Seasonal menu plans - Summer
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.)
Breakfast
Summer menu
- Scrambled Tofu with Tomato (123) + Baked Yellow Banana Peppers with Yoghurt Sauce (35) + wilted spinach
- Natural muesli + ground linseeds + almonds + strawberries + soy milk
- Wholegrain bread + fresh avocado + sliced tomato + dried oregano
- Chia seed porridge + seasonal fruit
- Green Monster Smoothie (301)
- Wheat Berries with Pecans and Sultanas (278)
- Bircher Muesli with Berries (275)
Lunch
- Village-style vegetable stew (137) + wholemeal spelt and sunflower sourdough bread
- Japanese Soba Noodle and Mushroom Salad (130)
- Barley wrap with Sunflower Seed Sour Cream (218) + strips of firm tofu + Fresh beetroot, Carrot and Mint salad (38)
- Fluffy Bulgur Pilaf with Eggplant (93) + Tabbouleh (58)
- Bruschetta topped with Black-eyed Bean Salad with Lemon and Shallots (127)
- Sandwich with Roasted Red Capsicum, Walnut and Pomegranate Dip (219) + vegie burger + rocket
- Oven-baked Capsicums Filled with Eggplant and Barley (80) + Fresh Daikon Salad with Lemon (70)
Dinner
- Warm Fava Bean Salad (118) + wholemeal Lebanese bread
- Lentil, Olive and Semi Dried TOmato Pasta Sauce (154) + wholemeal penne
- Szechuan-style Eggplant and Wood Ear (166) + steamed wholegrain rice and black-eyed bean combo
- Spiced Chickpeas with Silverbeet and Lemon (112)
- Okra Fragrant Tomato Sauce (151) + Butter Bean and Thyme Mash (87)
- Kale and Kidney Beans with Garlic and Chilli (114)
- Lasagne with Roasted vegetables (186) + Fresh Kale, Avocado and Pomegranate Salad (62)