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 will have a specific recipe following the four-Day menus.

Day 1

Fruit: Fresh berries
Breakfast: Breakfast Rice, or puffed rice or rye flakes with yogurt
Snack: Soaked almonds
Lunch: Salad of mixed greens, raw spinach, chives, grated carrots,
tomatoes, and tuna fish (or a mixture of bean sprouts or
tofu salad for the vegetarian) with vinaigrette of avocado or
olive oil, lemon juice, Dijon mustard, herb salt, and cayenne
Snack: Peaches

Stuffed Bell Peppers,
steamed Swiss chard sprinkled with roasted
pumpkin seeds, minced garlic, olive oil, and soy sauce or tamari.
Snack: Rice cake with apple butter, or papaya

Day 2

Fruit: Plums
Breakfast: Cream of wheat, Crepes with Fruit, or Scrambled Tofu
Snack: Wheat crackers or sprouted wheat toast with tahini
Lunch: Cold pasta salad with fava beans, fresh basil, lightly steamed
asparagus tips, and baby (or sliced) carrots, and black olives
with garlic oil, sea salt, and cayenne, served over a bed of lettuce
Snack: Cherries
Dinner: Chicken ?en Chemise?; steamed artichoke with dilled tofu
mayonnaise; watercress and baby lettuces with safflower oil,
balsamic vinegar, and sea salt
Snack: Fruit sorbet

Day 3

Fruit: Oranges
Breakfast: Granola with Fruit Kanten
Snack: Walnuts
Lunch: Broiled halibut basted with marinade of tamari, sesame oil, garlic,
fresh thyme, and fresh marjoram; vegetable melange of lightly steamed
sweet peas and carrots served with fresh arugula and a vinaigrette of
olive oil, lemon or balsamic vinegar, and a pinch of sea salt
Snack: Apricots
Dinner: Moussaka, salad greens with vinaigrette
Snack: Strawberries, blackberries, or fresh figs

Day 4

Fruit: Grapefruit
Breakfast: Corn flakes with soymilk or
Cornbread with Peanut-Apple Butter
Snack: Sunflower seeds
Lunch: Fresh corn on the cob with sweet, unpasteurized butter;
Mexican Salad Bowl
Snack: Banana
Dinner: Baked Dill Salmon, green beans,
Salad of Belgian Endives
Snack: Fresh berries

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

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


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.


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.

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.?

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.

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,

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.

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

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.

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.

Peanut-Apple Butter ?Makes 1 cup

3/4 cup apple butter
or apple sauce

1/4 cup peanut butter

Blend together until smooth.

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.

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.

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,

4 Tablespoons chives, minced

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

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

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