Serves 2-4. SWEET SPAGHETTI SQUASH 30 Min. 1 medium spaghetti squash 
1 tablespoon butter 
4 medium carrots, finely grated 
1 shallot, minced 
lA cup currants (optional) 
Vz cup water 
1 teaspoon fresh dill (optional) 
2 tablespoons pure maple syrup (optional) 
1 teaspoon cinnamon 
6If you prefer crisper cucumbers with fewer seeds, use hothouse (English) cucumbers or pickling 
cukes. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 185 Vi teaspoon cardamom 
Vi teaspoon sea salt (optional) 
lA teaspoon fresh ground white pepper 
Cut squash in half lengthwise. Remove seeds, and place facedown in 
vegetable steamer, covered, over boiling water for approximately 20 min­
utes or until squash is tender. Cool slightly, scrape squash from shell, 
and set aside. In large saucepan, melt butter. Add carrots, shallot, and currants, and 
saute briefly. Add water, cover, and simmer until carrots are almost ten­
der. Add dill, maple syrup, cinnamon, cardamom, sea salt, and pepper. Stir in squash and combine well. Simmer, covered, over low heat for 10 
minutes, then remove cover and continue simmering, stirring frequently, 
until all water is absorbed. Serve with Curried Vegetables or in place 
of rice or pasta. Any leftover squash can be added to soups or stews. Serves 6. MAIN-COURSE SALAD DAY 
DAY THIRTEEN—SATURDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Continue on fruit and juice throughout the day, or have the Easy Fruit 
Salad. * 
DINNER: 
Fresh Vegetable Juice Cocktail (see page 152), or 1 papaya, or 1 slice of 
watermelon (1-3 inches thick, cut from half melon) 
California Tostada4 
EASY FRUIT SALAD 10 Min. 2 apples, cored, peeled, and sliced 
¥i teaspoon cinnamon (optional) 
2 oranges, peeled and sliced, or broken into sections 
186 • FIT FOR LIFE 2 bananas, sliced 
2 tablespoons currants 
'/t-'/i cup fresh orange or apple juice (optional) 
In large bowl, toss apples in cinnamon until evenly coated. Add oranges 
and bananas. Add currants and juice, and mix well. The currants in this 
salad are used to increase the concentration of fruit sugar. Since fruit is 
sometimes less sweet than we'd like, adding currants makes the salad 
more energizing. You can add currants whenever you feel a fruit salad 
needs some extra spark. That extra spark is energy! Serves 2. CALIFORNIA TOSTADA 45 Min. 1 cup fresh or frozen carrots, diced 
1 cup fresh or frozen string beans, cut into !/2-inch segments 
1 cup fresh or frozen peas 
1 cup fresh or frozen corn 
6 cups iceberg lettuce, coarsely chopped 
3 cups tortilla chips or 1 cup shredded Jack or Muenster cheese 
Vi cup black olives 
Fresh Tomato Salsa (see below) 
Great Guacamole (see page 176) 
Sour cream (optional) 
Prepare the vegetables. Place carrots and string beans in vegetable steamer, covered, over boiling 
water for 10 minutes. Add peas and corn, and steam for 5 minutes or 
until all vegetables are tender. If using fresh vegetables, you can steam 
carrots and string beans whole and then cut them. If using fresh corn, 
you can steam or boil it whole for 5 minutes and then cut from cob. If all 
frozen vegetables are used, the steaming time will be cut approximately 
in half. Combine steamed vegetables in a large bowl, and set them aside. FRESH TOMATO SALSA: 
3 tomatoes 
3 tablespoons olive oil 
V2 cup red onion, minced 
1 small green chili, minced (optional) 
I small red pepper, minced 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 187 1 small green pepper, minced 
3 tablespoons fresh cilantro, minced 
1 clove garlic, minced (optional) 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning (optional) 
Prepare the salsa. Plunge tomatoes in boiling water for a few seconds. Remove from water, 
and remove skins, chop into very small cubes, and set aside. Heat oil in 
small skillet. Add onion, and saute until it begins to soften. Add chili and 
peppers, and saute, stirring frequently, until they turn a bright color. Stir 
in cilantro and garlic. Allow vegetables to cool slightly, then add to 
tomatoes in small bowl. Add sea salt, and mix well. Set aside. Assemble the tostada. Mix half of vegetables with lettuce. Add half salsa to vegetable-lettuce 
mixture, and toss well. Stir all but 'A cup of remaining salsa into remaining 
vegetables. If you are using chips, rather than cheese, place one cup tortilla 
chips on each of two plates. Spoon several dollops of guacamole over 
chips. Spoon vegetable-lettuce-salsa mixture over chips and guacamole. Spoon remaining vegetables over top. Add a dollop of guacamole and a 
dollop of sour cream, if desired. Spoon 2 tablespoons of remaining salsa 
over each tostada. Garnish with black olives and remaining chips. If you 
are using cheese, omit chips and sprinkle cheese on top of tostada. NOTE: If a creamier dressing is desired, combine 'A cup mayonnaise with 
2 tablespoons ketchup or Main barbecue sauce, and mix into vegetable-
lettuce mixture before adding it to tostada. Place 1 peeled banana in an airtight plastic container or plastic bag in the 
freezer for tomorrow's Fruit Smoothie. DAY FOURTEEN—SUNDAY 
BREAKFAST: 
Same as Day One, or Fruit Smoothie. * 
LUNCH: 
Fresh fruit or carrot juice (optional) 
The Properly Combined Sandwich (see page 150), or Vegetable 
Toastie,* com chips, and celery stalks (Corn chips are optional. Now 
188 • FIT FOR LIFE • and then if you wish to have corn chips with a sandwich, it's all right. Two carbohydrates are an acceptable combination. If you are only 
looking for something crunchy to have with your sandwich, try forgoing 
the chips and substituting celery or carrot sticks. ), or Energy Salad (see 
page 149). DINNER: 
Cauliflower-Pea Cream Soup* 
Tortilla Boogie, * or baked yam with raw butter 
French Green Salad (see page 154) 
FRUIT SMOOTHIE 5 Min. 1 cup fresh orange or apple juice 
1 frozen or fresh banana 
V* papaya, 1 cored apple, 1 peach, or 1 cup strawberries, or 1-2 cups 
of any fruit you desire 
Place juice, frozen or fresh banana, and fruit of your choice in blender. Liquefy. Makes 1 large or 2 small Smoothies. VEGETABLE TOASTIE IS Min. 1 cup mixed steamed vegetables (string beans, carrots, and 
cauliflower, for example) 
1-2 tablespoons mayonnaise 
lA teaspoon sea salt, seasoned salt, or salt-free seasoning 
1 tablespoon butter 
2 slices whole-grain bread 
Vi cup alfalfa sprouts 
Mash steamed vegetables with mayonnaise and seasoning. Butter bread. Spread vegetables on unbuttered side of one slice. Top with sprouts and 
second slice of bread, buttered side out. Place in toastie maker (see page 
166). Heat 3 minutes each side over high flame. Makes 1 toastie. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 189 CAULIFLOWER-PEA CREAM SOUP 35Min. 5 cups water 
1 medium white onion, coarsely chopped 
1 stalk celery, chopped 
2 scallions, chopped 
1 medium cauliflower, cored and chopped into 1-inch florets 
1 teaspoon sea salt (optional) 
1 tablespoon white miso or 1 vegetable boullion 
2 cups fresh or frozen peas 
1 teaspoon dried dill or 2 tablespoons fresh 
1 tablespoon fresh parsley, chopped 
1 teaspoon dried basil 
!/» teaspoon dried sage 
'/•» cup fresh cilantro, chopped (optional) 
2 teaspoons butter 
Vi teaspoon seasoned salt or salt-free seasoning (optional) 
In heavy soup kettle, bring water to a boil. Add onion, celery, scallions, 
cauliflower, salt, and miso. Return to boil. Simmer, covered, for 10 min­
utes. Add peas, dill, parsley, basil, sage, and cilantro. Return to boil, 
cover, and simmer for an additional 10 minutes. Remove cover, and cool 
slightly. Puree in blender or food processor until creamy. Return to heat. Add butter, and stir as you reheat. Adjust seasonings, adding salt if de­
sired. Serves 3. NOTE: If you wish a chunky soup, you can reserve 2 cups of vegetables 
from the broth before pureeing and return them to soup as you reheat. TORTILLA BOOGIE 25 Mm. This is a perfect meal alternative that should be incorporated into your 
new eating life-style. It is fun, delicious, and extremely satisfying. We 
have heard from so many people that when they eat the Tortilla Boogie, 
they feel great the following day. 6 com tortillas 
2 tablespoons butter (optional) 
An assortment of steamed vegetables, 6-7 cups whichever you desire: 
190 • FIT FOR LIFE Broccoli, cut into 2-inch by '/2-inch lengths including floret 
Cauliflower, broken into small florets 
Brussels sprouts, halved or quartered 
Asparagus, left whole, heavy bottom of stalk removed 
