Healthy people, healthy planet

Recipes for Summer Menu Plan
















Breakfast Foods






  • Breakfast Rice
  • Crepes with Fruits
  • Scrambled Tofu










  • Breakfast Rice
    —Serves 6

    1 1/2 cups raisins


    1 Tablespoon grated rind


    1 cinnamon stick or 1/2 teaspoon powder


    1 1/2 cups apple juice


    5 cups leftover cooked rice


    1/2 cups walnuts or almonds coarsely chopped and lightly roasted




    Simmer raisins, lemon rind, and cinnamon stick (or powder) in juice for a few minutes, until raisins are plump. Add rice, simmer a few more minutes, turn off heat, add walnuts or almonds, and let stand covered for 10 minutes or longer before serving.













    Crepes with Fruit
    —Serves 6

    Batter:


    2 cups whole wheat pastry flour


    1/4 teaspoon salt


    2 Tablespoons corn oil (optional)


    4 cups sparkling mineral water



    Place flour and salt in a bowl, and if using oil, work it in
    with your fingers until it is evenly distributed. Add mineral
    water slowly stirring quickly with a whisk. Do not stir too
    much; the mixture should be bubbly. Use immediately.


    Oil a crepe pan or a 9-inch cast-iron skillet, and heat
    over medium flame. Pour 1/4 cup of crepe batter into the
    center of the hot pan and tilt the pan quickly in all directions,
    so that the batter covers the bottom of the pan evenly.
    Cook about 5 minutes or until the edges of the crepe
    begin to shrink. Lift crepe with a spatula and turn over.
    Cook another 2 minutes. Place crepes on individual plates,
    spread filling over each crepe, and roll up.
    Bring juice, fruit, and salt to a boil and simmer for a few
    minutes. Add dissolved kuzu and stir until mixture thickens.


    Note: This is a light and low-fat crepe; the bubbly water
    takes the place of egg to make the crepes fluffy.







    Filling:


    1 cup apple juice


    3 cups seasonal fruit
    such as peaches,
    berries, apricots


    pinch of salt


    2 Tablespoons kuzu
    or arrowroot powder,
    diluted in 3 Tablespoons
    cold water or juice




    Bring juice, fruit,and salt to a boil and simmer for a few minutes. Add dissolved kuzu and stir until mixture thickens.










    Scrambled Tofu
    —Serves 6
    (lighter than eggs, and low-fat)


    3 8-ounce tofu cakes


    1 Tablespoon light miso


    1 Tablespoon sesame oil


    1 cup mushrooms, sliced


    1/4 cup black olives, minced


    2 medium tomatoes,
    seeded and chopped


    1 Tablespoon turmeric


    1/4 teaspoon cayenne,
    or to taste


    sea salt to taste;
    soy sauce is also fine


    1/4 cup fresh parsley
    or cilantro, minced


    2 green onions,
    sliced thinly




    Place tofu in a bowl with miso and mash together thoroughly.
    Heat oil in skillet and sauté mushrooms for a few minutes.
    Add tofu mixture, olives, tomatoes, and turmeric.
    Stir together well, cover and simmer over low flame for 5 minutes.
    Season to taste with cayenne and sea salt or soy sauce, add
    parsley or cilantro and green onions, and serve.
    Add or substitute onion and garlic, carrot (diced or grated),
    and celery slices for variety. To vary flavor try nutritional
    yeast, thyme or rosemary, and dill. For spicy, egg-colored
    scrambled tofu, substitute 1/2 teaspoon curry powder for the turmeric.





    Dips, Toppings, and Spreads







    • Peanut Apple Butter












    • Peanut-Apple Butter
      —Makes 1 cup


      3/4 cup apple butter
      or apple sauce


      1/4 cup peanut butter




      Blend together until smooth.





