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Native American Health Recipes

Native American Health Recipes

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  • CANNED PRODUCTS:
  • TO THE PERSONS PREPARING THE FOOD AND MENUS:
  • Week One
  • Week Two
  • Week Three
  • CARROT-FRUIT SALAD
  • CARROT RICE CASSEROLE
  • CEREAL MEALS
  • CHICKEN SALAD STUFFED TOMATOES
  • CHICKEN, RICE AND VEGETABLE CASSEROLE
  • CHILE RELLENOS
  • CHINESE STYLE BROCCOLI & MUSHROOMS
  • EGGPLANT TOMATO CASSEROLE
  • EGG SALAD SANDWICH
  • ENCHILADAS DE POLLO (chicken)
  • FRIED RICE
  • FRUITED MILLET CEREAL
  • GARDEN VEGETABLES WITH BROWN RICE
  • GLAZED CARROTS
  • GREEN BEANS
  • GREEN BEANS & MUSHROOMS
  • HEALTHIEST BREAKFAST CEREAL
  • HERBED WILD RICE WITH BROWN RICE
  • ITALIAN TOMATO SAUCE FOR PASTAS
  • LENTIL LOAF
  • LIGHT CHEESE SAUCE
  • MANITOBA WILD RICE
  • MEATLESS MEATBALLS
  • MEATLOAF WITH SHREDDED VEGETABLES
  • MEXICAN SAUCE FOR RELLENOS, HUEVOS RANCHE- ROS, OR OMELETTE
  • MIXED VEGETABLES & MUSHROOMS
  • MOCK REFRIED BEANS
  • MOOSE STEW (BUFFALO, CARIBOU, ELK, VENISON)
  • OATMEAL BREAD
  • POTATO, MUSHROOM, AND SPINACH CASSEROLE
  • QUESADILLAS
  • QUICHE - CRUSTLESS: MUSHROOM / SPINACH
  • RICE AND VEGETABLES “A LA MEXICANA”
  • SCRAMBLED EGGS
  • SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE
  • STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE
  • TANGY CHEESE SAUCE
  • TORTILLA AND SQUASH CASSEROLE
  • TUNA & BROWN RICE CASSEROLE
  • VEGIE BURGERS
  • ZUCCHINI & TOMATO CASSEROLE
  • ZUCCHINI
  • APPLE BRAN MUFFINS
  • APPLE CAKE
  • BANANA BREAD
  • BAKED APPLES
  • BERRY TOPPING
  • CREPES
  • CREPE FILLING
  • IDEAL APPLE CRISP
  • LEMON CHEESECAKE
  • AMERICA’S ABORIGINAL SOUP
  • ASPARAGUS SOUP
  • BEAN STOCK VEGETABLE SOUP
  • BLACK BEAN SOUP
  • CARROT-LEEK SOUP
  • CHICKEN VEGETABLE SOUP
  • CORN CHOWDER
  • GARLIC POTATO LEEK SOUP
  • CREAMED BROCCOLI SOUP
  • CREAMY CALIFLOWER SOUP
  • GREEN PEA SOUP
  • PINTO BEAN SOUP
  • POTATO/MUSHROOM SOUP
  • POTATO, MUSHROOM AND ZUCCHINI SOUP
  • POTATO, VEGETABLE, AND BEAN SOUP
  • SWEET POTATO - VEGETABLE SOUP
  • TOMATO SOUP
  • TRINITY SOUP
  • TURKEY VEGETABLE SOUP
  • VEGETABLE, BARLEY SOUP
  • ZUCCHINI, TOMATO AND BARLEY SOUP

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.

