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 Healthy Recipes: Recipes for Spring Menu Plan 
 

1 1/2 cups water

1 cup rice syrup

4 teaspoons tamari

2 Tablespoons rice vinegar

1 Tablespoon tahini

1/2 teaspoon grated fresh ginger

1 Tablespoon kuzu, diluted in 1 Tablespoon cold water

2 green onions, chopped finely

Combine water, rice syrup, tamari, vinegar, tahini, and ginger and bring to a boil.

Add diluted kuzu and stir until sauce thickens.

Add green onions.

One use for this sauce is to pour over

"Sweet and Sour Tempeh or Tofu".


Tomato–Caper Sauce —Serves 6

1 Tablespoon olive oil

1 clove garlic

1 chili pepper

1 28-ounce can peeled tomatoes, or 1 pound fresh, peeled tomatoes

1/4 cup of chopped black olives

2 Tablespoons capers

sea salt to taste

Heat oil over medium flame and sauté garlic and chili pepper until slightly golden.

Remove and add tomatoes.

Simmer with lid ajar for about 20 minutes.

Add olives and capers and simmer 5 more minutes.

Salt to taste.

Serve over baked breasts of chicken.


Tomato–Lentil Sauce —Serves 6

1/2 onion, chopped finely

1 carrot, chopped finely

1 stalk celery, chopped finely

1 clove garlic, minced

2 Tablespoons olive oil

16 ounces fresh peeled tomatoes or 2 8-ounce cans

1 cup mushrooms, coarsely sliced

sea salt and pepper to taste

Parmesan cheese (optional)

Sauté onion, carrot, celery, and garlic in oil until onions are limp and transparent.

Add tomatoes and lentils and simmer 30 to 40 minutes with lid ajar.

Add mushrooms, cook 5 minutes longer and season to taste with salt and pepper.

Serve "Polenta". Excellent also over pasta or whole grains.

If desired, sprinkle Parmesan cheese over sauce.


Spring Menu Plan—Desserts
  • Strawberry–Rhubarb Pudding


  • Strawberry–Rhubarb Pudding —Serves 6

    5 cups strawberries, sliced

    2 cups rhubarb, diced

    3 Tablespoons maple syrup or to taste

    1 teaspoon grate lemon rind

    (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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