Seasonal menu plans - Autumn

Meal ideas that heal

Almost totally based on minimally refined plant foods, here are four sample seven-day menu plans-one for each season. These menu plans will give you an idea of the types of foods and dishes you could enjoy for different occasions to significantly boost your intake of natural plant foods. They also show you how to achieve dietary variety. (Recipe page numbers in brackets for easy reference.)

deccreatives 5012

Breakfast

Autumn menu

  • Crispy Multigrain Waffles with Warm Strawberry and Rhubarb Sauce (258)
  • Soft Yellow Polenta (189) + chia bran + soy milk
  • Cinnamon Spiced Quinoa with Dried Fruits + Homemade Soy Yoghurt (294)
  • Multigrain porridge with cinnamon + walnuts + sunflower seeds + stewed fruit + soy milk
  • Sprouted grain bread + ABC spread + Apple, Quince and Prune Compote (277)
  • Millet with Macadamia and Currants + soy milk
  • Wholemeal Lebanese bread + zataar mixed with extra virgin olive oil + sliced cucumber + sliced tomato + mint leaves
mini sausage rolls 2 zucchini n spring onion fritters 8495
bircher muesli with berries creamy yoghurt 2221
black rice pudding with pistachio and coconut 3127
mini sausage rolls 2 zucchini n spring onion fritters 8495
bircher muesli with berries creamy yoghurt 2221
black rice pudding with pistachio and coconut 3127

Lunch

  • Sweet Potato, Ren Lentil and Lemon Soup (195) + crusty bread
  • Roasted Vegetable Salad with Creamy Orange Tahini Dressing (67)
  • Pita pocket bread + Creamy Hommus (216) + Walnut and Mushroom Meatballs (from recipe, 190) + mixed salad
  • Bruschetta topped with Eggplant Salad with Mint and Red Capsicum (42)
  • Tangy Lentil Soup with Silverbeet and Zucchini (207) + soy and linseed bread
  • Cashew Fried Rice (111)
  • Oven-baked Chickpea Casserole with Crispy Eggplant Topping (183) + Shaved Savoy Cabbage with Lemon Dressing (51)

Dinner

  • Zucchini Chilli and Fetta Pizzas (115)
  • Chickpea Curry with Pumpkin and Baby Spinach (142) + steamed wholegrain and wild rice combo
  • Yellow Split Pea Soup with Leek and Thyme (209) + wholegrain bread
  • Pasta with Creamy Mushroom Sauce and Baby Spinach (156) + Konnyaku Noddles (168)
  • Tofu Skewers with Indonesian Satay Sauce (161) + Steam Baby Bok Choy with Garlic Sauce (61) + Chinese Glass Noddles with Bean Shoots (78)
  • Roasted Vegetables on Couscous with Moroccan Dressing (140)
  • Tofu Treasure Chests (165) + Exotic Bulgur Wheat with Amaranth Leaves (89)
mini sausage rolls 2 zucchini n spring onion fritters 8495
bircher muesli with berries creamy yoghurt 2221
black rice pudding with pistachio and coconut 3127