NATIVE AMERICAN HEALTH RECIPES * BY ...
TABLE OF CONTENTSTO TREATMENT DIRECTORS, ELDERHEALTH COORDINATORSSUMMER CAMP SPORTS TRAINING PROGRAM COORDINATORS ...........
GREEN BEANS AND MUSHROOMS ...................................................................................................
TUNA AND BROWN RICE CASSEROLE ...............................................................................................
BEAN STOCK, VEGETABLE SOUP ..................................................................................................
To: Treatment Directors; Elderhealth Program Directors; Youth Summer Camp Sports Program Coordinators & Chief Cook...
THE FOLLOWING FOOD SUPPLIES ARE RECOMMENDED:MEATS:Moose meat /Caribou / Elk / Venison / Buffalo /or lean Beef roastChicken...
CANNED PRODUCTS:Stewed Tomatoes, Tomato Sauce, Crushed Tomatoes, UnsweetenedCrushed Pineapple, Whole Canned Green Chiles (...
TO THE PERSONS PREPARING THE FOOD AND MENUS:It is important that the following chemicals be avoided. 1. Monosod...
TO THE CHIEF COOK, for a completely balance and highly nutritious salad,please use these ingredients for the Salad Bar. ...
A THREE WEEK TREATMENT CENTER HEALTH MENU 11
Week One SUNDAYBREAKFAST Oatmeal with raisins 1 Slice of 7 grain bread (no butter...
MONDAYBREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee, Non Fat milk, Herbal ...
TUESDAYBREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla, non-fat) Juice (Apple/Orange/G...
WEDNESDAYBREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor, non-fat) Berries Juice (Apple...
THURSDAYBREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (...
FRIDAYBREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple, Orange, Grapefrui...
SATURDAYBREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea, Non-fat milk...
Week Two SUNDAYBREAKFAST Cold Cereals: Corn Flakes, Special K, Grapenuts (no cereals w...
MONDAYBREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non- Fat milk or decaffeinated coffe...
TUESDAYBREAKFAST Healthiest Breakfast Cereal #53 Berries/Yogurt Fruit Juices Herbal TeaSNACK: FruitLUNCH Sa...
WEDNESDAYBREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas, Non-Fat milk, or Dec...
THURSDAYBREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit ju...
FRIDAYBREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas, Non-...
SATURDAYBREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) He...
Week Three SUNDAYBREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogur...
MONDAYBREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice, Herbal Tea, No...
TUESDAYBREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea, Non-F...
WEDNESDAYBREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7- Grain Bread Herbal Tea, Non-F...
THURSDAYBREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea, Non-Fat Milk, o...
FRIDAYBREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea, Non-Fat Milk, or Decaffeinated Co...
SATURDAYBREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7- Grain Bread Herbal Tea...
RECIPES ARE INCLUDED FOR MOST DISHES, AND THEPAGE NUMBER FOLLOWS THE RECIPE.ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOURD...
CARROT-FRUIT SALADIngredients1 8 oz. can unsweetened crushed pineapple, juice-packed4 c. grated carrots2 small ora...
CARROT RICE CASSEROLEIngredients1 c. Cooked Brown Rice2 c. Grated Carrot6 tbsp Minced Green...
CEREAL MEALSIngredients1/3 c. Buckwheat1/2 c. Non-Fat Powder Milk1-1/2 tbsp Raisins1 c. ...
CHICKEN1. Roast (whole) in roaster-cover with foil.2. Cook in 275o for 3 hours. Check in 2 l/2 hours. If legs move eas...
CHICKEN SALAD STUFFED TOMATOESIngredientsDressing:1 c. Non-fat yogurt2 Hard-boiled eggs (discard yolks)1 1/...
CHICKEN, RICE AND VEGETABLE CASSEROLEIngredients1- 3/4 lb Organically Grown Chicken1- 1/2 c. Long grain Brown Ri...
CHILE RELLENOSIngredients7 Fresh Green Chilies or (1 can whole green chilies, Ortega)7 oz. H...
CHINESE STYLE BROCCOLI & MUSHROOMSIngredients2-3 tbsp Defatted Stock or White Wine1 tbsp Tamari (low sodiu...
EGGPLANT TOMATO CASSEROLEIngredients2 c. Diced Eggplant2 Eggs1 tbsp. Butter3 tbsp. Ch...
EGG SALAD SANDWICHIngredients2 Eggs (hard boiled, mashed)2 oz. Yogurt (skimmed milk)1/2 tsp. ...
ENCHILADAS DE POLLO (chicken)SAUCE:2 Medium onions3 Cloves of garlic, minced2 Tablespoons virgin-olive oil3 ...
CHICKEN ENCHILADAS CONTINUEDOTHER NEEDED INGREDIENTS:2 Dozen fresh corn tortillas (may use frozen if you allow them...
FRIED RICEIngredients1 tsp. Grated fresh ginger or1/2 tsp. Ground ginger1/2 tsp. Dry mustard1 c. Carrots, ch...
FRUITED MILLET CEREAL1 cup Millet3 cups Water1/2 cup Raisins1 Apple diced2 tbsp Grated Orang...
GARDEN VEGETABLES WITH BROWN RICEIngredients2 Medium potatoes (sliced)1 Medium carrot (slice...
GLAZED CARROTS5 Cups (8 medium) carrots (sliced thin)1/4 Cup frozen apple juice concentrate1 Tabl...
GREEN BEANS1 Lb. green beans (cut bit size)1 Cup spring water1 Small onion (chopped)3 ...
GREEN AND GRAIN MEATBALLSMEATBALLS:1 1/2 Pounds lean ground beef1 cup Wheat germ2/3 cups Minced fresh parsley ...
GREEN BEANS & MUSHROOMS1 Lb. cut green beans (can be frozen)1 Yellow onion (diced)1 Lb. fresh mushrooms (sliced)1...
HEALTHIEST BREAKFAST CEREAL1 Cup millet1 Cup oat groats1 Cup barley5 Cups cinnamon tea5 ...
HERBED WILD RICE WITH BROWN RICE3 cups Defatted Chicken Stock1/2 cup Wild Rice1/2 cup Long-Grain Brown Rice2 tbs...
ITALIAN TOMATO SAUCE FOR PASTAS1 Onion, chopped4 Cloves of garlic4 Tablespoons of Virgin Olive oil.2 Small...
LASAGNA3/4 Cup spinach or whole wheat or soy lasagna noodles6 Cups Italian Tomato Sauce (recipe in index)2 Cups ...
LENTIL LOAF4 Cups waterl Cup dry split lentils2 Tablespoons Virgin Olive oill Sliced onionl ...
LIGHT CHEESE SAUCE6 Tablespoons whole wheat pastry flour (browned in skillet).3 Cups spring water *3 Cups non-fat...
MANITOBA WILD RICE8 Ounces Wild Rice3 Cups water (3+stock) (can use chicken or vegetable stock)l Medium onion ...
MEATLESS MEATBALLSIngredients2 c. Cracker crumbs (A-K-Man sesame crackers)1 c. Walnuts (finely chopp...
MEATLOAF WITH SHREDDED VEGETABLES2 Cups packed finely shredded cabbage1 Medium onion, finely chopped1 1/...
MEXICAN SAUCE FOR RELLENOS, HUEVOS RANCHE- ROS, OR OMELETTEIngredients1 Bell Pepper1 Lg. ...
MIXED VEGETABLES & MUSHROOMS1 Lb. mixed vegetables (corn, peas, carrots, and green beans).1 Yellow onion (diced)1 ...
MOCK REFRIED BEANSIngredients1 lb. Pinto Beans1/2 Onion4 Cloves Garlic4 ...
MOOSE STEW (BUFFALO, CARIBOU, ELK, VENISON)1 Bay leaf2 Cups water2 Cups cubed moose meat (or other ga...
OATMEAL BREAD2 Cups Regular Rolled Oats11/2 Cups Skinned Buttermilk11/2 Cups Whole-Wheat Pastry Flour1 tsp Baking...
POTATO, MUSHROOM, AND SPINACH CASSEROLEIngredients:5 Red potatoes1 lb. Mushrooms2 Bu...
QUESADILLASIngredients1 Corn tortilla1 oz. Jack cheese1/2 oz. Alpha sprouts1 tbsp. ...
QUICHE - CRUSTLESS: MUSHROOM / SPINACHIngredients2 c. Cooked spinach (drained)1/2 lb. Mushrooms1/2 ...
RABBITS1. Roast (whole) in roaster with cover.2. Cook in 300 degrees for 2 hours. Check in 2 hours. If legs move e...
RICE AND VEGETABLES “A LA MEXICANA”Ingredients1 c. Long grain brown rice1 lg. Spanish onion1/4 ...
SALSA (Mexican Kitchen Sauce)Ingredients4 Tomatoes4 lg. Green chilie...
SCRAMBLED EGGSl/2 Green pepper (diced into medium pieces)l/2 Medium yellow onion (chopped in medium piecesl ...
SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCEIngredients10 oz. Spinach fettuccine1 lb. Zucchini1 lb. ...
STRINGBEAN AND MUSHROOM QUICHE (WITH OR WITHOUT CRUST)IngredientsFilling:1/2 lb. Mushrooms1/2 lb...
STUFFED BAKED POTATOES WITH BROCCOLI AND CHEESEIngredients2 Medium russet baking pota...
STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESEIngredients2 Medium Russet baking ...
TANGY CHEESE SAUCE2 Cups low-fat buttermilk3 Tablespoons cornstarch1 Cup low-fat cottage cheese1/2 Cup g...
TAMALE PIE (TAKEN FROM p. 270, “LAUREL’S KITCHEN”- MODIFIED)IngredientsI.2 c. Cooked pinto b...
TORTILLA AND SQUASH CASSEROLEIngredients1 doz. Corn tortillas2 Yellow onions4 Cloves ...
TUNA & BROWN RICE CASSEROLEIngredients2 1/2 c. Cooked brown rice1 6.25 can tune (drained)6 tbsp. ...
TURKEY, CHICKEN, GAME HENS1. Roasted in low heat until tender.2. Gravy may only be made with defatted drippings (remov...
VEGIE BURGERSIngredients1 c. Mung bean sprouts (finely cut)3/4 c. Wheat germ1/2 Grated ...
VEGETABLE CHILI CON CARNECHILI BASE:2 Large onion finely chopped8 Large cloves garlic, minced4...
VEGETABLE QUICHE—”CRUSTLESS”Ingredients:1 Yellow onion2 cloves garlic1/2 lb. Mushro...
ZUCCHINI & TOMATO CASSEROLEIngredients:2 Medium Zucchini squash2 Medium Tomatoes (diced)1/2 ...
ZUCCHINI1/4 Green pepper1 Bunch green onions2 Whole garlic cloves1/2 Tablespoon virgin olive oil4 Smallish...
DESSERTS 88
APPLE BRAN MUFFINS4 Eggs, slightly beaten3/4 Cup non fat milkl/2 Cup non fat yogurtl/4 Cup frozen apple-...
APPLE CAKEIngredients1 20 oz. can unsweetened peeled, sliced apples1/2 c.Raisins1/2 c.Frozen apple-juice concentr...
