Author!

Dagmar von Cramm

I Photos:

Michael Brauner

,4 Wn~f YO~J.~,(h~dNeeds

r~ M 'tuld''s W~ight COIr&H Ib' What (1I'uld(en Like e Eat

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a
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'hn

It an'p !=PCl
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10 Wh,:n

My Child 00"

wh ~t O(t I Dolt •••Jo

The Recipes
1&~

Po r Br12i1,kmsl and [l i~ f ~ ti ea It my, fie t~5ty rrec~I"e's. ,starling and Hnlsl'dl'llg for

the

~1:tV

26 C.orTI i na b les-For lOlJers of cl ea r b re Itt(ilOil5 hiip5i: Sa uces wit h lots 0 F veg~lab~e3~ s!Jper~h~~I'~~¥grain s id.~'dlshl!s. an d petam cla 5501(;5 ~6 ~U in C ne - Ff(pm rfs 1)11,0 em iii 51 ~r~rry to be loved nood res prepared if! ,[J 1I"!e'W way: Yo u r en IId<, teo, wrl ~fii nd [II filwrit e r'l!dp e ~en~ 4,8 N.eal t hy [l*S,s@-rts- EVe'rythirl!1 to r th~ swe~'t toe t h~!from baked apple p-.aneskes iii ncr puod In f;S to b;a:tt~r ca'kJi2's,a no fl1I uff (illS

,App1endlx
5i6, W~~Iii''I(I!;;'Uf Chiild ill$, 'Sick. 5:6, :S\P~dai~ ID~~t$
60 I~dex
62. (red,~ts
)i!o '"

lil fip5 for :5Lf[~ess:: GllI:aJi,anteedJ Perfect ,toA\i!:dng for ()liIiltdrenl

".;.~:.~'~rtJ
~ ~I ~

'~'-

~,--,-.

..

• -II!!. iI

l'''!-,:

Uu:~irlig ~~lily yei:!if',il~ th~

YO;!.1 Colin ~ fDIJIi.d;U;ii!J(_1]

,Ii~ ,!;'h~M your

t1fhCj~thy

U~:§ OUit:§iJ @asy'm'O

II1:uU'iitialil and [!)!:md ,e1li!tillt,g

wea_1l !!:ni IdiiE!f1i FiMlrn ill bottle ..if-or 'the sakE of

o!!ill1di 'wh~1!!

h~bits.At !.lgC' OmlC, fUur' child tolerntw plJ\~~;t~~ IfIl1l1lcn e-ve,~y~hingadalts eat,
,1!i!th(j;l!,Ig~i '!t.'lth
[{iSS,' !1j}OOIll~T:lig"

[lieoi r ~e-:ttu, h'l:!W.~'i!iN'. the I!iJOitU~ ,Sihil4!i!Jld

"" Child~ell1 "k~nk ~:ooUitLI:e," lh~r dOl d!!"un~! i t's ~QO'QAlC!1! ~w~¢rtll!ii!"'d oolit dJr;iII~. th~i. ,gwe' tb~1mI
:3i DQ!J5.t

of ;e:1I1~

'brn~'n!.!ll!ffi"

dr~pf)ear b'll their

siKond 1~~rU,r;lla~.

no' nIIJtT:'it~Cinfi~value.

.. Foods e-nril.ched, wilh ",d!ti.lm~.m, and! 11l1hllerals

5ubstmilCi,i,5

we~l-done. ~Ildimn !i1il1 (!III II pleoes, and :not itoo; d,f)!. Aftl.!lr II!.... I .. 'h l:ne1J ~'Il(IIDIl'S,.i1ippooir,'~ cV Sit~irQ: Gel mo~~.r.~~rnd lhC'.i ~ l:Q d i;w;:!ithrc ,~,Y.'ii~~!li!l'i; ~dy arc
In e:n:~'Hfe.
'~IIJI [lQ

Wvt' 'i;~~Jd~n.lo~, dfi~~~ or

~1iI u:nms~5'!JN(I

Wha~~~ i;e S.i~uatti'on 1 l' Ito' th~ldreJ~,~en(lj t~~e,ifil tQ

more
Ii;;tlnti!;:!i' tbiil1fl, c'hir.Y' !l~"Ccl.

dnses. \~ don't yet kll'lQ/W'

~hhi~ dCi~ ~~©.d, ,aH,{

and, '1i:'Il(:f!!i!1~ t:hildl'ifilil NI: IDe maIl)' ;Bweeb. 1;..,tii~mdOIT!;~supiVli)'" !lIJ'lOI!.It-h ''!I,.d1L1~];b e 'liIl1 tde:1li t s, I
.. MI.f1T110i;:irui

'!r\l".'11~

db

.' They '!ail!; t,t'lQ' 'ID!J.u;i; f-a~"

pTim[lrU~y "hidden" anii!'lil~ I [(L~in hatdDg8:! cheese, rns!, f'OOcl; li.'!I1ift~lii. nil.1lsnack ~ food:;;, thus. hliot,t.'OOSl Il,g j'he

lUlcldJlicl1io--much le55i dn'iJdrcn

itjfki:mlderg.JIrit~
1':1, ,ilg.r:-lretlllli_1'e

specl 1]]1 l' P'[1:'p i1I!i:II?d d ~~ 1:5" i[h i l"dren till res "'ge'ii'1l'c !'lO'
hl'Jliyr ~ s,'I;Ih~r;:epl~b]t 'Ill

I......

ri_!* ~f olJrte~iosde~~s.
~, C h Hd IIT.ilI il,.'a,t
IiIli£~ 11l:'

,germs;;

'iii[J'rbirl'illl

hUIIiI:lil:holdi

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:2

'The wiii:i!k pOi':ril 'i':m

cIMldrforl'$ m~nl.ll Il"liain :is th~ beiW:eelilITiiMl snao.kj'ns.
I)U~

0'

I;YW~llil:';i;5!Jffid~·fU., s

r~f,"fJI~tind~.i!!1iI I1Iml ~he}r 'n~~~ts IYL~~(!j~~y j i nkcd ~of'ilJ

(e'.!j:.,

cbeese,

il1lUlai,

ho~'dogs).

_-ii(J>e~t\!1, disagn-e ,~hi)liJl

Wttl ilt: YI~u (iln IDa H:CIi'l~ ~sk~d l}' h(if'i.'i'the food
pL1ri111i 5!hot'!ld ~ook to p,t'(!i~idl1l' iIli bfil:an.cro ma:iD af I1Ili!~rmeJl'~5
(SQ-5~
'P~lf(;Wb~'

wh'io'~h~r'~his,is hilr'mfuL •. ChiTdren eat 'too 1~~ll£ :gri'!!ln. pO'tuto~, "'"ge--t1Jbko\l

nlfui~::Marly-two, ,perceilll~ ,~~.n almnst lIlili fruit ,i:1l1d 'UJ1.c~lh~:rd ill only ,seiduiflJ, w
,;)11"1,(1
L!i!~

,orfoo~ from f,'Lt, ili'fIld

energy frol:Jl ci!lJ'b!lliI1T-'rlral?.8.

Ui -J5
pell';OI?:ITi,it

:15 pereent ~ro~l PM!Il!:i~ ,~,

"~~ii,!b!J{1l_ mUJth

:Il"- AI, the s:Jir.!'lie tim~, lhe:y

Ci][
i~OO

M~~:im:]~ f8.'U,)',. ilr, ~ r;I'i:1d h'~h-sl!l~r. roods ,sU(lh Z!$ faBl

5dIJ-p~t11lT1d,

food, l1;i~cl food

iilIl1Idlltli1:lnlf-ec~'

~i~g filour'.,

[~Olllery;., lTId 'b*d ~

goods.

Gopyngh ed matenal

In~).f~tig~~ Af~am~r~
fOOdl"l.il'u:ih as :I;lillillik~f~5lih
n:'l~il!t;rs.~.5:; ,[lind SGtifood, r(DtI:C~

H-'jA'UOI! U U;i!!'1:. VA Ill' r' IC,-·'I:.,'II[...:I e 1:.;I!i; 1lI11..i1i 'OJ'e'I'.'" ~n m: ~,lillll!lllil, ,lilil ~u ,;;i!rlill~I, ~U '0', , ,IiJ
IGIIb,

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n

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Mmmitll!~ Phlint [O@d.:SiiIl'C'~ ,IIs ''in:gtl"ib ie,."l. I eUu [If: ~ ~rii.Jalt~

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l:ttm'
:l;~rs,

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;i',j~i!~

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l

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l'IWUl'

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a '1f!~,Cj1'l!~(;.

bili"'to-mi01'

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,t1i""llrwe;~f.!t.

ro:u1~:'ililis: r~'11:.b~g£'h0~S r1f-i!1 fi'Oltml~'~.ai'fg~'" hlldl#J.iJ'whO'~ i!3'M~ C

,qfjr:! M{I\5":e r~!D!lP!i'e J~.qn;:' , (f~l:Jrrt:hi,ld lW:e.i~.i!rsrtii'-['"!! .ilI\It!l!:"<.~~ rt1'! ~~i!l' a:'O!l!'S.!I! .mud IiIs l' ~dgM; ,~~\!, ;s.ng;j;,!f~'s~~y',gl sa·~e 'WeJ,~rr ,n~l~· M~e' " g.r~w;i:~

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'W\eigh~ rConrecH Tlhis, i'll, t]~lllik~lr~ j~~'. [Ius-t til) ~1l1d~~,4 ~r~ ~Id, C~lru~~jt\!:. hdc~ iii! F'lW~.~. ~hl~d'ref~ '~he~J;,:U ~S' :r~IIO'wti;I,;\''ciSIlu: l~ SlPIi.U~, ' :p~~ :i.]!lidis, dlivid~d, !b'y ~HI~~SBM ~ ,© t~"mlx"¢'Jme ,(!. ~~~tl~' :ptI!d1S}I'
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:lOOaq:d~~ '\i}U1r ,d~l!i~'h~er' • 'I'liS, ,.n :pfliilnuJ.l, ISl,.i!'.;I Itl:m, "~l· 'J'!!,"i. ~~ we~H

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IRelllfll'e'al'.

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M1lk_,,!'j~ IliaD):
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(i

:by '168~,tlh:t:!i!IT,b.·~ ~Jn ~l'iIim~ 'I. ~ ~ -.~!J_ .. ~ $~l!!~red~ ~4,n ~lo..022 N, 4-:~
!I ~ ~

&q~.a'~,~d" tif1il¢S 7UiJl:t::u;r ~~~ I~M'1;;;; 7 3 t \\f!!";11 ~di!Jtttl! :F~'~ Ilid.cfl,] rcl,1.'ilicl~-"cl
'~ilI(~;C'J).
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7fl(l :;;:::: 4~'iF,IlI~i!j;is; lil;ifl~' :rflT: ] 5..

~ ~ 'yt;ilf

11'!!i1k:~'Ii:l

1_'lfQJ~ iJndl

~g;'tU!bIM

rc:"bi~dJ~,~J{~d,W ~:~~~ ~ncl.ex. his ~E'Wl'lliglM illill T rl't~Iili:nd!iii rdJi,vi~{~ by h.e~JI~,

~jl!lr
~JI;l II:M~n;:

r(!lld, :gfi~t

sq;ucarcd!.

Copy rig hted

.aterial
.c.

'n.Jf~:~['~il;lirnil'i:~(~}", ili;Mt1f:rn, (bm'l

ChiM~ i\!i:~ Th!i'Y

S<f1ll2tul!!ef ;!Iii1i~

But
.'11150

;t !IisHi:'t JU&.t ~ WI~tl:er,' o:f

1

uh1O'~%:h~'\1l:' ,:I~.1!~1!15ltiru;H1il\l,;~
p:r'ti&~IT!ji'n!l;;iit,r't'lr for '~~];ernH ('hi," tlilcir
i:;!'141:r

rn~~ ~m!bl~ ~:b~~ ~illlll~t~~;tpiiT~!L\"IJ~];i.

",...hat tti.~Yc,pj:. H'q~II'''d'l!!;,1' ~~

whiles tg.ul!Jd
I~~ aad f'OOds;

e'oit'hlilg ,on ~l~

~'!i!Wf'w,fl,;1,der-ed too'

,f~,f, r!Tl ~

't:it)li1!i~,,3:2!:1i!1i11l~:jj~ '",ve'

levels:: ,Hei.l['~rng. .s~g!n.:a~noe" S;t~~~~ iIl.nd t04l~h .. 'h1J ~d~tiCII~ 00 ~h(i'Ilavoi'; :naoLiI~Ili-:r8el ,,:s

hr,uilhis i~inUii!d:un, '~hlj':'

lnrsl

p.1:i~'C'. pr,obl(.'rn IOf 'TIle

,abo iITil~}Grhrnt,- 'Ifil: iO':r!Jliclt~5, i:ra'Cll:C'~" r ~s down o

smoo~hly,. (-hUJdJFe,n~O¥~ ~t. Tihi.:!moo~:inllpmtalf1;t' irltluen" is che e%;lmp]e ,or ith.e
p-aVi,ents (~.TfH:taeoordi;ng, to :tiIfliidies. ~~pei:i~nll ofd'J.e'

'plays ,lUll ~mpor~-a;liIt role, 10 ciI,ea]1 w,ilhI~[~. childlre\D1i. ~e-erl n:J;lIl]fQ.gsJ 2!!lld, 'Fh.lii ifidf!.u!L~~[1:'iiX'tfU1 :li\l!HilMe m('~~ tirn~ 'llf>elJk.fu5l1, ~'Yrio.b, di~llbiJt'1T; ,find a lI1i1iD"trll~'lll,g and

rmes.
1

t'llblInih,fii:lllliIy!i;Taving,Si;;'~nd ~m~l.arn:~ ilj'r;.e; certainly 11I.G~'

afiN.::mOO]] or a

S:li1a~.

mn:;iisl:ung,!lYF

~~@ :S!lllh~,~'", H :rolli, but !know ymJlJ' ,c:b;i,L~'snrnliIJfe and

~,r

dll~:l:'y'prndl!L€it~ ru~:~uJlfro

u~',

1PE'I~f~ren!l:!Y:~, you c~lii, dii;:i:!I]

'W~~~1J beW,:f:: lit

~!VCf!) ~[i~1~ li~~$~Ned d'a~'~~~o1i5, Qlltkr do ~biJ&l~n~,9r'id I~h!l.r on"~ ~i~ d bi.i.'unci'" :il:racl~tro"~ f:!,w;'o\iJ!ii'8"

m01:her') flin~Jhss dhildt'cn ,S!T{!i~, ith.'!i~:,of thei r friiC'nd'S,.

YQylf (Ij~li~~.:i'ht!l~.1 bi~r'
imPfLcl ItM,U:iI!(OUif'

lib~\~.

low·f~lt,il)rw-..ysu~,:u:,p,t18U'lI. I Butda~'·~ aLtffi!f yo'lLIlr ,e~~]d mllu,-es~r'i'r.t_ed! ,~c:Ce:ss III I:h~ ~·efrietr,~~f pill til 'L1f.'y" Til' 110 ,and !iT!~il11t~rn pitriods 'of f!i~tiD.g. For !C',N;~lmilte.,~~r'tJJj"'-~ mrn~'Uilo;g n'j!t_;jlits. 'ytlur child, ;sholllM ~n.' I1I1ml: nriblble Olil ;q, mr["O'~':~o

~htl'dre!} ~~ ~u"tple' fo~.

Thrl:y ~ikc ~i th!l'!ji'"kn'Gw"
~~

lEami ,I i~iUght ~
The lIirIg.;rc 'oiler!! ~,,~~~kli a ~r:i';f,;"s Idls'h; .:'h~ hi~ih""L .:1:1(;, chances ,'nlllt thqlil Hkiii':uL :~p ]!i]'Mi~g fCiUf ehi.M, U}~ diishes. Lni'!i!t Ithey ,aO:I;l'l Ii~.f (U dlorlt ktliWW.I:f rlrie~ d~'t:iff.: :i'~II~'h~1 lij~ dt[~'!t ha~lUl rol it Do:lil'it avoid.

keep frolll s-polli

3IJ;~''Lm:p®nalilt

Iflg I'heir
~iJlI~. f1!Ji[nn~

'"""h:all'

@p~ti'~~·.~~un,~

hoclY'slgrnJJl\s,

eve.ry nu~e'!;.xnatlie;!", Wi.th

th.(lj~'fJDur ~hild: :5il'!lll.ddJ I~i]lf;'.rll to, feoo~nh .. . 'They Ica~:ll bllii1l(li~e e waiting lmtH '~hey"'re :~U.ll.Ill~ry ,t!f) .eal. Af[~u ,i:!I1~Iii Yl1lg~'- ~s' 'tIl~ be'St, 8,pice~!

CltJI:dhM' ,rl.k~1~i\1'tlJ.tg ~1l'_:5t'~r.f\lI!."!iJ'mpalil~"

,pe:r,~;Sil\el1ice, YOlLl ,mar), ,~venl:llmJ~ywea:r tth.em down. -11'1!f: iMIIly ,~ay YC;i.!I'rd:dld OIIH dl!;w:'I~iP':ilI~:~!lit~ clis.h iii:; :rtlif:9 if ~hr~ gJ.':[ n-p.!taoc-d ;Qhi.inL"~
!D!r,¥,:it

Copyngh ed rn a erial

WI4'.Al (~U:-ID',~EN

T~eorv LlK E TO l!tA,T

iLLIl

c!Mi[ill,@~Ii'I',5ifooos, 31m '~p-~ e-~ i'~' !il1i1!Jti!e fQ r i;I !l:ihiLdr,en. 'Thiil-V u'5ua'llV {.olfflll!mI~ oonf:i2e~&oni!lry.

~~,he-s~' don:e' ln
miDdf'.r-at~o:nand] pmope,11 tlrae,
i1i~tthe

11--0

0' :2:

dar,FY pr(itlu~ts.d~pks,
,!mdl,t:@rr@~15" '~tlldr~~
~hiDW

IIlim, Ki Dilid~rga,l'tew.
A_5, 01;:1' i'>lti
~!] f(,,"'lI]~;

]'Q u

ca ill

'that '~h~ ~,Iitafii'!'in and mime~a~ 'GAlin~ent Is, ~rrei:Un:u ,sod! ~h@,ril!'

h~~p :S~~?ijithe rul~ ~IJ

~iJ]lder.:Wl'J:ten. ~iiiillb tl~e' ~e:lLhea:s.'!,.--'OllLr i1i~Jj:e'S. 'Ifond :;1, -~,))iln,d.and e8tilh~ish s'CIaJd'illr.uDy wilh the nl;~l~~~tu,ei'Jts<' p
(

,atie' QQ;.e1il '~erd(l5e.s .. Thesiil' 'fb;cdl$ a Fe ,~i5t!1

'iIXI1l!~n51~L I n oEh~r
W!!!!~:5. ~gy

dC-!i!·I;

rreedtMem!

Til e. Efiviiwo Ifmil lint

Teili(!~es, 'flO 01 ])I!r~in;g dl~ Ilr,j'~~~' ~-arsi ~'Ou as p3iIi~IiIt5, m sl:~[IIIC!;rds,of 'the' a kiklil~n ,ilrtd dili,~rns,um!Tl!. I3iWlt

:Sil:miM~, pro"'l;![J. Bd~5, ,(Of WJiI cl ,g;,f.t!,IH l~1I1 J:uf'€: » ,1\:1Il mgo'Lmriri seeond h~~kfThSI: ;5 ,fui!.'lt~E',~han hl1v~ng t cJ:Jindj[~1i1 sirlnplr ,!alit wh~n th~)"~~' hun.r, H;'LUn~_fykids, W'OI[!< had to get lJ;!fl tl'N1:m !i.l'..ild;y'
~n 'lila,1ft ih~ir n [,~t b~a_kr~~'
:M ,!I't!l!bic;,

'Uloki[Ji,[!., batkin.g. paalilling~ and htu,,~&H~ arejdea~

;stJh~l)S
'-. ~JfS.
• '''-

for 'tfil-e' kiJl]dlll~!f:'rem

",0; 'U'I-_ . ." i; _.II :LOU n IU!~ii1BaOI!l.~Sne~1

'wilnJl: ')'"OtIlt child ~n

'wm e.::1II:
•
~.-

Ifli tne t-.oIllT~iln.:)' 0:" '~~ ~mr

ir ..'I-.

th~ {gt"\il, u~}risin!]j,ewl] ,gjn-adr 5it~ti;i!!'li du:' :5upC~m~:r:-l~;; ..·t. foHlbQfi r~!!'~UeliOn ,ilnid YOUJ
ch ~~Il'rn 'III,ffiI_~t ~i;Ii !!':.'!ii WUI' thq' ~ 'illifll T.V' or hmr' ahout
the radie, '\-VIilat' i5'hil:HJ~d

'!~(nilt~n:1P'O'm:JT!~l'i. :rglljl!' il:Mld :~f

1~11.J.~'-= _ ~~

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.~!!

Iil~ ~~~,

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1i"I1"'",.. "'iii !ElJf'~·

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:Srl~tks" Se;rve '~hcln

('i~p!'o'tb,le' t!l:!'ehiMrEn. pureed ln :ooyiO,.~~ r OOt!lP~- Make o

~,g.t"t~bl{;' ]1U,~0i:' ~'i1':L j!.1i-oe"rr· land nT~x:h WI:~hJ fnlii~ juiQ;, Dun't gi'fe 1j]~'t~litilb :st~fJbJ1:h~'I1 th(' immune s;ys~:e.llland pn:.,..-c.~i~ h~~.i't~,i~ ~Ma~'I1I, o llii!'i:\e the ex~mp'J~ of the pilJrcnr~~ kS ~tl'e[]1leilr irnport)iUJ!'~

them ~dniks ~n cups, In the

eve.nLng. a:li1cl pm~Mym'fllllh •
,~toming, you ml!1l;Sl~U~ ,aJIO"o ... ,them ~~ei.~ bo"rtle~ bum yo:u

ltiurH :1(I 'PeITNL~: cf dlaily ~~k~Di~,As long. as yalLlll" child is ~t ihomill' ;and dOe5n',u ~a~ o:lillff si!blnngs. YOl'l]cen m'!O.id IttJ~ feflfl.pl~~:i:Qn.M ~'iBellS. ~IIJ!S! , d!un~t 'biiliY a~)y-Hu~ e\ren'~I]!llly~
the 5"'W~t 1I;!liI'!t~n:rr!!m~Jn ill li....

m.l:J~t ,t'il?I:Ur:e' :~~',oo".'Iiplei1:'!?~ :;]II:

'~Jhr.,md.

or their S4.~~d

~~~i

and t;:'lke' a",~ ~n dil:ree,,"i;OIlL

the p.11:ifL;f:rr

'l;:mU them [Iiii! The impcrt;:Hu thing. is to rpre~n.; t'ne (,s~<JJbnsJllme(Tjt ofs.\",~t :1l"I<ili:~~, lJ'fJIiI"t o.J:!ils:o.le'~rl,lr tt:1ii;M \"L~lli
sweets, n.o~ even 'I,"tI"'hmda~~:oo: IIJpse[, As frlilrft.
ill

m:nig'ht t2ike

,~cl18'!lIIlJ~~g.~'of i!J

'v~'Ll'.aml6ili. to in ~~ :!,!!, bn~llc-f~t: ~ili'jfne_ ~l'C CDr 'h:I.jmilir' c'll1i M .s.di~ a f~i:'n'llill

5111i.ii:k"

otTer

YOUII'

II;,'h~Mf~ll..u~:yog)l.llrl: arid t!:l.lIl-lL1],

OIl1Ja1' ilf:ll

a whH\e:. prepare

gooclb}~e'oo the '~m:t]t~!l: ~1l1d. i~'!la!':!:bW.r~t'ea; CifilwJil:c cup,"

,~ :SWEet ff!i::Li~disj]

Sorue cnild'l'oI;'lil

:Iil<ij'l,fC

up, the

:iii "ti"etlliOiJte

'bO'tdt:, o~ their 'a""ltril~'i!;vhH~ otbCIT:5, ;n~~d:!!. :plI,lsh- D~]ld:1ll~

1 i!mC-mIDiIilaJ' S~~j5 (j~ Q.K~r. but: ~fill:y',r,rj :!im'{JU ~mo~rrrs ,~,fiid~ild~ifl!iltll;,11~; veuy ,(jorusdiDrJJ~ily,Ih(.;' I;ong.cr yau. wait. '~b:eh:lM~T :i!i~dl rnere ~in.'wl i[ w~~~r:. rt'~r b ~1D1I.J(:r.·(hnd.

4 S.-55 l or a. dcsseut Ef;~~'I:disn'iJ ehest" where you'r. chi ld CO!i.n ;a~iCl:n;l1Illt[i.al'.e ,ci.ur:d.y iIIir.i:d ,k-i. IhelUl (ib.UOfie one tm11r a dl;'!Y ,~ft!!.:;r t;!I. !1!'be£i1_

(:!lee :pa_ge..s

Copyrighted rna erial

WHAli

nu

• • I. II

I ~ .,

D 00 I F

M V (H I L 0' .<_

,,,,PtaYi!i!1 wah H ls er Her FiOO-d?

P]~}'~'I1;~
• -

..., I~ Aiway5
~~~mi'child
~L~ iIIl

Bi@!t,ween ,M,eils'~
,cCJ!liI\p'le-heues

~IuIlg~

m eans

k.'I'L't1 irn~" Btu:

WDlliil,.st3r~!l

:ihh~y

1lIa:~lIiraJ~u,!;I
-i'I

there are lim~ts~

OJlI ili,g,rl!.

widu.'HII.

