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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

Non Fat milk. Herbal Teas LUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose. 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. \Herbal Teas SNACK: Fruit.MONDAY BREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee. Non Fat milk. or Water SNACK: Fruit.

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

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

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

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

SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. Non-fat milk.]) Green Beans #50 Baked Yams Herbal teas. or Water SNACK: Fruit 18 . Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F. 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 or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Leftovers Apple Cake #90 Herbal Teas SNACK: Fruit 19 . or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea. fruits. Grapenuts (no cereals with sugar. honey. Special K.Week Two SUNDAY BREAKFAST Cold Cereals: Corn Flakes.

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

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

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

or 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.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas.

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

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

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

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 . Non-Fat Milk.TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea.

Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea. 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.Grain Bread Herbal Tea. Non-Fat Milk.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Water SNACK: Fruit 29 . Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2.

3.

4.

Makes 6 servings.

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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

44

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. Sauté green peppers. Beat eggs and yogurt until eggs are fairly well beaten. Serves 4-6 2. 3. onions until onion is translucent. Add mushrooms and stir for 2 minutes. 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.SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 . Place all vegetables. 2. Return pureed mixture to the pot and stir in the green beans and spices. cover and simmer until vegetables are tender. stir in the milk. Reduce heat. Bring to a boil. cover and cook until beans are tender. in a large pot with 6 cups water. Makes 10 cups. including 1/2 the vegetables and blend until pureed. Bring soup to a boil again.VEGETABLE SOUP 6c 4c 2c 11/2 c 11/2 c 1c 1/2 tsp 1/4 tsp 1/2 Spring Water Sweet Potatoes. 3. 4. 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. except green beans. Transfer 1/2 the contents of the pot.SWEET POTATO . lower heat.

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

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

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

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

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

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

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

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