Yellow squash, cut into '/2-inch slices 
3 cups lettuce, shredded, or alfalfa sprouts 
1 avocado, mashed or sliced 
Mayonnaise or mustard 
Spike or salt-free seasoning 
Place vegetables in steamer, covered, over boiling water for 5-7 minutes, 
or until tender when pierced with tip of sharp knife. Combine in large 
bowl. Sprinkle with a little safflower oil or olive oil and lemon juice, if 
desired. Heat tortillas in hot dry skillet, one at a time, until soft but not 
crisp. Place in covered casserole or between two plates with small pat of 
butter, if desired, on each. Place sprouts or lettuce and avocado in two 
small bowls. Assemble tortillas at table, with condiments and seasoning. Each person can come up with his or her own combination. Serves 2-3. DAY FIFTEEN—MONDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149) with 1 slice buttered whole-grain toast, or 
cottage cheese, if desired 
DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Carrot-Leek Bisque* 
Marinated Pasta Salad * 
French Green Salad (see page 154), or Dilled Cucumbers (see page 185) 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 191 CARROT-LEEK BISQUE 30 Min. 5 cups water 
5 cups carrot slices 
1 clove garlic, minced 
1 small white onion, chopped 
2 stalks celery, sliced 
2 large leeks, sliced in rounds and soaked to remove sand 
2 teaspoons dried basil 
V* teaspoon dried sage 
lA teaspoon dried thyme 
1 tablespoon miso, red or white, or 1 vegetable bouillon 
1 tablespoon sweet butter 
Garnish: 
3 tablespoons sour cream (optional) 
1 tablespoon chopped chives (optional) 
In a soup kettle, bring water to a boil. Add remaining ingredients, except 
butter and garnish, in order given. Cover and bring to a boil. Simmer 20 
minutes or until vegetables are soft. Remove Vi cup carrots with slotted 
spoon. Puree remaining soup in two increments in blender. Return to 
heat. Add carrots and butter. Reheat and serve. Garnish with dollop of 
sour cream and chopped chives, if desired. This bisque is also excellent 
cold. Serves 3. MARINATED PASTA SALAD 45 Min. 2 cups broccoli florets 
2 cups asparagus, sliced on the diagonal 
2 cups zucchini, sliced 
Prepare the vegetables. Place broccoli, asparagus, and zucchini in vegetable steamer, covered, 
over boiling water for 5-7 minutes until just tender when pierced with tip 
of a sharp knife. Broccoli will take several minutes longer than asparagus 
and zucchini, so put it in steamer first. Remove vegetables from heat and 
reserve. 192 • FIT FOR LIFE 2 teaspoons olive oil 
1 large shallot, minced 
2 cups mushrooms, sliced 
Squeeze of fresh lemon juice 
Prepare the mushrooms. In large skillet, heat oil. Add shallot and mushrooms. Saute until mush­
rooms turn glossy but retain crispness, 3-4 minutes at most. Squeeze 
lemon juice over mushrooms, and set aside. Marinade: 
lA cup olive oil 
1 tablespoon fresh lemon juice (optional) 
Vi teaspoon dried oregano or 2 teaspoons fresh oregano 
Vi teaspoon dried basil or 2 teaspoons fresh basil 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
1 clove garlic, halved or minced 
Prepare the marinade. Combine oil, lemon juice, oregano, basil, sea salt, pepper, and garlic in 
measuring cup. Mix well. Combine vegetables and mushrooms in large 
bowl. Add marinade, and toss gently. At this point vegetables can be 
refrigerated several hours or overnight. Vz pound De Cecco whole-wheat pasta or fresh vegetable fusilli 
Vf cup thin red pepper strips or thin sun-dried tomato strips 
Vi cup arugula, fresh parsley, or fresh cilantro, chopped 
V* cup Greek olives, rinsed (optional) 
Prepare the pasta. Bring 3 quarts of water to a boil in a large kettle. Add pasta and simmer, 
uncovered, until just al dente, 2-3 minutes for fresh vegetable fusilli, 
10-12 minutes for dried pasta. A tablespoon of olive oil may be added to 
water before boiling. When pasta is ready, add a cup of cold water to 
kettle to stop cooking. Drain immediately, and toss with marinated vege­
tables. Add peppers or tomatoes. Add olives and toss. Sprinkle with 
arugula, parsley or cilantro. Toss gently. Serves 3-4. Freeze 2 bananas, peeled, for tomonow's shake before going to bed. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 193 AN ALL-FRUIT DAY FOR MAXIMUM WEIGHT 
LOSS! DAY SIXTEEN—TUESDAY 
You have now detoxified to the point where an All-fruit Day will be comfort­
able and energizing. Pace your fruit intake however you like. Have 1 or 2 large 
fruit meals during the day, after juice in the morning (it is easier to stay on 
fruit all day if you consume nothing but fresh juice in the morning), or eat 
smaller amounts of fruit at regular intervals throughout the day. Eat only when 
you are hungry. Since fruit supplies the body with the fuel it needs without a 
great energy expenditure, you actually may not be particularly hungry. You 
will unquestionably feel light and energetic. BREAKFAST: 
Fresh juice 
LUNCH: 
Fruit 
DINNER: 
Date or Strawberry Shake, * and more fruit, 1 Vi to 2 hours later, if 
desired. You may substitute a Vegetable-fruit Platter (see page 156) for 
the shake, if desired. DATE OR STRAWBERRY SHAKE 3 Min. 1 cup Fresh Almond Milk (see below) 
2 frozen bananas 
6 pitted dates or 6 fresh or frozen strawberries 
Place almond milk and fruit in blender. Blend until thick and creamy. If 
you like a thinner shake, use Wi bananas. Makes 1 large shake. NOTE: From now on, if you like these shakes, keep frozen bananas on 
hand in freezer. These shakes are nutritious and an excellent substitute for ice cream 
shakes or protein drinks. Children love them. 194 • FIT FOR LIFE FRESH ALMOND MILK. 10 Min. V* cup raw almonds 
1 cup cold water 
2 teaspoons pure maple syrup (optional) 
Nut and seed milks were used for centuries in Europe, Asia, and by the 
American Indians, and they are still used throughout the world as easily 
digestible substitutes for cow's milk. Those made from almonds or sesame 
seeds are excellent sources for easily assimilated calcium and they are deli­
cious! Blanch almonds by adding them to large skillet containing Vi inch boil­
ing water, allowing them to sit in water as it boils for about 30 seconds. The skins will loosen noticeably. Drain and pop skins off. Place blanched 
almonds in blender with 1 cup cold water. Run blender at high speed for 
2—3 minutes until a thick white milk has formed. If you are going to 
drink almond milk straight, strain it through a fine sieve. If there is a lot 
of pulp, you have not blended long enough. If you are going to use the 
milk in a shake, there is no need to strain. Shakes are an ideal "smoothing out" food after an All-fruit Day. We do not 
recommend having a shake on any day when you are also having cooked food. DAY SEVENTEEN—WEDNESDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149), or Nuts and Cukes (see page 162) 
DINNER: 
Fresh Vegetable Juice cocktail, if desired (see page 152) 
Tortilla Soup* 
New York Goodwich (see page 159), or Perfect Corn on the Cob (see 
page 180) 
Grandma's Coleslaw * 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 19! TORTILLA SOUP 55 Min. 8 cups water 
1 stalk celery, chopped 
1 large white onion, chopped 
2 large carrots, cut into Vi-inch slices 
1 large carrot, finely grated 
1 medium potato, peeled and cubed 
2 cups cauliflower, chopped, or 2 cups fresh or frozen corn 
4 broccoli stalks, peeled and cut into !/2-inch cubes (optional) 
2 cups banana squash, peeled and cut into 1-inch cubes 
3 cups cabbage, sliced 
1 large zucchini, sliced 
1 vegetable bouillon 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
Dash of cayenne pepper 
lA teaspoon ground cumin 
1 teaspoon dried oregano 
4 corn tortillas 
V* cup fresh cilantro, chopped 
Barbecued Onions (see below) 
Prepare the soup. In a soup kettle, bring water to a boil. Add celery, onion, carrots, and 
potato. Cover, return to a boil, and simmer for 5 minutes. Add cau­
liflower, broccoli, and squash, cover, return to a boil, and simmer for 10 
minutes. Barbecued Onions for Tortilla Soup: 
2 tablespoons safflower oil 
1 large white onion, sliced 
2 tablespoons Hain or Robbie's barbecue sauce 
Prepare the Barbecued Onions, 
In large skillet, heat oil. Add onion, and saute until it begins to soften. Add barbecue sauce, and continue saut6ing, stirring frequently, until 
onion is thoroughly wilted. If you are having the New York Goodwich 
