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| ||Seasonal Menu Plans: Summer 4-Day Menu Plan||
1 1/2 cups raisins
1 Tablespoon grated rind
1 cinnamon stick or 1/2 teaspoon powder
1 1/2 cups apple juice
5 cups leftover cooked rice
1/2 cups walnuts or almonds coarsely chopped and lightly roasted
Simmer raisins, lemon rind, and cinnamon stick (or powder) in juice for a few minutes, until raisins are plump. Add rice, simmer a few more minutes, turn off heat, add walnuts or almonds, and let stand covered for 10 minutes or longer before serving.
Stuffed Bell Peppers?Serves 6
6 bell peppers
3 Tablespoons sesame oil
1 clove garlic, minced
1 cup tempeh, crumbled, or
1 cup cooked beans
(white, navy, or aduki)
2 cups cooked leftover rice
2 green onions, chopped finely
including green part
3 Tablespoons fresh
or 1 teaspoon
2 Tablespoons salsa
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.
Crepes with Fruit ?Serves 6
2 cups whole wheat pastry flour
1/4 teaspoon salt
2 Tablespoons corn oil (optional)
4 cups sparkling mineral water
Place flour and salt in a bowl, and if using oil, work it in
with your fingers until it is evenly distributed.
Add mineral water slowly stirring quickly with a whisk. Do not stir too
much; the mixture should be bubbly. Use immediately.
Oil a crepe pan or a 9-inch cast-iron skillet, and heat
over medium flame.
Pour 1/4 cup of crepe batter into the center of the hot pan and tilt
the pan quickly in all directions, so that the batter covers the bottom of
the pan evenly.
Cook about 5 minutes or until the edges of the crepe
begin to shrink.
Lift crepe with a spatula and turn over.
Cook another 2 minutes.
Place crepes on individual plates,
spread filling over each crepe, and roll up.
Bring juice, fruit, and salt to a boil and simmer for a few
minutes. Add dissolved kuzu and stir until mixture thickens.
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
|Elson 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