Recipe: Nutrient-full Simple Dishes: Menu 4
| Breakfast: | sweet potato oatmeal |
|---|---|
| grapefruit juice | |
| Lunch: | udon soup |
| fresh cherry tomatoes | |
| Dinner: | pressed tofu mix with spinach |
| mushroom and bok choy | |
| vegetable soup | |
| brown rice |
Sweet Potato Oatmeal
1 cup dry quick cook oatmeal
1/2 cup uncooked sweet potato, peeled and diced
Cook sweet potato in 3 cups of water till tender. Add oatmeal and cook for another minute. Serve warm.
Udon Soup
1 lb. udon
4 cups broth or water
1/4 cup spinach
1/4 cup shiitake mushroom
1/4 cup tofu
2 eggs
Bring broth to boil, add udon. Arrange spinach, mushroom, tofu and eggs on top. Simmer for 15 minutes.
Pressed Tofu and Spinach Mix
2 cups of fresh spinach
1/2 lb. of pressed tofu
1 tblsp of sesame oil
1/4 teasp of salt
Boil water, blanch spinach and pressed tofu, let cool. Chop greens and dice tofu into tiny pieces. Mix greens, tofu with salt and sesame oil. Can be refrigerated. Serve cool.
Mushroom Bok Choy
1 cup shiitake mushrooms
2 cups bok choy
1 cup broth
salt and pepper
Blanch bok choy in boiling water for 30 seconds. Set aside. Cook mushroom in broth for 10 minutes. Thicken broth with 2 tblsp of corn starch water. Add salt and pepper to taste. Pour mushroom and broth over bok choy and serve.
Vegetable Soup
1 tomato, cut into sections
1 ear corn, cut into four sections
1/2 cup cabbage leaves
1/4 cup chopped celery
1/4 cup carrots
3 cups water
salt and pepper
In a large stew pot, put everything except tomato in. Bring soup to boil. Simmer for 15 minutes. Add tomato and simmer for another 5 minutes. Serve hot.