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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

Grapefruit) 1/2 Grapefruit Herbal Tea.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. Water SNACK: Fruit 15 .grain bread 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. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. non-fat) Berries Juice (Apple. Orange. Non Fat Milk. 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. Non-Fat Milk.THURSDAY BREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (Apple. Grapefruit) Herbal Tea. Water SNACK: Fruit 16 . and Water SNACK: Fruit DINNER Salad Bar Carrot . Orange.

Water SNACK: Fruit 17 . Water SNACK: Fruit DINNER Salad Bar Soup: Cosido (A Mexican Peasant Soup) #116 Apple Bran Muffins #89 Herbal Teas. Non Fat milk. Orange. 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.FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple.

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

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

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. Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.

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

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

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

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

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

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

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

WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. Water SNACK: Fruit 29 .Grain Bread Herbal Tea. 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.

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

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

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

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

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

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

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

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

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

1/2 5 1. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. cover and cook at lowest heat possible until the liquid is absorbed. Place in 2 quarts. bell pepper and mushrooms in a little chicken fat & stock.made salsa. spring water and simmer until tender.3/4 lb 1. 1 1 c.1/2 c. 39 . Sauté onions. When done remove fat from stock and set aside. garlic.CHICKEN. 3. You can spice for your taste with home. 2. RICE AND VEGETABLE CASSEROLE Ingredients 1. 1 8 1 1 lb. This does not need salt. Organically Grown Chicken Long grain Brown Rice Large Onion Cloves of Garlic Bell Pepper(red or green) Mushrooms Bunch of Small Green Onions Fresh Peas (may use frozen peas) Bunch of Parsley or Cilantro (Coriander) Medium Tomatoes Remove skin from chicken and cut up into small pieces. or any other spice of your choice except black or white pepper.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Simmer 10 minutes. 1 c. Simmer in an uncovered pot until it thickens to your liking. 1 tbsp. Makes 10 servings. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. may use 1/2 walnut and almonds) Grated low-fat Jack cheese Cloves garlic Green onions Fertile eggs Spices as you like Sauce: 16 6 1 Lg. 1 c. garlic.MEATLESS MEATBALLS Ingredients 2 c. SAUCE: Sauté onions. Cut tomatoes finely. 60 . 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped.15 minutes and add to your cooked sauce. 2 c. 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. Make meatball your favorite size. Bake in 400 degree oven for 10 . and bell pepper in virgin olive oil. You can use potato flour to thicken.

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

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

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

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

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

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

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

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

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

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

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

It gives it a nice taste and helps preserve it. 72 . If you are going to keep it around longer add 1 tablespoon of virgin olive oil. It keeps nicely for about 10 days. 1/2 4 4 1/2 4 Tomatoes Green chilies Small Bell Pepper Small green/yellow chilies Cloves garlic (minced) Bunch green onions Sprigs cilantro This very basic salsa is made throughout Mexico as standard fare for all preparation of food. I add 1/4 teaspoon of ascorbic acid (vitamin C) powder.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. In Mexico it is accustomed to add some flat beer. The common name is “salsa de la cocina” (kitchen sauce). What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. Simply dice all ingredients and place in a bowl and allow to age for several hours. 1.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

combine the other ingredients and bring to a boil. 3. 4. 93 . Pour the sauce over the apples. Serve hot or cold. Arrange the apples in a baking dish just large enough to hold them snugly. cored Cups Water Frozen Apple-Juice Concentrate Vanilla Extract Cinnamon Arrowroot 1. In a saucepan. Remove the peel from the top third of each apple. stirring frequently. basting occasionally. 2. Remove dish from oven and let apples cool in the sauce. Bake uncovered in a 350 degree oven. reduce heat and simmer for 2-3 minutes until slightly thickened. 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.

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

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

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

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

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

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

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

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 .

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

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

Pinto beans Cloves garlic Yellow onion Spring water Red or green bell pepper Fresh string beans Fresh corn kernels Fresh peas Zucchini squash Bunch Cilantro Bring the first 4 ingredients to a boil. 1 1 lb. 1/2 1. lower heat and simmer in a covered pot until beans are tender (approx. 110 .) Take 1/2 of the beans and blend or mash until they become a smooth paste. Add all other ingredients and simmer until just tender.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. 3. 2. 1 1/2 c. 1 1/2 c. This makes a thick hearty soup. Return to the pot. 2 hours. 4-6 1 2 qts. 1 1/2 c.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Cook until onion is soft. Puree the soup. 3. Makes 8 cups 129 . 2. and tomatoes to pot and simmer gently until tomatoes are very soft. Saute onion in oil. basil. adding celery and carrot . Basil leaves 4 Cut-up tomatoes (fresh) 2.3 c.Hot vegetable stock 3/4 tsp. Return to pot and add the hot stock. Salt Fresh ground pepper to taste 1. Oregano leaves 1 l/2 tsp. Virgin olive oil 3/4 tsp.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp. 4. Bring to a boil and simmer on low heat for 5 minutes. Add oregano.

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

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

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

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

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

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