NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

* Recipes by Cruz H. Acevedo Jr. in his Doctoral Dissertation (August 23, 1983) and work on the Elderhealth Project: Four Worlds Development Project, University of Lethbridge, Lethbridge Alberta

**These recipes have been updated and revised in November 1996 and updated in March 2000 to new findings and research that is better suited to Native populations using these recipes.

© Copyright by Cruz H. Acevedo Jr., Ph.D.

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TABLE OF CONTENTS
TO TREATMENT DIRECTORS, ELDERHEALTH COORDINATORS SUMMER CAMP SPORTS TRAINING PROGRAM COORDINATORS ............................................................ 6 RECOMENDED FOOD SUPPLIES .................................................................................................................... 7 CANNED PRODUCTS ........................................................................................................................................ 8 TO PERSONS PREPARING THE FOOD AND MENUS .................................................................................... 9 TO THE CHIEF COOK ....................................................................................................................................... 10 A THREE WEEK RECOMMENDED NATIVE AMERICAN HEALTH MENU ...................................................... 11 WEEK ONE ............................................................................................................................................ 12 WEEK TWO ........................................................................................................................................... 19 WEEK THREE ....................................................................................................................................... 26 FOOD MENUS: CARROT-FRUIT SALAD ....................................................................................................................... 34 CARROT RICE CASSEROLE ............................................................................................................... 35 CEREAL MEALS ................................................................................................................................... 36 CHICKEN (ROASTING INSTRUCTIONS) ........................................................................................... 37 CHICKEN SALAD STUFFED TOMATOES ........................................................................................... 38 CHICKEN RICE AND VEGETABLE CASSEROLE .............................................................................. 39 CHILE RELLANOS ................................................................................................................................ 40 CHINESE STYLE BROCCOLI AND MUSHROOMS............................................................................. 41 EGGPLANT TOMATO CASSEROLE .................................................................................................... 42 EGG SALAD SANDWICH ..................................................................................................................... 43 ENCHILADAS DE POLLO (CHICKEN .................................................................................................. 44 FRIED RICE ........................................................................................................................................... 46 FRUITED MILLET CEREAL .................................................................................................................. 47 GARDEN VEGETABLES WITH BROWN RICE .................................................................................... 48 GLAZED CARROTS .............................................................................................................................. 49 GREEN BEANS ..................................................................................................................................... 50 GREEN AND GRAIN MEATBALLS ...................................................................................................... 51

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GREEN BEANS AND MUSHROOMS ................................................................................................... 52 HEALTHIEST BREAKFAST CEREAL .................................................................................................. 53 HERBED WILD RICE AND BROWN RICE ........................................................................................... 54 ITALIAN TOMATO SAUCE FOR PASTAS ............................................................................................ 55 LASAGNA AL FORNO .......................................................................................................................... 56 LENTIL LOAF ........................................................................................................................................ 57 LIGHT CHEESE SAUCE ....................................................................................................................... 58 MANITOBA WILD RICE ........................................................................................................................ 59 MEATLESS MEATBALLS ..................................................................................................................... 60 MEATLOAF WITH SHREDDED VEGETABLES ................................................................................... 61 MEXICAN SAUCE FOR RELLANOS, HUEVOS RANCHEROS, & OMELETTE ................................. 62 MIXED VEGETABLES AND MUSHROOMS ......................................................................................... 63 MOCK REFRIED BEANS ...................................................................................................................... 64 MOOSE STEW (BUFFALO, ELK, VENISON, CARIBOO, ETC ........................................................... 65 OATMEAL BREAD ................................................................................................................................ 66 POTATO, MUSHROOM, AND SPINACH CASSEROLE ....................................................................... 67 QUESADILLAS ..................................................................................................................................... 68 QUICHE- CRUSTLESS: MUSHROOM AND SPINACH ....................................................................... 69 RABBIT (ROASTING INSTRUCTIONS ................................................................................................ 70 RICE AND VEGETABLES “A LA MEXICANA ...................................................................................... 71 SALSA ................................................................................................................................................... 72 SCRAMBLED EGGS ............................................................................................................................. 73 SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE ............................................................... 74 STRINGBEAN AND MUSHROOM QUICHE ......................................................................................... 75 STUFFED BAKED POTATOES BROCCOLI AND CHEESE ................................................................ 76 STUFFED BAKED POTATOES WITH VEGETABLES ......................................................................... 77 TANGY CHEESE SAUCE ...................................................................................................................... 78 TAMALE PIE .......................................................................................................................................... 79 TORTILLA AND SQUASH CASSEROLE ............................................................................................. 80

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....... 93 BERRY TOPPING ........................................................ 81 TURKEY................................................................. 108 ASPARAGUS SOUP ..................................................... 100 DRESSING: AVOCADO ............................................................................................................. 96 IDEAL APPLE CRISP .......................................................................... 104 RANCH STYLE ..................................................... 105 VINAIGRETTE ............................................................................... 97 LEMON CHEESE CAKE ........................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................................ 102 FRENCH .............................................. 83 VEGETABLE “CHILI” CON CARNE .......................... 109 4 ................................................................................................................... 87 DESSERTS APPLE BRAN MUFFINS ................................................................................................................................................................................................................................................................................................................... 85 ZUCCHINI AND TOMATO CASSEROLE ............................................................................ 94 CREPES ........... 103 SESAME ....................................................... 98 STAWBERRY...................................................................... 106 SOUPS: AMERICA’S ABORIGINAL SOUP ...................... 84 VEGETABLE CRUSTLESS QUICHE ...................................................................................................................................................... 90 APPLESAUCE AND CARROT CAKE ................................................................................................ CHICKEN.........................................................................................................TUNA AND BROWN RICE CASSEROLE . 91 BANANA BREAD ............................................................................ 86 ZUCCHINI .............................................................................................................................. 89 APPLE CAKE .............................................................. 95 CREPE FILLING ......................................................................................................... BANANA YOGURT CHEESE PIE .............................................................................................. AND GAME HENS ......ROASTING INSTRUCTIONS ...................................................................... 92 BAKED APPLES ...................................................................... 99 THREE GRAIN PUDDING .......................................................................................................................................................................................................................................................................................................................... 82 VEGIE BURGERS .............................................................................................

..................... 114 CORN CHOWDER ....................................................................................................................... 131 VEGETABLE BARLEY SOUP............................................................................................................................. TOMATO................................................................... AND BEAN SOUP ....................................... 117 CREAMED BROCCOLI SOUP .......................................................................................................................................................................................................... 123 POTATO.... 128 TOMATO SOUP .......................................................................................................................................... 132 ZUCCHINI.......................... 116 GARLIC POTATO LEEK SOUP ................................................................ 119 CREAMY FISH CHOWDER ... 130 TURKEY VEGETABLE SOUP ...........................BEAN STOCK.............htm 5 ............................................................................. 124 POTATO.................................................................................................................. 122 PINTO BEAN SOUP ................ VEGETABLE............................. MUSHROOM SOUP ..............................................................................org/foodnut.......................... AND BARLEY SOUP ............................................................................................................................. VEGETABLE SOUP ................................................................ 133 WEIGHT LOSS INSTRUCTIONS ........................................................................................................................................................... 118 CREAMY CAULIFLOWER SOUP .................................................................................................................................................................................................................. 113 CHICKEN VEGETABLE SOUP .................................... 134 THREE-WEEK MENU WORKSHEETS MAY BE DOWNLOADED FROM THE FOLLOWING WEB SITE: http://www... AND ZUCCHINI SOUP ..............................................ncidc...................................................................... 120 GREEN PEA SOUP .................................................. 112 CARROT-LEEK SOUP .................. 111 BLACK BEAN AND RICE SOUP .................................... 115 COSIDO (A MEXICAN PEASANT SOUP ......................................................................................................................................................................... 125 POTATO...................... 121 LENTIL AND SPIT PEA SOUP ............................................................... 127 TOFU AND SNOW PEA SOUP ....................... 110 BLACK BEAN SOUP ...................................................................................................................................................... 126 SWEET POTATO AND VEGETABLE SOUP ........................................................................................ MUSHROOM.................................................................................................................... 129 TRINITY SOUP ..........................................................................................................................................

To: Treatment Directors. Sadly as our tastes change (higher salt and sugar intakes). Acevedo Jr. Yet. be preserved for long periods of time (indefinitely in some cases). Elderhealth Program Directors. Finally a simple good rule: is “IF YOU CAN’T PRONOUNCE IT. and mostly to enhance the taste needs of modern people. to retard oxidation and spoilage. the food industry adjusts their food processing. Additionally many of the chemicals used are questionable for human consumption. 6 . these food are wonderful for some people. Ph. Four Worlds Development Project University of Lethbridge In the modernization of food processing.. From: Cruz H.D. Today catsup contains approximately 28 percent sugar. DON’T EAT IT”. The truth is that we should eat our aboriginal foods when ever possible. Youth Summer Camp Sports Program Coordinators & Chief Cooks. As an example Native Americans have a high rate of allergies and medical problems cause by Milk and Wheat (lactose & gluten). cherry jell contains up to 82 percent sugar. ETC. These are designed to make food look good. today we are indeed consuming upwards of several thousand chemicals.

Low fat cheese such as mozzarella or farmer cheese. Green Peppers. Celery. & Corn. Leafy Lettuce. Leeks. MISCELLANEOUS: Whole Wheat Pastry flour Cornstarch (commercial pre-cooked powder) Canola Oil Virgin Olive Oil (can use Pure Olive Oil if Virgin is not found) Pure Butter. Kidney Beans. whole Brown Rice. low Fat or Non-Fat Yogurt (may be flavored with Vanilla extract and a little Raw Honey).THE FOLLOWING FOOD SUPPLIES ARE RECOMMENDED: MEATS: Moose meat /Caribou / Elk / Venison / Buffalo /or lean Beef roast Chicken (fresh) Turkey (fresh) Fish (salmon or white fish-fresh if possible) VEGETABLES: Broccoli. Cabbage. fresh Mushrooms.not low fat or 2%. the following can be frozen : Green Beans. Potatoes. Sunny Boy Cereal. DAIRY PRODUCTS: Whole Non-Fat (skinned Milk) Milk. fresh Parsley. fresh Garlic. Black beans. Winter Squash. Yams or Sweet Potatoes. Canola Oil Margarine Honey (raw unpasteurized. unfiltered Honey) Ranch Style Dressing Powder. GRAINS: Pinto Beans or Red Beans. fresh Tomatoes. a few head Lettuce. * Instant non-fat milk powder. Red River Cereal. Wild Rice. Carrots. Millet (buy at health food stores). Yellow Onions. mixed Vegetables. Oat Grouts (whole Oat grain). 7 . Peas. Zucchini. Pot Barley. small fresh Green Onions.

Unsweetened Crushed Pineapple. produce them. and a variety of Herbal teas (no regular tea). Milwaukee.Do not serve Tang. DRINKS: The best drink is spring water. Strongly recommend that a salt substitute such as INDO ( a natural meat tenderizer) be used. Pure Orange Juice. Also.CANNED PRODUCTS: Stewed Tomatoes. SPICES NEEDED: Salt. and can be ordered through your food wholesale 8 . Fruit Juices are okay in limited amounts like Pure Unsweetened Apple Juice. they are a natural herbal mixture with very little salt. Gayelor-Hauser modern food products. Chili Powder. Whole Black Peppercorns for graining in hand grinder. Oregano. Pure Garlic Powder (FRESH GARLIC IS PREFERABLE). or other pre-mixed juice powders. it is the healing fluid of the body. Crushed Tomatoes. Whole Canned Green Chiles ( “Ortega” or “Los Paseos” brand are most easily available). WI. Cummins. Salt Substitute. Bay Leafs. Pure Grapefruit Juice. If you are going to serve Coffee than serve only Decaffeinated Coffee (served at Breakfast only). Vegit & VegSal. it contains no chemical additives. Tomato Sauce.

