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| | Seasonal Menu Plans: Recipes for Winter Menu Plan | |
The winter diet is often the richest, warmest, and heaviest of the seasonal diets. It includes more cooked foods, fewer fresh foods and cold drinks, and more teas and soups to keep the body warmer. And, of course, we may need more rest and dream time in the winter. The italicized food selections in the menu plans will have a specific recipe following the four-Day menus.
Day 1
Day 2
Day 3
Day 4
| Fruit: |
Kiwis |
| Breakfast: |
Cream of rice with yogurt and honey |
| Snack: |
Walnuts |
| Lunch: |
Butternut Bisque; poached fish with steamed broccoli |
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and cauliflower, or Norimaki Sushi as a vegetable substitute |
| Snack: |
Dates or rice cakes with apple butter |
| Dinner: |
Rice-Lentil Loaf with Green Sauce; |
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steamed kale or chard with caraway seeds |
| Snack: |
Baked apple |
Cracked Wheat with Raisins and Walnuts
—Serves 4–6
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1 1/2 cups cracked wheat
1 cup raisins
1/2 cup walnuts
1/4 teaspoon sea salt
1/2 teaspoon cinnamon
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Combine all ingredients in a pot and bring to a boil.
Reduce heat and simmer covered for 40 minutes.
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Cream of Broccoli Soup—Serves 6
1 cup water
1/4 teaspoon salt
3 cups broccoli, chopped
1 cup low-fat milk
1 cup low-fat yogurt
1 small onion,
finely chopped
1 Tablespoon light
miso or to taste
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Bring water and salt to a boil, add broccoli and cook for
20 minutes. Add milk and yogurt and cook a few more
minutes. Puree in blender or food processor with miso.
In a small skillet sauté onion over medium flame,
stirring constantly until golden. Add to soup.
For a dairyless version of the soup use a very loose
oatmeal mixture (3/4 cup rolled oats cooked in 3 cups
water, then blended) instead of the milk and yogurt.
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Roasted Turkey—Serves 4–6
3 Tablespoons
lemon juice
2 Tablespoons tamari
1/8 teaspoon cayenne
1 clove garlic, minced
6 turkey breast fillets
3 Tablespoons
arrowroot flour
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Combine lemon juice, tamari, cayenne, and garlic in a bowl.
Dip turkey fillets in marinade and dust with arrowroot flour
on both sides. Place in a baking dish and bake at 350°
until done, about 15–20 minutes on each side depending on
thickness of fillets, basting with marinade.
Serve topped with “Mushroom Sauce”
(next recipe).
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Mushroom Sauce—Makes 3 cups
1/2 cup onion, minced
2 Tablespoons light oil,
such as safflower
or canola
6 cups fresh
mushrooms, sliced
1/2 teaspoon sea salt
or to taste
1/2 cup dry white wine
(optional)
1/2 cup chicken or
vegetable stock
1 Tablespoon kuzu
diluted in
3 Tablespoons cold water
1/2 cup parsley, minced
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Sauté onion in oil for 5 minutes or until transparent.
Add mushrooms and salt, sauté one minute longer,
stirring well. Lower flame, cover, and simmer for
10–15 minutes. Uncover, add wine and allow alcohol
to evaporate over a high flame, for a few minutes. Add
stock, lower flame, and add kuzu stirring until thickened.
Adjust seasoning, stir in minced parsley, and serve over
“Roasted Turkey” (previous recipe).
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Stir–Fried Vegetables with Tempeh or Tofu
—Serves 6
1 block (8 ounces) tofu or pack (6–8 ounces)
of tempeh cut into cubes
1 large onion, cut into windowpanes
1 cup fresh (or reconstituted dried)
shiitake mushrooms
1 cup vegetable stock
2 carrots, sliced on diagonal
1 cup broccoli florets
1/2 cup water chestnuts, sliced
1 clove garlic, minced
2 Tablespoons grated
fresh ginger
tamari or soy sauce to taste
3 Tablespoons toasted sesame oil
cayenne to taste
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If using tempeh, bake or steam for 10 minutes before
sautéeing. To cut onion into windowpanes, cut in half
lengthwise, then cut each half into 3 or 4 sections lengthwise,
depending on size of onion. Then slice each section
crosswise into 1/4-inch pieces. Remove stems from shiitake
mushrooms and reserve to make stock. Slice mushrooms.
In a wok or large skillet, sauté onion over medium
flame until it starts putting out its juice. Add 1/2 cup of stock
and bring to a rapid boil over a high flame. Add shiitake
mushrooms, cover and simmer for 5 minutes. Add carrots and
sauté for a few minutes adding stock if necessary, then add tofu
or tempeh, broccoli, water chestnuts, bean sprouts, and garlic
in that order. Sauté a few more minutes or until broccoli is
bright green. Squeeze fresh grated ginger through a cheesecloth
and add to vegetables. Stir and cook a minute longer. Remove
from heat, season with tamari, toasted sesame oil, and cayenne.
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
 | 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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