      Salads






      • Mexican Salad Bowl
      • Salad of Belgian Endive
      • Spicy Coleslaw










      • Mexican Salad Bowl
        —Serves 6


        3 Tablespoons fresh
        lemon juice


        2 teaspoons mustard


        1 Tablespoon ume
        vinegar (or apple cider
        and sea salt) or to taste


        3 Tablespoons tahini


        4 Tablespoons water


        2 heads butter or other
        green lettuce, shredded


        2 green onions,
        sliced finely


        1 cucumber, grated


        1 small bunch red


        radishes, grated


        4 cups cooked
        black beans


        2 Tablespoons
        minced cilantro or
        1 teaspoon ground
        coriander (optional)




        Blend lemon juice, mustard, vinegar, tahini, and water
        together to make the dressing. (For a more Mexican
        dressing, use 3 Tablespoons salsa, 1 Tablespoon sesame oil,
        and 1/2 teaspoon salt or 1 teaspoon tamari.) Assemble all
        other ingredients in salad bowl and toss with dressing.












        Salad of Belgian Endive
        —Makes 6


        1 Tablespoon light miso


        1 1/2 Tablespoon tahini


        1 Tablespoon
        lemon juice


        3 Tablespoons water


        1 large head butter
        or other green
        lettuce, shredded


        6 large endive,
        cut into 1/2-inch pieces,
        horizontally


        4 Tablespoons chives, minced




        Blend miso, tahini, lemon juice, and water together and toss with
        salad, or use Miso-Tahini Dressing












        Spicy Coleslaw
        —Serves 4



        by Dr. Haas



        2 cups green cabbage,
        grated


        1 cup red cabbage, grated


        1 cup carrot, grated


        1/2 cup black olives, diced


        1/2 small onion, diced, and/or
        2 cloves garlic, minced and pressed


        1/2 cup almonds, slivered
        (optional for crunch)


        2 Tablespoons mayonnaise or Tofunaise


        salt to taste


        1 Tablespoon olive oil


        1 teaspoon apple cider, vinegar or juice
        of 1 medium lemon


        1/4 teaspoon black pepper


        1/4 teaspoon red pepper
        (more for very spicy)




        Grate cabbages and carrots, place in bowl, and mix in olives, onion, garlic and almonds, if desired. Mix together mayonnaise, oil, vinegar or lemon juice, and spices, and stir into coleslaw. Refrigerate to cool before serving. I served this at my birthDay party and it was a big hit!





        Entrees





        • Baked Dill Salmon
        • Chicken “en Chemise”
        • Moussaka
        • Stuffed Bell Peppers










        • Baked Dill Salmon
          —Makes 6


          2 Tablespoons soy sauce


          2 Tablespoons lemon juice


          6 salmon fillets


          6 lemon slices


          6 tomato slices


          6 sprigs of fresh dill




          Preheat oven to 375°.

          Mix together soy sauce and lemon juice, and dip salmon
          fillets in mixture to coat both sides. Place the fillets in a
          large baking dish; place a lemon slice, a tomato slice, and a
          sprig of dill on top and then cover with lid or foil. Bake
          about 20 minutes.












          Chicken “en Chemise”
          —Serves 6


          6 chicken breasts


          6 pieces parchment paper


          1 stalk celery, minced


          1 onion, minced


          1 teaspoon thyme


          1 teaspoon marjoram


          1 teaspoon herb salt


          freshly ground
          black pepper or
          cayenne pepper


          6 Tablespoons
          lemon juice


          6 Tablespoons dry
          white wine (optional)


          parsley to garnish




          Preheat oven to 375°.

          Season chicken breasts on both sides and place on paper
          squares. Place celery, onion and herbs on the chicken, add
          lemon juice, pepper, and wine, and fold ends of paper
          upward to form a little package. Bake for 30 minutes.
          Before serving garnish with fresh parsley.

          Note: You can use a covered Pyrex baking dish for baked
          chicken breasts not “en chemise.”









          Moussaka
          —Serves 6


          2 large eggplants,


          2 large eggplants


          in 1/4-inch slices


          3 Tablespoons olive oil
          1 large onion, sliced
          into crescents


          2 large tomatoes, peeled,
          seeded, and chopped


          1/2 cup white wine
          (optional)


          sea salt to taste


          2 cups cooked chickpeas


          1 Tablespoon
          fresh oregano


          3 Tablespoons fresh basil


          1 cup feta cheese,
          crumbled (optional)




          Preheat oven to 300° and bake eggplant for about 10
          minutes, or until tender enough to be pierced with a fork.
          Heat olive oil in a skillet, and sauté onion until limp and
          transparent. Add tomatoes, wine, and salt. Cook uncovered
          for 2–3 minutes. Add chickpeas and herbs and cook a few
          minutes longer. Place one layer of eggplant slices in the
          bottom of a casserole dish, cover with chickpea mixture,
          then sprinkle feta, add another layer of eggplant, and so on
          until all ingredients are used. Top with feta, cover, and
          bake 20 minutes at 350°. Remove cover and bake another 5 minutes.