Wilton. gravies. etc. 3. 1.TO THE PERSONS PREPARING THE FOOD AND MENUS: It is important that the following chemicals be avoided. Acevedo Jr. 2. Cruz H. 5. 4.. Monosodium Glutamate (MSG) BHA/BHT Propyl Gallate Sodium Nitrite Sulfiting Agents Artificial colorings Since many food bases i. contain these chemical we need to make our own bases. and I hope you’ll feel comfortable in making suggestions and recommendations on how we can improve the menus.e. Prevention coordinator Four World Development Project The University of Lethbridge Now Director: Healing Body. 95693 (916) 687 6785 9 . these are fine for using. There are some commercial food bases that do not contain the above chemicals. Ca.D. Finally. 6. Ph. soup. Mind & Spirit Institute 9529 Alta Mesa Rd. I am sure that we can learn from each other.

BHA. Be sure that there is no MSG. Fresh diced/sliced tomatoes 3. Diced green peppers 4. Sliced red onions 5. See recipes in “Elderhealth Menus”. if oil or sugar are within the first 3 ingredients. There are some commercial NON FAT dressings that are fairly good. it is too high in calories. for a completely balance and highly nutritious salad.TO THE CHIEF COOK. Bean sprouts 8. Grated fresh raw carrots 9. please use these ingredients for the Salad Bar. 10 . Leafy green lettuce (may be varied) 2. Fresh sliced mushrooms 6. and BHT. Grated fresh raw beets 10. Alfalfa sprouts (can be rotated) 7. SALAD BAR INGREDIENTS 1. Thin slice Celery Dressing: All low fat dressings. Check the contents.

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

Non-Fat milk. Herbal Teas LUNCH Salad Bar with low fat Dressings Meatloaf #61 Mashed potatoes (do not peel. Orange. Grapefruit) Vanilla Yogurt (low-fat.Week One SUNDAY BREAKFAST Oatmeal with raisins 1 Slice of 7 grain bread (no butter. Water SNACK: Fruit . plain without fruit) Herbal Tea.Banana/Apple/Orange DINNER Salad Bar Soup: Black Bean Soup #111 Stuffed Baked Potato with Veggies #77 Light Cheese Sauce #58 Herbal Teas.Apple.fat gravy Green beans #50 1 Slice Rye Bread Herbal Teas. use Red Potatoes) Non. etc) May use “I can’t believe it’s not butter” spray Fresh Fruit (Banana) Fruit Juice (Pure . jam. water EVENING: Fruit. Non-Fat milk or Decade Coffee MID MORNING SNACK: Fruit. No coffee at night 12 .

other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea. Herbal Teas DINNER Salad Bar and low calorie dressings Soup: Creamy Cauliflower #119 Zucchini #87 Baked Yellow Squash Herbal Teas and water EVENING SNACK: Apple 13 . Non Fat milk. \Herbal Teas SNACK: Fruit. Non Fat milk. Herbal Teas LUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose. or Water SNACK: Fruit.MONDAY BREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee.

Non Fat Milk.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Water SNACK: Fruit 14 . Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. or Decaffeinated Coffee SNACK: Fresh Fruit LUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea.

Non Fat Milk. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Water SNACK: Fruit 15 . Orange. Grapefruit) 1/2 Grapefruit Herbal Tea. Non Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7.grain bread Herbal Tea. non-fat) Berries Juice (Apple.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor.

THURSDAY BREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (Apple. Non-Fat milk. or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Chicken Enchiladas #44 Mock Refried Beans #64 Herbal Teas. Grapefruit) Herbal Tea.Leek Soup #113 Lentil Loaf #57 Banana Bread #92 Herbal Teas. Orange. and Water SNACK: Fruit DINNER Salad Bar Carrot . Water SNACK: Fruit 16 . Non-Fat Milk.

Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Corn Chowder Soup #115 Baked Halibut Mixed Vegetables & Mushrooms #63 Herbal Tea Non-Fat milk. Non Fat milk. Water SNACK: Fruit DINNER Salad Bar Soup: Cosido (A Mexican Peasant Soup) #116 Apple Bran Muffins #89 Herbal Teas. Grapefruit) Herbal Tea. Water SNACK: Fruit 17 . Orange.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple.

SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. or Water SNACK: Fruit 18 . Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.]) Green Beans #50 Baked Yams Herbal teas. Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas. Non-fat milk.

fruits. or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. Special K. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Leftovers Apple Cake #90 Herbal Teas SNACK: Fruit 19 . Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea. honey.Week Two SUNDAY BREAKFAST Cold Cereals: Corn Flakes. Grapenuts (no cereals with sugar.

MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non.Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Green & Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (preferred is Spinach or Vegetable Pasta) Green Beans and Mushrooms #52 Herbal Teas. Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit. Herbal Tea 20 . Non-Fat milk.

TUESDAY BREAKFAST Healthiest Breakfast Cereal #53 Berries/Yogurt Fruit Juices Herbal Tea SNACK: Fruit LUNCH Salad Bar Vegetables “Chili con Carne (meat)” #84 Corn Bread (Laurel’s Kitchen Cookbook page 81) Herbal Teas or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Vegetable Soup #114 Vegetable Crust less Quiche #85 Herbal Teas SNACK: Baked Apple (cold or hot) #93 21 .

WEDNESDAY BREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Black Bean soup #111 Tuna and Brown Rice Casserole #81 Mixed Vegetables with Mushrooms #63 Herbal Teas. Non-Fat milk. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 .

THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. Non-Fat milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Turkey (roasted) Mashed potatoes (do not peel) Low Fat Gravy Green Beans & Mushrooms #52 Carrot-Fruit Salad #34 SNACK: Fruit DINNER Salad Bar Soup: Asparagus #112 Stuffed Baked Potatoes with Broccoli & Cheese #76 Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea 23 .

or Decaffeinated Coffee Fruit Juices SNACK: Fruit LUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 . Non-Fat Milk.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas.

Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Zucchini/Tomato/Barley Soup #133 Spinach/Mushrooms in lean ground round (beef) Baked Yam SNACK: Fruit DINNER Salad Bar Leftovers from week with Apple cake #90 Herbal Teas SNACK: Fresh Fruit 25 .SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea.

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. Non-Fat Milk. Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from week SNACK: Fruits and leftover desserts 26 .

or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken. and Vegetable Casserole #39 Herbal Tea. Rice.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Herbal Tea. Non-Fat Milk. Non Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Green Pea #121 Tuna and Brown Rice Casserole #81 Ideal Apple Crisp #97 SNACK: Fruit 27 .

TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 . or Decaffeinated Coffee SNACK: Herbal Tea and a Fruit LUNCH Salad Bar Soup: Garlic Potato-Leek #117 Green and Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (Spinach) SNACK: Fruit. Non-Fat Milk.

Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea. Non-Fat Milk.Grain Bread Herbal Tea. Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Water SNACK: Fruit 29 . Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea.

Non-Fat Milk.THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Water SNACK: Fruit 30 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Vegetable “Chili con Carne” #84 Corn Bread (Laurel’s Kitchen Cookbook p 81) SNACK: Fruit DINNER Salad Bar Soup: Sweet Potato and Vegetables #127 Stuffed Potatoes & Vegetables #77 Light Cheese Sauce #58 Applesauce Carrot Cake #91 Herbal Tea.

FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk. Non-Fat Milk SNACK: Fruit 31 . Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Tofu and Snow Peas #128 Fried Rice #46 Stir Fried Vegetables with skinless Chicken Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea.

Non-Fat Milk. Non Fat Milk. Water SNACK: Fruit DINNER Salad Bar Meatloaf & Shredded Vegetables #61 or Leftovers from week Applesauce and Carrot Cake #91 SNACK: Fruit 32 .SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7.Grain Bread Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea.

e.RECIPES ARE INCLUDED FOR MOST DISHES. 33 . PLEASE FEEL FREE TO SUBSTITUTE WHEN EVER YOU CANNOT OBTAIN NEEDED INGREDIENTS. PARTICIPANTS WILL REQUEST ADDITIONAL ITEMS. YOU DO SUBSTITUTE. i.DO NOT GIVE IT TO THEM. BUTTER FOR THEIR MUFFINS OR BREAD . AND THE PAGE NUMBER FOLLOWS THE RECIPE. MAKE SURE YOU DO NOT USE PRODUCTS THAT CONTAIN HARMFUL CHEMICAL(S) LISTED ABOVE. IF. ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOUR DISCRETION. REMEMBER THAT THEY ARE PHYSICALLY TROUBLED BECAUSE OF THEIR POOR EATING HABITS. YOU ARE HELPING THEM BY INSURING THAT THEY STAY ON THIS SCHEDULED MEAL MENU.

CARROT-FRUIT SALAD Ingredients 1 8 oz. juice-packed 4 c. pressing with a fork to remove excessjuice. cut in chunks 1/2 c. Drain the pineapple well. stir the dressing ingredients together. and dates in a large bowl. non-fat yogurt 1/4 c. oranges. Yield: about 5 cups. and combine with the carrots. In a separate bowl.frozen orange-juice concentrate 2 tsp. poppy seeds 1 tsp. 34 . add to the carrots and fruits. nutmeg 1. can unsweetened crushed pineapple. 2. lemon juice 1/4 tsp. grated carrots 2 small oranges. Toss thoroughly to coat the salad ingredients with the dressing. chopped dates (about 8 dates) Dressing: 1 l/2 c.

2. 1 tsp. 3. 35 . 1. 3 1/4 c. grated carrots. Beat eggs and mix into mixture. This makes 6 servings. 2 c. grated low fat style cheese and spices. but hearty enough for a main dish. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes. It is economical and low in calories. 6 tbsp 1/2 c.CARROT RICE CASSEROLE Ingredients 1 c. Take 1 cup of cooked short grain brown rice and mix with onions. Cooked Brown Rice Grated Carrot Minced Green Onion and Tops Grated Hoop or Farmer Cheese Fertile Eggs Minced Parsley Leaf Marjoram This is a very light meal.

Stir in the buckwheat slowly. Serve with non-fat milk and fresh fruit. OR 1/4 c. Serve with non fat milk or yogurt with fresh fruit. 1/2 c. Millet and Buckwheat are the king of cereal. reduce heat and simmer at the lowest heat. Place in a pan with the water and powder milk. 1-1/2 tbsp 1 c. 1-1/2 tbsp 1/2 3-1/2 oz. stirring as you pour. OR 1/4 c. Remove from the stove and let stand another 10 minutes. MILLET CEREAL: Rinse millet in warm water and drain. Cover pan. 36 . Heat mixture to a boil. BUCKWHEAT CEREAL: Bring water to a boil.CEREAL MEALS Ingredients 1/3 c. After 10 minutes remove from heat and let stand for 30 minutes. 1/2 c. Cook for 2-3 minutes. 1/2 tbsp 1/2 1 c. Oat groats Raisins Banana Non-fat Milk Millet Non-Fat Powder Milk Raisins Banana Water Buckwheat Non-Fat Powder Milk Raisins Water These wonderful cereals are a complete food and high in protein. Turn heat to low and simmer for 5 minutes.

