June 2005

Vol. 4, No. 6

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Featured Recipes

FLUFFY PANCAKES

These are a favorite breakfast in our home; and with Heather’s help, they are better than ever.  She added a few new flavor ingredients and also made them lighter with the addition of some sparkling water.  These are easier to make than you would believe, and everyone loves them!  These are wonderful served with a little maple syrup or applesauce.  Jaysen and I like them plain!

Preparation Time:  10 minutes
Cooking Time:  10 minutes
Servings:  makes 10-12 pancakes 

¾ cup whole wheat pastry flour
¾ cup unbleached white flour
2 teaspoons baking powder
dash salt
1 cup mashed ripe bananas
1 tablespoon egg replacer mixed in ¼ cup warm water
1 tablespoon lemon juice
1 tablespoon Wonderslim fat replacer
1 cup soy or rice milk
½ cup sparkling water
1/3 cup fresh blueberries (optional)

Mix the flours, baking powder and salt together in a bowl.  Place the bananas in another bowl and mash well.  (This is about 2 ½ bananas.)  Mix the egg replacer and water and beat until frothy.  Add to bananas and mix well.  Stir in the Wonderslim fat replacer, the lemon juice, the soy or rice milk, the sparkling water and mix again.  Pour into the dry ingredients and stir to mix. Stir in the blueberries.  Do not over-beat. 

Heat a non-stick griddle over medium heat.  Pour mixture by ¼ cup measure onto the dry, heated griddle.  Flip and turn over when bubbles start to appear on the surface.  Cook until brown on both sides.  Repeat until all mixture has been used.

Hint:  The new directions for Egg Replacer call for mixing with WARM water.  This makes the mixture foamier and seems to work better in all recipes.  I will sometimes whisk the mixture ahead of time (by 5 minutes or so) and let it sit on the counter until I need it in the recipe. The blueberries are an option in this recipe, but when fresh blueberries are in season they really make these pancakes a special treat!  The addition of the sparkling water makes a delicious, light pancake that rises as it cooks.  If you make the batter ahead of time, you may need to add a bit more liquid to thin it out slightly before pouring onto the griddle. This may also be made with all whole wheat pastry flour.  It will be slightly heavier in texture.  These may be refrigerated or frozen, and heated in the microwave or oven at a later time.  We also like them cold as a snack.  

BASIC MEXICAN BEAN FILLING

This is a basic bean mixture that I use rolled up in a corn tortilla, as a topping for a salad, as a spicy stew base, to top a baked sweet potato, added to Bean Enchiladas, or even as a topping for pizza.  Ideas on how to use the filling for all of these follow this basic recipe.  This may be made ahead of time and refrigerated or frozen for later use.  This basic filling is easy to make over the weekend for several quick meals during the week.

Preparation Time:  15 minutes
Cooking Time:  30 minutes
Servings:  makes 6 cups

1/3 cup water
2 large onions, chopped
4 cloves garlic, minced
1 jalapeno, minced (seeds removed, if desired for less heat)
1 tablespoon chili powder
1 tablespoon ground cumin
1 tablespoon ground coriander
4  15 ounce cans pinto beans, drained and rinsed
1  28 ounce can crushed tomatoes
¼ to ½ cup enchilada sauce

Place the water and onions in a large pan.  Cook, stirring frequently until onions soften slightly.  Add garlic and jalapenos, stir and cook until slightly softened.  Add chili powder, cumin and coriander.  Mix well.  Add the beans and tomatoes, stir and continue cooking for about 15 minutes.  Slightly mash the mixture with a bean masher while still in the pot.  Stir well.  Add the enchilada sauce to taste and heat through.

Variation:  This may also be made with 1 can of beans and 4 cups of the Tofu TVP from the May 2005 newsletter.  You can also make this with small red beans or black beans, or use a combination of different beans.

BEAN TACOS

Preparation Time:  5 minutes
Cooking Time:  5 minutes
Servings:  2

2 cups Basic Mexican Bean Filling
1 cup shredded lettuce
¼ cup chopped green onions
¼ cup chopped tomatoes
½ cup salsa
soft corn tortillas
chopped cilantro (optional)
Tofu sour cream (optional) (June 2002 newsletter) 

Heat the Basic Mexican Bean Filling while preparing the toppings.  Warm tortillas in the microwave or on a griddle on the stove.  Spoon the warmed filling down the center of the tortilla and top with lettuce, green onions, tomatoes and salsa.

Add chopped cilantro and tofu sour cream, if desired.  Roll up and eat.

TACO SALAD

Preparation Time:  5 minutes
Cooking Time:  5 minutes
Servings:  2

2 cups Basic Mexican Bean Filling
1 bag pre-washed salad greens
2 tomatoes cut into wedges
2 cups broken fat-free tortilla chips
½ cup salsa
 
Heat the Basic Mexican Bean Filling while preparing the toppings.  Place the lettuce into a large bowl.  Add the tomatoes, tortilla chips and salsa and toss to mix.  Divide into 2 bowls.  Spoon some of the warmed filling onto each salad.