APPLESAUCE-CARROT CAKE1 Cup white flour1 Cup whole-wheat pastry flour2/3 Cup sugar (can use 1/2 cup raw unfilter...
BANANA BREAD6 Very ripe bananas Juice of 2 lemons1/2 Cup Virgin Olive oil3/4 Cup brown sugar (or 1/2 raw unfi...
BAKED APPLES6 Small Green Cooking Apples, cored11/2 Cups Water1/4 cup Frozen Apple-Juice Concentrate2 tsps ...
BERRY TOPPING1 Lb. fresh or frozen berries1/2 Can frozen unsweetened apple juice concentrate2 Tablespoons corn s...
CREPES1 l/4 Cups non-fat milk1 Cup whole wheat flour4 Egg whites beaten stiff1. Blend milk and flour un...
CREPE FILLING4 Apples (cut up)1/4 Can frozen unsweetened apple juice concentrate2 Bananas1/2 Teaspoon cinnamon...
IDEAL APPLE CRISP8 Apples (green pippin are best) Juice of 1 lemon1 Teaspoon cinnamon2 Tablespoons whole ...
LEMON CHEESECAKECRUST:1 Cup graham cracker crumbs2 Tablespoons butter (melted)FILLING:1 Pound (2 cups) low-fat...
STRAWBERRY BANANA YOGURT PIEIngredients7 Whole wheat honey graham crackers2 tbsp. Butter3 tbsp. ...
Native american health recipes
Native american health recipes
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Native american health recipes
Native american health recipes
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Native american health recipes
Native american health recipes
Native american health recipes
Native american health recipes
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Native american health recipes
Native american health recipes
Native american health recipes
Native american health recipes
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Native american health recipes

Published on: Mar 3, 2016
Published in: Self Improvement      
Source: www.slideshare.net


Transcripts - Native american health recipes

  • 1. 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 March2000 to new findings and research that is better suited to Native populations using theserecipes.©Copyright by Cruz H. Acevedo Jr., Ph.D. 1
  • 2. TABLE OF CONTENTSTO TREATMENT DIRECTORS, ELDERHEALTH COORDINATORSSUMMER CAMP SPORTS TRAINING PROGRAM COORDINATORS ............................................................ 6RECOMENDED FOOD SUPPLIES .................................................................................................................... 7CANNED PRODUCTS ........................................................................................................................................ 8TO PERSONS PREPARING THE FOOD AND MENUS .................................................................................... 9TO THE CHIEF COOK ....................................................................................................................................... 10A THREE WEEK RECOMMENDED NATIVE AMERICAN HEALTH MENU ...................................................... 11 WEEK ONE ............................................................................................................................................ 12 WEEK TWO ........................................................................................................................................... 19 WEEK THREE ....................................................................................................................................... 26FOOD 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
  • 3. GREEN BEANS AND MUSHROOMS ................................................................................................... 52HEALTHIEST BREAKFAST CEREAL .................................................................................................. 53HERBED WILD RICE AND BROWN RICE ........................................................................................... 54ITALIAN TOMATO SAUCE FOR PASTAS ............................................................................................ 55LASAGNA AL FORNO .......................................................................................................................... 56LENTIL LOAF ........................................................................................................................................ 57LIGHT CHEESE SAUCE ....................................................................................................................... 58MANITOBA WILD RICE ........................................................................................................................ 59MEATLESS MEATBALLS ..................................................................................................................... 60MEATLOAF WITH SHREDDED VEGETABLES ................................................................................... 61MEXICAN SAUCE FOR RELLANOS, HUEVOS RANCHEROS, & OMELETTE ................................. 62MIXED VEGETABLES AND MUSHROOMS ......................................................................................... 63MOCK REFRIED BEANS ...................................................................................................................... 64MOOSE STEW (BUFFALO, ELK, VENISON, CARIBOO, ETC ........................................................... 65OATMEAL BREAD ................................................................................................................................ 66POTATO, MUSHROOM, AND SPINACH CASSEROLE ....................................................................... 67QUESADILLAS ..................................................................................................................................... 68QUICHE- CRUSTLESS: MUSHROOM AND SPINACH ....................................................................... 69RABBIT (ROASTING INSTRUCTIONS ................................................................................................ 70RICE AND VEGETABLES “A LA MEXICANA ...................................................................................... 71SALSA ................................................................................................................................................... 72SCRAMBLED EGGS ............................................................................................................................. 73SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCE ............................................................... 74STRINGBEAN AND MUSHROOM QUICHE ......................................................................................... 75STUFFED BAKED POTATOES BROCCOLI AND CHEESE ................................................................ 76STUFFED BAKED POTATOES WITH VEGETABLES ......................................................................... 77TANGY CHEESE SAUCE ...................................................................................................................... 78TAMALE PIE .......................................................................................................................................... 79TORTILLA AND SQUASH CASSEROLE ............................................................................................. 80 3
  • 4. TUNA AND BROWN RICE CASSEROLE ............................................................................................. 81 TURKEY, CHICKEN, AND GAME HENS - ROASTING INSTRUCTIONS ............................................ 82 VEGIE BURGERS ................................................................................................................................. 83 VEGETABLE “CHILI” CON CARNE ..................................................................................................... 84 VEGETABLE CRUSTLESS QUICHE .................................................................................................... 85 ZUCCHINI AND TOMATO CASSEROLE .............................................................................................. 86 ZUCCHINI .............................................................................................................................................. 87DESSERTS APPLE BRAN MUFFINS ....................................................................................................................... 89 APPLE CAKE ........................................................................................................................................ 90 APPLESAUCE AND CARROT CAKE .................................................................................................. 91 BANANA BREAD .................................................................................................................................. 92 BAKED APPLES ................................................................................................................................... 93 BERRY TOPPING .................................................................................................................................. 94 CREPES ................................................................................................................................................ 95 CREPE FILLING .................................................................................................................................... 96 IDEAL APPLE CRISP ............................................................................................................................ 97 LEMON CHEESE CAKE ....................................................................................................................... 98 STAWBERRY, BANANA YOGURT CHEESE PIE ................................................................................. 99 THREE GRAIN PUDDING ..................................................................................................................... 100DRESSING: AVOCADO ............................................................................................................................................. 102 FRENCH ................................................................................................................................................ 103 SESAME ................................................................................................................................................ 104 RANCH STYLE ...................................................................................................................................... 105 VINAIGRETTE ....................................................................................................................................... 106SOUPS: AMERICA’S ABORIGINAL SOUP ........................................................................................................ 108 ASPARAGUS SOUP ............................................................................................................................. 109 4