,d~'ndun~

OnL"t' in a

t'i1tilil~!' st'i[DJl~" A Im~J·

k.: ~,Hjl'

~'ilh.Ht,~I!Ni:. s

[j!i!gtt~r rf.H.Ki

;!Lfui clltl'S~rc

,t:'Ii~M, lit(~~'ii~lii (l'Mlik

br.e,!ilU~~, ~ liit(le ,a!ld ~~Ii!'i.'Cll1iiitg un t\h;~ ~n~itltmjli'L iilil

lfiJOm'~fII~

Ktio~hiOlr'I."IiiIii 5a'~lis~f'~ Iii~i:r

;i,d~Hli!l.)'1fi to'

cihc' :mj~!1!niiC'~hi',~~,
Ill~~d. Sl1la"{:ki.n,~;

to play ,:Hild '1.:"';Fl!~;ril\l'IiI~1,],~) j~ 'iMith Ld~thL'ir senses, ~r your ~hild eats 'Whh. t'"CrlJI i.'l't thetalile and l't~t1i1.1'1:"'S, i,t '\;\!id~ ihdr

aH eh ndreml
Olil

'~h~Ij}the,~ hand, ,!.~nJJW~

and' lime .sli'~51!:!'iI'e' 1Li'fE'r;v

l1.eNfjf).~
(i(\Il~'

WtIlf!r with' il'aSj!ilillieffl!'s

h!1Jn,d~, ~II!IrfJfi. and :s~~}ti)ti"l(l'F.S i[I'IIitlu,'\ill" 11;iJW~,lll'~I.i:I"~l'IiIiL'" UI i b dilUI'i1. ~If~~n !l..trHld':1! YHlJH (!i1IrO!j,'mt"JlI~ l!:.!if ll'""lJtli'I!I~' .. LIa'k-ii'nrr :lbv ~• ,til .t1
II

llll'!ul}lem:s. since il: u!S!II']U}! 'iinvO']'I,\'!L,"S 'lJililhe,llllD)" rillfio!ls, 'I ~~ dliJ1S" l'.iJJndry. \lITHB r~I~tfil,];j.ld. "fr11 ~~~(:"S'Mblnsh diJilif Ii:i )UlnrliilIri-:."6 (jK~IjJ:rr;d,"-'\ill,ilil~. ~~'~ illll~ stin.m!d be dnrut ,n the t~hk
tiJlildl ~rrrus~hlc,iill ~llilllp~[ljy.

'fif~'S'f1~fiP!l'

' In'd U .,•. ,","" "",~~' ,A,\,.,P .. iI) POW(1Il tnlr!l.l~t'jjj;,

..~n~!.~iI!iU"'f bclifJ.n2' ,th!!v• It. UJ'1"IlI 'mhIT(!~

~ln\flil !it)!,} m!J'Ifi~' ~~~!j)c't~'QDlS., r

Le~th'CrilJ ~tiif .hlll' 'pii.:l1l:~ n"'[I~h

tltae pCiitl:!~:'m~~1[]In plate, ~h~i[J'

~jll(iI 'Spl:'t.".1.ti

,th'l'ir

II:lIl;.'{Ii1, btJ,tt,!.:!r,

h iI'Ill~ght !}L" ::!I Lim,t.le' 'hi1i:r'd ~:m

~'iiUif' fiiL"~\'l."1itrll lilwil.!'

lllt!,~iJHinir.ig.

Ihllil""1I; uTinv>'snacks ITI~!1&1!r~;j] 1J11.'l'\ili~"~ hlhr.y"re rctd~~· h'LIIlTljllwy, ~~Lm,eallJiju.'S! as ~iJJi,i r ~i~'Il I il"hiM ~rt1 rrli,,"r ',,regC:l.;]/hl!::s, iiU' rn"&lit rruiL

Nlli!i;va.r {.• leens 'T1J.,,~'''lllll~I'''''iI!' u'lllG'l IT". iiil"

~1115 ._~ _~ . ~@!._~

l_ ,.

'~1Jd:;jly,rn~,'"n.cni!tllr!J1l ,i1ren!~' t."Xpil.'l."ted hl ,Ch~ilJ'II thei ~~~}i.l·liL

'~l i~ , ,irn~'l;tnit.:!inl:. ht!i~"jj!w~ ~hu'~'~.ll't~,l~,il W' iL"('n'ft'("~Iy ~f rn
~!':~SS

bUi
tlin

by' ~ru~l~l;r~n&l.':p~~td;';:~1t."t'1'.,••,.WO'l!1li~ Try tH,l~hllffiu 'yr~1Jillili£1 ')itu~r il:h i Iott AnlvtJi:minl! 1~lew? lltn"'tC'Ifi!!I'" j;!jltw~~i,,:II rl! il'tl!i.'it'I~~y Oflil~l~ ,,",li1iMr"{~n ~;Frld{!'.i' !&.!I"t.~

yo:ui'li ~

1I1..~'itlru(-d ~i,'I.t~r

Il"!e~!i'~J"v,ifil1iJj'j;l~f.

Sll!r"":i n~ I,nli:m!idwjj~:!ii '~~li'1."mdr

:j Ifilt"ii~~t~aDM, ~lOf

fu~~ b,'.I.:'Vtj dl.ih1 Ii!I~,rvn~,fJ.'!,1·~~h

UlI'I."i'Ii' ,rml(~lt~~I~II;''lliL~1un
~)IjU,

~}r

y~M1
,iil:1Ai

~Ir J~

~!l.'!iilrt':Uj;iI,,"XI:~i!.:Yili1,!C'J~~

J;tm~t :!ibli1 ,Uil;"'fililShl;g IlIfiii,il

kUI~ilkitWilrtr;;!filo.. a~' (hikhc~, n'.li l'I!Cl C~f rur' d~C'.ifi':l lu take !i("if;i!i".;i:1 s(!['vIMgB
tli!;lrn :!iMrt
tm.io i1i'ilili~~I"
.

rna krn~ Bt lnil:dihl~.~~ time '::.;

t~J'

[!.,illl~I;J~J!rtcfL Rldi!JM~rul~.!l,

il;Hij:t
-

hy [,J~~il~:;om!
~

n ~!;(~P iI, 'Thi$ is 'ij,vlit'ifi t~'J; you :hillvt' U) n.1f.1l-ic 'it ,'lib:i.q~hlu:l}f'
ck'tlJi' ~~ yfiiil i' ~:hU~ :th~~~lii~irr

try ~, .l:iJ1Q:t~rrrt!1 and d"dcllc ~h!.;;r dn:I1i'I, lil:l~ i1!" n(!'i,I' ,clbn'l, h>lllj,ll1!
~in j:u_ n~~tiJ'~, diM~Jjj!,,:".d cL!lil ~~ by ~~, i'!'1!f'iisti]. ~[!I;:pi ~i:',¥iij~ l'ir

,rn~'~J;:~l' h~'hJ., If du;y

l'~Ihev
--

,1i1\'W.!i!iI-" ki!i,'i//C
~ - .£ -

r:t~iI.J(~):1iIdlC ~

pkLtil:', hCi1i~Ii iL'ir~

:iJi1Idl,~i''!.~ ~i,.d til!:."'i'i'll,,,d, [h~ I

b~kw:i~'rr'i:s !illi~il,i:!ig(hI; ,!i~'rl!i:I:iJk' ~:Ilfuhe ~~thl!'r!':, alll: h~.hlt.'. ;;'lit,

ne::.a m:l!'iJl.

Copy righted

,~~nal

For Breakfast and Dinner

IEVletJ'! a
spreads

((ij

~dmeal

(aJO fo

~tifv'your chHd.. Mi lk d If~rilks for

me mhlg

gflllmp5,

gJI',aJno i~

ana 'fru i~''rror !'oe'irea~,Ifa ns," an d ilea ~thjV' 'who le- :~rah'll blr'eiad~ wiUi low'~rslJga,[' p ~~vid eoa d ~Ucio,UJs,'Ya,~il~ty'!ilnc a Ife mad"l ii'll a

FfiY",

Diips aWiid ~alad 5

m a~e' ex(e~~entt ;acto mnpanTmHl!nits to fmsh bmad.

~,5, Fruit H;;!a ],5, Vita rnin ( Boos;~

j 16

20

S~ e ~tSp ~~OJd

Date'

ChllQCO

~~~1~'

Drin.k

211 RaJspbe rry Almo 1'1 d Pa:~te :2. i ~~isifllChobolate (tJ"eillffi 23 23 To mate R'EH!iIP,e'ppe'r 1[]ljp
Guaea me ~e

16 ~e'rrv¥ogu rt :S mo ot,~le 16 LI1l'U'i:'1!' B~Ulil 1no b

1,8 Fruity YOI,gu ~1t:Cflea m
1.8

23 Ch~ve[) r p
24, !<'aJw CaJrlr(r~Corm Sa led 2'4, Cousco u s SBbu]

Cliloco ~i3Jte ra n aLa G

'1.8 20

Poweor e,rea kfas'~

Vege'~aJr~ane ntll Sp read t

;U-E' Le mon-MI!J'sta rrd

IDWIiE!;SSTll~'

fOR

BR E It

Retip
IN N ER

-uick, R,eclp
fruit Tea
SEFt

v ES

,"1-

5 ER¥E'S

1 't5p1 drl~d rno.pped .appl 11 (sp Irai5~'liIs I 1 nsF' flu ked eo rDr.III!Jil I 1 dlMh apple "UI_ce

:1 tsj:ii II"QSJfhl,p tea ~fJr1 rO§fdniJ!ll"@ililnrg)

, :2 klWiS r 1,tFash.a1P ple ~lfh;e I ~ (UP

c nberfj' J uE~eI II, 'c:ubes for Ii!rnt5h (4l!P' lC!J'HiO

I 1 lemon

11 pt..
P ~ll
l..o'lo
I h!!l1
Ii.':

L'

["U!Jdl i P LC"J,"IPi,,:tl klllpico. raisins;

t [11,I 1ca net or bflll..
1·

11 ~11J~'li~zr,. t'in~~under cold IYlllt."If, end Wiu \~'ilh ,]pplt' ju i L" i11, bkn( er, r~~ :2 1 PI,ar" ite cubes iu ,2 glt'1'.'llS., fLIi'~I 1.1 r" m kj;\,"'i F'UI!"!.:C' and l~~n ur l'fully po L1f LIn ·T nberrv ne,:lJif t !;: .ltl.;! ~ 1;( I.;!~. ~r\'l.. "''''illil ill trilW. 11 desired, ~ nUH tL]l I L~r..l\ 1'1 slice,

;j.Illd {U{llunl

. I .Bring ~
reru ';Ul _. and .

>L1.lI?_~ wate

~u .L fmi I l!I'FlJ
lill ijdlil,[,~,

iiHL1;i tl,!Jpt I.. \d

'II

amJ le1; '~It.-el 1,1,Tin mimnc

we
I hI.! LI;.\.1. ~. '1;;'1.'!h:m',..'ml IT'!
!Scr'\"("

nd
.;!Ipple

hoc.

~ 'If.aFiStJOfl: For 1'10 l'IlemiB!de ~Cedl (e>El. cCII~bji1i1!' 4 tbips fruit tea IN th Ui~

11nrnen r SWI?Fmm 80 t<l5'iE! wlll.a IlUI'!;!: .s;!,_~ r, ,~ndserve tr:.~ (old.

rut(~'i1r

15

Recipes
FOR IBREAKI'ASlII ~ND DINNEII

IDllr:lnk
s E.I1!VES,

D,,~-t,n C---'h-,I"" .... .. U -'-~ g _~',,~, __:_

oeo-(ate

f8j'!;.t,

Ri,a:h in (aldwJi

,Smo,uth:ie
SIE III VIES :2

Be,rlry 'Yogurt
I[j

Latte 8.1,lmlbi'no
S E;Fi::\I' E S ,2:

2'

~. 4 '~S~instant

.~ 41, dirh!d dul·@;.s.

1'1~, !J.P:~ ~ ~illk

".,~A ~uPI'Iiri!sh
:2 tli!:I,:5;upr

miJ:Ed Ib'e;mes

r 19.'Ol,,@D

~!t!!mHe'~n8;'~_d,i2~ffee l 2: ~,~, bmWli!~I!~r

1~'P c@~~a l::!'Owd e.F

Gwa~edlcli!om'Late

1~1I., m~~k. Ci!JlP·S,

ro~gaJli'li1ish

'~ 't-5.pllj(\a'n'f~~B

], (!.!lIP p,}lain V'D,S;Uf~

:V1.

cup'mbll millk

r] R.emil}'Ji.\I1:
oIi, ~1l.t£~Il!,

pj'~

f~!J!I~}

.2 tsp 'OOffCIll br..we~ l1';fjnul~, ~lJ];d 'I ~JS'psu F:and trnix: wcl:L ,[Elir.ilrnit'; 'k '~!]P \wt~r. 10 ~, 'IJrniJ ], ~I~ilflse aod iOrt ber;rtes_
5d' ~lI5idc :!li2'IfCl',iillb.l!li!"i~!i, ffi:lt" aud :lii'f:!:wr~n~~~~e!l. ,
I.!i:ififil mixtllJIrC
~!':;

I:~'~ gnfL'iS e'.!d~

1,

OOjjllb~~!!;:

dates aad :l1rl.ety ch'O(l1. [[ii,

h!f<IJIml]!k" atIld
00001 and (lalt:S" and '~o tJ oil, ,~

~~l[

~h~[!il~d,

brin,g
hoot

IY,:Ji'rnlsb,SIPr.ilnkl~' berries with ~~r ~!id k~l ~~2!~dbtvr:iny, :2 ~ CmnlJDill!i= ')'"(i'gli:r:'l. ,mlEk and! p:~pi)ilfed OOl.'rt'!<,s, [i n iIlI b:le'~der:~ and IiiJIlItl6e Ilu!ll'~ijl, - --- smlJil;ll ~h •'lL. iii Ii" -u: __ ,~ g__ -,(["~__ 1-lhJ; '"', "I.1I!i. ~~," g~JJ'w" _h'h 'r'l1,Mien!li:d berries, ~radlserve nmnl~rn_~u~ly.
iiP'

~I~k~!'tmiillk bu~:d~n~l.
rillilk wul1] a 'wii.'I!'e whilsk !J]frti~ fu~ul1r.'Carefli..d~y spom.'i f:Oili'l:i!ad fbJliik hnD
IbID'J[' ~~:

I~;urm iilik mrntiJru' .ililtOI;[l blEIlii"fe.r and P;lLIrfe l!Lunil the dl,!Ji:,~~?"iec~, h:;i'!.~:olm@:i:.t

'21 ~lffirVllow. :IT.-o.n1J ~~rn

'ooffee bevera;p:'.
LIJ (1;j!Id. nlln-tal 0 r IIlW-Wat

dg~~pgoi!!ni~. 'PbljJ!lr ~;n&'Q 1 ,~l'asdts,~n;d, ~piriIiiM~'IN~t'h

gJJmg{j OItrJiGiliilaJte', ~r'!."£' b!!Jn~

LL.I

o
Z

I-

Dings a r~ mil!r~iill50.
!l~

V!!!ry

r~v

rolil:1'In i
(Ion: iii

ViluiatEoliJ: PrelPareo ~ugl!Jlr~ [hi'li ks wa~oth~1i 'ff~it~ deperHlIl'il,! IOn per5IIiina:~

~Jl~f:~'r:en!l:@S ~Dd the G]j\~~t sg)Ved with :jTof::5ihn"i'pe' ban QlIHIS • .a,priicots, lrn;jlnS:iJS, or
,~~-i:!~!'II.
I'

o
Z

rnllk foams bF;!HeT 1i't.arIJ whlj.1ll:! mllk,

u,~c I,o!::ol,g
i:Q 11Ii~1Ib[e

ulf!;J1 WiilY

~'!JfTl[lk.e

L mLtLiJte
Il!~.,

Lr~~m1l rind ~Ii!

Thelr

1iJ:i!'i'iillri-s ~"'''' wi Ln ~{i;;:OiJ.

~Qifi~-de!N me:lof1<S.

P/l.tlr(;l ~iJ;=r" Dille

(1lI!;]lullilb~

D.rl:n1t

MolD IrlldrHe? 8eI"iIV 'lr1ll~:riI: S;rn.oo'[I~IE! ithlillfl ~tfc'rn:~

_.

i,B.U~ ~

,~

rial

Recipes
F6R BREAKfA51' AND DIN, IER

~icln inl

(alil1'iiIJrti

N til ~,lrU,~ OIUS

~Irlu,ity YO'giu rt
[.re,ilml
SiZlR~ES
)10.
.11<

IPo'wer
MAiKES 2iJ;-~'5 5E,IItYUHiS SIER'lJiE.,S; ,;., '~CUPi :2

IBrelakfast,
:. 'ji,:un (Ulll~
popc()ili! ,(ow Uli-t2, ,~~ps, PI] fljj}f! d '~D'I1[i~
ji,

~,ripe bQnanlai ,2 U~S' It'ii!'llfilo.,~ ;~IlIII!l2~

~, I!:UP' irO'",,·f;~.t sour' er~:!,m

I!HlIUI!PIP:t!lO

:1 Wjj1ll

!ml~OOi ~1:5 or wheat o plain yog!lll1l:

iA 1~l!Jp ~l\ajnl YOI!!!'!'it

~,ripe rnillngtl ,J tb:s, 'nakie(ll
I~Dil?Dnll.ltJ ,tIJ_8!S~d

'1 :La 11l:!!i1 FH;, llif'l ~lltH'Slfiilhi ifliill k:e So

(JLlIP ehoP-PiI!!d il!m~~,n,ld.ts
~l!In['Qw;~~' ~I!!(I!ds.

:2 tSIP 'GO'rm~n~mt.gil1ll 8(~8l""@j

·u"";" ""r 1L. .... i't.. v I_I",,!!;; n"",·,,_O;;;':!r
<;11_

:!IA. nlp'

1ap;pWe'

2;A (UPi IfiEJ!~S·J!:'!s

:I!~ (ijpll~a !,!~1i'i~,i!:'~lfJ,P,i!1l

:2 tbs 'wa~l!Ull'5~ bJiiIi!):~!ildl G: ~r,awl:!er~'e5i fjJ~:i !!I('1ran8:e)'

'11 po.,Jrcliil'mtJ.atliLo1
ili!l~SiJUIl" i5~l1fl
:rl;l!f' l: hours

and

loi.1'L1Hlll1

ilh cup! wlil.e~-tgerm :~h dried d!l~liiped,d~t~~ I!:I!JP

:3 ~bs ,!!l:I":!\I1:@!O 5~mi-:$weJe{t (l!i~L§f!}te or (hm;c:ot3Jte (h~tpc5
l tb1§ 'J, rt!!p
i5iD~Qal ,P!ll"t'ld@f '~HI!UlaJllI1H~'r'!I

® P"e~ ~:rf'fi;e,:, ~iil~~e-~ jO

1·1 (j ~i!1d~~

0'[;' ~I

j ui~!ilin ;I]J ble;JJ:der" Blend

and YO~)IIn:
un.~~], IliII!I:Iolh,1~ll:fli:'i,gerllle S

'Il.lir.-:djum~fine 'Rill. ,[I SOl:ffilrn (.god;

'proct.'SSOil"'or 100'~ ~rintdeT" ~1[Ux.'~~'ith (il]p' "'j!illi~~t,o % ,i~'liakli1:iii, :pMtkL!ge" ~nI!,ye'r,,~md

rt{fi"]~~!te p!,-oemighl~

2 ~B~~J]\I! ~rvinl:l} p~.j 'ifllHlng9. {:L'U: !'IIi - 'rrL1i~fRlinrr ti:oo pit, Illlk:e fLne.1y", and fuLld
,~ra[1:l! the
~g)i.l'['llJJlh'JUre.

Pfep ttrtH:!,: 20 mhullte>s

'2 ~The
t II U~ POlC!!ped~ pol~(jom em
heat iIIIl(l:rge, IlJill1lgflm~ palil, "i,'!f~th,ii, Ud. }\.dd PU,pOtM',n, i
'W"'1;:!r.~ diircli

n;~t mmi'l[ngl bi pm'r.~ ,cd '-!.. comUl~ ~'Wl'tl] ,hQ.lfle~" ,(llinoge' ~~!rl!pee],

...:1 •, rog-un ,iUlu ;a:ga,'!,!'e IN,llre

'11I!:r.

311.spm:lI!] yog~)jril~~m c '~I!IJt{!i illishes rJ!lId:sp:rinkt~

'~\i'ith:wal~
')I;.

tIW:O'JliIM:.

b('~~ ~nH~ oom, the pops. SihtikeA'he lllUtli oo!:'k ootl fmth. let tJ]!C: P'O'pGom cool.
:2 ~ Me.'l!lilwhiih:;.
'l~lilJirolMg!Mr

'~P1?1lt;1Mild stir in,

jl, ~R~l1Ise wm;,i'b~n'ies and

y~jfial~ll!liln:: ep~acj!!. liltIa n,e,(il R

'~~~Ui ,I)~!terf!'1lJ,i'ts-, Inste®d oW

slfate-d !to{(!\flIIJ~'.use grated
!),;~!iiIl:Ei!!!latt'@
I[J

mix I]nn I~!h{'otli!g;r ~ln~fOOilZilJ&S

finely ;:hop; m, if: ming alii, 'il))'OO1lI g,e.!! 'p! e~ {MIld Ii: ut 'lin ~iJ 5m1al1il, 'PJ{''C~, Sp;r,mkil.e
,g~,fl!ll!J!11]'!r~iJ:h
i!JlI'I:iJ

r n !JI~'S!

in a ]!3if~ iH}W'I, Add popeorn :iU dle ~f!lrl and :!'i~i~_ 1"rnn:li[er.
,gtf,lInu III to:!:iItlll"8~1:
S eve r-JlB '!iiiei:'J{:s.

'1iialrlL.n:s

~'rllisb '!!Iffl]il ,fruit

n~",~I~e~led~~twill b:-ep fu:r ~

!lj~

III ~iL:~.1iI e-t::ll_

:u~

rtl

Redpes
IFOR B,RI AKfAS'f AND

cnN N E R

If"11 r ~he f,al n tr~ 1lll'1!eJtIIl'e'rt siflv'e

F@'wU.e
lMA~

JI1I~H~t'Fy

I navol~f'~,m
C,lJI Iii"$ S; ~'II!!lEAP

V1ege:t,a rian
~AKES li.'jlH:lIJT

Lelnt~ Splre,adJ I
],'i/~

Spelt ,Spre,adl
es
.A ~ CHH

ell p.s. !1jiPR:E:I!;O

:)., ~ Ib &-esh ~1lA5Ii1rOOtilliS

1, iO:" 'j'Q'j'j1

:~ iI. ~lI!{Pt'O!'illl!!l,tQ' [ui~~If!!

::iA CUpl !I\Il!,dllenm5

~. s,lt:I:a[~ Y'B~:~!ll!l ben

"1 (jUl.-lie garlic,

pe-pper

~ ~b$,gil
~~ CUpl ve,gf.'~lat!'l\e! ~1lQi!:'k

,5ialt
Fr'f!sh[y' gjrHu:lf!;d p€!P;fiH!!1F

~n (UP'it~a()Ked~e~t s
alnd ~t!yme S~U; P~p'!)eT

Basil
1 Hrilll~ l'Onnl'O jllJiioe to a 'bail., Add k~tils; an,d s~mHtEr GV!;':f',!a!'iti.1'lhealt :fof.'
,5 - 'I(l, m
Ith'f'H [iilil.]~~(.'It

~ "'' '!I'' . .,,,,,,,,,! "'" !U!_ _I~ 1,~ i"''''',-"i;''' .....Il'ii''f ..JI~·"',.:jj _"'im";:;;~'"

~!;'I.!I ~~!!i!L~""'~'!i!,IJ-!

""

!.J:n~ trolh:iiOO~ il

:~nll'tee'.

-·_.:11 -~~ .!kirn:lfu 'I!11'. '. clean nUJlSnlJrOOID5 O!lIllu :lliI.t:e'tlllJU.O/" ne'olJ
;I.'1!..

~,I r:eell onion

c:

and p!r'~h;,tDld fi D~,Y ,di~, ;

2 ,r.:inetly chop bclJ ,Peipp~[ in a f"OO-d p"Jca~~r.S1i1r beUP('P~~f' in~olell!'~~, . -:!i!1:~U.Ii~

:<I!~d s~-nn

k:i t!,!l!§:-rc",,,,,.thi

oil iilirlld brow.n, nlushroo.mrs, Ql]ion. and ga:rlk. ,Add s~k, br,h:l!,g to a boil. Add. cs.pettt and herbs ,ajr.~l.et ~t~WtdfBI m ill~r!i!!dies. [ z III Puree ,i\!U~"grodi~en~s: and. seaSOOfIt'O
t~.iS~

s9!I~:f.

l~ep-p-er~ ~dba!Sil.lrollsf-e; spread to ~ oontill:i.'Ill!21' and :!i~:O:['l1;!: ill the :~f:l'i{W.~tOf. ~~ :~~r ~bQlLIt ~ ~~
IilI ~!l}Wii"lEd,

ooi~~~ioef ~~~ in ~he~m~~:o:~. .afid, ,Keq~ :~r;iib6~U

\!II;ith,'s~~ and pep,pe:r. Thafli:;;~r. 'I~ a il-Dver&li

tt·~ righted

rna erial

Reli:'ip~s
FDlRo BIRE'AKFA5T

AND

DINNER

,hu ~~e P,[lHU r~

I FnJI i'ty

IF,@,r

U~,e PIal at r~ ~ Low'~Fat

R.aspberry ,Almond P:la,s,tle

MAKES ABIQUT l'h ((jri!i' 5:Fl'IRiE.A[)

CrSI'm
~AKe:s

R a islirl IChO[IO 11:11

A.lB'OI!J1i '1 i(li'~ :li,I1i'IRIE,k~

>-

':Ii.

packflli.lliiRa,v.orr8{11

~1OO;]Jl~,~

tbS:)

,g~latii'J'l1

~, ~ CUPI ,!!;p'ple

:~ tbs :guarn !Jn~t~d$U!~U ,], CUpl 'h'esln, IliaSipber~i:esfmlt~y' :~yb~Uut'e 'fim~eni'~I!!i!lwed) 'ru

luh:e i.h '~~Il!~!:s:iln$

iA litupllbUJ~!ur
~~ ,rtUp5i

wtiillElt,

ttiJs,IIl'oney

:sr,!jmnd Ih8iZ'ilfLnlllllts ~ tD5 ;ClIKO':--II ,po:wd@r'

:LA '~IlIP s~&!ieliedlli!llm~nds,

'1 Co 1'1i1-b1' ne!',~e~al'l'tn, '~l)JgaJr" ~,nd:u.h !l:!.i,p 'Watt~f'-. SlUr !illlilg ~et$t~Jf'i(! !!,!i'ht! l g~t.rJ~in '1:5 d lSts.ofvll!d. ~b@liit '5 ml f'! ijrtes.

11 Comhine

boiling

,ilpp:~eU~!De~~:fujin:l ,a;![mrl j b1J!~S1U!r n small iSalil~l\il1'lJ1I and! br.,i~ ilil: to abeil. SdmlliUl'Ji ~r' ~.owlreat full' 10-2:5 :iir.lMlu;t-w u:ntil d!l.tc:bnoo.

, -'.,11,._ '......

2, I Rin:sf,i;'·,"!l5--P"bef.ri~ ,ci.1m~Jly.COlrn'bilrm ..---!I 'I. ~i . -_..I~" - _J -=~-~ Mwu non,er. i!Ii_nu geJ21f~Ul ~un8.~~~e 1 pu •. -'.: , f~liI!UJ " ,ill] a '1bIel1,rl_eral the :hijgl~eg~en~~~, fbI" $ U~:mim.1!~rtlC..Lj, 'i;ut'l~,Ih~ :iini:d:~-e 5t-;,m~~iiJ ,~I.

2·1 Mea~whi]~Jl!Q~~~. 'h~~~ni]'i:.S,~1iI;!iiI]

l.!t.lilgi''eased

a.Qd 'ot~~a pm~~r '~{Ii 'bclgur-riilli~JIiiIiil'ml'l'ri[i' ~:llIci1, Pi'li"" ..Adcl:

Q:U~'

pt.l!~ in, Lood, 'p~i[I'Ji

>1l00 l~r 0001. ~,ps. 7 (tays.

nntil. ]Ileady
eG!rJ:~~hll~ii'

:5n1oo~h. nMlI~~r '~D OO¥i.:::r.erl T a

~ II :~'nl:!iD 'U1i~~~d, : p:,tni ~QII~~ !5li...~~ ~lmiiJnds,~[Lti. m~iJi'~asp'b~'t.I1" iStiir m;b;tu:r~ TrnnS"[~r.rnSpl)~LI:Y p.a~(1'tiD' a s~er,m~ed.Je~Hr ;~r.and ~~t.IDol.~s, for ,aoollDt ." days.

~'f&igre.r'a!t.ecl. ['{Ii!' i1heu:~

Recipes
FOR BR[AK~AST AND' IHNNE.R

~I iiHi'i ~'IO,aJDry ,~il (!I,

E,gg"~f re E!i

NQn~Da.i'iI'Y' a.~~ II[II-Fi~ee·

CI,as~h:;,

Tomla:to, Reid P'e P per IlilP

Sil FtV!E:S ,~ ,.. :2 ripe tli!ima1~:oes :2 n~dIboeru~ pepper,5, ']i. i\i:liliial[ ~ni!ilin jJJ, tb5, !O~i¥eoil. lu.iIii dlll p~rsley :2 tbs 'hllmato pca;s;t! Fresl!i[y'gr~lii~el pepper

G 1IJ18.Cam 0 Ie,
S,EI!!:'VES .ii,

Chi'vI dlp
S IE,III V'ES,
lj,

."i

~ime'jlri--!l''i'"fI'-r'''';., ......... P_,,",",,;o!'!O;1!.i!

101) ..

:2: ~lip!ei ,BIV·!Il!!&ado:!i, t ~!!lm!liu. cJ~l}VJ!! prliif,

1....

1·1·I.lH·'!o!IO;i!I!

'!A~ DU.lDli:h Irl:a~i'all1p'a[S~ey

Siill
tile'Slllly gr~und Ipep~eIT
@

:. 2 IDWlntheSi,~a ff5~e, :2 ClUJP.5 SO'[JIII eream IDf ''lWlilote ,mUk yo!)!;!!iit; 1C!UO¥el!i!rlilti iimln'~ced
i

0. r [p,1N!! SIBi~

~n

S:t;l~:
f\lN!!slb ~y g~~llIlnd 1~~PFI1

seu
~,~J1I:IdhslI!pr

ppep '~HIft!e.:15, ~11r!l~lles and 1 ~I\j'jlli~

iU'L'd
d]i~l\12-S~

11Grn~'El' R~n'J;r:;~~
m h1l1(;. :rre.gIDj"vea:lilcil,

m:l~~lry;

~i!I~~7~jYiii;ie'", (lilt

a.~dO;e$ ,its, 'pecl",

:Fhj;eb~ c:hof~·

~,

