FOOD RATION & TIPS

PO FOLK CAKE ----------(found online)
Ingredients
1 cup packed brown sugar
2 cups raisins
2 cups water
3/4 cup shortening
2 teaspoons baking soda
1 teaspoon salt
4 teaspoons ground cinnamon
1 teaspoon ground nutmeg
1 teaspoon ground cloves
3 cups all-purpose flour

Directions
Preheat oven to 350 degrees F (175 degrees C) grease and flour a 9x13 inch pan.
In a saucepan mix brown sugar, raisins, water and shortening. Bring to a boil and boil 3 minutes. Remove from heat and let cool.
In a large bowl, combine flour, baking soda, salt, cinnamon, nutmeg and cloves. When raisin mixture is cool, add to dry ingredients and mix well to combine.
Bake at 350 degrees F (175 degrees C) for 30 or 40 minutes. Do not over bake or it will be too dry. Test after 30 minutes. A toothpick inserted into the center of cake should come out clean.
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LENTIL-RICE Casserole----------(found online)
3 cups chicken broth, or use water and 1 tablespoon vegetable seasoning
3/4 cup lentils, uncooked
1/2 cup brown rice, uncooked
3/4 cup chopped fresh onion
1/2 teaspoon sweet basil
1/4 teaspoon oregano
1/4 teaspoon thyme
1/4 teaspoon garlic powder

Blend all ingredients together in a casserole dish and bake 1 1/2 hours at 350 degrees. If desired top with shredded cheddar cheese during the last 20 minutes.(tightwad gazette recipe)
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RICE PUDDING

1 cup Instant brown rice
1-1/2 cups heavy cream
1/2 cup Splenda
1/4 tsp. salt
1 egg, beaten
2/3 cup golden raisins
1 Tbsp. butter
1/2 tsp. cinnamon
1 tsp. pure vanilla extract

In a saucepan, bring 2 cups water to a boil. Add rice and stir. Reduce heat, cover, and cook for 10 minutes.
In a larger saucepan, combine 1-1/2 cups heavy cream, the Splenda, the salt, and the cooked rice. Stir constantly over medium heat until thick and creamy, 15 to 20 minutes. Stir in the beaten egg and golden raisins. Cook 2 more minutes, stirring constantly. Remove from heat. Stir in the butter, cinnamon, and vanilla. Serve warm.
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Sugarless OATMEAL COOKIES

3 bananas
1/3 cup margarine, melted
2 cups uncooked quick-cooking oats
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract

Set oven at 350 degrees.
Mix together all ingredients in a bowl. Mix really well.
Let stand about 5 minutes, until oats become wet.
Heap teaspoons with dough and drop dough onto greased cookie sheet.
Bake at 350 degrees for 15 to 20 minutes.
Let stand 1 minute on cookie sheet. Remove cookies to wire racks or a towel to cool completely.
Makes 2 1/2 dozen


OR

2 Cups Whole Wheat Flour
1 Cup Old Fashioned Oatmeal (not instant)
1/4 Cup Ground Flaxseed
1 tsp. Baking Soda
1/4 tsp. Salt
1 cup Butter or Margarine
3/4 Cup Sugar
3/4 Cup Splenda
1 Egg
1 Tbls. Vanilla
25 or so Whole Almonds (no shell)


Preheat oven to 350 degrees F.
In a large bowl combine flour, baking soda, salt, sugar, splenda, oatmeal, and flaxseed.
Soften butter or margarine and with the egg and vanilla, add it to the flour mixture.
Mix by hand until all ingredients are combined evenly.
Spoon silver dollar-sized balls of dough onto cookie sheet. You can either grease it or line it with foil.
Place whole almond into the center of each cookie and place the cookie sheet in the oven.
Cook for 8-12 minutes.