  • 5. BEAN STOCK, VEGETABLE SOUP ..................................................................................................... 110 BLACK BEAN SOUP ............................................................................................................................ 111 BLACK BEAN AND RICE SOUP .......................................................................................................... 112 CARROT-LEEK SOUP .......................................................................................................................... 113 CHICKEN VEGETABLE SOUP ............................................................................................................. 114 CORN CHOWDER ................................................................................................................................. 115 COSIDO (A MEXICAN PEASANT SOUP ............................................................................................. 116 GARLIC POTATO LEEK SOUP ............................................................................................................ 117 CREAMED BROCCOLI SOUP .............................................................................................................. 118 CREAMY CAULIFLOWER SOUP ......................................................................................................... 119 CREAMY FISH CHOWDER .................................................................................................................. 120 GREEN PEA SOUP ............................................................................................................................... 121 LENTIL AND SPIT PEA SOUP .............................................................................................................. 122 PINTO BEAN SOUP .............................................................................................................................. 123 POTATO, MUSHROOM SOUP .............................................................................................................. 124 POTATO, MUSHROOM, AND ZUCCHINI SOUP .................................................................................. 125 POTATO, VEGETABLE, AND BEAN SOUP ......................................................................................... 126 SWEET POTATO AND VEGETABLE SOUP ........................................................................................ 127 TOFU AND SNOW PEA SOUP ............................................................................................................. 128 TOMATO SOUP ..................................................................................................................................... 129 TRINITY SOUP ...................................................................................................................................... 130 TURKEY VEGETABLE SOUP ............................................................................................................... 131 VEGETABLE BARLEY SOUP............................................................................................................... 132 ZUCCHINI, TOMATO, AND BARLEY SOUP ........................................................................................ 133WEIGHT LOSS INSTRUCTIONS ....................................................................................................................... 134THREE-WEEK MENU WORKSHEETS MAY BE DOWNLOADED FROM THE FOLLOWING WEB SITE:http://www.ncidc.org/foodnut.htm 5
  • 6. To: Treatment Directors; Elderhealth Program Directors; Youth Summer Camp Sports Program Coordinators & Chief Cooks.From: Cruz H. Acevedo Jr., Ph.D. Four Worlds Development Project University of LethbridgeIn the modernization of food processing, today we are indeed consumingupwards of several thousand chemicals. These are designed to make foodlook good; be preserved for long periods of time (indefinitely in somecases); to retard oxidation and spoilage, and mostly to enhance the tasteneeds of modern people. Sadly as our tastes change (higher salt andsugar intakes), the food industry adjusts their food processing. Todaycatsup contains approximately 28 percent sugar; cherry jell contains up to82 percent sugar, ETC.Additionally many of the chemicals used are questionable for human con-sumption. The truth is that we should eat our aboriginal foods when everpossible. As an example Native Americans have a high rate of allergies andmedical problems cause by Milk and Wheat (lactose & gluten). Yet, thesefood are wonderful for some people.Finally a simple good rule: is “IF YOU CAN’T PRONOUNCE IT, DON’T EATIT”. 6
  • 7. THE FOLLOWING FOOD SUPPLIES ARE RECOMMENDED:MEATS:Moose meat /Caribou / Elk / Venison / Buffalo /or lean Beef roastChicken (fresh)Turkey (fresh)Fish (salmon or white fish-fresh if possible)VEGETABLES:Broccoli, Carrots, Cabbage, Zucchini, Potatoes, Green Peppers, small freshGreen Onions, Yellow Onions, fresh Garlic, fresh Parsley, Leeks, freshMushrooms, fresh Tomatoes, Leafy Lettuce, a few head Lettuce, Yams orSweet Potatoes, Winter Squash, Celery; the following can be frozen : GreenBeans, mixed Vegetables, Peas, & Corn.GRAINS:Pinto Beans or Red Beans, Kidney Beans, Black beans, Pot Barley, OatGrouts (whole Oat grain), whole Brown Rice, Millet (buy at health foodstores), Wild Rice, Sunny Boy Cereal, Red River Cereal.DAIRY PRODUCTS:Whole Non-Fat (skinned Milk) Milk- not low fat or 2%.Low fat cheese such as mozzarella or farmer cheese.low Fat or Non-Fat Yogurt (may be flavored with Vanilla extract and a littleRaw Honey). *Instant non-fat milk powder.MISCELLANEOUS:Whole Wheat Pastry flourCornstarch (commercial pre-cooked powder)Canola OilVirgin Olive Oil (can use Pure Olive Oil if Virgin is not found)Pure Butter, Canola Oil MargarineHoney (raw unpasteurized, unfiltered Honey)Ranch Style Dressing Powder. 7
  • 8. CANNED PRODUCTS:Stewed Tomatoes, Tomato Sauce, Crushed Tomatoes, UnsweetenedCrushed Pineapple, Whole Canned Green Chiles ( “Ortega” or “LosPaseos” brand are most easily available).DRINKS:The best drink is spring water, it is the healing fluid of the body. If you aregoing to serve Coffee than serve only Decaffeinated Coffee (served atBreakfast only). Fruit Juices are okay in limited amounts like Pure Un-sweetened Apple Juice, Pure Grapefruit Juice, Pure Orange Juice, and avariety of Herbal teas (no regular tea).Do not serve Tang, or other pre-mixedjuice powders.SPICES NEEDED:Salt, Salt Substitute, Whole Black Peppercorns for graining in hand grinder,Oregano, Cummins, Bay Leafs, Chili Powder, Pure Garlic Powder (FRESHGARLIC IS PREFERABLE).Strongly recommend that a salt substitute such as INDO ( a natural meattenderizer) be used, it contains no chemical additives. Also, Vegit & Veg-Sal, they are a natural herbal mixture with very little salt. Gayelor-Hausermodern food products, Milwaukee, WI, produce them. and can be orderedthrough your food wholesale 8
  • 9. TO THE PERSONS PREPARING THE FOOD AND MENUS:It is important that the following chemicals be avoided. 1. Monosodium Glutamate (MSG) 2. BHA/BHT 3. Propyl Gallate 4. Sodium Nitrite 5. Sulfiting Agents 6. Artificial colorings Since many food bases i.e. soup, gravies, etc. contain these chemicalwe need to make our own bases. There are some commercial food basesthat do not contain the above chemicals, these are fine for using. Finally, I am sure that we can learn from each other, and I hope you’llfeel comfortable in making suggestions and recommendations on how wecan improve the menus. Cruz H. Acevedo Jr., Ph.D. Prevention coordinator Four World Development Project The University of Lethbridge Now Director: Healing Body, Mind & Spirit Institute 9529 Alta Mesa Rd. Wilton, Ca. 95693 (916) 687 6785 9
  • 10. TO THE CHIEF COOK, for a completely balance and highly nutritious salad,please use these ingredients for the Salad Bar. SALAD BAR INGREDIENTS1. Leafy green lettuce (may be varied)2. Fresh diced/sliced tomatoes3. Diced green peppers4. Sliced red onions5. Fresh sliced mushrooms6. Alfalfa sprouts (can be rotated)7. Bean sprouts8. Grated fresh raw carrots9. Grated fresh raw beets10. Thin slice CeleryDressing:All low fat dressings. See recipes in “Elderhealth Menus”.There are some commercial NON FAT dressings that arefairly good. Check the contents, if oil or sugar are within thefirst 3 ingredients, it is too high in calories. Be sure that there is no MSG,BHA, and BHT. 10
  • 11. A THREE WEEK TREATMENT CENTER HEALTH MENU 11
  • 12. Week One SUNDAYBREAKFAST Oatmeal with raisins 1 Slice of 7 grain bread (no butter, jam, etc) May use “I can’t believe it’s not butter” spray Fresh Fruit (Banana) Fruit Juice (Pure - Apple, Orange, Grapefruit) Vanilla Yogurt (low-fat, plain without fruit) Herbal Tea, Non-Fat milk or Decade CoffeeMID MORNING SNACK: Fruit, Herbal TeasLUNCH Salad Bar with low fat Dressings Meatloaf #61 Mashed potatoes (do not peel, use Red Potatoes) Non- fat gravy Green beans #50 1 Slice Rye Bread Herbal Teas, Non-Fat milk, WaterSNACK: Fruit - Banana/Apple/OrangeDINNER Salad Bar Soup: Black Bean Soup #111 Stuffed Baked Potato with Veggies #77 Light Cheese Sauce #58 Herbal Teas, waterEVENING: Fruit, No coffee at night 12
  • 13. MONDAYBREAKFAST Scrambled eggs #73 Apple bran muffins #89 Prune Juice Decafe coffee, Non Fat milk, Herbal TeasSNACK: Fruit, Herbal TeasLUNCH Salad Bar and low calorie dressings Lentil and Split Pea Soup #122 Moose, other Game Meat or lean Beef Roast Stew #65 Brussels Sprouts Herbal Tea, Non Fat milk, or WaterSNACK: Fruit, Herbal TeasDINNER Salad Bar and low calorie dressings Soup: Creamy Cauliflower #119 Zucchini #87 Baked Yellow Squash Herbal Teas and waterEVENING SNACK: Apple 13
  • 14. TUESDAYBREAKFAST Sunny Boy cereal Oatmeal Bread #66 Berries Yogurt (Vanilla, non-fat) Juice (Apple/Orange/Grapefruit) Herbal Tea, Non Fat Milk, or Decaffeinated CoffeeSNACK: Fresh FruitLUNCH Salad Bar Soup: Creamy Broccoli #118 Salmon (poached with Dill Sauce) Herbed Wild Rice with Brown Rice #54 Green Beans & Mushrooms #52 Herbal Tea, Non-Fat milk or WaterSNACK: FruitDINNER Salad Bar Soup: Aboriginal Soup #108 1 Slice Whole Wheat (seven grain) Bread Fruit Juices Applesauce/Carrot Cake #91 Herbal Tea, WaterSNACK: Fruit 14
