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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

Non Fat Milk. or Decaffeinated Coffee SNACK: Fresh Fruit LUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea. Water SNACK: Fruit 14 . Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. 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 Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. Non Fat Milk. Grapefruit) 1/2 Grapefruit Herbal Tea.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. non-fat) Berries Juice (Apple. Water SNACK: Fruit 15 . Orange.grain bread Herbal Tea.

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

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

or Water SNACK: Fruit 18 .SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. 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.]) Green Beans #50 Baked Yams Herbal teas.

fruits. Grapenuts (no cereals with sugar. or BHA & BHT) Melons (or fresh Grapefruit) 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 . Special K. honey. Non-Fat milk or decaffeinated coffee SNACK: Fruit LUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea.

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

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

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

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

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

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

Non-Fat Milk. Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea.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 .

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

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

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

Water SNACK: Fruit 30 . Non-Fat Milk.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 SNACK: Fruit 31 . Non-Fat Milk.FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk. 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.

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

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

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

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

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

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

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

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

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

1 tsp. 41 . 1/2 c. 4. 8 oz. Add onions and broccoli stalks and sauté for 3 minutes. Defatted Stock or White Wine Tamari (low sodium soy sauce) Clove Garlic Slices Fresh Ginger Sherry or water Fresh Broccoli Fresh Mushrooms Onion (diced into large pieces) Corn Starch or Arrowroot Tamari (low sodium soy sauce) Water of vegetable or Chicken Stock Separate broccoli flowers and stalks. Cut into bite size pieces.CHINESE STYLE BROCCOLI & MUSHROOMS Ingredients 2-3 tbsp 1 tbsp 1 2 2 tbsp. 7 oz. Be sure you use a low sodium Tamari sauce. cut stalk diagonally into pieces 1/3 inch thick. Strip outer fiber from large stalks. 5. Add gravy and stir until thickened. Heat first 5 ingredients in a Wok or heavy cast iron pan. Serve immediately. This makes 5 servings. 1. 3. Add mushrooms and broccoli flowerets and sauté 2 minutes. 2. 1/4 GRAVY: 1 tsp.

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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. Lb. 2. 50 . Serves 4-6 people. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender.GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1.

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

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

1. Add raisins and apple juice and cover.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 . Reduce to lowest heat. Cook until grains have absorbed liquid. 2.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Elk. reduce the heat. etc. Add the tomatoes. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. Add the kidney beans. green peppers. Buffalo.) 28 ounce can tomato in puree 1/2 cups cooked kidney beans Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced) Cups sliced carrots Cups diced celery Cups corn kernels (fresh or frozen) 1. Add the corn kernel after 10 minutes. and all the seasoning. Heat the mixture until it is bubbling. Simmer the chili covered about 20 minutes longer or until the carrots are soften. carrots. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat.VEGETABLE CHILI CON CARNE CHILI BASE: 2 8 4 2 2 2 2 2 2 2 SEASONING: 4 4 1 1 1 1/4 1/4 Tablespoons brown sugar Tablespoons mild chili powder Tablespoon ground cumin Tablespoon of oregano leaves. Venison. Add the meat browning and stirring it. Moose. and celery. cover the pan and simmer for 30 minutes. Drain off any fat that accumulates in the pan. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. Caribou. SERVES 16 84 . 3. jalapeno pepper. 4. to break up the pieces.

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

lemon rind. whole eggs. Baked the cake for 1 approximately hour at 350 degrees. or until the filling has set. In a blender or food processor combine the cottage cheese. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. Cool the cake in the pan on a rack. Pour the filling into the prepared chilled crust. Preheat the oven to 300 degrees. Process the ingredients. 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. 3. and lemon juice. 4. until they are smooth. use whole wheat pastry) lemon slices for garnish 1. sugar. Add the flour and process the mixture to blend thoroughly. Place the cake on a serving platter and garnish with lemon slices. while you prepare the filling. 98 . Place the pan in the freezer. evaporated milk. egg whites. 2.LEMON CHEESECAKE CRUST: 1 2 Cup graham cracker crumbs Tablespoons butter (melted) FILLING: 1 2 2 1/2 1/3 1 1/3 1/4 Pound (2 cups) low-fat creamed cottage cheese Egg whites Whole eggs Cup evaporated skim milk Cup sugar (can use 1/2 cup raw unfiltered honey) Tablespoon grated lemon rind Cup fresh lemon juice Cup pastry flour (if possible.

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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.) Take 1/2 of the beans and blend or mash until they become a smooth paste. Add all other ingredients and simmer until just tender. 4-6 1 2 qts. 1 1/2 c. 1 1 lb. 2. 2 hours. 1 1/2 c. 1/2 1.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. 110 . This makes a thick hearty soup. lower heat and simmer in a covered pot until beans are tender (approx. 3. Return to the pot. 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. 4. garlic. Serves 6 111 . Simmer beans until almost done (about 2 hours). Sauté celery. and onions and add to soup Add spices and simmer for 1/2 hour. Puree about l/2 the soup for a thick soup.BLACK BEAN SOUP 1 l/2 6 1 1 2 2 1 1 1 1 1/2 2 1/8 1. 5. 3. 2. Add potatoes and carrots to beans.

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

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

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

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

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

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

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

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

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

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.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 2. 121 . cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). Turn heat down and simmer for a half hour or so to let the flavors blend. sliced Potatoes. chopped Stalks celery. sliced Carrots. 3. Cups split green peas Cups stock Large onion diced Clove garlic.

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

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

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

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

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

Return to pot and add the hot stock. 3. Saute onion in oil. Virgin olive oil 3/4 tsp. Add oregano. 2. Makes 8 cups 129 .Hot vegetable stock 3/4 tsp. Salt Fresh ground pepper to taste 1.3 c. Cook until onion is soft. and tomatoes to pot and simmer gently until tomatoes are very soft. 4. Bring to a boil and simmer on low heat for 5 minutes. Basil leaves 4 Cut-up tomatoes (fresh) 2. Puree the soup. basil. adding celery and carrot .TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp. Oregano leaves 1 l/2 tsp.

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

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

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

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

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

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