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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Non Fat Milk.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Water SNACK: Fruit DINNER Salad Bar Soup: Green Pea #121 Tuna and Brown Rice Casserole #81 Ideal Apple Crisp #97 SNACK: Fruit 27 . or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken. and Vegetable Casserole #39 Herbal Tea. Non-Fat Milk. Rice. 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: 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.TUESDAY BREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea. Non-Fat Milk.

or Decaffeinated Coffee SNACK: Fruit.Grain Bread Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea. 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. Non-Fat Milk. Non-Fat Milk. Water SNACK: Fruit 29 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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 . apple. Remove from heat and add juice concentrate vanilla. over medium heat for about 40 minutes or until all water has been absorbed. and orange peel.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. covered. Add raisins. cinnamon. 2. Set over boiling water and cook. Cook millet and water in double boiler. and nutmeg.

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

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

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

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

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

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

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

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

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

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

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

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

1 c. 1 c.15 minutes and add to your cooked sauce. and bell pepper in virgin olive oil. Bake in 400 degree oven for 10 . Make meatball your favorite size. Simmer 10 minutes. Makes 10 servings. 2 c. 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. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. 60 . may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. SAUCE: Sauté onions. Simmer in an uncovered pot until it thickens to your liking. garlic. You can use potato flour to thicken. Cut tomatoes finely.MEATLESS MEATBALLS Ingredients 2 c. 1 tbsp.

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

MEXICAN SAUCE FOR RELLENOS. 1 tbsp. HUEVOS RANCHEROS. 1. mushrooms. at very low heat. and 2 ounces of white wine. 62 . Spice to your taste. potato flour. Add the rest of the ingredients and simmer for 15 minutes. or agar. Bell Pepper Purple/yellow onion Cloves garlic Bunch small green onions Fresh long green chilies (roasted and peeled) Fresh mushrooms Bunch cilantro Fresh tomatoes Vegetable/chicken broth Cornstarch Sauté chilies. and pimento in 1 tablespoon of virgin olive oil. 4 1 3 1/2 lb. oregano. OR OMELETTE Ingredients 1 1 Lg. 3. garlic. cumin. Superb! 2. onion. bell pepper. I use a dash of Vegit-Salt. 1/2 3 2 c. You can thicken with cornstarch.

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

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

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

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

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

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

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

Check in 2 hours. Cook in 300 degrees for 2 hours. 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. 70 . 3.

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

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

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

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

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

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

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

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

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

6. Corn tortillas Yellow onions Cloves garlic Zucchini squash Crook neck squash Virgin Olive oil Grated Jack cheese Red Chile sauce (Las Palmas) Cut old corn tortillas into 2" pieces. Bake in 325 degree F. 3. 2. Layer the tortilla mixture. 8 oz. 4. 2 4 2 1 1 tbsp. This dish is a popular Mexican peasant’s dish and is usually made with goat cheese.TORTILLA AND SQUASH CASSEROLE Ingredients 1 doz. 16 oz. oven for 45 minutes. 5. Grate cheese. Makes 8 servings. 1. Allow to cool for 10 minutes. 80 . Dice onions. Sauté with the tortillas. garlic and squash. and cheese in alternating layers. Cover the top with remaining cheese. sauce.

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

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

Makes 5 vegetable burger patties. 1/4 tsp. Refrigerate for 4-6 hours so that the flavors will blend. Make into patties and pan fry. 1 1 oz. 1/2 1/4 c. 5 1/2 c. 5 Mung bean sprouts (finely cut) Wheat germ Grated jack cheese Minced parsley Egg Almonds (finely ground) Sunflower seeds (finely ground) Oregano leaves Vegetable herbs or kelp powder Cloves garlic Yogurt Sprouted grain hamburger buns 1. 83 . without any oil. and so much better for and to your body.VEGIE BURGERS Ingredients 1 c. 3/4 c. 3. Use one tablespoon for each bun. Dice up sprouts and mix with all the ingredients. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown. in a Teflon or seasoned non-stick pan. 2. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. 1 oz. As good tasting as any greasy hamburger. 1 tsp.

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

16 oz. Pour into the cooled pie crust and refrigerate for at least four hours.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. 1. 1 8 oz. 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. and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball. 1 oz. 2 2 tbsp. 3. 99 . Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 2. 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. Crush the graham crackers. 4. Spread on a 9" pie pan. 3 tbsp. cut in the butter.

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

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

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 .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.

SOUPS 107 .

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

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

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

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

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

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

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

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

COSIDO (A Mexican Indian favorite soup) 2 1 4 1 64 1 6 6 6 Pounds of beef rump or leg meat with bones (very lean) Large onion. If the stock is too thin for your taste you can add a small amount of cornstarch. minced Large green pepper. diced. When the meat is nearly done place in all other ingredients and simmer until vegetable are done. garlic. and green pepper in the water and bring to a boil. diced Ounces of water Large cabbage head Large carrots. 116 . do not peel Large stalks of celery with leaves 1. diced. onion. do not peel Large potatoes. Place the meat. Lower the heat so that the soup barely simmers (cover during slow simmer). 2. diced Large cloves of garlic.

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

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

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

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

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

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

Smash or blend about 1/2 the beans to thicken. 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. 3. 2. Makes 10 servings. 123 . 1.PINTO BEAN SOUP 2 qts. 1 lb. Add spices of choice but limit salt and pepper.

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

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

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

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

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

TURKEY VEGETABLE SOUP 4 qts. Add potatoes. 2. onion. and garlic 45 minutes. zucchini. utes. carrots. Simmer chicken. Cut up chicken. and pot Barley and simmer 20 min- Add string bean. celery. 4. 131 . remove skin and visible fat. and coriander and cook until string beans are tender. 3 c 1 2 1 c 11/2 c 2c 2 lg 1/2 2c Spring Water Cut-up Chicken or Turkey (skinned and defatted) Yellow Onion (diced) Cloves Whole Garlic Pot Barley Sliced Carrots Fresh cut Green Beans Red Potatoes (diced with skin) Bunch fresh Coriander (Cilantro) or Parsley Zucchini (thick slices) 1. Makes 25 servings. 3.

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

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

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

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