tomorrow, you can reserve lA cup onions, if desired. 1% • FIT FOR LIFE Complete the soup. Add cabbage and zucchini to soup. Return to boil and add bouillon, 
sea salt, pepper, and cumin. Stir in Barbecued Onions. Simmer for 5 
minutes. Heat tortillas in hot dry skillet. Cut into thick strips. Add to soup. Add 
cilantro. Adjust seasonings. Any leftover soup can be saved for lunch on 
the weekend. Serves 5 or 6. GRANDMA'S COLESLAW 20 Min. 1 small head cabbage, grated or finely sliced 
lA cup boiling water 
Sea salt, seasoned salt, or salt-free seasoning 
1 large carrot, peeled and finely grated 
1 small green pepper, sliced very thin 
Juice of 1 small lemon 
lA cup fresh dill or 2 tablespoons dried dill 
1-2 cups mayonnaise (Hain Saf-flower mayonnaise, if available) 
Pour boiling water over cabbage. Add salt and knead well to soften cab­
bage. Add carrot and green pepper. Add lemon juice, dill, and mayon­
naise. Mix thoroughly. Refrigerate. This coleslaw ages well in the 
refrigerator for days. If there is any left over, save and put it on a New 
York Goodwich! DAY EIGHTEEN—THURSDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
New York Goodwich (see page 159) or Energy Salad (see page 149) 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 197 DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Garlic Broiled Chicken, * or baked potato with raw butter 
Perfect Sauteed Mushrooms * 
Zucchini with Basil Vinaigrette* 
GARLIC BROILED CHICKEN 25 Min. Basting Sauce: 
Vi teaspoon garlic, minced 
1 tablespoon fresh lemon juice 
1 teaspoon Dijon mustard 
V2 teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper 
1 whole chicken breast, halved, skinned 
Combine all ingredients for basting sauce in small bowl. Brush over 
chicken. Broil for 10 minutes each side, 2 inches from heat, brushing 
frequently with sauce. Serves 1-2. PERFECT SAUTEED MUSHROOMS 10 Min. Vi pound fresh mushrooms (For maximum freshness, select only those 
whose caps are tightly closed around the stem.) 1 tablespoon butter 
Sea salt, seasoned salt, or salt-free seasoning (optional) 
1 scant tablespoon fresh lemon juice 
Cut ends from stems of mushrooms. Slice mushrooms lengthwise into 
!/s- to '/4-inch slices. Melt butter in large skillet. Add mushrooms, tossing 
lightly in butter, until they just begin to soften. Add seasonings and 
lemon juice. Serves 3. 198 • F7T FOR LIFE ZUCCHINI WITH BASIL VINAIGRETIY 15Min. 6 small zucchini 
1 tablespoon red onion, finely slivered 
1 green pepper, finely julienned (optional) 
1 red pepper, finely julienned (optional) 
Basil Vinaigrette: 
lA cup fresh basil, chopped, or 1 tablespoon dried basil 
1 tablespoon fresh lemon juice 
3 tablespoons olive oil 
1 teaspoon Dijon mustard 
lA teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper (optional) 
Cut zucchini into '/4-inch diagonals, and place in vegetable steamer, cov­
ered, over boiling water for 3 minutes or until just tender. Transfer to 
serving dish. Add onion and peppers, if desired. Combine vinaigrette 
ingredients in small bowl. Whisk and toss with vegetables, taking care not 
to break zucchini. Serves 3. MAIN-COURSE SALAD DA Y 
DAY NINETEEN—FRIDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Continue on fruit and juice. You may also have raw vegetables and the 
Vegetable-fruit Platter, if desired (see page 156). DINNER: 
1/2 cantaloupe, or 1/2 honeydew melon, or 1 whole grapefruit 
Farmer's Chop Suey * 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 199 FARMER'S CHOP SUEY 20 Min. 1 small iceberg or romaine lettuce, washed, dried, and coarsely 
chopped 
2 cups spinach, coarsely chopped 
6 radishes, sliced 
1 medium cucumber, peeled and sliced 
1 large tomato, cubed 
1 green pepper, sliced 
1 small sweet red pepper, sliced (optional) 
1-4 tablespoons seal I ions, sliced, according to taste 
Vi cup sour cream 
1 cup creamed cottage cheese 
1 teaspoon dried dill or 1 tablespoon fresh dill 
'/s teaspoon dried tarragon 
Sea salt 
Fresh ground black pepper 
Combine all vegetables in large bowl. Mix together sour cream and cot­
tage cheese in small bowl. Add dill, tarragon, sea salt, and pepper to 
taste. Pour over salad, and toss well. A perfect main-course salad for dairy 
lovers! Serves 2. Freeze J or 2 large bananas, peeled, for tomorrow's Smoothie before going to 
bed. DAY TWENTY—SATURDAY 
BREAKFAST: 
Same as Day One, or Berry Smoothie. * 
LUNCH: 
Fresh fruit or carrot juice (optional) 
Avotillas,* or Energy Salad (see page 149) 
200 • FIT FOR LIFE DINNER: 
Couscous, * and French Peas and Lettuce, * or Baked Garden 
Vegetables * 
Salade Parisienne with Asparagus (see page 173) 
BERRY SMOOTHIE 3 Min. 1 cup fresh orange, apple, or tangerine juice 
1 cup fresh or frozen berries—strawberries, raspberries, or blueberries 
1 or 2 large bananas, fresh or frozen 
Combine all ingredients in blender until smooth and thick. Kids love 
these! NOTE: You can substitute any fruit you like for the berries. AVOTILLAS 5 Min. 3 corn tortillas 
Vi avocado, cut into 6 slices 
Mayonnaise or mustard 
Spike (optional) 
Alfalfa sprouts 
Heat tortillas in hot dry skillet. Spread with mayonnaise or mustard. Place 2 slices avocado down center of each. Sprinkle with Spike. Add 
layer of sprouts. Roll tightly. Serves I. 
COUSCOUS 15Min. Couscous recipes tend to vary slightly. This one is basic, but if the recipe 
on your box of couscous is different, follow it. It will be correct for that 
particular grade of couscous. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 207 2 cups water 
1 cup couscous 
2 tablespoons sweet butter 
V*—Vi teaspoon sea salt 
Bring water to a boil. Add couscous, butter, and sea salt, and simmer, 
stirring continuously, for about 2 minutes or until most of water is ab­
sorbed. Remove from heat, cover, and allow to stand for 10—15 minutes. Serves 2-3. FRENCH PEAS AND LETTUCE 
2 tablespoons sweet butter 
1 clove garlic, halved or minced 
3 cups fresh or frozen peas (If you are using frozen, use petite peas.) 1 small romaine or butter lettuce, coarsely chopped 
Vi teaspoon dried thyme 
V* cup water 
Sea salt, seasoned salt, or salt-free seasoning 
Additional 1 tablespoon sweet butter (optional) 
Fresh ground black pepper 
Melt 2 tablespoons butter in heavy saucepan. Add garlic, and saute 2-3 
minutes to flavor butter. Remove garlic (if halved) and add peas. Saute to 
coat with butter. Add lettuce, thyme, water, and sea salt. Simmer, cov­
ered, over low heat for 5 minutes for frozen peas and for 10-15 minutes 
for fresh peas, stirring frequently to make sure peas don't burn. If water is 
absorbed before fresh peas are soft, add a little more. Toss with 1 table­
spoon butter, if desired. Use as sauce for couscous, or combine with 
couscous and mix well. Serves 2 or 3. BAKED GARDEN VEGETABLES 
This easy method for delicious baked vegetables will work with any assort­
ment of vegetables except brussels sprouts, which tend to get bitter. Vegetables simply baked in butter and their own juices have a unique 
flavor that cannot be duplicated with other cooking methods. 202 • FIT FOR LIFE 1 cup carrots, cut into fine matchsticks 
2 cups potatoes, peeled, quartered, and cut into '/4-inch slices or 1 
small cauliflower, cut into '/2-inch florets 
1 package frozen Fordhook lima beans 
2 large zucchini, quartered and cut into 1-inch cubes 
2 cups cabbage or bok choy greens, coarsely chopped 
'/» cup butter 
3 tablespoons fresh parsley, minced (optional) 
'/» teaspoon Spike or salt-free seasoning 
Vi teaspoon sea salt (optional) 
Fresh ground black pepper 
Preheat oven to 325 degrees. Place all vegetables in heavy oven-proof 
casserole with lid. Dot with butter. Sprinkle with parsley, Spike, sea salt, 
and pepper. Cover and place in oven for 35-40 minutes or until vegeta­
bles are tender. Toss with additional butter, if desired, and serve with salad. Can 
also be added to salad to make the Spring Garden main-course salad. Serves 4. Freeze 2 cups cantaloupe wedges (V2 cantaloupe) in an airtight container for 
tomorrow's Cantaloupe Ice before going to bed. DAY TWENTY-ONE—SUNDAY 
BREAKFAST: 
Fresh juice and the fruit salad of your choice, or Blueberry-Cantaloupe 
Supreme * and Cantaloupe Ice * 
LUNCH: 
Fresh fruit or carrot juice (optional) 
Cuke-a-tillas (see page 170), or Tabouli,' and/or Energy Salad (see page 
149) 
DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Savory Cabbage Strudel," or Broiled Fish Steaks (see page 184) 
Steamed Vegetables in Lemon Butter Sauce * 
