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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

Water SNACK: Fruit 14 .TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea. Non Fat 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.

grain bread Herbal Tea. Orange. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. non-fat) Berries Juice (Apple.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. Non Fat Milk. Grapefruit) 1/2 Grapefruit Herbal Tea. Non Fat Milk. Water SNACK: Fruit 15 .

and Water SNACK: Fruit DINNER Salad Bar Carrot .THURSDAY BREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (Apple. Orange. Grapefruit) Herbal Tea. Non-Fat Milk. Water SNACK: Fruit 16 . Non-Fat milk.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.

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

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

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

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

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 .THURSDAY BREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice.

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 .

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

or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea. Non-Fat Milk. Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from week SNACK: Fruits and leftover desserts 26 .Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt 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.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. and Vegetable Casserole #39 Herbal Tea. Non-Fat Milk. Rice.

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.

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

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

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

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. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea.SATURDAY BREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7. Non Fat Milk. Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

4. 59 . celery and mushrooms in butter. 5. 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. Combine all ingredients and add to wild rice. 2. Cover and boil @ low heat until almost tender. 3. Soak overnight in stock. Sauté onions. l.

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

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

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

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

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

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

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

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

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

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

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

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

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

real butter Large fresh eggs Tablebspoon plain non-fat yogurt. 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. 73 . Green pepper (diced into medium pieces) Medium yellow onion (chopped in medium pieces Cup fresh mushrooms (sliced) Tablebspoon Virgin Olive oil Tbsp. stirring constantly until egg is barely set. 3. Sauté green peppers. Beat eggs and yogurt until eggs are fairly well beaten. Mix all ingredients and cook at medium heat. Add mushrooms and stir for 2 minutes. Serves 4-6 2. onions until onion is translucent.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

until they are smooth. sugar. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. Pour the filling into the prepared chilled crust. Place the pan in the freezer. Cool the cake in the pan on a rack. 2. 98 . Place the cake on a serving platter and garnish with lemon slices. evaporated milk. Preheat the oven to 300 degrees. or until the filling has set. whole eggs. Add the flour and process the mixture to blend thoroughly.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. lemon rind. 4. Process the ingredients. 3. use whole wheat pastry) lemon slices for garnish 1. and lemon juice. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. In a blender or food processor combine the cottage cheese. while you prepare the filling. Baked the cake for 1 approximately hour at 350 degrees. egg whites.

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

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

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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

sliced Potatoes. 121 . Cups split green peas Cups stock Large onion diced Clove garlic. chopped Stalks celery. sliced Carrots. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. Turn heat down and simmer for a half hour or so to let the flavors blend. 2. 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.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. 3.

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

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

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

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

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

Use spices of your choice. Makes 5 servings.ZUCCHINI. 4 1. TOMATO AND BARLEY SOUP Ingredients 1/2 4 1 10 oz. 1 oz. 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. 133 . 2 12 oz. 2.

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

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