sample menus
To help you on the quest for seasonal eating and balance in your diet, I’ve included some sample menus for each season. Since the recipes are listed by season, it is easy to pick and choose a meal, but the list below is made up of recipes I like to serve together. Included are menu ideas for other popular occasions, as well as meals that kids love.
spring
breakfast
coconut bliss granola with key-lime soy yogurt
lunch
love your heart beet soup
spring kale salad with sweet miso dressing
blackened tempeh caesar wrap
dinner
black-eyed pea bbq stew
lemon-roasted asparagus
brown rice
orange-wakame cucumber salad
dessert
springtime lemon bars
summer
breakfast
sweet polenta porridge
or strawberry shortcake smoothie
lunch
chilled corn bisque
curry chicken-less salad wrap
dinner
penne with creamy red pepper sauce
steamed broccoli
dessert
heavenly raw chocolate mousse
marinated portabella steaks with root fries
autumn
breakfast
thyme for miso with steamed greens
lunch
tempeh avocado sushi rolls
fried kabocha with peanut sauce
dinner
millet mashed “potatoes”
blanched greens with basil-pecan pesto sauce
maple-glazed tempeh
dessert
coconut-orange bread pudding
winter
breakfast
gluten-free savory biscuits with apricot-blueberry fruit compote
lunch
millet-black bean burgers
blanched greens
dinner
marinated portabella steaks
not-so-forbidden rice salad
perfect winter stew
dessert
wheat-free fudgy chocolate brownie sundae
bbq and picnic food
mango-pineapple tropical soup
marinated portabella steaks
not-your-average cabbage slaw
barbecued seitan burger
un-tuna salad
southwest grilled corn salad
hawaiian tofu and veggie kabobs
strawberry-mint limeade
lunch on the go
blackened tempeh caesar wrap with wasabi sweet potato salad
land and sea soba salad with steamed greens
curry chicken-less salad wrap with mac n’ kale salad
macrobiotic lunch – brown rice, basic beans, steamed greens, orange-wakame cucumber salad
perfect no-oil potluck dishes
spring
spring kale salad with sweet miso dressing
blanched greens with basil-pecan pesto sauce
spring green casserole
barley “hato mugi” pilaf
simple lemon-scented basmati rice
summer
fresh green salad with cilantro-lime dressing
nishime
asian millet and quinoa pilaf
fiesta quinoa salad
red quinoa salad
autumn
pumpkin with apricot glaze
sweet potato puree
winter
gingery bok choy-burdock sauté
miso-baked daikon
not-so-forbidden rice salad
food for the kiddos
strawberry shortcake smoothie
mixed berry couscous surprise
tofu scramble sammich
tofu salad (eggless egg salad) wrap
penne with creamy red pepper
macro “mac and cheeze”
pan-fried tofu with carrot-ginger sauce
chewy trail mix bars