| | Seasonal Menu Plans: Summer 4-Day Menu Plan | |
In summer, we consume more liquids and raw, fresh fruits and vegetables, salads, and a lighter diet in general, and we are usually more active. This is a good season to experiment with special diets, such as fasting, or a raw food diet. The italicized food selections in the menu plans will have a specific recipe following the four-Day menus.
Day 1
| Fruit: |
Fresh berries |
| Breakfast: |
Breakfast Rice, or puffed rice or rye flakes with yogurt |
| Snack: | Soaked almonds |
| Lunch: |
Salad of mixed greens, raw spinach, chives, grated carrots, |
| tomatoes, and tuna fish (or a mixture of bean sprouts or |
|
tofu salad for the vegetarian) with vinaigrette of avocado or |
|
olive oil, lemon juice, Dijon mustard, herb salt, and cayenne |
| Snack: |
Peaches |
| Dinner: |
Stuffed Bell Peppers, steamed Swiss chard sprinkled with roasted |
|
pumpkin seeds, minced garlic, olive oil, and soy sauce or tamari. |
| Snack: |
Rice cake with apple butter, or papaya |
Day 2
| Fruit: |
Plums |
| Breakfast: |
Cream of wheat, Crepes with Fruit, or Scrambled Tofu |
| Snack: |
Wheat crackers or sprouted wheat toast with tahini |
| Lunch: |
Cold pasta salad with fava beans, fresh basil, lightly steamed |
|
asparagus tips, and baby (or sliced) carrots, and black olives |
|
with garlic oil, sea salt, and cayenne, served over a bed of lettuce |
| Snack: |
Cherries |
| Dinner: |
Chicken ?en Chemise?; steamed artichoke with dilled tofu |
| mayonnaise; watercress and baby lettuces with safflower oil, |
| balsamic vinegar, and sea salt |
| Snack: | Fruit sorbet |
(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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