This document provides recipes for June 2012. It includes a low-cholesterol, low-cost eating plan using affordable foods from local grocery stores. Sample menus are given for breakfast, lunch, supper, and snacks. Specific recipes are provided for homemade soup. Tips are included for comparing prices at different grocery stores to find the best deals on ingredients like tomatoes, frozen vegetables, and meat substitutes.

1. R E C IP E S
R e c ip e s F o r
J To d a 2 0 12
UNE y
12/06/12
R e c ip e s F o r 1

2. R e c i p e s F o r To d a y
J U N E 2 0 12
B IS C : P a r t s O f A M a t u r e
THIS IS A LOW CHOLESTEROL F lo w e r
LOW COST EATING PLAN. THE
FOODS ARE FROM LOCAL
GROVERY STORES AND ONLY
PURCHASED IF THE PRICE IS
THE NORMAL PRICE OR ON
SALE. IT IS AN EGG AND MEAT
FLAVORED NON- MEAT EATING
PLAN. EACH FOOD NEEDED
FOR NUTRITION AND TO
PRODUCE A HEALTHY BODY IS
BOUGHT THIS WAY TO GIVE
CONTROL OF PURCHASE AND
YOUR PERSON TO YOU.
12/06/12 R e c ip e s F o r 2

3. Garden Protein International
200-12751 Vulcan Way Richmond, BC
R e c i p e s F o r To d a y
Canada, V6V 3C8 tel: (604) 278-7300 fax:
(604) 278-8238
J U N E 2 0 12 ,
When you shop at Walmart, Superstore,
Thrifties, Quality Foods, Superette, Country
Grocers, Country Club Dollar Store, Terminal Park Dollar
Store, Nanaimo and Duncan, remember each
price posted on the foods you like. Read the sale
flyers, remember each price of the foods you like
and compare each stores sale price.
Walmart in Duncan has each stores flyer at the
front door if you want to have a flyer for viewing
and presenting at the cash desk. LOW
CHOLESTEROL LOW COST EATING PLAN
FOODS FROM LOCAL GROVERY STORES Are
Priced DAILY. The normal price or on sale it is
an egg and meat flavoured non- meat eating
plan. Each food needed for nutrition and to
produce a healthy body is bought this way to give
control of purchase and your person to you.
Walmart in Duncan has the Garden Protein,
Greetips Beef, seasoned Chicken Scallopini,
Great Valu, chopped spinach nuggets, and
frozen 2kg mixed vegetables that I purchase.
If the 2kg mixed vegetables are on sale
anywhere buy those. You are going to only buy
the most excellant at the lowest price.
12/06/12 R e c ip e s F o r 3

4. R e c i p e s F o r To d a y
J U N E 2 0 12
Walmart, Superstore, Thrifties, Quality Foods,
Superette, Country Grocers, Country Club Dollar Store,
Terminal Park Dollar Store, Nanaimo and Duncan.
REMEMBER each price and posted DAILY. The
foods you like are the store managers target.
The price is changed according to sales and
demand. They put the price up on NATUREGG,
yolkless egg whites, Read the price every time
you are going to buy these or any product.
Remember each price is changed based on
supply and demand. Compare each stores sale
prices. Superstore in Nanaimo prices these at
$1.95 and in a time of demand they go up to over
$2.28. If you are buying two for a two week
period that is .66 cents extra you are paying.
Walmart has yolk-less egg white only products
that are $2.28 regular priced but they have more
calories and other content than the BURNBRAE
product. Each stores flyers post these on sale
buy the most excellent and the lowest priced
goods for yourself and others. LOW
CHOLESTEROL LOW COST EATING PLAN
FOODS FROM LOCAL GROVERY STORES Are
Priced DAILY.
12/06/12 R e c ip e s F o r 4