~~~!I'1:e'~ to:rn~~II!f's~ clbcr!p

]J'iI i;j,

~eU iPe,ppeD'~ and onion,

c:Ol.1J[-,s~~ dhop. CO[(flbiilfUl' amCi)do illlU]IJ e~::llfutrel¥' w.ulJh ~~m,e juice.

iI;U"'ai'!!i'?'I;; ~f ma!~o~ bclW i"i;(··~n~J:'S '" .~111' UI", __ . "''''l' _ I~_,~I"" ,'
3ilild olil.mD'll :[or .2-,:~, multss. m

~m~1I :P~f.il~ :~e~jt:1d~ o:il,~~,

,Rern.love :paJil :fr:ct,m, :h,mt.

21 'R~ltiIs~':p~nil!e}~, ~'h~'
i""'_ 'l;..Ai1ilil,UrII.e 'i!" ,~m:l!i:;'

:2 ~ ClOOl1Ihune SOUlri('~·.arn or 'fClgUIF.t and pdic, Season ·with sal.~:iilnd pe,ppel!': ]ust '~fl~~ servij~g. :rold lit d~iiM~~
.' l)~ili~iO!l1.!s·as
,liIlild
~I

dry,

:211 [tUClS/e JW!~sley;,dltaike d!ff~

rem ow Ieaves 00111] SlterLl S;, and Tine.lY cl1op~'LoI1l;libi!l:l;!1':
'oo:m-'liw p;;I81:e" li::oo]~:edl 'vege1~'bJe~and 1[)11i1l:'s'ley .. c~O:U

h' '~'I' r=e~~;...U,I!l;; g,.. pamLey" and..il,~do ..P,lJIree or' hond m.i1dil, !lJ!I.l't[~IJ'J;EarJ,},,' &lUOoth. Se~so:n,'~Dtaste 'Ij .ith sah ,rtlrllcil, :pep,p~f, ');. DetidiDIii's ·~vtU'! ~oired or bilked F,lHtl!tat.oes~ a:~iIIe.d foods. OF .as a
breadl spreadl.

rumtd, find,r ,d'aap ~~,,\\!:.S.

Drei'id.as,ve:8etii!i~~ei~. d
,on (I(j~am6!'£!,

spr!ad

illllli

~, V'aiifi'iilHor'il: Wc:JE:' ,I)~h:er Ite·!'bs. :St'i'r 'ill'l :~Fa~edil:aJlftmt5, dlroed rad~shes., e!llIPe1pjIlie'rs. b
'~:(jm!Tito!Z& !llif' !l:1!I(lL! fI;1 bf!'rs~,,o1I'

~ot(t~le.l!ji'~~h SilJt,

:PGJ:Jp;ef'~and !)!J.~r_

1 $m~ll" dioed 1i!3l\d-lboi led ,egg: ~~d,~t,ute !lm!Jsml!'~" '~'(J~sJted!'i!!.!its. Or ,seed!;;.

R.'fH;'ipes
FOR IUU!'AKFASJ AND

DINNER

I1j;"j'I!XrPe n i!l:ive'

Ra;w Carrot Corn Sed/ad

U;RVES .4 ~l !b carrots,
i tillt!ilp,t,~
'I~; i~I:JIP'YIlJi,SlI.Irt

S,@phisUc,aJ~ed I M,e d n.e'rra iIiI!,e:aJ:1il

3 '~'C('jml;.m~' W~.5miJ5~ 'veF~'o1IbJ~~p.1ir5ll.e:w~,®Ih~. ,Qfid, g,Q.rltc. Stljj; in tiel~ ~tld s~awlil, to ta.s4:~ ,\'I,f,U~'h ~c;
and [lleppg~~ Se:I!''!re t room a '~~mp-er~tl!,lJ!'ie';j)~' oo:Id.

$, E ltV &; S 11;

'_','ll~r,g.e lem'on
5, '~~

~ruii¥'e'ii'-il FlO~ t ~e' P:a,I!'!I~I~V

S~U
I?re~li1lv :8lfound. peppeii
IIJJiiitlO;Obi!d ,II)OU5·C~li!S

'I;;', i~Ulp !SQ'I;!J~'~J!,,a[!!!"i! t '~P miWlmu~~al\d

2'~b-s,olru

n ,i!;UP" IP~ili5,l: 1lbs.

i bundii

L,emoniiiMus.tard Dlln!l,s:s'i nS·

s E:1!!:VItS
~'l
ii,
~@l'I'Iftl'ill

:21lb:s,owarnp Salt Sugar

~!Ilri\~'

:gI1eJef1l'Q'l!1iQOS,

IF'~'S~I,ygJl!!u!i!d pepper'

J 'l'Q:ilIi'ilaJ~iileS, '~h: 1i!)!XI1:!i!!mbeu

1A, Qili P ,canDia

saWt

oil

'A.~~p fJi1e'5h

0 It"~z,en ~l1la,wed liZlO'~1i!i he:liil'l:oe~s

i btmdill paJrsley '~;.A:(j!i)J~ clliOjl!)li'!eSl b'~a~1kli!li~ivfi:5, ~dove, gawilii'(" pf,e<ss.ed

5, '0-2: ~e~i!idlreese'il ClIft! fll!1b'~N

1 mp mibj mUls.tili~

rlfli,,!s!M~,gr1Q~ndlpe;ppe~
SU!iilf'

il!!' IPtre~~im!!!!: to Ii1i1ITtll,li~!l,

11:RI!t'!i5jf:'
'!l;l!l;l~.

0!irn'Q'~~~(l1~1i!~

,[ill'lia, :peeL llUllSi1l

ffpph~'.Cl(;JI~

t 1 Grru~.~ l~ttl'olil.pee'l. 311id :

5;{j)11I~~eJIlI(e.
". ...._

11I]ID '~,Illiilf~~,

and :~I!Ll'O(ve

!!...J!J[L1Illi~lIl'e'

'Ik'

~!tld,~ppl\e. :
~~n'll,

:F~n~llf m!~~' 4lr;['O!l!l ~

Juioe'~[~,~u~~, h(u: '\,i,f~)~el;~ ll.em{!lm 'pttll" iOi]~

%,,[:ujp ~~'tr1~ ~j~.], 'p~Fiii~. dd ~Jilcl, A
C!Dll~O!l!t:L8

:2 ICQ1:wh~netenIDn, juj~~, l

21 Co:IiTiIJb:UIiI.e
,~;r;(i~~'

,~est~:mI~~~ ,(!III~!M:id.;6 '.ibs ''L'\1I!it~[ 1m ,~,$i;~~'~:o;p jti!iC". S~~J.

ji1ilr ,g]. and s'liIlltke' um.1i][ 'lJbe

'yogJ.IIll!'t. S!l!t:EI"

allu:il

let

Sltl.l[l;d.

Em

:riI'Ill!IS1li!Jji'd~ cil

and

] 5 n~i!t'u..!lIllesor
1P'i;i~~iI1,~

'1!I[1i~;ml,li~Uiid,

il'iig!r.OOie~'Ii~Ilare '\~~, :n;'iii~.cll!,

jill~~~ mL"'i: ~~ttiJ amd,

~~!i'i
,t~) 'I'~I~

h~, been ,gl~$()rlJed.O;r~if (

'OO~~~

Sc1'li!ool$1.

iif'il

w1~h~~~ pepper, md, S.tl-PiI~

a 'paclta.'~ p.~~' f~UO\v

dlnFe(;tlo[Jl5, an. 'p ~ruS~'.) 2: I:Ril;l£e'~ ,!:'~ealli. nd r.l'lf']~' a dm,p v~~~:ahL\e~ p31r.~ley~ illlltdi

'W'~~il'll d~,ess:uI1lC.Add ~,Il)!!.I1I,and

"IMill, CElJrn'6!:s ,al~d,aPiPL1e

,sa1t~pq,p~~ !S.iJi!3[" ~~ps ;:)ij;d in the. :fefri8~mt:oJ." fu:r a'hi1liQ'd

[week.
);0.

],ISe.!$Q'!iiI, g..wtefiO~'ly 1i,"'~th,

b it.. se~ung. " .e:~Ij:re

refrigernte

{DII" 30' ,m;~I1iJljj~:es

Go.es ,,/iitli! aU g"ee:n 's:alla!lis oil iii0 l!lio'taJt® i50a~ad.

Combinables
Chi ~dren love
with [lithe r thi
0 reier~y ,a~lr.ange ments

on thel r' plate! He re y.ou'!U fci:nG Fantast it

ow sbout a Ve,ggie B11Jr.ger r .M'eaUoiiilf o

sa u ces wi'~h n fJ:W sid e d i 5trH~:~S from p:olenta to bu 19u r, lhey ca Ii1.flJUb ell' comb i'ned
Fi1 gs,

i ncludl Ii1I Hood les.

i"'!I

Mlil ffi n i~'!itead of the same old hat: do g'?

,2'7

ME!'i1iLlloaf Muffi rn5

],2'

'2'1 Vie g,gie B !Urg@f ,28 CauliUower (uny '2 8

P'O,~~n'~aJ suces
Vlege-table S~U(.e wi'th [oo:scCJU$

12' (rJ8a med lurik.@y wn~(0 34 MiiI:s,~ed Pot~,tO!l~5 34 oven !Potatoes

34 ~'I)ldll,Oli1lP,ota.to ~:S

'B,H)c(uH CheEN5e Sa,lIJce'wiUl BU~~1UJ

IJSCO us

-;H.
31

Sa ~ni01111 ~agout w'it~ ~ lsl Bi sl

co MSI

Retip@!i
NIAB LE5;

oIIIAKE'5

11 iYjU 1'1'1 NlS

M~ ~'E

1"] 13,1J~6IHt5i

~ :] ~Mc:'~ :5t~,~e Inea,ffl

] dove ,.awllc

I ], :[5maU r~d bell 'pepper I V~ b ~taIll. gn)ulild beef' I 1l tE:! ~ J tbs I low'-filt ~t! ~li:r'~~m IlBr~E!dI crumbs. I SiaU ~ Ca~e n fHii pepper I Paprika I

I 1 iSlIli'1IilU 'O!ll~Dn I

I!o

6=7

:difif;5

heU p@.p~t!r'

N ~lm eg
ifl1il:~tt~

I :2 @gilfS I s~;n 'Il ppl!:r I I I [p,~p~:11G1 I Jj} I:U!l' ~o~.;F~.,

II

stale lbre~(ld I J. sma U red

I!:llill!e!l!l!!

J/.l il:l!lfI fiEiJ"rn, ~j;!!:nI'll!i!Ns I

], ~b5 chill~~d

,i:!n[rJ;~..!l;

I t 't~

Qa:t liIakii;!S

GlI'e35t ~!l~~h!!nudfln lIJl2iill'

Oil'f,Dr' f!!YlliIg'
J
!.'[~[¥;"U1-et e.tm~.,S-:d.h.lk~p~~.

1 I PIl1t:t,ll,.-;ln ,rli'i.~f'IIlli(j ·~mfESoften bread in ,\'i.~l rrn "'\Iii:~~e:r:_~~ Cin;iln :lml g;J rtie find Ein~~fdJiQc. ~TId)' r d~,1l'[~I,,'ii ?~pp:r. Gr-oosr..~ mliffiin pan, a
2[
S~ti:oollre gJiLi
I

I Dice h~,,;MI.lf'1J bell ~~pL"r,

hTCtfcl ,iJlld
KJ1C"Jd

"llil i5K let :ji!~lIlid foil'

n LljI1it~!:!:"md !

papr~Ik:J- PnLlr over

,; 111 i 1'iI1IJ~,

\\'1lh

ou!' fu-.readand killood IDgetbcr I,UlI!l.l, nl!:~~1'[, b~l]Jl~'ppt!;r', '1;',00, sour

(ream onion, and

,~rlk Tf niJ'l,,!~r~',

knead jill bread crumhs tt!! ,lI1hllk~mixture nfr[]1I1;t.~n'U~:,J,ill l'lbl(~ ti.~geth:i?r ..$eamll n'ii"i:~u~ ~'I'lth ~i::1Jt, Cj§f~l:ln~, • .Jilli~ pap,FikJ. Di~ d.:::'e",eltl.y ·i i'UiIJ ITIlbffilrL eu p:r... e~'Llu~ .. ~ ;n ll1t!' oven {Dr ,1.5 -':::0 m [HUitt'S,

in :riorliU.1.• l;I ... ttt.~bllO!:li-, and ,;h lves, ,I f! ~c rnlsture r!S tno ::>nfi • .ldd ool tiJ k.e!. IIlnti~ IIfI bolt! ~ ls Ilrl:r1 i;1U<GIllgh to ha!'ldl~'. 5h~p~ iil1h!J bu ,&~f',!:iand 00..'1'[ '~~i! h i'LdQli tiUliliJ] ~1,1t tl.lkt,;:..fi..,

21 i~ nonstick ,~
bUrgFl\S,

pani heat o~ and fry on both sides unul ~ld{,G'!-browll1. OpV nch

ed mL.l~ ral

Rec;jpes
(10

M BIN A B l ES

fil,l\ii'~ II~e':W:;lpen5~¥e'

c .eI_I_.ower _a,U' '-I'"'H-,II' '_ ~',

J I Remove s~mO~p~][iWJiTI,
Iheat ..[{e IlTI !l:!1!fC'
t1'1:j;O'llU

PtP[poe;F
l .. !i,p :5l!ipr t

".'_

hiilf [lite

Curry'

.S: U!VE:S: ~

'~. '1 '!Small. !i:!i!JluUUlotWEl!" '1 'onion

!L1l:ulit1'o'M:!if' and set !.'is~d,e.Md. ('1/l~I:ne frnicne to lFe"rnauning QIl.dil'tbuw·tt ,and :p~~~'until SJ~Ji!Jrmth~Seamn 10 1t!W~l~' 'I/l,ritn sail and :pepper..

