More McDougall Favorite Recipes
Here
are more of our favorite recipes,
some of them a bit richer, great for
guests or a special meal.
McVeggie Burgers
This is my latest variation. I use
firm water packed tofu and process
it until fairly smooth.
Preparation Time: 30 minutes
Baking Time: 30 minutes
Servings: makes 16 burgers
2
pounds firm water-packed tofu,
drained well
10 ounce package frozen chopped
spinach, thawed
2 tablespoons water
1 large onion, chopped
½ pound mushrooms, chopped
3 cloves garlic, pressed
3 cups quick oats
2 tablespoons soy sauce
2 tablespoons vegetarian
Worcestershire sauce
2 tablespoons Dijon mustard
1 teaspoon paprika
1 teaspoon lemon juice
½ teaspoon ground black pepper
Preheat oven to 350 degrees.
Place
the tofu in a food processor and
process until fairly smooth,
stopping several times to scrape
down the bowl. Transfer processed
tofu to a large bowl and set aside.
Drain
the spinach well and press any
excess water out with your hands.
(Spinach should be very dry.) Set
aside.
Place
the water, onion, mushrooms and
garlic in a large non-stick frying
pan. Cook, stirring frequently
until onion has softened and all
liquid has been absorbed, about 5-6
minutes. Set aside.
Add
the oats and the seasonings to the
tofu mixture and mix well. Add the
spinach and mix in well, using your
hands. Add the onion mixture and
continue to mix with your hands
until all ingredients are well
combined. Take a small amount and
form into a ball shape (a bit larger
than a golf ball), then flatten into
a burger-sized patty about ¼ inch
thick and place on a non-stick
baking sheet. (If you do not have a
good non-stick baking sheet, then
lightly oil your baking sheet
first.) Repeat this process until
all the mixture is used. (It will
help to lightly moisten your hands
several times during this process.)
Bake for 20 minutes, then flip over
and bake an additional 10 minutes.
Cool on racks after removing from
the oven. Serve in a whole wheat
bun with your favorite condiments.
Hints: These may be prepared ahead
and refrigerated or frozen for
future use. They reheat well in the
microwave, in the oven, or on a
grill or griddle.
Tamale Burgers
We like to serve these in a corn
tortilla, with lettuce, tomatoes,
and the Taco Sauce recipe which
follows. Some sliced avocado could
also be added, if desired.
Preparation Time: 30 minutes (need
cooked rice)
Cooking Time: 45 minutes
Cooling Time: 50 minutes
Servings: 8-10
2
tablespoons vegetable broth
1 onion, finely chopped
1 small red bell pepper, finely
chopped
¾ cup frozen corn kernels, thawed
1 chipotle chile in adobo sauce,
minced
2 teaspoons adobo sauce
2 cloves garlic, minced
1 teaspoon ground cumin
dash salt (optional)
1/3 cup masa harina (for tortillas)
½ cup water
3 cups cooked brown rice
½ cup chopped fresh cilantro
1 ½ tablespoons fresh lime juice
¾ teaspoon lime zest
8-10 corn tortillas
Place
the vegetable broth in a large
non-stick frying pan with the onion,
bell pepper, corn, chipotle chile,
adobo sauce, garlic, and cumin.
Cook, stirring occasionally, for
about 10 minutes, until vegetables
are softened.
Mix
the masa harina with the water in a
small bowl. Add to the vegetable
mixture and mix well. (Mixture will
be very thick.) Cover and cook over
low heat, stirring once or twice,
for about 5 minutes.
Heat
the cooked rice until hot. Place in
a large bowl and add the vegetable
mixture to the rice along with the
remaining ingredients, except the
tortillas. Mix well and set aside
for 20 minutes.
Place
several sheets of parchment paper
over large baking trays. Fill a
medium bowl of water and place it
next to your work surface. Wet
hands and shape mixture one at a
time into flattened oblong burgers
(just the right size for fitting
into the tortillas). Place each
shaped burger onto the parchment
paper. Repeat until all mixture is
used. Refrigerate burgers for 30
minutes.
Grill
burgers over medium heat for about 7
minutes on each side, until crusty
on the outside. This may be done on
a charcoal or gas grill, or on a
griddle on the stovetop.
