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 Seasonal Menu Plans: Summer 4-Day Menu Plan 
 

1/8 teaspoon vanilla extract

This is a healthy, milk-free, sweet breakfast corn bread. For a richer, spicier, milkier bread, see the ?Rich Jalapeño Corn Bread? recipe from Fast Vegetarian Feasts by Martha Rose Shulman in the Autumn recipes.

Preheat oven to 350°.

Mix flour, cornmeal, baking powder, salt, and sunflower seeds in a bowl.

In a separate bowl, beat soymilk, water, corn oil, maple syrup, and vanilla together using a whisk.

Combine wet and dry ingredients. Stir a few times. Do not stir too much or the dough will become tough.

Pour into oiled loaf pan and bake at 350° for 45 minutes to 1 hour. Check with a toothpick; when it comes out clean,

the bread is done.


Peanut-Apple Butter ?Makes 1 cup

3/4 cup apple butter or apple sauce

1/4 cup peanut butter

Blend together until smooth.


Mexican Salad Bowl ?Serves 6

3 Tablespoons fresh lemon juice

2 teaspoons mustard

1 Tablespoon ume vinegar (or apple cider and sea salt) or to taste

3 Tablespoons tahini

4 Tablespoons water

2 heads butter or other green lettuce, shredded

2 green onions, sliced finely

1 cucumber, grated

1 small bunch red

radishes, grated

4 cups cooked black beans

2 Tablespoons minced cilantro or 1 teaspoon ground coriander (optional)

Blend lemon juice, mustard, vinegar, tahini, and water together to make the dressing. (For a more Mexican dressing, use 3 Tablespoons salsa, 1 Tablespoon sesame oil, and 1/2 teaspoon salt or 1 teaspoon tamari.) Assemble all other ingredients in salad bowl and toss with dressing.


Baked Dill Salmon ?Makes 6

2 Tablespoons soy sauce

2 Tablespoons lemon juice

6 salmon fillets

6 lemon slices

6 tomato slices

6 sprigs of fresh dill

Preheat oven to 375°.

Mix together soy sauce and lemon juice, and dip salmon fillets in mixture to coat both sides. Place the fillets in a large baking dish; place a lemon slice, a tomato slice, and a sprig of dill on top and then cover with lid or foil. Bake about 20 minutes.


Salad of Belgian Endive ?Makes 6

1 Tablespoon light miso

1 1/2 Tablespoon tahini

1 Tablespoon lemon juice

3 Tablespoons water

(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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