S;I)Y' Stili;i;w

r t ,~g~, ~i~tab1~! Y ~t~il;k 'i#~,C!IlIiP'lIiI!I~~.k r '1bp 11l'!~1bd UnJ p@wdelf C '1 'I;sp supr 2: 'Uu: CJrfm@ fr,8.rcjilk~ Salt 'F~hIV- BfOu~dl pepPEr' :2: unc"ll!~ed IDlI"a)twtll~its iCgok!l{l] ba~lliJ11ati ri~e'
'1 t:D5i IhlJilite (h(lipl~d par,si.ey

.4 ~ Slice bratwurst Imn !4-:unch 'th£t'~li:: pleees, Heili~ :s:Jik1lH aad ~f.!.~~,. QflIok 'biU1i~WI,!IJrSl in ~he.
~~(£'~<Ve'!f

1, II [111, a IIl~nstLclt :~l!I.ln. mb[ne ~ ,2 ,I;":U~~' water! ~Jilj_Hc.!Mnd~II~, and brrm:g to [i, ~©3n. Stir in po~m;,u:aam.1,s:iJTr1um.e:r ov.-gr :h~t' 'Ij,~.bji]:e Mir..~hlg;oor:Jst]nitl.y
iIlIf!il~ ~!t'Ilh.td(eii'i~.I;Efnlr'l'c='

rm,~l

IUli!i

hli..~~: (or:$
~l!Q!l:'

lIn:liiillJ.I~:e:s" Arntllg'C

'!,'!Iith :S~LI:,';;!}g-eMid 're$e~vOO (,;::ull~Hl!l),w~ ow_~oo~m;:rrt~, ia r :~l't~ud ,yji.th ch,ap~ par:tl.e~

f<romn h~t 1iNt~: I kj[Ji(Cb~adt: , :rutd ~m~tlit[be' u!i:iha ~ 'Oi'dliC l~olelTu'3in '~fl:t~ p;1Illt. Let ,ooliIl. r-o,r ;10 mil/illites:.. ,2 II MOOIliWhik, ms}_~' ,t~w' £[~~.: ~trlil~ ,oJilery J'tliilJt; 'P~, and :fiiillifiiy uare" H.e.at o1l :!lftd brsise ccl,~ n'IQ~,f~u 2,- 3, rninr!llt-e.5. Ailrl iJDm11lto, p'~18lf'and [)~O\~ brien-f- Add [OQI.o~~, nd!iliv.~o .~if.!;d a

flU-ii: fia i~lnc'a UD t e I'D e' II

in ifl'X'P'iEl'lril:s,i

iJ.!i'i!!

"1 Ri~~!1~!,~l_:nl~}\'!h:.f a ani!!! ~.H1iInd!t to, ~fl,~1int~!t, onion hi :p-@e~ and fi'lildy (h(f:; :IJiIa ~U~IfL"

:5lE R ¥ E s

lj.

.,., fijU '~jtU!!!lin!!:e!!!~: :

'1 (!Up milk,

simmer ror

,j 01 IDjtri.d~,

~~

he.:i!t b<'U!~tli:r ,~~1t1, ~1ir4L~~' Ofl!lOI!!

t~11I1~JH·,llfis_h.'.l~IiIt'.

t ~sp15 illIt. ' 1 O!!Iljl5!

2: IAdd Qli.dij:ruQWf~ to ~be nmu1i15. ]jiJo!J.I[ ~n ,~[1ptah:r~

5ltook and :mjJ_k" :Still.' in a~rlt'y alild: SUWiJi". Bri.ng, 1[1i} a :b.oil,:; i!:I!}1lerl,and ,sijm'!1~(,'.f f@r ~5, lI'IIlIirn!J'tc5 ulIlHI tth~',r;;:;]llJiliHm~itl!r is ,don e,

ufilmoKed Ip!J~eliita

in

:3 tb§oil. for ffjilill

_:i!i>

a_fiotht~· ,5 ~1l~:rU,i!I!JC5. S~oo~ tQ !~st£ '~'HhWI, '~~per, '5-~r, and iilI ~j,'tlrE&Of :lilI!l.U~,
l'l~efll~'(Ihij~e :r'01'

'~h;ei5!l1JUce: : S~6,~ IfesJhl,~~~e!iYiroii!lt.

fOif

'~ ~C :p-illi~mlI!i ~'llIm ~ ,,lI' I 'lilt :iEIlc.e'S llililY,

u ~,"

_,!I

oil. :3 tbs '~~maitj)pilli~~e

'1 ~~~
'11Ci1_1EI1 '~rtI~~:oes, '[18 iitl;t]1

:2 l~~dn~diQ:~!iii!l!~1 Sall

pall]. C~f\!l[IJlhe P'$~.h,c~toi~~ d fry' pdnef!!t~, ,m ,5H~',O[ll oo~hsid~ l!I:mtil ,gultlen-'bWlivl1L. Se[ve' '!i!it-Lith
rmlrOi!t.e (1I0nl
ro irilinO
S;:] iIJ.;r:e'.

...

...

Recipes
(OMB~ ABLES

5 miiIiI Ul!tes '!JJJ]~'~ ii [ t'hn.ooms. &asO[lj to tlllst{l'l,1i'ith, ~~\~:and ~epp;eli" illind SUIli'inikl\e. w.il~h~1'&1,ey.
8]1oibG.f

1 ~1111 'S21JlJiOOpalll, 'hem: DlII:tre.r a and 8Il11:1i:e' trli~e~r:i:e!lf.' Add

~ek
,~\U

SIlifi!V'I\::,S, I.i
Ii..

41 fur the 'OO~OOI!!I$~ Ibrii'ng

,nr;.pt~b~,e:sooi;li;;1i;g':fIi 'buiill., Stir;

ilndl 'fu!f.,~HigiIlo,~ boil.

,a~d,~duoe heat

:2 t'Sp butl'er ~ tspn~;w~

l!jUi~~,!,!1

~'nW!lI5:G"O:W5,;!IIliId Ie.t stand, fOT :5 :lln~nlll'~es:"kfoxe :semng. ~laifh"i1bJ a fm:ll."

'5-t"

Simlll¢r ~~ (:Or [ 5 (UJi[llll.lt~, or iJiIntli1, ria: is ,eookscil. Stir in, 'pe'ffiS.

2 Meml'lr'l,'
S$1),i~~;
S!,~ _.' __ ' •_

:J! (.!~U'1'Q'~

1. :2:l!!!oo~n~1 1, tIS(!) ,oi~ :2 OO,P:5 'V!e~taJble jUQ(-e Sallt:

fn:~I!\!I~ylji'(jt! ~~ ~~Pl~' 2 ~bs 'li:h~pjped, palr5h~f 2 ou;p-s~gJi!taJbte s~~(k,
'1ilJi '~ps, Ijfn~~d

F\a~~lu. -'" 'a- ~I "Oi' '1iI1 [0 eou _.''"" m' W '"'t h R'" ," a' II, ''1:5 I -tS,11
.

Jlin e, make '~il'(;e'

iI"\o"i;i'ii'O'io

'·)1,

. _',__

~I

!ii'~

!ii'

SE~VIlS
)i;'

,~

lIi""d 11!f.Jotil"~.,. ~Iv~~.u :i'iI ~ ., IiI!", ~!V _ ~,n,~gfJI ~I " m~';!lIjW ,r.OO~hi~~ in '~~e' f:~~i;i1i~r,., :RlJiiiS~'ooll1li1~n fiUl'll
I(;UIlI~~'

l(ite~d, 'M~gth~~ 'bWMll!:r

F'gi"' ~hewh:~:
j),
j[

wJd

W'3i'~w.;'prut'

dry"

tbs II!J~t~f

1J IJld,c:ItII~ :klilbJ ] ,

-iaeh cubes,
~uiQi<l'

'~U$~!J$

bai~rna1Ui J~iPE:: :2 (uPS:veptab~e :!Sto!tk ' 1,~,cups'hcZen I~as; >- FlOI' U!l~'rtsh :a'l'ld sauce:
:2 ts(p! Emn.er

lIh ~ups;

])[nliL~ 'Mth
(l:ncLsl!l]it

ImlIOUl

~ighi~fi.y.,
ln.a

31 Filt~)f dik¢ 'O\Ii1i~.

~WI.lilii' ~t

00 ,[i[i)d,ibrnrilSe'

t~ KJlmd l"Cig~l!herltmitl~C" !illrlldl s.:rn.oo'lh ,mjlxtare and place ~Jilth1li f:U,~!a~~r,

Illollllf:' to f.arm, a

:2 ,~ll(:uu)ots, aJnd!tI].n~,r
,~hopolfli!i}'J:I~ earreta, ,~iild, Zilicich~nL
jI,

:2 U!, 'H,6:jjfli 'l, ~b'n\ill:en$aJm~n mle~ :2 UliS !em~n juice S~lIm: 'J, slJli'!a[~cniiillfii '1 ~SiP,~il
''I:i,Iii;! ~ j:,

enlen

!.m~]il,tl'l.1lJ1151u'Oe'nt.

Add Sitii:l!ii:k3il1ldl !l:reairI:1,1!l.l1IciI,

b:~i[J{g10 abail, ,Md, :Oonrbl!mw. i'iil.iXi:l!IR and st~iI" :iirllrtlo, SIlil!lce 'M.ittil, a, ~iiir.e 'l,w&sk. :S~u~~fleJ:' S;tI.IiI.~e'rurt;mi~,

"'1' ""il:: '"':"''!.'!.'!Ii"""'

'~!!O;~I

.....,'1':1... "'~Iil!.. k. .... I!i~!!'!!, !§; ;o!ll_!!o,_

:~~, '~hkkeu!&;
4 [I ~i!J(1l ~lJItttota5i'!: wnGih :s.~lt~:pepp.~r~, :plli1ccn SQl!!!J!i:', ] :ullIl!Is.it!lJrd. ii]nd ~.e.liIilo:n p!JJla.

1 :11Di a .5aIlJi;;Ie,p~'l:h 'hmt' Qil ruDlldi

~!h ~ream 'U~

FI~-e:slh~, iBl!!Q~nd1~lP1p:.e,f

bt;;[d~ ([illii'oin,., arntl'~sJ' :[lind

znwhini Add 'vegem'lble' Juke' 811:la, bring tu a 'bolo Stir 'lllO'!lJ[-'" I. ' L!tII~Jter 1iI'IIIX'~lL'Ilre' 'uul: u, 'I:,,' lilly eu
~,n

S!J.i,Barr '1 ;~s;pmuSltar,d

'1 bi!U'idl! (ill!;~pped ~ I U IItH.oj[ ~~~d
Itt~,

Aild ~'nllf:L{)IiI~[I;d, cook g~ndy

:r'O([' 3-·4 :lil1Iilirmi~:es llI'liltil dliJliii!:. l~~'&i~~n:. :s~~'nG) ~dd

ifih) 11l¢' MYQ:,

S~.mm''t l'Qr

&Fve \vlltlll, nn.,

tm,

Recipes
COMII NABILIE.5

l.);!f,~i~ 'b~'~i
'!I!.frul:er,

~¢m5'lIIi1:1!l'tru

~mlllj]!lIciil_[iI;l'.Md,:l tCllJ!P8

nil" inl milk. illindl 'G~rIIl meese', and Ihrii:lllg 10 a '~!l)ail.

l'lJiree ~~~e'liI~1i~j~m.oo~[, ~
S~IR;V!l;S
,Ii:

11 Jli~~' t~I~b-r '~t~SI)s~n&r ,(;o~d 'wait.elr and pal ,(b'Y; Out • • _.-1 ',J!' ~,!!]10S11[',~pSi a 110, ~.S,QXI W,I.ml sa.t\~:and p-e,ppe~~ :
2: 1 ][1 a 'p~! he3!~;l~iI. nd a
'liroll,'iiii, tl;llrl'k.ey'!l):1ll

amid. ,!i¢$$'Q!I!, to t~r:iliie wilih ~1lI:

and, :pep~ej[.

Jio' 1,,tsp buliliEr

OOWiI s-rd.e~

W,lh'~~p5, bulpr

SaU:

41 J\dd

C(fr 4j, :~jin~l~" 'Rem~~ !"tom

brroC!ooli :tlOtt'iJi and
lmlf ~eld £.01"
p.1iCl, and

se~: £im" a

:ru.'~hIb ~~ooon
:~ ,~lI!(:es.;:~t!~e br''ea,'iill

5-Um1.[Ii~]" ¥:ef O

S :lil1iilinlUm:es. f\I,ufflln.!lilgt!l'r

:ru,'rbs,~n
2hl~~pm~[k :3i-4,,0:_z s,oilil; herb
iIlllll!!iI;Im

w,~~~ f-'O~k~~~ ,~~ ~ b'..jiQOOO~1 ~!iio:,

~'iith,

3: I:Fo:~' saJtl)[le, :~eel, illl])ilI, ithe O md, :~ebr diee, ~O¥e 'a!llS'~ ff;' '~ d-f .~riil1 I )lT~ iift ' ,~~,d. ,~~r.!i~~:',_!i;lJ;', __
---:-" --_. I -_. . --

~1iI ,a, '~i1j1 '5~j!.ilOiiiPml, h.elll~ : buti~r

d'tE!~SlIl!l

'r'r~hl.~groundl pepper'

C:r-ea,[mled l'urke', with COUSC,OU:S

SUVES; ~ "_, ~ '~!!!I~ke;y utlets (5 !ilI1Z: le'3(Iil) c

" ,~~ urne:uy IUf6w.n. onnan 3IiLu bread, ,Adldthidren, 8100t( and ,t::I:'H'm __ _ I!JI_ , . [\IvJ.!l. ~ ~~ md ~'ri'''' 1'... a. 'I+.,...~~.

,lJlIlIJI,

,j

iL " iii ~_

!!c.!l~~

"'"

_~

~Ol!!e

f~om ~e3t Ml,d.p:ruree. :

~Cil'tThS~:e 'wMh,

~5.o:Ji1

salt

aad 'Ifi'ewe.r.
,lj,

tlllf;lj a ,~a:Ii1Qiilp<1ln,lie-{]l '1b1lJImtel" ,L1!1ld.lDrruise IhIlJ~g~ll'b(fieill,y; Add,l ,!:ups;wHt~r !ll!riI,d ~~~: ,a1:ld.~d'ng, to ru'bo:ht Cover
,IJ!Il'a 8immeiJ:' 'ClWii' ~OW'

:5 a I.t 'f~eshl,y,S'Dund ,peppelr

l'tb!il,~l~

11."1 'I :o:macI·";t."" 'w a 'Illiillt., D JIlllI:Ce

ID_

I:F~~ 00 ~.scQMS.J'OOIDi th~

t;_~ 11.., ••

111.001:

~ :smilill. o!lli~~!Jl
3:sU~~~,slal'@;wfid~bl1"d

~;'IJ:;:[!Jlove[UlYlIilJl ~:re::n, :n~r n~, IOOi!iSOOiliS~ ~cr;, 8in~1 :I¢t

fOIl" J® :m.nril!l]~:es" :2' IMe'Qr.ir1,'.1:hi~f'~,

~'" ',ii'lo'O'

1'~p ~I;!;tter'

,s~~ld :ror S r.iflirUMles.

_.- ~II '~!ili!o!!"""':iIIIi,;",,, ~ b_~,-.-.'~- !i!!IiIUI run,,!; II\L!!Ji~il

rom '~!h€'

n:J//j\ i~I!!lP~' dhh:kel!i! ~~~~k 2h, (jUl~ heavy eream

1 '~D:5 dtO!p!ped (lii'lv,~s
1: IltupS, ~:Gilil'ilatD iiJi~'tE'

511 ][S[,h~I!I'l"h,ro~ tl!l[i'irey'

tC'h~,~,

~11I the

,51'ljJ]'~"S;p:rDjj}kle' sall1.re mdll,

cut :BOIrms

[rom rrre;rn. Slice' SI!lern'c'j, d:ti~~~.y Iin~ly ,ch~, and

3

f.hdif:

~@~OI4l~ '\v;ij~Jb

''!,f,~d1

IkllliLffio"e'

1~ !l:1ll.p8 uMOO'Ited

,~,bxk and ~!:~ i

'i;R\1!Imm

C'i1nII~(:W:S'

tU'Il':b:y.

C[l~S~: fmm

'~~

ii!!liIdll!:lL'II~' into !!:1lI00s.

[r~,[I SllU«''pMIi. ]tu~'j'lt· il 1iIilfu.fli o

RedIPe5

COMB I NA,BlE 5

LCl!w'-'fa t,

Pot'!i!lI't-oes ~u.,:~., .
_ .•... J

Mla~he d ~
. _. .

,S···

_.

_,-~~:I

s 1t':!'V E! S
)!o.

4:

Bo ui'I~,o'n ,Po,ta:toes
'$

SERVES

,~

:2~'~lil~, ~1TfV~ '0 II.

~~ I~11Ii1:l!S!iet :l~A Sail

P(Jtil1l~5

]J:lA itUpS ~Q~'oIWat milk :2: 'tbs, bljjmter' Ff,eshl,yIrnlil!i!dl pepper' Frt'.5hl}~r sra~ed rndmtSl'

'l.A:~Ifi!l!1~!~, Zl,A ~b~1iI~'IfiI," ~t.irl:uru~ po.-t8JtMs :2 'l5Ip' (ij'mi'ed melrn8!iJ,. 'itl1.lsliied

(9 PI'i~1P '~fil1ilei ]l S mill1ll1~B-5 (9

ERVES ~, ":=,8, Oil ,F!!;!iss-et potall'OeHSi 4. !!l;itr]llrcts,

].=;&, i!lKl

)io-.

'1 '1

~m~n leek
~tr.s oil

~e~e~' Ifll!Q~:

B8iking'~lm!il1:
'~..JI ,"

so- ii1~ 1TIlI_11l11l1~:e5

"..Joo- .~~
.~~.

10r~!ii~I!I~e '1 bundn p~~ley

'11,

I'Bjlii1S~ :pD):ta!ilI;]~,'Plaa:
'M~e[ 30d

'il -'

I,~- !!.1I;lI:'i!r;-a-!,

.' QVie~, ~)i)"11, ~ -

in,
lOOiJ

Btu$''h

(l:~~

'Mln·a '~a'dn,g

a litliL'e ,sailed,

s"hu~et~_:md.:sp:Emkll¢ '''_vJi~b~t

'11 Rins!!' ~tiJl'(N;lh,C~l:ro1\5,

B!Il'd

ILn '~h~~'~s tEilIf ,20 1iI1inllLlms un:~n~, lemuilm. let cool gl.~il,y'
ii!rD~~~,

21 'JhmlOl!lghty
:R'ubcut ~
wed,ge'8 O'JilI:o

pC1!~Wes, :UI1I. '!/,-~,ater 'I{. itn

~n~!b

oo~r}\'; :p~t,:md, ,cut 1irrd:c ; ,!n_... :in4 ClIJiibG$. ]tjIiLS~'~~ cI ean,

3u!(J,
~._,l

iilI

eur III'Ii~vrnng:s,
~' ...... "

br!M)'h.,C~~MilO
:2 ~ "iaill mjilik and buner, ~m:
IIfQtno~.s'~bm1l\~ha r:L~1I' (II an

q;U1tl'I'e'J'Jl.

,of'~ot.]i;Q the gre~sed

2.1 In ~ ,5a'!i.lO~pMl, 1iL~~()U

aad brow!!l ¥e,gerrah~~.Mid II:)Qt~~nes nrncll ~.!(:~I' w-~U:e~~ S@~OOn with:t] [ihd~'OO}' ~~~'! QIjIV('tt:", ,iirud, !Simm~r fur 2$-30' mn!,:!:t~ ll!iIltn tb~'p i!lt-a ~o ,~rt!afJIJil eo. ISs
~i

ad~ ~odu:.mnk, tl!f '

SeiilSOll

!TIi~~~ ~ri
,~[td,

:lltI!iilIk 'w;i;~tJJ~, 'p O't~~o':woo!!h ~c'.

w:i:'tb

~lliI- - -~ s'h !56t iW~l ki {IJ - -~ n' ~ - - - ~- --diMr:ib~.t1!: ~g]_ly,

~V~~ ~)!:p~!

a Initt~[JI!J.!tmli\g" ~,. Vari8i1iiol1l::: lastead ,crUIiFIllk,

ma;J<e !iJ~~e ~ 'wuUiJ b:iiU~r~Uk"

llOf'fi'I!~;t~ ~ruJce' or ve.81e~i9Jb~e< Slio.c:k;, Of l"er;1!~~c.e Ui~ to. liIa~ff the pi(Jita~lJ;!ils 'wilMI"! 'veg~~:ab~iIi!!S' 'UED as $ ii:;i~iTIt.5., IQe~glY'.CH' p elll 5."

:3 ~'S:priliLkiiii' ~10t!)i;Q~5,O'ith "'I Imema'll'y . .Bil~ ~;n.diLe,own (micitdle' :CiilCk)fm' 30-45

:n~ii~!UI~:t$ ~d-e,p~!<I~G <m

'~~ir :5i~~-) Y'liIti~~i!iP)i;

arid fIi~~if,~'hop., S~!"1!~

1.'R~llse' !l~~!;'~e~, dry.; F ~'h~lke'

r-Cit:alQ~, tiD' '~RSW;, spr:mkl~:

wi~b parslle:y, !iI;lrull-5N~.

.Iilhfllillo le'ft; iWasl'1ed

Pioital'o.e:s Pt.!oh, rep-;

Iilvel'l ~tal"m!!5i

~hD~a t!!!'ir~Aj:'DLilll!on Potatoeos

r-

WIIFir.V'~ t~k,~n ~;~, b~s!~of M:~.M~ Chhll@5~,~,~:rIld Glm~ujlma~ls UlJ" l(Qolkilll'lll! S;~~PI ~lIld Fus@t~O"·s;Ulra'ftJ1J'~1c{lrSSero1;e.S;t-aWild
pjZZ~1 anjlj~

Oif 'OOy.---.sS', a~ '[~~e'$ ij;jf d~nci~'~ ~1;l~dl~'.5\;.

