 slice. Add lemon juice to 4 cups boiling water. Place celeriac in
boiling water and boil 3-5 minutes or until tender-crisp. Drain well.
Combine mayonnaise and mustard. Toss celeriac in the mixture. Serve
at room temperature or chilled. Serves 4.
ASPARAGUS ITALIAN STYLE 7 Min.
1 pound asparagus
1 tablespoon olive oil
1 teaspoon fresh lemon juice
Break heaviest part of stalk from each asparagus spear. Wherever stalk
breaks naturally is division between tender and stringy parts of vegetable.
In a large saucepan, bring 2 quarts of water to a boil. Add asparagus and
boil, uncovered, for 3-4 minutes until just tender-crisp. Remove as
paragus from water. In serving dish, immediately toss in olive oil and
lemon juice. Serves 2-4.
212 • FIT FOR LIFE BROCCOLI IN LEMON BUTTER SAUCE lOMin.
3-4 stalks broccoli with florets
2 tablespoons butter
2 teaspoons fresh lemon juice
Cut heavy stalks off broccoli, leaving floret and 2-3 inches of stem. Re
serve stalks for Teriyaki Broccoli (see page 168), soups, or vegetable
dishes. Cut each broccoli stem into individual florets. Place in steamer,
covered, over boiling water 5-7 minutes. Broccoli stems should be tender
when pierced with tip of sharp knife and should retain their bright green
color.
In small saucepan, melt butter over low heat. Whisk in lemon juice.
Pour sauce over hot broccoli. Serves 2-4.
DAY TWENTY-FIVE—THURSDAY
BREAKFAST:
Same as Day One.
LUNCH:
Fresh fruit or carrot juice (optional)
Stuffed Pita Sandwich (see page 182), or Energy Salad (see page 149)
DINNER:
Fresh Vegetable Juice Cocktail, if desired (see page 152)
Golden Potato Soup,' or Carrot-Leek Bisque (see page 192)
Stir-fried Black Mushrooms with Zucchini and Chinese Greens *
Dilled Cucumbers (see page 185)
GOLDEN POTATO SOUP 30 Min.
2 tablespoons butter
1 teaspoon safflower oil
1 clove garlic, minced
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 213 1 large onion, coarsely chopped
2 cups celery, chopped
5 medium russet potatoes or 8 White Rose potatoes, peeled and cut
into 1-inch cubes
6-8 crookneck squash, cut into Winch slices
1 tablespoon white miso or 1 vegetable bouillon
1 teaspoon dried thyme
{A teaspoon dried tarragon
Vz teaspoon dried sage
Sea salt, seasoned salt, or salt-free seasoning
Dash of cayenne
6—7 cups water
In heavy soup kettle, melt butter and heat oil. Add garlic, onion, and
celery, and saute until they begin to wilt. Add potatoes, squash, miso or
bouillon, and seasonings. Add water to cover vegetables. Bring to a boil.
Simmer, covered, for 20 minutes or until vegetables are soft. Cool
slightly, and puree in increments in blender to a smooth golden cream.
Reheat gently, stirring so soup doesn't stick. Serves 4.
STIR-FRIED BLACK MUSHROOMS WITH ZUCCHINI AND
CHINESE GREENS 45 Min.
NOTE: This is a basic stir-frying technique that can be used successfully
with whatever vegetables you happen to have on hand. If you don't have
dried mushrooms, you can substitute standard fresh mushrooms or
steamed carrots. Broccoli or snow peas can be substituted for zucchini, but
they should be blanched or presteamed before adding them to the wok, 1
minute of blanching for snow peas, 5 minutes of steaming for broccoli.
Cabbage can be substituted for Chinese greens.
2 cups dried black mushrooms
2 cups vegetable broth or soup stock
6-7 scallions
1 bunch Chinese greens or bok choy greens (approximately 4 cups)
1 tablespoon safflower oil
Prepare the vegetables.
Soak mushrooms in vegetable broth or stock until completely hydrated,
approximately 30 minutes. While mushrooms are soaking, cut zucchini
214 • FIT FOR LIFE and scallions into diagonal slices, and coarsely shred Chinese greens. Set
aside in separate bowls. Drain mushrooms, reserving broth for sauce and
final preparation. Cut heavy stems from mushrooms, and cut large ones
in half. Place in bowl with zucchini.
Seasonings:
1 clove garlic, minced
1 teaspoon fresh ginger, minced, or Vi teaspoon ginger powder
Safflower oil
Prepare the seasonings.