Cook in 275o for 3 hours. If legs move easily then leave uncover for browning When done cut them into 4 to 6 serving pieces each. 3.CHICKEN 1. 37 . 2. Roast (whole) in roaster-cover with foil. Check in 2 l/2 hours.

3. 2. Sliced canned water chestnuts. grapes. Add l cup dressing and toss lightly to coat the salad well. drained 1 c. water chestnuts. Soy sauce 1 l/2 tsp. 1.CHICKEN SALAD STUFFED TOMATOES Ingredients Dressing: 1 c. 1 % fat (by weight) maximum Stuffing: 2 c. Cut each tomato at the stem end into eight equal wedges. 6 lg. Non-fat yogurt 2 Hard-boiled eggs (discard yolks) 1 1/2 tbsp. leaving the bottom quarter of the tomato intact. 4. Diced cooked chicken breast 1 c. and onions in a bowl. 38 . Green or red seedless grapes 1/2 c. Cottage cheese. Curry powder 1 tsp.finely chopped onions 6 lg. Chill. Diced celery 1 c. pull segments apart gently. fill the center of each tomato with the chicken filling. Ground ginger 1 c. 5. Combine the chicken. celery. Just before serving. Ripe whole tomatoes Lettuce leaves Place the dressing ingredients in a blender and blend until smooth.

You can spice for your taste with home.made salsa. 39 . This does not need salt. 1/2 5 1. garlic. spring water and simmer until tender. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. RICE AND VEGETABLE CASSEROLE Ingredients 1.1/2 c. 1 1 c. bell pepper and mushrooms in a little chicken fat & stock. When done remove fat from stock and set aside. 3. 2.CHICKEN. Place in 2 quarts. cover and cook at lowest heat possible until the liquid is absorbed. Organically Grown Chicken Long grain Brown Rice Large Onion Cloves of Garlic Bell Pepper(red or green) Mushrooms Bunch of Small Green Onions Fresh Peas (may use frozen peas) Bunch of Parsley or Cilantro (Coriander) Medium Tomatoes Remove skin from chicken and cut up into small pieces. or any other spice of your choice except black or white pepper. 1 8 1 1 lb. Sauté onions.3/4 lb 1.

7 1. Ortega) Hoop. of cheese. Wrap in damp towel for 5 minutes. 2. Heat a cured cast iron or Teflon pan. Canned whole green chilies can be substituted. for low-fat diets eliminate yolks. Farmer or other low fat cheese Fresh Chicken eggs If you can buy fresh green California chilies broil them 2" from the heating element. Separate egg whites and beat until very stiff.CHILE RELLENOS Ingredients 7 7 oz. Make a small slit in each Chile and stuff with one oz. whole wheat flour per egg. You may serve plain or cover with ranchero sauce. For each pepper use 1 egg. You can use egg-beater. Peel skins. One Chile is one serving. Lay a strip of batter the length of Chile. 40 . 3. Fresh Green Chilies or (1 can whole green chilies. Turn and cook each side for approximately 3 minutes. turning often until all sides are blistered. Beat yolks until light yellow and add 1 tsp. When batter is set lay the Chile on top and cover with batter. To keep warm place in covered pan in the oven at lowest temperature setting.

Serve immediately. Strip outer fiber from large stalks. 1/4 GRAVY: 1 tsp. 5. 41 . This makes 5 servings. 7 oz. 1. Add mushrooms and broccoli flowerets and sauté 2 minutes. 4.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. 3. 1/2 c. Add gravy and stir until thickened. 1 tsp. Heat first 5 ingredients in a Wok or heavy cast iron pan. 2. Cut into bite size pieces. 8 oz. Defatted Stock or White Wine Tamari (low sodium soy sauce) Clove Garlic Slices Fresh Ginger Sherry or water Fresh Broccoli Fresh Mushrooms Onion (diced into large pieces) Corn Starch or Arrowroot Tamari (low sodium soy sauce) Water of vegetable or Chicken Stock Separate broccoli flowers and stalks. Add onions and broccoli stalks and sauté for 3 minutes. cut stalk diagonally into pieces 1/3 inch thick. Be sure you use a low sodium Tamari sauce.

EGGPLANT TOMATO CASSEROLE
Ingredients 2 c. 2 1 tbsp. 3 tbsp. 1/2 c. 2 Lg. 2 oz. 1/4 c. 1. Diced Eggplant Eggs Butter Chopped Onions Dry Bread Crumbs Tomato’s Cheddar Cheese (low-fat) Parmesan Cheese

Peel and slice eggplant. Place slices in a covered pan with 1/4 cup water or vegetable stock, cook until tender. Mash drained eggplant and mix with beaten eggs, bread crumbs and onions. Butter a shallow baking dish. Cover the bottom with half the tomatoes (sliced). Spoon in all of the eggplant mixture and spread evenly. Arrange the remaining tomatoes on top and sprinkle with cheeses. Bake at 375 degrees for 45 minutes. Serve immediately.

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Makes 6 servings.

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EGG SALAD SANDWICH
Ingredients 2 2 oz. 1/2 tsp. 1/2 1 1 Lg. 1 oz. 1 Lg. Eggs (hard boiled, mashed) Yogurt (skimmed milk) Chile or Mustard Small Whole Wheat Pita Bread (unleavened) Small Green Onion (chopped) Mushroom (sliced) Alfalfa Sprouts Tomato (sliced)

This is an example of utilizing natural foods (yogurt) in place of the traditional mayonnaise and coming out with a delicious sandwich that is very low in fat content and remains a high quality protein. 1. Cook eggs until hard-boiled, remove egg yolk and give to your pet. Dice all ingredients (finely) and mix with the yogurt. Add natural spice of your choice. Refrigerate for at least 2 hours for aging.

Instead of pita bread you may use any natural grain bread made without fat or sugar—e.g. EZEKIEL 4:09, BIBLICAL BREAD, or PRITIKIN BREAD, or OTHER LOW-FAT HIGH FIBER BREAD (“ORO-WHEAT” BAKERY MAKES SEVERAL). Makes two servings.

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ENCHILADAS DE POLLO (chicken)
SAUCE: 2 3 2 3 2 2 1/2 1/4 1/4 1 1 2 Medium onions Cloves of garlic, minced Tablespoons virgin-olive oil 28 ounce cans of tomato sauce Quarts. of chicken broth (use the de-fatted* broth from chickens) Teaspoons oregano leaves Teaspoon ground cumin Cup chili powder Cup cornstarch (may slowly be increased to obtain a fairly thick consistency) Teaspoon salt Teaspoon fresh ground pepper Tablespoons of fresh lime or lemon juice

* To de-fat the chicken broth place it in the freezer until the fat coagulates on top of the broth, then you throw away the fat. 1. Sauté onions, garlic in oil until soft 2. Add all ingredients, except cornstarch, and simmer for 25 minutes. Add cornstarch (mix well in water before adding to sauce) to the sauce and simmer until a thick consistency. FILLING: 1 1 3 2 1 Whole chicken Large onion, diced Large stalks of celery with leaves, diced Carrots diced Large can of diced green chilies

1. Cut up chicken into separate pieces (legs, thighs, wings) 2. Simmer all ingredients in 64 ounces of water, until chicken is tender, allow to cool off and remove bones and skin. Shred or dice chicken and set aside for filling

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CHICKEN ENCHILADAS CONTINUED OTHER NEEDED INGREDIENTS: 2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator Pound of grated low-fat mozzarella cheese 1 ASSEMBLING THE ENCHILADAS 1. 45 . or until the cheese has melted and beginning to bubble. OR FOWL. 4. FISH. so that each one is rolled up against each other. GAME MEATS. When all are done ladle sauce on top and sprinkle cheese on top. Lay pliable tortilla on a cookie sheet (be careful. 3. barely enough to make them pliable. 2. Bake in a preheated 350 degree oven for 15-20 minutes. 5. SHRIMP. Roll up and place on square cookie sheet. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling.(if you dip them too long they will fall apart). FILLINGS CAN BE MADE WITH LEAN ROAST BEEF. To assembled dip each tortilla in the heated sauce.

water. and water chestnuts. 2. 3. Makes 4 servings 46 . chopped in small strips 1 tbsp. chopped in small strips 1 c. Carrots. Cooked long-grain brown rice 1/2 c. Mix the ginger and mustard with 1/2 c. raisins.Raisins (optional) 1/3 c. if used. Ground ginger 1/2 tsp. coarsely chopped 1 c. Grated fresh ginger or 1/2 tsp. while the rice is heating.FRIED RICE Ingredients 1 tsp. thoroughly. Soy sauce 2 c. Stir in the chicken. Broccoli. stirring 4. Add the soy sauce and rice. Dry mustard 1 c.Sliced canned water chestnuts (optional) 1. Onions. Add the vegetables. until tender. mix well.Chopped cooked chicken (optional) 1/3 c. and heat the mixture to boiling in a large skillet. and stir-fry over moderate heat about 10-15 minutes. and heat as needed.

FRUITED MILLET CEREAL 1 cup Millet 3 cups Water 1/2 cup Raisins 1 Apple diced 2 tbsp Grated Orange Peel 3 tbsp Frozen . cinnamon.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. Set over boiling water and cook. and nutmeg. and orange peel. Add raisins. Cook millet and water in double boiler. Remove from heat and add juice concentrate vanilla. 47 . over medium heat for about 40 minutes or until all water has been absorbed. 2. apple. covered.

2 1/4 1/2 c. Bring to a boil and reduce heat to low. sweet basil. Add rice (whole brown rice) and spices of your choice. and is low in calories and economical to make. etc. Medium potatoes (sliced) Medium carrot (sliced) Fresh string beans Medium onion Medium zucchini squash Stalk of celery Medium tomatoes Bell Pepper Brown rice Cloves garlic Dice all vegetables and place in a covered saucepan with 5 cups spring water or stock. It is high in vitamins. 1/2 1 1 Lg. 3 1.GARDEN VEGETABLES WITH BROWN RICE Ingredients 2 1 1/2 lb. thyme. This soup is wonderful for weight reduction. You may substitute other grains such as barley. and 1/4 cup of salsa. Simmer until the rice is done. cilantro (coriander). millet. marjoram. I use a dash of light salt. 2. 48 . minerals.

until mixture is thick. Makes 6 servings Calories: 65/serving 4.GLAZED CARROTS 5 1/4 1 1 1 1. stir in carrot water. Add carrots stirring well to coat with sauce. mix until smooth. orange rind. Cook stirring constantly. Combine apple juice. Reserve cooking water from carrots. Cook in medium heat until tender. cornstarch and ginger in another saucepan. 3. . 2. Cups (8 medium) carrots (sliced thin) Cup frozen apple juice concentrate Tablespoon grated orange rind Tablespoon corn starch Teaspoon ground ginger Place carrots in steamer over 1 l/2 cups of boiling water in a saucepan.

green beans (cut bit size) Cup spring water Small onion (chopped) Tomatoes Bay leaf Bunch parsley (3-4 tablespoons dry parsley) Clove garlic Teaspoon virgin olive oil Dash salt Cup water or stock Sauté onion and garlic in olive oil. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender. 50 . Lb. 2. Serves 4-6 people.GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1.

3. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. Meanwhile prepare the sauce in a skillet by sautéing the zucchini. and onions in the oil for 3 to 5 minutes. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. chopped Teaspoon cooking oil 8 oz. Stir in the tomato sauce.GREEN AND GRAIN MEATBALLS MEATBALLS: 1 1/2 1 cup 2/3 cups 2/3 cups 6 4 2 1/2 SAUCE: 2 1 2 4 2 2 2 Cup chopped zucchini squash Cup chopped mushrooms Medium onions. 51 . Place the meatballs in a shallow baking pan (spay the pan with Pam). cumin. shape into 48 balls. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. and heat the sauce thoroughly. chili powder. mushroom. Pounds lean ground beef Wheat germ Minced fresh parsley (1/4 dried parsley) Minced little green onions Tablespoons grated Parmesan cheese Tablespoon of milk Eggs Teaspoon freshly ground pepper 1. 4. To serve. 5. 2. hot sauce. pour the sauce over the meatballs and combine the two well.

cut green beans (can be frozen) Yellow onion (diced) Lb. 52 . fresh mushrooms (sliced) Tablespoon Virgin Olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms until onions are translucent. 2. 4. Lb.GREEN BEANS & MUSHROOMS 1 1 1 1 1 1 1. Save left over liquid for stock. Simmer together for 5 minutes. Add onions and mushrooms and add a dash of salt and any of your favorite herbs. Serves 4-6 3. Place green beans in covered pan with water and cook until almost done.

The safest way to cook to prevent sticking is in the oven at 225o. 53 . 2.HEALTHIEST BREAKFAST CEREAL 1 1 1 5 5 1 2 Cup millet Cup oat groats Cup barley Cups cinnamon tea Cups spring water Cup raisins Ounces frozen apple juice concentrate Dash salt Bring to boil water/tea and grains. Add raisins and apple juice and cover. Cook until grains have absorbed liquid. 1. Reduce to lowest heat.

In a medium saucepan. Thyme. bring 1/4 cup of the stock to a boil. and cook for 1 hour until the rice is tender. Marjoram. 54 . cover. minced or crushed 1 tsp Soy Sauce 1 tsp ea. and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft. Add the rice. and Basil 3 Bay Leaves Dash: Cayenne Pepper 1. garlic. green onions. 2. Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. bring to a boil. 3. reduce heat to low.HERBED WILD RICE WITH BROWN RICE 3 cups Defatted Chicken Stock 1/2 cup Wild Rice 1/2 cup Long-Grain Brown Rice 2 tbsp Minced Green Onions 2 Cloves Garlic. Fluff lightly with a fork and serve. Add the remaining stock and seasonings. Makes 4 to 6 servings.

coarsely chopped Six-ounce cans of tomato paste Teaspoon salt (or 2 of Indo) Teaspoon of fresh ground pepper Teaspoon of raw unfiltered honey 1. Sauté onions and garlic until onion is soft. then add the tomatoes. and herbs. Simmer 20 minutes . Stir well. green pepper. Crush garlic with fork. 2. and seasonings. chopped Cloves of garlic Tablespoons of Virgin Olive oil.ITALIAN TOMATO SAUCE FOR PASTAS 1 4 4 2 1/2 2 1 1 2 5 4 2 1 1/4 1 Onion. Remove the bay leaves. Small carrots. grated Cup of chopped green bell pepper Bay leaves Teaspoon of Oregano Teaspoon of Thyme Teaspoons of Basil Tablespoons of chopped fresh parsley Cups tomatoes. 3. bay leaf. tomato paste. Add carrot. MAKES ABOUT SIX CUPS 55 .

then let stand 15 minutes before cutting-otherwise it will be too runny. 56 . lengthwise. On the last layer you add the remaining sauce and cheese. 3. 4. SERVES 8. it can be helpful to spread them on towel or waxed paper. 5. Bake at 350 degrees for 30 to 45 minutes. After draining the noodles.LASAGNA 3/4 6 2 3 1-2 1/2 Cup spinach or whole wheat or soy lasagna noodles Cups Italian Tomato Sauce (recipe in index) Cups low fat cottage cheese Cups low fat mozzarella cheese Bunches of fresh spinach (can use 4 cups frozen Spinach). then the spinach and most of the mozzarella. then a coating of sauce. On the first layer spread 1/2 cottage cheese & 1/2 Parmesan cheese. more cheeses and sauce. Cup grated Parmesan cheese 1. Each layer of noodles should lie crosswise to the one below it. 2. Spread a thin layer of noodles. Layer noodles again. more noodles a layer of spinach. Cook noodles in a very large pan of salted boiling water until almost tender. and sauce. Spray a 9"x 13"x 2 1/2" baking dish with Pam.

thyme. milk. Sprinkle over loaf. 3. Grease a 4" x 9" loaf pan. 57 . 2. tomato. Simmer 30 minutes until tender. Cups water Cup dry split lentils Tablespoons Virgin Olive oil Sliced onion Sliced tomato Diced Apple Clove Garlic Teaspoon salt Teaspoon Thyme Cup milk Beaten egg Cups bread crumbs Tablespoon Parmesan cheese Heat to boiling the 4 cups water. Add the onion. Mix l/2 cup bread crumbs with the Parmesan cheese. 5. and l cup of the bread crumbs to the lentils and stir. 4. Spoon mixture into loaf pan. and sauté until tender.LENTIL LOAF 4 l 2 l l l l l l/4 l/2 l l l/2 l l. Add the salt. Add the dry split lentils. Serve hot with cheese sauce or cold with yogurt. Bake l hour at 350o F. apple. egg. and garlic. Drain and mash. Heat the oil in a heavy sauce pan.

Cups spring water * Cups non-fat milk (made from non-fat milk powder) Cup mozzarella (low-fat type) Dash of salt and fresh ground pepper Brown flour and slowly add water or vegetable stock. cheese.LIGHT CHEESE SAUCE 6 3 3 1 Tablespoons whole wheat pastry flour (browned in skillet). 3. If it is too light for your taste you may thicken by adding corn starch (mix in water before adding). Add milk. Simmer until it thickens. 2. and spices. 58 . 1.

celery and mushrooms in butter. l. 5. 59 . Soak overnight in stock. 4. Cover and boil @ low heat until almost tender.MANITOBA WILD RICE 8 3 l l l/2 l Ounces Wild Rice Cups water (3+stock) (can use chicken or vegetable stock) Medium onion diced Cup sliced mushrooms Cup diced celery and leaks Teaspoon butter Sea salt and fresh ground pepper to taste Wash wild rice thoroughly. Finish cooking until rice is tender—not mushy. 3. Sauté onions. 2. Combine all ingredients and add to wild rice.

Make meatball your favorite size. 6-10 2-3 1 1 Vine-ripened tomatoes (5 lbs) Cloves garlic Yellow onion Virgin Olive oil Vegetable broth Leaves fresh basil Sprigs fresh oregano Bell Pepper Spring fresh thyme Mix all ingredients in a large bowl. 1 c. SAUCE: Sauté onions. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. 60 . garlic. 1 tbsp. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. Cut tomatoes finely.MEATLESS MEATBALLS Ingredients 2 c. You can use potato flour to thicken. Makes 10 servings. Simmer in an uncovered pot until it thickens to your liking. and bell pepper in virgin olive oil. 1 c.15 minutes and add to your cooked sauce. 2 c. Bake in 400 degree oven for 10 . Simmer 10 minutes.

5. etc.) Whole eggs Cup of old fashion rolled oats Teaspoon Oregano leaves.MEATLOAF WITH SHREDDED VEGETABLES 2 1 1 1/2 1/2 1/2 3 1 2 1 1/4 1 1/2 1/4 1 1/4 Cups packed finely shredded cabbage Medium onion. crumbled Teaspoon dried Basil leaves. stirring often. Cover the pan tightly with aluminum foil. and sauté for 5 more minutes 3. Cup packed shredded carrots Cup packed shredded potatoes Very large garlic cloves. and bake it 30 minutes longer.you can use any game meat such as moose. Pound of very lean beef (important. Let the meat rest for about 20 minutes before slicing it. In a large bowl combine all other ingredients and mix well 4. for about 5 minutes. venison. Uncover the meat loaf. Sauté the cabbage and onion in the oil in a large skillet over medium heat. finely chopped Tablespoons of Virgin Olive oil. Add the carrots and garlic. 1. buffalo. Add to the beef mixture the cooked vegetables and the shredded potatoes. Place in a shallow baking pan. minced. 61 . Bake in a preheated 350 degree oven for 30 minutes. and mix the ingredients well. 2. crumbled Teaspoon of salt. elk. if desired Fresh ground pepper Tablespoon of apple cider vinegar Cup of water.

I use a dash of Vegit-Salt. 1. 4 1 3 1/2 lb. Add the rest of the ingredients and simmer for 15 minutes. bell pepper. onion.MEXICAN SAUCE FOR RELLENOS. mushrooms. 1/2 3 2 c. or agar. cumin. oregano. 62 . potato flour. OR OMELETTE Ingredients 1 1 Lg. 3. at very low heat. HUEVOS RANCHEROS. 1 tbsp. You can thicken with cornstarch. and pimento in 1 tablespoon of virgin olive oil. Superb! 2. Spice to your taste. garlic. and 2 ounces of white wine. Bell Pepper Purple/yellow onion Cloves garlic Bunch small green onions Fresh long green chilies (roasted and peeled) Fresh mushrooms Bunch cilantro Fresh tomatoes Vegetable/chicken broth Cornstarch Sauté chilies.

Add onions and mushrooms and a dash of salt. carrots. fresh mushrooms Tablespoon virgin olive oil Tablespoon real butter Cup spring water Sauté onions and mushrooms. 2. 63 . Lb. Simmer for an additional 5 minutes. Place mixed vegetables in covered sauce pan with water and cook until barely tender. peas. mixed vegetables (corn. Save any left over liquid for stock. 6. 4. and green beans). 3. Yellow onion (diced) Lb.MIXED VEGETABLES & MUSHROOMS 1 1 1 1 1 1 1.

This makes 12 to 15 servings. F. 64 . Bring to a boil and reduce to a simmer.MOCK REFRIED BEANS Ingredients 1 lb. Cook until tender. 3. Pinto Beans Onion Cloves Garlic Sprigs Chinese or Reg. 1/4 cup low-fat Mozzarella cheese and Bake slowly (275 deg. You’ll end with a very nutritious bean soup. Add 1/4 cup of fresh salsa and/or spices of your choice during the last 1/2 hour of simmering.) for 2 hours. Parsley Place all ingredients in a 3 qt. container and cover with 1 1/2 qts. You can easily use this as a stock for a heartier vegetable and grain soup. 1/2 4 4 1. add 1/4 cup Virgin Olive oil. 2. mash and add 1 cup of salsa or 3 diced California green chiles (Ortega or similar canned style will do nicely). To make delicious mocked refried beans remove most of the juice (save for stock). of spring water.

MOOSE STEW (BUFFALO. ELK. Bay leaf Cups water Cups cubed moose meat (or other game meat) Onions Cup diced Celery Green or red pepper Large carrot (sliced l/2" thick) Large potato (cut into l” chunks) Cups crushed tomatoes Cloves garlic Teaspoon salt Tablespoon cornstarch Saute onions. green or red pepper. VENISON) 1 2 2 2 1 1 1 1 2 1 1/2 2 1. garlic. Add potatoes and carrots and simmer 15 minutes. 2. and celery Cook meat in water (covered) until almost tender. If stew is too thin add cornstarch to thicken. 65 . 5. Add other herbs of your choice (I usually add l bay leaf. 4. 3. Add all other ingredients. and a dash of chili powder). CARIBOU.

