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easonal Menu Plans
 

Autumn 4-Day s Menu Plan

© Elson M. Haas MD
 (Excerpted from Staying Healthy with Nutrition, Celestial Arts, 1991)

Autumn gives us richer and denser foods that require more heat to prepare; these include whole grains, dried legumes, and hard squashes. Thus, there are more cooked foods, more calories, fats, and protein, less liquids, and often a few added pounds. Regular exercise, including stretching to maintain or improve flexibility, is also important during this more contractive time. The italicized food selections in the menu plans will have a specific recipe following the four-Day menus.

Day 1

Fruit: Apple
Breakfast: Oatmeal with yogurt, raisins, and maple syrup
Lunch: Fillet of Sole Florentine, baked or steamed carrot
and beet mélange served over steamed beet tops
with a splash of olive oil, lemon juice, and sea salt
Snack: Granola
Dinner: Lasagna; salad greens with vinaigrette
Snack: Baked apple

Day 2

Fruit: Grapes
Breakfast: Twice-cooked rice with Prune and Apricot Compote
Snack: Pumpkin seeds
Lunch: Baked potato with Avo-Miso-Tofu Topping;
grated carrots, red and green cabbage salad with
vinaigrette sprinkled with toasted sunflower seeds
or sliced hard-boiled egg
Snack: Soaked prunes
Dinner: Brown rice with aduki beans; steamed broccoli
and cauliflower with Walnut-Miso Sauce
Snack: Carob-Tofu Mousse
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About The Author
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
 
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