  • 15. WEDNESDAYBREAKFAST Oat/Barley Cereal cooked with Raisins Yogurt (Vanilla flavor, non-fat) Berries Juice (Apple, Orange, Grapefruit) 1/2 Grapefruit Herbal Tea, Non Fat Milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Roasted Chicken #37 Soup: Sweet Potato/Vegetable #127 Sweet Peas & Mushrooms 1 Slice of 7- grain bread Herbal Tea, Non Fat Milk, or WaterSNACK: FruitDINNER Salad Bar Pinto Bean Soup (can substitute red beans) #123 Broccoli (steamed) Cauliflower (steamed) Red Potatoes (steamed) Tangy Cheese Sauce #78 Herbal Tea, WaterSNACK: Fruit 15
  • 16. THURSDAYBREAKFAST Poached Eggs (2 each person) 1 slice 7-Grain Bread Mellon (or fresh fruit available) Juice (Apple, Orange, Grapefruit) Herbal Tea, Non-Fat milk, or decaffeinated coffeeSNACK: FruitLUNCH Salad Bar Chicken Enchiladas #44 Mock Refried Beans #64 Herbal Teas, Non-Fat Milk, and WaterSNACK: FruitDINNER Salad Bar Carrot - Leek Soup #113 Lentil Loaf #57 Banana Bread #92 Herbal Teas, WaterSNACK: Fruit 16
  • 17. FRIDAYBREAKFAST Fruited Millet Cereal #47 Yogurt Berries Melons (or banana) Juice (Apple, Orange, Grapefruit) Herbal Tea, Non Fat milk, Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Corn Chowder Soup #115 Baked Halibut Mixed Vegetables & Mushrooms #63 Herbal Tea Non-Fat milk, WaterSNACK: FruitDINNER Salad Bar Soup: Cosido (A Mexican Peasant Soup) #116 Apple Bran Muffins #89 Herbal Teas, WaterSNACK: Fruit 17
  • 18. SATURDAYBREAKFAST Red River Cereal with Raisins Berries Vanilla Yogurt Fruit Juice Herbal Tea, Non-fat milk, Decaffeinated CoffeeMID MORNING SNACK: Fresh fruit & herbal teaLUNCH Salad Bar Creamy cauliflower soup #119 1 Slice of 7-Grain Bread Herbal teas, Non-fat milk or WaterLATE AFTERNOON SNACK: Fresh fruit & Herbal TeasDINNER Salad Bar Roasted Turkey (Roast at low heat [275 degrees F.]) Green Beans #50 Baked Yams Herbal teas, or WaterSNACK: Fruit 18
  • 19. Week Two SUNDAYBREAKFAST Cold Cereals: Corn Flakes, Special K, Grapenuts (no cereals with sugar, honey, fruits, or BHA & BHT) Melons (or fresh Grapefruit) Juice Herbal Tea, Non-Fat milk or decaffeinated coffeeSNACK: FruitLUNCH Salad Bar Garlic potato-leek Soup #117 Leftovers Herbal Tea, Non-Fat milk or WaterSNACK: FruitDINNER Salad Bar Leftovers Apple Cake #90 Herbal TeasSNACK: Fruit 19
  • 20. MONDAYBREAKFAST Scrambled Eggs #73 Apple Bran Muffins #89 Fresh Melon Non- Fat milk or decaffeinated coffeeSNACK: FruitLUNCH Salad Bar Green & Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (preferred is Spinach or Vegetable Pasta) Green Beans and Mushrooms #52 Herbal Teas, Non-Fat milk, WaterSNACK: FruitDINNER Salad Garden vegetables with brown rice #48 Oatmeal bread #66 Lemon Cheese Cake #98 Herbal TeasSNACK: Fresh fruit, Herbal Tea 20
  • 21. TUESDAYBREAKFAST Healthiest Breakfast Cereal #53 Berries/Yogurt Fruit Juices Herbal TeaSNACK: FruitLUNCH Salad Bar Vegetables “Chili con Carne (meat)” #84 Corn Bread (Laurel’s Kitchen Cookbook page 81) Herbal Teas or Non-Fat milkSNACK: FruitDINNER Salad Bar Chicken Vegetable Soup #114 Vegetable Crust less Quiche #85 Herbal TeasSNACK: Baked Apple (cold or hot) #93 21
  • 22. WEDNESDAYBREAKFAST Oatmeal with Raisins Berries/Yogurt Apple Bran muffin #89 Herbal Teas, Non-Fat milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Black Bean soup #111 Tuna and Brown Rice Casserole #81 Mixed Vegetables with Mushrooms #63 Herbal Teas, or Non-Fat milkSNACK: FruitDINNER Salad Bar Vegetable Barley Soup #132 Tamale Pie #79 Herbal TeasSNACK: Lemon Cheese Cake #98 22
  • 23. THURSDAYBREAKFAST Omelets with mushrooms and cheese Grapefruit (1/2 each) Rye Bread (1 slice toasted) Fruit juice, Non-Fat milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Turkey (roasted) Mashed potatoes (do not peel) Low Fat Gravy Green Beans & Mushrooms #52 Carrot-Fruit Salad #34SNACK: FruitDINNER Salad Bar Soup: Asparagus #112 Stuffed Baked Potatoes with Broccoli & Cheese #76 Strawberry Banana Yogurt Cheese Pie #99 Herbal Tea 23
  • 24. FRIDAYBREAKFAST Red River Cereal 1 Banana Berries Vanilla Yogurt Apple Bran Muffin #89 Herbal Teas, Non-Fat Milk, or Decaffeinated Coffee Fruit JuicesSNACK: FruitLUNCH Salad Bar Poached White Fish Soup: Tomato #129 Mixed Vegetables Boiled Red Potatoes Light cheese sauce #58 Herbal Teas, or Non-Fat milkSNACK: FruitDINNER Salad Bar Chicken Stir Fried Rice (use Fried Rice #46) Soup: Potato Mushroom #124 Baked Apple #93SNACK: Fruit 24
  • 25. SATURDAYBREAKFAST Sunny Boy Cereal with Raisins and a Banana Vanilla Yogurt Juice (Apple/Orange/Grapefruit) Herbal Tea, Non-Fat milk or decaffeinated coffeeSNACK: FruitLUNCH Salad Bar Zucchini/Tomato/Barley Soup #133 Spinach/Mushrooms in lean ground round (beef) Baked YamSNACK: FruitDINNER Salad Bar Leftovers from week with Apple cake #90 Herbal TeasSNACK: Fresh Fruit 25
  • 26. Week Three SUNDAYBREAKFAST Sunny Boy Cereal Berries and a Banana Vanilla Yogurt Herbal Tea, Non-Fat Milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Soup: Creamed Broccoli #118 Chicken Stuffed Tomatoes #38 or Leftovers from week Herbal Tea, Non-Fat Milk, WaterSNACK: FruitDINNER Salad Bar Soup: Potato Mushroom #124 Stuffed Potatoes with Broccoli & Cheese #76 or Leftovers from weekSNACK: Fruits and leftover desserts 26
  • 27. MONDAYBREAKFAST Poached Eggs (2 each) Fresh Fruit 2 Slices of Rye or 7-Grain Bread Fruit Juice, Herbal Tea, Non Fat Milk, or Decaffeinated CoffeeSNACK: Fruit and Herbal TeaLUNCH Salad Bar Soup: Bean with Vegetables #110 Chicken, Rice, and Vegetable Casserole #39 Herbal Tea, Non-Fat Milk, WaterSNACK: FruitDINNER Salad Bar Soup: Green Pea #121 Tuna and Brown Rice Casserole #81 Ideal Apple Crisp #97SNACK: Fruit 27
  • 28. TUESDAYBREAKFAST Oatmeal with Raisins and a Banana Vanilla Yogurt Apple Bran Muffins #89 Herbal Tea, Non-Fat Milk, or Decaffeinated CoffeeSNACK: Herbal Tea and a FruitLUNCH Salad Bar Soup: Garlic Potato-Leek #117 Green and Grain Meatballs #51 Italian Tomato Sauce for Pastas #55 Spaghetti (Spinach)SNACK: Fruit, Herbal TeaDINNER Salad Bar Soup: Vegetable Barley #132 Oatmeal Bread #69 Three-Grain Pudding #100SNACK: Fruit 28
  • 29. WEDNESDAYBREAKFAST Red River Cereal Vanilla Yogurt Berries 1 Slice of 7- Grain Bread Herbal Tea, Non-Fat Milk, or Decaffeinated CoffeeSNACK: Fruit, Herbal TeaLUNCH Salad Bar Roast Turkey Mashed Potatoes (do not peel) Peas and Carrots Low Fat Gravy Herbal Tea, Non-Fat Milk, WaterSNACK: FruitDINNER Salad Bar Soup: Creamy Fish Chowder #120 Rice and Vegetables “A La-Mexicana” #71 Apple Cake #90 Herbal Tea, WaterSNACK: Fruit 29
  • 30. THURSDAYBREAKFAST Healthiest Cereal #52 Vanilla Yogurt Banana Oatmeal Bread #66 Herbal Tea, Non-Fat Milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Vegetable “Chili con Carne” #84 Corn Bread (Laurel’s Kitchen Cookbook p 81)SNACK: FruitDINNER Salad Bar Soup: Sweet Potato and Vegetables #127 Stuffed Potatoes & Vegetables #77 Light Cheese Sauce #58 Applesauce Carrot Cake #91 Herbal Tea, WaterSNACK: Fruit 30
  • 31. FRIDAYBREAKFAST Scrambled Eggs #73 Prunes Apple Bran Muffins #89 Herbal Tea, Non-Fat Milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Soup: Creamed Broccoli #118 Lasagna #56 Herbal Tea, Non-Fat Milk, WaterSNACK: FruitDINNER 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 MilkSNACK: Fruit 31
  • 32. SATURDAYBREAKFAST Sunny Boy Cereal with Raisins Berries Vanilla Yogurt 1 Slice of 7- Grain Bread Herbal Tea, Non-Fat Milk, or Decaffeinated CoffeeSNACK: FruitLUNCH Salad Bar Soup: Trinity #130 Egg Salad Sandwich or Leftovers from week Herbal Tea, Non Fat Milk, WaterSNACK: FruitDINNER Salad Bar Meatloaf & Shredded Vegetables #61 or Leftovers from week Applesauce and Carrot Cake #91SNACK: Fruit 32
  • 33. RECIPES ARE INCLUDED FOR MOST DISHES, AND THEPAGE NUMBER FOLLOWS THE RECIPE.ADDITIONAL RECIPES ARE ALSO INCLUDED FOR YOURDISCRETION. PLEASE FEEL FREE TO SUBSTITUTE WHENEVER YOU CANNOT OBTAIN NEEDED INGREDIENTS. IF,YOU DO SUBSTITUTE, MAKE SURE YOU DO NOT USEPRODUCTS THAT CONTAIN HARMFUL CHEMICAL(S) LISTEDABOVE.PARTICIPANTS WILL REQUEST ADDITIONAL ITEMS, i.e.BUTTER FOR THEIR MUFFINS OR BREAD - DO NOT GIVEIT TO THEM. REMEMBER THAT THEY ARE PHYSICALLYTROUBLED BECAUSE OF THEIR POOR EATING HABITS,YOU ARE HELPING THEM BY INSURING THAT THEY STAY ON THIS SCHEDULED MEAL MENU. 33
  • 34. CARROT-FRUIT SALADIngredients1 8 oz. can unsweetened crushed pineapple, juice-packed4 c. grated carrots2 small oranges, cut in chunks1/2 c. chopped dates (about 8 dates)Dressing:1 l/2 c. non-fat yogurt1/4 c.frozen orange-juice concentrate2 tsp. poppy seeds1 tsp. lemon juice1/4 tsp. nutmeg1. Drain the pineapple well, pressing with a fork to remove excess- juice, and combine with the carrots, oranges, and dates in a large bowl.2. In a separate bowl, stir the dressing ingredients together; add to the carrots and fruits. Toss thoroughly to coat the salad ingredients with the dressing.Yield: about 5 cups. 34
  • 35. CARROT RICE CASSEROLEIngredients1 c. Cooked Brown Rice2 c. Grated Carrot6 tbsp Minced Green Onion and Tops1/2 c. Grated Hoop or Farmer Cheese3 Fertile Eggs1/4 c. Minced Parsley1 tsp. Leaf MarjoramThis is a very light meal, but hearty enough for a main dish. It is economi-cal and low in calories.1. Take 1 cup of cooked short grain brown rice and mix with onions, grated carrots, grated low fat style cheese and spices.2. Beat eggs and mix into mixture.3. Pour into a shallow baking dish and bake in a 350 pre-heated oven for 30-35 minutes.This makes 6 servings. 35
  • 36. CEREAL MEALSIngredients1/3 c. Buckwheat1/2 c. Non-Fat Powder Milk1-1/2 tbsp Raisins1 c. Water OR1/4 c. Millet1/2 c. Non-Fat Powder Milk1/2 tbsp Raisins1/2 Banana1 c. Water OR1/4 c. Oat groats1-1/2 tbsp Raisins1/2 Banana3-1/2 oz. Non-fat MilkThese wonderful cereals are a complete food and high in protein. Milletand Buckwheat are the king of cereal.MILLET CEREAL: Rinse millet in warm water and drain. Place in a panwith the water and powder milk. Heat mixture to a boil. Cover pan, reduceheat and simmer at the lowest heat. After 10 minutes remove from heat andlet stand for 30 minutes. Serve with non-fat milk and fresh fruit.BUCKWHEAT CEREAL: Bring water to a boil. Stir in the buckwheat slowly,stirring as you pour. Cook for 2-3 minutes. Turn heat to low and simmerfor 5 minutes. Remove from the stove and let stand another 10 minutes.Serve with non fat milk or yogurt with fresh fruit. 36
