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The best recipes are made with whole, unprocessed foods.
The following recipes are from the book "Stories and Recipes of the Great Depression of the 1930's" by Janet Van Amber Paske.
I have had this book for many years and it has been used well! During this time in American history, there were few
processed foods, and no money to buy the ones that did exist! It is not expensive to eat healthy, although it does take
some time to prepare meals!
Soups are one of the best and easiest foods to prepare.
They can contain a variety of vegetables and help to fill you up!
Old Fashioned Vegetable Soup
1 c. carrots, sliced thin
1 c. celery with leaves, cut up
2 c. tomatoes
some parsley, cut up
1 T. salt
1 bay leaf
3 peppercorns (or pepper to taste)
1/4 t. marjoram
1/4 t. thyme
You can start with 6 cups of any type of broth, chicken,
beef or vegetable. Put all the vegetables in with the broth. You can then add brown rice, barley or noodles if desired. Cook
over medium heat for about an hour or until all vegetables are tender. You can personalize this recipe with your own
spices or favorite vegetables! Experiment with this one!
Old Fashioned Tomato Soup
Fresh, canned or frozen tomatoes can be used in ths recipe.
Heat 1 quart of tomatoes (can pour off some of the liquid)
Add: 1 t. baking soda
Heat 2 c. milk
Add: salt and pepper to taste
Pour hot tomatoes slowly into hot milk and serve with crackers.
You can use any variety of milk including soy milk (for a vegan soup). Take care when pouring the tomatoes into the
milk to avoid curdling!
Breads are good for us and filling when produced with whole
grains. All food groups serve their purpose in our diets and none should be excluded in an effort to lose weight!
Whole Wheat Corn Bread
Combine:
1c. cornmeal
1/2 c. whole wheat flour
2 T. Dry milk
2 T. wheat germ
2 t. baking powder
In a separate bowl combine:
1 egg
1 c. milk
1/4 c oil
Stir dry ingredients a third at a time into the liquid ingredients.
Bake in a well greased 8" pan or corn muffin tins for 20-30 minutes at 375 degrees.
Use a good for you oil such as olive or grapeseed. Use skim
milk or egg whites to reduce the fat, calories and cholesterol.
This bread can be served with real maple syrup and fruit
and cottage cheese for a low sodium, low cholesterol lunch!
Wheat Muffins or Biscuits
Combine with a wire wisk:
1 c. whole wheat flour
3/4 c. unbleached flour
1/4 c. unprocessed bran
4 t. baking powder
1/2 t. salt
Beat together in a separate bowl:
1 lg egg or 3 egg whites
1 c. milk
1/3 c. butter or melted oil
Stir liquid ingredients into dry until just moistened.
Bake in muffin cups or preheated case iron skillet (well greased) at 400 degrees for 20 minutes or so. Like a biscuit in flavor
and excellent served with soups!
Just a few notes:
Butter is better for you than a solid margarine, but olive or grapeseed oil is better yet. When purchasing olive oil,
look for extra virgin olive oil. Egg cholesterol has been shown to not raise your cholesterol. One or two eggs
in a whole batch of something should not cause any problems, but contact your doctor to make sure in your case.
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