5. gardein: water, vital wheat gluten, soy
protein isolate*, expeller pressed/canola
oil, organic ancient grain flour (kamut®,
amaranth, millet, quinoa), onion, natural
flavors (from plant sources), modified
R e c i p e s F o r To d a y
vegetable gum, malted barley extract,
yeast extract, garlic powder, onion
powder, potato starch, organic cane
sugar, sea salt, pea protein, carrot fiber,
organic beet fiber, spices. rub:
dehydrated vegetable (red bell pepper,
J U N E 2 0 12
garlic, onion), spices, organic cane
sugar, salt.
Mid Course Snacks 3-4 Times A Day
Between breakfast lunch supper and bed have this vegetable
soup you make yourself from 1 large tin of crushed tomatoes,
any brand you, like as long as they cost $1.00 and they are only
tomato. You are making sure the prices are low. The grocer
and producers will make money based on supply and demand
and you are managing prices. They can have some basil and
other spices but no sodium/salt.
THIS GLASS MUG IS MICROWAVABLE AND HOLDS LOTS.
Fill mug with
2-3T crushed tomato
1 or 2 Great Valu, chopped spinach nuggets
1/3 cup mixed frozen veg
1T chopped onion cook with me... it's easy!
no dairy, no eggs no
1 baby carrot sliced
trans fats good source of
1 mushroom sliced protein re-sealable pouch
1 T green onion if you want
1T sauerkraut
1 T celery use the centre leafs to outside leafs and some stals
1 T beets
2-3 garden protein Green Tips Beef
Add water fill to below the top, bottled fresh water no lead or
additives, natural minerals and metals not from the water system.
Microwave for 3.25 minutes stir if spinach isn't thawed break
and stir, microwave 1 more minute.
12/06/12 R e c ip e s F o r 5

6. R e c i p e s F o r To d a y
J U N E 2 0 12
SAMPLE Breakfast MENU FOR ONE DAY:
1/4 or 1/3 cup Simply Egg Whites,
1 T each onion,
1 T green pepper,
1 T tomato,
1 T mushrooms,
1 or 2 Great Valu, chopped spinach nuggets and
1/3 or 1/2 cup frozen mixed vegetables or peas
Microwave frozen veg to thaw add to and mix together with egg white in a microwave bowl,
microwave for about 2 minutes remove when cooked.
Top omelet with
1 cheese slice low fat or regular .
Make sure the cheese slice is 60 calories or less for each slice. Make sure it 100% cheese and
the lowest price. Microwave until soft or have it on the omelet cool. Have
1 piece of whole wheat, white, rye or other bread that
amounts to 70 calories, any bread, even an on sale fresh hot dog bun,
toasted or plain. Hot Dog buns are delicious but the calories will be
around 110 for one bun, but you don't have to eat the whole bun, have
half if you want.
Strawberries fresh or frozen, Blueberries fresh or frozen, pineapple,
Walmart/Superstore/Dollar Store fruit only cups. In a pretty desert dish slice a
1 strawberry, 12 blueberries, 1 T pineapple and half of
an 1/2 apple/strawberry or peach fruit cup. If you shop at
Thrifties they sell cream filling and strawberry glaze around $1.00 a package, check the price per
100 grams, always buy on sale and only at or around $1.00, add 1 T dollop between or ontop of
each, or layer, decorate, make it beautiful for you and others.
12/06/12 R e c ip e s F o r 6

7. R e c i p e s F o r To d a y
J U N E 2 0 12
LUNCH
1 wiener Hot Dog cook in 1/4 cup water in microwave 1.50
minutes add the wiener water to the mug for flavor in your cup of
homemade soup. Yves Jumbo bulk package is freshest check for
the best price. These are available at Superstore Nanaimo, $8.99
for 12.
1 piece of whole wheat, white, rye or other bread that
amounts to 70 calories, any bread, even an on sale fresh hot dog bun,
toasted or plain. Hot Dog buns are delicious but the calories will be
around 110 for one bun, but you don't have to eat the whole bun, have
half if you want.
1 t- teaspoon to 1 T-Tablespoon of mustard
1 teaspoon to 1 Tablespoon of ketchup
1 teaspoon to 1 Tablespoon of relish
1 teaspoon to 1 Tablespoon of onion
1 teaspoon to 1 Tablespoon of sauerkraut
1 teaspoon to 1 Tablespoon of lettuce
1 cheese slice
1/16 to 1/8th head lettuce, 1 T, each onion, tomato, cucumber, celery,
Salad
Dressing low fat dressing mix to equal portions of water, olive brine, pickle
brine, sauerkraut brine, red wine vinegar/apple cider vinegar/white
vinegar/vinegar, 1/2 salad dressing to any water or liquid, add basil, dill,
thyme, parsley, ginger, any thing you want for your taste buds that day.
1 homemade soup.
You might be pretty full and not want to have the soup at lunch or coffee
break, then don't.
1 Desert prepare in a beautiful dish make like the breakfast desert of have
it with different fruits, no glaze, or no custard. Have it any way you like or
don't have it at lunch, save it for coffee/
12/06/12 R e c ip e s F o r 7