Combine oats and buttermilk. Shape into a round shape (1 inch thick) and place in a 9-inch round pan.OATMEAL BREAD 2 Cups Regular Rolled Oats 11/2 Cups Skinned Buttermilk 11/2 Cups Whole-Wheat Pastry Flour 1 tsp Baking Soda 1. add to oat mixture. and baking soda. 3. 2. Combine flour. soft dough. Bake in a 400 degree oven for 30 minutes. knead to a smooth. cover and soak for 1-2 hours. 66 . then reduce heat to 350 degree and continue to bake for 10 minutes.

2. Slice potatoes. and slice mushrooms. dice onion. 67 . add drained liquid and sprinkle with cheese. Cook at low temperature until the potatoes are tender. Place mixture into a casserole (9"x 9"). Makes 12 servings. Place all ingredients in a covered pan with 1/2 cup of vegetable stock or spring water. 2 Red potatoes Mushrooms Bunches of fresh spinach Yellow onion Large curd low-fat cottage cheese Green canned chilies (Ortega) Non-fat powdered milk Egg whites or _ cup of Egg Beater A simple casserole that is tasty and nutritious: 1. AND SPINACH CASSEROLE Ingredients: 5 1 lb. 3-1/2 oz. shred spinach into small pieces. 4. 3 1/2 c. Beat 2 egg whites or Egg Beater with 1/2 cup of powder non-fat milk and fold into mixture. Bake in a 350 degree (pre-heated) oven for 45 minutes or until the liquid is absorbed.POTATO. 3. Drain liquid and save. 2 1 Lg. MUSHROOM.

68 . 1/2 oz. Corn tortilla Jack cheese Alpha sprouts “Salsa” Take one corn tortilla and warm on a grill or Teflon pan. Place one ounce of cheese (if you are on a low fat diet use hoop or farmer cheese) in the tortilla and fold in half.QUESADILLAS Ingredients 1 1 oz. 3. Continue turning the folded tortilla until cheese has melted. 2. Open the tortilla and add sprouts and 1-2 tablespoons of salsa. 1 tbsp. 1.

sauté with 2 tablespoons. without the crust it is relatively low in calories. Mix spinach. alternating with cheese. 3. 3 3/4 c. Cooked spinach (drained) Mushrooms Quart envelope non-fat powdered milk Whole onion Fertile eggs Grated low-fat Jack cheese Liquid from spinach/mushrooms Cook spinach for 4 minutes. 69 . Bake in a pre-heated oven (350 degrees) for 30-35 minutes or until a knife can be inserted and come out almost dry.QUICHE . Layer in a deep 9" pie pan. drain well and save liquid. 1/2 lb. 1. 2. however. of white wine until onion starts to wilt. Mix 1 cup of cooled liquid with powdered milk. 5. It will become solid as it cools. Beat eggs well and mix with milk liquid. 1/2 1 Lg. Pour liquid on top and layer with any remaining cheese. This makes 8 servings. onions. Slice mushrooms and onions.CRUSTLESS: MUSHROOM / SPINACH Ingredients 2 c. 1 c. Tastes almost sinful. and mushrooms. 4.

Cook in 300 degrees for 2 hours.RABBITS 1. 70 . Roast (whole) in roaster with cover. If legs move easily then leave uncovered for them to brown. 3. When done cut them into 4 to 6 pieces each. 2. Check in 2 hours.

Makes 6 servings.RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. 1 lg. 3. Simple to prepare. yet rich in nutrients. bell pepper. 1/4 8 2 1 c. Cook until the rice absorbs most of the liquid. Simmer for 35 minutes. 71 . slice carrots. garlic. 3 4 1 lg. reduce heat and cover. tomato. Long grain brown rice Spanish onion Bell pepper Cloves garlic Medium carrots Fresh or frozen green peas Medium fresh tomatoes Sprigs Cilantro or parsley Green Chile Dice onion. add spices of your choice the last 10 minutes. bring to a boil. 1. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. 2.

1. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. 72 . It gives it a nice taste and helps preserve it. In Mexico it is accustomed to add some flat beer. It keeps nicely for about 10 days. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. 1/2 4 4 1/2 4 Tomatoes Green chilies Small Bell Pepper Small green/yellow chilies Cloves garlic (minced) Bunch green onions Sprigs cilantro This very basic salsa is made throughout Mexico as standard fare for all preparation of food. Simply dice all ingredients and place in a bowl and allow to age for several hours. The common name is “salsa de la cocina” (kitchen sauce).

Serves 4-6 2. In large frying pan add enough olive oil to barely coat the bottom (l teaspoon). stirring constantly until egg is barely set. real butter Large fresh eggs Tablebspoon plain non-fat yogurt. Sauté green peppers.SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l. Green pepper (diced into medium pieces) Medium yellow onion (chopped in medium pieces Cup fresh mushrooms (sliced) Tablebspoon Virgin Olive oil Tbsp. Beat eggs and yogurt until eggs are fairly well beaten. Add mushrooms and stir for 2 minutes. 73 . Mix all ingredients and cook at medium heat. onions until onion is translucent. 3.

2. Drain and top with the sauce. 5. add spices of your choice and honey.SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE Ingredients 10 oz. Dice or blend tomatoes and add to above mixture. and celery in virgin olive oil. Add sliced zucchini. Spinach fettuccine Zucchini Mushrooms Small purple onion Cloves garlic Fresh tomatoes Stalk celery Virgin olive oil Grade B honey Mozzarella cheese Sauté onions. garlic. 1 tbsp. 1/2 c. mushrooms and cheese and simmer just until zucchini is a dente. 4. 1 4 10 1/2 1 tbsp. Makes 10 servings. 74 . 1 lb. 1. Simmer for l hour. 1 lb. 3. Cook fettuccine by placing in 5 quarts of boiling water for 8 minutes.

Bake at 325 degrees F. 1/2 lb. Custard: 1 c. 3. 3/4 c. cayenne. 1 1/4 cup Milk Cup Pastry Flour Butter Mushrooms String beans Swiss cheese (grated) Almonds (slivered) Milk Fertile egg + 2 yolks Mix until you have a pie like crust 1. and nutmeg. Roll pie crust on a 9" pie pan and add filling. 2 oz. for 35-40 minutes or until set. Cut fresh String Beans into one inch pieces. Mix with vegetables and set aside. 1 Crust: 1 c. or until firm. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. Mix custard of milk and eggs and add a pinch of light salt.STRINGBEAN AND MUSHROOM QUICHE (WITH OR WITHOUT CRUST) Ingredients Filling: 1/2 lb. 2. slice mushrooms and steam together with almonds for 4 minutes. 4. Bake at 375 degrees F. 75 . for 35-40 minutes.

is economical and full of nutrients. 2. oven for 1520 minutes or until the top starts to brown. Bake two russet potatoes until you can squeeze the potato and it feels done. 1. Cook broccoli in 3 ounces of water until tender. Grate 2 ounces of cheese and mix into the potato mixture. 5. leaving the skin intact. Chop broccoli very fine and add to potatoes with remaining liquid. Slice the potato in half (lengthwise) and scoop out the potato. 3.STUFFED BAKED POTATOES WITH BROCCOLI AND CHEESE Ingredients 2 1/2 2 oz. Stuff back into the potato skins and bake in 350 degree F. 4. Medium russet baking potatoes Bunch fresh broccoli Sharp cheddar cheese Spices and herbal salt to taste This is a very simple and complete meal to prepare. 6. 76 . Makes 4 large servings.

STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE Ingredients 2 1/2 1 1 4 oz. Cook Broccoli and vegetables in 3 ounces of water until very tender. is economical and full of nutrients. Stuff back into the potato skins and bake in 350 degree F. Medium Russet baking potatoes Bunch fresh broccoli Carrot Zucchini squash Mushrooms Red onion Cloves garlic Sharp cheddar cheese Spices and herbal salt to taste This is a very simple and complete meal to prepare. Slice the potato in half (lengthwise) and scoop out the potato. Makes 4 large servings. Chop vegetables very fine and add to potatoes with remaining liquid. 5. oven for 1520 minutes or until the top starts to brown. 77 . Grate 2 ounces of low-fat cheese and mix into the potato mixture. 2 oz. 1. 3. 2. leaving the skin intact. 4. 6. Bake two Russet potatoes until you can squeeze the potato and it feels done. 1/4 2 lg.

Stir in cheeses until smooth. Good additions: dill weed. chopped parsley. 78 . Mix the buttermilk and cornstarch and stir while you bring to a boil. 2.TANGY CHEESE SAUCE 2 3 1 1/2 Cups low-fat buttermilk Tablespoons cornstarch Cup low-fat cottage cheese Cup grated Sharp cheese (do not use cheddar) 1. Simmer to smooth and thicken. or if you want a tangy taste you can add 1/4 cup Mexican salsa.

Cooked pinto beans Cooked kidney beans Tomato paste Chile powder Virgin olive oil Onion (chopped) Cloves garlic Green pepper (diced) Cilantro or parsley Olives (sliced) Fresh corn Stalk celery Corn meal spring water Chile powder Light salt Combine dry beans and cook in spring water until tender. 2 tbsp. Bring to a boil. 4. 1/4 c. for 40 minutes. 1 tsp. Sauté group II and add to group I. “LAUREL’S KITCHEN”MODIFIED) Ingredients I. 270. stirring constantly and remove from the heat. 1/2 c. 1/2 c. 3. Bake in a pre-heated oven at 350 degrees F. 2 c. 2. THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . II. Stir group III and cook in a heavy skillet. 1 1/2 c. 1/2 tsp. 3 1/2 1/4 c. 1. 1 lg. spread batter by spoonful on top of beans. Pour bean mixture into a deep baking dish (8x9).TAMALE PIE (TAKEN FROM p. 3 tbsp. This will make approximately 4 cups of cooked beans. Simmer slowly for 30 minutes. III. 2 c. 2 1/2 c. 1 tbsp.

8 oz.TORTILLA AND SQUASH CASSEROLE Ingredients 1 doz. 3. Cover the top with remaining cheese. 5. 1. Allow to cool for 10 minutes. Dice onions. Corn tortillas Yellow onions Cloves garlic Zucchini squash Crook neck squash Virgin Olive oil Grated Jack cheese Red Chile sauce (Las Palmas) Cut old corn tortillas into 2" pieces. 4. 2. 80 . and cheese in alternating layers. sauce. oven for 45 minutes. 2 4 2 1 1 tbsp. Makes 8 servings. garlic and squash. Grate cheese. 6. Sauté with the tortillas. 16 oz. This dish is a popular Mexican peasant’s dish and is usually made with goat cheese. Layer the tortilla mixture. Bake in 325 degree F.

3. Pour into a 9" x 14" casserole. 4. in a large bowl. sprinkle the cheese on top. 1. or until done. 2 6 oz. This is a very high protein meal and is still low in calories. 5. Beat eggs with the powder milk. oven for 30 minutes.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. 2. 1 6 tbsp. This makes 8 servings. Bake in a 350 degree F. 81 . Mix all ingredients. 1 c. except cheese.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. 1/2 c. Cooked brown rice 6.

2. If stuffing is made it must be limited in fat (butter. etc.) with no bread. May used grains i. GAME HENS 1.you can then remove it easily and use the drippings to make a rich gravy with corn starch that is low calorie). brown rice. Roasted in low heat until tender.TURKEY. 82 . oil. Gravy may only be made with defatted drippings (remove the turkey from the roasting pan and place in the freezer for just enough time for the fat to harden . wild rice.e. CHICKEN. 3. etc.

