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 Healthy Recipes: Recipes for Summer Menu Plan 

3 Tablespoons fresh cilantro, chopped or 1 teaspoon coriander powder

2 Tablespoons salsa (optional)

sea salt to taste

Preheat oven to 400°.

Cut tops off peppers and set aside. Scoop out seeds and white part and discard. Rinse peppers and turn over on wooden board to drain.

Heat oil (or water for lower fat) in skillet and sauté garlic and tempeh until golden brown. Add rice, green onions, cilantro, and salsa and mix well. Salt to taste and fill peppers with the mixture. Place peppers in Pyrex or other oven-proof dish, put tops back on them, and bake at 400° for 30 minutes.

A sauce can be made to cover peppers before baking. Either top simply with 3–4 ounces of grated Monterey Jack cheese, or blend 4 ounces of tofu with 1 Tablespoon tamari, 1 teaspoon of tahini, and 2–3 Tablespoons of water, depending on consistency desired.

  • Fruit Kanteen
  • Fruit Sorbet

  • Fruit Kanten —Serves 6

    7 cups apple juice

    6 Tablespoons agar-agar flakes

    1 teaspoon vanilla extract

    1 cups fresh strawberries, or other seasonal fruit, sliced

    3 cups granola

    Bring juice and agar-agar flakes to a boil and simmer covered until flakes have dissolved, about 10 minutes. Add vanilla. Arrange fruit in the bottom of a rectangular shallow glass pan and pour juice over it. Chill until set. Cut into squares and serve this natural “jello” topped with granola. This recipe can also be made in individual glass cups or parfait glasses.

    Fruit Sorbet —Serves 6

    4 cups fresh orange juice

    3 Tablespoons maple syrup

    2 Tablespoons grated orange rind

    2 cups fresh or frozen strawberries,chopped, or localberries, whole

    fresh mint sprigs for garnish

    orange slices for garnish

    Blend first four ingredients together in food processor or blender. Transfer to a bowl and freeze for 2–3 hours, until solid. Break into large chunks and blend again until creamy and smooth. Return to the bowl and freeze again for about 30 minutes. Serve in individual parfait glasses with a sprig of mint and a slice of orange.

    Baked Goods
    • Corn Bread

    • Corn Bread —Makes 1 loaf
      (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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