NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

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

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

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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.SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea.]) Green Beans #50 Baked Yams Herbal teas. Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas.

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

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.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. Herbal Tea 20 .MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non.

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

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

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

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

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

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

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

Non-Fat Milk. or Decaffeinated Coffee SNACK: 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. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 .

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.Grain Bread Herbal Tea.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Non-Fat Milk. Water SNACK: Fruit 29 . Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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. It keeps nicely for about 10 days. 72 . 1. 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. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder. Simply dice all ingredients and place in a bowl and allow to age for several hours. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. The common name is “salsa de la cocina” (kitchen sauce). In Mexico it is accustomed to add some flat beer.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

and apple juice in a large bowl. Baking soda 1 tsp. beaten until stiff peaks form 1. 3. Fold in the beaten egg whites.APPLE CAKE Ingredients 1 20 oz. Cinnamon 1/4 tsp.Frozen apple-juice concentrate 1 l/4 c. raisins. can unsweetened peeled. Cloves 2 Egg whites. 2. Combine the dry ingredients and stir them into the apple mixture. Turn the batter into a 9 inch round nonstick cake pan and bake uncovered in a 350 degree oven for 1 l/4 hours. 5. sliced apples 1/2 c.Regular rolled oats 1 tsp. Makes 12 servings 90 . 4. Stir together the apples.Raisins 1/2 c. Cover with aluminum foil and cool for about 10 minutes before removing from pan. Whole wheat pastry flour 3/4 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. and nutmeg 2. 91 . In a small bowl combine the applesauce. Set the cake pan on a wire rack for 5 minutes. oil and eggs. Pour the batter into a greased (spray with Pam) 9" tube pan. add them to the flour mixture stirring until the ingredients are well blended. or into a toothpick inserted in the thickest part comes out clean. baking soda. cinnamon. sugar. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes. Add the carrots and mix. In a large mixing bowl combine flours. 3. then turn the cake out onto the rack to cool.

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

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

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

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

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

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

until they are smooth. 4. Add the flour and process the mixture to blend thoroughly. 98 . 3. whole eggs. and lemon juice. 2. Pour the filling into the prepared chilled crust. In a blender or food processor combine the cottage cheese. or until the filling has set.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. Process the ingredients. Preheat the oven to 300 degrees. 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. use whole wheat pastry) lemon slices for garnish 1. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. sugar. egg whites. while you prepare the filling. evaporated milk. Cool the cake in the pan on a rack. Place the cake on a serving platter and garnish with lemon slices. lemon rind. Baked the cake for 1 approximately hour at 350 degrees.

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

2. 121 . FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING. sliced Potatoes. 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).GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 3. chopped Stalks celery. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 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. sliced Carrots.

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

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

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

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

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

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

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

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

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

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

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

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