MEXICAN BAKED SWEET POTATOES

Preparation Time:  5 minutes
Cooking Time:  45 minutes
Servings:  2

2 large sweet potatoes or yams
2 cups Basic Mexican Bean Filling

Optional toppings:
Tofu sour cream (June 2002 newsletter)
Chopped cilantro
Sliced jalapenos
Shredded soy cheese

Preheat oven to 350 degrees.

Scrub the sweet potatoes and prick with a fork.  Place on a baking sheet and bake until tender, about 45 minutes. 

Meanwhile, heat the Basic Mexican Bean Filling in a saucepan or the microwave.

Split open the baked potatoes, top with the bean filling and any of the options listed above.

MEXICAN BEAN STEW

Preparation Time:  10 minutes
Cooking Time:  20 minutes
Servings:  2

2-3 medium red potatoes, chunked
2 cups Basic Mexican Bean Filling
1  15 ounce can garbanzo beans, drained and rinsed
1 zucchini, chunked 

Optional toppings: 
Chopped onions
Shredded soy cheese
Tofu sour cream (June 2002 newsletter)
Chopped cilantro

Cook the potatoes in water to cover until slightly tender, about 10 minutes.

Meanwhile, place the Basic Mexican Bean Filling in a large pan with the garbanzos and zucchini. Bring to a boil, reduce heat to low, cover and cook for 10 minutes.  Add the potatoes, mix well and continue to cook for another 10 minutes.

Serve in a bowl with any of the optional toppings listed above.

Hint:  To make this less thick (more like a soup) add from ½ to 1 cup of vegetable broth or water to the filling when you begin to heat it.

MEXICAN BEAN ENCHILADAS
Original recipe is found in the May 2003 newsletter.

Instead of using the mashed pinto beans in the enchiladas, use the Basic Mexican Bean Filling instead.  Or use it in addition to the mashed beans for even more flavor.  If you make the filling with the Tofu TVP variation, then combine it with the beans, green onions, corn, and olives from the original recipe before rolling it up in the tortillas.  It is a very simple way to make a fantastic enchilada casserole.

MEXICAN PIZZA

Preparation Time:  10 minutes
Cooking Time:  10-12 minutes
Servings:  6 

2 cups Basic Mexican Bean Filling
1 large Kabuli Pizza Crust
¼ cup chopped onions
¼ cup chopped tomatoes
¼ cup chopped ripe olives (optional)
1 tablespoon chopped green chilies
1 cup shredded lettuce
½ cup salsa
Tofu sour cream (optional)

Preheat oven to 450 degrees.

Spread the bean filling over the crust. Layer the onions, tomatoes, olives and green chilies over the beans.  Bake for 10-12 minutes, until crust is golden.  Remove from oven.  Top with shredded lettuce, salsa and tofu sour cream, if desired.  Slice and serve.

Hint:  Kabuli pizza crust is made by Dallas Gourmet Bakery.  Many natural food stores carry this brand.  Or you may order it by calling (972) 247-9835.  It is made with no dairy or added oils.

TOMATO AND BLACK BEAN SALSA
by Alex Bury, cooking instructor, The McDougall Program

Preparation Time:  20 minutes
Servings:  variable

1 1/2 cups ripe fresh tomatoes, de-stemmed and diced
1 cup red pepper, de-stemmed, de-seeded, and diced
1/2 cup red onion, diced
1/3 cup green onions, thinly sliced
1/4 cup jalapeno pepper, de-stemmed, de-seeded, and diced—optional!
1/4 cup freshly chopped cilantro—optional!
1 tablespoon garlic, minced
3/4 cup cooked black beans
1-2 tablespoons lime juice, to taste
salt and freshly ground black pepper, to taste

In a medium bowl, place the tomatoes, red pepper, red onion, green onions, jalapeno pepper, cilantro, and garlic, and toss well to combine. Add the black beans and toss gently to combine. Season to taste with lime juice, salt, and pepper, and toss gently. Serve as a condiment to Mexican or Southwestern style dishes, as a filling for sandwiches or wraps, or as a dip for raw veggies or baked tortilla chips.

Fresh salsa can be made of anything—use your imagination and what you have on hand!

Corn
Beans
Chopped fresh, raw veggies
Mango
Pineapple
Tomatillos (green, tart tomatoes)

Hint:  Canned black beans may be used in this recipe.

Looking for More Recipes?  Mary McDougall Recommends:

THE VEGGIE QUEEN COOKBOOK

Vegetables Get the Royal Treatment

By Jill Nussinow, MS, RD

Jill Nussinow has been one of the cooking instructors for the McDougall Program in Santa Rosa, CA.  She knows more about vegetables than anyone I have ever met.  Her new cookbook has just been released with over 100 seasonal recipes using all of those fantastic looking vegetables that you see in the market and have no idea what to do with.  The cookbook is “McDougall Friendly” with a page dedicated to adapting the recipes to fit the McDougall program.  It is filled with unique ways to make vegetables a delicious part of your meal plan.

For more information or to order go to www.vegetarianconnection.com.

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