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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

MONDAY BREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee. \Herbal Teas SNACK: Fruit. Non Fat milk. Non Fat milk. Herbal Teas LUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose. other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea. 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 .

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

Orange. Grapefruit) 1/2 Grapefruit Herbal Tea. Non Fat Milk. Water SNACK: Fruit 15 . non-fat) Berries Juice (Apple. Non Fat Milk. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7. 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.WEDNESDAY BREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor.grain bread Herbal Tea.

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

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

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

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

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

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

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

Non-Fat milk. or 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.

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

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

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

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

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

Non-Fat Milk.WEDNESDAY BREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7. or Decaffeinated Coffee SNACK: Fruit. 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 29 . Non-Fat Milk.Grain Bread Herbal Tea. Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea.

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

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

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

DO NOT GIVE IT TO THEM. 33 . 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. ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOUR DISCRETION. YOU DO SUBSTITUTE. AND THE PAGE NUMBER FOLLOWS THE RECIPE. PARTICIPANTS WILL REQUEST ADDITIONAL ITEMS.RECIPES ARE INCLUDED FOR MOST DISHES. BUTTER FOR THEIR MUFFINS OR BREAD .e. IF. YOU ARE HELPING THEM BY INSURING THAT THEY STAY ON THIS SCHEDULED MEAL MENU. i. PLEASE FEEL FREE TO SUBSTITUTE WHEN EVER YOU CANNOT OBTAIN NEEDED INGREDIENTS.

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

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

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

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

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

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

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

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

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.

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

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

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

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

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

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

44

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

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

and orange peel. apple. Cook millet and water in double boiler. covered. Remove from heat and add juice concentrate vanilla.Pineapple Juice Concentrate 1 tsp Vanilla Extract 2 tsp Cinnamon 1/2 tsp Nut Meg 1. 2. Add raisins. over medium heat for about 40 minutes or until all water has been absorbed. 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 . 47 . Set over boiling water and cook. and nutmeg.

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

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

2. 50 . Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender. Serves 4-6 people.GREEN BEANS 1 1 1 3 1 1/4 1 1 1 1. Lb. 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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1 lg. reduce heat and cover. bell pepper. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock. Cook until the rice absorbs most of the liquid. slice carrots. tomato. 3. 71 .RICE AND VEGETABLES “A LA MEXICANA” Ingredients 1 c. garlic. 1. 1/4 8 2 1 c. yet rich in nutrients. bring to a boil. 2. Long grain brown rice Spanish onion Bell pepper Cloves garlic Medium carrots Fresh or frozen green peas Medium fresh tomatoes Sprigs Cilantro or parsley Green Chile Dice onion. Makes 6 servings. add spices of your choice the last 10 minutes. Simple to prepare. 3 4 1 lg. Simmer for 35 minutes.

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

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

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

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

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

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

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

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

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

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

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

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

etc. Simmer the chili covered about 20 minutes longer or until the carrots are soften. 4. jalapeno pepper.) 28 ounce can tomato in puree 1/2 cups cooked kidney beans Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced) Cups sliced carrots Cups diced celery Cups corn kernels (fresh or frozen) 1. Add the corn kernel after 10 minutes. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften 2. to break up the pieces. crumbled Teaspoon ground coriander Teaspoon ground cloves Teaspoon ground allspice Large onion finely chopped Large cloves garlic. Add the tomatoes. Caribou. SERVES 16 84 . green peppers. Moose. Add the meat browning and stirring it. Venison. and celery. minced Teaspoons olive or canola oil Pounds very lean ground beef (may use game meat. reduce the heat. Drain off any fat that accumulates in the pan. 3. Heat the mixture until it is bubbling. cover the pan and simmer for 30 minutes. carrots. and all the seasoning.VEGETABLE CHILI CON CARNE CHILI BASE: 2 8 4 2 2 2 2 2 2 2 SEASONING: 4 4 1 1 1 1/4 1/4 Tablespoons brown sugar Tablespoons mild chili powder Tablespoon ground cumin Tablespoon of oregano leaves. Buffalo. Elk. Add the kidney beans.

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

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

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

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

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

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

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

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