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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

Water SNACK: Fruit 14 . 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. Non Fat Milk.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. or Decaffeinated Coffee SNACK: Fresh Fruit LUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea.

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

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

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

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

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

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

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 .

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

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

or 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. Non-Fat Milk.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. or Non-Fat milk SNACK: Fruit DINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93 SNACK: Fruit 24 .

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

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. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea.Week Three SUNDAY BREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea. Non-Fat Milk.

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

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

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

THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea. Water SNACK: Fruit 30 . Non-Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar 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. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea. Non-Fat Milk SNACK: Fruit 31 .FRIDAY BREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea. Non-Fat Milk. Water SNACK: Fruit DINNER Salad Bar Soup: Tofu and Snow Peas #128 Fried Rice #46 Stir Fried Vegetables with skinless Chicken Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea.

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

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

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

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

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

Check in 2 l/2 hours. 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. 2. 37 . 3.CHICKEN 1. Cook in 275o for 3 hours.

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

1 8 1 1 lb. This does not need salt. RICE AND VEGETABLE CASSEROLE Ingredients 1.CHICKEN. When done remove fat from stock and set aside. 2. 1 1 c. Organically Grown Chicken Long grain Brown Rice Large Onion Cloves of Garlic Bell Pepper(red or green) Mushrooms Bunch of Small Green Onions Fresh Peas (may use frozen peas) Bunch of Parsley or Cilantro (Coriander) Medium Tomatoes Remove skin from chicken and cut up into small pieces. You can spice for your taste with home. cover and cook at lowest heat possible until the liquid is absorbed. or any other spice of your choice except black or white pepper. bell pepper and mushrooms in a little chicken fat & stock. Sauté onions.made salsa. spring water and simmer until tender.1/2 c. Place in 2 quarts. garlic. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. 39 . 3.3/4 lb 1. 1/2 5 1.

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Bay leaf Cups water Cups cubed moose meat (or other game meat) Onions Cup diced Celery Green or red pepper Large carrot (sliced l/2" thick) Large potato (cut into l” chunks) Cups crushed tomatoes Cloves garlic Teaspoon salt Tablespoon cornstarch Saute onions. 65 . ELK. 3. 2. 4. 5. Add all other ingredients. CARIBOU. and celery Cook meat in water (covered) until almost tender. garlic. VENISON) 1 2 2 2 1 1 1 1 2 1 1/2 2 1. If stew is too thin add cornstarch to thicken.MOOSE STEW (BUFFALO. Add other herbs of your choice (I usually add l bay leaf. and a dash of chili powder). Add potatoes and carrots and simmer 15 minutes. green or red pepper.

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

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

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

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

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

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

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

73 . onions until onion is translucent.SCRAMBLED EGGS l/2 l/2 l l/2 l 8 l l. Add mushrooms and stir for 2 minutes. Beat eggs and yogurt until eggs are fairly well beaten. Sauté green peppers. 3. Mix all ingredients and cook at medium heat. stirring constantly until egg is barely set. real butter Large fresh eggs Tablebspoon plain non-fat yogurt. Serves 4-6 2. 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.

garlic. 74 . Makes 10 servings. 4.SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE Ingredients 10 oz. Drain and top with the sauce. Cook fettuccine by placing in 5 quarts of boiling water for 8 minutes. 1 lb. 2. 1/2 c. Simmer for l hour. add spices of your choice and honey. Dice or blend tomatoes and add to above mixture. Spinach fettuccine Zucchini Mushrooms Small purple onion Cloves garlic Fresh tomatoes Stalk celery Virgin olive oil Grade B honey Mozzarella cheese Sauté onions. 1. 3. 1 tbsp. 5. 1 4 10 1/2 1 tbsp. Add sliced zucchini. mushrooms and cheese and simmer just until zucchini is a dente. and celery in virgin olive oil. 1 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. 2 oz. slice mushrooms and steam together with almonds for 4 minutes. for 35-40 minutes. Bake at 375 degrees F. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. 3. 1/2 lb.STRINGBEAN AND MUSHROOM QUICHE (WITH OR WITHOUT CRUST) Ingredients Filling: 1/2 lb. Mix with vegetables and set aside. for 35-40 minutes or until set. and nutmeg. 75 . 4. or until firm. Mix custard of milk and eggs and add a pinch of light salt. 1 Crust: 1 c. cayenne. Custard: 1 c. Cut fresh String Beans into one inch pieces. Bake at 325 degrees F. 3/4 c. Roll pie crust on a 9" pie pan and add filling. 2.

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

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

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

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

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

1/2 c. This makes 8 servings. Beat eggs with the powder milk. 3. in a large bowl. 2. except cheese. 1 6 tbsp. Bake in a 350 degree F. sprinkle the cheese on top. oven for 30 minutes. 4. 81 . Mix all ingredients. Pour into a 9" x 14" casserole.TUNA & BROWN RICE CASSEROLE Ingredients 2 1/2 c. 2 6 oz. 5. 1 c. 1. This is a very high protein meal and is still low in calories. Cooked brown rice 6.25 can tune (drained) Green onions (chopped) Fresh green peas Fertile eggs (beaten) Jack Cheese Powdered non-fat milk Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed. or until done.

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

and add the wheat germ (must be fresh—good quality wheat germ is sold in dated packages and if over 10 days is removed from the stores) and milk and mix until it forms a ball. 1 oz. 2 2 tbsp. 3. 99 . Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F. 3 tbsp. 2. Pour into the cooled pie crust and refrigerate for at least four hours. Spread on a 9" pie pan. 16 oz. Crush the graham crackers. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well. 4.STRAWBERRY BANANA YOGURT PIE Ingredients 7 2 tbsp. yet has less than 1/2 the calories of the so called low calorie commercial pies and about 1/3 the calories of most pies. 1 8 oz. Whole wheat honey graham crackers Butter Fresh wheat germ Whole raw milk Plain low fat yogurt Envelope unflavored gelatin Fresh or frozen strawberries (no sugar added) Ripe bananas Grade C or D honey This pie is wonderful. cut in the butter. 1.

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

Cups split green peas Cups stock Large onion diced Clove garlic. sliced Carrots. 121 . chopped Stalks celery.GREEN PEA SOUP 2 l0 l l 2 2 2 l l/4 l/4 l l. Add seasonings and vegetables and cook about 20 minutes until vegetables are tender. 3. Turn heat down and simmer for a half hour or so to let the flavors blend. cubed Bay leaf Teaspoon thyme Teaspoon basil Teaspoon salt Cook peas in stock with bay leaf until they are tender and mushy (about 6 hours). FOR A VARIATION FOR THOSE WHO HAVE TROUBLE WITH TOO MANY COMPLEX CARBOHYDRATES YOU CAN ADD A HAM BONE OR HAM HOCKS TO THE STOCK AT THE BEGINING OF THE COOKING. 2. sliced Potatoes.

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

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

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

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

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

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

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

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

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

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

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

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