1/2 1/4 c. Dice up sprouts and mix with all the ingredients. As good tasting as any greasy hamburger. 1 tsp. 5 Mung bean sprouts (finely cut) Wheat germ Grated jack cheese Minced parsley Egg Almonds (finely ground) Sunflower seeds (finely ground) Oregano leaves Vegetable herbs or kelp powder Cloves garlic Yogurt Sprouted grain hamburger buns 1. 2. 3/4 c. 3. 83 . 1 1 oz. in a Teflon or seasoned non-stick pan. Makes 5 vegetable burger patties. Use one tablespoon for each bun.VEGIE BURGERS Ingredients 1 c. 1/4 tsp. 5 1/2 c. 1 oz. Make into patties and pan fry. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. Refrigerate for 4-6 hours so that the flavors will blend. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown. and so much better for and to your body. without any oil.

green peppers. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. Add the tomatoes.) 28 ounce can tomato in puree 1/2 cups cooked kidney beans Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced) Cups sliced carrots Cups diced celery Cups corn kernels (fresh or frozen) 1. reduce the heat. and all the seasoning. Add the meat browning and stirring it. Heat the mixture until it is bubbling. Elk. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat.VEGETABLE CHILI CON CARNE CHILI BASE: 2 8 4 2 2 2 2 2 2 2 SEASONING: 4 4 1 1 1 1/4 1/4 Tablespoons brown sugar Tablespoons mild chili powder Tablespoon ground cumin Tablespoon of oregano leaves. cover the pan and simmer for 30 minutes. Caribou. 3. Add the corn kernel after 10 minutes. jalapeno pepper. 4. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. Drain off any fat that accumulates in the pan. Venison. SERVES 16 84 . Add the kidney beans. Moose. Buffalo. etc. Simmer the chili covered about 20 minutes longer or until the carrots are soften. carrots. and celery. to break up the pieces.

5 1/2 c. dry mustard powder and 1/2 marjoram powder. 2. 1. This is also an excellent cold dish. Pour over casserole and bake in a pan of water at 375 degrees F. Mix all ingredients and place into a slightly buttered 6" x 9" casserole. Yellow onion cloves garlic Mushrooms Tomatoes Zucchini squash Medium carrot Low-fat hoop or farmers cheese Fertile eggs Non-fat milk Dice onion. This makes 8 servings. carrots and cheese.VEGETABLE QUICHE—”CRUSTLESS” Ingredients: 1 2 1/2 lb. 5. Beat egg and milk adding 1 tsp. grate zucchini. Allow to cool for 15 minutes. and mushrooms. When done an inserted knife will come out clean. 4. 3. garlic. 2 2 1 4 oz. 85 . in a pre-heated oven.

Bake at a medium low oven (300 degrees) for an hour. and bell pepper. 1. 86 . Sauté in virgin olive oil at a low heat. 2. place in a casserole dish.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. Makes 4 large servings. Dice up the onion. Add zucchini and tomatoes along with fresh basil and oregano. 4. 1 1 oz. garlic. 3. Medium Zucchini squash Medium Tomatoes (diced) Purple onion Cloves garlic Bell pepper Virgin olive oil Sprig fresh basil and oregano Jack Cheese Mozzarella cheese A very easy meal to prepare and quite nutritious. 1 oz. Grate cheese and add on top of the vegetable mixture.

stir well. Heat uncovered. Add zucchini. and green pepper. celery. 2. Add tomatoes. garlic. Green pepper Bunch green onions Whole garlic cloves Tablespoon virgin olive oil Smallish zucchini cubed Cup chopped celery Medium ripe tomato in l” chunks or l/2 cup crushed tomatoes Sauté onions. Cover and simmer for l0 minutes.ZUCCHINI 1/4 1 2 1/2 4 1/2 1 l. until tomatoes are soft. 3. stirring as necessary. and spices. Serves 5-6 87 .

DESSERTS 88 .

milk. cinnamon and soda. Stir in apples and raisins. cinnamon Combine eggs. stirring to mix. Add dry ingredients to fruit mixture. oats. and bran and stir to mix lightly. Spoon into non stick muffin pans and bake in 425o oven for 25 minutes. baking soda Tsp. apple juice. 4. 3. Yield: about 24 muffins 90 calories/muffin. Eggs. stirring to mix well. yogurt. 89 . combine flour. 2.APPLE BRAN MUFFINS 4 3/4 l/2 l/4 l l 2 l/2 l l/2 l l/2 l l. 5. In separate bowl. slightly beaten Cup non fat milk Cup non fat yogurt Cup frozen apple-juice concentrate Cup regular rolled oats Cup oat bran Grated apples Cup raisins Cup whole-wheat pastry flour Tsp.

Combine the dry ingredients and stir them into the apple mixture. 3. and apple juice in a large bowl. raisins. beaten until stiff peaks form 1. Makes 12 servings 90 . can unsweetened peeled.Frozen apple-juice concentrate 1 l/4 c. Cinnamon 1/4 tsp.Regular rolled oats 1 tsp.APPLE CAKE Ingredients 1 20 oz. 5. Fold in the beaten egg whites. Cover with aluminum foil and cool for about 10 minutes before removing from pan.Raisins 1/2 c. Stir together the apples. 2. 4. Whole wheat pastry flour 3/4 c. sliced apples 1/2 c. Baking soda 1 tsp. Turn the batter into a 9 inch round nonstick cake pan and bake uncovered in a 350 degree oven for 1 l/4 hours. Cloves 2 Egg whites.

Pour the batter into a greased (spray with Pam) 9" tube pan.APPLESAUCE-CARROT CAKE 1 1 2/3 2 2 1/2 3/4 1/4 3 3 Cup white flour Cup whole-wheat pastry flour Cup sugar (can use 1/2 cup raw unfiltered honey) Teaspoons baking soda Teaspoons cinnamon Teaspoon nutmeg Cup unsweetened applesauce Cup Virgin Olive oil Large eggs Cups coarsely grated carrots 1. 3. In a small bowl combine the applesauce. sugar. oil and eggs. cinnamon. then turn the cake out onto the rack to cool. Add the carrots and mix. 91 . baking soda. or into a toothpick inserted in the thickest part comes out clean. Set the cake pan on a wire rack for 5 minutes. In a large mixing bowl combine flours. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes. add them to the flour mixture stirring until the ingredients are well blended. and nutmeg 2.

92 . Mashed bananas and mix them with lemon juice until smooth. baking powder. 4. Mix in wheat germ. stirring well. Turned it into 2 greased “4 x 8” loaf pans and baked for about 45 minutes. Preheat oven to 375 degrees 2. salt. Sift together flour.BANANA BREAD 6 1/2 3/4 3 1 1 1 1 2 2 Very ripe bananas Juice of 2 lemons Cup Virgin Olive oil Cup brown sugar (or 1/2 raw unfiltered honey) Cups whole wheat flour Teaspoon salt Teaspoon baking powder Teaspoon baking soda Cup wheat germ Cups raisins (can use chopped dates instead) Cups favorite nuts 1. The dough will be very stiff. Cream oil and sugar together and add to banana mix. if it comes out clean. Test for doneness by inserting knife in middle. Add to the banana mix and stir in raisins and nuts. THIS RECIPE ALSO MAKES 24 CUPCAKES (bake at 350 degrees for 1/2 hour). 3. and baking soda. the bread is done.

BAKED APPLES 6 11/2 1/4 cup 2 tsps 1 tsp 1 tsp Small Green Cooking Apples. for 1 to 1 l/2 hours until apples are easily pierced with a fork. 2. Remove the peel from the top third of each apple. Remove dish from oven and let apples cool in the sauce. stirring frequently. In a saucepan. reduce heat and simmer for 2-3 minutes until slightly thickened. cored Cups Water Frozen Apple-Juice Concentrate Vanilla Extract Cinnamon Arrowroot 1. Pour the sauce over the apples. basting occasionally. combine the other ingredients and bring to a boil. Bake uncovered in a 350 degree oven. Serve hot or cold. Arrange the apples in a baking dish just large enough to hold them snugly. 3. 93 . 4.

Lb. You must stir constantly or berries will burn. until thickened. 94 . 3. stirring constantly.BERRY TOPPING 1 1/2 2 1. 2. Add corn starch slowly. fresh or frozen berries Can frozen unsweetened apple juice concentrate Tablespoons corn starch Slowly heat berries and apple juice concentrate until it begins to simmer.

Brown crepe on both sides. Cups non-fat milk Cup whole wheat flour Egg whites beaten stiff Blend milk and flour until smooth. Carefully fold in stiffly beaten eggs. 3. Makes l0 crepes 4. 2. Pour l/4 cup batter into Teflon pan. rotating pan to cover bottom of pan and distribute batter.CREPES 1 l/4 1 4 1. 95 .

3. Add bananas and stir for l minute. A wonderful filling for crepes or a topping. apple concentrate and cinnamon in sauce pan and heat slowly until apple begins to soften. Remove from heat and let cool. for buckwheat pancakes.CREPE FILLING 4 1/4 2 1/2 1. 2. 96 . Apples (cut up) Can frozen unsweetened apple juice concentrate Bananas Teaspoon cinnamon Place apples.

Slice apples until you have enough to fill a greased 9" x 13" baking dish. SERVES 8 97 . Mix the apples in a bowl with lemon juice. adding enough apple juice to cover the bottom.IDEAL APPLE CRISP 8 1 2 3/4 Apples (green pippin are best) Juice of 1 lemon Teaspoon cinnamon Tablespoons whole wheat flour Cup raisins Apple juice TOPPING: 1 1/3 1/2 1/2 2 1/2 1/3 Cup rolled oats Cup wheat germ Cup whole wheat flour Teaspoon salt Teaspoons cinnamon Cup brown sugar Cup canola oil 1. 2. 4. cinnamon. 5. or until apples are soft. Bake for 25 minutes. Preheat the oven to 375 degrees. Return them to the baking dish. Mix topping in a bowl and press on to top of apples. flour and raisins. 3.

LEMON CHEESECAKE CRUST: 1 2 Cup graham cracker crumbs Tablespoons butter (melted) FILLING: 1 2 2 1/2 1/3 1 1/3 1/4 Pound (2 cups) low-fat creamed cottage cheese Egg whites Whole eggs Cup evaporated skim milk Cup sugar (can use 1/2 cup raw unfiltered honey) Tablespoon grated lemon rind Cup fresh lemon juice Cup pastry flour (if possible. 2. use whole wheat pastry) lemon slices for garnish 1. or until the filling has set. while you prepare the filling. whole eggs. In a blender or food processor combine the cottage cheese. Process the ingredients. lemon rind. egg whites. Cool the cake in the pan on a rack. Place the cake on a serving platter and garnish with lemon slices. and lemon juice. 3. sugar. Add the flour and process the mixture to blend thoroughly. evaporated milk. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. Baked the cake for 1 approximately hour at 350 degrees. Place the pan in the freezer. Pour the filling into the prepared chilled crust. 4. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. until they are smooth. 98 . Preheat the oven to 300 degrees.