These cookies are full of whole grains, fiber,and protein but still sweet enough that the family will love them.
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DIET SOUP RECIPE
The following recipe contains several non-calorie vegetables, and you can eat all of this soup you want to eat, and still lose weight. You can't eat anything else though, but you are allowed to drink all the pure water you want. This recipe is for 12 quarts of Diet Soup which you can make in two Dutch Oven 6 quart pots or one 12 quart stock pot. Or you can divide it and make smaller pots if necessary. It does not matter whether you use fresh, frozen, or canned vegetables and broth, although fresh or frozen vegetables are usually better tasting than canned ones are. If you substitute vegetables, just make sure they are also non-calorie vegetables. I have a list of them I will put a link to at the bottom of this page. I hope this recipe helps you lose all the weight you want to lose. May God bless your efforts, and give you the willpower to succeed.
1 lb. carrots, sliced
3 medium onions, chopped
4 stalks celery, chopped
2 large garlic cloves, minced
56 oz. tomatoes with juice
1/2 small head green cabbage, shredded
12 oz. green beans
48 oz. chicken broth
48 oz. water
3 medium zucchini, sliced in half moons
12 oz. baby spinach
1 tsp. Celtic Sea Salt
1/4 tsp. cayenne pepper
Cook until vegetables are tender. Eat as much of it as often as you feel the need until you have lost the weight you want.
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CREAMED SOUP DRY MIX
4 cups Carnation nonfat dried milk
1-1/2 cups Argo cornstarch
1 cup Croydon House chicken soup powder
1 tsp. garlic powder
1 tsp. onion powder
1 tsp. sea salt
1 tsp. cayenne pepper
1 tsp. black pepper
Combine all ingredients until mixed well. Label and keep mixture stored in a capped jar in your cabinet.
To make your own homemade creamed soups, combine 1/2 cup dry creamed soup mixture, 1-1/2 cups cold water, and 1 Tbsp. butter in a saucepan over medium heat. Bring to a boil, while stirring. Add any of the following ingredients to customize it, or use your creative imagination to make others.

Optional variations:
Add 1 small jar chopped artichokes/
Add 1/2 cup cooked and chopped asparagus
Add one peeled and pureed avocado
Add 1/2 cup cooked chopped broccoli
Add 1/2 cup cooked diced carrots
Add 1/2 cup cooked, diced chicken
Add 1 can creamed white corn and 1 tsp. dried basil
Add 1 beaten egg to soup and 1 tsp. sesame oil and 1 Tbsp. soy sauce
Add 4 oz. jar drained, sliced mushrooms
Add 1/2 cup diced cooked onions
Add 2 tsp. roasted minced garlic
Add 1 small can flaked tuna in water, drained
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THE TASTE OF FOODS:

Sweet: nourishes Spleen and Stomach grains, sweet fruits, bananas, blueberries, oranges, figs, dates, honey, molasses, etc.

Sour: nourishes liver, gallbladder tomatoes, vinegar, chicken, turkey, green apples, lemons, limes, grapefruit, etc.

Pungent: nourishes Lungs and Large Intestine onions, garlic, cayenne, ginger, peppers, etc.

Bitter: nourishes Heart, Small Intestine kale, lettuce, broccoli, Brussel sprouts, arugula, endive, collard greens, beet greens, etc.

Salty: nourishes the kidney and bladder eggs, tofu, fish, miso, sea vegetables (arame, hiziki, kombu, kelp, Nori, etc.)

THE COLOR OF FOODS:

The color of a food plays a secondary role to the taste. For example: a green, bitter food such as kale will nourish the heart because of its bitter taste, but will also nourish the liver because of its green color.

Green foods nourish the liver and gallbladder, examples: celery, kale, spinach, lettuce, cucumber, green grapes, limes, honeydew, zuchini, cabbage, brocolli, collard greens, turnip greens, avocadoes, artichokes, green beans, English peas, snow peas, edamame (green soy beans,) asparagus, kiwi, Wasabi, pesto, basil, mint, rosemary, thyme, dill, most all herbs are green, green bell peppers, green onions, green lima beans, Brussel sprouts, green chili peppers, watercress, mustard greens.