Place
each burger in a corn tortilla, add
lettuce, tomatoes, avocado, if
desired, and spoon some Taco Sauce
over the top. Fold up and enjoy.
Hints: Masa harina can usually be
found in Latin American markets, or
in the ethnic section of some
supermarkets. It is a fine corn
flour that is used to make tortillas
and tamales. I usually make a
double batch of these burgers
because they freeze well and then I
have an easy meal for sometime
later. These may also be shaped
into the traditional burger shape
and eaten on whole wheat buns. They
have a decidedly Mexican flavor to
them, so they are best topped with
Mexican-style seasonings.
Taco Sauce
This is a creamy, slightly spicy
sauce that is wonderful with raw
veggies, or drizzled over tacos.
Preparation Time: 5 minutes
Servings: makes 3 cups
1 package soft silken tofu
1 ½ cups tofu sour cream
1 package Bearitos Taco Seasoning
mix
Place
the tofu in a food processor and
process until fairly smooth. Add
the tofu sour cream and process
until very creamy. Add the package
of seasoning mix and process until
blended. Pour into a covered
container and refrigerate for an
hour or two to allow flavors to
blend.
Hint:
Recipe for tofu sour cream can be
found in the June 2002 newsletter.
Hoisin-Tofu Lettuce Wraps
These are a great finger food, fun
to eat, but a bit messy. For a lower
fat variation, see the suggestion
under hints.
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Servings: 4 (enough for 2 people)
Filling:
½ cup pine nuts
12 ounces firm water-packed tofu
(not silken)
3 tablespoons rice vinegar
2 tablespoons soy sauce
1 tablespoon sugar
¼ teaspoon chili-garlic sauce
dash sesame oil
1-2 tablespoons hoisin sauce
1 cup chopped fresh cilantro OR
Italian parsley
8 iceberg or butter lettuce leaves
Toast
the pine nuts in a dry non-stick pan
for about 4 minutes, stirring
constantly, until they are golden
brown. Remove from heat and set
aside.
Cut
tofu into small (1/4 inch) cubes.
Combine rice vinegar, soy sauce,
sugar, chili-garlic sauce and sesame
oil in a small bowl. Heat a
non-stick frying pan over
medium-high heat, add tofu and sauce
mixture, cook stirring constantly
until sauce is absorbed, about 3-4
minutes. Stir in the hoisin sauce,
mix well, then add the cilantro or
parsley. Heat and stir for about 1
minute. Remove from heat and stir
in the reserved pine nuts.
Serve
in lettuce leaves, with some
additional hoisin sauce to spoon
over the top. If desired.
Hints: Instead of the pine nuts,
mix ½ cup of chopped water chestnuts
in with the tofu before cooking and
add an extra tablespoon of the
hoisin sauce.
Tofu Loaf
This is an excellent, firm loaf to
serve with mashed potatoes and
gravy. The leftovers also make a
great sandwich filling.
Preparation Time: 15 minutes
Cooking Time: 45 to 60 minutes
Servings: 6-8
30
ounces water-packed firm tofu
1 2/3 cups quick oats
¾ cup whole wheat bread crumbs
½ cup ketchup or barbecue sauce
1/3 cup soy sauce
2 tablespoons Dijon-style mustard
2 tablespoons vegetarian
Worcestershire sauce
¼ teaspoon garlic powder
¼ teaspoon ground black pepper
Preheat oven to 350 degrees.
Drain
the tofu well and mash finely, using
a bean/potato masher and your
fingers. Place in a large bowl and
add the remaining ingredients. Mix
well, again using your fingers.
Turn the mixture into either a
square baking pan or a loaf pan.
(If you don’t have a non-stick pan
you will need to lightly oil
the pan first.) Bake the square pan
for 45 minutes or the loaf pan for
60 minutes, until the top and edges
are golden brown. Remove from oven
and let rest for 5 minutes. Loosen
sides and invert over a platter to
remove from baking pan.
