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| | Healthy Recipes: Recipes for Spring Menu Plan | |
1 cup sweet peas
Sea salt to taste
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Bring water, kombu, rice, and herbs (if using dried) to a
boil, and simmer for 30 minutes.
Add leeks, potato, celery, and carrots, and simmer 15 minutes longer.
Then add broccoli florets, sweet peas, and herbs (if using fresh), and
simmer another 10 minutes.
Remove kombu, salt to taste, and serve.
If using leftover cooked rice, simmer vegetables in
same order and add 1 1/2 cups of rice at the end. Cooking
time is approximately 25–30 minutes.
Serve with "Pesto Sauce".
This soup is also very good served cold with a sprinkling of olive oil.
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Watercress Bisque
—Serves 6
1 onion, chopped finely
1 carrot, chopped finely
8 cups water
2 bunches watercress
(about 8 cups),
chopped coarsely,
including stems
2 Tablespoons
light miso or
to taste
lemon wedges
to garnish
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Water-sauté onion and carrot until onion is limp and transparent.
Add water and chopped watercress, cover and simmer for 20 minutes.
Puree in blender or food processor with miso.
Serve garnished with a lemon wedge.
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Spring Menu Plan — Salads
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Couscous Salad
—Serves 6
2 cups whole wheat
couscous
3 cups boiling water
1/4 cup chopped
black olives
1/4 cup capers
1 red bell pepper, cut
into small pieces
1 stalk celery, cut
into small pieces
2 green onions,
sliced thinly
1 cup parsley, minced
1/4 cup olive oil
2 teaspoons ume vinegar
(or 1 Tablespoon lemon
juice with 1/2 teaspoon
sea salt), or to taste
1/4 teaspoon
cayenne pepper
lettuce leaves
cherry tomatoes
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Place couscous in a bowl and pour boiling water over it.
Cover and let sit for 10 minutes. Fluff with fork.
Add olives, capers, vegetables, and parsley and toss with olive
oil, ume vinegar, and cayenne.
Serve over a bed of lettuce garnished with cherry tomatoes.
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Pasta and Garbanzo Salad
—Serves 6
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1 1/2 cups whole wheat
spirals or bows
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 | 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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