16 oz. yet has less than 1/2 the calories of the so called low calorie commercial pies and about 1/3 the calories of most pies. Pour into the cooled pie crust and refrigerate for at least four hours. and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball. 3. 99 . Crush the graham crackers. Spread on a 9" pie pan. 2. Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful. 2 2 tbsp.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. 1 oz. 1. cut in the butter. 4. 3 tbsp. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 1 8 oz.

and vanilla extract Penny per penny this dessert is higher in protein. Can be served hot or cold. 2 1/2 c. Beat egg whites until stiff. Cook the THREE grains in water with the cinnamon sticks until the grains absorb the water. 2 Whole brown short grain rice Oat groats Barley Spring water Cinnamon sticks Non-fat powdered milk Egg yolks Seedless raisins Date sugar (or grade B. Makes 10 servings.THREE-GRAIN PUDDING: A DELIGHTFUL DESSERT Ingredients 1/4 c. cloves. cinnamon. 2 1/4 c. Fold into grain mixture. vitamins. Place in a covered casserole and bake at low heat (300 degrees) for 45 minutes. 100 . nutritious and yet a dessert. or D honey) Egg whites (stiffly beaten) Dash of nutmeg. 4. 2 tbsp. 2. 2-1/4 c. Mix into the grains. It is economical. 1/4 c. and fiber than most meals. Add raisins and honey. 1.C. 3. 1/4 c. Beat egg yolks with powder milk and 1 cup of water. minerals.

DRESSINGS (low calorie) 101 .

AVOCADO DRESSING 1/2 1 1/8 1/8 1 1/4 Large avocado Tablespoon lemon juice Teaspoon salt Teaspoon cumin’s Pressed garlic clove Cup buttermilk 102 .

FRENCH DRESSING
2 1/2 1/3 1/3 3 l/2 1 1 1 1 1/2 1/2 1/8 Cloves garlic, coarsely chopped Cup rice vinegar Cup water Cup tomato juice Tablespoons frozen apple juice concentrate Teaspoon pectin Teaspoon arrow root Teaspoon dry mustard Teaspoon onion powder Teaspoon oregano Teaspoon ground thyme Teaspoon paprika Makes 1 cup 12 calories/tablespoon

103

SESAME DRESSING
1/4 1 1 1 1/8 1/4 Cup freshly toasted sesame seed, grounded in blender into meal Tablespoon olive oil Tablespoon lemon juice Tablespoon lemon zest Teaspoon salt Cup buttermilk or orange juice Makes 1/2 cup

104

RANCH STYLE DRESSING
1 1 1 Pint of low fat (plain) yogurt Pint of low fat buttermilk or non-fat mayonnaise Package “ranch style dressing mix”

1.

Mix well and refrigerate for at least 3 hours. Low calorie.

105

crushed Tablespoons water Tablespoon lemon juice Teaspoons soy sauce Teaspoon Dijon mustard Tablespoon pectin Teaspoons arrow root Teaspoon onion powder Teaspoon garlic powder Teaspoon crushed rosemary Teaspoon crushed dill weed Teaspoon crushed thyme Makes 1 l/2 cups 8 Calories/tablespoon 106 .Vinaigrette Dressing 3/4 1/2 2 2 1 2 1 1 2 1/2 1/2 1/4 1/4 1/4 Cup bottled white grape juice Cup tarragon wine vinegar Cloves garlic.

SOUPS 107 .

bringing them to boil and then simmering for 45 minutes. vitamins. 2 c. You may spice with any herb or your choice except salt or pepper. 1/2 3 Black beans Pinto beans Spring water Cloves garlic Spanish onion Sliced carrots Fresh corn kernels Fresh string beans Thick sliced zucchini squash Bunch cilantro (coriander) Fresh Chile peppers (green. 1/2 c. Cook the first five ingredients. Add all other ingredients and simmer for another 30 minutes. This soup will keep a person healthy and would be a great food for eliminating obesity. bowls of this soup will provide all nutrients necessary for good health. 3 qts. Two lg. 108 . 5 1/2 1 1/2 c. and minerals. 1 1/2 c./yellow) This soup is made up of basic aboriginal soup of the natives of this continent and is extremely well balanced in nutrients.AMERICA’S ABORIGINAL SOUP Ingredients 1/2 c. 2. 1. 2 c. It will also allow for you to lose weight in a safe way..

simmer until potatoes are soft. Chop celery small. Return to pot and add milk to thin as desired 2. Makes 6 cups 109 . Add salt and pepper and puree in blender. 1/8 tsp. 4. Add asparagus.ASPARAGUS SOUP Ingredients 1/2 1 tbsp. 1 l/2 lbs. Wash asparagus. 5. milk: 1. 4 1 tsp. 1 2 c. celery and remaining vegetable stock to potatoes and onions. cook until vegetables are quite tender. 3. Snap off the tough ends. Onion or 6 scallions Butter Medium potato Vegetable stock Fresh asparagus Stalks celery Salt Fresh ground pepper As needed to thin to desired consistency Sauté onion in butter. Dice potato and add along with l cup of stock. including leaves.

Add all other ingredients and simmer until just tender.) Take 1/2 of the beans and blend or mash until they become a smooth paste. 1/2 1. Return to the pot. 1 1/2 c. Pinto beans Cloves garlic Yellow onion Spring water Red or green bell pepper Fresh string beans Fresh corn kernels Fresh peas Zucchini squash Bunch Cilantro Bring the first 4 ingredients to a boil. 1 1/2 c. 4-6 1 2 qts. 2 hours.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. 3. lower heat and simmer in a covered pot until beans are tender (approx. 110 . 1 1 lb. 1 1/2 c. 2. This makes a thick hearty soup.

3. 5. garlic. and onions and add to soup Add spices and simmer for 1/2 hour. Sauté celery. Puree about l/2 the soup for a thick soup.BLACK BEAN SOUP 1 l/2 6 1 1 2 2 1 1 1 1 1/2 2 1/8 1. Add potatoes and carrots to beans. Simmer beans until almost done (about 2 hours). 6. 4. 2. Cups black beans Cups water Yellow onion (diced) Tablespoon canola oil Large clove of garlic (diced) Stalks of celery with leaves Medium potato (diced) Medium carrot (diced) Bay leaf Teaspoon oregano Teaspoon savory Teaspoons salt Teaspoon fresh ground pepper Wash beans and soak overnight. Serves 6 111 .

BLACK BEAN SOUP WITH RICE 2 l l/4 l/2 l l/2 l l 2 2 2/3 6 Cup dry black beans. l cup = approx. crushed or 2 peppercorns minced Whole cloves Cup raw brown rice plus 5-6 cups stock Tablespoon milk powder (l/2 cup instant) l. (The bean stock would be excellent soup stock so don’t throw it away. Variation: add a can of tomatoes and their stock for a thinner soup.) Heat the oil in a large soup pot or pressure cooker that holds at least 4 quarts. 5.. 6. Sauté the onions. Stir in one cup of stock. 2. Cover the pot and pressure cook for l0 minutes or simmer 2-3 hours.. Drain the beans when they are tender and mash them slightly with a fork. Blend the milk powder with about 1/2 cup of the soup and add the mixture back to the pot. You might want to put the bay leaf. 3. Recipe makes 3 quarts. Bay leaf Cup oil Teaspoon thyme Cup chopped onions Teaspoon dry mustard Cup chopped celery Teaspoon salt Cloves garlic. Ready for serving. 4. 4 grams of usable protein (9-ll% of average daily need) 112 . and while continuing to cook over low heat. Add the remaining stock and the black beans. peppercorns and cloves in a tea ball or a square of cheesecloth. garlic and rice until the vegetables are soft but not browned. celery. add the herbs and spices. Adjust the seasoning.

CARROT-LEEK SOUP 3 cups 1 cup 1 tsp 6 Defatted Chicken Stock (divided) Sliced Leeks (white part only) Grated Fresh Ginger Carrots (about 1 lb. Return to sauce pan and add remaining stock and pepper. Transfer the mixture into a blender and blend until and car- 2. Makes 6 cups. 3. ginger. Garnish with parsley. Bring to a boil. Add leeks. Cover. Heat 1 cup stock in large saucepan. and cook over medium heat until leeks are tender. and simmer until carrots are tender.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1. pureed. 4. Lower heat and simmer for 3 minutes. 113 . rot.

Simmer chicken. and very low in calories. 3. 1. Add the string beans. 1 2 lg. zucchini and cilantro and cook until the string beans are tender. May be refrigerated for a week. Add potatoes and carrots and simmer for an additional 15 minutes. celery. Spring water Small whole chicken (skinned and defatted) Spanish onion Stalks celery Cloves garlic Diced carrots Fresh string beans Zucchini (thick slices) Bunch cilantro or parsley Potatoes (skinned and diced) Cut up chicken and remove skin and visible fat. 2 c. This makes 20 servings. 1/2 1/2 2 2 1 1/2 c. and garlic for 45 minutes. Highly nutritious soup. 114 . 2 c.CHICKEN VEGETABLE SOUP Ingredients 3 qts. onion. 2.

3. potato. Simmer water. and parsley until tender. Add corn and simmer for 5 minutes. onions. celery.CORN CHOWDER 2 1/2 1/2 1/2 1/4 1 1/2 1 1/4 Cups water Cup chopped onion Cup chopped celery Cup diced potato Cup chopped parsley Cup fresh raw corn off cob Cup non-fat milk powder Teaspoon salt Teaspoon pepper 1. Add seasoning. Add milk and simmer just below boiling point. 4. Serves 4-6 115 . 2.

minced Large green pepper. and green pepper in the water and bring to a boil.COSIDO (A Mexican Indian favorite soup) 2 1 4 1 64 1 6 6 6 Pounds of beef rump or leg meat with bones (very lean) Large onion. onion. diced Ounces of water Large cabbage head Large carrots. diced. If the stock is too thin for your taste you can add a small amount of cornstarch. Lower the heat so that the soup barely simmers (cover during slow simmer). diced. 116 . diced Large cloves of garlic. do not peel Large potatoes. 2. garlic. Place the meat. do not peel Large stalks of celery with leaves 1. When the meat is nearly done place in all other ingredients and simmer until vegetable are done.

When carrots and potatoes are tender add remaining ingredients and simmer for an additional 20 minutes. 1 lg. 3. Slice leeks into THIN slices and simmer with above. You may thicken with cornstarch. 2.GARLIC POTATO LEEK SOUP Ingredients 1 1/2 qts. 3 1 c. 1 6 1 c. 1. 1/2 lb. Dice potatoes (with skins) and carrots into 1/2" pieces. Spring water Potatoes (red or new) Fresh green beans Leek Carrot Cloves garlic Powdered non-fat milk Mushrooms A very nutritious soup that is easily prepared and keeps well. 117 .

118 . Cook onion. 2. Add powder milk and spices. chicken) or bouillon Onion chopped Cloves garlic Teaspoon butter Ounces fresh cut-up mushrooms Cup non-fat milk powder Sea salt or light salt & pepper to taste Cook broccoli in stock until just tender. Serves 8-10. 4.CREAMED BROCCOLI SOUP 1 4 l 2 l 8 l/2 Head Broccoli (leaves and stems cut into small pieces) Cups stock (vegetable. Heat and serve. Add mushrooms and stir for about 2 minutes. Blend all food in food processor or blender so that it is not totally puree. l. 3. garlic in butter until translucent.

Add spices and reheat very gently. Add cauliflower and cook until tender. 2. Makes 10 cups 4. 119 .CREAMY CALIFLOWER SOUP 1 l/2 4 1 l/2 5 1 1 1 1 Cups potatoes (chunks) Cups water or light broth Cups chopped pale celery Cups cauliflower (l head) Small onion Whole clove garlic Tablespoon olive oil Teaspoon salt Pinch of fresh ground pepper 1. Cook potatoes and celery in water or broth until done. 3. While vegetables are cooking sauté the onion and garlic in the olive oil. Puree the vegetables and the onion and garlic until smooth.