Dilled Cucumbers (see page 185), or Grandma's Coleslaw (see page 
197) 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 203 BLUEBERRY-CANTALOUPE SUPREME 10 Mia. This is a delectable summer fruit salad. Mango can be substituted for the 
cantaloupe. A ripe mango will be soft to pressure but not mushy. It should 
be very red, yellow-orange, or yellow-green. True green on a mango indi­
cates that it is not yet ripe and will be sour. Peel the mango, and cut the 
fruit from the seed. Freeze summer fruits for winter enjoyment. To freeze 
fruits, cut them into pieces. Quarters are most convenient for peaches, 
nectarines, apricots, etc. Berries may be left whole. Melons should be cut 
into two-inch chunks. Bananas can be frozen whole, but should be peeled 
first. Papayas and mangos should be peeled and cut into pieces. Fruits 
should be placed in airtight containers and frozen. All frozen fruits can be 
turned into wonderful fruit freezes with a Champion or Oster juicer. Yz cantaloupe, cut into bite-size cubes or in balls, or 1 mango, cut in 
cubes 
2 Babcock peaches, peeled and sliced 
1 cup blueberries 
1 small banana, cut into slices (optional) 
Mix all fruits together. On a hot summer day, you might want to top this 
salad with Cantaloupe Ice (see below) and serve it for brunch or lunch. It 
also makes a beautiful first course for dinner. CANTALOUPE ICE 3 Mia. Vi cantaloupe, cut into cubes and frozen 
Here's another incentive to purchase a juicer, which will not only enable 
you to make your own fresh juices, but will also open the door to a 
delicious ice cream alternative: FRESH FRUIT SOFT FREEZE! Soft freeze is 
most easily prepared in a juicer. Push frozen fruit through, and out 
comes a marvelous frozen dessert, with no chemicals, additives, dairy 
products, or sugar! Any frozen fruit can be used: cantaloupe, banana, 
strawberries, or whatever you like. They can be used in combination or 
by themselves. If you don't have a juicer, soft freeze can be made in your 
food processor or blender. 204 • FIT FOR LIFE 
: TABOULI 4SMin. 1 cup cracked wheat (bulgur) 
Wi-2 cups water 
Vi cup fresh parsley, chopped 
Vz tablespoon scallions, minced 
2 tablespoons fresh mint, chopped (You may substitute 2 
teaspoons dried mint if fresh is not available.) 2 tablespoons olive oil 
2 teaspoons fresh lemon juice 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Fresh ground black pepper (optional) 
1 small tomato, chopped (optional) 
Combine cracked wheat and water, and soak until wheat is hvdrated and 
water is absorbed, from 30—60 minutes. Add parsley, scallions, mint, 
olive oil, lemon juice, salt, and pepper, if desired. Mix well. Add tomato 
and mix gently. Serve at room temperature, or chill until ready to serve. Serves 4. SAVORY CABBAGE STRUDEL 1 Hi. 15 Min. 1 tablespoon butter 
4 cups cabbage, finely shredded 
2 cups bok choy greens, shredded 
1 tablespoon currants (optional) 
1 small onion, sliced thin 
2 scallions, chopped 
2 tablespoons fresh dill, chopped, or 1 teaspoon dried dill 
2 tablespoons fresh cilantro or parsley, chopped 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Prepare the filling. Melt butter in large heavy saucepan. Add cabbage and bok choy greens, 
currants, onion, and scallions. Cook over medium-high heat, stirring fre­
quently, for 3-4 minutes or until greens begin to wilt. Add dill, cilantro, 
and sea salt, and cook for 1 minute over high heat, stirring well to thor­
oughly incorporate herbs into vegetables. Set aside. A FOUR-WEEK EXAMPLE OF THE FITNESS UFE-STYLE • 205 1 tablespoon butter 
Vi pound fresh mushrooms, sliced 
1 teaspoon fresh lemon juice 
Prepare the mushrooms. In separate large skillet, melt butter. Add mushrooms, and saute briefly 
over high heat, stirring frequently, until they begin to soften. Remove 
from heat, sprinkle with lemon juice, and add to vegetable mixture. Mix 
well. 4 phyllo pastry sheets (available in frozen-food section of supermarket 
or at food specialty shops) 
2 tablespoons butter, melted 
4 tablespoons dry whole-wheat bread crumbs 
Assemble the strudel. Preheat oven to 400 degrees. Strain mushroom-vegetable mixture in col­
ander, catching liquid in small bowl. Reserve liquid to add to soup, 
sauces, or gravy. Lightly butter cookie sheet. Place 1 phyllo sheet on 
damp towel. Brush lightly with melted butter. Place second phyllo sheet 
on top of first. Sprinkle 2 tablespoons of bread crumbs on left-hand side 
of phyllo. Fold right-hand side over to encase bread crumbs, making a 
rectangle. Brush top lightly with melted butter. Spread Vi vegetable mix­
ture along long edge, stopping 1 inch short of the short sides. Fold bor­
ders in to encase vegetables. Roll as you would a jelly roll. Place seam 
side down on buttered baking sheet. Brush roll with melted butter. Re­
peat for second roll. Bake until golden, about 30 minutes. Cut each into 
3 or 4 sections. Serves 3-4. STEAMED VEGETABLES IN 
LEMON BUTTER SAUCE 20 Min. 4-6 tender young carrots, cut into '/2-inch cubes 
2 medium zucchini 
2 medium yellow squash 
2 tablespoons butter, melted 
2 teaspoons fresh lemon juice 
Place carrots in vegetable steamer, covered, over boiling water for approx­
imately 10 minutes. Add zucchini and squash, whole, and steam 5-7 
206 • FIT FOR LIFE minutes or until just tender. Place vegetables in serving dish. Cut squash 
into quarters, lengthwise, and then into '/2-inch cubes. Combine butter 
and lemon juice in measuring cup, and pour over vegetables. Toss 
gently. Serves 4. ALL-FRUIT DAY 
DAY TWENTY-TWO—MONDAY 
BREAKFAST: 
Fresh fruit juice 
LUNCH: 
Fresh fruit juice, fruit salad of your choice, or assorted pieces of fruit; 
Cantaloupe Ice (see page 204), if desired 
DINNER: 
Fresh fruit 
Date or Strawberry Shake (see page 194), if desired 
The All-fruit Day is your best friend in the care, upkeep, and beautification of 
your body. Once you have mastered this valuable tool for weight loss and 
health, you are on your way to a new fitness life-style. DAY TWENTY-THREE—TUESDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Nuts and Cukes (see page 162), or Romaine Roll-ups* 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 207 DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Bollito Misto (Steamed Vegetable Platter),* or Steamed Artichoke,* 
and Caesar Salad (see page 163) 
Curried Corn Salad,* if desired 
ROMAINE ROLL-UPS 15Min. This is a satisfying finger-food salad whose origin is the burrito. Crisp, 
slenderizing romaine lettuce leaves are used as wrappers. They are stuffed 
with a mixture of avocado and other vegetables. 1 large avocado 
1 large tomato, coarsely chopped 
1 small cucumber or 2 pickling cukes, peeled and chopped 
1 tablespoon red onion, chopped (optional) 
1-2 cups mung bean or alfalfa sprouts, or both 
1 teaspoon Gulden's Spicy Brown mustard (optional) 
1 tablespoon fresh lemon juice 
1 head romaine lettuce, washed and dried 
Slice avocado in half lengthwise. Remove seed and set aside. Scoop pulp 
from skin into medium-size bowl. Mash thoroughly with fork. Add 
tomato and cucumber to avocado. Add onion, if desired, mustard, and 
lemon juice. Stir in sprouts. Arrange lettuce leaves around sides of large 
bowl in the form of a flower. Mound avocado mixture in center. To eat, 
place large spoonful of avocado in center of a lettuce leaf and roll leaf 
burrito-style. Serves 2. NOTE: If you are not using the avocado mixture immediately, place it in 
a container with the pit. This will keep it from turning brown. BOLLITO MISTO (Steamed Vegetable Platter) 40 Min. 3-4 beets 
4 new potatoes, unpeeled, or 4 turnips, peeled 
4 medium carrots or parsnips 
3 large stalks broccoli with florets 
208 ' FIT FOR LIFE Vi medium cabbage 
4 small zucchini 
OR 
Any vegetable assortment of your choice 
Y* cup butter, melted, or Herbed Butter Sauce (see page 210) 
Squeeze of fresh lemon juice (optional) 
Scrub beets and potatoes or turnips, and peel carrots. Place in vegetable 
steamer, covered, over boiling water for approximately 20 minutes or 
until tender when pierced with tip of sharp knife. Remove from heat, and 
peel beets, and potatoes, if desired. Set aside. Cut thick stalks from broccoli, leaving approximately 3 inches of stem, 
and floret. Cut cabbage into quarters. Place broccoli, cabbage, and whole 
zucchini in vegetable steamer, covered, over boiling water for approx­
imately 10 minutes or until tender. Remove from heat. Slice broccoli 
