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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Rice. Non Fat Milk. and Vegetable Casserole #39 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit and Herbal Tea LUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken. Herbal Tea.MONDAY BREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice. Non-Fat Milk. 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.Grain Bread Herbal Tea. Water SNACK: Fruit 29 . Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea. Non-Fat Milk.

Non-Fat Milk. Water SNACK: Fruit 30 . 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.

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

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

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

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

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

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

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

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

1/2 5 1.3/4 lb 1. 1 8 1 1 lb. 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.1/2 c.CHICKEN. 39 . This does not need salt. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. bell pepper and mushrooms in a little chicken fat & stock. RICE AND VEGETABLE CASSEROLE Ingredients 1. 1 1 c. 2. 3. Place in 2 quarts. garlic. cover and cook at lowest heat possible until the liquid is absorbed. Sauté onions. spring water and simmer until tender. or any other spice of your choice except black or white pepper.made salsa. You can spice for your taste with home. When done remove fat from stock and set aside.

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

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

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

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

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Makes 6 servings.

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

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

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

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

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

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

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

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

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

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

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

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

5. mushroom. and onions in the oil for 3 to 5 minutes. cumin. Stir in the tomato sauce. chili powder. Place the meatballs in a shallow baking pan (spay the pan with Pam). Pounds lean ground beef Wheat germ Minced fresh parsley (1/4 dried parsley) Minced little green onions Tablespoons grated Parmesan cheese Tablespoon of milk Eggs Teaspoon freshly ground pepper 1. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes. 51 . chopped Teaspoon cooking oil 8 oz. Meanwhile prepare the sauce in a skillet by sautéing the zucchini. 4. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl.GREEN AND GRAIN MEATBALLS MEATBALLS: 1 1/2 1 cup 2/3 cups 2/3 cups 6 4 2 1/2 SAUCE: 2 1 2 4 2 2 2 Cup chopped zucchini squash Cup chopped mushrooms Medium onions. and heat the sauce thoroughly. 3. 2. pour the sauce over the meatballs and combine the two well. hot sauce. cans tomato sauce Teaspoons chili powder Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce. To serve. shape into 48 balls.

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

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

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

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

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

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

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

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

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. You can use potato flour to thicken. 6-10 2-3 1 1 Vine-ripened tomatoes (5 lbs) Cloves garlic Yellow onion Virgin Olive oil Vegetable broth Leaves fresh basil Sprigs fresh oregano Bell Pepper Spring fresh thyme Mix all ingredients in a large bowl. garlic. Do not peel! Add to sautéed onions and continue sautéing with added spices of your choice. Cut tomatoes finely. and bell pepper in virgin olive oil. 4 2 5 Cracker crumbs (A-K-Man sesame crackers) Walnuts (finely chopped. Simmer 10 minutes.15 minutes and add to your cooked sauce. Bake in 400 degree oven for 10 . Make meatball your favorite size. 2 c. 60 . 1 c. 1 tbsp. Simmer in an uncovered pot until it thickens to your liking. SAUCE: Sauté onions.MEATLESS MEATBALLS Ingredients 2 c. Makes 10 servings. 1 c.

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

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

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

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

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

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

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

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

69 . drain well and save liquid. 1/2 lb. Tastes almost sinful. of white wine until onion starts to wilt. Beat eggs well and mix with milk liquid. 3. without the crust it is relatively low in calories. 4. 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. Pour liquid on top and layer with any remaining cheese. 1. alternating with cheese. Slice mushrooms and onions. Mix spinach.QUICHE . onions. 1 c. and mushrooms. Layer in a deep 9" pie pan. This makes 8 servings. Cooked spinach (drained) Mushrooms Quart envelope non-fat powdered milk Whole onion Fertile eggs Grated low-fat Jack cheese Liquid from spinach/mushrooms Cook spinach for 4 minutes. sauté with 2 tablespoons. It will become solid as it cools. 2. 3 3/4 c. 1/2 1 Lg.CRUSTLESS: MUSHROOM / SPINACH Ingredients 2 c. Mix 1 cup of cooled liquid with powdered milk. however.

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

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

72 . I add 1/4 teaspoon of ascorbic acid (vitamin C) powder.SALSA (Mexican Kitchen Sauce) Ingredients 4 4 lg. 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. 1. 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. It gives it a nice taste and helps preserve it. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. In Mexico it is accustomed to add some flat beer. What makes this so wonderful is that it is much higher in vitamin C than most foods and also high in vitamin A. It keeps nicely for about 10 days.

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

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

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

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

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

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

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

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

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

3. If stuffing is made it must be limited in fat (butter. etc.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. GAME HENS 1. oil. 2.TURKEY. 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.e.) with no bread. brown rice. wild rice. May used grains i. CHICKEN. 82 .

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2. 1. 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. 3. 123 . Simmer all ingredients in a covered pot until beans are tender. Makes 10 servings.PINTO BEAN SOUP 2 qts. 1 lb. Smash or blend about 1/2 the beans to thicken. 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

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

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

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

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

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

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

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

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