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 Seasonal Menu Plans: Autumn 4-Day s Menu Plan 
 

Place turkey breasts in a roasting pan and baste with oil/herb mixture.

Bake at 350° for 10 minutes, basting when necessary.

Remove turkey from oven, turn over and repeat procedure for another 10 minutes or until done, depending on thickness of fillets.

In a skillet, sauté onion and celery over medium heat until onion is limp and transparent.

Add mushrooms, stir and sauté for a few minutes, add wine and cook for 5 minutes longer.

Top each turkey fillet with the mushroom mixture.


Wilted Spinach Salad?Serves 6

3 bunches spinach (about 12 cups), coarsely chopped

1 red onion, sliced into rings

1 red bell pepper, chopped

6 Tablespoons olive oil

2 Tablespoons balsamic vinegar sea salt to taste

1 cup feta cheese, crumbled (optional)

1/2 cup roasted walnut pieces (optional)

Place spinach in a pot or skillet over medium flame and stir until just limp; it should be bright green.

Combine with onion rings and pepper, and toss with oil, vinegar, and salt to taste.

Sprinkle feta and walnut pieces on top and serve warm.


Millet Croquettes?Serves 6

3 cups cooked millet

2 Tablespoons soy sauce

1 small onion, grated

2 carrots, grated

1/2 cup parsley, minced

2 egg whites, beaten

Combine all ingredients and mash together well.

Form into flat 2-inch patties and bake for 5 minutes.

Remove from oven and using a spatula, turn patties over and bake for another 5 minutes or until golden.


Brazilian Feijoada ?Serves 6

1?2 Tablespoons olive or canola oil

1 large onion, chopped

2 cloves garlic, mince

2 stalks celery, chopped

2 carrots, chopped

4 cups black beans, cooked

1 large tomato, seeded and chopped

1 bay leaf

1 teaspoon ground coriander

1 cup red wine (optional)

1 cup soup stock tamari to taste

1/4 teaspoon cayenne

In a heavy-bottomed pot, heat oil and sauté onion, garlic, celery, and carrots over medium flame, stirring constantly until onion is transparent and limp.

Add beans, tomato, bay leaf, coriander, and wine.

Cook uncovered for a few minutes.

Add stock, cover and simmer for 15 minutes, or until liquid is almost absorbed.

(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 About The Author
Elson Haas MDElson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...more
 
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