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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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. non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea.

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

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

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

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

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

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

or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 .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. Non-Fat milk.

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

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

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

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

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

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

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

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

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

Non-Fat Milk.Grain Bread Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea. 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 .

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

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

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

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

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

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

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

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

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

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

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

2.

3.

4.

Makes 6 servings.

42

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.

43

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

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

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

44

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

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

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. cinnamon. and orange peel. covered. Add raisins. over medium heat for about 40 minutes or until all water has been absorbed. apple. Set over boiling water and cook. 47 . and nutmeg. Cook millet and water in double boiler. 2.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

72 . It keeps nicely for about 10 days. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. The common name is “salsa de la cocina” (kitchen sauce). Simply dice all ingredients and place in a bowl and allow to age for several hours. It gives it a nice taste and helps preserve it.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. 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. In Mexico it is accustomed to add some flat beer. 1. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder.

3. Serves 4-6 2. onions until onion is translucent. Beat eggs and yogurt until eggs are fairly well beaten. 73 . stirring constantly until egg is barely set. 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. In large frying pan add enough olive oil to barely coat the bottom (l teaspoon). Add mushrooms and stir for 2 minutes. real butter Large fresh eggs Tablebspoon plain non-fat yogurt.SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l. Mix all ingredients and cook at medium heat.

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

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

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

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

Mix the buttermilk and cornstarch and stir while you bring to a boil.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. Simmer to smooth and thicken. or if you want a tangy taste you can add 1/4 cup Mexican salsa. 2. Good additions: dill weed. chopped parsley. Stir in cheeses until smooth. 78 .

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

2. 3. Makes l0 crepes 4. rotating pan to cover bottom of pan and distribute batter. Pour l/4 cup batter into Teflon pan. Brown crepe on both sides. Carefully fold in stiffly beaten eggs.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 .

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

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

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

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

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

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 .

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

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

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

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

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

3. and simmer until carrots are tender. Cover. Transfer the mixture into a blender and blend until and car- 2.CARROT-LEEK SOUP 3 cups 1 cup 1 tsp 6 Defatted Chicken Stock (divided) Sliced Leeks (white part only) Grated Fresh Ginger Carrots (about 1 lb. Garnish with parsley.) thinly sliced Dash Cayenne Pepper Garnish with Minced Parsley 1. pureed. and cook over medium heat until leeks are tender. Makes 6 cups. Heat 1 cup stock in large saucepan. Add leeks. ginger. Return to sauce pan and add remaining stock and pepper. 113 . Bring to a boil. 4. rot. Lower heat and simmer for 3 minutes.

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

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

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

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

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

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

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

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

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

2.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp. basil. Salt Fresh ground pepper to taste 1. Add oregano. Oregano leaves 1 l/2 tsp.Hot vegetable stock 3/4 tsp. Return to pot and add the hot stock. Basil leaves 4 Cut-up tomatoes (fresh) 2. 3.3 c. Virgin olive oil 3/4 tsp. and tomatoes to pot and simmer gently until tomatoes are very soft. Saute onion in oil. Makes 8 cups 129 . 4. Bring to a boil and simmer on low heat for 5 minutes. Cook until onion is soft. Puree the soup. adding celery and carrot .

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

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

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

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

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

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