Hints: The quick cooking oats work
best in this recipe. To make bread
crumbs, process 1 slice of bread in
a food processor. (Do this when you
have extra older bread and store the
crumbs in a sealed bag in the
freezer.) Serve with a sauce or
gravy to pour over the loaf-or serve
plain with a barbecue sauce on the
side. Vegetarian Worcestershire
sauce is available in most natural
food stores. Low sodium soy sauce
is also available in most
supermarkets for those of you who
are trying to reduce your salt
intake.
Creamy Golden Gravy
This
gravy is made with brown rice flour
instead of wheat flour. The great
thing about using rice flour instead
of wheat flour for thickening is
that it doesn’t form lumps like
wheat flour often does. You just
sprinkle it over the top of a hot
liquid, stir it in and it thickens
nicely without any lumps.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: makes 2 cups
1 ½
cups vegetable broth
½ cup water
3 tablespoons low sodium soy sauce
2 tablespoons tahini
¼ cup brown rice flour
freshly ground black pepper
Place
the broth and water in a saucepan.
Combine the soy sauce and tahini in
a bowl and add to the liquid in the
saucepan. Bring to a boil, stirring
occasionally to smooth out the
tahini. When mixture is simmering
and smooth, sprinkle the brown rice
flour over the top, about a
tablespoon at a time, and stir in.
Continue to add the rice flour,
stirring until sauce becomes
thickened. Season with freshly
ground black pepper to taste. Serve
at once.
Hints: This may be made ahead and
refrigerated. It will thicken
slightly more when refrigerated. To
reheat, place in a saucepan, add a
small amount of water, whisk to
combine and then heat slowly,
stirring occasionally, until hot.
Tex-Mex Potatoes
Preparation Time: 20 minutes
Cooking Time: 40 minutes
Servings: 6
6
large red potatoes
2 15 ounce cans pinto beans,
drained and rinsed
1 cup fresh salsa
1 4 ounce can diced green chilies
1 small onion, chopped
1-2 cloves garlic, crushed
¼ cup chopped fresh cilantro
½ teaspoon chili powder
½ teaspoon ground cumin
1 tomato, chopped
¼ cup corn kernels
2 green onions, chopped
Preheat oven to 375 degrees.
Scrub
the potatoes and cut lengthwise into
wedges. Place on a baking sheet and
bake until lightly browned, about 40
minutes
Meanwhile, combine the beans, salsa,
chilies, onion, garlic, 2
tablespoons of the cilantro, the
chili powder and cumin in a
saucepan. Cook over low heat about
15 minutes.
Combine the tomato, corn kernels and
the remaining cilantro. Set aside.
To
assemble: Place the baked wedges on
a serving platter. Spoon the warm
bean mixture over the potatoes and
top with the fresh tomato mixture.
Hints: Frozen corn kernels may be
used in this recipe. Thaw under
cold running water and drain well
before using.
Great Barrier Reef Gnocchi
This is prepared in several steps
and then tossed together at the
end. It is delicious hot, warm or
cold!
Preparation Time: 30 minutes
Cooking Time: 60 minutes
Servings: 6-8
½ cup
pine nuts, toasted
1 onion, chopped
4 large cloves garlic, chopped
1 butternut squash, baked, peeled
and chopped
2 cups fresh spinach
½ cup slivered fresh basil
1 ½ cups asparagus pieces (1½
inches)
2 packages potato gnocchi
Preheat oven to 350 degrees. Cut
squash into 4 large pieces, clean
out seeds and stringy portion, place
into a baking dish, add 1 cup water
to the bottom of the baking dish,
and bake for about 1 hour, until
easily pierced with a fork. Cool,
remove skin, and chop into chunks.
Set aside.
Meanwhile, place the raw pine nuts
in a dry non-stick frying pan. Cook
over medium heat, stirring
constantly, until lightly browned,
about 5 minutes. Remove from pan
and set aside.
Place
the onion and garlic in a pan with a
small amount of water, Cook,
stirring occasionally, until
softened, about 5 minutes. (Or use
caramelized onions for this step.)
Set aside.
Place
the asparagus in a small amount of
boiling water and cook for 2-3
minutes, until just slightly
tender. Set aside.
Bring
a large pot of water to a boil.
Drop the gnocchi into the water,
stir well, and cook until gnocchi
rises to the top, about 3-4
minutes. Drop the spinach into this
water, stir several times, then
remove gnocchi and spinach with a
strainer. Place in a large heated
bowl. Add squash, pine nuts, onions
and garlic, asparagus and basil.