  • 37. CHICKEN1. Roast (whole) in roaster-cover with foil.2. Cook in 275o for 3 hours. Check in 2 l/2 hours. If legs move eas- ily then leave uncover for browning3. When done cut them into 4 to 6 serving pieces each. 37
  • 38. CHICKEN SALAD STUFFED TOMATOESIngredientsDressing:1 c. Non-fat yogurt2 Hard-boiled eggs (discard yolks)1 1/2 tbsp. Soy sauce1 l/2 tsp. Curry powder1 tsp. Ground ginger1 c. Cottage cheese, 1 % fat (by weight) maximumStuffing:2 c. Diced cooked chicken breast1 c. Sliced canned water chestnuts, drained1 c. Diced celery1 c. Green or red seedless grapes1/2 c.finely chopped onions6 lg. Ripe whole tomatoes6 lg. Lettuce leaves1. Place the dressing ingredients in a blender and blend until smooth.2. Combine the chicken, water chestnuts, celery, grapes, and onions in a bowl.3. Add l cup dressing and toss lightly to coat the salad well. Chill.4. Cut each tomato at the stem end into eight equal wedges, leaving the bottom quarter of the tomato intact; pull segments apart gently.5. Just before serving, fill the center of each tomato with the chicken filling. 38
  • 39. CHICKEN, RICE AND VEGETABLE CASSEROLEIngredients1- 3/4 lb Organically Grown Chicken1- 1/2 c. Long grain Brown Rice1 Large Onion8 Cloves of Garlic1 Bell Pepper(red or green)1 lb. Mushrooms1 Bunch of Small Green Onions1 c. Fresh Peas (may use frozen peas)1/2 Bunch of Parsley or Cilantro (Coriander)5 Medium Tomatoes1. Remove skin from chicken and cut up into small pieces. Place in 2 quarts. spring water and simmer until tender. When done remove fat from stock and set aside.2. Sauté onions, garlic, bell pepper and mushrooms in a little chicken fat & stock.3. Combine all other ingredients and add 4-1/2 cups of defatted chicken stock, cover and cook at lowest heat possible until the liquid is ab- sorbed. You can spice for your taste with home- made salsa, or any other spice of your choice except black or white pepper. This does not need salt. 39
  • 40. CHILE RELLENOSIngredients7 Fresh Green Chilies or (1 can whole green chilies, Ortega)7 oz. Hoop, Farmer or other low fat cheese7 Fresh Chicken eggs1. If you can buy fresh green California chilies broil them 2" from the heating element, turning often until all sides are blistered. Wrap in damp towel for 5 minutes. Peel skins. Canned whole green chilies can be substituted. Make a small slit in each Chile and stuff with one oz. of cheese.2. For each pepper use 1 egg. Separate egg whites and beat until very stiff. Beat yolks until light yellow and add 1 tsp. whole wheat flour per egg. for low-fat diets eliminate yolks. You can use egg-beater.3. Heat a cured cast iron or Teflon pan. Lay a strip of batter the length of Chile. When batter is set lay the Chile on top and cover with batter. Turn and cook each side for approximately 3 minutes. You may serve plain or cover with ranchero sauce. To keep warm place in covered pan in the oven at lowest temperature setting.One Chile is one serving. 40
  • 41. CHINESE STYLE BROCCOLI & MUSHROOMSIngredients2-3 tbsp Defatted Stock or White Wine1 tbsp Tamari (low sodium soy sauce)1 Clove Garlic2 Slices Fresh Ginger2 tbsp. Sherry or water7 oz. Fresh Broccoli8 oz. Fresh Mushrooms1/4 Onion (diced into large pieces)GRAVY:1 tsp. Corn Starch or Arrowroot1 tsp. Tamari (low sodium soy sauce)1/2 c. Water of vegetable or Chicken Stock1. Separate broccoli flowers and stalks. Cut into bite size pieces. Strip outer fiber from large stalks; cut stalk diagonally into pieces 1/3 inch thick.2. Heat first 5 ingredients in a Wok or heavy cast iron pan.3. Add onions and broccoli stalks and sauté for 3 minutes.4. Add mushrooms and broccoli flowerets and sauté 2 minutes.5. Add gravy and stir until thickened.Serve immediately. Be sure you use a low sodium Tamari sauce.This makes 5 servings. 41
  • 42. EGGPLANT TOMATO CASSEROLEIngredients2 c. Diced Eggplant2 Eggs1 tbsp. Butter3 tbsp. Chopped Onions1/2 c. Dry Bread Crumbs2 Lg. Tomato’s2 oz. Cheddar Cheese (low-fat)1/4 c. Parmesan Cheese1. Peel and slice eggplant. Place slices in a covered pan with 1/4 cup water or vegetable stock, cook until tender.2. Mash drained eggplant and mix with beaten eggs, bread crumbs and onions.3. Butter a shallow baking dish. Cover the bottom with half the toma- toes (sliced). Spoon in all of the eggplant mixture and spread evenly. Arrange the remaining tomatoes on top and sprinkle with cheeses.4. Bake at 375 degrees for 45 minutes. Serve immediately.Makes 6 servings. 42
  • 43. EGG SALAD SANDWICHIngredients2 Eggs (hard boiled, mashed)2 oz. Yogurt (skimmed milk)1/2 tsp. Chile or Mustard1/2 Small Whole Wheat Pita Bread (unleavened)1 Small Green Onion (chopped)1 Lg. Mushroom (sliced)1 oz. Alfalfa Sprouts1 Lg. Tomato (sliced)This is an example of utilizing natural foods (yogurt) in place of the tradi-tional mayonnaise and coming out with a delicious sandwich that is verylow 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 fator sugar—e.g. EZEKIEL 4:09, BIBLICAL BREAD, or PRITIKIN BREAD, orOTHER LOW-FAT HIGH FIBER BREAD (“ORO-WHEAT” BAKERY MAKESSEVERAL).Makes two servings. 43
  • 44. ENCHILADAS DE POLLO (chicken)SAUCE:2 Medium onions3 Cloves of garlic, minced2 Tablespoons virgin-olive oil3 28 ounce cans of tomato sauce2 Quarts. of chicken broth (use the de-fatted* broth from chickens)2 Teaspoons oregano leaves1/2 Teaspoon ground cumin1/4 Cup chili powder1/4 Cup cornstarch (may slowly be increased to obtain a fairly thick consistency)1 Teaspoon salt1 Teaspoon fresh ground pepper2 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 soft2. 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 Whole chicken1 Large onion, diced3 Large stalks of celery with leaves, diced2 Carrots diced1 Large can of diced green chilies1. 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
  • 45. CHICKEN ENCHILADAS CONTINUEDOTHER NEEDED INGREDIENTS:2 Dozen fresh corn tortillas (may use frozen if you allow them to thaw out in refrigerator1 Pound of grated low-fat mozzarella cheeseASSEMBLING THE ENCHILADAS1. To assembled dip each tortilla in the heated sauce, barely enough to make them pliable.(if you dip them too long they will fall apart).2. Lay pliable tortilla on a cookie sheet (be careful, as the tortilla will be very hot) and filled with 2 tablespoons of chicken filling.3. Roll up and place on square cookie sheet, so that each one is rolled up against each other.4. When all are done ladle sauce on top and sprinkle cheese on top.5. Bake in a preheated 350 degree oven for 15-20 minutes, or until the cheese has melted and beginning to bubble.FILLINGS CAN BE MADE WITH LEAN ROAST BEEF, FISH,SHRIMP, GAME MEATS, OR FOWL. 45
  • 46. FRIED RICEIngredients1 tsp. Grated fresh ginger or1/2 tsp. Ground ginger1/2 tsp. Dry mustard1 c. Carrots, chopped in small strips1 c. Onions, coarsely chopped1 c. Broccoli, chopped in small strips1 tbsp. Soy sauce2 c. Cooked long-grain brown rice1/2 c.Chopped cooked chicken (optional)1/3 c.Raisins (optional)1/3 c.Sliced canned water chestnuts (optional)1. Mix the ginger and mustard with 1/2 c. water, and heat the mixture to boiling in a large skillet.2. Add the vegetables, and stir-fry over moderate heat until tender, about 10-15 minutes.3. Add the soy sauce and rice, mix well, and heat thoroughly, stirring as needed.4. Stir in the chicken, raisins, and water chestnuts, if used, while the rice is heating.Makes 4 servings 46
  • 47. FRUITED MILLET CEREAL1 cup Millet3 cups Water1/2 cup Raisins1 Apple diced2 tbsp Grated Orange Peel3 tbsp Frozen - Pineapple Juice Concentrate1 tsp Vanilla Extract2 tsp Cinnamon1/2 tsp Nut Meg1. Cook millet and water in double boiler. Add raisins, apple, and or- ange peel. Set over boiling water and cook, covered, over medium heat for about 40 minutes or until all water has been absorbed.2. Remove from heat and add juice concentrate vanilla, cinnamon, and nutmeg. 47
  • 48. GARDEN VEGETABLES WITH BROWN RICEIngredients2 Medium potatoes (sliced)1 Medium carrot (sliced)1/2 lb. Fresh string beans1/2 Medium onion1 Medium zucchini squash1 Lg. Stalk of celery2 Medium tomatoes1/4 Bell Pepper1/2 c. Brown rice3 Cloves garlic1. Dice all vegetables and place in a covered saucepan with 5 cups spring water or stock.2. Bring to a boil and reduce heat to low. Add rice (whole brown rice) and spices of your choice. I use a dash of light salt, cilantro (corian- der), thyme, sweet basil, marjoram, and 1/4 cup of salsa. You may substitute other grains such as barley, millet, etc. Simmer until the rice is done.This soup is wonderful for weight reduction. It is high in vitamins, miner-als, and is low in calories and economical to make. 48
  • 49. GLAZED CARROTS5 Cups (8 medium) carrots (sliced thin)1/4 Cup frozen apple juice concentrate1 Tablespoon grated orange rind1 Tablespoon corn starch1 Teaspoon ground ginger1. Place carrots in steamer over 1 l/2 cups of boiling water in a sauce- pan. Cook in medium heat until tender.2. Reserve cooking water from carrots.3. Combine apple juice, orange rind, cornstarch and ginger in another saucepan; mix until smooth; stir in carrot water. Cook stirring con- stantly, until mixture is thick.4. Add carrots stirring well to coat with sauce. Makes 6 servingsCalories: 65/serving
  • 50. GREEN BEANS1 Lb. green beans (cut bit size)1 Cup spring water1 Small onion (chopped)3 Tomatoes1 Bay leaf1/4 Bunch parsley (3-4 tablespoons dry parsley)1 Clove garlic1 Teaspoon virgin olive oil Dash salt1 Cup water or stock1. Sauté onion and garlic in olive oil.2. Add all ingredients together and cook in a covered stainless steel or Pyrex dish at low heat until beans are BARELY tender. Serves 4-6 people. 50
  • 51. GREEN AND GRAIN MEATBALLSMEATBALLS:1 1/2 Pounds lean ground beef1 cup Wheat germ2/3 cups Minced fresh parsley (1/4 dried parsley)2/3 cups Minced little green onions6 Tablespoons grated Parmesan cheese4 Tablespoon of milk2 Eggs1/2 Teaspoon freshly ground pepperSAUCE:2 Cup chopped zucchini squash1 Cup chopped mushrooms2 Medium onions, chopped4 Teaspoon cooking oil2 8 oz. cans tomato sauce2 Teaspoons chili powder2 Teaspoons ground cumin A few dashes of hot salsa or Tabasco sauce.1. Prepare the meatballs by thoroughly mixing all the ingredients together in a medium bowl. shape into 48 balls.2. Place the meatballs in a shallow baking pan (spay the pan with Pam).3. Bake the meatballs in a preheated 400 degree oven for 8 to 10 minutes.4. Meanwhile prepare the sauce in a skillet by sautéing the zucchini, mushroom, and onions in the oil for 3 to 5 minutes. Stir in the tomato sauce, chili powder, cumin, hot sauce, and heat the sauce thoroughly.5. To serve, pour the sauce over the meatballs and combine the two well. 51