&el~y~hh~:g is 51U.!Jer-r-a:s,'~"sim

~~~"i

and a P~~I~.~S. '~@ chi ~~] la~d 1~ldwU:S~1 ren tJj;~·~

:1 r Chl~~s~' NI()~d[I~'S~'lhP 3:8 ~'~Jn@y' [~;isou .).

38 1B,~,,[ljfll Ri~;~t:~~

3"

lQ,uiiJ!l:k 10mtliD)

Sou~

112 G·rtE!·wIGw~und: B!~r S,tH.. ;.e· u

,42 la,S ~'DJimime~Noo.dll!!!S M~shm~m M~,.art Sm·p.~j.

·~O FrUle~d fl~~I[)e' ,~,O :P'ijt~jrol (abb'i4If!' Hash elF,tn.wn~,

~·S lamb S-t·ew with ~·6 Colorful ~i2~a

4·6,

[~~,n p,tplper$.i

fet~ w~'~~@!il~t{llb~eSi V

Copy rig hted m ateri al

R ctpes
ALL NONE

Qu'jc:ikTomato
$ Eel:VES
)0.

,SOU

Pi

Chinese Noodle Soup

Sol It 'V IE5 Ii

I~

1 onl~n ~ ~ dove gCli~~h:: :1 tD!ii,l[}n~1!ail I I ]1_A CI!lPS 100nu!l~~ruT~ I 1/2 eu P !IU'a~,B:f! r lace' dash llal!!i~rrtlIl~16'-'i nEilf I Etbs '
drr~ ore,galflo I Sa!]' I 1j~I!:Up gra~ed P;riiTtesal'li I!:t:iei!!!!'i@ Vii: ~IiIP l(}W·f'al rl Ci)t~iI dH!!i!Se i '~ClIP' bI~E!li!id!tflllmbs 1 j 2 tb~ cl!"l~plP-edrresh basil I

11

es-s:
0 iJ

] ~hidl;~n rt.iilSt rjllb!ll!tn #- 5 ~~) I b ~Ill:i:u n 1:.:11 ~n!'erliunia IlS I 1 ~D5 all t 1 ~b JT{l~:n 1/eE:e-tatll,~'S. (i!'~ •• mb.'lild A.:s;[BI'll Drsilup ViEly.ehllbllJ!s,) ! 4 ru p,s. c:Mc.ken ,~tock I 5 OJ! uT:s.p ncu:u;i tes ~e.8 .• Cnin~s;e
e.g!
iI1611clll'esl

I SOV!!ii[lUIe I PeplP'f'lF

Pepper
1

1 5"i.ig;ar

I ~~d amino ;]rUJ ~rl h;'and rmclytlire.

Llm~ i:Llil:f;, L I Mil,

1 t Ctil L hil kt:Mi br!!!:illo~U'Ltu L ubes, lilin!it" .1l1uL"- LI E. ii'i [~J< Iii~. I,I'M'
I'L IlBl(,€~'I;.I1- A¢ld l:lafi iOl~~

n;' .~!1odbrow

.r.1.ftd

ill il IiIlOO~tirnSfCI!J(tl~ll.Qnd saute Q,11u!l and gi.lIli c un rH U;'3mll!l.,;cnl. J\dd In!ll~ltH' ,md UFLtF.i~ ~LlI"ca'2md bring tn a ,hl'ljt I~dd h,lklt~1i:t: ,.,m~:I}LII'. !ll~~n~) :md I • I ~rsa] r, .<I rid .~-,jfllm.;r ,Itlir HI HTufiiJh."Iii. 'stir IDtethtl'r IJMlll-e',,,"i.m.ricntta chc!o:f'i!.·t, lllr~;:'jJtrumhh,tIi,gg.,md bnsll, ~h.lp~ rn.i~,~'i.Lr!:~' In'I.fJ sfu!1111hUs. an d Ilook gf:ntl'lt
lie.:!!J in Ilk saup lor 5 lninute!!>. Season iii) tilSl,ji',

brown bridly. Th\.~n;,;~J v...~ ;1::11;11(......

l"oUf 111 'i11,]~k .,.n!l:[ bTIIlH 1(1 J

l1ml.

1 ~I'mm..:r ~OUr r'i\YU JO,," hc;u (fir j -I i1 mlJu.Jh·:-...,.:limmil" n~ 1 d k~ In

"kIY1l! LI 11; il dune, !'Q)
!ii1iL'!i:!l!'

!rl:llfL ~U

t~L:!it~

\\'Ith

and pCPiI"'I!T,

Re['1pes
ALL ~N CINE

~n ex pe i!i S Ive'
SERVES
,I"ll

III E,a:!i,~'

B,arhr:y' Ih;,o't~:D
,., ~ ,onioftl
:ma:ii1ti'1t. '!i.h Ill:illlip d jibed ham
~ ,Ch,'PVE'

~~' m ~~g5 ,~nd $:~('t

aJ)olJb;e:r ~

fi!Jl

J: ][jj

$.;

,5§JUoe,P$Ji'i~ 'h~~,,gil
u

mn[JfIll~, 01' tllmlHl 0'I:'e

oorl~y' and peas

oaoke-d.

~."1h'~Up5',p~-ml barley
4 ,cupsveget~j~~e:l!it~;u;;k ~'lh 'fn~~enpe~.rs, ,it~pS
Sail

and i_hop futcl(y;S~]r'p~[Sl~y aJTId, 'i:rnme :lir:a~(he: r"iisQt~D loin a...tld. :~·e~oo!],~:ot~sJ\lew,~~"!!~~:
!3'lild, 'pepper..

41 'rum~pii~l;~ey,;, d~ 511~~

,2Il'ta,ibrn;LtSce' O:m1n.o:n. 3111d ~3r.~i'c ,Add, rice and b~'i1i~ 'W\hil~' &1ir.riln8l:~:nlil d~;eg~:Iil~
i'.... "~~.;""' . JI;~ " ""~, .t u!iIill15~~IiI,. .. t'!il;!l",_ 'vq;!'!t~;lb~~ ~inc.k" II.. _,

U!l:."!o>VillIIL'C

3, IAdd

~Vt)r:!r

peel SimJIlUU tns©:tlg

~Jid :Ielnon
6V~J

low :heat :['0[' U) mi]]!J.It~,

M ed Illiti9'iliwa,lfi'll!e"tII n

F'!Ie'3hl~ gmUfti!l! pepper' 'V~ bun~1i! iP~~sley ~'~bso~me haitlhiE!'

(!) .Pn~pi '~~m@~40 milill!l~'e<~ ,

I IE:alisy

." iIk.-._.,., .,", 5'tlJr.,flIlI:l,~ "ill~!l.II.wUi,Y.

B,ea:n JU'so'lto
$;[RVtS
<'Ii

,li, AftN ,oQokii:n~ fo:~'

[0 ~i[jji!U)e:h,~d'd~m$
,5.iimrillilit'L":ij" isotto r

oo[ :al1olibl;l[

~_1il~,

Jr ~ ,onion

~,O-15,mil1lil:lle';s. ~son .

1 Peel oo:iiOln ~~~ ,fl}~rik1' ii'iiU!d. ij!1!.el.lf' !!;:hu:p' Q!1!!Q!],and m"~n~e' ,~~~'c,:I:"a ~i!lO¢p$!h b;t().ii:~!'ii
h@:1[Ji

~ ,ii;lov-e!' ItilrILlif:

to itiJS'l'f:' w,iln :sah ,iWIld,

~Ib ~lliUfliln'@i~ bearliS!

:2 tb5i, ~Jt~ye ,oil,

P't:P,~~; ~~l.fC ,sp;firtiltJled

''i,'!,fjj~h ~~~~~,

(!<wrmedluen hMI: fo:~'

~th'~lIIp5,m1Sd1il'

mi'§3'

2: mnru,!!,n,lili.
J.

:3I1A'~I!IPS'V@if>t}hU@' ~~j(

~" V,anlatl'of'!l:
a lar,ge'

'jf:ClIlfifiliiltile'

Cll!Irli'i

~dAI ft ~_-~
~l..!

''"'Tili'''''''' ""..
~~12I1I,!!
~Ij!!~,

"1 '~I..ii~ I~~I

~~f~

....

,allld

:S~[ll~:i l1IJll

til t m

riH~iU!J.I !ljer.li~'.

~ lU.iIil~1:$~'rY tA: ~sp~~ed h~mQn peel, Salt

'Wlth 2 ,e.ar,$ of cern, With

II:.!fI'l~!3'" iQIJi~ corn buause w~th fioe ..In tni:!; case, ~.e~~O!i!t Ull@ h!mon p@@~.
f~Qr!f! '~h:e''Qb:s, ogll!~, (

R~5i!JItliD~, liiep!laite beillilfl5i

~p[',hllkjlein. 'lba:dey and hr-:el'i~e'

'b;r.,ie~,y'llJiuitil '~il'l:eilllr3iin~

flieshl,y ,gfiDUliidl pepper "If,:: ~L\ilp ~slllly

:gwca-~"ed !?-.~)iim;eSial!l!

'b~e

l~n~lUoe~4. Add

~ Pr~p '~lm!e:'3;5, mi!il!J.!~e'S

3 C~r
'GI,IIl'el1lit'ly.,

,o¥e:r'~rn'f ha~~, S'~:iir[',~l'lIg, tfre,.

[Eli!lll'l! §:Ji1cl, 5DmgJ,"

,all!J),u
_..l

11:~'~
-I"

iOO:UOIil ruUHll ,~rlnA; t: 'h, ~re nn !a"i. '~~,. 11..._ ,ai;;Ul!Se' ILI'L-ans

t.

adding, I:no{re ''!.-~t~'r ,a~

Aifli:e;r 2!!l m~~llllil\e~

dean,

Iloce-SSi.'J,r:y.

.a~;td ClJl ,un a:1Jli!lIllgJe' ~~'lilO '~~,illl(Jh lP~eoe.s-

Redpes
AIL
W.

IN 0 - IE

'$

H:V Ii S 4
'i;jIli'lliOIlS,

.' '1'~l!.Ip ric~ t bunil;h ,S:I\~1I'ii llr)~~lln~1l

'3 II S~WJrl ~~S'e~abll!:5, witllt SON' sauce aad 'rn>I11"'. rrn!l;!-if. Add • ,'--~u;,r,O(~o~ed.kt ;a!:id $~ir''i.vcll, r (An:ti'l.lulle .sti[-"':~I11,~ I1J:11llii the .~~·e':lIS ih'Ot, ,F,i.lilf1i[~r."add, i sl1til'~.mp ,~.ii'K9,:l'ifliJt Ofll~.ybr.,te 1111'l
J!o' Va

!Jj,

a liitlt\e l!Ial:f;r fur' ]"0 !lJ!In:lIlIiI!te-s;

'l;I~lf~fl. ha]fdQ11e'. Preh~t, ,t:0450Pf.
QVeI]

I ~llil~ :F~!h~Jt~~ ~U ,~n4,

fir!

,:21 ~linse .e.ab~,

OOC'l€',

et:l;~: eut

'In' Chin~~~ clllb~!'IJI8~!'

t ~a~nutoiSlm~1 pa'e~e
of ~ll1I3sh li'ii1pr
t'!h~ QU iWbs

p@\~p@!r.s

riia~i'on~If,,!tolll

F;[;

hi It!

and eIJI: i~'Ii~n ~ilri_lPs..~W,

'lA, Ub mlllmg bealfli SplrQ I)l;ts

lp'~parrliig '~h)e'v-e.~etaJb~e:s,,,
>0' Yo IJ can IlDBike

d:(l;esnl't mCJ(! :~hrlm I). bmWfl -Ilia IWPiijU nd gJ~uWld b~~fI:u~kt~

,P!ll'ti:lJt\()!~S and

eoo~l.Y',~tait:e.

:31 ~~~oe.'

.;JJ • ann 01']' I[JJ,(I, screw-top J~I;" 00il'I ~~'!f~fiy~~Itdth~E' ~~.i'iIi)iI:!.'dy

is-ouv ~m

3: '~bSl,Sii!l<y

~s;alll,~@'

thi5! ®till""~ry

'i!Aitl'I-U~!!n~,'~he'~.tig~d,l£nt_." I

~~'

fiiJ~~l!Ily ,SJ@und pe~peJ' ~A,b :smI!!iU.(tean~ :shQimp [ ~ IPrEP' t~me:3:0 minii.i~es

s~ght~yswe@'~"I~l'!d·s()(!.!Ir by acll~in®' 1:s~ailJ (alii of d r~ill1i1Jid p1I1ie~p~h~' 'f~nUiik5_

mmd 4, I [n,

'bl~hd'~
,II, ]j]Jfge

11:~repare lure ac-<n[(U~g,

to p!l(;kil,ge d;il~cliori;s. ~lli:ns.e

V',@,ge'~:~i a,liil f

'bow]t. :m!D:: :g:~,i:lJjed, :p!l)t~rtl~~$ and c:ati~aee \"",b~jh '~lhs'egg 'lil:iiiK~nre !tiilild ~(r.il:li '~",idll,;slliltt rund pe;p,per.

'~t~b~~" CLe@n, ,union'.>, dice wi1tule :ptJ:lft5 lilii!t)l ~!1J(~;y~ ,~mi'tlcUlt sree-ul I~rt~ iJn~oI-mch, :pitn'$;, Cle~ri, '~di P9P',pe1'B ,:llI1d tQI;1I~: q)1i.I~lI"iN8" :ilil~ili' 'CllIt Q/liIllll"k'_FS,c.m~lI!iiS:e irllto. ~trup5. :RJtJiS~' atbltms~~Jrld 'i;ut i11llD mr.itQW' si]'ips" ,Psel Si~ ~lEld'l1i'IrI~lr~hop, tall lI:lilrii ,O'r wok" heat ,0(1 Stir-,:ury beD p.eppe~ ~nd Silil~[ fum' ~ :iltI[nJL!!t~, Add!,
2, :1111 iilI [l;reer:Ji ooio[]!S, ;!lind cal!ihag;e :!ltii"'-':~ry :rUl' ,Iu'trnt&i~f. ';a:' f!" . 'iii', ..:n·1 ~ :!iTi!Llrn;!.'tt;1~ ~ ,l!__I1ii!:.tl1Iy~ :)!!!.!!U
$lIild,

,Tee"

Potato (abba"I! Hash Bir'owns,

:;, E: &tv E: S 4

511.i'~e y~~~'O'O\e.~',~, ~mil~

:pi!l:n """fil~h p;:i~liWJ;-eJM pa,peJi"

.' f!h~ ~~uto~ ~b

~ Ib C1~hk!!!ge' J '~gss
:2' '~~5 !]~~

,rmd dLiistlllvu'be' ~1\fjft'@l-ajJb'ba.ge mi[~u~' eve!MlV ~~~~ [l5$~ 001 1111 ttlill' !In\iil[J 'i;1i[lJ the :mridd!L~ rodk fUi~ 25-)0 m~jr;}lIlIDes"
); Gges with::; 'i1'iIlElt~~ed
I~~~r'

:], tb:s SQ-i!iirrItr,e;alliili,

s~n

(s~~~a(ge -,2(3).,

Dl~ eu ehi~' 1),I~p

wme-shl.y :8f~imd pepper

@ Prep' '~ime.~3$

~un!Jw~,

~ leil!~ing '~~rnel,: 30 [J'!ili11i!1.!i~ffS 25-

bean spmuts and

rrr 1b:~1efUy.

Re<cJpes
AlliN ONH.

41 S!tiirc~e

SERVES

.l:I

fn[o1te ~d. tr!OO.1lTI into dn.e Si3JUQ[; and ~!l)n ~(jI.'tan~w~Jth :Sii_ltl l,e,PI~!md. l 'phldiL IiJtj:I'IitI¢g. GGi~S lb~s.twith noodles,

t ICOOk ~m iJil ~,Ia;r-ge

iIllLlUJI)IDf[

{l!l~;~~ 'W'@1~.r~ a.~u\tdms to ,adrnglil'

ilBjjr~cUom [l!rilJt~il,al d~nt{1" 2, IM\eai~w:h~le~ r"i"!Se OO'miiWes,

•. ~.libbab:, ~phuu:h
~.il;miOI1l

>- Vall'i'ati;on; I ni5~:e8idof

:~l9un~ujht~ ,can ~Sil!! '~l!,JI :S:W!l$$ id1iU,d. Chi'rte:5le'

,(!I4:td !ol_.jj~::~Ii!I!,\([!.~-Y~rt~i:'$.;, ~

~. el.o-V1e' g.:!:~~r~ 1.~p (FH 'lh: ~b['ean g~~li1d beef' Salt fresnl~ .!l,olimll ~epper2: '~~5· r~me fiiaicliie' o '~A;(l!;!l~ hea~' CreaIifiijl F,li'esli'il~ ,8if,~:ee nutme-g

.5£"C&

md,oo~
'I!._

tim :Ifm~i&y
,.

IrnJbib.~p, I[] r bok '(~m" (a 'tVPE'i 'o~ Chvn;eS'e' calb!bag:e).

It g)DiI!'S, Fasro~WitI'! fro~~i1J:;pln:!lifh.

,dice. iJlmse' ~hi[lfi; cl~n,. ,1110li:l, g,rn-l:e funel.y- ,wWtha grater:

tna ~il1~ge IIJ!M-.l~
~

'II

,n')ilOC '~'Q:iflll~~~

,~~td, 7.!goe'h~!"

3 ~~,

p__rlk, ~~~~~'

'~J]]ttJi!],gth a 'pr~:. and

add to 'wg)1it~"IbI~5l. o'li.ve oil .Add,

F:a,s'l

! I ii!lii;!!x.p,e'Ii'I,:s.h" e

~nd bssil, M~:l}n~lIIshl.f·

and
~!D(J:li

t'GI' tt'l.s~e' ~rim. salt

'111 Rj!il~ ~i!1~i;li, d~;n; ,and t12s:r htl:O QilJru~ :pa.oces.

'~cl onion and gtllL'Uk ~1)U.;j.

S'iU.'mmer Nood~es
S ER:V[S,
J!;.
oC!,

and ~ppe:r;

~,I iIJndn,:p~$~a~~d~:iir , ~ m~'

~,ge~~bl~,whin.e h-Gt. ~UII
1!','lj:mrt~ tOP'1jIriJt'il a

'fiJil~ly dl0p. :2 I [~.,~.~rge ~~I!I ,lteit oill ,~ifid. ]

brB!.Js~· :niiQ'J'I miLd galrfoc o
IIJII1I.itil

'1 ~bmteni puta

S~ve. :imfifi~dii~tf,;i.y.lf'tiU l
grnr.e(JJ
~m1i.eSilil1i~

Sa:~~:
'1 ~Dripe
11CWI}V@

~j;mtle':h~~r
~he

tom~s
prli!l;:

't:r,!lmll.!lmllt. Addl.g~oUJrIid

'1 Zli;MD[!nini :3 tili5,oliv-e'ol]

:. ~I}'f)e,:, B~iiL,i~

:mmt .1l1lJdI.ibmw'.n. and keep

~_

IlJ.f!ai!lll"Jl:IJl,fl: .ilp;illrn:: '!j!llt~u.ili :SP!l) iiln i

m.~

'I!._

'toJ1!l'a~~e.s.are [,ilIlfiI, '~Jiie1're'mu IJ of ',", ~~BJrl1i C ~Fi

to make ~.it.enuTI!1i~y. earolll. $ 'If'lith >salt~tnd..P'~.Pef..

:2 U~5 dl0p~d bili5iil, FresiflJty' (i1fCl'LiI n dI pepper

a..

PannesiilJn (optiofiiliil) 3J ~ Ad{J sp~m~htomat. CO-1,\\Illr' i3illld w.n~~: l£lew ]U~~!~: (!) I!!I - - -t'" - - - .... 0 . it l!1I~r .- Ii Il'e p' Illifl!El~~." II1iInUJIL'~5!
{>Of .~. rlrlill'lf!/J!tfcS.

FF@~IiI~~' i8ln~f;@d

t=

''lihi!l,r~·dp~ !;t.iiM:!:i Or r'aLis on the quali!f ofthl!!' ternatees. Use C'nl'l ruilV rip-e. arematle OOmi!UlI'(!!g" .

R@(ipes ALL IN ONl

C 1,i),5S,i

braise-

Mu,shrooml M1ea,t ,S,trl'p,s

SEIRVIE5
~:.;. :.JJ,

Add, meat and Ibrown an, ml

Q]Jl],Otli U:l!ltl~ tmn5IurOOti!~:.

3 sprig!, ~liIiyme(m~y ~ubs~U.lIIt@! t,~ dff,@d ft\Iv,m~'

&irles over :hig'h, heat, aJrnd S;e;ilJrfor. 3 ~'iIliJl:liUJ1)es. [Jour in

1'n1ll!;'h!l:'OQIl'U·

5!a:ll\
lP,elPp&~

41 Add

Sug$r
lIl!I b1IIilSililflii'fI :5we,e'Ii:

libpurk (utle~

:2 tills; 'H'o:jJj(fi

~~flclJ:,Ilind! :
~i'

piliptika

iU~l:un~.eD"~e~itly

,Salt

1,(jI ~:'i!i~iI;iI~~.,

PePPEr
1J,
J~

tsp p8Jpiika Ib mus;l!JrniOms

11, iDXii'Qii'l1

p~p r:re~~nd s I:ur nil,c reillll1l. a :~, GC!I(!,,~'AliHl Il'Te:e', rJboofl

pa!s;~. Or

5, :f.i(i].:W!~)r, oon.@[iJ l'D ~~ste' w,umb ~6I]ijO:Jil j Uiee, ,~aIl.itrunill

~, ~rep time; 1 hour ane 30 lim!'!'! Uit~s 1 i RilJ;s e ~j:tlJ1llhJ!nrl~r' wId ( ''WftItl;lt, '~h~n,pat.dry. ~l. : OfIJiOILCS, ;ru~d:~clll.c and :ffBlIle:ly 'Clii,O:~., jose ~f:lIl1feppe:r~, U
~Ie~.o, iOl!It i[!f~nS.1r.,~~~ ,!lfld,

'f~htb5Q'n 'l%,(up5 beefm

!l;oi~edp~tc~!l:Ie:t!.

clnh:lkefll sttDck,
2 ~~~lemon jultt ,4, ~J!!!5'ltf,ea'iiJli
)i;.

Variiatioli1: Incsm:e(iJIJ (I:f Pi!) rk. YS@ '~,~. ~hi!l:k\f!fi IEU~I.~tS.

O~

2.1 :Iln ~ I'OOlStilllg: r-~n.li1Q19~ o:~

aJIl d.b rnusfl' o:r!l!ioa!l!i! ,1I1I1d.garli G"

tjj~keVC1iJ1~)l,et5i.

II,1!!Mn '~:r,ar:liS'hll~Jjl..,Adcl, nrlealt

111 C~~PQ!i: "iri!ltr]1 ~-hlCh,

'",",'ide !ttdps:.
'2 ~CombiJil~ :t1o:L'ltr;. ]

d se~l' O:Iil ~li~ siides. ,Mid, b-e1J P;'\P,p~'ii' S,1r.:~p~Ii.nd ~~t~, o

~.Iil

A~oimath:

(!Ill' ,]. mii'til!.l!'e!l.

't5f s.."lin~~,

:i1 [tu~tle [lfe,p;pe~, nd a

Ltsp

Ila:mlb S:t'ew'with BeU P1[!!IIPpers

S E, Ii: '!.{IES, ~,
• 'I,

11:St~r;[jJ t~pen!!l.dle
.' s:pr.rp..,

~i:lii~, l1~e~

add ~ c.yP'~v.tt~r., '.ffirynu Add

..!I OOIlK':[~,!Ilih.ll, ;S~'

~r

,pu:piib
llI~il(.

in a E1'ef:xe_~' and ~~ Add l'lrlealt .:I!~{Ij siI'1l1lke

~b I_3mb S!l:ew lITi-eat

~ow

liLN~ fol;"

:~:hotllr" s~llin:,fillig'

'Vl~~lu~ly ijJ~¢~l ~'tem~'~, :~, oo!11p1t'i~dyoo~too 1iliith :[1~Jur.

'\~I]l'e ~~~!~,dU:'OOI:ulS, wid~,a

2~(J'j'i~R5

'1 ~m[!.Ve ,g~i~ic

~;O:IIl[!jUy and aid.dluliIg Hquirliif:ne~~.,.. SeilOOJIi, '~:O

t;1$ii~'~!l'l!~, :salt,:p~per,

:3' I~'I o;r:l!ion and 'Ili'lilely dice'.

1~_,@iI. 2 ~_

:2 llffla be:U pep;p.eIl1l, :i! yeUow Im.e~~ eppers p

P_UlIf~;8~'@rl

~ug;l[',