Mince garlic and ginger. Place in small bowl, and cover with small
amount of safflower oil. PLACE YOUR WOK ON HIGH HEAT AND ALLOW
IT TO HEAT UNTIL YOU ARE READY TO COOK.
Sauce:
1 cup vegetable broth from mushrooms
2 tablespoons tamari or thick soy sauce
1 teaspoon honey
1 tablespoon Chinese bean paste or tofu sauce or Hain barbecue
sauce
2 teaspoons fresh lemon juice or dry sherry
Vz teaspoon curry powder
Prepare the sauce.
Combine all ingredients. Mix well.
'Thickener:
1 tablespoon arrowroot or Japanese kuzu
2 tablespoons cold water
1 teaspoon safflower oil
Prepare the thickener.
Combine all ingredients until smooth.
Last-minute preparation.
Line up ingredients so they are easily accessible in this order: 1) oil 2)
seasonings, 3) scallions, zucchini and mushrooms, greens, 4) sauce and
5) thickener.
Place oil in preheated wok. Immediately add seasonings. Immediately
A FOUR-WEEK EXAMPLE OF THE FITNESS LIFE-STYLE • 215 add scallions, and toss. Immediately add mushrooms and zucchini, con
tinuously tossing vegetables in oil. If zucchini begins to scorch, add a few
teaspoons of vegetable broth. Continue tossing until zucchini and scal
lions turn a bright color. Add greens. Toss continuously. Add sauce,
tossing continuously until greens begin to wilt. Add thickener in a thin
stream. Toss all vegetables to coat well with sauce. Turn out on platter
and serve immediately. Serves 3—4.
MAIN-COURSE SALAD DA Y
DAY TWENTY-SIX—FRIDAY
BREAKFAST:
Fresh fruit juice
LUNCH:
Continue on fruit and juice throughout the day.
DINNER:
1 papaya, or several fresh pineapple spears, or 1 whole grapefruit
Cantonese Seafood Salad *
CANTONESE SEAFOOD SALAD 45 Min.
2 cups bok choy
2 cups mung bean sprouts
2 cups snow peas
Vi cup carrots, shredded (optional)
1 cup dried wood ear, cloud ear, or Chinese black fungus (optional),7
presoaked for 30 minutes
2 teaspoons safflower oil (optional)
3 cups shrimp, crabmeat, or other seafood
4 cups romaine lettuce, coarsely shredded
2 cups spinach, coarsely shredded, or Chinese cabbage, finely
shredded
7Available dried in Asian markets and fresh in finer supermarkets.
216 • FIT FOR LIFE Prepare the salad.
Soak cloud ear in warm water until they swell and soften, about 30 min
utes. Thinly slice bok choy. Cut through sprouts once or twice to make
them bite-size. String snow peas and blanch, whole, in boiling water for
1 minute. Drain and immediately place under cold water or plunge into
bowl of ice water. Dry and cut them into '/4-inch diagonals.
Blanch carrots for 1 minute in boiling water. Drain and immediately
place under cold water or plunge into bowl of ice water.
Drain cloud ear, reserving stock for another meal. Dry them and cut
into thin strips. Use raw, or saute in oil until tender.
If using fresh shrimp, plunge them in their shells into boiling water,
and boil 3-4 minutes until they turn pinkish white. Drain and run under
cold water. Peel skins off, cut each shrimp in half lengthwise, and re
move any waste deposits with a damp paper towel. If using frozen
shrimp, steam for 3-5 minutes, undefrosted, in a vegetable steamer.
Drain well. If using frozen crabmeat, defrost it, rinse, and pick out any
shells. Drain well. In a large bowl, add shrimp and vegetables to greens.
CANTONESE DRESSING:
2 tablespoons cilantro or arugula, minced (optional)
1 tablespoon scallion, minced
V4 teaspoon dried ginger or Vi teaspoon fresh ginger, minced
1 teaspoon roasted sesame oil
Vi teaspoon honey
2 tablespoons fresh lemon juice
2 tablespoons safflower oil
1 teaspoon Hain or Robbie's barbecue sauce or tofu sauce
1 tablespoon tamari
V-t teaspoon sea salt (optional)
Prepare the dressing.
Combine all ingredients. Mix well. Pour over salad. Toss well. Serves 2.
DAY TWENTY-SEVEN—SATURDAY


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