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 Healthy Recipes: Recipes for Summer Menu Plan 
 

Note: This is a light and low-fat crepe; the bubbly water takes the place of egg to make the crepes fluffy.

Filling:

1 cup apple juice

3 cups seasonal fruit such as peaches, berries, apricots

pinch of salt

2 Tablespoons kuzu or arrowroot powder, diluted in 3 Tablespoons cold water or juice

Bring juice, fruit,and salt to a boil and simmer for a few minutes. Add dissolved kuzu and stir until mixture thickens.


Scrambled Tofu —Serves 6
(lighter than eggs, and low-fat)

3 8-ounce tofu cakes

1 Tablespoon light miso

1 Tablespoon sesame oil

1 cup mushrooms, sliced

1/4 cup black olives, minced

2 medium tomatoes, seeded and chopped

1 Tablespoon turmeric

1/4 teaspoon cayenne, or to taste

sea salt to taste; soy sauce is also fine

1/4 cup fresh parsley or cilantro, minced

2 green onions, sliced thinly

Place tofu in a bowl with miso and mash together thoroughly. Heat oil in skillet and sauté mushrooms for a few minutes. Add tofu mixture, olives, tomatoes, and turmeric. Stir together well, cover and simmer over low flame for 5 minutes. Season to taste with cayenne and sea salt or soy sauce, add parsley or cilantro and green onions, and serve. Add or substitute onion and garlic, carrot (diced or grated), and celery slices for variety. To vary flavor try nutritional yeast, thyme or rosemary, and dill. For spicy, egg-colored scrambled tofu, substitute 1/2 teaspoon curry powder for the turmeric.


Dips, Toppings, and Spreads
  • Peanut Apple Butter

  • Peanut-Apple Butter —Makes 1 cup

    3/4 cup apple butter or apple sauce

    1/4 cup peanut butter

    Blend together until smooth.


    Salads
    • Mexican Salad Bowl
    • Salad of Belgian Endive
    • Spicy Coleslaw


    • Mexican Salad Bowl —Serves 6
      (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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