and zucchini lengthwise. Cut beets, potatoes, and carrots into bite-size 
cubes. Arrange green vegetables in center of platter with beets, potatoes, and 
carrots around them. Serve with melted butter seasoned with a squeeze of 
lemon juice, or with Herbed Butter Sauce. Serves 3-4. NOTE: A high-water-content steamed vegetable meal like this will speed 
elimination of excess weight. Make it part of your repertoire. STEAMED ARTICHOKES 50Min. Artichokes are delicious and easy to make. Although not a heavy food, 
they are particularly satisfying and filling when you are craving something 
heavy. Make them the main part of a meal rather than the traditional 
first course from now on. When selecting artichokes, choose those whose 
petals have not opened far. The tighter and more compact the artichoke, 
the fresher. 4 artichokes 
1 bay leaf (optional) 
1 clove garlic (optional) 
Several stalks celery (optional) 
Cut off or trim end of artichoke stem. If desired, snip thorny tip off each 
leaf. Wash artichokes, taking care to shake out excess water so they will 
not be soggy when steamed. Place in a vegetable steamer, covered, over 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 209 boiling water to which you have added bay leaf, garlic, and celery stalks. Steam for 35-45 minutes, depending on size. The artichokes are ready 
when one of outer leaves can easily be removed. Discard bay leaf, celery, 
and garlic. Serve with melted butter or Herbed Butter Sauce (see below). Serves 2-4. HERBED BUTTER SA UCE: 7 Min. Vi cup butter 
1 shallot, minced 
1 teaspoon Dijon mustard 
1 tablespoon fresh chervil or 1 teaspoon dried chervil 
1 tablespoon fresh thyme or 1 teaspoon dried thyme 
1 tablespoon fresh parsley, chopped 
Vi teaspoon sea salt (optional) 
Melt butter. Add shallot, and saute briefly to soften. Pour butter-shallot 
mixture into blender. Add mustard, herbs, and salt, if desired, and blend 
until smooth. Serve hot, over vegetables. CURRIED CORN SALAD 20 Min. 1 tablespoon safflower oil 
Vi cup red onion, finely diced 
Vi cup red pepper, finely diced 
¥z cup green pepper, finely diced 
Vi teaspoon curry powder 
Vi teaspoon dried oregano 
Vi teaspoon turmeric 
4 cups cooked corn (If you are using fresh corn, which is preferable in 
summer when it is abundant, steam corn first for 5 minutes, then 
cut from cob.) Vz cup pimento-stuffed green olives, sliced 
Vl cup mayonnaise 
V* teaspoon sea salt, seasoned salt, or salt-free seasoning 
2 tablespoons fresh cilantro, chopped (optional) 
Heat oil in large skillet. Add onion, and saute until soft. Add red pepper 
and green pepper, and saute briefly until they just begin to wilt. Add 
210 • FIT FOR LIFE curry powder, oregano, and turmeric, and saute" briefly. Add to corn in a 
large bowl. Stir in olives. Add mayonnaise and sea salt, and mix well. Garnish with cilantro. Serves 3. DAY TWENTY-FOUR—WEDNESDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149) or New York Goodwich (see page 159) 
DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Garlic Broiled Chicken (see page 198), or Yam Stew" 
Celeriac Salad," or French Green Salad (see page 154) 
Asparagus Italian Style,* or Broccoli in Lemon Butter Sauce* 
YAM STEW 40 Mm. 1 large or 2 small yams, peeled and quartered 
2 crookneck squash 
2 large zucchini 
1 large carrot, peeled and cut into '/2-inch slices 
2 cups fresh or frozen lima beans or peas 
2 tablespoons butter 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning 
Place yams, squash, and zucchini in vegetable steamer covered, over 
boiling water for 5-7 minutes until tender. Remove squash when tender, 
and allow yams to continue cooking until tender, approximately 20 min­
utes more. In separate steamer, steam carrots and limas for approximately 
15 minutes or until tender. If using frozen limas or peas, steam carrots 
for 10 minutes, then add peas for another 5 minutes. If using fresh limas 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 211 or peas, steam them for 20 minutes. Steam carrots for 15 minutes sepa­
rately. Place carrots and limas or peas in serving dish. Cut zucchini and 
squash into '/2-inch slices, and add to serving dish. Cut yams into 1-inch 
pieces, and add to serving dish. Add butter and seasoning. Toss well, and 
serve. The variety of flavors and textures makes this dish absolutely de­
lightful. Serves 2 as a main course. CELERIAC SALAD 2SMin. 1 medium celeriac (celery root) 
2 tablespoons fresh lemon juice 
Vi cup mayonnaise 
2 teaspoons Dijon mustard 
Cut celeriac into very thin slices. Cut peel from slices, then julienne 
each slice. Add lemon juice to 4 cups boiling water. Place celeriac in 
boiling water and boil 3-5 minutes or until tender-crisp. Drain well. Combine mayonnaise and mustard. Toss celeriac in the mixture. Serve 
at room temperature or chilled. Serves 4. ASPARAGUS ITALIAN STYLE 7 Min. 1 pound asparagus 
1 tablespoon olive oil 
1 teaspoon fresh lemon juice 
Break heaviest part of stalk from each asparagus spear. Wherever stalk 
breaks naturally is division between tender and stringy parts of vegetable. In a large saucepan, bring 2 quarts of water to a boil. Add asparagus and 
boil, uncovered, for 3-4 minutes until just tender-crisp. Remove as­
paragus from water. In serving dish, immediately toss in olive oil and 
lemon juice. Serves 2-4. 212 • FIT FOR LIFE BROCCOLI IN LEMON BUTTER SAUCE lOMin. 3-4 stalks broccoli with florets 
2 tablespoons butter 
2 teaspoons fresh lemon juice 
Cut heavy stalks off broccoli, leaving floret and 2-3 inches of stem. Re­
serve stalks for Teriyaki Broccoli (see page 168), soups, or vegetable 
dishes. Cut each broccoli stem into individual florets. Place in steamer, 
covered, over boiling water 5-7 minutes. Broccoli stems should be tender 
when pierced with tip of sharp knife and should retain their bright green 
color. In small saucepan, melt butter over low heat. Whisk in lemon juice. Pour sauce over hot broccoli. Serves 2-4. DAY TWENTY-FIVE—THURSDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Stuffed Pita Sandwich (see page 182), or Energy Salad (see page 149) 
DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Golden Potato Soup,' or Carrot-Leek Bisque (see page 192) 
Stir-fried Black Mushrooms with Zucchini and Chinese Greens * 
Dilled Cucumbers (see page 185) 
GOLDEN POTATO SOUP 30 Min. 2 tablespoons butter 
1 teaspoon safflower oil 
1 clove garlic, minced 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 213 1 large onion, coarsely chopped 
2 cups celery, chopped 
5 medium russet potatoes or 8 White Rose potatoes, peeled and cut 
into 1-inch cubes 
6-8 crookneck squash, cut into Winch slices 
1 tablespoon white miso or 1 vegetable bouillon 
1 teaspoon dried thyme 
{A teaspoon dried tarragon 
Vz teaspoon dried sage 
Sea salt, seasoned salt, or salt-free seasoning 
Dash of cayenne 
6—7 cups water 
In heavy soup kettle, melt butter and heat oil. Add garlic, onion, and 
celery, and saute until they begin to wilt. Add potatoes, squash, miso or 
bouillon, and seasonings. Add water to cover vegetables. Bring to a boil. Simmer, covered, for 20 minutes or until vegetables are soft. Cool 
slightly, and puree in increments in blender to a smooth golden cream. Reheat gently, stirring so soup doesn't stick. Serves 4. STIR-FRIED BLACK MUSHROOMS WITH ZUCCHINI AND 
CHINESE GREENS 45 Min. NOTE: This is a basic stir-frying technique that can be used successfully 
with whatever vegetables you happen to have on hand. If you don't have 
dried mushrooms, you can substitute standard fresh mushrooms or 
steamed carrots. Broccoli or snow peas can be substituted for zucchini, but 
they should be blanched or presteamed before adding them to the wok, 1 
minute of blanching for snow peas, 5 minutes of steaming for broccoli. Cabbage can be substituted for Chinese greens. 2 cups dried black mushrooms 
2 cups vegetable broth or soup stock 
6-7 scallions 
1 bunch Chinese greens or bok choy greens (approximately 4 cups) 
1 tablespoon safflower oil 
Prepare the vegetables. Soak mushrooms in vegetable broth or stock until completely hydrated, 
approximately 30 minutes. While mushrooms are soaking, cut zucchini 
214 • FIT FOR LIFE and scallions into diagonal slices, and coarsely shred Chinese greens. Set 
aside in separate bowls. Drain mushrooms, reserving broth for sauce and 
final preparation. Cut heavy stems from mushrooms, and cut large ones 
in half. Place in bowl with zucchini. Seasonings: 
