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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

Herbal Teas DINNER Salad Bar and low calorie dressings Soup: Creamy Cauliflower #119 Zucchini #87 Baked Yellow Squash Herbal Teas and water EVENING SNACK: Apple 13 . Non Fat milk. Herbal Teas 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. \Herbal Teas SNACK: Fruit. or Water SNACK: Fruit. other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea. Non Fat milk.

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

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

Non-Fat Milk. Grapefruit) Herbal Tea.Leek Soup #113 Lentil Loaf #57 Banana Bread #92 Herbal Teas. and Water SNACK: Fruit DINNER Salad Bar Carrot . Non-Fat milk. Water SNACK: Fruit 16 . Orange. 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. Water SNACK: Fruit 17 . Water SNACK: Fruit DINNER Salad Bar Soup: Cosido (A Mexican Peasant Soup) #116 Apple Bran Muffins #89 Herbal Teas. Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Corn Chowder Soup #115 Baked Halibut Mixed Vegetables & Mushrooms #63 Herbal Tea Non-Fat milk. Orange. Grapefruit) Herbal Tea.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple.

or Water SNACK: Fruit 18 .]) Green Beans #50 Baked Yams Herbal teas. Non-fat milk or Water LATE AFTERNOON SNACK: Fresh fruit & Herbal Teas DINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.SATURDAY BREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea. 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.

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

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

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 .

WEDNESDAY BREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas. 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.

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

Non-Fat Milk. or Decaffeinated Coffee Fruit Juices SNACK: Fruit LUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 .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. Water SNACK: Fruit DINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from week SNACK: Fruits and leftover desserts 26 . Non-Fat Milk.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea.

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

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. Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 .

WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. 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. Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea.Grain Bread Herbal Tea. Water SNACK: Fruit 29 . Non-Fat Milk. Non-Fat Milk.

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

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

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

PLEASE FEEL FREE TO SUBSTITUTE WHEN EVER YOU CANNOT OBTAIN NEEDED INGREDIENTS. ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOUR DISCRETION. 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. 33 .RECIPES ARE INCLUDED FOR MOST DISHES. BUTTER FOR THEIR MUFFINS OR BREAD .e.DO NOT GIVE IT TO THEM. PARTICIPANTS WILL REQUEST ADDITIONAL ITEMS. AND THE PAGE NUMBER FOLLOWS THE RECIPE. YOU ARE HELPING THEM BY INSURING THAT THEY STAY ON THIS SCHEDULED MEAL MENU. YOU DO SUBSTITUTE. i. IF.

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

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

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

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

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

bell pepper and mushrooms in a little chicken fat & stock. Sauté onions. or any other spice of your choice except black or white pepper.CHICKEN. 39 . cover and cook at lowest heat possible until the liquid is absorbed. RICE AND VEGETABLE CASSEROLE Ingredients 1. 1/2 5 1.made salsa. 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. garlic. 1 1 c.3/4 lb 1. This does not need salt. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. 1 8 1 1 lb. When done remove fat from stock and set aside. You can spice for your taste with home. spring water and simmer until tender. 2. 3.1/2 c. Place in 2 quarts.

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

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

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

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

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

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

Reserve cooking water from carrots.GLAZED CARROTS 5 1/4 1 1 1 1. . mix until smooth. stir in carrot water. orange rind. 2. Combine apple juice. 3. until mixture is thick. Cook in medium heat until tender. cornstarch and ginger in another saucepan. Add carrots stirring well to coat with sauce. Makes 6 servings Calories: 65/serving 4. Cook stirring constantly. Cups (8 medium) carrots (sliced thin) Cup frozen apple juice concentrate Tablespoon grated orange rind Tablespoon corn starch Teaspoon ground ginger Place carrots in steamer over 1 l/2 cups of boiling water in a saucepan.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF OR LEAN GROUND PORK 79 . 1 tbsp. 2 c. Pour bean mixture into a deep baking dish (8x9). 1 tsp. This will make approximately 4 cups of cooked beans. 1/2 c. Stir group III and cook in a heavy skillet. 2 c. “LAUREL’S KITCHEN”MODIFIED) Ingredients I. II. spread batter by spoonful on top of beans. 2. stirring constantly and remove from the heat. for 40 minutes.TAMALE PIE (TAKEN FROM p. 3 1/2 1/4 c. Simmer slowly for 30 minutes. 1 1/2 c. 4. 2 tbsp. 2 1/2 c. 1/2 c. 270. 3. 1/2 tsp. 3 tbsp. Bake in a pre-heated oven at 350 degrees F. 1/4 c. III. 1. 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. Sauté group II and add to group I. Bring to a boil. 1 lg.

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

5. oven for 30 minutes. Mix all ingredients. 81 . 1 c. Bake in a 350 degree F. in a large bowl. 3. Pour into a 9" x 14" casserole. This is a very high protein meal and is still low in calories. Cooked brown rice 6.25 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. This makes 8 servings. Beat eggs with the powder milk. 2. or until done. 1 6 tbsp.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. 4. sprinkle the cheese on top. 1. 1/2 c. 2 6 oz. except cheese.

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

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

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

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

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

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

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

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