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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

Water SNACK: Fruit 17 . Non Fat milk. Orange.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. Grapefruit) Herbal Tea.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.Grain Bread Herbal Tea.SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7. Non Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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. 50 . green beans (cut bit size) Cup spring water Small onion (chopped) Tomatoes Bay leaf Bunch parsley (3-4 tablespoons dry parsley) Clove garlic Teaspoon virgin olive oil Dash salt Cup water or stock Sauté onion and garlic in olive oil.GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. Lb. 2.

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

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

The safest way to cook to prevent sticking is in the oven at 225o. 2. Cook until grains have absorbed liquid.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. 1. Reduce to lowest heat. 53 .

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

grated Cup of chopped green bell pepper Bay leaves Teaspoon of Oregano Teaspoon of Thyme Teaspoons of Basil Tablespoons of chopped fresh parsley Cups tomatoes. tomato paste. and seasonings. Remove the bay leaves. 2. Sauté onions and garlic until onion is soft. and herbs. 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. Simmer 20 minutes . bay leaf. green pepper. Add carrot. Crush garlic with fork. Stir well. MAKES ABOUT SIX CUPS 55 .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. 3. chopped Cloves of garlic Tablespoons of Virgin Olive oil.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

Brown crepe on both sides. Carefully fold in stiffly beaten eggs. 95 . 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. Makes l0 crepes 4. 3.CREPES 1 l/4 1 4 1. 2.

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

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

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

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

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

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 .

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

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

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

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

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

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

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

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

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

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

Heat and serve. Add mushrooms and stir for about 2 minutes. garlic in butter until translucent. 2. Add powder milk and spices. Serves 8-10. 118 . 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. Blend all food in food processor or blender so that it is not totally puree.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. l. 3. 4.

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

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

Cups split green peas Cups stock Large onion diced Clove garlic.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 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. 2. sliced Carrots. 121 . 3. 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. chopped Stalks celery. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. sliced Potatoes.

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

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

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

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

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

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

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

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

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

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

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

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