Red foods nourish the heart and small intestines, examples: red apples, plums, nectarines, red peppers, tomatoes, pomegranates, beets, red cabbage, red onions, red grapes, red kidney beans, red wine, watermelon, strawberries, raspberries, cherries, cranberries, Goji berries, radishes, scallions, pinto beans, red lentils, red chili peppers, paprika.

Yellow foods nourish the spleen and stomach, examples: yellow squash, yellow peppers, corn, starfruit, yellow apples, pineapple, lemons, mangoes, golden raisins, egg yolks.

White foods nourish the lungs and large intestines, examples: white onions, garlic, bananas, cauliflower, potatoes, pears, gingerroot, jicama, water chestnuts, bamboo shoots, sprouts, coconut, plantains, white kidney beans, Navy beans, Great Northern beans, large butter beans, grapefruit, turnips, parsnips, oatmeal, grits, eggwhites, Celtic Sea Salt.

Black foods nourish the kidneys and bladder, examples: black sesame seeds, Nori (seaweed sheets,) black beans, dark raisins, soy sauce, blackberries, prunes, dark chocolate, blackeyed peas, mushrooms.

Orange foods are loaded with carotenoids that make Vitamin A in the body to help the organs function, examples: oranges, cantalope, rutabagas, carrots, sweet potatoes, yams, orange peppers, apricots, peaches, tangerines, papaya.

Blue foods help keep hormonal levels balanced, examples: blueberries, Concord grapes, Japanese zuchini, eggplant, Peruvian blue potatoes.

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What is allowed on a low carb eating plan?
Green beans, soy black beans, snow peas, any fresh berries, apples, cantalope in moderation, lettuce, brocolli, cauliflower, spinach, zuchini, yellow squash, baby eggplant, asparagus, collards, mushrooms, tomatoes, soy flour, flaxseed meal, balsamic vinegar, mustard, low-fat milk, eggs, low-fat cheeses, most nuts, seafoods, meats, chicken, and turkey.

What is not allowed?
Drinks with caffeine or sugar, white sugar, most beans, potatoes, rice, pasta, white flour, cornmeal, corn, candy, chips, ketchup, bread, or anything with flour or sugar in it. For the first 14 days, do not eat any fruit or any breads. Limit your decaf coffee or tea, and drink lots of water.

It is not necessary to go out and buy all new cookbooks when you go on a low carbohydrate eating plan. You can use your regular recipes by just making a few changes to them.

Any place you use flour, substitute soy flour now. With cornmeal, substitute flaxseed meal.

Use low fat cheeses, cream cheeses, sour cream, buttermilk, skim milk, etc.

Bake your foods instead of frying them in oil. You can beat an eggwhite, dip your foods in the eggwhite, then in crushed cornflakes and bake them on a cookie sheet. Or you can dip meats in prepared mustard, then in crushed nuts or cornflakes and bake.

Instead of sugar, use Splenda, which has no calories and you can bake with it too. In your recipes use the same amount of Splenda as you would sugar.

Drink as much water as you can to keep your body hydrated. You can add a slice of lemon to make it taste better, then eat the lemon at the end of the meal to help burn calories.

When you must use oil, use olive oil.

Use no calories Butter Spray when possible for flavor. This spray also comes in olive oil.

Check your labels on food products to make sure there are no hidden sugars.

Take a multi-vitamin supplement each day to make sure you are getting all the nutrients you need.

Use low fat powdered cocoa mixed with a bit of hot water substituted for high fat chocolate in recipes.

You can substitute an apple for dessert after each meal to help you burn calories.

Drink a small can of grapefruit juice after each meal to help burn calories.

Use herbs and spices for flavor, as well as reving up your metabolism.

Applesauce can be substituted for oil in a recipe.

Realize that this is a new lifestyle not just another diet.

Walking or dancing are good forms of exercise to burn calories.
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STRESS-BUSTING FOODS:

1. Whole Grain Breads
2. Oranges
3. Fish, avocadoes, potatoes, beef
4. Rice
5. Artichokes (helps lower cholesterol)
6. Wheat germ, soybeans, nuts
7. Bananas (Eat one every two hours if you need a snack.)
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