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 Seasonal Menu Plans: Autumn 4-Day s Menu Plan 
 

Place fillets in baking dish and sprinkle with oregano, salt, lemon juice, and wine.

Bake for 5 minutes.

Remove from oven and add spinach and grated nutmeg.

Return to oven and bake an additional 3?4 minutes, or until spinach is wilted.

Serve with wedge of lemon.

Lasagna?Serves 6

2 Tablespoons olive oil

1 cup minced shallots

1 bunch spinach, chopped

1 teaspoon nutmeg

12 lasagna noodle strips, cooked al dente
(slightly undercooked) and drained

6 cups tomato sauce

2 cups leftover, cooked beans

1 cup ricotta cheese, or 1 cup tofu mashed together with 1 Tablespoon light miso

sea salt to taste freshly ground black

pepper to taste

 Preheat oven to 350°.

Heat oil in skillet and sauté shallots until transparent.

Combine with spinach and nutmeg.

In a large baking dish, layer lasagna strips, tomato sauce, beanes, spinach mixture, and ricotta, until lasagna is used up.

Season with salt and pepper.

Finish with a layer of tomato sauce and top with ricotta cheese.

Cover and bake at 350° for 20?30 minutes.

Prune and Apricot Compote?Serves 6

12 cups water

pinch of salt

3 cups prunes, pitted

3 cups dried, unsulfured apricots

1 Tablespoon grated lemon rind

 Bring water and salt to a boil.

Add prunes, apricots, and lemon rind, cover, and simmer for 1 hour adding more water if necessary.

Serve fruits with their juice.

Avo?Miso?Tofu Topping ?Makes 2 cups

1 large, ripe avocado, seeded and peeled

1/2 cup tofu, crumbled

1 Tablespoon light miso

2 Tablespoons lemon juice

1 teaspoon Worcestershire sauce

1/2 teaspoon Tabasco

 Blend all ingredients together until smooth and creamy.

Walnut-Miso Sauce ?Makes 2 cups

1 cup roasted (or raw) walnut pieces

1 Tablespoon light miso or to taste

1 Tablespoon rice vinegar

1/2 Tablespoon

4 Tablespoons water

1/2 teaspoon maple syrup or honey

 Blend all ingredients together until smooth.
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 About The Author
Elson Haas MDElson M. Haas, MD is founder & Director of the Preventive Medical Center of Marin (since 1984), an Integrated Health Care Facility in San Rafael, CA and author of many books on Health and Nutrition, including ...more
 
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