1 clove garlic, minced 
1 teaspoon fresh ginger, minced, or Vi teaspoon ginger powder 
Safflower oil 
Prepare the seasonings. Mince garlic and ginger. Place in small bowl, and cover with small 
amount of safflower oil. PLACE YOUR WOK ON HIGH HEAT AND ALLOW 
IT TO HEAT UNTIL YOU ARE READY TO COOK. Sauce: 
1 cup vegetable broth from mushrooms 
2 tablespoons tamari or thick soy sauce 
1 teaspoon honey 
1 tablespoon Chinese bean paste or tofu sauce or Hain barbecue 
sauce 
2 teaspoons fresh lemon juice or dry sherry 
Vz teaspoon curry powder 
Prepare the sauce. Combine all ingredients. Mix well. 'Thickener: 
1 tablespoon arrowroot or Japanese kuzu 
2 tablespoons cold water 
1 teaspoon safflower oil 
Prepare the thickener. Combine all ingredients until smooth. Last-minute preparation. Line up ingredients so they are easily accessible in this order: 1) oil 2) 
seasonings, 3) scallions, zucchini and mushrooms, greens, 4) sauce and 
5) thickener. Place oil in preheated wok. Immediately add seasonings. Immediately 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 215 add scallions, and toss. Immediately add mushrooms and zucchini, con­
tinuously tossing vegetables in oil. If zucchini begins to scorch, add a few 
teaspoons of vegetable broth. Continue tossing until zucchini and scal­
lions turn a bright color. Add greens. Toss continuously. Add sauce, 
tossing continuously until greens begin to wilt. Add thickener in a thin 
stream. Toss all vegetables to coat well with sauce. Turn out on platter 
and serve immediately. Serves 3—4. MAIN-COURSE SALAD DA Y 
DAY TWENTY-SIX—FRIDAY 
BREAKFAST: 
Fresh fruit juice 
LUNCH: 
Continue on fruit and juice throughout the day. DINNER: 
1 papaya, or several fresh pineapple spears, or 1 whole grapefruit 
Cantonese Seafood Salad * 
CANTONESE SEAFOOD SALAD 45 Min. 2 cups bok choy 
2 cups mung bean sprouts 
2 cups snow peas 
Vi cup carrots, shredded (optional) 
1 cup dried wood ear, cloud ear, or Chinese black fungus (optional),7 
presoaked for 30 minutes 
2 teaspoons safflower oil (optional) 
3 cups shrimp, crabmeat, or other seafood 
4 cups romaine lettuce, coarsely shredded 
2 cups spinach, coarsely shredded, or Chinese cabbage, finely 
shredded 
7Available dried in Asian markets and fresh in finer supermarkets. 216 • FIT FOR LIFE Prepare the salad. Soak cloud ear in warm water until they swell and soften, about 30 min­
utes. Thinly slice bok choy. Cut through sprouts once or twice to make 
them bite-size. String snow peas and blanch, whole, in boiling water for 
1 minute. Drain and immediately place under cold water or plunge into 
bowl of ice water. Dry and cut them into '/4-inch diagonals. Blanch carrots for 1 minute in boiling water. Drain and immediately 
place under cold water or plunge into bowl of ice water. Drain cloud ear, reserving stock for another meal. Dry them and cut 
into thin strips. Use raw, or saute in oil until tender. If using fresh shrimp, plunge them in their shells into boiling water, 
and boil 3-4 minutes until they turn pinkish white. Drain and run under 
cold water. Peel skins off, cut each shrimp in half lengthwise, and re­
move any waste deposits with a damp paper towel. If using frozen 
shrimp, steam for 3-5 minutes, undefrosted, in a vegetable steamer. Drain well. If using frozen crabmeat, defrost it, rinse, and pick out any 
shells. Drain well. In a large bowl, add shrimp and vegetables to greens. CANTONESE DRESSING: 
2 tablespoons cilantro or arugula, minced (optional) 
1 tablespoon scallion, minced 
V4 teaspoon dried ginger or Vi teaspoon fresh ginger, minced 
1 teaspoon roasted sesame oil 
Vi teaspoon honey 
2 tablespoons fresh lemon juice 
2 tablespoons safflower oil 
1 teaspoon Hain or Robbie's barbecue sauce or tofu sauce 
1 tablespoon tamari 
V-t teaspoon sea salt (optional) 
Prepare the dressing. Combine all ingredients. Mix well. Pour over salad. Toss well. Serves 2. DAY TWENTY-SEVEN—SATURDAY 
BREAKFAST: 
Fresh juice and Fresh Applesauce * 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 217 LUNCH: 
Fresh fruit or carrot juice (optional) 
Cuke-a-tillas (see page 170), or Avotillas (see page 201), or Romaine 
Roll-ups (see page 208) 
DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Harvest Soup (see page 167), or Old-fashioned Lentil Soup* 
Honey Corn Bread, * or Pita Toasts * 
Grandma's Coleslaw (see page 197) 
FRESH APPLESAUCE 5 Min. This is a wonderful breakfast alternative, and an ideal children's food. Vi cup fresh apple juice or Vi cup water 
2 large apples, peeled and quartered 
Vz teaspoon cinnamon or nutmeg, or lA teaspoon of each 
1 fresh or frozen banana or Vi papaya or 2 ripe persimmons (very soft) 
(optional) 
Place all ingredients in blender. Blend until smooth. Raw or uncooked 
applesauce is the only applesauce that is beneficial in our systems. Cooked applesauce is acid and does far more harm than good. Make sure 
this is only eaten on an empty stomach. Serves 1-2. OLD-FASHIONED LENTIL SOUP 1 Hr. 15 Min. IVi cups water 
1 clove garlic, minced 
1 large white onion, chopped 
2 large carrots, coarsely chopped 
2 stalks celery, coarsely chopped 
1Vz cups lentils 
1 vegetable bouillon or I tablespoon red miso 
Vz teaspoon dried thyme 
218 • FIT FOR LIFE 1 teaspoon dried oregano 
1-2 tablespoons fresh parsley, chopped 
1 teaspoon sweet Hungarian paprika 
Vz teaspoon Spike (optional) 
Vi teaspoon sea salt (optional) 
1 cup fresh or frozen com (optional) 
In soup kettle, bring water to a boil. Add garlic, onion, carrots, celery, 
lentils, and bouillon or miso. Return to boil. Add seasonings. Mix well. Simmer, covered, over low heat for 60 minutes. If you want a creamier 
consistency, you can puree Vi the soup in blender or food processor. Return to heat and add corn, if desired. Simmer for 5 minutes. Stir in 
parsley. Serves 3 as a main course. HONEY CORN BREAD 35 Min. to 1 Hr. 1 cup yellow cornmeal, or *A cup yellow cornmeal and lA cup bran 
1 cup whole-wheat flour 
Vz teaspoon sea salt 
1 teaspoon baking powder 
1 teaspoon baking soda 
lA cup raw honey 
1 beaten egg or 1 teaspoon egg replacer whipped in 1 tablespoon 
water 
l7/s cups buttermilk 
1 teaspoon butter 
2 cups fresh or frozen com (optional) 
Preheat oven to 375 degrees. Combine dry ingredients. Stir in liquid 
ingredients. Stir in corn. Do not overmix! Corn bread batter must be a 
little lumpy. Pour batter into well-buttered 8-by-8-inch pan. Bake for Vi 
hour without corn or 55 minutes with corn until toothpick inserted in 
center comes out clean. Cool slightly and cut into 2-inch squares. NOTE: The batter for this corn bread can be prepared hours in advance 
and refrigerated (covered) in the baking pan until Vi hour before baking. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 219 PITA TOASTS 10 Min. 2 whole-wheat pita breads, separated into halves 
2 tablespoons butter, softened 
1 small clove garlic 
Vi teaspoon dried thyme 
Vi teaspoon dried summer savory 
Use garlic press to crush garlic and blend it into butter. Add herbs and 
mix well with fork. Spread butter on pita halves. Place under broiler for 5 
minutes or until toasted. Serves 4. Freeze 2~2'/2 bananas for tomorrow's shake before going to bed. DAY TWENTY-EIGHT—SUNDAY 
BREAKFAST: 
Fresh juice, Smoothie (see pages 189 and 201), or Breakfast Fruit 
Platter,4 if desired 
LUNCH: 
Leftover Lentil Soup and Grandma's Coleslaw from yesterday, or The 
Properly Combined Sandwich (see page 150), or Banana Shake* 
DINNER. Fresh Vegetable Juice Cocktail, if desired (see page 152) 
New York Goodwich (see page 159) 
Crusty Roasteds* 
Leftover Grandma's Coleslaw, or Summer Greens with Creamy Avocado 
Dressing * 
BREAKFAST FRUIT PLATTER 15 Min. 1 cantaloupe or Persian melon, cut into bite-size cubes 
3 cups watermelon balls 
4 kiwi fruit, peeled and sliced 
220 • FIT FOR LIFE 1 large or 2 small papaya, peeled and sliced 
2 cups seedless green grapes 
6 small bunches grapes 
1 large Bosc pear, peeled and cut into spears 
On large round platter, combine melons, kiwi fruit, papaya, and grapes. Arrange bunches of grapes around edges of platter, alternating with pear 
spears. Serve with Fruit Dip of your choice (see page 170). Serves 6. BANANA SHAKE 3 Min. 1 cup Fresh Almond Milk (see page 195) 
2—21/2 frozen bananas (depending on size and desired thickness of 
shake) 
Nutmeg 
In blender, combine Fresh Almond Milk, bananas, and nutmeg to taste. Blend until creamy. Serves I. 