  • 52. GREEN BEANS & MUSHROOMS1 Lb. cut green beans (can be frozen)1 Yellow onion (diced)1 Lb. fresh mushrooms (sliced)1 Tablespoon Virgin Olive oil1 Tablespoon real butter1 Cup spring water1. Sauté onions and mushrooms until onions are translucent.2. Place green beans in covered pan with water and cook until almost done.3. Add onions and mushrooms and add a dash of salt and any of your favorite herbs.4. Simmer together for 5 minutes. Save left over liquid for stock. Serves 4-6 52
  • 53. HEALTHIEST BREAKFAST CEREAL1 Cup millet1 Cup oat groats1 Cup barley5 Cups cinnamon tea5 Cups spring water1 Cup raisins2 Ounces frozen apple juice concentrate Dash salt1. Bring to boil water/tea and grains. Reduce to lowest heat. Add rai- sins and apple juice and cover. Cook until grains have absorbed liq- uid.2. The safest way to cook to prevent sticking is in the oven at 225o. 53
  • 54. HERBED WILD RICE WITH BROWN RICE3 cups Defatted Chicken Stock1/2 cup Wild Rice1/2 cup Long-Grain Brown Rice2 tbsp Minced Green Onions2 Cloves Garlic, minced or crushed1 tsp Soy Sauce1 tsp ea. Thyme, Marjoram, and Basil3 Bay LeavesDash: Cayenne Pepper1. In a medium saucepan, bring 1/4 cup of the stock to a boil. Add the rice, green onions, garlic, and soy sauce and stir-fry for 2-3 minutes until the vegetables are soft.2. Add the remaining stock and seasonings, bring to a boil, reduce heat to low, cover, and cook for 1 hour until the rice is tender.3. Discard the bay leaves and continue to cook uncovered until any re- maining liquid has evaporated. Fluff lightly with a fork and serve.Makes 4 to 6 servings. 54
  • 55. ITALIAN TOMATO SAUCE FOR PASTAS1 Onion, chopped4 Cloves of garlic4 Tablespoons of Virgin Olive oil.2 Small carrots, grated1/2 Cup of chopped green bell pepper2 Bay leaves1 Teaspoon of Oregano1 Teaspoon of Thyme2 Teaspoons of Basil5 Tablespoons of chopped fresh parsley4 Cups tomatoes, coarsely chopped2 Six-ounce cans of tomato paste1 Teaspoon salt (or 2 of Indo)1/4 Teaspoon of fresh ground pepper1 Teaspoon of raw unfiltered honey1. Sauté onions and garlic until onion is soft. Crush garlic with fork.2. Add carrot, green pepper, bay leaf, and herbs. Stir well, then add the tomatoes, tomato paste, and seasonings.3. Simmer 20 minutes . Remove the bay leaves.MAKES ABOUT SIX CUPS 55
  • 56. LASAGNA3/4 Cup spinach or whole wheat or soy lasagna noodles6 Cups Italian Tomato Sauce (recipe in index)2 Cups low fat cottage cheese3 Cups low fat mozzarella cheese1-2 Bunches of fresh spinach (can use 4 cups frozen Spinach).1/2 Cup grated Parmesan cheese1. Cook noodles in a very large pan of salted boiling water until almost tender. After draining the noodles, it can be helpful to spread them on towel or waxed paper.2. Spray a 9"x 13"x 2 1/2" baking dish with Pam.3. Spread a thin layer of noodles, lengthwise. Each layer of noodles should lie crosswise to the one below it.4. On the first layer spread 1/2 cottage cheese & 1/2 Parmesan cheese; then a coating of sauce. Layer noodles again, then the spinach and most of the mozzarella, and sauce, more noodles a layer of spinach, more cheeses and sauce. On the last layer you add the remaining sauce and cheese.5. Bake at 350 degrees for 30 to 45 minutes; then let stand 15 minutes before cutting-otherwise it will be too runny.SERVES 8. 56
  • 57. LENTIL LOAF4 Cups waterl Cup dry split lentils2 Tablespoons Virgin Olive oill Sliced onionl Sliced tomatol Diced Applel Clove Garlicl Teaspoon saltl/4 Teaspoon Thymel/2 Cup milkl Beaten eggl l/2 Cups bread crumbsl Tablespoon Parmesan cheesel. Heat to boiling the 4 cups water. Add the dry split lentils. Simmer 30 minutes until tender. Drain and mash.2. Grease a 4" x 9" loaf pan.3. Heat the oil in a heavy sauce pan. Add the onion, tomato, apple, and garlic; and sauté until tender.4. Add the salt, thyme, milk, egg, and l cup of the bread crumbs to the lentils and stir. Spoon mixture into loaf pan.5. Mix l/2 cup bread crumbs with the Parmesan cheese. Sprinkle over loaf. Bake l hour at 350o F.Serve hot with cheese sauce or cold with yogurt. 57
  • 58. LIGHT CHEESE SAUCE6 Tablespoons whole wheat pastry flour (browned in skillet).3 Cups spring water *3 Cups non-fat milk (made from non-fat milk powder)1 Cup mozzarella (low-fat type) Dash of salt and fresh ground pepper1. Brown flour and slowly add water or vegetable stock. Simmer until it thickens.2. Add milk, cheese, and spices.3. If it is too light for your taste you may thicken by adding corn starch (mix in water before adding). 58
  • 59. MANITOBA WILD RICE8 Ounces Wild Rice3 Cups water (3+stock) (can use chicken or vegetable stock)l Medium onion dicedl Cup sliced mushroomsl/2 Cup diced celery and leaksl Teaspoon butter Sea salt and fresh ground pepper to tastel. Wash wild rice thoroughly.2. Soak overnight in stock.3. Cover and boil @ low heat until almost tender.4. Sauté onions, celery and mushrooms in butter.5. Combine all ingredients and add to wild rice. Finish cooking until rice is tender—not mushy. 59
  • 60. MEATLESS MEATBALLSIngredients2 c. Cracker crumbs (A-K-Man sesame crackers)1 c. Walnuts (finely chopped, may use 1/2 walnut and almonds)1 c. Grated low-fat Jack cheese4 Cloves garlic2 Green onions5 Fertile eggs Spices as you likeSauce:16 Vine-ripened tomatoes (5 lbs)6 Cloves garlic1 Lg. Yellow onion1 tbsp. Virgin Olive oil2 c. Vegetable broth6-10 Leaves fresh basil2-3 Sprigs fresh oregano1 Bell Pepper1 Spring fresh thymeMix all ingredients in a large bowl. Make meatball your favorite size. Bakein 400 degree oven for 10 - 15 minutes and add to your cooked sauce. Sim-mer 10 minutes.SAUCE: Sauté onions, garlic, and bell pepper in virgin olive oil. Cut toma-toes finely. Do not peel! Add to sautéed onions and continue sautéing withadded spices of your choice. Simmer in an uncovered pot until it thickensto your liking. You can use potato flour to thicken.Makes 10 servings. 60
  • 61. MEATLOAF WITH SHREDDED VEGETABLES2 Cups packed finely shredded cabbage1 Medium onion, finely chopped1 1/2 Tablespoons of Virgin Olive oil.1/2 Cup packed shredded carrots1/2 Cup packed shredded potatoes3 Very large garlic cloves, minced.1 Pound of very lean beef (important- you can use any game meat such as moose, venison, elk, buffalo, etc.)2 Whole eggs1 Cup of old fashion rolled oats1/4 Teaspoon Oregano leaves, crumbled1 Teaspoon dried Basil leaves, crumbled1/2 Teaspoon of salt, if desired1/4 Fresh ground pepper1 Tablespoon of apple cider vinegar1/4 Cup of water.1. Sauté the cabbage and onion in the oil in a large skillet over medium heat, stirring often, for about 5 minutes.2. Add the carrots and garlic, and sauté for 5 more minutes3. In a large bowl combine all other ingredients and mix well4. Add to the beef mixture the cooked vegetables and the shredded potatoes, and mix the ingredients well. Place in a shallow baking pan. Cover the pan tightly with aluminum foil.5. Bake in a preheated 350 degree oven for 30 minutes. Uncover the meat loaf, and bake it 30 minutes longer. Let the meat rest for about 20 minutes before slicing it. 61
  • 62. MEXICAN SAUCE FOR RELLENOS, HUEVOS RANCHE- ROS, OR OMELETTEIngredients1 Bell Pepper1 Lg. Purple/yellow onion4 Cloves garlic1 Bunch small green onions3 Fresh long green chilies (roasted and peeled)1/2 lb. Fresh mushrooms1/2 Bunch cilantro3 Fresh tomatoes2 c. Vegetable/chicken broth1 tbsp. Cornstarch1. Sauté chilies, bell pepper, onion, garlic, mushrooms, and pimento in 1 tablespoon of virgin olive oil, at very low heat.2. Add the rest of the ingredients and simmer for 15 minutes. You can thicken with cornstarch, potato flour, or agar.3. Spice to your taste. I use a dash of Vegit-Salt, oregano, cumin, and 2 ounces of white wine. Superb! 62
  • 63. MIXED VEGETABLES & MUSHROOMS1 Lb. mixed vegetables (corn, peas, carrots, and green beans).1 Yellow onion (diced)1 Lb. fresh mushrooms1 Tablespoon virgin olive oil1 Tablespoon real butter1 Cup spring water1. Sauté onions and mushrooms.2. Place mixed vegetables in covered sauce pan with water and cook until barely tender.3. Add onions and mushrooms and a dash of salt.4. Simmer for an additional 5 minutes.6. Save any left over liquid for stock. 63
  • 64. MOCK REFRIED BEANSIngredients1 lb. Pinto Beans1/2 Onion4 Cloves Garlic4 Sprigs Chinese or Reg. Parsley1. Place all ingredients in a 3 qt. container and cover with 1 1/2 qts. of spring water.2. Bring to a boil and reduce to a simmer. Cook until tender.3. Add 1/4 cup of fresh salsa and/or spices of your choice during the last 1/2 hour of simmering.You’ll end with a very nutritious bean soup. You can easily use this as astock for a heartier vegetable and grain soup.To make delicious mocked refried beans remove most of the juice (save forstock), mash and add 1 cup of salsa or 3 diced California green chiles(Ortega or similar canned style will do nicely), add 1/4 cup Virgin Olive oil,1/4 cup low-fat Mozzarella cheese and Bake slowly (275 deg. F.) for 2 hours.This makes 12 to 15 servings. 64
  • 65. MOOSE STEW (BUFFALO, CARIBOU, ELK, VENISON)1 Bay leaf2 Cups water2 Cups cubed moose meat (or other game meat)2 Onions1 Cup diced Celery1 Green or red pepper1 Large carrot (sliced l/2" thick)1 Large potato (cut into l” chunks)2 Cups crushed tomatoes1 Cloves garlic1/2 Teaspoon salt2 Tablespoon cornstarch1. Saute onions, garlic, green or red pepper, and celery2. Cook meat in water (covered) until almost tender. Add potatoes and carrots and simmer 15 minutes.3. Add all other ingredients.4. If stew is too thin add cornstarch to thicken.5. Add other herbs of your choice (I usually add l bay leaf, and a dash of chili powder). 65
  • 66. OATMEAL BREAD2 Cups Regular Rolled Oats11/2 Cups Skinned Buttermilk11/2 Cups Whole-Wheat Pastry Flour1 tsp Baking Soda1. Combine oats and buttermilk, cover and soak for 1-2 hours.2. Combine flour, and baking soda, add to oat mixture; knead to a smooth, soft dough. Shape into a round shape (1 inch thick) and place in a 9-inch round pan.3. Bake in a 400 degree oven for 30 minutes; then reduce heat to 350 degree and continue to bake for 10 minutes. 66
