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.
|Breakfast:||Sweet potatoes; cream of wheat; or Cracked Wheat|
|with Raisins and Walnuts|
|Lunch:||Cream of Broccoli Soup (optional);|
Roasted Turkey with
|Mushroom Sauce, steamed greens, such as kale or chard|
|Dinner:||Stir–Fried Vegetables with Tempeh or Tofu;|
|served over whole wheat pasta|
|Snack:||Oatmeal Spice Cookies|
|Breakfast:||Oatmeal or seven-grain cereal with stewed fruit|
|Snack:||Filberts or pistachios|
|Lunch:||Curried Chicken Breast; coleslaw|
|Dinner:||Millet, Squash, and Aduki Bean Stew;|
|steamed kale with olive oil, garlic, and soy sauce|
|Breakfast:||Baked acorn squash with sesame salt, or buckwheat cream|
|(ground buckwheat, boiled) with raisins and sunflower seeds|
Arame carrots, Scallions, and Corn;
Lentil Soup with Barley and Dulse; salad greens and sprouts
|Breakfast:||Cream of rice with yogurt and honey|
|Lunch:||Butternut Bisque; poached fish with steamed broccoli|
|and cauliflower, or Norimaki Sushi as a vegetable substitute|
|Snack:||Dates or rice cakes with apple butter|
|Dinner:||Rice-Lentil Loaf with Green Sauce;|
|steamed kale or chard with caraway seeds|
Cracked Wheat with Raisins and Walnuts
1 1/2 cups cracked wheat
Combine all ingredients in a pot and bring to a boil.
Reduce heat and simmer covered for 40 minutes.
Cream of Broccoli Soup—Serves 6
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,
For a dairyless version of the soup use a very loose
Roasted Turkey—Serves 4–6
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”
Mushroom Sauce—Makes 3 cups
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).
1 block (8 ounces) tofu or pack (6–8 ounces)
of tempeh cut into cubes
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
Oatmeal Spice Cookies
—2 dozen cookies
2 cups whole wheat
Preheat oven to 375°. Combine flour, oats, salt, and
spices in a bowl. Mix water, oil and maple syrup together
well using a whisk. Add liquid ingredients to dry ingredients
and mix together well to form dough.
Shape pieces of dough into cookies and bake for
Curried Chicken Breast
In heavy skillet, sauté onion in oil until translucent and limp,
add chicken breasts, season with salt, sauté until golden, turn
over and sauté other side until golden. Add 1/2 cup stock, cover
and simmer until chicken is cooked. Pierce with a fork or paring
knife to check; if no blood comes out, it is done. Remove
chicken breasts and keep warm.
Add cumin, coriander, ginger, asafoetida, and curry to the
Puree pineapple and add to sauce. Simmer a few more
Millet, Squash, and Aduki Bean Stew
1 cup aduki beans
Place beans, millet, water, and kombu in a pot and bring
to a boil. Reduce heat and simmer covered for 30 minutes.
Arrange squash chunks on top of the millet and beans.
Apple-Raisin Compote—Serves 6
Bring apples, juice, raisins, cinnamon, cloves, and lemon
rind to a boil and simmer until soft, about 15 minutes.
Add dissolved kuzu to simmering liquid and stir until
Snapper Parmentière—Serves 6
In a glass baking pan make a layer of squash slices.
Sprinkle with olive oil and salt and top with a layer of
Rub fish fillets with salt and pepper and
Roll fillets up and secure with a toothpick.
Place them in the baking dish, sprinkle with the rest of the herbs, salt, and
Cover and bake for about 1/2 hour.
This dish can be done using a whole fish. In that case you would
Cover and bake for about 1 hour in preheated 350° oven.
Arame Carrots, Scallions, and Corn
1 package arame seaweed
(about 2 ounces)
Soak arame in water for about 20 minutes.
In a heavy-bottomed pot sauté carrots in sesame oil
Add arame and 1 cup soaking water.
Cover and simmer for 20 minutes.
Add green onions and corn and season with tamari, then
Lentil Soup with Barley and Dulse
1 Tablespoon safflower
In a heavy-bottomed soup pot sauté in oil if using (can sauté
without oil by using the vegetables’ natural juices), onion,
celery, and carrots, until onion is limp and transparent.
Add barley, water, and bay leaves.
Cover and simmer for 20 minutes. Then add lentils and kombu,
Discard kombu and bay leaves.
Remove 1 cup of soup and blend
Return to pot.
Garnish with shredded dulse.
Pumpkin Pie—Makes 1 pie
Mix dry ingredients in food processor. Mix wet ingredients
in a bowl.
Combine wet and dry ingredients and mix together well.
Pat into oiled pie pan.
(See Filling, next)
2 cups pumpkin, pureed
Preheat oven to 350°.
Mix all ingredients together well or blend in food
Put into pie crust and bake for 40 minutes.
Butternut Bisque—Serves 6
Cut butternut squash in half, scoop out seeds and cut into
Place in soup pot with water, salt, and spices.
Bring to a boil and simmer covered until you can pierce the
Puree in blender or food processor, adjust seasoning, and
Norimaki Sushi—Serves 4–6
Bring a little water to a boil in a small pot and quickly
blanche green onion and carrot strip.
If you can, find toasted nori in your local health food
Place a nori sheet on a counter or sushi mat and spread
Keep a bowl of cold water handy since you will need
Lay a green onion, a few carrot strips, and a few pickle
Roll the mat forward pushing down with your fingers and up with
Make sure not to roll the mat into the sushi.
When you reach the end of the rice, lightly moisten the nori and seal.
Squeeze gently and remove mat.
Refrigerate first before slicing, or if serving immediately,
Make a paste with the wasabi powder and water and
Rice-Lentil Loaf—Serves 6
Preheat oven to 350°.
Sauté onion, carrot, and celery in oil until onion is limp
Add rice, lentils, and tamari and mix together well.
Place mixture into an oiled loaf pan and bake covered
Remove cover and bake another 10 minutes.
Let sit for a few minutes before slicing.
Serve with “Green Sauce” (next recipe).
Green Sauce—Makes 2 cups
Bring water and oil to a boil. Add walnut pieces and
Stir in diluted kuzu and simmer until thickened.