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 Seasonal Menu Plans: Autumn 4-Day s Menu Plan 

Remove 1 cup of beans, blend or mash, and return to pot.

Season cooked with tamari and cayenne.

Grilled Swordfish with Pineapple Mustard ?Serves 6

1 Tablespoon tamari

1 Tablespoon lemon juice

1 Tablespoon grated, fresh ginger

6 swordfish steaks

1 cup pineapple chunks

1 Tablespoon whole grain

(stone-ground) mustard

Combine tamari and lemon juice in a bowl.

Squeeze the juice from the grated fresh ginger through a cheesecloth or garlic press into the bowl.

Dribble mixture over fish steaks and broil for 5 minutes.

Turn fish over, dribble sauce over other side, and broil another 5 minutes or more depending on thickness of steaks.

In a blender or food processor puree the pineapple with the mustard.

When fish is done, remove from the oven and spread a Tablespoon of the pineapple mixture on top of each steak.

Warm Red Cabbage Salad ?Serves 4?6

1 head red cabbage

1 small onion, sliced

1/2 cup sweet peas

5 Tablespoons olive oil

3 Tablespoons rice vinegar

1 Tablespoon ume vinegar or sea salt to taste

1/2 cup roasted walnuts (optional)

Cut cabbage lengthwise into 4 pieces, then slice into 1/4-inch strips.

Steam until soft, about 3?5 minutes.

Sauté onion until limp and transparent and add to cabbage together with peas.

Combine olive oil, rice vinegar, and ume vinegar or sea salt and toss with cabbage.

Sprinkle roasted walnuts on top and serve warm.

Pasta alla Boscaiola ?Serves 6

1/8 pound dried cepes or shiitake mushrooms

1 onion, chopped

2 cloves garlic, minced

1/2 pound mushrooms

1 1/2 pounds tomatoes, peeled, seeded, and chopped

sea salt to taste

1 1/2 pounds whole wheat pasta spirals

3 Tablespoons olive oil

3 Tablespoons parsley, chopped

Soak dried mushrooms in water for 30 minutes.

Drain and chop.

In a skillet sauté onion and garlic over medium flame, stirring constantly until onion is transparent.

Add fresh mushrooms and cook for 5 minutes.

Add soaked mushrooms and tomatoes.

Season with salt and simmer, covered, for 20 minutes, or until cooking water has evaporated.

Cook pasta in water and salt.

Strain, add mushroom sauce, olive oil, and parsley, and mix.

(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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