NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

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

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

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. 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. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. Water SNACK: Fruit 14 .

WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. non-fat) Berries Juice (Apple. 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 Milk. Non Fat Milk.grain bread Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. Orange. Water SNACK: Fruit 15 . Grapefruit) 1/2 Grapefruit Herbal Tea.

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

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

]) 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. or Water SNACK: Fruit 18 . Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas. Non-fat milk.

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

Herbal Tea 20 .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. Non-Fat milk. Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non.

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 .

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

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

FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 . 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.

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 .

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

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

Non-Fat Milk. 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. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 .TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea.

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

THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 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. Water SNACK: Fruit 30 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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4.(if you dip them too long they will fall apart). so that each one is rolled up against each other. Lay pliable tortilla on a cookie sheet (be careful. SHRIMP. OR FOWL. To assembled dip each tortilla in the heated sauce. 45 . or until the cheese has melted and beginning to bubble. Bake in a preheated 350 degree oven for 15-20 minutes. 2. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling.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. FISH. 3. barely enough to make them pliable. Roll up and place on square cookie sheet. GAME MEATS. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF. When all are done ladle sauce on top and sprinkle cheese on top. 5.

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

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

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

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

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

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

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

1. Cook until grains have absorbed liquid. The safest way to cook to prevent sticking is in the oven at 225o. 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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

bell pepper. 1 lg. Makes 6 servings. 3 4 1 lg. bring to a boil. Simple to prepare. Simmer for 35 minutes. slice carrots. garlic. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. tomato. 71 . 2. 1/4 8 2 1 c. yet rich in nutrients.RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. 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. Cook until the rice absorbs most of the liquid. 1. 3. reduce heat and cover. add spices of your choice the last 10 minutes.

The common name is “salsa de la cocina” (kitchen sauce). I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. 1. In Mexico it is accustomed to add some flat beer. It gives it a nice taste and helps preserve it. 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. It keeps nicely for about 10 days. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. 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.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. 72 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

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 .

3 qts. 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. 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. 1. 1/2 c.AMERICA’S ABORIGINAL SOUP Ingredients 1/2 c. It will also allow for you to lose weight in a safe way. 5 1/2 1 1/2 c. 1 1/2 c. vitamins. Add all other ingredients and simmer for another 30 minutes.. and minerals. bringing them to boil and then simmering for 45 minutes. Two lg. Cook the first five ingredients. bowls of this soup will provide all nutrients necessary for good health. 2 c. This soup will keep a person healthy and would be a great food for eliminating obesity. 108 . 2 c. 2.

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

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

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. 5. Add potatoes and carrots to beans. 4. 3.BLACK BEAN SOUP 1 l/2 6 1 1 2 2 1 1 1 1 1/2 2 1/8 1. Sauté celery. 2. Simmer beans until almost done (about 2 hours). garlic. Puree about l/2 the soup for a thick soup. 6. and onions and add to soup Add spices and simmer for 1/2 hour. Serves 6 111 .

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

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

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

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

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

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

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

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

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

2. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. sliced Potatoes. 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. 3. Turn heat down and simmer for a half hour or so to let the flavors blend. 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). chopped Stalks celery. sliced Carrots. Cups split green peas Cups stock Large onion diced Clove garlic. 121 .GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l.

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

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

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

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

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

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

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

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

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

2 12 oz.ZUCCHINI. Makes 5 servings. it needs no salt. 133 . Place all ingredients into a soup kettle and simmer until the barley is tender. Use spices of your choice. 4 1. 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. 2. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz. 1 oz.

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

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