  • 67. POTATO, MUSHROOM, AND SPINACH CASSEROLEIngredients:5 Red potatoes1 lb. Mushrooms2 Bunches of fresh spinach1 Lg. Yellow onion3-1/2 oz. Large curd low-fat cottage cheese3 Green canned chilies (Ortega)1/2 c. Non-fat powdered milk2 Egg whites or _ cup of Egg BeaterA simple casserole that is tasty and nutritious:1. Slice potatoes, shred spinach into small pieces, dice onion, and slice mushrooms. Place all ingredients in a covered pan with 1/2 cup of vegetable stock or spring water. Cook at low temperature until the potatoes are tender. Drain liquid and save.2. Beat 2 egg whites or Egg Beater with 1/2 cup of powder non-fat milk and fold into mixture.3. Place mixture into a casserole (9"x 9"), add drained liquid and sprinkle with cheese.4. Bake in a 350 degree (pre-heated) oven for 45 minutes or until the liquid is absorbed.Makes 12 servings. 67
  • 68. QUESADILLASIngredients1 Corn tortilla1 oz. Jack cheese1/2 oz. Alpha sprouts1 tbsp. “Salsa”1. Take one corn tortilla and warm on a grill or Teflon pan.2. 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. Continue turning the folded tortilla until cheese has melted.3. Open the tortilla and add sprouts and 1-2 tablespoons of salsa. 68
  • 69. QUICHE - CRUSTLESS: MUSHROOM / SPINACHIngredients2 c. Cooked spinach (drained)1/2 lb. Mushrooms1/2 Quart envelope non-fat powdered milk1 Lg. Whole onion3 Fertile eggs3/4 c. Grated low-fat Jack cheese1 c. Liquid from spinach/mushrooms1. Cook spinach for 4 minutes, drain well and save liquid.2. Slice mushrooms and onions, sauté with 2 tablespoons. of white wine until onion starts to wilt.3. Mix 1 cup of cooled liquid with powdered milk. Beat eggs well and mix with milk liquid.4. Mix spinach, onions, and mushrooms. Layer in a deep 9" pie pan, alternating with cheese. Pour liquid on top and layer with any remain- ing cheese.5. Bake in a pre-heated oven (350 degrees) for 30-35 minutes or until a knife can be inserted and come out almost dry. It will become solid as it cools. Tastes almost sinful, however, without the crust it is rela- tively low in calories.This makes 8 servings. 69
  • 70. RABBITS1. Roast (whole) in roaster with cover.2. Cook in 300 degrees for 2 hours. Check in 2 hours. If legs move easily then leave uncovered for them to brown.3. When done cut them into 4 to 6 pieces each. 70
  • 71. RICE AND VEGETABLES “A LA MEXICANA”Ingredients1 c. Long grain brown rice1 lg. Spanish onion1/4 Bell pepper8 Cloves garlic2 Medium carrots1 c. Fresh or frozen green peas3 Medium fresh tomatoes4 Sprigs Cilantro or parsley1 lg. Green Chile1. Dice onion, bell pepper, garlic, tomato; slice carrots.2. Place all ingredients in a pot and add 2 1/2 cups of spring water or vegetable stock; bring to a boil, reduce heat and cover. Simmer for 35 minutes, add spices of your choice the last 10 minutes.3. Cook until the rice absorbs most of the liquid. Simple to prepare, yet rich in nutrients.Makes 6 servings. 71
  • 72. SALSA (Mexican Kitchen Sauce)Ingredients4 Tomatoes4 lg. Green chilies1/2 Small Bell Pepper4 Small green/yellow chilies4 Cloves garlic (minced)1/2 Bunch green onions4 Sprigs cilantroThis very basic salsa is made throughout Mexico as standard fare for allpreparation of food. The common name is “salsa de la cocina” (kitchensauce). What makes this so wonderful is that it is much higher in vitamin Cthan most foods and also high in vitamin A.1. Simply dice all ingredients and place in a bowl and allow to age for several hours. In Mexico it is accustomed to add some flat beer. It gives it a nice taste and helps preserve it. I add 1/4 teaspoon of ascor- bic acid (vitamin C) powder. It keeps nicely for about 10 days. If you are going to keep it around longer add 1 tablespoon of virgin olive oil. 72
  • 73. SCRAMBLED EGGSl/2 Green pepper (diced into medium pieces)l/2 Medium yellow onion (chopped in medium piecesl Cup fresh mushrooms (sliced)l/2 Tablebspoon Virgin Olive oill Tbsp. real butter8 Large fresh eggsl Tablebspoon plain non-fat yogurt.l. Sauté green peppers, onions until onion is translucent. Add mush- rooms and stir for 2 minutes.2. Beat eggs and yogurt until eggs are fairly well beaten.3. In large frying pan add enough olive oil to barely coat the bottom (l teaspoon). Mix all ingredients and cook at medium heat, stirring constantly until egg is barely set. Serves 4-6 73
  • 74. SPINACH FETTUCINE IN ZUCCHINI/MUSHROOM SAUCEIngredients10 oz. Spinach fettuccine1 lb. Zucchini1 lb. Mushrooms1 Small purple onion4 Cloves garlic10 Fresh tomatoes1/2 Stalk celery1 tbsp. Virgin olive oil1 tbsp. Grade B honey1/2 c. Mozzarella cheese1. Sauté onions, garlic, and celery in virgin olive oil.2. Dice or blend tomatoes and add to above mixture.3. Simmer for l hour, add spices of your choice and honey.4. Add sliced zucchini, mushrooms and cheese and simmer just until zucchini is a dente.5. Cook fettuccine by placing in 5 quarts of boiling water for 8 minutes. Drain and top with the sauce.Makes 10 servings. 74
  • 75. STRINGBEAN AND MUSHROOM QUICHE (WITH OR WITHOUT CRUST)IngredientsFilling:1/2 lb. Mushrooms1/2 lb. String beans3/4 c. Swiss cheese (grated)2 oz. Almonds (slivered)Custard:1 c. Milk1 Fertile egg + 2 yolksCrust:1 c. Milk1 Cup Pastry Flour1/4 cup ButterMix until you have a pie like crust1. Cut fresh String Beans into one inch pieces, slice mushrooms and steam together with almonds for 4 minutes.2. Mix custard of milk and eggs and add a pinch of light salt, cayenne, and nutmeg. Mix with vegetables and set aside.3. If making crust less pour above ingredients into a baking dish and sprinkle with the cheese. Bake at 325 degrees F. for 35-40 minutes or until set.4. Roll pie crust on a 9" pie pan and add filling. Bake at 375 degrees F. for 35-40 minutes, or until firm. 75
  • 76. STUFFED BAKED POTATOES WITH BROCCOLI AND CHEESEIngredients2 Medium russet baking potatoes1/2 Bunch fresh broccoli2 oz. Sharp cheddar cheese Spices and herbal salt to tasteThis is a very simple and complete meal to prepare, is economical and fullof nutrients.1. Bake two russet potatoes until you can squeeze the potato and it feels done.2. Slice the potato in half (lengthwise) and scoop out the potato, leaving the skin intact.3. Cook broccoli in 3 ounces of water until tender.4. Chop broccoli very fine and add to potatoes with remaining liquid.5. Grate 2 ounces of cheese and mix into the potato mixture.6. Stuff back into the potato skins and bake in 350 degree F. oven for 15- 20 minutes or until the top starts to brown.Makes 4 large servings. 76
  • 77. STUFFED BAKED POTATOES WITH VEGETABLES AND CHEESEIngredients2 Medium Russet baking potatoes1/2 Bunch fresh broccoli1 Carrot1 Zucchini squash4 oz. Mushrooms1/4 Red onion2 lg. Cloves garlic2 oz. Sharp cheddar cheese Spices and herbal salt to tasteThis is a very simple and complete meal to prepare, is economical and fullof nutrients.1. Bake two Russet potatoes until you can squeeze the potato and it feels done.2. Slice the potato in half (lengthwise) and scoop out the potato, leaving the skin intact.3. Cook Broccoli and vegetables in 3 ounces of water until very tender.4. 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.6. Stuff back into the potato skins and bake in 350 degree F. oven for 15- 20 minutes or until the top starts to brown.Makes 4 large servings. 77
  • 78. TANGY CHEESE SAUCE2 Cups low-fat buttermilk3 Tablespoons cornstarch1 Cup low-fat cottage cheese1/2 Cup grated Sharp cheese (do not use cheddar)1. Mix the buttermilk and cornstarch and stir while you bring to a boil. Simmer to smooth and thicken.2. Stir in cheeses until smooth. Good additions: dill weed, chopped parsley, or if you want a tangy taste you can add 1/4 cup Mexican salsa. 78
  • 79. TAMALE PIE (TAKEN FROM p. 270, “LAUREL’S KITCHEN”- MODIFIED)IngredientsI.2 c. Cooked pinto beans2 c. Cooked kidney beans3 tbsp. Tomato paste2 tbsp. Chile powderII.1 tbsp. Virgin olive oil1/2 c. Onion (chopped)3 Cloves garlic1/2 Green pepper (diced)1/4 c. Cilantro or parsley1/4 c. Olives (sliced)1/2 c. Fresh corn1 lg. Stalk celeryIII.1 1/2 c. Corn meal2 1/2 c. spring water1/2 tsp. Chile powder1 tsp. Light salt1. Combine dry beans and cook in spring water until tender. This will make approximately 4 cups of cooked beans.2. Sauté group II and add to group I. Simmer slowly for 30 minutes.3. Stir group III and cook in a heavy skillet. Bring to a boil, stirring con- stantly and remove from the heat.4. Pour bean mixture into a deep baking dish (8x9); spread batter by spoonful on top of beans. Bake in a pre-heated oven at 350 degrees F. for 40 minutes.THIS CAN ALSO BE MADE WITH LEAN GROUND BEEF ORLEAN GROUND PORK 79
  • 80. TORTILLA AND SQUASH CASSEROLEIngredients1 doz. Corn tortillas2 Yellow onions4 Cloves garlic2 Zucchini squash1 Crook neck squash1 tbsp. Virgin Olive oil8 oz. Grated Jack cheese16 oz. Red Chile sauce (Las Palmas)1. Cut old corn tortillas into 2" pieces.2. Dice onions, garlic and squash. Sauté with the tortillas.3. Grate cheese.4. Layer the tortilla mixture, sauce, and cheese in alternating layers. Cover the top with remaining cheese.5. Bake in 325 degree F. oven for 45 minutes.6. Allow to cool for 10 minutes.This dish is a popular Mexican peasant’s dish and is usually made withgoat cheese.Makes 8 servings. 80
  • 81. TUNA & BROWN RICE CASSEROLEIngredients2 1/2 c. Cooked brown rice1 6.25 can tune (drained)6 tbsp. Green onions (chopped)1 c. Fresh green peas2 Fertile eggs (beaten)6 oz. Jack Cheese1/2 c. Powdered non-fat milk1. Cook brown rice (1 cup rice with 2 cups spring water) in a covered pot until tender and liquid is absorbed.2. Beat eggs with the powder milk.3. Mix all ingredients, except cheese, in a large bowl.4. Pour into a 9" x 14" casserole, sprinkle the cheese on top.5. Bake in a 350 degree F. oven for 30 minutes, or until done.This is a very high protein meal and is still low in calories.This makes 8 servings. 81
  • 82. TURKEY, CHICKEN, GAME HENS1. Roasted in low heat until tender.2. 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 - you can then remove it easily and use the drippings to make a rich gravy with corn starch that is low calorie).3. If stuffing is made it must be limited in fat (butter, oil, etc.) with no bread. May used grains i.e. wild rice, brown rice, etc. 82
  • 83. VEGIE BURGERSIngredients1 c. Mung bean sprouts (finely cut)3/4 c. Wheat germ1/2 Grated jack cheese1/4 c. Minced parsley1 Egg1 oz. Almonds (finely ground)1 oz. Sunflower seeds (finely ground)1 tsp. Oregano leaves1/4 tsp. Vegetable herbs or kelp powder5 Cloves garlic1/2 c. Yogurt5 Sprouted grain hamburger buns1. Dice up sprouts and mix with all the ingredients. Refrigerate for 4-6 hours so that the flavors will blend.2. Make into patties and pan fry, without any oil, in a Teflon or seasoned non-stick pan. Cook at low heat (300 degrees maximum) for about 4-5 minutes on each side or until brown.3. Warm up a whole grain (baked without shortening or sugar) and spread with a mixture of plain yogurt and minced green onions. Use one tablespoon for each bun.As good tasting as any greasy hamburger, and so much better for and toyour body.Makes 5 vegetable burger patties. 83
