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 Featured
Recipes
Cheezy Baked
Macaroni
I have had many
requests for a macaroni & cheese substitute,
mainly from people with children. This recipe
was developed with the children in mind, but
Heather and I really like it, too.
Preparation Time:
15 minutes
Cooking Time: 30 minutes
Servings: 6-8
12 ounces uncooked
macaroni
1 ¼ cups raw cashews
1 ¼ cups water
¼ cup nutritional yeast
2 ½ tablespoons chopped pimientos
1 tablespoon lemon juice
2 teaspoons white miso
1 teaspoon onion powder
¼ teaspoon salt
¼ to 1/3
cup whole wheat bread crumbs
Preheat oven to
350 degrees.
Place a large pot
of water on to boil. Drop in the pasta and cook
until just tender, about 6 minutes, depending on
the kind of pasta used. Drain and set aside in
a large bowl.
Meanwhile, place
the cashews in a food processor with half of the
water. Process until fairly smooth, then add
the remaining ingredients, except the bread
crumbs, and process for several minutes until
mixture is VERY smooth. Pour the mixture over
the pasta and stir to combine. Transfer to a
covered casserole dish, sprinkle the bread
crumbs over the top, cover and bake for 30
minutes.
Hints: Use any of
your family’s favorite tubular pasta in this
recipe. The initial cooking time may have to be
adjusted slightly depending on which type of
pasta you choose. Cook until just tender, do
not overcook because the pasta will cook again
while baking.
This may be
prepared ahead of time and refrigerated until
ready to bake. Add about 10 minutes to the
baking time.
Hash Browns
Preparation Time:
2 minutes
Cooking Time: 15-20 minutes
Servings: 2
4-5 cups shredded
potatoes
Preheat a
non-stick pan for 30 seconds, then add the
potatoes to the dry pan. Flatten slightly,
cover with a lid, and cook over medium-high heat
for 5-8 minutes before turning. (Fresh shredded
potatoes will cook faster than frozen shredded
potatoes.) Then turn over and cook for another
7-10 minutes on the other side, turning as often
as you like for even browning.
Hints: Shredded
potatoes may be purchased in supermarkets and
natural food stores, either frozen or fresh.
Check to make sure there are no added oils. Or
you can easily shred your own potatoes using a
food processor. Chopped onions and peppers also
make a delicious addition to Hash Brown
potatoes.
Fat Free Golden
Gravy
This is a
delicious fat-free healthy version of the creamy
Golden Gravy from last month’s newsletter.
You’ll never miss the tahini and you can serve
this one every night of the week! Try this on
the Hash Browns listed above.
Preparation Time:
5 minutes
Cooking Time: 10 minutes
Servings: makes 2 ¼ cups
1 ½ cups vegetable
broth
½ cup water
¼ cup soy sauce
½ teaspoon onion powder
1/3
cup brown rice flour
Place the broth
and water in a saucepan. Stir in the soy sauce
and onion powder. Bring to a boil. Add the
brown rice flour a tablespoon at a time and stir
in well. Cook and stir until thickened.
Walnut Dressing
This dressing is
from Ann Crile Esselstyn in the book
Prevent and Reverse Heart Disease
by Caldwell B. Esselstyn Jr. MD. She calls
it Miraculous Walnut Sauce.
Order the book here.
This is a simple,
delicious dressing that is wonderful on almost
everything. Use sparingly because of the
walnuts and a little goes a long way because it
is very flavorful! Try it on steamed greens or
salads.
Preparation Time:
5 minutes
Servings: makes 2 cups
1 cup walnut
pieces
1 cup water
2 cloves garlic
2-4 tablespoons low sodium soy sauce
Combine all
ingredients in a food processor and process
until VERY smooth. Add more soy sauce according
to your individual taste.
Store in a covered
container in the refrigerator.
Hints: Ann says
this is delicious on kale, and the best way to
cook kale is to boil it in lots of water until
just tender. We agree. This sauce really makes
kale special!
Note: There are
many more delicious recipes in the book listed
above and they all fit the McDougall Program
perfectly. I highly recommend it.
Festive Dal Soup
This soup is a
beautiful red and green color and it is so
delicious and easy to make that it has become a
lunchtime favorite in our home.
Preparation Time:
10 minutes
Cooking Time: 60 minutes
Servings: 4
3 ¼ cups water
1 onion, chopped
2 cloves garlic, crushed
1 ½ teaspoons grated fresh ginger
¾ teaspoon smoked paprika
¼ teaspoon ground cumin
freshly ground black pepper
1 cup red lentils
1 15 ounce can garbanzos, drained and rinsed
1 14.5 ounce can diced tomatoes
1 tablespoon lemon juice
1 teaspoon chili paste (Sambal Oelek)
2 cups fresh chopped spinach
Place ¼ cup of the
water in a large soup pot. Add the onion and
garlic. Cook, stirring occasionally for 3-4
minutes, until softened. Add the ginger,
paprika, cumin and several twists of freshly
ground pepper. Mix in well, then add the
remaining water, the lentils, garbanzos and
tomatoes. Bring to a boil, reduce heat, cover
and simmer for 50 minutes, until lentils are
tender. Add lemon juice, chili paste and
spinach. Cook for an additional 5 minutes.
Season with a bit of sea salt, if desired. Serve
hot.
Mediterranean
Garbanzos
I developed this
recipe on the same day that I made the Cheezy
Baked Macaroni, thinking that our grandson,
Jaysen, would love the pasta and that this dish
would be too spicy for him. Well, he proved me
wrong, and ate 6 bowls of this dish and only a
few bites of the pasta. So I just never know
which foods will appeal to which people since we
all have different tastes.
Preparation Time:
15 minutes
Cooking time: 40 minutes
Servings: 6-8
2 onions, chopped
3 cloves garlic, minced
¼ cup vegetable broth
2 15 ounce cans garbanzo beans, drained and
rinsed
1 28 ounce can crushed tomatoes with basil
1 large fresh tomato, chopped
1 teaspoon oregano
1 teaspoon crushed red pepper flakes
2 tablespoon lemon juice
4 cups packed chopped fresh spinach
freshly ground black pepper
Place the onion
and garlic in a large pot with the vegetable
broth. Cook, stirring occasionally until onion
is tender, about 4 minutes. Add beans,
tomatoes, oregano and red pepper flakes. Mix
well, bring to a boil, reduce heat, cover and
cook for 30 minutes, stirring occasionally. Add
the lemon juice, spinach and several twists of
freshly ground pepper. Cook for an additional 5
minutes, until spinach is tender. Serve over
hot brown rice or whole wheat couscous. |