1

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

2

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

3

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

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

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

Winter Squash.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. Celery. fresh Parsley. whole Brown Rice. Black beans. Potatoes. Cabbage. low Fat or Non-Fat Yogurt (may be flavored with Vanilla extract and a little Raw Honey). Leeks. Millet (buy at health food stores). Red River Cereal. Yellow Onions. Green Peppers. Sunny Boy Cereal. fresh Garlic. Oat Grouts (whole Oat grain). Peas. Wild Rice. Zucchini. Carrots.not low fat or 2%. Kidney Beans. Canola Oil Margarine Honey (raw unpasteurized. 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. fresh Mushrooms. GRAINS: Pinto Beans or Red Beans. the following can be frozen : Green Beans. a few head Lettuce. DAIRY PRODUCTS: Whole Non-Fat (skinned Milk) Milk. & Corn. 7 . Pot Barley. fresh Tomatoes. mixed Vegetables. small fresh Green Onions. unfiltered Honey) Ranch Style Dressing Powder. * Instant non-fat milk powder. Leafy Lettuce. Yams or Sweet Potatoes. Low fat cheese such as mozzarella or farmer cheese.

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. 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. 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.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla.

WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. Water SNACK: Fruit 15 . Non Fat Milk. Orange. 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. 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. non-fat) Berries Juice (Apple.grain bread Herbal Tea. Grapefruit) 1/2 Grapefruit Herbal Tea.

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

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

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

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

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 .

Non-Fat milk.WEDNESDAY BREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 . 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.

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 .THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice. Non-Fat milk.

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. Non-Fat Milk. 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 .FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas.

SATURDAY BREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea. 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 .

Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea. 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 .Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. Non-Fat Milk.

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

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.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 .

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

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.THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Water SNACK: Fruit 30 . Non-Fat Milk.

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk.FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. 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 SNACK: Fruit 31 .

Grain Bread Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea. Non-Fat Milk.SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7. 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 .

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

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

3. 2 c. 2. This makes 6 servings. 6 tbsp 1/2 c. Take 1 cup of cooked short grain brown rice and mix with onions. 35 . grated low fat style cheese and spices. It is economical and low in calories. but hearty enough for a main dish. 3 1/4 c.CARROT RICE CASSEROLE Ingredients 1 c. 1. 1 tsp. Beat eggs and mix into mixture. 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. grated carrots. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes.

Millet and Buckwheat are the king of cereal. 36 . 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. 1/2 tbsp 1/2 1 c. 1/2 c. 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. reduce heat and simmer at the lowest heat. Cook for 2-3 minutes. After 10 minutes remove from heat and let stand for 30 minutes. 1/2 c. Turn heat to low and simmer for 5 minutes.CEREAL MEALS Ingredients 1/3 c. Heat mixture to a boil. Serve with non fat milk or yogurt with fresh fruit. Stir in the buckwheat slowly. stirring as you pour. 1-1/2 tbsp 1 c. Serve with non-fat milk and fresh fruit. 1-1/2 tbsp 1/2 3-1/2 oz. Place in a pan with the water and powder milk. BUCKWHEAT CEREAL: Bring water to a boil. OR 1/4 c.

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

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

3/4 lb 1. 1/2 5 1. RICE AND VEGETABLE CASSEROLE Ingredients 1.made salsa. garlic. 39 . cover and cook at lowest heat possible until the liquid is absorbed. 1 8 1 1 lb. Sauté onions. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. This does not need salt. 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. 3. bell pepper and mushrooms in a little chicken fat & stock. When done remove fat from stock and set aside.CHICKEN. Place in 2 quarts. or any other spice of your choice except black or white pepper. spring water and simmer until tender.1/2 c. You can spice for your taste with home. 2. 1 1 c.

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

Be sure you use a low sodium Tamari sauce. Cut into bite size pieces. Heat first 5 ingredients in a Wok or heavy cast iron pan. 1.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. 5. 1 tsp. Add mushrooms and broccoli flowerets and sauté 2 minutes. 2. 1/2 c. Add gravy and stir until thickened. 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. 41 . 8 oz. This makes 5 servings. 1/4 GRAVY: 1 tsp. 3. cut stalk diagonally into pieces 1/3 inch thick. Serve immediately. Strip outer fiber from large stalks. Add onions and broccoli stalks and sauté for 3 minutes. 7 oz. 4.

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.

2.

3.

4.

Makes 6 servings.

42

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.

