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 Seasonal Menu Plans: Recipes for Winter Menu Plan 
The winter diet is often the richest, warmest, and heaviest of the seasonal diets. It includes more cooked foods, fewer fresh foods and cold drinks, and more teas and soups to keep the body warmer. And, of course, we may need more rest and dream time in the winter. The italicized food selections in the menu plans will have a specific recipe following the four-Day menus.

Day 1

Fruit: Pear
Breakfast: Sweet potatoes; cream of wheat; or Cracked Wheat
with Raisins and Walnuts
Snack: Sunflower seeds
Lunch: Cream of Broccoli Soup (optional); Roasted Turkey with
Mushroom Sauce, steamed greens, such as kale or chard
Snack: Mandarin orange
Dinner: Stir–Fried Vegetables with Tempeh or Tofu;
served over whole wheat pasta
Snack: Oatmeal Spice Cookies

Day 2

Fruit: Orange
Breakfast: Oatmeal or seven-grain cereal with stewed fruit
Snack: Filberts or pistachios
Lunch: Curried Chicken Breast; coleslaw
Snack: Granola
Dinner: Millet, Squash, and Aduki Bean Stew;
steamed kale with olive oil, garlic, and soy sauce
Snack: Apple-Raisin Compote

Day 3

Fruit: Apples
Breakfast: Baked acorn squash with sesame salt, or buckwheat cream
(ground buckwheat, boiled) with raisins and sunflower seeds
Snack: Soaked almonds
Lunch: Snapper Parmentière; Arame carrots, Scallions, and Corn;
steamed greens
Dinner: Lentil Soup with Barley and Dulse; salad greens and sprouts
Snack: Pumpkin Pie

Day 4

Fruit: Kiwis
Breakfast: Cream of rice with yogurt and honey
Snack: Walnuts
Lunch: Butternut Bisque; poached fish with steamed broccoli
and cauliflower, or Norimaki Sushi as a vegetable substitute
Snack: Dates or rice cakes with apple butter
Dinner: Rice-Lentil Loaf with Green Sauce;
steamed kale or chard with caraway seeds
Snack: Baked apple

Cracked Wheat with Raisins and Walnuts —Serves 4–6

1 1/2 cups cracked wheat

1 cup raisins

1/2 cup walnuts

1/4 teaspoon sea salt

1/2 teaspoon cinnamon

Combine all ingredients in a pot and bring to a boil. Reduce heat and simmer covered for 40 minutes.

Cream of Broccoli Soup—Serves 6

1 cup water

1/4 teaspoon salt

3 cups broccoli, chopped

1 cup low-fat milk

1 cup low-fat yogurt

1 small onion, finely chopped

1 Tablespoon light miso or to taste

Bring water and salt to a boil, add broccoli and cook for 20 minutes. Add milk and yogurt and cook a few more minutes. Puree in blender or food processor with miso.

In a small skillet sauté onion over medium flame, stirring constantly until golden. Add to soup.

For a dairyless version of the soup use a very loose oatmeal mixture (3/4 cup rolled oats cooked in 3 cups water, then blended) instead of the milk and yogurt.

Roasted Turkey—Serves 4–6

3 Tablespoons lemon juice

2 Tablespoons tamari

1/8 teaspoon cayenne

1 clove garlic, minced

6 turkey breast fillets

3 Tablespoons arrowroot flour

Combine lemon juice, tamari, cayenne, and garlic in a bowl. Dip turkey fillets in marinade and dust with arrowroot flour on both sides. Place in a baking dish and bake at 350° until done, about 15–20 minutes on each side depending on thickness of fillets, basting with marinade. Serve topped with “Mushroom Sauce” (next recipe).

Mushroom Sauce—Makes 3 cups

1/2 cup onion, minced

2 Tablespoons light oil, such as safflower or canola

6 cups fresh mushrooms, sliced

1/2 teaspoon sea salt or to taste

1/2 cup dry white wine (optional)

1/2 cup chicken or vegetable stock

1 Tablespoon kuzu diluted in 3 Tablespoons cold water

1/2 cup parsley, minced

Sauté onion in oil for 5 minutes or until transparent. Add mushrooms and salt, sauté one minute longer, stirring well. Lower flame, cover, and simmer for 10–15 minutes. Uncover, add wine and allow alcohol to evaporate over a high flame, for a few minutes. Add stock, lower flame, and add kuzu stirring until thickened. Adjust seasoning, stir in minced parsley, and serve over
“Roasted Turkey” (previous recipe).

Stir–Fried Vegetables with Tempeh or Tofu —Serves 6

1 block (8 ounces) tofu or pack (6–8 ounces)
of tempeh cut into cubes

1 large onion, cut into windowpanes

1 cup fresh (or reconstituted dried) shiitake mushrooms

1 cup vegetable stock

2 carrots, sliced on diagonal

1 cup broccoli florets

1/2 cup water chestnuts, sliced

1 clove garlic, minced

2 Tablespoons grated fresh ginger

tamari or soy sauce to taste

3 Tablespoons toasted sesame oil cayenne to taste

If using tempeh, bake or steam for 10 minutes before sautéeing. To cut onion into windowpanes, cut in half lengthwise, then cut each half into 3 or 4 sections lengthwise, depending on size of onion. Then slice each section crosswise into 1/4-inch pieces. Remove stems from shiitake mushrooms and reserve to make stock. Slice mushrooms.

In a wok or large skillet, sauté onion over medium flame until it starts putting out its juice. Add 1/2 cup of stock and bring to a rapid boil over a high flame. Add shiitake mushrooms, cover and simmer for 5 minutes. Add carrots and sauté for a few minutes adding stock if necessary, then add tofu or tempeh, broccoli, water chestnuts, bean sprouts, and garlic in that order. Sauté a few more minutes or until broccoli is bright green. Squeeze fresh grated ginger through a cheesecloth and add to vegetables. Stir and cook a minute longer. Remove from heat, season with tamari, toasted sesame oil, and cayenne.

(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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