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.

1

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

2

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

3

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

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

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

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

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

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

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

A THREE WEEK TREATMENT CENTER HEALTH MENU 11 .

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

Non Fat milk. Non Fat milk. \Herbal Teas SNACK: Fruit. other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea. Herbal Teas LUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose. or Water 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 .

non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea. 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. Water SNACK: Fruit 14 . Non Fat Milk.TUESDAY BREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla. Non-Fat milk or Water SNACK: Fruit DINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea.

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

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

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

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

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

Water SNACK: Fruit DINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal Teas SNACK: Fresh fruit.MONDAY BREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non. Herbal Tea 20 . Non-Fat milk.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.

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 . 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.

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

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. 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.

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.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2.

3.

4.

Makes 6 servings.

42

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

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

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

43

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

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

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

44

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

2. Bake in a 400 degree oven for 30 minutes. Combine oats and buttermilk. 3. Shape into a round shape (1 inch thick) and place in a 9-inch round pan. and baking soda.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 . then reduce heat to 350 degree and continue to bake for 10 minutes. knead to a smooth. Combine flour. soft dough. cover and soak for 1-2 hours. add to oat mixture.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1 tsp. 5 1/2 c. Make into patties and pan fry. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown. As good tasting as any greasy hamburger. 1 1 oz. Dice up sprouts and mix with all the ingredients. 83 . 1/4 tsp. Refrigerate for 4-6 hours so that the flavors will blend. without any oil. Makes 5 vegetable burger patties. 2. 1/2 1/4 c. 3/4 c. 3. in a Teflon or seasoned non-stick pan.VEGIE BURGERS Ingredients 1 c. Use one tablespoon for each bun. 1 oz. and so much better for and to your body. 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. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions.

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

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

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

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

DESSERTS 88 .

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

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

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

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

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

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

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

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

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

and lemon juice. evaporated milk. lemon rind. until they are smooth. 4. use whole wheat pastry) lemon slices for garnish 1. Cool the cake in the pan on a rack. while you prepare the filling. In a small bowl combine the crumbs and butter and press the mixture into the bottom of a greased 9" lose bottom or spring formed pan. or until the filling has set. Baked the cake for 1 approximately hour at 350 degrees. Place the cake on a serving platter and garnish with lemon slices.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. 98 . whole eggs. Pour the filling into the prepared chilled crust. 3. 2. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. Process the ingredients. Add the flour and process the mixture to blend thoroughly. egg whites. In a blender or food processor combine the cottage cheese. Preheat the oven to 300 degrees. sugar. Place the pan in the freezer.

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

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

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 .

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

1.

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

2. 3.

Serves 6-10

124

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

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

2.

Makes 15 servings.

125

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

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

Makes 20 large servings.

126

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

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

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

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

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

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

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

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