 just tender. Place vegetables in serving dish. Cut squash
into quarters, lengthwise, and then into '/2-inch cubes. Combine butter
and lemon juice in measuring cup, and pour over vegetables. Toss
gently. Serves 4.
ALL-FRUIT DAY
DAY TWENTY-TWO—MONDAY
BREAKFAST:
Fresh fruit juice
LUNCH:
Fresh fruit juice, fruit salad of your choice, or assorted pieces of fruit;
Cantaloupe Ice (see page 204), if desired
DINNER:
Fresh fruit
Date or Strawberry Shake (see page 194), if desired
The All-fruit Day is your best friend in the care, upkeep, and beautification of
your body. Once you have mastered this valuable tool for weight loss and
health, you are on your way to a new fitness life-style.
DAY TWENTY-THREE—TUESDAY
BREAKFAST:
Same as Day One.
LUNCH:
Fresh fruit or carrot juice (optional)
Nuts and Cukes (see page 162), or Romaine Roll-ups*
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 207 DINNER:
Fresh Vegetable Juice Cocktail, if desired (see page 152)
Bollito Misto (Steamed Vegetable Platter),* or Steamed Artichoke,*
and Caesar Salad (see page 163)
Curried Corn Salad,* if desired
ROMAINE ROLL-UPS 15Min.
This is a satisfying finger-food salad whose origin is the burrito. Crisp,
slenderizing romaine lettuce leaves are used as wrappers. They are stuffed
with a mixture of avocado and other vegetables.
1 large avocado
1 large tomato, coarsely chopped
1 small cucumber or 2 pickling cukes, peeled and chopped
1 tablespoon red onion, chopped (optional)
1-2 cups mung bean or alfalfa sprouts, or both
1 teaspoon Gulden's Spicy Brown mustard (optional)
1 tablespoon fresh lemon juice
1 head romaine lettuce, washed and dried
Slice avocado in half lengthwise. Remove seed and set aside. Scoop pulp
from skin into medium-size bowl. Mash thoroughly with fork. Add
tomato and cucumber to avocado. Add onion, if desired, mustard, and
lemon juice. Stir in sprouts. Arrange lettuce leaves around sides of large
bowl in the form of a flower. Mound avocado mixture in center. To eat,
place large spoonful of avocado in center of a lettuce leaf and roll leaf
burrito-style. Serves 2.
NOTE: If you are not using the avocado mixture immediately, place it in
a container with the pit. This will keep it from turning brown.
BOLLITO MISTO (Steamed Vegetable Platter) 40 Min.
3-4 beets
4 new potatoes, unpeeled, or 4 turnips, peeled
4 medium carrots or parsnips
3 large stalks broccoli with florets
208'FIT FOR LIFE Vi medium cabbage
4 small zucchini
OR
Any vegetable assortment of your choice
Y* cup butter, melted, or Herbed Butter Sauce (see page 210)
Squeeze of fresh lemon juice (optional)
Scrub beets and potatoes or turnips, and peel carrots. Place in vegetable
steamer, covered, over boiling water for approximately 20 minutes or
until tender when pierced with tip of sharp knife. Remove from heat, and
peel beets, and potatoes, if desired. Set aside.
Cut thick stalks from broccoli, leaving approximately 3 inches of stem,
and floret. Cut cabbage into quarters. Place broccoli, cabbage, and whole
zucchini in vegetable steamer, covered, over boiling water for approx
imately 10 minutes or until tender. Remove from heat. Slice broccoli
and zucchini lengthwise. Cut beets, potatoes, and carrots into bite-size
cubes.
Arrange green vegetables in center of platter with beets, potatoes, and
carrots around them. Serve with melted butter seasoned with a squeeze of
lemon juice, or with Herbed Butter Sauce. Serves 3-4.
NOTE: A high-water-content steamed vegetable meal like this will speed
elimination of excess weight. Make it part of your repertoire.
STEAMED ARTICHOKES 50Min.
Artichokes are delicious and easy to make. Although not a heavy food,
they are particularly satisfying and filling when you are craving something
heavy. Make them the main part of a meal rather than the traditional
first course from now on. When selecting artichokes, choose those whose
petals have not opened far. The tighter and more compact the artichoke,
the fresher.