43

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

44

Lay pliable tortilla on a cookie sheet (be careful.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 . FISH. 5. Bake in a preheated 350 degree oven for 15-20 minutes. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF. OR FOWL. 3. 2. GAME MEATS.(if you dip them too long they will fall apart). Roll up and place on square cookie sheet. 4. so that each one is rolled up against each other. or until the cheese has melted and beginning to bubble. SHRIMP. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling. When all are done ladle sauce on top and sprinkle cheese on top. barely enough to make them pliable. To assembled dip each tortilla in the heated sauce.

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

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

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. Bring to a boil and reduce heat to low. Simmer until the rice is done. millet. 1/2 1 1 Lg. It is high in vitamins. 3 1. You may substitute other grains such as barley. thyme. etc.GARDEN VEGETABLES WITH BROWN RICE Ingredients 2 1 1/2 lb. 2. and 1/4 cup of salsa. and is low in calories and economical to make. Add rice (whole brown rice) and spices of your choice. I use a dash of light salt. cilantro (coriander). marjoram. 48 . 2 1/4 1/2 c. minerals. sweet basil. This soup is wonderful for weight reduction.

3. 2. mix until smooth. 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. cornstarch and ginger in another saucepan. Cook in medium heat until tender. . Reserve cooking water from carrots. orange rind. Cook stirring constantly. until mixture is thick. Makes 6 servings Calories: 65/serving 4. Add carrots stirring well to coat with sauce. Combine apple juice.GLAZED CARROTS 5 1/4 1 1 1 1. stir in carrot water.

Serves 4-6 people. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender. 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. Lb. 50 .GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. 2.

Place the meatballs in a shallow baking pan (spay the pan with Pam). 5. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. 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. 3. To serve. mushroom. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. 4. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. and heat the sauce thoroughly. and onions in the oil for 3 to 5 minutes. chili powder.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. 2. cumin. 51 . pour the sauce over the meatballs and combine the two well. Meanwhile prepare the sauce in a skillet by sautéing the zucchini. hot sauce. chopped Teaspoon cooking oil 8 oz. Stir in the tomato sauce. shape into 48 balls.

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

Reduce to lowest heat. Add raisins and apple juice and cover. 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. 53 . Cook until grains have absorbed liquid. The safest way to cook to prevent sticking is in the oven at 225o. 1.

green onions. Marjoram. 2. and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft. and Basil 3 Bay Leaves Dash: Cayenne Pepper 1. 3.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. Add the remaining stock and seasonings. garlic. Thyme. bring to a boil. Fluff lightly with a fork and serve. Add the rice. cover. In a medium saucepan. Discard the bay leaves and continue to cook uncovered until any remaining liquid has evaporated. bring 1/4 cup of the stock to a boil. and cook for 1 hour until the rice is tender. reduce heat to low. 54 . minced or crushed 1 tsp Soy Sauce 1 tsp ea. Makes 4 to 6 servings.

Stir well. and herbs. Add carrot. Remove the bay leaves. and seasonings. then add the tomatoes. 2. MAKES ABOUT SIX CUPS 55 . Sauté onions and garlic until onion is soft.ITALIAN TOMATO SAUCE FOR PASTAS 1 4 4 2 1/2 2 1 1 2 5 4 2 1 1/4 1 Onion. 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. green pepper. tomato paste. Simmer 20 minutes . 3. 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. bay leaf. chopped Cloves of garlic Tablespoons of Virgin Olive oil. Crush garlic with fork.

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

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

cheese. Add milk. If it is too light for your taste you may thicken by adding corn starch (mix in water before adding). and spices. 1. 3.LIGHT CHEESE SAUCE 6 3 3 1 Tablespoons whole wheat pastry flour (browned in skillet). 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. Simmer until it thickens. 2. 58 .

5. Soak overnight in stock. 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. Combine all ingredients and add to wild rice. Finish cooking until rice is tender—not mushy. celery and mushrooms in butter. 59 . 3. l. 4. 2. Sauté onions.

garlic. You can use potato flour to thicken. Simmer in an uncovered pot until it thickens to your liking. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. Makes 10 servings. Bake in 400 degree oven for 10 . 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. Make meatball your favorite size. 1 c. 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. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. and bell pepper in virgin olive oil. SAUCE: Sauté onions.MEATLESS MEATBALLS Ingredients 2 c. Simmer 10 minutes. 2 c. 60 .15 minutes and add to your cooked sauce. 1 c. Cut tomatoes finely. 1 tbsp.