CRUSTY ROASTEDS 35 Min. These are a delicious alternative to french fries, and you'll love them if 
potatoes are one of your addictions. You'll find them to be a really terrific 
"non-fried potato treat." Although they are wonderful, overeating them 
will halt your progress. Take it easy! Don't stuff yourself. Look at this as a 
treat and not a binge so you can enjoy these roasteds in your new life-style 
repertoire. 5 new potatoes 
1-2 tablespoons butter, melted 
Dash of Spike, Herbit, or seasoning of your choice 
Place potatoes in vegetable steamer, covered, over boiling water for 20 
minutes or until they test tender when pierced with tip of sharp knife. Do 
not allow them to get too soft. Cool potatoes and cut into '/t-inch slices. Place on cookie sheet, and brush evenly with butter. Sprinkle with sea­
soning, and place as close as possible to heat of broiler until crusty and 
golden, approximately 10 minutes. It is not necessary to turn them. Serves 2-3. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 221 SUMMER GREENS WITH CREAMY 
AVOCADO DRESSING IS Min. An assortment of lettuce—several leaves each of butter, romaine, 
salad bowl, and red leaf 
2 cups spinach 
1 cup arugula (optional) 
1 small cucumber, peeled and sliced, or 2 pickling cukes, peeled and 
sliced 
2 cups sprouts—alfalfa, buckwheat, or sunflower 
Vi cup olives (optional) or 1 cup enoki mushrooms 
Prepare the salad. Wash and thoroughly dry lettuce and break into bite-size pieces, discard­
ing center rib. Break spinach into bite-size pieces. Combine lettuce and 
spinach in large bowl. Add arugula, if desired, cucumber, and sprouts. CREAMY A VOCADO DRESSING: 
1 avocado 
1 small clove garlic, minced 
'A cup water 
2 teaspoons olive oil 
2 tablespoons sour cream 
1 tablespoon fresh dill or 1 teaspoon dried dill 
Vi teaspoon honey 
'/: teaspoon sea salt, seasoned salt, or salt-free seasoning 
2 tablespoons fresh lemon juice 
Prepare the dressing. Cut avocado in half. Peel, remove pit, and cut into large cubes. Place all 
ingredients in food processor or blender. Process until creamy and 
smooth. Use as dressing for Summer Greens, as dip for raw or steamed 
vegetables, or as topping on sandwiches. Makes 2 cups. Assemble the salad. Pour xh cup of dressing over greens. Toss well. Add a few tablespoons 
additional dressing, if desired. Add olives or enoki mushrooms, if desired. Toss lightly. Serves 2. 222 • FIT FOR LIFE ^ 
IN CONCLUSION 
A J. \- tremendous effort has gone into 
perfecting this system over the last fifteen years. Obviously it is not a "hit-
and-run," on-again off-again approach. Its purpose is to put you in har­
mony with your physiological needs and your natural body cycles and to 
show you how to eat to optimize both. With this information you will 
always have control over your energy and your weight. If you are not yet the weight you wish to be, be assured that you will 
arrive there if you continue to eat properly combined, high-water-content 
meals and nothing but fruit in the morning, just proceed! You are still in 
the process of acquiring your LIFEIIME ENERGY LIFE-STYLE. If you con­
tinue to do what has been outlined, the weight will continue to come off, 
and it will be gone for good as you become more energetic and healthy. If you wish to accelerate your progress, skip around in the program and 
emphasize the high-energy days that call for fruit all day with a high-
water-content Main-Course Salad or a New York Goodwich in the eve­
ning. These are the days when you will experience maximum weight 
loss. Two exceedingly important guidelines should be kept in mind: First, 
that concentrated foods, proteins and carbohydrates, should be properly 
combined and not account for more than 30 percent of your food intake 
• 223 • for any one day; second, fruit is your absolute best friend in the upkeep 
and care of your body. Correctly consumed and eaten in sufficient quan­
tities, fruit will insure that you will never have a weight problem again. The most important feature of this approach to eating is the fact that 
it's a LIFE-STYLE, not a dogmatic set of rules that must be adhered to by 
rote. This affords you the opportunity to participate to the extent that it 
appeals to you personally. You can pick and choose what areas are attrac­
tive to you. If there are certain aspects that appeal to your common sense, 
that you feel can be utilized without pressure, let that be your STARTING 
POINT! By keeping your destination in mind and doing something, no 
matter how little, every day, there will be sufficient momentum to keep 
the ball rolling. You will ultimately reach your destination. And you will 
reach it a happier, healthier person. The key is DIRECTION, not speed. We're thrilled that we have been able to assist you in losing weight, 
and we are doubly thrilled that we've been able to help you improve the 
length and quality of your life. These pages contain a lifelong system. You can always refer to them 
for help. Even if you "waver from the path" and gain unwanted weight or 
experience a state of low energy, years from now you will always have the 
tools to turn the situation around and regain your vitality. You can al­
ways depend on the natural laws of life, and this system is built on those 
laws. You have taken responsibility for your body. Thinner, looking and 
feeling better every day, you can enjoy every minute of your newfound 
vibrant energy. You have put in the effort to obtain it, and you most 
assuredly deserve it! HEALTH AND VITALITY, WITH ALL THEIR BENE­
FITS, ARE NOTHING LESS THAN YOUR BIRTHRIGHT.' MAY HEALTH ALWAYS BE YOUR GOAL AND YOUR REWARD.' 224 • FIT FOR LIFE ^ 
BIBLIOGRAPHY 
Abramowski, O.L.M., M.D. Fruitarian Healing System. Natal, South Africa: Essence of 
Health, 1976. 
. Fruitarian Diet and Physical Rejuvenation. Wethersfield, Connecticut: 
Omangod Press, 1973. Accraido, Marcia M. Light Eating for Survival. Wethersfield, Connecticut: Omangod 
Press, 1978. Agres, Ted. Your Food, Your Health. Chicago: Inter-Direction Press, 1972. Airola, Paavo. "Meat for Bu?" Nutrition Health Review (Summer 1983): 13. Allen, Hannah. The Happy Truth About Protein. Austin, Texas: Life Science, 1976. 
. "Lesson #33, Why We Should Not Eat Animal Products in Any Form." In The 
Life Science Health System, by T. C. Fry. Austin, Texas: Life Science, 1984. Altman, Nathaniel. Eating for Life. Wheaton, Illinois: Theosophical Publishers, 1974. Ames, Bruce N. "Dietarv Carcinogens and Anti-Carcinogens." Science, 23 September 
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Fit_For_Life.txt
Summarize the following text section accurately and concisely. Maintain specific details and numerical information, and use anti-repetition mechanisms:

        Serves 2-4. SWEET SPAGHETTI SQUASH 30 Min. 1 medium spaghetti squash 
1 tablespoon butter 
4 medium carrots, finely grated 
1 shallot, minced 
lA cup currants (optional) 
Vz cup water 
1 teaspoon fresh dill (optional) 
2 tablespoons pure maple syrup (optional) 
1 teaspoon cinnamon 
6If you prefer crisper cucumbers with fewer seeds, use hothouse (English) cucumbers or pickling 
cukes. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 185 Vi teaspoon cardamom 
Vi teaspoon sea salt (optional) 
lA teaspoon fresh ground white pepper 
Cut squash in half lengthwise. Remove seeds, and place facedown in 
vegetable steamer, covered, over boiling water for approximately 20 min­
utes or until squash is tender. Cool slightly, scrape squash from shell, 
and set aside. In large saucepan, melt butter. Add carrots, shallot, and currants, and 
saute briefly. Add water, cover, and simmer until carrots are almost ten­
der. Add dill, maple syrup, cinnamon, cardamom, sea salt, and pepper. Stir in squash and combine well. Simmer, covered, over low heat for 10 
minutes, then remove cover and continue simmering, stirring frequently, 
until all water is absorbed. Serve with Curried Vegetables or in place 
of rice or pasta. Any leftover squash can be added to soups or stews. Serves 6. MAIN-COURSE SALAD DAY 
DAY THIRTEEN—SATURDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Continue on fruit and juice throughout the day, or have the Easy Fruit 
Salad. * 
DINNER: 
Fresh Vegetable Juice Cocktail (see page 152), or 1 papaya, or 1 slice of 
watermelon (1-3 inches thick, cut from half melon) 
California Tostada4 
EASY FRUIT SALAD 10 Min. 2 apples, cored, peeled, and sliced 
¥i teaspoon cinnamon (optional) 
2 oranges, peeled and sliced, or broken into sections 
186 • FIT FOR LIFE 2 bananas, sliced 
2 tablespoons currants 
'/t-'/i cup fresh orange or apple juice (optional) 
In large bowl, toss apples in cinnamon until evenly coated. Add oranges 
and bananas. Add currants and juice, and mix well. The currants in this 
salad are used to increase the concentration of fruit sugar. Since fruit is 
sometimes less sweet than we'd like, adding currants makes the salad 
more energizing. You can add currants whenever you feel a fruit salad 
needs some extra spark. That extra spark is energy. Serves 2. CALIFORNIA TOSTADA 45 Min. 1 cup fresh or frozen carrots, diced 