          Stuffed Bell Peppers
          —Serves 6

          6 bell peppers


          3 Tablespoons sesame oil


          1 clove garlic, minced


          1 cup tempeh, crumbled, or


          1 cup cooked beans
          (white, navy, or aduki)


          2 cups cooked leftover rice


          2 green onions, chopped finely
          including green part


          3 Tablespoons fresh
          cilantro, chopped
          or 1 teaspoon
          coriander powder


          2 Tablespoons salsa
          (optional)


          sea salt to taste


          Preheat oven to 400°.


          Cut tops off peppers and set aside. Scoop out seeds
          and white part and discard. Rinse peppers and turn over
          on wooden board to drain.


          Heat oil (or water for lower fat) in skillet and sauté
          garlic and tempeh until golden brown. Add rice, green
          onions, cilantro, and salsa and mix well. Salt to taste and
          fill peppers with the mixture. Place peppers in Pyrex or
          other oven-proof dish, put tops back on them, and bake at
          400° for 30 minutes.


          A sauce can be made to cover peppers before baking.
          Either top simply with 3–4 ounces of grated Monterey
          Jack cheese, or blend 4 ounces of tofu with 1 Tablespoon
          tamari, 1 teaspoon of tahini, and 2–3 Tablespoons of
          water, depending on consistency desired.





          Desserts






          • Fruit Kanteen
          • Fruit Sorbet










          • Fruit Kanten
            —Serves 6


            7 cups apple juice


            6 Tablespoons
            agar-agar flakes


            1 teaspoon
            vanilla extract


            1 cups fresh strawberries,
            or other seasonal fruit,
            sliced


            3 cups granola



            Bring juice and agar-agar flakes to a boil and simmer
            covered until flakes have dissolved, about 10 minutes.
            Add vanilla. Arrange fruit in the bottom of a rectangular
            shallow glass pan and pour juice over it. Chill until set.
            Cut into squares and serve this natural “jello” topped with
            granola. This recipe can also be made in individual glass
            cups or parfait glasses.











            Fruit Sorbet
            —Serves 6


            4 cups fresh orange juice


            3 Tablespoons maple syrup


            2 Tablespoons grated orange rind


            2 cups fresh or frozen strawberries,chopped, or localberries, whole


            fresh mint sprigs for garnish


            orange slices for garnish




            Blend first four ingredients together in food processor or
            blender. Transfer to a bowl and freeze for 2–3 hours, until
            solid. Break into large chunks and blend again until creamy
            and smooth. Return to the bowl and freeze again for about
            30 minutes. Serve in individual parfait glasses with a sprig
            of mint and a slice of orange.




            Baked Goods






            • Corn Bread











            • Corn Bread
              —Makes 1 loaf


              1 cup whole wheat
              pastry flour


              1 cup cornmeal
              or corn flour


              1 Tablespoon baking powder
              (aluminum-free, if available)


              1/8 teaspoon sea salt


              1/4 cup sunflower
              seeds (optional)


              3/4 cup soymilk


              1/4 cup water


              1/4 cup corn oil


              1/4 cup pure maple syrup


              1/8 teaspoon vanilla extract



              This is a healthy, milk-free, sweet breakfast corn bread.
              For a richer, spicier, milkier bread, see the “Rich Jalapeño
              Corn Bread”
              recipe from Fast Vegetarian Feasts
              by Martha
              Rose Shulman in the Autumn recipes.

              Preheat oven to 350°.

              Mix flour, cornmeal, baking powder, salt, and sunflower
              seeds in a bowl.

              In a separate bowl, beat soymilk, water, corn oil, maple
              syrup, and vanilla together using a whisk.

              Combine wet and dry ingredients. Stir a few times.
              Do not stir too much or the dough will become tough.

              Pour into oiled loaf pan and bake at 350° for 45 minutes
              to 1 hour. Check with a toothpick; when it comes out clean,

              the bread is done.


              Elson M. Haas MD Written by Elson M. Haas MD