m(]~r[~·
'. '(;®eHil

'b1'1)jSl1l1!i):D" d~h. and ,~ltinny ,s.aji~. :~ii'iIa pan~h~t: ilIlil i!iJ~d!

r\:ed

wheat: Ifloo<d~e5~i1!i Oif1O. k

with rio~ IO~ $mii~h"

pep~ftlipenilde

Copyrighted n-45~'

Recipes

A,W.,lIl., I N ON E

faJ\!! !lI'tr~h!, R:e·c'~ e p

d.ou.gh is too, :ffiiJl.',Iir,)). oodi n:lilk.

'O~H1: s~ol]fllli~ ~,~

(:,ol,ort'u'l Pb!2:a
M.AK:E:S '~ IBA.IKIN G SIH H,T
~ ~ ,ii;UP' m!!'li!H·i~at:

IF,aJ:~;t lSi m IP ~~

tiiij~e'_'~i.ih

l19'ilitOO ht!!IildJ5~knead (&mgh.

thowug'hly
'~!I1i:[~1II100'th. ~

F'etaw~th Vegeta:b les

~~iRVtS ,Il!

J~'CQUa!heese (

6'~b~,oilt ~ 'e',gg 'V,j)~~ 1tsp SiaIDt:

ooIcin~,~heel:. Rol~, d["iu~,~ ,~ut t[,~!'id~ tQ '~h~ l)4il\:;~IiiM: el;:t~ m 8!lLd :sp~dJ
G~se<l !o [1i1~'..--!~ ...,, :~ji:,' _ai',!l)1/!!.!Ii1 _~ _ ..... . ~ . ~~ !I;Y,~", r~!Q!,~I:.~.I"

211

>- :it 5mlliUliw;Cil:nini

~ 'fie;splimt )l 'yeliLow ben 1p!e\P'pe'~
:2: !tops i~ne~tJY'~omiM:t!;fl5;
)1 'tbs, !liiUiv,e '~il

2:'i/i 'OI;)lI!l:5,a~t·~ !!!'~!)~5e 11to!i!i~

'1 ~b:s: bakinr,IPO'Wder
4 'U):5: mlUIt I(as, m;eiElae(!l) '!A (lli P '~DmatDI ,filiil15~e·
:2 ~bs ~l:i if '!trEl'oam tFffEslll1ly :lJf'Dii.md pej~l~ejf
2' ~5:~dried o~gilno,

to'.tOOPF:

J II ,S~.lll!"it_oge~h8r ~'CI(Il1I~t'O,:past:e'
:and
SQI)jJr ,r;:~P'I1J

:[tsp ell mi'eid iIIlh¥Olf!i

10 'QZ p:i\e~e f:e~a~hee!le 1 'tsp ~1W~;i!!wed

~:nlil $rr1_,(Ji(!lt~!

:Sf:iloo.n 'ii!i\'ith 'ffiI~~·- _ f i]- ~ ~~~. ~~~ ~~~~t'""'I?P~~_Ii!_ ~ , Q~ggnQl'

Mld. sfi~d over 'Iihe'®liIgln. 4

¢~m~'

~u.r~~'

11bl ff~~
11i\i!(!I

ITiomlFe;b ,~~~

b~n,1~1Pipew

'1 ~u~ithini 8:~lIce.~ d\erul' '~!iJmkev bre<!1sl: Gli'"eiUe the ba~l'ni ~sheet: 'mr 1Fi~iJ'IlIIJj fa r iilib"l!i VMliliik :surfalCe
@

~jll,~ ~1lJjt:bjJ.lIl~) '~tJ:~ MIt,ips..,:Rlme

I RtIISle 'Im~ll :PQP~~J~ d~1ri;

~ Prep,thne: 20 !l!i1lrrn.!i~es, @ B~I.I:iI~g' tl!M~: '15 rIil:rnu t;es,

z1J(jC:h~Jili~,C:h:mlJ'l). t:hhlty and

i3il1lrl ;~i~ke" lIfizza eve:nil.y"'W:u~fi'li 10'p'

~'nic~. ]rriI~(JIIi~Ua, D,D',ilI~:1fI

Pl"@P t~Ffl~'. mlnures 3:5

:u[to:E'"a!ireU!],;sliGi35, and dlm ~e:u~ ,ppe;l' aad ~:mcch±n~, ~

(clLu·key'breast: ('Qmes ~arel!',Qril).
5<
[I

(9 8aJcin~r turm~:~2,5 mill'lut@s

the'dough~:KfI~~d 't.th~(; r£oolta, .c:.IlI~~, aiill. ~~ 'Yolk" saU~~, bn&rllile;']!rIIrl

f:Qf. :nDtlt.. ~iitlll,):~rne
;II

].1

BIke ~~~ in the 'o~

:For
:Ul1IjtiJ' ~l'U'~

!l)~'~h;¢ bO'~JillJimrack

2, II J.iIi:insezum=uiu.t ,Bod. ~,p~s:tJlt ~d, ~lioe',IRhl~ '~~U '"'r,t'" - _' ,_.L "".',j' i,..,~" P~-lf'rl~if."a-Id_ ""'~, ~~v .. ";"'i~~'~,v~'!t 5.tdps.lRiin5e to:m~-!l. TO.s5i 'ves~~ables wUJthaii ,allld, ~hLymoe.,
.l!.i(!l~

25 mintiJit:~5-. Clilft

r-.~.

L-

n:maH1itn;EJ;

'.' -

:Hour ~,~dl 'lcP~kj~:lgp~'!,f{Ueril!fi~ : knead ~J!li:O ,cl"oi!J!;:'ih. ]f the

Due ~tfFps:. \~h~ ~bepil?~ Ul :;!IbTt!ml: ,clQ:!i!i;;'~top wilt! ~!.tilkey ~rn,d ifiiili£'n baldng.

l ~P~oe' i!E1!d ~ tb,~ ,~rn!O~f. of

'~he' lx1ikil1lg: :>heel ;iuru3.d~smr.llblillie ~1t::IMes ,:]U 3r:ci'lliliiill. Dusr feta w,il~l~~"er.eill
:Sl!l~~.

8~ke hl d~,e 'O'ifm !j):]1

'Qihe

'~:orfo.r 1:9 :m!unMi~~.,:S~:r¥f'

wmr,un

g:-m:~d. I1'i;Ck'from t~
'with 'bread.

:ftC -t-UI

Healthy Desserts
He ~e you ,till" h~(ry(U_~r (lnJildren h el p th emselves with a c ~e~r ,to nscle m 'thl,a.ifiks eel

to glia'ins, and fruit, d,airy' products, and moderate amounts oif :su!/aJ. ln addition

to the classics, 'there's Ap ru cot

,i1iI mil

CtHlS(QU'51.

(hQ(;o'~iat,e Panca kss, Ca ~niJt IMtlJ.ifFl'm;.,

a bask redp e fo r ~ favo rite ca ke,

49' 0 raJn~e' CO IJJSCO

US

51

Black Fore.st Cherry

Pudd ing

49' !PuddIng win~B'e'rrv Sat!!ee 51. Ba ked Jii.ppl!E!'Plln(.a k.e 51 Choco l;art~·IBa,ni:!Jrl.fiP~n(.a Ke

52 S'w~e1Cru~esJE!Do m p~'nrags 5~· .l~lflrU.lE'H Ike (a S1F· Va~lila fa rrot .M IJffi ns

IH EAL TI"Y 0[,55E HT,S

Re[rlle.s

Orange
$·Es:·V'E.S ~
]!;-.. {

COU:5COU,S

'~IJ',a g,e' ~ '1 JtIU P illIE!:I!I.~f' iuh:e I JA !l:11!~ n IPIf!B(;oeked eauseeus I 'V~ !l;Up h;&.aY'lfl J[)~iifllm I (Ul1IlIlm:1iIIl DII1I fOF IDI rnilsh
o.r.:mgi2
•

Pudding wilth Ble"rry .5,1uce

'5IE.R~ ES .t! ". ".!CiU ps

I~l
J<f[

a~d
_~ I

OJ
...

t .un:tr:i uno

pieces, Stir
CC1USCOlLS

C!.raf.1;g.~' pieces

al'lu J'lIIt!.:!!::

~ho ~e"'~lnei11 stm,dlnill I '1j4 Il:!l!PS,Ln~atr I :}A Rib mi;(:ed be<!'i~e5, [:f;re>sh OJ '~fU~eiO I S!.i!~a.rtu'ta~!e' I 3· Uts il:ho~J:l-ed.ahm;ond5

lfln~

u<

I :l!.[Jlln(n sail ~ ih ~i!l1iI

and

stam:l for .5 mimH:es. and S<lih. ['I. beil, Stir if, 1.'0 :;rem031Ilill I... h u \\I';re ·I.vhiik. BTtiliS to i!l! i~ bOl I ~aH.I (:tN.}k ~~~'ir). frn\1 ht:l3~ .fJ!' ~... 'ef S ~,liJi'Lll!!j~~: wh,il~.til i.-rilll£l, Qll~~t;'rll'ly. Then nh-lrll,su.;::IJ", 1 ~FIllFlliul S::I1.1'~'[~'lUe'lberrk5, and sort !Jf ti1:l"r oodilLilel1 pLmZ'-.r: 1f clefOi:~d, poU! .. through 01 SltruiintEl. S·WG!.::k"fl with SUgM if d~siNd.
1 II I3ring ~t]flk

2.1 tNhil) ·~~G i.Y.I b.liU.~~ [f, :lari,e(ly !i!t~l' S.1j

jjiJ raid i!1 whipp(:!d. cresm, Se("\ir,; itilt.l:)teJ .~};,.~~~;11 i t~ ","i l1~l~IJJji;:Jn. , ~I;
,;n !,Jc!-iOU~.L'i ~
'1IiI'

Var·iati

Dill;

In .~ he

1D~1i1gil!! wili'!

,a'!)ri~iij\$(~'t Ii'!to nne wedge!S and

si ir !ntO! C!lJIIJ!ii~!.!I:;;"

y" Iii:!:Fres.:n

SUlmmar,

nep1ace!

pined

Copyrlphted ma~91[]1

Recipes
HEAllliY DE5S!RfS

l1)p 'Mtli!l ,!.lip:,le w.e4ges~ ,S~)~~~_k_[Ie ~h \t,' iOi,l!i~mlDrIi

_ ,S!tl ~ ,lZi:il",___ _ Ih_ii~~ ,3!ii'ild,

:lin '~h IZ ~ " - b1I - , __

'Cu.mbdiirli':l' 'flD'liir 11100 moo~.

Sep;]falte' ••

'11 Mti.s'h b!lIl,a_j(Jili.'i'1i~ith 8 :r~;rk

U5illlg ~ h_tllnill m~r. ~I: ~g ¥GIlts. !i1~WJIr., .ul~!lllllilk.Gf.a_cilJll,II~y ,2j.d\d, ' fl,OI.!lJi'EOO~Oi'i,mixll!1~ and :!u.ir

(mldd~!:.rnik) {'®r [0--15,

'!H:i;i:VES ~, 1l1i[uUI-es

IJilnitnl g_.olld efli'""lbro1,'!ln~

iI ppli2'S"

,.. 'lZhI IClU p~,alil.pllIll"lfikf[!ii@ fmi!li I!JI 1" :

:Jew
SaXt
1mp

wa~@r'

~n:;til!',1dof

in oor[i{IJ~~. 2.1 &l,U~:E1l1:m.ites;wiith ~ :pi.nm ~I)~:'u~l-n~ s;luJI, C'$IN!fu'lIy 'rn1ll

~" i;,YI!Jjtes i~1:Otbe ~mt~)]Hr;

top

IJIafl'l:i!lKe'

milk,

tpil!':lrs.;,

'INi~ Ii:h!l!"i'i'I~s.pluftl!;

rr~

'1 (liJiiih IlifIiil@ral

er alDrici;!l~~. and :it~.

!5 ~:art applflis
;3, ~lb5 :Slll:g~jr

1. ~~ ~inIUim!ll!n

S-en.re with whippe.dl cream or :1 S(QOP vanilla tu!! f:i'.-4!am_

~; I
,Q\~~

:111'11

~I!ID:'

~ F-!T~~ ti!fille': 20 ~i n !.i1t'e~, (5I1B~kili!g' time<: "1"5 f'ii'!l1'n UI~:eS

11.

i.[Ij h~llf t~e 'Ib~itte~~ndl~i'J ~owheat fur .5 ~'IIilli)llle'.&

a bJfU ,P[IllJll,J~el3i~: ell,

I P,!leh~~:

IUjU!!~il ~~(I£n-lbmlLc'!.W!.TII:~m t1ry '~rL~IlI,y; Us'~nSh~' (urks;, 5.'hredJ p;Illllmike lunil

am.(J,

Q.'\~1fil

001 ~-75!llP'

'bOO1i'i1il iDll 1.1!1],si~..s.,~~

IjJfilii:' )"o~!t'Q1fl;ii1t5' bii©i~£'lI'" ~Ii!

~li:l~Jfh 'J~t:l'~c"hmM~: 'p~pe[;!Ind heat :un 'Iihe' O¥~IiI~

dIm-'i:oo "Wiilh, .p owrler!eGJ ,sl1P~: ~eat P:!\D~~d.1iIre wiitl1L

s IE: Fi!:1i IE: S ~,

);00,

1re!:111~~Iii~nG,ba~roer.,

I ''W1]~k~og,.eliher '~UU[~ ~gg~, 1 pilil~h ~'n~~ ru~dJ :milk"

.2
,I1I"llim .. ~1l",3i, '~lIt'{1r to ,liIl11bi
'p!'lllIl(;ukii"
1!1.

2, vi peeb~"~i!lar5i,

'P/tj, OUJIflS,ililJHpu ~pMe

'1 '~jD:S (iilIc~a [pewi!lfM

fiI]~B.lr'

);o,VOl),I'.atIClln:(@mb5If!e baifti3i1!a slices w'i~hIhi()(it"~ and b~owi'll Elil a PC.ilIi!- lGe~\'!\e' Q!J.It
cocoa
WhSlB'.

b3lt(i[',

4"I;:B5

,3 I ~it,'~nSle~p:~~leSi!, ee:~~ , p el!.l~:

iiiltiP q~:t!ii1iillrsJ :!M11!~ ttliiliL~12 1"'\.",' nll;" II),' OO~5. .......u1: ap~~ ilJJ1to ;.z-IIJ'L'{'UI,
'I!._

2:;~_~ Si!.!lga~ IltWi~ mi~k

'1 piru:h 5a~1 1'~5:5.oil [lfJ,iaWder,!i!d!
'!5!1l1!!l)31'

plf€pare as g,BSCinlbBo., m.akeilll!t.[e~

,and! :sugar: 'IJ'&Jrne'F-

'~lhkk ges, Co:mbiu~ S.1~~1IT ~ and ;t.~n'Iiai'El!l)1li. ~

....
D..

TQ

ba~n~r. eista nd rnr L ~iD minutes. bd'OJ£! fukrng in the enw3lLte5.

4, !lE\'e:fb~,y spr;e-a,clj ~"ro~ ihlln:er OJilID the 'lbro:il.e~plln,

5~,

Recipes
HEAL THY D ESSlRTS,

SiQI~'Iw'U!:l;U (lilted U:~,@,

!of

LenOI'loN!

rs,

B,ltack If'or!8s't Cheir'ry IPuddi'nll

SE II!:'!llE S ~,

~'tifjfOyg~lly ilIlil( • 'Vfi~k~, mwrlt", 5TI,gm:" mm@tal '~'llI~m;. 'WliLWilla. [F,iJi!ci!ii[Jj iIlillldl ,egg w,~'uroes,;; 3,II ~~~ltibU!t~· D (n:iJ~]'blcd ·1 m ~ ~JiI!l!!lO"!'_'~i!I~eru1!l:. '" ..!b . ~~ 'II' .. ~

~ l'~s.g5
'1#Ii, !I;;I!!IP'$'1;.!\8a~ :2: !l;UpS; ~ill~'·'fat

wiim~til,clileese
i
tUP'

j~~-eam wheat I!1If

ij:,1A

iffiir~ilIii~U"p1!a~'!iJ1 i

~~ ~.i~r mOf@lto,~hertt~
ta1DllJut '],:2:ih Ci!iZ ,draJined wflp~')
,Eli 51f1itie55~.ille

!i!I~

j;..

'~IlJPS, ""itJ~k

d~&n. :POOIll, :l'Ilrottil], :mb:JitIlH~' S

~I'!l

'1 'titls, S!lA~i!~

i pifidills~Ot
t1.- ~p V~1fii'1[- it ~JilUa~ n: ~I!

b,\P ~rnd lil:aC€,cl,~r[de~ h~,

@

'Ihe' Ii1ll ilXiUlI ~e.

,dark !l'Lnl!!~mh~kel ,~tbs.,oo!Oi!)a! ,2 tbs. ,g!',~1:e~, ,~~gc~l.a~e y" ,i;;UP 'i1;IlU~PJPi!~ w~~nutlS, 2eUS '].pi t;l-Q1lI 5alJt, :2 w~ ki.f:aJt: r~~9~13 cililE!'eS'!ii' ~A sugar (UP
,6 tb:;; m'~lI1ell'al~ 'wateIF

4.,~:~a~:111IJ lliu:' OYfii'iJ (:~lttdll:e <!ih~J, fO:rr'~,5~~raa:jI~~, l:r ~lhe

:p;u.tid~ii1!!1l ~iI1:rl115Itt'~!lJ< ~tm¥,~~,
'(;Q\'\W;"

~'~P' t~g'lje: ,210

~i[iUI~~S

~ Bak]in;g'tfinile: 4S mhug~es:

wii;~b~il)J;.Ilmi]]lJ.Im :fuJ!l"
:1],

1 1 :Puil1~atawn, '~:O:JWP'.
Combine ~s and fou~r
:;!lInd :stir 'illli cioolJhi:lind ilEi!1(i!

[f cl.esuredJ, dI!llIs~: ,itllI, m

luUJtJ~

cecoa :powd\er gr :p~v&~d, :Sl!lgall]"~wt 'be;[iJife 5eiFVung.

m
;2,

ClI'e3Ii1'11

of ,'IdliOOlt

~n v~iiliila e\Ki1mct 'ts.p

po~d@red s'!!J~af'~@pth:mlll

>-, V,a rii!U~i'oIi: hi the, 81!1mme r"

you can also use '~5.h

I:m:riitg :njjfi[k. :salt ~~ClJ

~i')I

'Cucua pew,der ialnd

~

pUt-eelldh-ellfi~, IIiLaok.berrl'e5, or ClUliiif(il'rll'$. fm~eii1frtiil~ also W'Q i'ks!, plai5iT!' i't, on 'tnf!'

'wIllIE~

!?fiE: p li iifie i' 215 iir'i iIflUi~g5,

rioaua ififi!bL~IiUe l!IliIt~awedL

If the bread is ~!'Y (lfII!.
stiir a ~~He milk into the i'i(~lt§!! (t,lIi!e$e i!Di~,Lire,

a boil, 0100, ,OtlIr disa]. Use l\1t"ti! ~mojs~~necl, ~~bles~®rIl5, t~ m!!l.h~'SID!JU dl.!iJiiliJlp'niii1J5 'Iiro:m lr,i\oo~l'a .rillmDJure and iPnll0e'
~!I:"i'ro eassesele a

~ EI;alldfijg ti i'fi'ie::; i!i!5 ii'ifl!i n Uf~,es,

d~elI]lJ,,in, '~e ,mJKtlk J:nilrtl;l~~

3' 1 C~r
tM5~~

'11 :~liI~~t Q¥~(;)

l'Q ~$crlF.

'w,u~ih

rol~:md'er" Qy~b1e 'b~d. Combili~~

])rnill'll clil<erlr~es,il1l,;:), ,
1OOC03. ,gr,Siliijl cl .c'Ill'IIK'(!I'Ja I~,

,I]JrtlllJ]iIllUllrl

:ro5l3rLd. OO:ke in

~ndl.~l.nt!i~~;,

the ~~'tIJ (:Iltll~d~~ meld .fur' 30 rnI~i1111I,ilie.5~ R~"JlIUJ¥i1l' fo ilalild 'lJalke [bq; ~~@tttelt ] 5 [iil1m~t~t;

11~~~Jt~iJ,;:
-" it;. 'II ~',.' i$'~~.~I~, ~~Iil1~

~,~~, Jk@.: ,~" \¥l1iJt~'i,1j~ith,~,pi~!i:h,li$!I.~:i!cIlIli':U~ '

,~,~1~1i!!,
liL, _~

SW1ee't. ,Cheese Dllu'mpUng,5,

SERVES 4

~~l'll '~he ,ditln1pl1~ngc!l, ~fie·

,~r.Qld~t!i-'btm"'!1I,;,
~ G-OQ',!;

rtn~(
j•

'Wn~D'I~ iFlI'lJ1~t!lali~j;d

,-, itliw i3i 'Wi'bi5ik ,!Wta:at:.nmill1Jiri:

or 'CO!f!fii~~~~."

Rerrpes
HlfAl TI1IV D ESS E:RTS

fill r

iii

Ctndd "s iP,8i f'[Y

tlii (!, e v!:!n ( il'11.l'ltl_dlc [',n;ck) tnt

B,atter C,a,lIce
r~'tI!.K'[S, 1 LOAF PAN ~'AIB!(lIUT ~. it '5""']

hQu1i'. Aft('!r i:i :1IJJ±Di(;~te5, ~~w.:t: wn~h ~rlumill1!i.1~111fuiaH. :

j,

" V'·ill n ~'-l'~'·C"-- 1"0 t II 'Iii] . ·-~a,lr

i ",

Ea&y.'

,,.. 3A ~

(1V~ s,tioo)
l/,(j,

r,) ,t5GfiIe,l1;eidl

bUU<e;f

,~·I '!baking fm AnN

p!i~ii'a cake 'Ii'llil~
<iI

] ,oo!1;llrJ,

Muffins
,M

'1 iP~liIth5i3Jt
CJJllP ~l!Ig;aif

Y'l: lS, ~l!mlUa,

e]{M"'act

4,gg~ 2Acli!~mnk :l tiL:!;p.~all~p:!!mP'O'Se RioUFI

2 t!!llP b.!;i~~if!\g p(j)wd\ew

Wt'K~d~m li~d!;'-"[h~ pii;;k $huulkl OOInOC ' l[[jut dean, :ILS, cak£ ,0001 ,g]ighl1:~f in Lne' ,PE!!11I an~,wel':i:~;;;iiiir.r; ;and ~.e~ool o~ ~ OJO'~Ems, rack, c
,.. ValriIiliMoif'ls.:
Mam!le, (~~~,

MAti:'IES 1,:!'

UHI NS

~, '112~b filUm :2 {jI;lIJII~ !l~l·p;u~e

2 ts,p baku~Ell' ~-.d!e;f ~Atsp, balllili'ng 50Jm.a
;!~

~QiI!!iU

t5P :5ii11~l,

~Atsp, ,ll';lriilili'iarmDIilI

I':O!l:oa pa.w{f,e r Ii nte h a If lilte

trarter .lo~j" twoityp@s,of batter in t~e Ih1n :alililll 'swi'rI w~ruha r'Olrk to ereate fI!

.su~ ~bs, ~

2e(~ ~Cupl5upr

Butler arndllueat1 crumbs

'fe1r
id:I!i!!' ,pallil

o !5ti(k)\~ mf!UoofJi
~ il:Jlpl'~nf~r'

(9 Pl1e,p

ti'me':' 30 minutes

ma riMed. efJed,
(Iul!.i!!: ~~: ~(iJ~~e1igW Q

], cup ~afiill;a'vogurt

~A QfriDpl11ed il:UP'
@ PIi"I@]P

@. Elakvn,g iime~l11ti(J UIF

11,Prel'11ei!ilt

!O¥1;:1fI

h)

3SWE.
b!'i;"fl~'

V!iilll)·<lltl.,de,trit: 11L"~rr;

hlJj~t~\I' lmlil UtilfJ1l. Slow,ly acitdl wgJlr arncl v.anJnia ~nd~!1ntiillj,;le be;a~illg fbI' 5, rnlliii'i,i;lle~_ A!lJld ii:~ :;!~td 'lllIi~: '~'!,!dl. .fid 'i1ITiillk" k 2, ICDmhiru: 'liiour ~l];d,b[lkillJ{g pm~ilr 3[Jd S'cir :[unG!ittof' e.gg IJ.liKIIIfe ''Wirth ,~, 'Iroarl!eEl, ~I)U!~l:l"!! h'i~J'tthfll! b~Rd rnrner~) 1.0 ('Om1 :0 '~iim,{!iOt"'~ thlek oot.telr" "3

