Seasonal menu plans - Winter

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

Winter menu

  • Ful Medames (172) + diced tomatoes + diced onions + wholemeal pita pocket bread
  • Porridge with cinnamon + walnuts + chia seed + blueberries + soy milk
  • Dark rye toast + Creamy Hommus (216) + sliced tomato + dried oregano
  • Soft Yellow Polenta (189) + ground linseeds + soy milk
  • Multigrain porridge + almonds + sunflower seeds + Caramel Date Sauce (230) + soy milk
  • Millet with Macadamia and Currants + soy milk
  • Carrot, Rosemary and Zucchini Muffins
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

  • Crispy Eggplant aith cutlets with Paprika and Garlic Sauce (152) + wholegrain bread + Shaved Fennel, Pink Lady and Arugula Salad (44)
  • Wholegrain bread roll + Creamy Hommus (216) + Zucchini and Shallot Fritters (126) + mixed green leaves + sliced tomato
  • Creamy Celeriac and Cauliflower Soup (197) + Wholemeal spelt and sunflower sourdough bread
  • Bulgur with Brown Lentils and Caramelised Onion (84) + watercress, cucumber, and tomato salad
  • Pasta Sauce with Eggplant, Red Capsicum and Currants (158) + wholemeal penne
  • Tofu Burgers with Ginger, Chilli and Garlic (134)
  • Indian Potato Cauliflower and Tofu Curry (145) + Three-Bean Dhal (146) + steamed wholegrain rice

Dinner

  • Black Bean Burgers with Fresh Salsa (102)
  • Brown Lentil Soup with Oregano (210) + soy and linseed bread
  • Spaghetti Bolognaise Sauce with Cinnamon (157) + wholemeal spaghetti + Sicilian Orange and Fennel Salad (52)
  • Greek-style Pea Stew with Mint (106) + steamed wholegrain rice and red quinoa combo
  • Cannellini Bean and Carrot Soup with Parsley (201) + wholemeal spelt and sunflower sourdough bread
  • Walnut and Mushroom Meatballs in Tomato Sauce (190) + Soft Yellow Polenta (189) + salad of green leaves
  • Barley Risotto with Porcini Mushrooms and Sage (83) + Kohlrabi, Green Apple and Mint Salad (47)
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