Elson M. Haas MDAutumn 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.
| 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 |
| 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 |
| Fruit: | Cantaloupe or other melon |
| Breakfast: | Cornflakes, cooked millet, or Millet Breakfast Cake with Orange Sauce |
| Snack: | Filberts or pecans |
| Lunch: | Turkey Breast; Wilted Spinach Salad |
| Snack: | Blackberries |
| Dinner: | Millet Croquettes; Brazilian Feijoada (black beans); salad greens |
| Snack: | Popcorn |
| Fruit: | Pear |
| Breakfast: | Cream of wheat or whole wheat toast with peanut-apple butter |
| Snack: | Walnuts |
| Lunch: | Grilled Swordfish with Pineapple Mustard; Warm Red Cabbage Salad |
| Snack: | Apple |
| Dinner: | Pasta alla Boscaiola; salad greens with lemon and olive oil |
| Snack: | Pears in Black Cherry Juice |
Fillet of Sole Florentine ?Serves 6
|
Preheat oven to 350°.
|
Lasagna?Serves 6
|
Preheat oven to 350°.
|
Prune and Apricot Compote?Serves 6
12 cups water
|
Bring water and salt to a boil.
|
Avo?Miso?Tofu Topping
?Makes 2 cups
1 large, ripe avocado,
|
Blend all ingredients together until smooth and creamy. |
Walnut-Miso Sauce ?Makes 2 cups
|
Blend all ingredients together until smooth. |
Carob-Tofu Mousse?Serves 6
2 blocks firm tofu (about one pound)
|
Blend tofu with almond butter, maple syrup, and vanilla until creamy.
|
Combine millet, juice, and salt Remove from heat and Return to Simmer a few minutes, Allow to cool before cutting, or serve in Pyrex dish
Add beans, tomato, bay leaf, coriander, and wine. Cook uncovered for a few minutes. Add stock, cover and simmer for 15 minutes, or until liquid is almost absorbed. Remove 1 cup of beans, blend or mash, and return to pot. Season cooked with tamari and cayenne.
Squeeze the juice from the grated fresh ginger through a cheesecloth or Dribble mixture over fish steaks and broil for 5 minutes. Turn fish over, dribble sauce over other side, and broil another 5 minutes or more depending on thickness of steaks. In a blender or food processor puree the pineapple with the mustard. When fish is done, remove from the oven and spread a Tablespoon of the pineapple mixture on top of each steak.
Steam until soft, about 3?5 minutes.
Millet Breakfast Cake with Orange Sauce
?Serves 6
1 Tablespoon corn oil
1 cup dry millet
3 cups apple juice
1/4 teaspoon salt
3/4 cup shredded coconut
1 Tablespoon vanilla
1/2 cup raisins
Preheat oven to 350°.
Oil a 2-quart casserole.
in a saucepan and bring to a boil.
blend coconut with some of the millet and juice.
heat and add remaining ingredients.
pour into casserole and bake for 45?60 minutes, or until
firm.
Serve with “Orange Sauce”.
Orange Sauce?Makes 2 cups
2 cups orange juice
1/2 teaspoon grated
orange rind
1/2 teaspoon grated ginger
pinch of salt
1/4 cup maple syrup
1 1/2 Tablespoons
kuzu dissolved in
2 Tablespoons cold water
Bring orange juice, orange rind, ginger, salt, and maple
syrup to a boil.
Add dissolved kuzu and stir over low flame
until thickened.
Turkey Breast?Serves 6
3 Tablespoons olive oil
herb salt to taste
1 teaspoon thyme
1 teaspoon majoram
6 turkey breast fillets
1 medium onion,
finely chopped
1 celery stalk,
finely chopped
3 cups mushrooms, sliced
3 Tablespoons dry
white wine (optional)
freshly ground pepper
Heat oven to 350°.
Combine olive oil, salt, and herbs.
Place turkey breasts in a roasting pan and baste with oil/herb mixture.
Bake at 350° for 10 minutes, basting when necessary.
Remove turkey from oven, turn over and repeat procedure for
another 10 minutes or until done, depending on thickness
of fillets.
In a skillet, sauté onion and celery over medium heat
until onion is limp and transparent.
Add mushrooms, stir and sauté for a few minutes, add wine and cook for
5 minutes longer.