linr~ki s.1ir in PEel and iI!lHCf' i'rQm :2 t~I!lftIQlI"!s!;, ~~e;ru eak'e' 5evel'"a~'time:5 white 'StiU 'I,i'I,j] rm anilil d~i2;Z~~itl1i Ute! ~ JlJfDe 'I)'ff ,~-j range,s !;lind (I
'1 1!'~mi)'!'II.GI~!~''l.'iltli! ~Ij!Wdlefie~1 5iu!9!a~"
>CUljiii5

alm{ji,nd~, '1i,2 paper Ibaiking ,[tIJps 'tlllfl!l!: 3'0 Min~~e$

(!) B,at.:rfl\g '~:riilj:!e: 30 ni!1[fiU,!t~..s

i :Pfelt~~t ~Ui!, '~O37,SP:P.

Nut Cak.e: Repta~ '1 Jh' 'f'l\o!JI~ wr~h grolJ:nd n Llf~ and sdr, hf1i1 tsf:i"CJC!!~Qi~i
jl'O'lfi'der ,iii,nodi y~ ,gr.ated (ti[p

:L.irnc,f_I, i:tiufnn 'pMiI 'wn,tll 'pnper. bmng O(;tps. ,P,u:l cl.lrmls, and 'fllMly grate'. .com'bille' ~~ ~,~}\' in:grOO~.e'T:ns ~ilge~hEr:
!lJl,)gdln,,'1;".!YJ5,.lill;f!,m;. l butter, and V'olini11..1i og-tl et, y Qu ickly st ir. in 110'i.J Ii mfx~urot'. ~~11ull)t~ Iall ~mLcd carrots, FrJld 3 II Spoon b.!u'Cl." inte h.lltin£ 'f.:IlJp.5 ~lllld.'Sprhlikl(' wi,~h

dJ;(}[IJ~ate'to r~(ill~'.

:],\'Vh[!i~ I

(hQ(ohne '~ak'e"Add
lA, tlJlP

coma, powder ~

~pr.ii!iJ&e'l,v.ith hreit!:B' c!]J!ffil1!~"

R_oY,f ~rt!,!biiucrr ii1nd'Ib~.l.1"'[1iI

II'Gre.a~lhlreild

p'lliiJ $l"lIcl

n, 'C:YP :g)r!llied ch~r::'~late. and "J11:~5pcinnam"'IJiFli to tlil@ b-.att~r'_

alrnoJ1.d~ ,Mal«: in ~ht: nven (f11id!lk r,~~ 1 f'Oli' 3fl minn res,

rial

Fever
Wln3l1 [~eI1ps

Wh:art h@1piS
e$p~ianty ·aliter sweattlifil~ l1I!r®fu5e~~; hi:·eOr ~emtlfij Ifi\mre~1I tf!'Ur~:~llJttg5:",and!
);0

l~1S gf"ligu:i!!lls·: BL~~k p.e~~eriiflin;t tea, @Ii and DIJ!IDie;d Wi!ltelr.

);0

Lg~ of' lil;ii;i.'liilIs;

• IF®fi''l,i\ilmi t~n~~1-3 how

F!l. r';iil~tin:g'r~~I:(I!HE!d b~

~~

tea, linen pta:in (;ll'aG~e{f5, Il-F~1Ja5t~ ,..,io, :sctop d iaFfliteal' ~E!~I~d glFate(!l ~pP!I!!, ,!'!ilIdi I'JilBi~ed tJ..an~na. plain Gll"aotker5.,. or lOiID~t.
• ~f'!{Our !:Jh~ldlWili'i'il k{!;i!j!iI dowi'i !:e~ilfi'i(j p,1a]n

(Ull'ii'ili! bLUSSOli'lilS, ~ro(fnl)'t~ poeii's\pilia~oi'i~ • "_, CliIi"!illp ·rll1l.l1it ![!J"yegeti3Jbl~. pureed ~ruut',Oil'

iii)(i!ilidl~ boum'O{f'JDon't JolJte iitOOa~poi?!llloo.

)!;-.

dnilld r-e'1'It'l] eat iff ~hf'Yhave

aackeii$,;

s:w.e I~Bhl: ~~ii:iIs: Ma.slfled

'(!f

p(it!i~'Qecs

'mndllgr ~arrnt5" all'd p'1~i~rice

oatriJjJ!!~~I.

wm~tdee&!IiI'Jtt ~elp
);0.

IF~l)diS

fiI@d 'f@i)ds~~~gl\lrn@~~:mBO:IiiS, ~ ~Ji~ ~~l'e-gliai'!i! r~gd~.

Id'ilii!SI ~udh as
)0;,

~hat ,ajf;~ ;~att'f, ®as-kJti\il!Ir!;B', tI!~ n~~ ~I)

'What: does!1iI1 liJel.p '_', lili\E b~;Y'fi!h1~, m!'!~.IF~~dI1e!'i~s:tgl ~ff

Int~fFlr!{)\J: wi1ih ~hls.
);0

[PUr:!!latw,B tficods (such! ,as, raw Ve8)3itabess.

lI1{!n·IIUlll~riti\l'lB

HI~rd ~o.dJg.est ~~tli·. pii(ltein"'Fidh dis~$. ~~ roodl!i. ~llIch .8l5,&w,ee1i.s. 8!1iI0 ras1i: rood.

,3ppL~!li!lUei2'!.lBiii'id )0,

~uc:hi ,!:IS !l;iilrblllilBited tj!j~!¥!W'~l!:~~, 'ru~tIl!Ihi;~~!, seur f'rulit!5ll, f ;01'

1H1~~ B'{idlTck!ods

V'OIKI)lIft).

.' Sitalfl! o:r wallmnl21illi,lliP' ftJod.

Tomml, (om~v,mt~ Brew up

I-~j;pe

Rml!iilll
'.II, l'SPIrenrre'~seei:!s.

Ifji.UiSDmm~: ,M_a'ltes 4, 5:emQP:i~ln~' cli!u,mdii

:~!J!F-il(If@'i!!f!i!!ii, (~~g~1it!m;i~

--l~

1 its!). ,8I!ils.'!!!'s@'ill!d~ ,2Ind ~,'I:$fi'bl!l(:i!t er DePl!iE!mJ~: ~~ irIJ 1~;1.!iii!fit bQ"!lins"walV:~., aOOJst·ee!i' fo'r 8 mlnuU:5. Add 'll p'[md'i 'salt, 3 '~Ds :lind 'lJIe ~ul!re'oU I_em\.ln'. GenUe IP,t!.r!!e~~ Ma~s :2'chfiM·,s.~ser¥mp: Rlm.S-e '~~ Iii) IilIIssei pmiLtDliis, pool~, nrlilll;:=llIt irlllQ iIlI;ua~!ilr~, a

~m5e.,

1~l'e"Y ~k ~ h!!~s, '~leil"~Ct" pa!iSn'~, pi!!fSle, fEt.l'eek. Q:JiliO'i'!i, liMI ~r5lell). !l;tea~,'!l:00Ji1 lanlill¥, ,8f11d hmT'Se-'in 'lltD_Si all Add 16 m~s, chlckf!n stDCk. :S'llml!l"!-@~l!\lii~lV tifl for'
....__U-t-li ....1io7.~, II:U~;!; 'Io..o~ -~ ifIA::iIi:: .:-~ ... '5[---- .. hr !;"'"'~ i!I ~I ..& ---!iii'"' Il~U_~en 1"''"'- anY, . m ll'I'le II ~ IIIL
,j!W _

'mlf~!B mll"lule!i.I~k.~uPI

IDlliUwilli! ooraoo~ ~~rtli1;e'I!!'!~t ~Oml)nures, ,Mattll

wWi! if! l~a!tlZ!!
m~~gF1"

PiLaa: rJll 'i~ ~u;pwatefwltl'li'~ 'tstD15illt ,and ull·fef' :lOImllrillne~. ~~1l4,!11)~~_~, Hnel!f' ~~~ and

li!!!nd~~.$iCin 'lQ ~.'!!~ with ~5QtV511!t~ .arld p~~~. ,ei:nd let ~1S!!\ld 'fill,. ~o mlfllutes_> 51J,aln ~-jj;t';Singef' ,and ~D'rnblll1re m.a,'w1U'i m~hJi~,of 1, ,~u,,1iIP and ~. 'tins, h OJ'Uel'.

:5lemtrn!) in d1e ~up,

iijj

noodl~ l[t....:l (Ill:Pf'J' s!n 0 11Il: be'iiDrn 5ewJn8 ~lITHi'

,i!!iilld ,otll."\,-;, ----e!J'._1'""""- 1!!i __ ~:JL ,~-,-- -, bl!iim---·----~i< .. r' fin -.... !L-;rtlil' -ilil ",,:,i'!1I !l:!!.!!~,-.---!l!i8:ItIIi!!~---1;,~!I'!I.!11!

M!I!lt~P'o~lon~IPteI.], wa~!ilg~il~H !!Ifmnp:r pl~.

Copy rig hted m ateri al

J
Cold
WllJi!lU: w~iiik_S .".. New 's.t!lhd1Ies 's.how: lots of Ilq !IJI Ids. dll:!fII~t'!h(i',lp a!

R,eC 0 ¥'e I'i III ,I fro m Ill,n e 5,S,

'What: helps,
,Fi:!!!;hr~~dI '~tJ ;t it;;; iiIi~1ni i1fl filil!'~fi(!lI1iI!s bu~: ;;!$,V .. e eige5t; FlI'uiit. 'Ve~d~Mes. O~nuts, .. 'Pirot@lllI·rl'clil r'00dl~:~Y'Qgl!Iil'il:~!, :Iean iliH!a~.'Oi" iIii!lh. ,.. Iftli!li!iIl,ge' tliveili whi'i1ti$i, i'FIijk~ e~e1!)1jnl~g ni!iillk ,iillPpetillil!l(el~i[ilMie~ '5ieVifif1i1,1, ~ml)n llI1Iut:s. thlroll~~-mJlt lhed!ri~.
Ji!;' '~;Q

lot.

$1)

d:01!l;~:kJ1'~ ~Y!i ,c~il:d ~I) dlniilik~ H·tcvi~eve!i,

Ii'quiclls,c'O ~ellP ~o!fne 8l1i1d~OO5e:1iIthiill:it m!!V~XliU5. .' 1l'I,j}:~pf;llIllll1(!jJ'bs,:11011 !iplc(!;s '0-1'1 ~'ii:JiI]!d O~ t(N)),:, ~@$e.~iP'S,;, cl'!aIDI):N1r!e-i' p;e~~~rrflf!i!f!t.'5iii!~~' ~f,IJ:r('OiL!i8h~). ~h¥me. gi'liIgcer,r;JiJU5ta~. hOf'S@;ra:disml" and ,dhlJ,i'~S, .' l'f"Uile ,cllTliLd ~iI!i!;; tl\(twlble S~il!II.'o~illi!g; S"er~~l, h'n:zen benles fior 's..'lJlckil!l!,l1::on.

Wh at ,dDesn' ilIellP
.. ll'Iard" OIY tdl'$h!i!!1i' ~Ml arnd !!:waHow.
);0,

alii1!' dimi:'!liI~t

,t@ clM!!w

1E'mp-ty' itiilillrie~fi"om Pl'lJo!:es-wdl 'IToM~.. ~'lfeet5.

d~~nks.

'Wlhalt, d~et5!n!ithelp .' Conredi!l'!Hl'ilei"i,l. ~~f!$dk, ~gO!ds.s~ft dirinks, ~aS4: 'r'QQid. ~"i'(h ,awe' a!~Ihigh ~11 ealo-rielS, but p'FOVr'de
too few'V:Gilu!ilible 1lI1l1tlioob" :. IFoodls. ha~ ~1!iI dil~~ '!il;idiJ a~'~gdl ~ndl

0~:8ID.fii:

'rat~ foods.

t :!!ii!'!'!iIIIU, bu!!1dl b~~, :kpl!i'lt~II~~I l'orets., Pel!1 I1In!!lf,itOOp. U~ ~ IO'nl~u'l131K111~Jaise 1!fiJ'1 QII•.M1lI hru~ml~ 51,ems ,and bi!'llr~ I:ule;~'y. tbs '~l'lil!mll~IU' l'ml3:11A, !Cups "itl!l!t!!!b~'skHCk. Bdng to! ,~Iooll Ind :~lmI'!iLtrfor' 5 I'I'IJnute"Mdl bl'!OOM~ '~~,,~_d simmer m.~ mlflutes. AmI '~, ~I!I;~ 6=8 he~ l~rN!mIIMI1 ~1l5 ' IQ_!ttd ho~~]!h, I\l~
stel!l'J:5, arid

Blass with ,ial ~tfM, ,["urn Q1ITBr~U 5a!u;p: MplI!!:!iH~i ~'nnl~;

,Sore 'm'hf,UiU::5hlk1:~: Mar.tes u !la,55:: ful\i!e ~ wp 'lJe.sh IDr Iff,u_zen 'ii'as'ril:!en.s. :!Ii, :5J'jillil~:~p. 'Iti;rnl~1a kf! '~!!Nrn~ilnd12/J ,~U;~I~tt:e!ln\ilk. Se!!Ve r:1'!1

D""':;Ili!iIIi' ~~r~~

R:edi,iM'
B~

liiJ_tlu BDI_oBJie<i~; iMa~5, l ~.:

1J, io:rnlol'lland 1 tlDH'

"tan

RI~

~sa_tt rE! ljiiii!p~r:. ~ a 'A"w,p 1i!l5Ofi 1tKt~2 !Wp.5i 'lGmIUtl!.lu~ ~,mpllft\ltfir~ 1lmed~um lben Ind

prlJ:C"and br"bI!' In ~,sp,,~fi~ t 5-6,01 !fOOnd leal'll beef'aM season willf1l

Dke

S'mme!i'fi!it" ,20 mi!'tute. SNSOf!1 N.sIL 5e1W' wU1'lIPame~. (l1U~hy ¥~~: Makes ~,seNllnB.pu~! ~~~p

wllhl SSLt:.P'=PpR, ,:and ~ :tm dm;~

pi!!pper~ dr~.

,o:!Ur:tt,

~!

alP

'Ol'l~

,:!!JlI unm'a~d ~J!I~,'IQ;ft~t 1

J,1.!!J~i!], ll!lH'lt11bIlna!iia.I!!IJ

,~mI z~n ~

wJtn i5!i1~~: 1lRip;~r;, !i!il'ld

wa~"u~, ~U~l!I SHills. ,and at iRlm .•~5,p!1iIi'L~~' ,OVCi'Y--O,pn: aliillli dlilst wHh iIIi !CI~llIa-l!IMI!lil"

'~bs euh IQ'f ~~

'Om.,

Copy rig hted m 25~ri al

If'M' I~ Ill •••. I'Y C····h'i11d

_ I .

••.,Ca.l1!J tTole rate Mnk

i

....C~,U1!I't Toh~rete
~!i,

EfJ'I~
jl;liId.

~':jti '~!1!:!!.hUi':}r '~~) b;I;~l;'!m't¢· Q)1i.\\'

~',~. i!iif.!!\~:G.~5}' '

~[!j, QJIQ~

'b>!!kili'

iilllulerr.arttt; i~'s ofn.'¢n mmt;l~m:

to

~la~

w[ll'~~.; u~hs:pell;., w

milk IlJA:C11ll nccurs dllJldng the Iii list ~r5 (iii ~:iEJ;:', '1ll5ll]i}Uy mild d~S(!!ppe;[!jrs ,~~i1:~r;I~: en J yt~r. h WOIL].l~ [~ ~l misotll&.i<:'~o'
IPCiI',nl~m~.li1tUy ili:il ~:lililk'fmi!l1t h
}.Iflti.iI'· d:liilt!.·~ ~ili!': iii'!!
1~~PI)li1~

'wiiJtl;u::n.n eggs 'bUll: it ~.~ poss~bl,e" ~:'~:'s IlIbOJ-e clj!~'ft~IiJIJtto 'fi~td

I€,sg.- fat\~·roiil1riitl¢]",t:m~

hi:d:Q~d

:goo d5", ('O'nfm~O:m1ery.. prepa~~ 1![j'QdJl,l:t:t~ i!l!p!!dI

lh.e 'cr!t~ergli~in varieties iilIre ibetliN l:o~en]i~~d, O¥enilll,. whoJ~-''Whmlll:is 'lbetmI" '~C!ile:r.tnoothan 'whu~:e'110 LI 1",.

dn"SSi~
c'I!C~r j~~ccs

Sil)n!('lt~fiu,"S'¢'¥ejj1
,OljilJihl'~1iI

,. Jf ~.;!i,eiJQ1'~iI!'~d:9l'1iiI
IL~ ~ ~ '"

~~b~l~~L

_U

'~n .h~·l~~It5': ~)!I'(l;hl~1!1" ]f ~~Uk

rssiidllJ!l!lj5

As: ~i,'liI1i you:!;' eh Hid as.

if~~~,(~(lStth!ilJ your' child,

~"~n:tt to]crrIl~~; '~h~y ILmitlia;U~' "~iI1i eat fCi'gtLli'l (md.,!:h~,.I:hhe'

8'~m

flrom e~ wli~.~e~ '~h[lt~r(;! 1J]5Th!1 ito, ~l~~u:fy '~hm1l.11" H~llitlil ['ClOd 8~:O:li\eS, '!{~'iIIbe ~)lel\t1!
~!!ip,~hl' oor~)Ue,~ li~t ~ e,sg- (riss' rrrOdyc;ts.

roI1ll5lL~m~ :mr~~[I;;. dll~,TY

:tn'OSll.cm.
l'!ifJil'i("i;!oCi"l'

i!i<

milk tpilO4ieht!. y~)iilll h:nr;,~e'~o'

r[¢dl!..~b, i~;!i. ,olil'ukhIJ.'!t1 W~I:h

~r

:~rndl!iJCh. iilInrl. :~e[,]:lili~, I~S, aJi1id! ~~~h.!. ~heY~':i!'le i;irt '~;() ~ get cn[']~~h 'prot~iijj,.'\1~1u;ll~ 'wh~;jji~,
nuts, ~s, 1'lmm'trllmOGiI1i1&"3'lluil

'1l~ri1~'~Q. 5t_~
M:akc sure
$5 0;;';;)
rfU.l:r

,.,J:a Iiii,'tt 1,o~e~,~tlI!!' eialt W~

Olild:~~. '~""1t~.ill] i!i.ii:tllla~ ro~~it1c' disease c'3Il1i'it t"iilil
~~t'TI. G~n.:i;t~ii1J is pwell.t '~Iii w~C'!.'IJ, spe'nl~,har~~; :U~~, ~

rnnc:hll:lll1l lil111i.~~iI:~®o. m~ pe~' '

(hi~d 'Nm 51~)~'It,O!')lit~l~

because oth~l"Wis~'

~Ii!u~ng. (!~ltl!llgh.lrurl, whl~th 'e~,

legu;m,e:-s (incll[l)an'ng ,soy) SUfJlifOY. v.j]~wlble :pl2i[IJc:pw~.~j'l:l. l-im!fe\!'fuj '!fl.1ie~fiif:1.t8f 'fl!i)'~ be

aiJ~tcilrliTiliii dlClit OOIiie'S"her ] 'lTIeed.,Llbi:UU l ('ups nrfma.::. or

'I % t:lIIpS 'yo.~I!.1I1'~: even {!II'

oats. and :Ii'ye" o.nly

IOLili'lfi,

,njJ~U~e.:~i!l!rbdl bu.el'Mh~~:arc

ilItIi!p O;rlili Iii!t :for ,ai'()~,geir1!1ion" t To lake ,Cilir.e ,!l)f the p.t'{l;~h;:f!r., give !fi'iiem '1iu!~K'IJ£~dl 'ifi!, 'wh6l\e ~roifl~ (esp(~~Dy 'itlJuUIleU jl;iI1d
Sl."A.o,d~ (~5p~d~lly ~'OOme}..

Jlay, :~f. cltm:l$ing. bl,iil't~(;'i~ ~t~. 1iii;~1w

,2 ,j;),Z ~:'ir.t.n'!::h~
J)IC'.iI"

gh;iI~ef.iI-f~lee',l~Yltb~ki~.g '~~~~1
~l~~lolile ''W~du}lJ]t}i\!!:3st m

sure 'jf@iu scttcd c[ildIl:JIiI.ii-II"~dl

_,:j" ~

~'. '0 . if: ~'liS~: f" mgIT!lJJ.t':n'L~ 't;iI~~nli't:

pili!~1:n~i'>l~~, [ltpei;ITIT,;'\i:J ~

]l[l'~mie;ral ,!{\I':al:e',Fi~l'{oocllth~

I[!ini~'r:possible' ].e-;a\lEri'ii~g ~g..ei1ilt:~, ~k;ri~

S:Ci!JI;D"di!JiJ.~~h. The

h·s best to c.mn:bine th~iill WilJ:-j1,tD!tLlll.lbiu·C rrid'IJ ~~iloe

Q~'

\teg\·~~IJIJ~-5 ~]~$¢

,:his

ljl(i'i."d~t.The li1iok {~f a s~fIlihilhthll&~paij;u~)"in these

:ffiatlfs fo:r: p3rncol!ke-s. e:~'{'.,

produltts. Miik r[llJl'(l'~nand ~~])!;~OO~ i::>'1'ITIIh'-ii lhid.d~IllI, for

ex~II1I1I~)](;,.

r~c~~~t~lte.5. ::I!bsI;liI[1m1I:~on, '~ron ,If' Also" ~ViI'L:a('~h~eally is, '[ju;U~ , o:fim'fj~

un baked :~,!"Jd~,

b:r(l'~~cl,'I1Ii:i<t~:11: ,5Ull(J'S. 'hlOt ~ 1 d\o,~. oonfi.'iCI:Lnfi.e,Ii'Y, pl!i:ii~a. and fro.:ren. d~S:I:u;:~

be ('(KIrTIJ;liP.n:silI:OO :[or Iby addi n~ i]1l0f.e ,e,~ :H~ilthl :fiDOd:)'t!L'!n"S o:fTN a ''lNid'e If.'iilIri~' or ~hil'C,n-ff~~ :pfflidu.cts. :~f ~l~r chUd h!i~{mJ.y· it mild
Q1I!iJ

,...&ffia~.N~ ~Irod.'~rlilil i~:is

"f.lillf:n; il,j, :nUI iI;'~~~rly i;,«~~ivt:'

lJ'telilmdC1l'miU~·iis dltel:., All

rO'u ron do is.leam

W:Oilit

58

Copy rig hted m ateri al

,5PE£!AL

DIET,!;

A.ppendi~

'i1iU~,a',!!roi~~ di~e '~~e

!l):1i1 ill

lriJ1iJl"'and,~e~ro~' basis. OFteN i~~5; ~Uli:'ibU!teit1to proo:¢~ (1M: ~j - ii:ddJ~' "'1_0\"" -, ~fiI,~ -- - n:rl! -.-: _1!..!'1Jl1!.!!;5~ ~ ~ __ ~~] ~ ~ __ ~'I,l:_ -"'iI' ,con:feCitiO'Jl!<lI)', 5t~~~" wJ,li toE: flDUlITimilk. d~Ii[r}i"p:Fodmts,
,1]m..

d: Icl~ul1"IJ:1I%G!dJl] ets, ~ke sUli1e dl1e~I" iet ~,8 1r.i:C1rl d

1li1ilk. 31ft

,..Js Gonst;a:l1Iltl,y'
COJn~lt~' fUillted
{:'{U~$~:iip.:.H~n~ ooCult' ~
dOe'SJli;'t ro:li1S'[Uill~' e:JlO~ I'IT-'

i~ ft;~f;, 1~IJI~$eh.ii!,-"!-fa'~: O 1~ii1lchww!"a'~5a~d (:!h~ir.:~; ,~~ 'YO'lJr oelidlld lets oh!fhol~'

:i.liI, 'Ib!;;' f(!i['m '!1Iitt' gnlililolli ,1lOO b:ro~d~ i3illirll.Olt'l: of iITtui~
;gJ,3~lIiI5;

~~r diiild, d[i_jTj_i__'k$ OI ]~~d~~ W 'fibiaa',. rund ,d~IiI,~~: get

~Ili.o!JJ!'h ~erci~"

d, ~fit;i.1~lI'II ilyp~ ,of:fimit"

S~1'it 1/i,1'ith a $'~Iln,pl~' diaglllDSt~L ,ciliem: and g,rndu~liny :illiltrodl!l.ce

,iJl'!.. '!j,\ege~·~.bl~tI. ~~Un'liillllli~:e

'lb~ef:1J-!'1I1!lfrlin

~iIld~,V'I~,ual :rtJoos. This is, '~h'¢ beM: ~~f!y ,di~oo'\'eiF l'he' to fuQdls to ,-_liI~£hyo:ur ,(;_1i1~]d

:sn'.i:1id::il1lg.

.Iit~~~

,ehl1d
Avuro

aU; lifiiike mu ~O!r

A1hmt. Si:l!m~ cllild,li1j~Jli, 1:eili1d, ~D ,ml[~tiDilTil ,c't~mllij'c 'r

, f-.r.