8. gardein chick'n: water, soy protein isolate*,
http://www.gardein.com/products.php? vital wheat gluten*, expeller pressed/canola
oil, organic ancient grain flour (kamut®,
amaranth, millet, quinoa), natural flavors
t=frozen&p=5 (from plant sources), modified vegetable gum,
R e c i p e s F o r To d a y
yeast extract, sea salt, potato starch, organic
cane sugar, onion powder, vinegar, garlic
powder, pea protein, carrot fiber, beetroot
fiber, extractives of paprika and turmeric. rub:
dehydrated vegetable (red bell pepper, garlic,
onion), spices, organic cane sugar, salt.
J U N E 2 0 12
Supper
1 garden protein Chicken Scaloppini cook in 1/4 cup
water in microwave 1.50 minutes add the wiener water to the mug
for flavor in your cup of homemade soup. Yves Jumbo bulk
package is freshest check for the best price. These are available
at Superstore Nanaimo, $8.99 for 12.
1 piece of whole wheat, white, rye or other bread that
amounts to 70 calories, any bread, even an on sale fresh hot dog bun,
toasted or plain. Hot Dog buns are delicious but the calories will be
around 110 for one bun, but you don't have to eat the whole bun, have
half if you want. good source of protein
1 t- teaspoon to 1 T-Tablespoon of mustard
1 teaspoon to 1 Tablespoon of ketchup no trans fats no dairy,
1 teaspoon to 1 Tablespoon of relish no eggs
1 teaspoon to 1 Tablespoon of onion
1 teaspoon to 1 Tablespoon of sauerkraut
1 teaspoon to 1 Tablespoon of lettuce
1 cheese slice
1/16 to 1/8th head lettuce, 1 T, each onion, tomato, cucumber, celery,
Salad
Dressing low fat dressing mix to equal portions of water, olive brine, pickle
brine, sauerkraut brine, red wine vinegar/apple cider vinegar/white
vinegar/vinegar, 1/2 salad dressing to any water or liquid, add basil, dill,
thyme, parsley, ginger, any thing you want for your taste buds that day.
1 homemade soup.
You might be pretty full and not want to have the soup at lunch or coffee
break, then don't.
1 Desert prepare in a beautiful dish make like the breakfast desert of have
it with different fruits, no glaze, or no custard. Have it any way you like or
don't have it at lunch, save it for coffee/
12/06/12 R e c ip e s F o r 8

9. R e c i p e s F o r To d a y
J U N E 2 0 12
Walmart, Superstore, Thrifties, Quality Foods,
Superette, Country Grocers, Country Club Dollar Store,
Terminal Park Dollar Store, Nanaimo and Duncan.
The dollar stores have tinned tomatoes around $1.25.
The other stores have sales on tinned tomatoes and
the price is $1.00 for the large 28 ounce tin of crushed
tomatoes.
Walmart in Duncan is the only place I can find garden
protein. It is $3.69 for a 285 g bag of 4 garden protein
scallopini or a 255 g bag of garden protein Beefless
Tips.
Superstore has the bulk package of jumbo Yves
Veggie Dogs at $8.99.
Thrifties, Quality Foods, Country Grocers in Nanaimo
and has 600 g bags of frozen fruit on special at $3.99
a bag.
Buy your frozen vegetables at the store with the lowest
price, $2.69 for 2kg's.
Bread was $1.00 for a 560 g loaf of 60% whole wheat.
But,sometimes I like the flavor of Venice Hot Dog buns
and use only half.
12/06/12 R e c ip e s F o r 9

