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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

Grapefruit) 1/2 Grapefruit Herbal Tea. Water SNACK: Fruit 15 .grain bread Herbal Tea.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor. non-fat) Berries Juice (Apple. 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. or Water SNACK: Fruit DINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea. Non Fat Milk.

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

FRIDAY BREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple. Orange. 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. Water SNACK: Fruit 17 . Non Fat milk.

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

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

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

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

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

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

or Decaffeinated Coffee Fruit Juices SNACK: Fruit LUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas.FRIDAY BREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas. Non-Fat Milk. 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 .

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

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

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.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 . Non-Fat Milk.

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

2.

3.

4.

Makes 6 servings.

42

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.

43

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

44

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

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

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

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

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

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

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

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

1. Add raisins and apple juice and cover. Reduce to lowest heat. 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. Cook until grains have absorbed liquid. 53 . 2.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

3.IDEAL APPLE CRISP 8 1 2 3/4 Apples (green pippin are best) Juice of 1 lemon Teaspoon cinnamon Tablespoons whole wheat flour Cup raisins Apple juice TOPPING: 1 1/3 1/2 1/2 2 1/2 1/3 Cup rolled oats Cup wheat germ Cup whole wheat flour Teaspoon salt Teaspoons cinnamon Cup brown sugar Cup canola oil 1. 5. Bake for 25 minutes. 4. or until apples are soft. flour and raisins. 2. adding enough apple juice to cover the bottom. SERVES 8 97 . Slice apples until you have enough to fill a greased 9" x 13" baking dish. cinnamon. Mix the apples in a bowl with lemon juice. Mix topping in a bowl and press on to top of apples. Return them to the baking dish. Preheat the oven to 375 degrees.

or until the filling has set. Process the ingredients. 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. whole eggs. 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. In a blender or food processor combine the cottage cheese. use whole wheat pastry) lemon slices for garnish 1. while you prepare the filling. and lemon juice. 2. 98 . egg whites. 3. Place the cake on a serving platter and garnish with lemon slices. Place the pan in the freezer. Preheat the oven to 300 degrees. lemon rind. until they are smooth. evaporated milk. Cool the cake in the pan on a rack. sugar. Pour the filling into the prepared chilled crust. 4. Add the flour and process the mixture to blend thoroughly.LEMON CHEESECAKE CRUST: 1 2 Cup graham cracker crumbs Tablespoons butter (melted) FILLING: 1 2 2 1/2 1/3 1 1/3 1/4 Pound (2 cups) low-fat creamed cottage cheese Egg whites Whole eggs Cup evaporated skim milk Cup sugar (can use 1/2 cup raw unfiltered honey) Tablespoon grated lemon rind Cup fresh lemon juice Cup pastry flour (if possible.

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

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

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 .

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

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

110 . 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. 2 hours.BEAN STOCK VEGETABLE SOUP Ingredients 1 lb. 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. 2. This makes a thick hearty soup. 1 1/2 c. 1/2 1. Add all other ingredients and simmer until just tender. 3. Return to the pot. 1 1/2 c. 1 1/2 c. 4-6 1 2 qts.

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

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

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

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

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

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

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

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

Add spices and reheat very gently. Cook potatoes and celery in water or broth until done. Makes 10 cups 4. 2. While vegetables are cooking sauté the onion and garlic in the olive oil. Add cauliflower and cook until tender. 3. 119 . Puree the vegetables and the onion and garlic until smooth.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 8 servings.* cut in 1 inch cubes Onion. Add can milk into cornstarch and stir until smooth. return pureed contents to the pot. reduce heat and simmer covered for 30 minutes. stirring constantly until thicken. 1 lg 1 cup 4 cups 1 1/4 cup Garnish: Defatted Chicken or Fish Stock Bay Leaf crushed Thyme Rosemary Fish Fillets.CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb. Add vegetables when mixture returns to boil. Place stock. Transfer 2 cups of the chowder to a blender and puree. Bring to boil. *Any white fish fillets will work. 3. Add the mixture to the simmering chowder. 2. and fish in large pot. first 3 seasonings. 120 . 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.

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

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

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

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

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

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

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

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

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