1 cup fresh or frozen string beans, cut into. /2-inch segments 
1 cup fresh or frozen peas 
1 cup fresh or frozen corn 
6 cups iceberg lettuce, coarsely chopped 
3 cups tortilla chips or 1 cup shredded Jack or Muenster cheese 
Vi cup black olives 
Fresh Tomato Salsa (see below) 
Great Guacamole (see page 176) 
Sour cream (optional) 
Prepare the vegetables. Place carrots and string beans in vegetable steamer, covered, over boiling 
water for 10 minutes. Add peas and corn, and steam for 5 minutes or 
until all vegetables are tender. If using fresh vegetables, you can steam 
carrots and string beans whole and then cut them. If using fresh corn, 
you can steam or boil it whole for 5 minutes and then cut from cob. If all 
frozen vegetables are used, the steaming time will be cut approximately 
in half. Combine steamed vegetables in a large bowl, and set them aside. FRESH TOMATO SALSA: 
3 tomatoes 
3 tablespoons olive oil 
V2 cup red onion, minced 
1 small green chili, minced (optional) 
I small red pepper, minced 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 187 1 small green pepper, minced 
3 tablespoons fresh cilantro, minced 
1 clove garlic, minced (optional) 
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning (optional) 
Prepare the salsa. Plunge tomatoes in boiling water for a few seconds. Remove from water, 
and remove skins, chop into very small cubes, and set aside. Heat oil in 
small skillet. Add onion, and saute until it begins to soften. Add chili and 
peppers, and saute, stirring frequently, until they turn a bright color. Stir 
in cilantro and garlic. Allow vegetables to cool slightly, then add to 
tomatoes in small bowl. Add sea salt, and mix well. Set aside. Assemble the tostada. Mix half of vegetables with lettuce. Add half salsa to vegetable-lettuce 
mixture, and toss well. Stir all but 'A cup of remaining salsa into remaining 
vegetables. If you are using chips, rather than cheese, place one cup tortilla 
chips on each of two plates. Spoon several dollops of guacamole over 
chips. Spoon vegetable-lettuce-salsa mixture over chips and guacamole. Spoon remaining vegetables over top. Add a dollop of guacamole and a 
dollop of sour cream, if desired. Spoon 2 tablespoons of remaining salsa 
over each tostada. Garnish with black olives and remaining chips. If you 
are using cheese, omit chips and sprinkle cheese on top of tostada. NOTE: If a creamier dressing is desired, combine 'A cup mayonnaise with 
2 tablespoons ketchup or Main barbecue sauce, and mix into vegetable-
lettuce mixture before adding it to tostada. Place 1 peeled banana in an airtight plastic container or plastic bag in the 
freezer for tomorrow's Fruit Smoothie. DAY FOURTEEN—SUNDAY 
BREAKFAST: 
Same as Day One, or Fruit Smoothie. * 
LUNCH: 
Fresh fruit or carrot juice (optional) 
The Properly Combined Sandwich (see page 150), or Vegetable 
Toastie,* com chips, and celery stalks (Corn chips are optional. Now 
188 • FIT FOR LIFE • and then if you wish to have corn chips with a sandwich, it's all right. Two carbohydrates are an acceptable combination. If you are only 
looking for something crunchy to have with your sandwich, try forgoing 
the chips and substituting celery or carrot sticks. ), or Energy Salad (see 
page 149). DINNER: 
Cauliflower-Pea Cream Soup* 
Tortilla Boogie, * or baked yam with raw butter 
French Green Salad (see page 154) 
FRUIT SMOOTHIE 5 Min. 1 cup fresh orange or apple juice 
1 frozen or fresh banana 
V* papaya, 1 cored apple, 1 peach, or 1 cup strawberries, or 1-2 cups 
of any fruit you desire 
Place juice, frozen or fresh banana, and fruit of your choice in blender. Liquefy. Makes 1 large or 2 small Smoothies. VEGETABLE TOASTIE IS Min. 1 cup mixed steamed vegetables (string beans, carrots, and 
cauliflower, for example) 
1-2 tablespoons mayonnaise 
lA teaspoon sea salt, seasoned salt, or salt-free seasoning 
1 tablespoon butter 
2 slices whole-grain bread 
Vi cup alfalfa sprouts 
Mash steamed vegetables with mayonnaise and seasoning. Butter bread. Spread vegetables on unbuttered side of one slice. Top with sprouts and 
second slice of bread, buttered side out. Place in toastie maker (see page 
166). Heat 3 minutes each side over high flame. Makes 1 toastie. A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 189 CAULIFLOWER-PEA CREAM SOUP 35Min. 5 cups water 
1 medium white onion, coarsely chopped 
1 stalk celery, chopped 
2 scallions, chopped 
1 medium cauliflower, cored and chopped into 1-inch florets 
1 teaspoon sea salt (optional) 
1 tablespoon white miso or 1 vegetable boullion 
2 cups fresh or frozen peas 
1 teaspoon dried dill or 2 tablespoons fresh 
1 tablespoon fresh parsley, chopped 
1 teaspoon dried basil. /» teaspoon dried sage 
'/•» cup fresh cilantro, chopped (optional) 
2 teaspoons butter 
Vi teaspoon seasoned salt or salt-free seasoning (optional) 
In heavy soup kettle, bring water to a boil. Add onion, celery, scallions, 
cauliflower, salt, and miso. Return to boil. Simmer, covered, for 10 min­
utes. Add peas, dill, parsley, basil, sage, and cilantro. Return to boil, 
cover, and simmer for an additional 10 minutes. Remove cover, and cool 
slightly. Puree in blender or food processor until creamy. Return to heat. Add butter, and stir as you reheat. Adjust seasonings, adding salt if de­
sired. Serves 3. NOTE: If you wish a chunky soup, you can reserve 2 cups of vegetables 
from the broth before pureeing and return them to soup as you reheat. TORTILLA BOOGIE 25 Mm. This is a perfect meal alternative that should be incorporated into your 
new eating life-style. It is fun, delicious, and extremely satisfying. We 
have heard from so many people that when they eat the Tortilla Boogie, 
they feel great the following day. 6 com tortillas 
2 tablespoons butter (optional) 
An assortment of steamed vegetables, 6-7 cups whichever you desire: 
190 • FIT FOR LIFE Broccoli, cut into 2-inch by '/2-inch lengths including floret 
Cauliflower, broken into small florets 
Brussels sprouts, halved or quartered 
Asparagus, left whole, heavy bottom of stalk removed 
Yellow squash, cut into '/2-inch slices 
3 cups lettuce, shredded, or alfalfa sprouts 
1 avocado, mashed or sliced 
Mayonnaise or mustard 
Spike or salt-free seasoning 
Place vegetables in steamer, covered, over boiling water for 5-7 minutes, 
or until tender when pierced with tip of sharp knife. Combine in large 
bowl. Sprinkle with a little safflower oil or olive oil and lemon juice, if 
desired. Heat tortillas in hot dry skillet, one at a time, until soft but not 
crisp. Place in covered casserole or between two plates with small pat of 
butter, if desired, on each. Place sprouts or lettuce and avocado in two 
small bowls. Assemble tortillas at table, with condiments and seasoning. Each person can come up with his or her own combination. Serves 2-3. DAY FIFTEEN—MONDAY 
BREAKFAST: 
Same as Day One. LUNCH: 
Fresh fruit or carrot juice (optional) 
Energy Salad (see page 149) with 1 slice buttered whole-grain toast, or 
cottage cheese, if desired 
DINNER: 
Fresh Vegetable Juice Cocktail, if desired (see page 152) 
Carrot-Leek Bisque* 
Marinated Pasta Salad * 
French Green Salad (see page 154), or Dilled Cucumbers (see page 185) 
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 191 CARROT-LEEK BISQUE 30 Min. 5 cups water 
5 cups carrot slices 
1 clove garlic, minced 
1 small white onion, chopped 
2 stalks celery, sliced 
2 large leeks, sliced in rounds and soaked to remove sand 
2 teaspoons dried basil 
V* teaspoon dried sage 
lA teaspoon dried thyme 
1 tablespoon miso, red or white, or 1 vegetable bouillon 
1 tablespoon sweet butter 
Garnish: 
3 tablespoons sour cream (optional) 
1 tablespoon chopped chives (optional) 
In a soup kettle, bring water to a boil. Add remaining ingredients, except 
butter and garnish, in order given. Cover and bring to a boil. Simmer 20 
minutes or until vegetables are soft. Remove Vi cup carrots with slotted 
spoon. Puree remaining soup in two increments in blender. Return to 
heat. Add carrots and butter. Reheat and serve. Garnish with dollop of 
sour cream and chopped chives, if desired. This bisque is also excellent 
cold.
The currants are used to increase the concentration of fruit sugar, making the salad more energizing.
What is the purpose of adding currants to the fruit salad?
The purpose of the Tortilla Soup is not explicitly stated in the text, but it can be used as a meal alternative.
What is the purpose of the Tortilla Soup?
The mushrooms should be sautéed in a pan with a little oil, and then removed from heat. Then, lemon juice and seasonings should be added.
What is the recommended method for preparing the mushrooms in the Perfect Sauteed Mushrooms with Zucchini and Chinese Greens?
The text does not provide a recipe for Asparagus Italian Style.
What is the recommended method for preparing the artichokes in the Asparagus Italian Style?
The All-Fruit Day is recommended for maximum weight loss and is a key part of the fitness lifestyle.
What is the purpose of the All-Fruit Day?