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

MEXICAN SAUCE FOR RELLENOS. OR OMELETTE Ingredients 1 1 Lg. Superb! 2. and 2 ounces of white wine. at very low heat. 1 tbsp. garlic. or agar. 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 the rest of the ingredients and simmer for 15 minutes. 1/2 3 2 c. onion. oregano. potato flour. 3. I use a dash of Vegit-Salt. You can thicken with cornstarch. 1. 62 . mushrooms. Spice to your taste. HUEVOS RANCHEROS. bell pepper. cumin. and pimento in 1 tablespoon of virgin olive oil. 4 1 3 1/2 lb.

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

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

green or red pepper. Add other herbs of your choice (I usually add l bay leaf. 4. VENISON) 1 2 2 2 1 1 1 1 2 1 1/2 2 1. 5. Add all other ingredients. 2. 65 . CARIBOU. If stew is too thin add cornstarch to thicken. Add potatoes and carrots and simmer 15 minutes. ELK. and celery Cook meat in water (covered) until almost tender. and a dash of chili powder). garlic.MOOSE STEW (BUFFALO. 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. 3.

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

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

2. 1 tbsp. 1. 68 . Open the tortilla and add sprouts and 1-2 tablespoons of salsa. Corn tortilla Jack cheese Alpha sprouts “Salsa” Take one corn tortilla and warm on a grill or Teflon pan. 1/2 oz. 3. 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. Continue turning the folded tortilla until cheese has melted.QUESADILLAS Ingredients 1 1 oz.

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

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

Cook until the rice absorbs most of the liquid. 3 4 1 lg.RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. yet rich in nutrients. 3. 2. 71 . slice carrots. 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. reduce heat and cover. bell pepper. Simmer for 35 minutes. garlic. Simple to prepare. 1 lg. 1. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. 1/4 8 2 1 c. Makes 6 servings. tomato. bring to a boil.

72 .SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. The common name is “salsa de la cocina” (kitchen sauce). In Mexico it is accustomed to add some flat beer. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. It gives it a nice taste and helps preserve it. It keeps nicely for about 10 days. Simply dice all ingredients and place in a bowl and allow to age for several hours. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. 1. 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.

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

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

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

Stuff back into the potato skins and bake in 350 degree F. 4.STUFFED BAKED POTATOES WITH BROCCOLI AND CHEESE Ingredients 2 1/2 2 oz. Slice the potato in half (lengthwise) and scoop out the potato. 2. Grate 2 ounces of cheese and mix into the potato mixture. 6. is economical and full of nutrients. leaving the skin intact. 5. 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. Chop broccoli very fine and add to potatoes with remaining liquid. Cook broccoli in 3 ounces of water until tender. Makes 4 large servings. 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. 76 . 1. 3.

Makes 4 large servings. 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. Bake two Russet potatoes until you can squeeze the potato and it feels done. Grate 2 ounces of low-fat cheese and mix into the potato mixture. 3. 1. 6. 4. is economical and full of nutrients. 77 . Stuff back into the potato skins and bake in 350 degree F. leaving the skin intact. 5. Cook Broccoli and vegetables in 3 ounces of water until very tender. 2 oz. Chop vegetables very fine and add to potatoes with remaining liquid. oven for 1520 minutes or until the top starts to brown. Slice the potato in half (lengthwise) and scoop out the potato.STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESE Ingredients 2 1/2 1 1 4 oz. 1/4 2 lg. 2.

Mix the buttermilk and cornstarch and stir while you bring to a boil. 2. Stir in cheeses until smooth. Simmer to smooth and thicken. or if you want a tangy taste you can add 1/4 cup Mexican salsa. chopped parsley.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. Good additions: dill weed. 78 .