Mix well. Season with a small
amount of salt and pepper. Serve
hot, warm or cold.
Hint:
This may seem like a lot of effort,
but the results are worth it! If
you start the squash first and then
do the remaining steps, the squash
should still be warm when you put
the finished dish together.
Everything can be prepared ahead of
time, except for the gnocchi &
spinach. Put the water on to boil
just before the squash is done,
remove the squash, let cool
slightly, peel & chop, drop gnocchi
into water, mix the squash with the
onions, garlic, asparagus & pine
nuts in a heated bowl. Then add
cooked gnocchi and spinach, toss
with the fresh basil and serve.
Stella Blues Tofu Scramble
This recipe is based on a tofu
scramble that we enjoyed at Stella
Blues Restaurant on Maui.
Preparation Time: 15 minutes
Cooking Time: 12 minutes
Servings: 4
4 cups
small broccoli florets
1 bunch green onions, chopped
1 pound fresh mushrooms, sliced
2 tablespoons water
1 pound firm tofu, cut in ½ inch
cubes
3/4 cup tahini sauce (recipe
follows)
2 teaspoons soy sauce
dash or two of Sriracha hot sauce
Steam
broccoli until just tender, about 5
minutes. Remove from heat, drain
and set aside.
Meanwhile, place the onions and
mushrooms in a large non-stick
frying pan with the water. Cook,
stirring frequently, for 5 minutes.
Add tofu cubes and cook for another
3 minutes. Add steamed broccoli,
tahini sauce, soy sauce and Sriracha.
Mix well and cook until heated
through and slightly thickened,
about 2-3 minutes. Serve warm.
Hints: This is delicious served
with roasted potatoes or hash
browns, for breakfast, lunch or
dinner.
Tahini Sauce
Make this ahead of time and store in
the refrigerator until needed. This
will keep for several days in the
refrigerator.
Makes
2 cups
¾ cup tahini
1 cup water
¼ cup lemon juice
2 cloves garlic, minced
Combine all ingredients in a food
processor and process until smooth.
No-Huevos Rancheros
The idea for this recipe came from
the Mexican breakfast of scrambled
eggs over tortillas and beans,
topped with salsa. The scrambled
tofu topping could also be rolled up
in a burrito shell with salsa, or
just eaten plain. This is fairly
quick to put together if you have
leftover pinto beans in your
refrigerator, as I usually do.
Preparation Time: 10 minutes
Cooking time: 8 minutes
Servings: 4-6
1 cup
salsa
2 cups mashed pinto beans (recipe in
June 2003 newsletter)
8-10 soft corn tortillas
Tofu Scramble:
1 pound firm, water-packed tofu
(not silken)
¼ cup vegetable broth
½ cup chopped green onions
1 tablespoon chopped green chilies
(optional)
1 teaspoon soy sauce
¼ teaspoon turmeric
freshly ground pepper
dash sea salt (optional)
Drain
tofu well, mash finely with a bean
masher and set aside. Heat the
mashed pinto beans in a saucepan.
Place the vegetable broth in a large
non-stick frying pan, add the green
onions and cook, stirring frequently
for 3 minutes until softened. Add
tofu and the remaining ingredients.
Mix well and continue to cook,
stirring frequently for 5 more
minutes. Set aside.
To
assemble:
Heat
the tortillas briefly on a dry
non-stick griddle to warm and soften
them. Take one tortilla and place
on a plate. Spread beans on one
side, cover with a second tortilla
and spread beans over the top of
that tortilla also. Spoon some of
the tofu scramble over the tortillas
and beans, then top with several
spoonfuls of salsa. Repeat process
for each serving.
Hints: Other toppings could also be
added such as shredded soy or rice
cheese, and/or tofu sour cream.
Sprinkle with some fresh chopped
cilantro, if desired.
Cashew Milk
I have been making this for about 28
years now and it is still the best
flavor for rich sauces and “french”
toast. Make sure you use raw
cashews, not roasted ones, and make
sure you blend this thoroughly and
then strain it to remove any pieces
that did not get blended.
