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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor.grain bread Herbal Tea. non-fat) Berries Juice (Apple. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Non Fat Milk. 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. Non Fat Milk. Grapefruit) 1/2 Grapefruit Herbal Tea.

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

Grapefruit) Herbal Tea. Non Fat milk. Orange. 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.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple.

Decaffeinated Coffee MID MORNING SNACK: Fresh fruit & herbal tea LUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas.]) Green Beans #50 Baked Yams Herbal teas. 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. or Water SNACK: Fruit 18 . Non-fat milk.

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

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. Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non. Herbal Tea 20 . 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 Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Black Bean soup #111 Tuna and Brown Rice Casserole #81 Mixed Vegetables with Mushrooms #63 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal Teas SNACK: Lemon Cheese Cake #98 22 .

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

Non-Fat Milk.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. or 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 .

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

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

MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Rice. Herbal Tea. Non-Fat Milk. and Vegetable Casserole #39 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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

sweet basil. I use a dash of light salt. etc. 48 .GARDEN VEGETABLES WITH BROWN RICE Ingredients 2 1 1/2 lb. minerals. marjoram. This soup is wonderful for weight reduction. Medium potatoes (sliced) Medium carrot (sliced) Fresh string beans Medium onion Medium zucchini squash Stalk of celery Medium tomatoes Bell Pepper Brown rice Cloves garlic Dice all vegetables and place in a covered saucepan with 5 cups spring water or stock. 2 1/4 1/2 c. Bring to a boil and reduce heat to low. You may substitute other grains such as barley. 1/2 1 1 Lg. Add rice (whole brown rice) and spices of your choice. and 1/4 cup of salsa. cilantro (coriander). thyme. and is low in calories and economical to make. 3 1. millet. 2. It is high in vitamins. Simmer until the rice is done.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Bake at a medium low oven (300 degrees) for an hour. Makes 4 large servings. Grate cheese and add on top of the vegetable mixture. 86 . 4. 1 1 oz.ZUCCHINI & TOMATO CASSEROLE Ingredients: 2 2 1/2 3 1/2 1 tbsp. 1 oz. 2. Sauté in virgin olive oil at a low heat. Dice up the onion. Medium Zucchini squash Medium Tomatoes (diced) Purple onion Cloves garlic Bell pepper Virgin olive oil Sprig fresh basil and oregano Jack Cheese Mozzarella cheese A very easy meal to prepare and quite nutritious. and bell pepper. Add zucchini and tomatoes along with fresh basil and oregano. 3. garlic. 1. place in a casserole dish.

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

basil. 3. and tomatoes to pot and simmer gently until tomatoes are very soft. Salt Fresh ground pepper to taste 1. Saute onion in oil. Puree the soup. Oregano leaves 1 l/2 tsp. Return to pot and add the hot stock. adding celery and carrot . 4.3 c.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp.Hot vegetable stock 3/4 tsp. Cook until onion is soft. Virgin olive oil 3/4 tsp. 2. Bring to a boil and simmer on low heat for 5 minutes. Add oregano. Makes 8 cups 129 . Basil leaves 4 Cut-up tomatoes (fresh) 2.

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

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

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

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

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

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