1. 3 tbsp. 2. 1/2 tsp. “LAUREL’S KITCHEN”MODIFIED) Ingredients I. This will make approximately 4 cups of cooked beans. 1/4 c. 2 c. for 40 minutes. Pour bean mixture into a deep baking dish (8x9). 4. 2 tbsp. 3. 2 1/2 c. 1 tsp. II. 1 tbsp. Simmer slowly for 30 minutes. Bring to a boil. stirring constantly and remove from the heat. Stir group III and cook in a heavy skillet. THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . Bake in a pre-heated oven at 350 degrees F. III. spread batter by spoonful on top of beans. 3 1/2 1/4 c. 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. 1 1/2 c. 270. 1/2 c. 1/2 c. 2 c. 1 lg. Sauté group II and add to group I.TAMALE PIE (TAKEN FROM p.

Makes 8 servings. 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. sauce. oven for 45 minutes.TORTILLA AND SQUASH CASSEROLE Ingredients 1 doz. Dice onions. garlic and squash. Grate cheese. Layer the tortilla mixture. 5. Allow to cool for 10 minutes. 1. and cheese in alternating layers. 3. Sauté with the tortillas. Bake in 325 degree F. 8 oz. 16 oz. 2 4 2 1 1 tbsp. 4. 80 . 2. 6. This dish is a popular Mexican peasant’s dish and is usually made with goat cheese. Cover the top with remaining cheese.

TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. Mix all ingredients. oven for 30 minutes. 81 .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. Cooked brown rice 6. or until done. sprinkle the cheese on top. Bake in a 350 degree F. This makes 8 servings. 5. except cheese. 3. 1 c. 2. in a large bowl. Pour into a 9" x 14" casserole. 4. Beat eggs with the powder milk. 1 6 tbsp. 1/2 c. 1. This is a very high protein meal and is still low in calories. 2 6 oz.

Roasted in low heat until tender. 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 . 2. wild rice.TURKEY. May used grains i. brown rice. If stuffing is made it must be limited in fat (butter. 82 . 3. oil.) with no bread. etc. GAME HENS 1. CHICKEN. etc.you can then remove it easily and use the drippings to make a rich gravy with corn starch that is low calorie).e.

Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. in a Teflon or seasoned non-stick pan. 5 1/2 c. without any oil. and so much better for and to your body. Refrigerate for 4-6 hours so that the flavors will blend. 1/2 1/4 c. 83 . 1 oz. Dice up sprouts and mix with all the ingredients. Make into patties and pan fry. 1 tsp. 2. 1 1 oz. 3. 1/4 tsp. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown.VEGIE BURGERS Ingredients 1 c. Makes 5 vegetable burger patties. As good tasting as any greasy hamburger. 3/4 c. 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. Use one tablespoon for each bun.

Add the tomatoes. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat. cover the pan and simmer for 30 minutes. Heat the mixture until it is bubbling. Caribou. to break up the pieces. carrots. green peppers. Elk. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic.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. etc. Moose. Drain off any fat that accumulates in the pan. Add the corn kernel after 10 minutes. 3. Add the meat browning and stirring it.) 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. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. Add the kidney beans. and celery. Simmer the chili covered about 20 minutes longer or until the carrots are soften. Venison. reduce the heat. jalapeno pepper. Buffalo. 4. and all the seasoning. SERVES 16 84 .

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

garlic. 1. place in a casserole dish.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. 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. 4. 1 oz. 1 1 oz. 86 . and bell pepper. Add zucchini and tomatoes along with fresh basil and oregano. 3. Makes 4 large servings. Dice up the onion. Grate cheese and add on top of the vegetable mixture. 2. Bake at a medium low oven (300 degrees) for an hour. Sauté in virgin olive oil at a low heat.

garlic. Heat uncovered. 2. stirring as necessary. and spices. and green pepper. Cover and simmer for l0 minutes. until tomatoes are soft. Add tomatoes. 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. 3.ZUCCHINI 1/4 1 2 1/2 4 1/2 1 l. stir well. Serves 5-6 87 . celery. Add zucchini.

DESSERTS 88 .