4 artichokes
1 bay leaf (optional)
1 clove garlic (optional)
Several stalks celery (optional)
Cut off or trim end of artichoke stem. If desired, snip thorny tip off each
leaf. Wash artichokes, taking care to shake out excess water so they will
not be soggy when steamed. Place in a vegetable steamer, covered, over
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 209 boiling water to which you have added bay leaf, garlic, and celery stalks.
Steam for 35-45 minutes, depending on size. The artichokes are ready
when one of outer leaves can easily be removed. Discard bay leaf, celery,
and garlic. Serve with melted butter or Herbed Butter Sauce (see below).
Serves 2-4.
HERBED BUTTER SA UCE: 7 Min.
Vi cup butter
1 shallot, minced
1 teaspoon Dijon mustard
1 tablespoon fresh chervil or 1 teaspoon dried chervil
1 tablespoon fresh thyme or 1 teaspoon dried thyme
1 tablespoon fresh parsley, chopped
Vi teaspoon sea salt (optional)
Melt butter. Add shallot, and saute briefly to soften. Pour butter-shallot
mixture into blender. Add mustard, herbs, and salt, if desired, and blend
until smooth. Serve hot, over vegetables.
CURRIED CORN SALAD 20 Min.
1 tablespoon safflower oil
Vi cup red onion, finely diced
Vi cup red pepper, finely diced
¥z cup green pepper, finely diced
Vi teaspoon curry powder
Vi teaspoon dried oregano
Vi teaspoon turmeric
4 cups cooked corn (If you are using fresh corn, which is preferable in
summer when it is abundant, steam corn first for 5 minutes, then
cut from cob.)
Vz cup pimento-stuffed green olives, sliced
Vl cup mayonnaise
V* teaspoon sea salt, seasoned salt, or salt-free seasoning
2 tablespoons fresh cilantro, chopped (optional)
Heat oil in large skillet. Add onion, and saute until soft. Add red pepper
and green pepper, and saute briefly until they just begin to wilt. Add
210 • FIT FOR LIFE curry powder, oregano, and turmeric, and saute" briefly. Add to corn in a
large bowl. Stir in olives. Add mayonnaise and sea salt, and mix well.
Garnish with cilantro. Serves 3.
DAY TWENTY-FOUR—WEDNESDAY
BREAKFAST:
Same as Day One.
LUNCH:
Fresh fruit or carrot juice (optional)
Energy Salad (see page 149) or New York Goodwich (see page 159)
DINNER:
Fresh Vegetable Juice Cocktail, if desired (see page 152)
Garlic Broiled Chicken (see page 198), or Yam Stew"
Celeriac Salad," or French Green Salad (see page 154)
Asparagus Italian Style,* or Broccoli in Lemon Butter Sauce*
YAM STEW 40 Mm.
1 large or 2 small yams, peeled and quartered
2 crookneck squash
2 large zucchini
1 large carrot, peeled and cut into '/2-inch slices
2 cups fresh or frozen lima beans or peas
2 tablespoons butter
Vi teaspoon sea salt, seasoned salt, or salt-free seasoning
Place yams, squash, and zucchini in vegetable steamer covered, over
boiling water for 5-7 minutes until tender. Remove squash when tender,
and allow yams to continue cooking until tender, approximately 20 min
utes more. In separate steamer, steam carrots and limas for approximately
15 minutes or until tender. If using frozen limas or peas, steam carrots
for 10 minutes, then add peas for another 5 minutes. If using fresh limas
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFESTYLE • 211 or peas, steam them for 20 minutes. Steam carrots for 15 minutes sepa
rately. Place carrots and limas or peas in serving dish. Cut zucchini and
squash into '/2-inch slices, and add to serving dish. Cut yams into 1-inch
pieces, and add to serving dish. Add butter and seasoning. Toss well, and
serve. The variety of flavors and textures makes this dish absolutely de
lightful. Serves 2 as a main course.
CELERIAC SALAD 2SMin.
1 medium celeriac (celery root)
2 tablespoons fresh lemon juice
Vi cup mayonnaise
2 teaspoons Dijon mustard
Cut celeriac into very thin slices. Cut peel from slices, then julienne
each


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