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| | Seasonal Menu Plans: Recipes for Winter Menu Plan | |
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Oatmeal Spice Cookies
—2 dozen cookies
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2 cups whole wheat
pastry flour
1 cup rolled oats
pinch of salt
1/4 teaspoon allspice
1/4 teaspoon nutmeg
1/4 teaspoon ginger powder
1/2 teaspoon cinnamon
1/2 cup water
1/2 cup corn oil
1/2 cup maple syrup
1/2 cup carob chips
(optional)
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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
10 minutes on each side. For variation, add a half cup
of carob or cocoa chips to recipe.
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Curried Chicken Breast
—Serves 6
1 onion, minced
2 Tablespoons safflower
oil (optional)
6 chicken breasts
sea salt to taste
1 cup chicken stock
1/2 teaspoon cumin powder
1/2 teaspoon coriander powder
1/2 teaspoon ginger powder
1/4 teaspoon asafoetida (optional)
1 Tablespoon curry powder
1 cup pineapple, diced
1 Tablespoon kuzu,
diluted in 1 Tablespoon
cold water
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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
skillet. Stir and cook until fragrant about 3–5 minutes, adding the
rest of the stock a little at a time.
Puree pineapple and add to sauce. Simmer a few more
minutes and add dissolved kuzu to simmering liquid stirring until
thickened. Serve over chicken breasts.
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Millet, Squash, and Aduki Bean Stew
—Serves 6
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1 cup aduki beans
1 1/2 cups millet,
dry-roasted in
skillet first
4 cups water
1 piece kombu seaweed
1 small butternut or acorn squash,
seeded and chopped
tamari to taste
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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.
Simmer 30 minutes longer. Season with tamari.
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Apple-Raisin Compote—Serves 6
4 apples, cored and chopped
1 1/2 cups apple juice
1 cup raisins
1 cinnamon stick
3 cloves
1 teaspoon grated lemon rind
1 Tablespoon kuzu
dissolved in 2 Tablespoons cold water
1 teaspoon
vanilla extract
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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
thickened, then add vanilla.
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Snapper Parmentière—Serves 6
1 medium butternut
squash, sliced
1 Tablespoon olive oil
sea salt to taste
1 onion, sliced
6 fillets of snapper
(or whole fish, 3–4 pounds)
black pepper to taste
4 celery stalks, minced
1 onion, minced
1 clove garlic, minced
1 carrot, minced
1 bay leaf
parsley
1 Tablespoon dried thyme
1 Tablespoon dried
oregano
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In a glass baking pan make a layer of squash slices.
Sprinkle with olive oil and salt and top with a layer of
onion slices.
Rub fish fillets with salt and pepper and
place celery, minced onion and garlic, carrots, bay leaf,
parsley, and part of the thyme and oregano on top.
Roll fillets up and secure with a toothpick.
Place them in the baking dish, sprinkle with the rest of the herbs, salt, and
ground pepper.
Cover and bake for about 1/2 hour.
This dish can be done using a whole fish. In that case you would
choose a snapper of about 4 pounds, stuff it with the herbs
and vegetables, and place it belly down in a baking dish
of the same size as the fish.
Cover and bake for about 1 hour in preheated 350° oven.
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Arame Carrots, Scallions, and Corn
—Serves 6
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1 package arame seaweed
(about 2 ounces)
1 cup carrots, sliced
thinly on diagonal
2 Tablespoons toasted
sesame oil
1 bunch scallions
(green onions),
sliced thinly
including green part
1 cup corn kernels
tamari to taste
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Soak arame in water for about 20 minutes.
In a heavy-bottomed pot sauté carrots in sesame oil
over medium flame for about 5 minutes.
Add arame and 1 cup soaking water.
Cover and simmer for 20 minutes.
Add green onions and corn and season with tamari, then
turn off heat and let sit for 5 minutes before serving.
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Lentil Soup with Barley and Dulse
—Serves 6
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1 Tablespoon safflower
oil (optional)
1 medium onion, chopped
1 stalk celery, sliced
2 carrots, sliced
1 cup barley
12 cups water
2 bay leaves
2 cups lentils
1 strip kombu seaweed
2 Tablespoons
dark miso or
to taste
Shredded dulse
(optional, or to taste)
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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,
and simmer for another 30 minutes.
Discard kombu and bay leaves.
Remove 1 cup of soup and blend
with miso.
Return to pot.
Garnish with shredded dulse.
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Pumpkin Pie—Makes 1 pie
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Crust:
2/3 cup rolled oats
1/2 teaspoon salt
1/3 cup ground almonds
(in blender or food
processor)
2/3 cup whole wheat
pastry flour
3 Tablespoons
maple syrup
1/2 teaspoon vanilla
2 1/2 Tablespoons water
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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)
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Filling:
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2 cups pumpkin, pureed
1 1/2 cups soymilk
1/3 cup maple syrup
1 teaspoon cinnamon
1/2 teaspoon ginger
1/2 teaspoon salt
1/2 teaspoon allspice
1/8 teaspoon clove powder
3 Tablespoons oat flour,
toasted in dry pan
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Preheat oven to 350°.
Mix all ingredients together well or blend in food
processor.
Put into pie crust and bake for 40 minutes.
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Butternut Bisque—Serves 6
1 medium butternut
squash, washed
thoroughly
5 cups water
1/2 teaspoon salt
1/4 teaspoon cumin
1/4 teaspoon
coriander powder
1/4 teaspoon ginger powder
1/4 teaspoon garlic powder
6 Tablespoons yogurt
1/2 cup chopped, toasted
almonds for garnish
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Cut butternut squash in half, scoop out seeds and cut into
1-inch cubes.
Place in soup pot with water, salt, and spices.
Bring to a boil and simmer covered until you can pierce the
pieces easily with a fork, about 30 minutes.
Puree in blender or food processor, adjust seasoning, and
serve with a Tablespoon of yogurt in each cup and a sprinkle
of chopped toasted almonds.
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Norimaki Sushi—Serves 4–6
4 green onions
1 medium carrot,
cut into 4 strips
4 sheets of nori seaweed
2 cups pressure cooked
brown rice,
or 1 cup
rice overcooked with
3 cups water
2 dill pickles,
cut into strips
wasabi (Japanese
horseradish) to taste
shoyu (natural soy
sauce) to taste
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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
store or Oriental market. If not, toast each sheet by holding
over a flame or baking it in the oven or toaster oven for 2
minutes at 250°.
Place a nori sheet on a counter or sushi mat and spread
about 1/3 cup of rice on it starting closest to you and leaving
about 1/4 of the nori at the bottom. Make sure the rice is
spread out evenly and reaches the edges of the nori on both
sides.
Keep a bowl of cold water handy since you will need
to moisten your hands frequently to handle the sticky rice.
Lay a green onion, a few carrot strips, and a few pickle
strips across the center of the rice layer, making sure the
vegetable strips reach the edges. Moisten your hands and lift
the sushi mat. Your fingers should be on top of the rice and
your thumbs beneath.
(Excerpted from Staying Healthy with Nutrition ISBN: 1587611791)
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 | Elson 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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