Top each turkey fillet with the mushroom mixture.
Wilted Spinach Salad?Serves 6
3 bunches spinach
(about 12 cups),
coarsely chopped
1 red onion,
sliced into rings
1 red bell pepper, chopped
6 Tablespoons olive oil
2 Tablespoons
balsamic vinegar
sea salt to taste
1 cup feta cheese,
crumbled (optional)
1/2 cup roasted walnut
pieces (optional)
Place spinach in a pot or skillet over medium flame and
stir until just limp; it should be bright green.
Combine with onion rings and pepper, and toss with oil, vinegar,
and salt to taste.
Sprinkle feta and walnut pieces on top and serve warm.
Millet Croquettes?Serves 6
3 cups cooked millet
2 Tablespoons soy sauce
1 small onion, grated
2 carrots, grated
1/2 cup parsley, minced
2 egg whites, beaten
Combine all ingredients and mash together well.
Form into flat 2-inch patties and bake for 5 minutes.
Remove from oven and using a spatula, turn patties over and bake for
another 5 minutes or until golden.
Brazilian Feijoada ?Serves 6
1?2 Tablespoons
olive or canola oil
1 large onion, chopped
2 cloves garlic, mince
2 stalks celery, chopped
2 carrots, chopped
4 cups black beans, cooked
1 large tomato,
seeded and chopped
1 bay leaf
1 teaspoon
ground coriander
1 cup red wine
(optional)
1 cup soup stock
tamari to taste
1/4 teaspoon cayenne
In a heavy-bottomed pot, heat oil and sauté onion, garlic,
celery, and carrots over medium flame, stirring constantly
until onion is transparent and limp.
Grilled Swordfish with Pineapple Mustard
?Serves 6
1 Tablespoon tamari
1 Tablespoon lemon juice
1 Tablespoon grated,
fresh ginger
6 swordfish steaks
1 cup pineapple chunks
1 Tablespoon whole grain
(stone-ground) mustard
Combine tamari and lemon juice in a bowl.
garlic press into the bowl.
Warm Red Cabbage Salad
?Serves 4?6
1 head red cabbage
1 small onion, sliced
1/2 cup sweet peas
5 Tablespoons olive oil
3 Tablespoons
rice vinegar
1 Tablespoon
ume vinegar or
sea salt to taste
1/2 cup roasted walnuts (optional)
Cut cabbage lengthwise into 4 pieces, then slice into 1/4-inch strips.
Sauté onion until limp and transparent and add to cabbage together with peas.
Combine olive oil, rice vinegar, and ume vinegar or sea salt and toss with cabbage.
Sprinkle roasted walnuts on top and serve warm.
Pasta alla Boscaiola
?Serves 6
1/8 pound dried cepes or shiitake mushrooms
1 onion, chopped
2 cloves garlic, minced
1/2 pound mushrooms
1 1/2 pounds tomatoes, peeled, seeded,
and chopped
sea salt to taste
1 1/2 pounds whole wheat pasta spirals
3 Tablespoons olive oil
3 Tablespoons parsley, chopped
Soak dried mushrooms in water for 30 minutes.
Drain and chop.
In a skillet sauté onion and garlic over medium flame, stirring constantly until onion is transparent.
Add fresh mushrooms and cook for 5 minutes.
Add soaked mushrooms and tomatoes.
Season with salt and simmer, covered, for 20 minutes, or until cooking water has evaporated.
Cook pasta in water and salt.
Strain, add mushroom sauce, olive oil, and parsley, and mix.
Pears in Black Cherry Juice
?Serves 6
6 firm pears
8 cups black cherry juice
1/4 cup fresh ginger,
peeled and cut into matchsticks
or grate
1 Tablespoon ginger
and press out into
cherry juice
6 Tablespoons kuzu
diluted in 6 Tablespoons cold water
6 sprigs mint
Place pears, juice, and ginger in heavy-bottomed pot and pour juice over them. The juice should half cover them.
Cover and simmer until pears are soft but not mushy.
Pierce with a toothpick to see if they are done.
Remove pears from pot and place on a serving platter or on individual plates.
Add dissolved kuzu to simmering juice and stir until thickened.
Pour 1 cup of the sauce over each pear and garnish with a mint sprig.
Jim Strohecker
Tom Ferguson MD
Daniel Redwood DC