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| | Healthy Recipes: Recipes for Autumn Menu Plan | |
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1 head red cabbage
1 small onion, sliced
1/2 cup sweet peas
5 Tablespoons olive oil
3 Tablespoons
rice vinegar
1 Tablespoon
ume vinegar or
sea salt to taste
1/2 cup roasted walnuts (optional)
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Cut cabbage lengthwise into 4 pieces, then slice into 1/4-inch strips.
Steam until soft, about 3–5 minutes.
Sauté onion until limp and transparent and add to cabbage together with peas.
Combine olive oil, rice vinegar, and ume vinegar or sea salt and toss with cabbage.
Sprinkle roasted walnuts on top and serve warm.
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Autumn Menu Plan — Entrees
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Brazilian Feijoada
—Serves 6
1–2 Tablespoons
olive or canola oil
1 large onion, chopped
2 cloves garlic, mince
2 stalks celery, chopped
2 carrots, chopped
4 cups black beans, cooked
1 large tomato,
seeded and chopped
1 bay leaf
1 teaspoon
ground coriander
1 cup red wine
(optional)
1 cup soup stock
tamari to taste
1/4 teaspoon cayenne
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In a heavy-bottomed pot, heat oil and sauté onion, garlic,
celery, and carrots over medium flame, stirring constantly
until onion is transparent and limp.
Add beans, tomato, bay leaf, coriander, and wine.
Cook uncovered for a few minutes.
Add stock, cover and simmer for 15 minutes, or until liquid is almost absorbed.
Remove 1 cup of beans, blend or mash, and return to pot.
Season cooked with tamari and cayenne.
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Fillet of Sole Florentine
—Serves 6
6 sole fillets
1 Tablespoon
fresh oregano
sea salt to taste
6 teaspoons lemon juice
6 Tablespoons dry
white wine (optional)
3 cups fresh
spinach, chopped
1/4 teaspoon
grated nutmeg
lemon wedges
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Preheat oven to 350°.
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.
(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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