  • 84. VEGETABLE CHILI CON CARNECHILI BASE:2 Large onion finely chopped8 Large cloves garlic, minced4 Teaspoons olive or canola oil2 Pounds very lean ground beef (may use game meat, Moose, Buffalo, Caribou, Elk, Venison, etc.)2 28 ounce can tomato in puree2 1/2 cups cooked kidney beans2 Jalapeno peppers finely chopped or 2 cups of canned greened chili peppers (diced)2 Cups sliced carrots2 Cups diced celery2 Cups corn kernels (fresh or frozen)SEASONING:4 Tablespoons brown sugar4 Tablespoons mild chili powder1 Tablespoon ground cumin1 Tablespoon of oregano leaves, crumbled1 Teaspoon ground coriander1/4 Teaspoon ground cloves1/4 Teaspoon ground allspice1. In a large skillet or Dutch oven sauté the onion and garlic in the oil until the vegetable are soften2. Add the meat browning and stirring it, to break up the pieces. Drain off any fat that accumulates in the pan.3. Add the tomatoes, and all the seasoning. Heat the mixture until it is bubbling, reduce the heat, cover the pan and simmer for 30 minutes.4. Add the kidney beans, jalapeno pepper, green peppers, carrots, and celery. Simmer the chili covered about 20 minutes longer or until the carrots are soften. Add the corn kernel after 10 minutes. SERVES 16 84
  • 85. VEGETABLE QUICHE—”CRUSTLESS”Ingredients:1 Yellow onion2 cloves garlic1/2 lb. Mushrooms2 Tomatoes2 Zucchini squash1 Medium carrot4 oz. Low-fat hoop or farmers cheese5 Fertile eggs1/2 c. Non-fat milk1. Dice onion, garlic, and mushrooms; grate zucchini, carrots and cheese.2. Mix all ingredients and place into a slightly buttered 6" x 9" casserole.3. Beat egg and milk adding 1 tsp. dry mustard powder and 1/2 marjo- ram powder.4. Pour over casserole and bake in a pan of water at 375 degrees F. in a pre-heated oven. When done an inserted knife will come out clean.5. Allow to cool for 15 minutes. This is also an excellent cold dish.This makes 8 servings. 85
  • 86. ZUCCHINI & TOMATO CASSEROLEIngredients:2 Medium Zucchini squash2 Medium Tomatoes (diced)1/2 Purple onion3 Cloves garlic1/2 Bell pepper1 tbsp. Virgin olive oil1 Sprig fresh basil and oregano1 oz. Jack Cheese1 oz. Mozzarella cheeseA very easy meal to prepare and quite nutritious.1. Dice up the onion, garlic, and bell pepper. Sauté in virgin olive oil at a low heat.2. Add zucchini and tomatoes along with fresh basil and oregano, place in a casserole dish.3. Grate cheese and add on top of the vegetable mixture.4. Bake at a medium low oven (300 degrees) for an hour.Makes 4 large servings. 86
  • 87. ZUCCHINI1/4 Green pepper1 Bunch green onions2 Whole garlic cloves1/2 Tablespoon virgin olive oil4 Smallish zucchini cubed1/2 Cup chopped celery1 Medium ripe tomato in l” chunks or l/2 cup crushed tomatoesl. Sauté onions, garlic, and green pepper.2. Add zucchini, stir well. Cover and simmer for l0 minutes.3. Add tomatoes, celery, and spices. Heat uncovered, stirring as neces- sary, until tomatoes are soft. Serves 5-6 87
  • 88. DESSERTS 88
  • 89. APPLE BRAN MUFFINS4 Eggs, slightly beaten3/4 Cup non fat milkl/2 Cup non fat yogurtl/4 Cup frozen apple-juice concentratel Cup regular rolled oatsl Cup oat bran2 Grated applesl/2 Cup raisinsl l/2 Cup whole-wheat pastry flourl l/2 Tsp. baking sodal Tsp. cinnamonl. Combine eggs, milk, yogurt, apple juice, oats, and bran and stir to mix lightly.2. Stir in apples and raisins.3. In separate bowl, combine flour, cinnamon and soda, stirring to mix.4. Add dry ingredients to fruit mixture, stirring to mix well.5. Spoon into non stick muffin pans and bake in 425o oven for 25 min- utes. Yield: about 24 muffins 90 calories/muffin. 89
  • 90. APPLE CAKEIngredients1 20 oz. can unsweetened peeled, sliced apples1/2 c.Raisins1/2 c.Frozen apple-juice concentrate1 l/4 c. Whole wheat pastry flour3/4 c.Regular rolled oats1 tsp. Baking soda1 tsp. Cinnamon1/4 tsp. Cloves2 Egg whites, beaten until stiff peaks form1. Stir together the apples, raisins, and apple juice in a large bowl.2. Combine the dry ingredients and stir them into the apple mixture.3. Fold in the beaten egg whites.4. Turn the batter into a 9 inch round nonstick cake pan and bake uncov- ered in a 350 degree oven for 1 l/4 hours.5. Cover with aluminum foil and cool for about 10 minutes before remov- ing from pan.Makes 12 servings 90
  • 91. APPLESAUCE-CARROT CAKE1 Cup white flour1 Cup whole-wheat pastry flour2/3 Cup sugar (can use 1/2 cup raw unfiltered honey)2 Teaspoons baking soda2 Teaspoons cinnamon1/2 Teaspoon nutmeg3/4 Cup unsweetened applesauce1/4 Cup Virgin Olive oil3 Large eggs3 Cups coarsely grated carrots1. In a large mixing bowl combine flours, sugar, baking soda, cinnamon, and nutmeg2. In a small bowl combine the applesauce, oil and eggs; add them to the flour mixture stirring until the ingredients are well blended. Add the carrots and mix. Pour the batter into a greased (spray with Pam) 9" tube pan.3. Bake the cake in a preheated 350 degree oven for about one hour and ten minutes, or into a toothpick inserted in the thickest part comes out clean. Set the cake pan on a wire rack for 5 minutes, then turn the cake out onto the rack to cool. 91
  • 92. BANANA BREAD6 Very ripe bananas Juice of 2 lemons1/2 Cup Virgin Olive oil3/4 Cup brown sugar (or 1/2 raw unfiltered honey)3 Cups whole wheat flour1 Teaspoon salt1 Teaspoon baking powder1 Teaspoon baking soda1 Cup wheat germ2 Cups raisins (can use chopped dates instead)2 Cups favorite nuts1. Preheat oven to 375 degrees2. Mashed bananas and mix them with lemon juice until smooth. Cream oil and sugar together and add to banana mix, stirring well.3. Sift together flour, salt, baking powder, and baking soda. Mix in wheat germ. Add to the banana mix and stir in raisins and nuts.4. The dough will be very stiff. Turned it into 2 greased “4 x 8” loaf pans and baked for about 45 minutes. Test for doneness by inserting knife in middle, if it comes out clean, the bread is done.THIS RECIPE ALSO MAKES 24 CUPCAKES (bake at 350 degrees for 1/2hour). 92
  • 93. BAKED APPLES6 Small Green Cooking Apples, cored11/2 Cups Water1/4 cup Frozen Apple-Juice Concentrate2 tsps Vanilla Extract1 tsp Cinnamon1 tsp Arrowroot1. Remove the peel from the top third of each apple. Arrange the apples in a baking dish just large enough to hold them snugly.2. In a saucepan, combine the other ingredients and bring to a boil, stir- ring frequently; reduce heat and simmer for 2-3 minutes until slightly thickened.3. Pour the sauce over the apples. Bake uncovered in a 350 degree oven, basting occasionally, for 1 to 1 l/2 hours until apples are eas- ily pierced with a fork.4. Remove dish from oven and let apples cool in the sauce.Serve hot or cold. 93
  • 94. BERRY TOPPING1 Lb. fresh or frozen berries1/2 Can frozen unsweetened apple juice concentrate2 Tablespoons corn starch1. Slowly heat berries and apple juice concentrate until it begins to simmer.2. Add corn starch slowly, stirring constantly, until thickened.3. You must stir constantly or berries will burn. 94
  • 95. CREPES1 l/4 Cups non-fat milk1 Cup whole wheat flour4 Egg whites beaten stiff1. Blend milk and flour until smooth.2. Carefully fold in stiffly beaten eggs.3. Pour l/4 cup batter into Teflon pan, rotating pan to cover bottom of pan and distribute batter.4. Brown crepe on both sides. Makes l0 crepes 95
  • 96. CREPE FILLING4 Apples (cut up)1/4 Can frozen unsweetened apple juice concentrate2 Bananas1/2 Teaspoon cinnamon1. Place apples, apple concentrate and cinnamon in sauce pan and heat slowly until apple begins to soften.2. Add bananas and stir for l minute.3. Remove from heat and let cool. A wonderful filling for crepes or a topping, for buckwheat pancakes. 96
  • 97. IDEAL APPLE CRISP8 Apples (green pippin are best) Juice of 1 lemon1 Teaspoon cinnamon2 Tablespoons whole wheat flour3/4 Cup raisins Apple juiceTOPPING:1 Cup rolled oats1/3 Cup wheat germ1/2 Cup whole wheat flour1/2 Teaspoon salt2 Teaspoons cinnamon1/2 Cup brown sugar1/3 Cup canola oil1. Preheat the oven to 375 degrees. Slice apples until you have enough to fill a greased 9" x 13" baking dish.2. Mix the apples in a bowl with lemon juice, cinnamon, flour and raisins.3. Return them to the baking dish, adding enough apple juice to cover the bottom.4. Mix topping in a bowl and press on to top of apples.5. Bake for 25 minutes, or until apples are soft.SERVES 8 97
  • 98. LEMON CHEESECAKECRUST:1 Cup graham cracker crumbs2 Tablespoons butter (melted)FILLING:1 Pound (2 cups) low-fat creamed cottage cheese2 Egg whites2 Whole eggs1/2 Cup evaporated skim milk1/3 Cup sugar (can use 1/2 cup raw unfiltered honey)1 Tablespoon grated lemon rind1/3 Cup fresh lemon juice1/4 Cup pastry flour (if possible, use whole wheat pastry) lemon slices for garnish1. 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. Place the pan in the freezer, while you prepare the filling.2. Preheat the oven to 300 degrees.3. In a blender or food processor combine the cottage cheese, egg whites, whole eggs, evaporated milk, sugar, lemon rind, and lemon juice. Process the ingredients, until they are smooth. Add the flour and process the mixture to blend thoroughly. Pour the filling into the prepared chilled crust.4. Baked the cake for 1 approximately hour at 350 degrees, or until the filling has set. Cool the cake in the pan on a rack. Loosen the edges of cake before removing the sides (but not the bottom) of the pan from the cake. Place the cake on a serving platter and garnish with lemon slices. 98
  • 99. STRAWBERRY BANANA YOGURT PIEIngredients7 Whole wheat honey graham crackers2 tbsp. Butter3 tbsp. Fresh wheat germ1 oz. Whole raw milk16 oz. Plain low fat yogurt1 Envelope unflavored gelatin8 oz. Fresh or frozen strawberries (no sugar added)2 Ripe bananas2 tbsp. Grade C or D honeyThis pie is wonderful, yet has less than 1/2 the calories of the so called lowcalorie commercial pies and about 1/3 the calories of most pies.1. Crush the graham crackers, cut in the butter, 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. Spread on a 9" pie pan.2. Bake pie crust for seven minutes in a pre-heated oven at 375 degrees F.3. Dissolve the gelatin in 3 tablespoons of boiling water and add all the other ingredients and mix well.4. Pour into the cooled pie crust and refrigerate for at least four hours. 99

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