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

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

add them to the flour mixture stirring until the ingredients are well blended. Set the cake pan on a wire rack for 5 minutes. sugar. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes. In a large mixing bowl combine flours.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. and nutmeg 2. In a small bowl combine the applesauce. then turn the cake out onto the rack to cool. Add the carrots and mix. 91 . Pour the batter into a greased (spray with Pam) 9" tube pan. or into a toothpick inserted in the thickest part comes out clean. baking soda. cinnamon. 3. oil and eggs.

Test for doneness by inserting knife in middle. Mix in wheat germ. 3. Sift together flour. The dough will be very stiff. Cream oil and sugar together and add to banana mix. Add to the banana mix and stir in raisins and nuts. 4. salt. Turned it into 2 greased “4 x 8” loaf pans and baked for about 45 minutes. Preheat oven to 375 degrees 2. and baking soda. the bread is done. THIS RECIPE ALSO MAKES 24 CUPCAKES (bake at 350 degrees for 1/2 hour).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. 92 . if it comes out clean. Mashed bananas and mix them with lemon juice until smooth. stirring well. baking powder.

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

3.BERRY TOPPING 1 1/2 2 1. 2. You must stir constantly or berries will burn. 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. 94 . stirring constantly. Lb. until thickened.

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

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

Preheat the oven to 375 degrees. 2. flour and raisins. 3. Mix topping in a bowl and press on to top of apples. Slice apples until you have enough to fill a greased 9" x 13" baking dish. or until apples are soft. Return them to the baking dish. adding enough apple juice to cover the bottom. Bake for 25 minutes. Mix the apples in a bowl with lemon juice. SERVES 8 97 . 4.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. cinnamon. 5.

sugar. Add the flour and process the mixture to blend thoroughly. Place the cake on a serving platter and garnish with lemon slices. Cool the cake in the pan on a rack. or until the filling has set. while you prepare the filling. Pour the filling into the prepared chilled crust. 4. Baked the cake for 1 approximately hour at 350 degrees. use whole wheat pastry) lemon slices for garnish 1.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. 98 . until they are smooth. and lemon juice. 3. Process the ingredients. 2. 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. whole eggs. evaporated milk. In a blender or food processor combine the cottage cheese. lemon rind. egg whites. Place the pan in the freezer. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. Preheat the oven to 300 degrees.

1 oz. Spread on a 9" pie pan. Crush the graham crackers. 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. 1.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 2 2 tbsp. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. 2. 99 . 4. 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. cut in the butter. 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. 3. 1 8 oz. 3 tbsp. 16 oz. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. Pour into the cooled pie crust and refrigerate for at least four hours.

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

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

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. 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 .

SOUPS 107 .

Add all other ingredients and simmer for another 30 minutes. 2 c. This soup will keep a person healthy and would be a great food for eliminating obesity. It will also allow for you to lose weight in a safe way. 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.AMERICA’S ABORIGINAL SOUP Ingredients 1/2 c. vitamins. bringing them to boil and then simmering for 45 minutes. and minerals. 2 c. 1 1/2 c. bowls of this soup will provide all nutrients necessary for good health. Two lg. 1. 108 .. You may spice with any herb or your choice except salt or pepper./yellow) This soup is made up of basic aboriginal soup of the natives of this continent and is extremely well balanced in nutrients. Cook the first five ingredients. 2. 5 1/2 1 1/2 c. 1/2 c. 3 qts.

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

1/2 1. This makes a thick hearty soup. Add all other ingredients and simmer until just tender. 110 . Return to the pot. 2 hours. 1 1 lb. 3.) Take 1/2 of the beans and blend or mash until they become a smooth paste. 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.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. 4-6 1 2 qts. lower heat and simmer in a covered pot until beans are tender (approx. 1 1/2 c. 1 1/2 c. 2.

garlic. Add potatoes and carrots to beans. 4. 3. 2. 6. Simmer beans until almost done (about 2 hours). Serves 6 111 . 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. 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. and onions and add to soup Add spices and simmer for 1/2 hour. Sauté celery. 5.

