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Sample Daily Menu
| Fruit: | Strawberries |
| Breakfast: | Corn puffs or flakes with soy milk |
| Snack: | Handful of soaked filberts (hazelnuts) |
| Lunch: | Polenta with Tomato–Lentil
Sauce |
| Snack: | Raw carrot and celery sticks |
| Dinner: | |
| Snack: | Strawberry–Rhubarb Pudding |
Polenta with Tomato–Lentil Sauce
Polenta
9 cups water or stock
1 teaspoon sea salt
3 cups polenta (corn grits)
Bring water and salt to a boil. Slowly add polenta while stirring constantly with a whisk until well mixed. Lower flame to minimum, cover pot, and simmer until polenta has thickened, about 20–30 minutes. Stir frequently to avoid burning. Transfer the polenta to a glass loaf pan, and let sit for five minutes. Cut into squares and serve with Tomato–Lentil Sauce.
Tomato–Lentil Sauce
1/2 onion, finely chopped
1 carrot, finely chopped
1 stalk celery, finely chopped
1 clove garlic, minced
2 Tablespoons olive oil
16 ounces fresh peeled tomatoes or 2 8 ounce cans
1 cup lentils
1 cup mushrooms, coarsely sliced
Sea salt and pepper to taste
Parmesan cheese (optional)
Sautè onion, carrot, celery, and garlic in oil until onions are limp and transparent. Add tomatoes and lentils and simmer 30 to 40 minutes with lid ajar. Add mushrooms, cook five minutes longer, and season to taste with salt and pepper. Serve over Polenta.
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Watercress Bisque
1 onion, finely chopped
1 carrot, finely chopped
1 cup dry white wine (optional)
8 cups water
2 bunches watercress (about 8 cups), coarsely chopped, including stems
2 Tablespoons light miso, or to taste
Lemon wedges to garnish
Simmer onions and carrot in wine (or 1/2 cup water) until onion is limp and transparent. Add water and chopped watercress; cover and simmer for 20 minutes. Purée in blender or food processor with miso. Serve garnished with a lemon wedge.
Sweet and Sour Tempeh or Tofu
1/4 cup water
1/4 cup tamari
1/2 teaspoon ground coriander seed
1 clove garlic, minced
2 packages tempeh (1 pound) or 1 pound tofu, cut into 1 inch squares
1/4 cup arrowroot flour
peanut or rice bran oil for deep frying
Mix water, tamari, coriander, and garlic. Dip tempeh or tofu cubes in mix and coat with arrowroot flour. Heat oil in a wok or skillet, and deep fry tempeh or tofu until golden. Drain well on a paper towel. For a low-fat recipe, avoid frying by omitting arrowroot and oil; marinate tofu or tempeh and bake at 350 degrees for 15 - 20 minutes. Serve with Sweet an Sour Sauce.
Sweet and Sour Sauce
1 1/2 cups water
1 cup rice syrup
4 teaspoons tamari
2 Tablespoons rice vinegar
1 Tablespoon tahini
1/2 teaspoon grated fresh ginger
1 Tablespoon kudzu, diluted in 2 Tablespoons cold water
2 green onions, finely chopped
Combine water, rice syrup, tamari, vinegar, tahini, and ginger and bring to a boil. Add diluted kudzu and stir until sauce thickens. Add green onions. One use for this sauce is to pour over Sweet and Sour Tempeh or Tofu.
Strawberry–Rhubarb Pudding
5 cups strawberries, sliced
2 cups rhubarb, diced
3 Tablespoons maple syrup, or to taste
1 teaspoon grated lemon rind
2 Tablespoons agar-agar flakes
1 Tablespoon kudzu, diluted in 2 Tablespoons cold water
Bring strawberries, rhubarb, maple syrup, and lemon rind to a boil and sprinkle in agar-agar flakes. Simmer until all flakes are dissolved (about 10 minutes). Add dissolved kudzu and stir until mixture thickens. Transfer to a bowl or individual cups and refrigerate until set. Garnish with strawberry slices and a sprig of mint.
Photography credits: Polenta: ©iStockphoto.com/tomonikon
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