Preparation Time: 5 minutes
Servings: makes 2 cups
½ cup
RAW cashews
2 cups water
Place
the cashews in a blender jar with 1
cup of the water. Process until
very smooth. Add the remaining
water and blend until no large
pieces remain. This may take a
minute or two. Strain after
processing to remove any remaining
pieces. Refrigerate until ready to
use.
Veggie Benedicts
Preparation Time: 15 minutes
Cooking Time: 5 minutes
Servings: 2-4
For
the sauce:
1 cup cashew milk (see recipe above)
2 tablespoons lemon juice
1 teaspoon nutritional yeast powder
½ teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon salt
1/16 teaspoon turmeric
pinch of paprika
1 tablespoon cornstarch mixed with 2
tablespoons cold water
Place
the cashew milk in a saucepan. Add
all the remaining ingredients and
mix well with a whisk. Slowly bring
to a boil, stirring constantly,
until thickened and smooth. Set
aside. (If you need to reheat this
just before serving, do it slowly
while stirring with a whisk.)
For
the base:
1 vine-ripened tomato
½ avocado
4 fat-free English muffin halves
Slice
the tomato into 4 medium-thick
slices. Peel and slice the
avocado. Toast the muffin halves.
Place the tomato and the avocado on
the English muffin halves. Ladle
about ¼ cup of the sauce over each
muffin half and serve.
Hints: The sauce may be made 1 day
ahead of time and slowly reheated.
This saves time on a busy morning.
The sauce is also great with
asparagus, other vegetables or
potatoes.
French Toast
This is a winner for almost
everyone who likes “french” toast.
I have been making this for years
and have served it to many of our
children’s friends who responded
with smiles every time.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 12
2 cups
cashew milk (see recipe above)
1 tablespoon brown sugar
1/8 teaspoon cinnamon
dash turmeric
12 slices whole wheat bread
Place
1 cup of the cashew milk in a
blender jar. Add the brown sugar,
cinnamon and turmeric. Process
until well blended. Add remaining
milk and blend again. Pour into a
bowl. Dip slices of bread into the
cashew mixture, coating well. Brown
on a medium-hot non-stick griddle or
frying pan, turning once so both
sides are evenly browned.
Serve
with pure maple syrup or fruit
sauces or spread.
Hints: These are easy to store for
later use. Place them in individual
zip-lock bags and refrigerate.
Reheat in microwave. They may also
be frozen and popped into the
toaster for reheating.
Brownies
These are served the first night of
The McDougall Program for dessert,
with Vanilla Soy Ice Cream. People
line up for seconds! Remember,
these are a rich treat for a special
occasion.
Servings: makes one
square pan
Preparation Time: 15 minutes
Cooking Time: 30 minutes
Dry Ingredients:
1 cup unbleached white flour
2/3 cup reduced fat cocoa powder
(Wondercocoa)
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
¼ cup chopped cashews or walnuts
(optional)
Wet Ingredients:
1 cup Wonderslim Fat Substitute
1 cup organic cane sugar
1 teaspoon vanilla
2 tablespoons Egg Replacer mixed in
½ cup warm water
Preheat oven to 350
degrees.
Combine dry
ingredients in a bowl. Set aside.
Mix Wonderslim Fat
Substitute and organic sugar
together in a separate bowl. Stir
in vanilla.
Mix Egg Replacer and
water together and whisk until very
frothy. Add to sugar mixture and
stir to combine. Add wet
ingredients to dry ingredients and
stir until mixed. DO NOT OVERMIX.
Spoon into a non-stick 8 inch square
baking dish and flatten. Bake for
30 minutes.
Hints: Wonderslim
Fat Substitute is sold in jars in
most natural food stores. It is
made from plums and apples and is an
excellent fat replacer in baked
goods. Wonderslim also makes the
reduced fat and caffeine free cocoa
powder. Organic cane sugar is made
by Wholesome Sweeteners. (Regular
granulated sugar may be used
instead, if desired.) Egg Replacer
is made by EnerG Foods. It is sold
in boxes in the natural food store.
It is used to replace eggs in
baking. All of these products should
be available in your natural food
store or they may be purchased
online at
www.healthy-eating.com.