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

Transfer the mixture into a blender and blend until and car- 2. 3. Makes 6 cups. Lower heat and simmer for 3 minutes. 113 . Heat 1 cup stock in large saucepan. Add leeks. and cook over medium heat until leeks are tender. Cover. 4. pureed. and simmer until carrots are tender. Garnish with parsley. Return to sauce pan and add remaining stock and pepper. ginger. Bring to a boil.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1.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. rot.

3. 1. May be refrigerated for a week. 1/2 1/2 2 2 1 1/2 c. 2 c. 2. Highly nutritious soup. 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.CHICKEN VEGETABLE SOUP Ingredients 3 qts. zucchini and cilantro and cook until the string beans are tender. and garlic for 45 minutes. 114 . 2 c. This makes 20 servings. Add the string beans. Add potatoes and carrots and simmer for an additional 15 minutes. Simmer chicken. 1 2 lg. and very low in calories. onion. celery.

and parsley until tender. 4. onions. Serves 4-6 115 . celery. potato. 3. Simmer water. Add corn and simmer for 5 minutes.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. 2. Add seasoning. Add milk and simmer just below boiling point.

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

Slice leeks into THIN slices and simmer with above.GARLIC POTATO LEEK SOUP Ingredients 1 1/2 qts. 3. 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. 1 6 1 c. 1 lg. When carrots and potatoes are tender add remaining ingredients and simmer for an additional 20 minutes. You may thicken with cornstarch. 1/2 lb. 1. 3 1 c. 117 . 2.

2. 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. l. Add mushrooms and stir for about 2 minutes. 3. Blend all food in food processor or blender so that it is not totally puree. Add powder milk and spices. Serves 8-10. Heat and serve. 118 . Cook onion. garlic in butter until translucent. 4.CREAMED BROCCOLI SOUP 1 4 l 2 l 8 l/2 Head Broccoli (leaves and stems cut into small pieces) Cups stock (vegetable.

Add spices and reheat very gently. Makes 10 cups 4. While vegetables are cooking sauté the onion and garlic in the olive oil. Cook potatoes and celery in water or broth until done. Puree the vegetables and the onion and garlic until smooth. 2. 3. Add cauliflower and cook until tender.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. 119 .

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

chopped Stalks celery. 121 .GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. Turn heat down and simmer for a half hour or so to let the flavors blend. sliced Potatoes. 2. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 3. sliced Carrots. 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. 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.

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

3. 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. 1 lb.PINTO BEAN SOUP 2 qts. 2. Simmer all ingredients in a covered pot until beans are tender. Smash or blend about 1/2 the beans to thicken. Add spices of choice but limit salt and pepper. Makes 10 servings. 123 .

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

cover and simmer until vegetables are tender. Bring soup to a boil again. 2. including 1/2 the vegetables and blend until pureed. lower heat. except green beans.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. cover and cook until beans are tender. Place all vegetables. stir in the milk. 3. Reduce heat. Makes 10 cups. 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. 127 . Return pureed mixture to the pot and stir in the green beans and spices. Transfer 1/2 the contents of the pot. in a large pot with 6 cups water. Bring to a boil.SWEET POTATO .

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

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

6 c. Another excellent soup to diet with. Refrigerates well and can be frozen. 2. Makes 15 servings. Rich in nutrients. 2 c. 5 1/2 1 1/2 c. 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. Cook beans until tender. 4 c. 130 . add garlic and onions during the last 15 minutes of cooking. 1. Add all other ingredients and simmer slowly until the string beans are tender.TRINITY SOUP Ingredients 1 c.

and garlic 45 minutes. 3. zucchini. Add potatoes. carrots. Cut up chicken. 131 . and pot Barley and simmer 20 min- Add string bean. onion. utes. and coriander and cook until string beans are tender. 4. 2. 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. Makes 25 servings. Simmer chicken.TURKEY VEGETABLE SOUP 4 qts. remove skin and visible fat. celery.

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

it needs no salt. 133 . Use spices of your choice. 2 12 oz. 1 oz. 2.ZUCCHINI. Makes 5 servings. 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. 4 1. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz.

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

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