NATIVE AMERICAN HEALTH RECIPES

*
BY

CRUZ H. ACEVEDO JR., Ph.D.

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

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

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

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

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

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. Non Fat Milk. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Water SNACK: Fruit 14 . 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. Orange. non-fat) Berries Juice (Apple. Non Fat Milk.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor.grain bread Herbal Tea. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Water SNACK: Fruit 15 . or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. Grapefruit) 1/2 Grapefruit Herbal Tea.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1. 8 oz. 5. Serve immediately. This makes 5 servings. Be sure you use a low sodium Tamari sauce. 41 . 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. Add mushrooms and broccoli flowerets and sauté 2 minutes. Add onions and broccoli stalks and sauté for 3 minutes. Cut into bite size pieces. 7 oz. 1/2 c. 3.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. Heat first 5 ingredients in a Wok or heavy cast iron pan. cut stalk diagonally into pieces 1/3 inch thick. 2. 4. Add gravy and stir until thickened. Strip outer fiber from large stalks. 1/4 GRAVY: 1 tsp. 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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When all are done ladle sauce on top and sprinkle cheese on top.(if you dip them too long they will fall apart). 5. or until the cheese has melted and beginning to bubble. barely enough to make them pliable. FILLINGS CAN BE MADE WITH LEAN ROAST BEEF.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. SHRIMP. Roll up and place on square cookie sheet. 3. FISH. To assembled dip each tortilla in the heated sauce. GAME MEATS. 2. as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling. OR FOWL. Lay pliable tortilla on a cookie sheet (be careful. 45 . 4. so that each one is rolled up against each other. Bake in a preheated 350 degree oven for 15-20 minutes.

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

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

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

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

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

4. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. mushroom. hot sauce. Meanwhile prepare the sauce in a skillet by sautéing the zucchini.GREEN AND GRAIN MEATBALLS MEATBALLS: 1 1/2 1 cup 2/3 cups 2/3 cups 6 4 2 1/2 SAUCE: 2 1 2 4 2 2 2 Cup chopped zucchini squash Cup chopped mushrooms Medium onions. Place the meatballs in a shallow baking pan (spay the pan with Pam). 2. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. cumin. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. 51 . 5. Pounds lean ground beef Wheat germ Minced fresh parsley (1/4 dried parsley) Minced little green onions Tablespoons grated Parmesan cheese Tablespoon of milk Eggs Teaspoon freshly ground pepper 1. shape into 48 balls. To serve. pour the sauce over the meatballs and combine the two well. Stir in the tomato sauce. 3. and onions in the oil for 3 to 5 minutes. chopped Teaspoon cooking oil 8 oz. and heat the sauce thoroughly. chili powder.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

add spices of your choice the last 10 minutes. Long grain brown rice Spanish onion Bell pepper Cloves garlic Medium carrots Fresh or frozen green peas Medium fresh tomatoes Sprigs Cilantro or parsley Green Chile Dice onion.RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. tomato. yet rich in nutrients. 3 4 1 lg. bring to a boil. Simple to prepare. 2. reduce heat and cover. 71 . 1. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. 1/4 8 2 1 c. Cook until the rice absorbs most of the liquid. Simmer for 35 minutes. bell pepper. Makes 6 servings. slice carrots. 3. 1 lg. garlic.

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

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

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

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

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

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

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

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

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

1. Mix all ingredients. This makes 8 servings. sprinkle the cheese on top.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. Beat eggs with the powder milk. 2 6 oz. oven for 30 minutes. Cooked brown rice 6. Pour into a 9" x 14" casserole. 5. except cheese. This is a very high protein meal and is still low in calories. or until done. 1 c. 2.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. 1/2 c. Bake in a 350 degree F. 81 . 3. 4. 1 6 tbsp. in a large bowl.

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

Vinaigrette Dressing 3/4 1/2 2 2 1 2 1 1 2 1/2 1/2 1/4 1/4 1/4 Cup bottled white grape juice Cup tarragon wine vinegar Cloves garlic. crushed Tablespoons water Tablespoon lemon juice Teaspoons soy sauce Teaspoon Dijon mustard Tablespoon pectin Teaspoons arrow root Teaspoon onion powder Teaspoon garlic powder Teaspoon crushed rosemary Teaspoon crushed dill weed Teaspoon crushed thyme Makes 1 l/2 cups 8 Calories/tablespoon 106 .

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

2. 121 . sliced Potatoes. Turn heat down and simmer for a half hour or so to let the flavors blend. FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING. Cups split green peas Cups stock Large onion diced Clove garlic. sliced Carrots.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). chopped Stalks celery. 3. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender.

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

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

POTATO/MUSHROOM SOUP
4 2 1 2 6 3 2 1/4 1 1 Medium potatoes (diced) Carrots (cut up small pieces) Onion (cup up large pieces) Whole garlic cloves Cups spring water Cups of milk (made from non-fat powder milk) Teaspoons salt Teaspoon fresh ground pepper Tablespoon fresh parsley (may use dried) Lb. sliced mushrooms

1.

Cook potatoes, carrots, onion, and dried garlic in water until tender. Puree in blender until smooth. Add mushrooms, milk and parsley. Simmer uncovered until thick enough for your taste.

2. 3.

Serves 6-10

124

POTATO, MUSHROOM AND ZUCCHINI SOUP
Ingredients 6 1 lb. 4 1/2 5 1/2 1 tbsp. 3 1/2 3 1/2 oz. 2 qts. Potatoes (Red-do not peal) Mushrooms Zucchini squash Onion Cloves garlic Bunch green onions Butter Long green chilies (Ortega) Sprig cilantro or parsley Powdered non-fat milk Spring water

The simplest of soups to make. 1. Dice potatoes and place into a soup kettle with 2 quarts spring water and add all ingredients (finely chopped). simmer for l hour. You can thicken by increasing the ingredients by adding 2 extra potatoes and blending 2 cups of the cooked vegetables, returning it to the soup.

2.

Makes 15 servings.

125

POTATO, VEGETABLE, AND BEAN SOUP
Ingredients 1 c. 1/2 5 2 1/2 1 1/2 c. 4 1 3 2 c. 2 c. Navy beans Spanish onion Cloves garlic Quarts spring water Sliced carrots Sprigs parsley (minced) Stalk celery Medium potatoes (1/2" cubes) Zucchini squash (thick slices) Fresh string beans

A most wonderful soup for reducing! A large bowl of this soup has less calories than one slice of bread, yet it is loaded with nutrients. 1. 2. 3. Cook the first four ingredients until the beans are tender. Blend beans and juice into a thick stock. Add all remaining ingredients and simmer until vegetables are barely tender.

Makes 20 large servings.

126

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

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

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

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

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

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

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

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

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