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.
|Breakfast:||Breakfast Rice, or puffed rice or rye flakes with yogurt|
|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|
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|
|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|
|Dinner:||Chicken en Chemise; steamed artichoke with dilled tofu|
|mayonnaise; watercress and baby lettuces with safflower oil,|
|balsamic vinegar, and sea salt|
|Breakfast:||Granola with Fruit Kanten|
|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|
|Dinner:||Moussaka, salad greens with vinaigrette|
|Snack:||Strawberries, blackberries, or fresh figs|
|Breakfast:||Corn flakes with soymilk or
Cornbread with Peanut-Apple Butter
|Lunch:||Fresh corn on the cob with sweet, unpasteurized butter;
Mexican Salad Bowl
|Dinner:||Baked Dill Salmon, green beans,
Salad of Belgian Endives
- 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.
- 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.
- 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.
(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.
Peanut-Apple Butter Makes 1 cup
Blend together until smooth.