~~~(~Sif$;,

IiIM,;III ad 'L~tl(:t~on" b

....Wei':!!l:b~l:o!JIMluiLln

l"the' elder lihe' (jil,\\!lll"!{ dl~Lld~ lm~r '~heifi&iili!l:\foe t~l~' o:f gc'h£evtng ,~,:nilJ'l'miil bUidr

e.~

...,'W,eighi I10c! Littl,e'

anilll, .smcking 'b~~l!Ire this 'Iiiri]ll, :ruilll. '~tlf ,chiLd 's a PffililltUC:e fu~' .ruulli, m
5'!.~ts
l:iii esls, :F.OO! d fo:r' !i)"l!erly 'jllii i I'iI ,.,.uPn'tii ,:"",-,-he rii~~:'iI 'I' '"'ftiI J;,.!lliIl,lL ~,~~~" Y! _ IIJi_ '~i.1!!mi!'1!5~millL(l'[,~J~ ' ...lim!d! i ,c:~ilmi~s.D1.lIirry' p:uoalLJ:1:I'S W'u~hthcinnwtu nil :1fu4 'OOni~mt, '1;Jaal(h,y oils;, !f:1J!lIlS, ~ and :1iIi]lrrd mi3~5.€' :pro-vid'e

IOOit$D:~F~~i~. [f this iN ,lie ease, talk to ''l,Witllr'lTIied.l~t~1cii.run. llf" N~f g:1~ ,hWldnl'lll~"II.x.:ru~fu~-s, 'lbe~ajlJs:e '~(;f 'Wlillil.drurrILage

'll'Ileilr.ill'1l~~lUble5! and sllow '~he,n'll

,clown fuJI"goill!~" lfno~fu!il1lg

else ~/U!!rk$~II!I.~ ;;11:11 ,r;:ne.~

f!itt!1Wi

~lP~~ w~;~d IDMI;

'11. .. "

~hephilfiiii]aq'.

k]lI'td~!L't~IiI~. ililiMr,elil ~D ;III d_i~l;i'hut Jm.Y' !itU~IiI)tio:Jil

"'",n· ''Welg~i'l. ~s 2iU!JI'fe' . ~:~' ~~,(;~I.r

Ik_~

dU~i 'cu]'w f~lll" mo:~

t'hflin

~t5, euuJt~@ih~() mt]i.rn~a£n ~h¢ ,same 'W~S'h~f~r :5i1;:ve~ mnnt'h.s ,While' smw~beats
Jl,~'!

6,:nlQIli~h.8(see tpa,ge 5). Ail: drdig,

e'Jtercgf

'Ij,cilhol!ll mnil1g 'l!IP

du:ilt ~t©:m~!toh.Despdit~ ~!,!l],'

it· --. -m ~ _un'Oe __,_~-:'-,id!'I!!-~-~ fit --:y;!
" 'il

_ns

up '~11~' ~tra 'pO'Yllds. li5l\:!!~: e¥f:IiI. this is. di.tIlmnl: far' 5O'mi.:i dJrild!L'~n. IEni.rn;}in~l:e :SiDft:
~ni'lilk-s,and JIIJI.iOf'.--s. \-\I'illiter and I(]i1i81Ii!lee I!e.liled teas qIII elrl;~lil

~'1iII:o!l'~eT SI:ru:gs1e5, ~,VIUiI p yP!JI!I:' Ii;'hiiildl !I}~r c.w~'~!1i!.!l;.

'.:i;.

Tha mllowiing g~~!S tllu~ 'b(!!l,~l~ rnO'w1[1(g: ". lots o:f:~iqlllilds:. ~ A. dir:iit :Il'icih. in filber 'Mlth. lots of fali.",,' :&iuJil, ¥e,ge~ab:~BS~ aii'id,who'l!e S~!$:;, )0. 'Pro-~i~ti( ·~g.ilI[a$. ~ 'iff~lm't[~esd, and dirioo
pllul!15, :st!l1,3!~d '1!#1ICrn;.~',g!l1d

Eriting should. IiIOt: ~e' ~he II'1i!J.IIJrnOO['-O[l;~~sme elt~'ill~[Ij 'b mutheli' itli~dlc'h:Llrl.

~wved iJll gf;lllIiI.o:l~. ,.. l=2 t~piadiD&s dilsstdvm ~n,

yoglllilit. ap'p~e_s['jJI]ce.or

,milk.

tho~~ WII'lj}iU'i;i1~: ,caJll)xies... Oh-Oi!Jse k~/Lcv-f~!t([.5- 'p'rn'td:) Copy rig hted mS,.•. ri al

.:. mgndi r,~m'l1l'J" :~~~~ II

:in :killlil;::~~n

Ap[pli!'

'p;ilIliC'..ak!.

brubcd ~l

:i$ mnr}' il;hi:ld'!;i ~~bt

oonCil;:~!§.

:kitehe'J~. :~~(n!l!liid ,11

$jJ od ail, dlc:t~,~
JIlj~1lIi1I

a,
'Z.

BW
~hd~:ll
i:tiimfiliim, ~
:[)~n,~.

'~p~r

chooolwtl!' '~l1icau.

~,

tho!!w~t

CffiI'iOOiI!li[mllfn~ itI!:ili:hiM;, '~oOO

~jflillLCin-:1iIll1,!l31~r.d1M

'.JI'j~

,ri$'Q~~:Q' !:8 J

tiw- :r~~:PfJrty- 2
,12.11111 liIJ[,)" .illLiJdl,do

:nJiI'iif!k. '~Il'!' ,h!,Q~1~!~' M!

11.![1=.11 :lDlJ.Imp'ji.~~" i5,'IIltt."\'t ,it'b~~~ 52

kElIIfli ri>S'DI!1.'o ,is.

I&~~. ~li!il'id

g~

~DCI!'

11

w~~

,©1~i~lfe!fl1 Ui~' 00. ~~

!i!::::L'

~emr,.1
'p'L!IddiLI'I[!;wi~h ')!IllI,Ii'l)l!ir~ 9oot1'iiie ~_.alffMj~
~m~il wUl~l
~ru~IiI'F

wlluil,oo, I{]iUI ~fIny

!5a!ll'Ul! ~

d.:ildL .• 11.:2::1.3,
W~~':50

lit
18

'~he ~jt!':!~ltion~' ~
It 15 ill ')Ill g.u ~G: ;[Ff'.am ]:m

[pDWt:r'

wh:iil:

'reu GI.tI. do il
c'b~Idi Dl'eOS:!b.!ii

,cl!J~!i1!' '~JlJ~'

w meal ')'0 u r

bnij;-~[" 2 1
'~¥ii~nn, ibr,oorolri,
:5l!'!!U~

W'~t:fi ¥OOf" cM.d

is i1dk 56·57
5J
.g

'ChOOMl'

:;n [~r,i!:;,:,;r:.vc,g:gie 11

"h~w

durn:lP"~in~,
:s:tiIlw;-e

5'~~:

wilD. lJ,ill,g~I'r!Ibrooo~j R

_~$l~, '~OO~!ltil! G~JIil!Q<lmo:!;:: n

Clrui,w, ,di(p'
l(:hiWn~~

,n
p.rnitm c:il

€1iJOO~
Caf~!!:
CD:m

IROitii'lU· ,milS bru·~wfi's, ~

bLlililllflli.IJ

'Crul-l2Il'. 'ool!tcr ~

(btl! Durio&: L6
~1oI!!~1i}1~

11

'!>iIJ!L'rlI,

rmii"

:r:ahii[lj cream
;il);t:r,n

,n
>.

.Ijul,!lffiir:Js.

"i!IDl1il~, ,M
!tlili~,!i)i' 2.a

~lI1I~b:il!l!!l)! !L.6 U

'CilIli!lifi~i' Child~!1i

ei1!r!i![(l~ ~l;'i~;
r;ijot~u:M1
;Ci:iruI~1!)'1;!;$l

V,l1W

1LelI~l!)fflraml!S~iJ!i'd, !!iIweOOiil,l!i.

C~HY :ptlldtLlng..~~~k fu~st ~

:n.L~lI]' ¥t\~lt[jriilln sprt:.ad,:m

W.lt'fuJ

,BM~ti1'bl~ 5 i[r:hr:b;raciin~ wuth dhdld:r('.[Ij '2

'h~~h'·.;;~ oNiId
tGti!m ~B iiXI~if~ ~

CI\l"l:ii1t~d Itjj~r.'

II

CirElI.~

~1tidl& V(!,~lllibh:: s.alilll:l~'~wtih ,l] (;I,![JI'i!lI'" qtl,!lJi!Th;J,l'I!"!!.F 1iL

iiiElh~' ~
~

c'!.~ryd!liyIlLIj~ ~bD1.ddl 'w~h

:I~01W' Tl1ucl~ y®!ili~ '~.il\rll,

§

60

App@~dix
INDEX

tllOi1f :Muffitru,

IIliII Uffins

21
~~ripG~

,l~t m~ti:oom

cbooolate CF~ !] 'Ra~p-beif."1L).f ,ajm 0l'Ld IPi~te 11

i5,'i1!i

,:i:ps. :U1loor'OO~~, ~
'fi!J(J]fJitliO

:Rke. fu,ood in
m!5i!!i~!l!i

m~'I1'o;lrn
'I,I".aniDai rr,l1rliO~: ,$!1!.
M~I!'Q!D,"
1!iJ]~

r,~ 1P~]i}~~U d)~ II

iiDl!lJiil ;;U

hrn'lt:w IS
bean

5~lI'iip~'~

:YI:

Ti!L'~\kqI, c~nclil1!-~dI ' IIIliiilill,

t,))l_IIWIl"Uf!,

Mmca_©iI~'~moojt (iI~n.i!i, 2A

eern 3iiii

':~)
!ii1)'1iI~ J:L

'ad! brol;i~a1i clm~'

~~'OlJ 1f..IW

Ob~Q~

w,jjt~ b'1,:J]~~

!2.

$1I!DlilU~' 4;;!;

',M
mll',1iI1

(~~ wuth 1Ul ....

:H
Sfllli.OO~ ~iiliI eD'IlK:o!a.5

Ganoi:

:H

~S9..1mi!):r'lr,~llLt w~th risi b:i3.5, ,n '

:$:liU~

'~,~tn.:r,hm !~f'I'!:ru, ~p~,d 20

~gg,ilf: 'I:t:l.nr:BIff.'
alIli~Ci"U.

,n

wiih

'~~~ti1ble 11

'iI~!t'lmjnC '0000;: !l5

i!.1i00iffil ~oolilim_d.lbm iI2.

d}~ilibe

'~nrul'!~ ,n

~udld~n.i!i, '~i'F)' 49'W"d'iru Sm'il0~hOO-. ~nr ~lI'iI: ' !I..fi; SO~,

Qhiln~ noodL1il'.ll

--rt
b~,!l~~!h~:1!..!ffi:
1~ITU~W ,err.f.iti~ili :e.a

~~e_rts~
l'.aHiID ,st~' w.Lt'ltt '~III,!Il5;

~atoll
l';lp.cl~:i5\pr,@di

~ ~mato' ~~pU
lPi~ ,ruLlgtfiUl ~ 1Pc1~'iiUiil, :soli~5 ZS
~~iI~('~ll

m
j, 13,BI8 [\fI.i\1iIO

:Sp.R~d

~~tm
'~g~~~ sp:~a;d ,W ,:5I~Wiilifltth wUh

~;

'l±ioouuh.tJIi M iOlI'ID4:i~·lbiJih
,~~~
'b:r;O'!ii'16

bell I)'"'~P!:\F.S;~

~b '"" pound OJ: ... !;l1,lJ1oN

,m

- h:EJ!!poon

tf3 - 100clr-!pOOIII

m~gd"M
~ddm.g ,tlliidn, 'b,1(1i;k

~J,~r
r'O:!f(5t

5a1!J:C~ ~

Il;llu;:rry ,~?

,Appendix
CREDITS

11111-@ nll"hllilQf : ,oiL, til;" ___

I

TIi! e' Ph @tAlgr~ph er

A$ter ooll'll1lffiiletiII]~, hii,s< studies arl a ,pil:mtn;wr,ap:~,y ~hoo'l ,~rn, n~[~~~ :M~djHl!i~1 Umlli'irI.e:rr'
'!jror:~d, as ,ililll ;assist!!!!:lt ~o :llil1lnaw:mui:dphoto,grnrp'~l1lrs

,[)a,gmar
VQD~mmll
'-....lI

,~bliShiM oo:ii,~jm;"lI.r' It[Dd~' .h~ titl,z Koche.n :tl![r. 'Kni2iin'l!;iru;ll ~f;':':

""..,~II!;;rmik:r,~crlte'~~m, 2:m4: (jrlw. I!Ilml, UrnZCIi

DaS~i!it :15:3,
,l'lil;l~dl~On~S'~:

®
'!ji~~il.g

~l1Id]uves

~]"I,

Gem1laliy; She

GIi'ltit.U. M'L!I0 lim.l, i!mSiWm rr,lll~iJliun .Or ~Iliil! u.s, lt1fi;!ir'jj;ei.

h~.$ \'!,I'f.'~~~'fiJ:l a~fiilsdl!ilel,yilln, tU~1ic$ool\u~Qcl;lQ' ,'~ll{lw'im~,

adolles£e.nl-S"

il'rl, [~a~:'iioe;a11/d, Geil'tl~fuil!lr ~(ir'f.mt,51t[ilti~,g O'~[ Gill, Ms

mm
OU;[-

o 2005, SJI~rlD~il.·k ~O{'ks, I i1I&.

M' ~rodl!loorli issiiiOCiiI of

and ,1!lI1IJf.r:i!~iol'll" As I'h£ mOI'h~[' of tin fQ~ dhiMOO:Ii]~ !ibe not on[y' b[l~.s,

,urn,['9,84. H~8IlUl!i~1lIlJje'~ A~ :rilgi~i~'1it'..&:n-~~1L :~r~IiJJ 'Nilli

~ilfll!i lb~li1Jk1IlIlI~

:r!I1'mtJS]'lbieri( S~~ ., oo.mi]])g

iOf~is ~~JI]d.i\O, s ,h:Vgbl.y' J

["t;';Ij~~hed, rund 'r~J!mf_d~~oo ooob on.

hil![' l~in~ly her exte:rn8ive ac ..ul~nllk : il:}:ip~[h~ili!:(;'; n[[), :h~r ~r:y bul; iP'ef8Qu~il. fimrlHya;p!1;!lri!l;!ilJol;!'
as
\!;,\[!It S~ti2:l.iiloose~S;

by ~d¥ii!rlis~~ fi~~~; iilIl'ld book ~ u:bUS\,(llJ[,5, aroul'Illld thle'1imdld.

¥~~~~~

lJl.a!!l'Y frJllll '!i:Ilidtt:JQ! IJ~e

wifiMx'n

~1f,1iIiI

~lhilt :pub~t,hL!n:.
,P'r'i.lW.fIJr:n

diil'N~'(!I'~iIJIrmi~ ni~

en

IP(l:1oto Ciri~dlits

M:'-iH:Jt-i,jil,~,<l-'1lIJmi'~:]!j;i.fg,lt

the bo~ Mo:h~£ ~rm'lii.i]

Nll.'lli:rii,tiOIJl SOCI!;llty; ,A::, i8i 3il1long
DQliI'rrtll!l~itSl';:5h~ '!i-'!I[,UI:es, 'f'ilJlll'
f[l['I!lH1I.~#'magazbaes, O'~ill~[,pl1lll)ncar~ili# us,

Sjgr.id, if;ilkh~~ Mil.Iif.i~dl: k

rov~'[' ':no~D" f!lg,es: t, i5, '~1~ p [.2 .~!~ ;.. IL ,""I'I~~)"""iI'-·"":'Iillil.:'~ iJlIo'-.il'" ~ " VL",""~ ~"".!:!!i.~ JI !II~([ _-'!.!itlcr
'l!r

·litadr.:~!flilt"~j', 'IM~1i' (1lJS) U~,

fdlilt:!r:

:i-uSilil1Di;:

~II;IS)

''!fi;:f\lm i,

}1(!,dnJl1~.kil.

R~mW"y

M,n1: (US)
]~"arll!lr: UIPt~j~, !.'kI!nz Li~)"{!ut.lni~~p.liIl'!ilod

&yo.nd

h:e [ m.(:hYii:ht'l5, a 50 a'Ii] ;lnJj~ihliE; ( DagO'W1f i$ 1k!1!l)\1,\'I'!! far. her \vor.k ,;!!~ ;'II m,Qd£Il1!;~o;[' iJjlld ~PEr1i: 'on ~i;i.dDO;)1!~d 1:',,::

d~ftl~~ !ncl~l'!-eI1~k".!l~ M'!il(ti~!1 I.esil!iiIl~,M~Ii~d1 i

'!'!fJli~~~~~ u.ml + M::b~L~l.[,

A~~~i~ Pr-orlrl.l-Ctiol!:, Gil1ll~i~, [~j!jli" Filti.l' I ]l![irltdi t '~'~lmtiiD1J~ all 3111 &L!:

u.s.}
RI."pUl [jlldw~~.,

Enjoy Other
).. I ,' _ .. .",.> QU'~C' <> &(:~'-

:k/

Book.. , OOi<.SI
/r

Ea
_J

"~_i'-····I,:

s··:y,·····. >,",
•. '

I"

I·.

S,U F'FIIC:IIEINI 11010IN E

JjL

A ~miOiU.IP~il':~iIiIl:a~ 'of clrlill!llrt!!flI un er t ~ 8:g:f1'

'!)iFtil) ihar'i,!iI:!'IOi~,er,:; dlue .10' lllll!~inedE!r.de<nc~_ iJs@ i1:idl~d saU 11'11OW1F chUa's fai!)_d. ~
tn(l@~E!

lIP-

[bt'E!~dt" tdf!~SE!,

~fIi.Q me _ t !iIi:!',iI

Oiled!

wi~hiQdi~ed'5alt.
j;,

5erwiil se,iilf'Oodi ence p;er ~ek.

"HIE HIGH'i' FA,'

f~t~n' eli}.!', .' Onm/La to'ln, Is. tdeaJ b~jlw!§e ,o'~&'i!l, fBnly'r3d:.m~ 5w;nifi['ll1Her iQiIl ~ '!:dgnl illil'lifitiiml!i'llIE. :Iii' :Sma~, !iiir:mDl!Jm;t~ ,aW b~1l!r '!!!iSil!d sprea'Ciali:lite ,as l'!it ~llIip~l(v'V;'tIil'i\'I~n . D
:Iji;'

mJlrJFe~

lrU!l!d, lS-'!W:g

.. A5 ~i!!!th,~ IPQ~Sltlal!~: ~I'd IIiIld~~ ~

'~a~ Iml~t dGgS;~ Inn~l~, the-e~1 balt'!d !i11d

~rn~~sefll,lfHd5!. :~nd'mlllre~toc!l1I~iY items.

SWE,lE15 IN MODI[RATION
I!e

"T od dlers snou Idn' t (On.'!ium~ mere than

iJ[ 5lJ

~Vl!~. l
Idren
in( Iud .
E!

iR,E,IG U LA R IM,IEA.L TIM IE,S l It'lS, iml)D. tal'lt l'CIllhaMi!! fiI:W:Ii:!Q m~~ l~tlii!ies
@v@ f1J day, 1~l\iii~~aDI,vs a 'f~mili.w. a EI;'~ t~llE!two $fIi~ck!l !SHlCI'!i!!d ea:t>en Itlie'
,al: Ui!!!'t~blE! aflitl iF.i!l;!i! ;a~ 03, <:'iiii@yi§i~ ,!li!;if,[lie,
Drl nk~n.glb~twetil tfli!i!es ii:s

.I
I

841 ner d!il.¥i kiml r Mil'

eigaFil:'E'Jh3:E11li!lChi

ihoo~d"n'l
II;<

ron!i.W me m!!llJ:~IMn 3 tns,

MOiJiI!' n utl'lllOMI iJa~!J:c

S'Wnte-ilDfs, M-OIlCY,

[oncoent'.Jlre.!l dnff't

ul!;J'!I!t" [ulce, wl!1.-cl1ecane

il!ItI:~~ ff!i!~

It!I~iijIV;. b!.!~

!liu:gar ~ mapiE! S'/rup. ,E!I(lcl Wl10erlitEltiO'dj al;nl;!

IP"

:rt~ 'rftll)j li\tilJ~ t !iff.

(t1 ildmn: []of 10. her

iI'If'~t1 a rHflf:iIlI '!;WE:!,

1I.iIl.'lJori~-':;_

Copyrlqhted

rna

rial

FIVE TIMIES
Em$U:i1!'

A DAV
wrll
(!-ilOE!!!:~
L!

.sLDFFI(~ENT
Chi Id~n

CA._u:u.nM
1 to

Fl.... h~1'I~nll~ I]f r W.11 or 'i~g~tJ~h::s

Il1.ar.t.rlll!lr mild consUfl'1us i
5;

rmrn

on 'f:Iifed 600

mil:: {htldrep
(j

hom

tn "I neen ;00 1'1'1:9:.

~s rr'i.C!'~ b1f~1il:UI1!. milk de~itdlf.l~ r

Qitl.a.c.tiw !;lJMt~ neas ~$ wllitl~!i

fl\u Itl1u dt!

Tni~fl!Q!!J11 omE!nl
V®iW~', [If ]-5

I1'r 'IIitamin
5l11¥ii"i:R:

and JI'lln~ raJ~.

0' ,;,(:;I!lNJI!!1~

ru (b!2e~,

on ~VllIi1'

O!ll!' '~!a5s (Ii juke 'Per da,_.tan replace one I!f'fruit AI L"C!a:s1' se rvfll'H5 gh(tu~d bl20 'o'll1ge'tabte-'5. tWO

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What do your thildren like to eat? Are you 5u(ceeding at home with fhdn8 not onlv their favorite feeds, but healthy foods. to01 With super-easy, everyday recipes for chilDren ages one and older. you·1I find answers, and helpful tlps on how to make your cooking great tasting and fun For vour children. With (001 drinks like Berry Yogurt Srnoothles to tempting and colorful meats like Carrot Corn Salad and Summer Noodles. your children wHl be thrilled and so wlll the adults. You'll also find useful Ups on what to do about food allergles, eating problems. and more. Make cooking for the famlly a treat rather than a chore!

Re!l:ipes

fOJ

every da~

What to {oak when your child IS 5ick

Many heal

hy nutrition tips
U.S. "B.95