Chocolate Decadence Pudding
By Heather McDougall
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Chilling Time: 4 hours
Servings: 6
½ cup
unsweetened cocoa powder (Wondercocoa)
¾ cup sugar
3 tablespoons cornstarch
3 cups soymilk
1 ½ teaspoon vanilla
With a whisk, combine cocoa, sugar,
cornstarch, and soymilk in a medium
saucepan. Bring to a boil over
medium-low heat, stirring constantly
until thickened. Remove from heat
and add vanilla. Pour into a bowl,
cover with plastic wrap, and chill
for 4 hours.
Wicked Chocolate Pie
This is a VERY RICH dessert to be
savored on those most special
occasions. Serve in small wedges
and enjoy this delicious treat with
friends! I probably make this only
twice a year, once for Thanksgiving
dinner with friends and once for
John’s birthday.
Preparation Time: 60 minutes
Cooking Time: 60 minutes
Chilling Time: 2 hours
Servings: makes 1 9-inch pie
Crust:
1/3 cup unsalted, roasted cashews
3 tablespoons Sucanat or brown sugar
3 tablespoons Wonderslim Fat
Replacer
½ teaspoon vanilla
1 cup unbleached white flour
dash salt
Chocolate Filling:
2 cups vegan (non-dairy) chocolate
chips
24.6 ounces (2 boxes) extra firm
silken tofu
3/4 cup Sucanat or brown sugar
1 teaspoon vanilla extract
dash salt
Almond
Topping:
1 cup thinly sliced almonds
¼ cup maple syrup
Raspberry Sauce:
1 10-ounce bag frozen, unsweetened,
raspberries, thawed
¼ cup sugar
Preheat oven to 350 degrees.
Lightly oil a 9-inch springform
pan. (Side may be loosened and
removed after baking.)
Place
the cashews in a food processor and
grind until they resemble fine
meal. Add Sucanat or sugar,
Wonderslim and vanilla. Process
until well combined. Mix the flour
and salt in a medium bowl. Add the
cashew mixture and mix well,
beginning with a spoon and ending
with your hands. Press this mixture
into the bottom of the prepared
pan. Bake for 15 minutes, until
light brown. Remove from oven and
set aside.
Place
the chocolate chips in a double
boiler and melt over barely
simmering water. Place the tofu in
a food processor and process until
smooth. Add Sucanat or sugar,
vanilla, and salt. Process again,
then add the melted chocolate.
Blend until smooth and creamy.
Lightly oil the sides of the pan
above the baked crust, then scoop
the chocolate mixture into the pan.
Smooth out the top and bake at 350
degrees for 35 minutes. Remove from
oven and let cool for 10-15
minutes. Run a knife around the
inside of the pan to loosen the
sides. Let the pie cool to touch,
then refrigerate for at least 2
hours before serving. Remove side
before serving.
Place
the maple syrup in a small saucepan
and bring to a boil. Cook, stirring
constantly for about 1 minute (this
is very important), then add the
almonds and continue to cook and
stir over fairly low heat
until the syrup has crystallized
onto the almonds and the almonds
appear dry. (This will take at
least 5 minutes. If the heat is too
high, the sugar will burn and you
will have a sticky, smelly mess.)
Place on a baking sheet and allow to
cool. Store at room temperature in
a covered container.
Place
the raspberries and sugar in a
blender jar. Process until
blended. Strain the sauce through a
fine strainer, stirring often, to
remove most of the seeds. Let the
mixture sit in the strainer for at
least 1 hour to allow most of the
seeds to be removed. Discard the
remaining sauce with the seeds. Pour
the seedless sauce into a covered
container and refrigerate until
ready to use.
TO
SERVE: Cut a small wedge of the
chocolate pie and place on a dessert
plate. Sprinkle a few of the
almonds over the pie, then drizzle
with a small amount of the raspberry
sauce.
HINTS: Vegan chocolate chips are
made by many different
manufacturers. Look for ones that
have no added milk or other dairy
products. The chocolate chips may
also be melted in the microwave.
Follow the instructions for melting
chocolate in your user’s manual. Be
careful not to burn it. Chocolate
chips are high in fat and make this
a VERY RICH dessert. We only make
this on special holidays (and
everyone loves it!) |