Add can milk into cornstarch and stir until smooth. chopped Chopped Celery (include tender Leaves) Diced Potatoes with skin 13 ounce can Evaporated Skim Milk Corn Starch 1/4 cup finely chopped Green Onions 1.CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb. reduce heat and simmer covered for 30 minutes. stirring constantly until thicken. Add vegetables when mixture returns to boil. Bring to boil. 120 . *Any white fish fillets will work. and fish in large pot. first 3 seasonings. Makes 8 servings.* cut in 1 inch cubes Onion. 1 lg 1 cup 4 cups 1 1/4 cup Garnish: Defatted Chicken or Fish Stock Bay Leaf crushed Thyme Rosemary Fish Fillets. 3. Place stock. return pureed contents to the pot. 2. Add the mixture to the simmering chowder. Transfer 2 cups of the chowder to a blender and puree.

121 . Turn heat down and simmer for a half hour or so to let the flavors blend. 3. sliced Potatoes. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). Cups split green peas Cups stock Large onion diced Clove garlic. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. chopped Stalks celery. 2. sliced Carrots.

Lentils Split peas Carrot Stalks celery Onion Cloves garlic Tomatoes Purple cabbage Parsley Cayenne pepper Dried oregano Wine vinegar 1. drain and place into a soup kettle with l quart spring water. 2 2 lg. 3.LENTIL & SPLIT PEA SOUP Ingredients 1/2 c. 4 tbsp. Simmer for l hour and add tomatoes and vinegar the last 15 minutes. the taste will improve when the soup is refrigerated and aged for a couple of days. 1 tsp. Like most soups. 1 lg. You can use any spice of your choice. Rinse lentils and split peas. and black or white pepper. except salt. 1/4 6 tbsp. 1 lg. 122 . 1/2 c. 2 lg. 2. 1/4 tsp. Dice or slice all other ingredients (except tomatoes) and add to the soup.

Makes 10 servings. 4 1/2 1/2 1/2 Spring Water Pinto Beans Cloves Garlic Yellow Onion Green Bell Pepper (diced) Bunch Fresh Cilantro (coriander) This is the basic soup of Indians. 1 lb. Smash or blend about 1/2 the beans to thicken. 1. Simmer all ingredients in a covered pot until beans are tender. Add spices of choice but limit salt and pepper. 2. 123 .PINTO BEAN SOUP 2 qts. 3.

POTATO/MUSHROOM SOUP
4 2 1 2 6 3 2 1/4 1 1 Medium potatoes (diced) Carrots (cut up small pieces) Onion (cup up large pieces) Whole garlic cloves Cups spring water Cups of milk (made from non-fat powder milk) Teaspoons salt Teaspoon fresh ground pepper Tablespoon fresh parsley (may use dried) Lb. sliced mushrooms

1.

Cook potatoes, carrots, onion, and dried garlic in water until tender. Puree in blender until smooth. Add mushrooms, milk and parsley. Simmer uncovered until thick enough for your taste.

2. 3.

Serves 6-10

124

POTATO, MUSHROOM AND ZUCCHINI SOUP
Ingredients 6 1 lb. 4 1/2 5 1/2 1 tbsp. 3 1/2 3 1/2 oz. 2 qts. Potatoes (Red-do not peal) Mushrooms Zucchini squash Onion Cloves garlic Bunch green onions Butter Long green chilies (Ortega) Sprig cilantro or parsley Powdered non-fat milk Spring water

The simplest of soups to make. 1. Dice potatoes and place into a soup kettle with 2 quarts spring water and add all ingredients (finely chopped). simmer for l hour. You can thicken by increasing the ingredients by adding 2 extra potatoes and blending 2 cups of the cooked vegetables, returning it to the soup.

2.

Makes 15 servings.

125

POTATO, VEGETABLE, AND BEAN SOUP
Ingredients 1 c. 1/2 5 2 1/2 1 1/2 c. 4 1 3 2 c. 2 c. Navy beans Spanish onion Cloves garlic Quarts spring water Sliced carrots Sprigs parsley (minced) Stalk celery Medium potatoes (1/2" cubes) Zucchini squash (thick slices) Fresh string beans

A most wonderful soup for reducing! A large bowl of this soup has less calories than one slice of bread, yet it is loaded with nutrients. 1. 2. 3. Cook the first four ingredients until the beans are tender. Blend beans and juice into a thick stock. Add all remaining ingredients and simmer until vegetables are barely tender.

Makes 20 large servings.

126

Makes 10 cups. 2. except green beans. Reduce heat.VEGETABLE SOUP 6c 4c 2c 11/2 c 11/2 c 1c 1/2 tsp 1/4 tsp 1/2 Spring Water Sweet Potatoes. 4. Place all vegetables. lower heat. Bring soup to a boil again. cover and cook until beans are tender. Transfer 1/2 the contents of the pot. cut up into 1 inch cubes Chopped Celery Sliced Leeks Sliced Onions Cut Green Beans Thyme Cloves Dash Cayenne Pepper Cup Non-fat Milk Powder 1. Return pureed mixture to the pot and stir in the green beans and spices. in a large pot with 6 cups water. 127 .SWEET POTATO . cover and simmer until vegetables are tender. stir in the milk. 3. including 1/2 the vegetables and blend until pureed. Bring to a boil.

minced 1 tsp. lower heat and simmer covered for 20 minutes. Bring to a 2.Minced green onions 1/4 c. except snow peas. pan. cubed 1/4 c. Add snow peas and cook briefly until just tender.Thinly sliced mushrooms 1/4 c. Clove garlic. cake tofu.finely chopped carrots 1 lg.TOFU-AND-SNOW PEA SOUP 4 c. 128 . Grated fresh ginger pinch: Of anise 1 tsp. Fresh snow peas (Chinese pea pods) 1. in a sauce boil. Makes 4 cups. Place all ingredients. Low sodium tamari sauce (soy sauce) 1 c. Defatted chicken stock 1 4 oz.

Oregano leaves 1 l/2 tsp. Puree the soup.Hot vegetable stock 3/4 tsp. Makes 8 cups 129 . Virgin olive oil 3/4 tsp. and tomatoes to pot and simmer gently until tomatoes are very soft. adding celery and carrot . Basil leaves 4 Cut-up tomatoes (fresh) 2. 4. 2.3 c. Bring to a boil and simmer on low heat for 5 minutes. basil. Salt Fresh ground pepper to taste 1. Add oregano. Cook until onion is soft. 3. Saute onion in oil. Return to pot and add the hot stock.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp.

1/2 Pinto beans Spring water Cloves garlic Onion (Spanish or red) Fresh corn kernels Fresh string beans Zucchini (thick slices) Sprig cilantro or parsley This is a basic soup to native American of this continent. Add all other ingredients and simmer slowly until the string beans are tender. Rich in nutrients. Cook beans until tender. 6 c. Makes 15 servings. 2 c. 1. 5 1/2 1 1/2 c. 130 .TRINITY SOUP Ingredients 1 c. Another excellent soup to diet with. 2. Refrigerates well and can be frozen. add garlic and onions during the last 15 minutes of cooking. 4 c.

carrots. 4. 3 c 1 2 1 c 11/2 c 2c 2 lg 1/2 2c Spring Water Cut-up Chicken or Turkey (skinned and defatted) Yellow Onion (diced) Cloves Whole Garlic Pot Barley Sliced Carrots Fresh cut Green Beans Red Potatoes (diced with skin) Bunch fresh Coriander (Cilantro) or Parsley Zucchini (thick slices) 1. celery. zucchini. Cut up chicken. and coriander and cook until string beans are tender. and pot Barley and simmer 20 min- Add string bean. 131 .TURKEY VEGETABLE SOUP 4 qts. utes. 2. Simmer chicken. and garlic 45 minutes. remove skin and visible fat. Makes 25 servings. onion. Add potatoes. 3.

2. Bring water to boil and add pot barley. BARLEY SOUP 1/3 cups 2 cups 1 cup 1 lg 2 cups 3/4 cup 1 cup 1 Pot Barley Diced Turnips Chopped Turnip Greens (Tops) Onion. Stir and bring soup to a boil. and reduce heat. covered. Cook for 45 minutes. *You may use left over liquid from vegetables (no meat stock) 132 . until vegetables are tender (about 45 minutes). cover. Return to a boil. lower heat and cook. chopped Diced Carrots Chopped Celery and Tops Fresh or Frozen Cut Green Beans 16 ounce can diced tomatoes in juice 1. Add 6 cups of water and all other ingredients.VEGETABLE.

Use spices of your choice. Makes 5 servings. 2 12 oz.ZUCCHINI. 133 . 4 1. it needs no salt. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz. 2. Onion Cloves garlic Tomato Tomato juice Pearl or Pot Barley Zucchini Spring water Sprigs cilantro or parsley Dice all ingredients into a size of your choice. Place all ingredients into a soup kettle and simmer until the barley is tender. 1 oz.

BUT ONLY FRUITS AND VEGETABLES..FOR NATIVE PEOPLE WISHING TO LOSE WEIGHT BY Cruz H. BACON. BASED ON GENETIC PREDISPOSITION TO CERTAIN FOOD ALLERGENS. SODA POPS AVOID DRINKING MILK. WALKING 3 MINUTES DO A MARTIAL ARTS PROGRAM THAT IS EASY FOR YOU (LIKE “TIA CHI CHUH”. EXERSIZE EVERY DAY FOR 40 MINUTES BY DOING ONE OF THE FOLLOWING: A. LUNCH THE BIGGEST MEAL. ETC. You may use left over liquid from vegetables (no meat stock) 134 . 2. Once a week is ok but no more than once a week. BANNOCK. YOU MAY BE ABLE TO EAT LOW FAT YOGURT. YOU CAN USE SKIM MILK BUT ONLY EVERY THIRD DAY. THIS WILL ALSO HELP THEM LOSE WEIGHT. DINNER THE LIGHTEST MEAL AND NEVER AFTER 7:00 PM.D. B. DO NOT FRY A N Y T H I N G G! SUGAR PRODUCTS: COOKIES. DONUTS. BANNOCK. ALL MARGARINE ( A LITTLE BUTTER IS OK). MAKE BREAKFAST LIGHT. THE FOLLOWING RECOMMEDATIONS WILL HELP TO IMPROVE THE HEALTH OF NATIVE PEOPLE. ONLY USE LOW OR NON FAT CHEESE! 2. CEREALS MADE WITH WHEAT (genetically the great majority of Native Americans can not process GLUTEN in wheat). AVOID THE FOLLOWING: 1. 5. EAT 3 TIMES EACH DAY. ESPECIALLY MEAT. SAUSAGE. CAKE. ICE CREAM. Ph. FRIED FOODS. 3. EAT SNACKS BETWEEN MEALS. TOO MANY ARE OBESE. FISH. BEGINNING “TAE BO”) AND/OR LIGHT “WEIGHT TRAINING” BICYLING (STOP DRIVING EVERYWHERE) D. CANDY. WALKING & STRECHING AFTER THE WALK SLOW JOGGING 2 MINUTES. Acevedo Jr. DO NOT USE ANY OIL EXCEPT “VIRGIN OLIVE OIL” DO THE FOLLOWING: 1. 3 4. AVOID THE FOLLOWING FAT: LARD. C. FLOUR PRODUCTS: THIS INCLUDES ANY THING MADE WITH WHEAT EXAMPLES: BREAD. CRISCO.

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