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 below will have a specific recipe following the Four-Day menus.

Day 1

Day 2

Day 3

Day 4

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.

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.

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.