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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

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

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

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

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

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

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

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

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. Non-Fat milk. Herbal Tea 20 .MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non.

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

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

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

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

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

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. or Decaffeinated Coffee SNACK: Fruit LUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea. Non-Fat Milk.

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

Herbal Tea DINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100 SNACK: Fruit 28 . or Decaffeinated Coffee SNACK: Herbal Tea and a Fruit LUNCH Salad Bar Soup: Garlic Potato-Leek #117 Green and Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (Spinach) SNACK: Fruit. Non-Fat Milk.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.Grain Bread Herbal Tea. Non-Fat Milk. Water SNACK: Fruit 29 . Herbal Tea LUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea. Water SNACK: Fruit DINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea. or Decaffeinated Coffee SNACK: Fruit.

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. Non-Fat Milk.THURSDAY BREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea.

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

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

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

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

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

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

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

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

Sauté onions. This does not need salt. spring water and simmer until tender. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock. 3. Place in 2 quarts. 2.3/4 lb 1. 1 8 1 1 lb. garlic. 1 1 c.1/2 c. cover and cook at lowest heat possible until the liquid is absorbed. or any other spice of your choice except black or white pepper. When done remove fat from stock and set aside. 39 . Organically Grown Chicken Long grain Brown Rice Large Onion Cloves of Garlic Bell Pepper(red or green) Mushrooms Bunch of Small Green Onions Fresh Peas (may use frozen peas) Bunch of Parsley or Cilantro (Coriander) Medium Tomatoes Remove skin from chicken and cut up into small pieces. You can spice for your taste with home. RICE AND VEGETABLE CASSEROLE Ingredients 1.made salsa. 1/2 5 1.CHICKEN. bell pepper and mushrooms in a little chicken fat & stock.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

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

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

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

DRESSINGS (low calorie) 101 .

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

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

103

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

104

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

1.

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

105

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

SOUPS 107 .

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

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

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

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

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

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

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

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

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

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

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

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

Bring to boil. first 3 seasonings. return pureed contents to the pot. *Any white fish fillets will work. 1 lg 1 cup 4 cups 1 1/4 cup Garnish: Defatted Chicken or Fish Stock Bay Leaf crushed Thyme Rosemary Fish Fillets. Add vegetables when mixture returns to boil. Add can milk into cornstarch and stir until smooth. Transfer 2 cups of the chowder to a blender and puree. Add the mixture to the simmering chowder. stirring constantly until thicken.* cut in 1 inch cubes Onion. Makes 8 servings. Place stock. chopped Chopped Celery (include tender Leaves) Diced Potatoes with skin 13 ounce can Evaporated Skim Milk Corn Starch 1/4 cup finely chopped Green Onions 1. 2. 120 . reduce heat and simmer covered for 30 minutes. and fish in large pot. 3.CREAMY FISH CHOWDER (COD OR SALMON) 4 cups 1 1/8 tsp 1/8 tsp 1 lb.

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

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

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

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

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

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

basil. Bring to a boil and simmer on low heat for 5 minutes. Makes 8 cups 129 . Oregano leaves 1 l/2 tsp. Virgin olive oil 3/4 tsp. Cook until onion is soft. Basil leaves 4 Cut-up tomatoes (fresh) 2.Hot vegetable stock 3/4 tsp. Puree the soup. Add oregano.TOMATO SOUP Ingredients 1 Medium onion 2 Stalks celery 1 Carrot 1 tbsp. adding celery and carrot . Salt Fresh ground pepper to taste 1. 2. and tomatoes to pot and simmer gently until tomatoes are very soft. 4.3 c. Saute onion in oil. 3. Return to pot and add the hot stock.

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

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

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

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

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

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