10. R e c i p e s F o r To d a y
F r i d a y , September 09, 2011
Walmart, Superstore, Thrifties, Quality Foods,
Superette, Country Grocers, Country Club Dollar Store,
Terminal Park Dollar Store, Nanaimo and Duncan.
The dollar stores have tinned tomatoes around $1.25.
The other stores have sales on tinned tomatoes and
the price is $1.00 for the large 28 ounce tin of crushed
tomatoes.
Walmart in Duncan is the only place I can find garden
protein. It is $3.69 for a 285 g bag of 4 garden protein
scallopini or a 255 g bag of garden protein Beefless
Tips.
Superstore has the bulk package of jumbo Yves
Veggie Dogs at $8.99.
Thrifties, Quality Foods, Country Grocers in Nanaimo
and has 600 g bags of frozen fruit on special at $3.99
a bag.
Buy your frozen vegetables at the store with the lowest
price, $2.69 for 2kg's.
Bread was $1.00 for a 560 g loaf of 60% whole wheat.
But,sometimes I like the flavor of Venice Hot Dog buns
and use only half.
12/06/12 R e c ip e s F o r 10

11. R e c i p e s F o r To d a y
REC I
J U N E 2 0 12
Pi pE sSF o r
Rec e Yves
Meatless
Ground
Round
Yves Asian Ground Round
Lettuce Wraps
To d a y
Original
12/06/12 R e c ip e s F o r
11

12. R e c i p e s F o r To d a y
REC I
J U N E 2 0 12
x
Pi pE sSF o r
Rec e
12/06/12
To d a y
R e c ip e s F o r
12

13. R e c i p e s F o r To d a y
J U N E 2 0 12
Coffee
Couch
Love
seat
Lateral
File File cabinet
Desk
cabinet Fire wall desk
lamp
desk
desk plant
Floor Door swing
12/06/12 lamp 13

14. R e c i p e s F o r To d a y
J U N E 2 0 12
http://www.gardein.com/products.php?t=frozen&p=47
Couch
Love
seat
Lateral
File File cabinet
Desk
cabinet Fire wall desk
lamp
desk
desk plant
Floor Door swing
12/06/12 lamp 14

15. R e c ip e s
F o r To d a y
J U N E 2 0 12
http://www.burnbraefarms.com/consumer/index.htm
http://www.burnbraefarms.com/consumer/our_products/egg
_creations_french_toast.htm
Couch
Love
seat
Lateral
File File cabinet
Desk
cabinet Fire wall desk
lamp
desk
desk plant
Floor Door swing
12/06/12 lamp 15

16. R e c i p e s F o r To d a y
J U N E 2 0 12
Breakfast
¼ cup bran 70 calories
¼ cup cheerios 70 calories
¼ cup Peach yogurt 70 calories
Snack
1 Egg No Yolk 30 Calories To t a l
Cheese Top Of Pizza Slice
Couch C a lo r ie s
Love
Lunch
seat
¼ cup Teriyaki Tofu
¼ cup Salad
Lateral
¼ Greek Salad
File File cabinet
Dinner Desk
cabinet Fire wall desk
Coffee tea lamp
desk
desk plant
Floor Door swing
12/06/12 lamp 16

17. REC I
Pi pE sSF o r
Rec e
e s , Q u a lit y F o o d s , S u p e r e t t e , C o u n t r y G r o c e r s , C o u n t r y C lu b D o lla r S t o r e , Te r m in a l P a r k D o lla
12/06/12
To d a y
R e c ip e s F o r
17

18. Tags: Elect, P. Anna Paddon, B.C. Election
May 14 2013, Health, Cholesterol, Menus,
Walmart, Superstore, Thrifties, Quality
Foods, Superette, Country Grocers, Country Club
Dollar Store, Terminal Park Dollar Store, Nanaimo
and Duncan.
Yves Veggie Hot Dogs75g Weiner 90
Cal 1g Fat 15g Protein 25g Iron 4%
Calcium
Yves Veggie Ground Beef 1/3 Cup 60
Calories 10g Protein 4% Calcium 20%
Iron Thiamin 20%
12/06/12 18