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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

Non Fat milk. Grapefruit) Herbal Tea.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple. 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. Orange. Water SNACK: Fruit 17 .

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

fruits. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea. honey. 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. Grapenuts (no cereals with sugar.Week Two SUNDAY BREAKFAST Cold Cereals: Corn Flakes. Special K.

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

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

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

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

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

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

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

Non-Fat Milk.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Non Fat Milk. or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken. Rice. and Vegetable Casserole #39 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 . Herbal Tea.

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

or Decaffeinated Coffee SNACK: Fruit. Non-Fat Milk.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Water SNACK: Fruit 29 .Grain Bread 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. Non-Fat Milk. 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 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. Non-Fat Milk.THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Water SNACK: Fruit 30 .

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

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

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

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

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

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

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

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

2.1/2 c.3/4 lb 1. or any other spice of your choice except black or white pepper. 1 8 1 1 lb. RICE AND VEGETABLE CASSEROLE Ingredients 1. This does not need salt. cover and cook at lowest heat possible until the liquid is absorbed. 1 1 c. spring water and simmer until tender. Place in 2 quarts. Sauté onions. You can spice for your taste with home. 39 . When done remove fat from stock and set aside. 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. bell pepper and mushrooms in a little chicken fat & stock. 3. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. garlic.CHICKEN. 1/2 5 1.made salsa.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

cut in the butter. 1. 99 . 3 tbsp. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 16 oz. Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful. 2. 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. Spread on a 9" pie pan. Crush the graham crackers. 1 oz. Pour into the cooled pie crust and refrigerate for at least four hours. 3. 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. 1 8 oz. 4. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 2 2 tbsp.

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

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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Reduce heat. 4. 127 . cover and simmer until vegetables are tender. 2. Place all vegetables. Return pureed mixture to the pot and stir in the green beans and spices. in a large pot with 6 cups water. 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. Bring soup to a boil again. Bring to a boil. stir in the milk. 3. Makes 10 cups.VEGETABLE SOUP 6c 4c 2c 11/2 c 11/2 c 1c 1/2 tsp 1/4 tsp 1/2 Spring Water Sweet Potatoes. lower heat. except green beans. cover and cook until beans are tender.SWEET POTATO . including 1/2 the vegetables and blend until pureed. Transfer 1/2 the contents of the pot.

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

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

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

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

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

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

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

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