February 2004    
<< Home   Printer Friendly PDF Volume 3 Issue 02

Featured Recipes


By Wendy McCrady

This recipe was sent to me by a former participant at the McDougall Live-In Program.  It is wonderful for curry lovers (I am one of them) and potato lovers, too.  It is very easy to make, but be careful of the turmeric because it is a very strong yellow dye and it will stain garments and porous surfaces.


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


1 onion, chopped
2½ teaspoons turmeric
1¼ teaspoons ground cumin
½ teaspoon allspice
½ teaspoon ground ginger
5 cloves garlic, minced
1 large white potato, coarsely chopped
1 medium sweet potato, coarsely chopped
1 medium yam, coarsely chopped
1 bell pepper, chopped
1-2 cups water
1 tablespoon cornstarch mixed in ¼ cup cold water


Place onion in a large non-stick pan with about ¼ cup water.  Cook and stir for about 3 minutes, until softened slightly.  Add spices and continue to cook and stir for 5 minutes.  Be careful not to burn the spices.  Add a splash more water, if necessary.  Add the garlic and cook another 1-2 minutes.


Add the potatoes and yams and stir to coat with spices.  Add the bell pepper and just enough water to barely cover the vegetables.  Bring to a boil, cover, reduce heat and simmer for 15 minutes.  


Add the cornstarch mixture, stir and cook until thickened.


Serve over brown rice.  Add some chopped cilantro for garnish, if desired.


Hints:  Sweet potatoes are often confused with yams, and vice versa.  True yams are entirely different from sweet potatoes, and are not often found in the US.  In our supermarkets, usually the lighter skinned and pale-fleshed variety are labeled as sweet potatoes and the darker skinned and orange-fleshed variety are labeled as yams.  They are interchangeable in most recipes.  The orange-fleshed variety is usually moister.


By Roberta Joiner

Roberta is a past participant in the McDougall Live-in Program.  She is an excellent gourmet cook and she volunteers her time teaching one of the cooking classes during the 10-day program.  This is one of her many creations.  It is a delicious and interesting way to improve a jar of store-bought Marinara sauce.


Preparation Time:  12 minutes
Cooking Time:  15 minutes
Servings:  4


1 onion, chopped
2-3 cloves garlic, minced
2 tablespoons red wine
1 tablespoon balsamic vinegar
1  26 ounce jar fat-free Marinara sauce
1-2 tablespoons Italian seasoning
1/3 cup capers
½ cup pitted kalamata olives
1 can hearts of palm, drained and chopped


Place the onion, garlic, red wine and vinegar in a large non-stick frying pan.  Cook, stirring frequently, for 5 minutes.  Add the Marinara sauce and Italian seasoning.  Cook for an additional 5 minutes.  Add the remaining ingredients, heat through and serve over pasta.


Variation:  To make an Arabiata sauce, add ½ teaspoon chili pepper flakes when you add the Italian seasoning.



This is one of those recipes that can easily be varied according to how many people you want to serve.  I usually have most of these items in my pantry and refrigerator, so this is an easy, fast meal for those days when you don't have much time to think about your meals.


Preparation Time:  15 minutes
Cooking Time:  5 minutes
Servings:  variable 


sliced rye bread
fat free honey-mustard dressing
baked tofu or tempeh, thinly sliced
sauerkraut, drained
sliced tomatoes
sliced onions
soy cheese (optional)


Lay the bread slices out on your cupboard and spread both sides with a thin layer of the dressing.  Place the tofu or tempeh on one side of the bread.  Next add a thin layer of the sauerkraut, then the tomatoes and onions.  Finish with a small amount of soy cheese, if you wish.  Place another slice of the bread over these ingredients to make a sandwich.  Repeat as many times as necessary to serve everyone.


Heat a non-stick griddle to medium-low.  Place the sandwiches on the griddle, probably 2 at a time.  Grill until browned on one side (about 1 minute) then flip over and grill on the other side.  This usually takes only a very short time.  Remove from griddle, slice in half and serve warm.


Hints:  Baked tofu is sold in packages in most natural food stores, usually in various flavors. Look for the brands that are lowest in fat content.  Tempeh is made from fermented soybeans, sometimes flavored, sometimes with other ingredients added. To marinate the tempeh before using, place about 1/3 cup of fat-free soy-ginger or teriyaki sauce in a bowl with the tempeh.  Turn several times to coat.  Drain, then briefly sauté in a non-stick frying pan. Slice either the baked tofu or the tempeh rather thinly crosswise, so you are working with larger thin sections rather than thin strips.  Your natural food store should have both of these products available in the refrigerated section.  Water-packed sauerkraut can also be found in the natural food store, usually by the canned vegetables or pickles.



This has become one of the favorite salads served at the McDougall Program.  This is easy to vary each time you serve it by changing a few of the ingredients. Try using a fire-roasted salsa for a delicious smoky flavor.


Preparation Time:  15 minutes
Cooking Time:  2 minutes to boil water
Servings:  6-8


2 cups water
1 ¾ cups uncooked couscous
1  15 ounce can black beans, drained and rinsed
1  15 ounce can small red beans, drained and rinsed
2 cups frozen corn kernels, thawed
1 green bell pepper, chopped
1 yellow or orange bell pepper, chopped
1 tomato, chopped
½ cup chopped green onions
½ cup chopped cilantro (optional)
¾ to 1 cup fresh salsa


Bring the water to a boil in a medium pan.  Add the couscous, stir, turn off heat, cover and let rest for 10 minutes.  


Meanwhile, chop the vegetables and combine them in a large bowl.  Add the beans and corn.  Add the soaked couscous and salsa.  Toss to mix.  Serve warm or cold.


Hints:  Use any combination of beans or use all one kind.  Vary the kinds of bell peppers used.  This is especially good in the late summer when fresh tomatoes and peppers are found in abundance.  There are many excellent fresh salsas found in supermarkets and natural food stores.  Start by using ¾ cup and add a bit more if necessary.  The couscous will absorb some of the salsa as it stands.



Preparation Time:  15 minutes
Cooking Time 30 minutes
Servings:  4-5


½ cup vegetable broth
1 onion, chopped
1 green bell pepper, chopped
½ pound sliced fresh mushrooms
½ cup unbleached white flour
3 cups unsweetened soy milk
1  15 ounce can garbanzo beans, drained and rinsed
1  15 ounce can water-packed artichoke hearts, drained and quartered
1  4 ounce jar chopped pimientos
1 tablespoon soy sauce
1 teaspoon Worcestershire sauce
1/8 to ¼ teaspoon white pepper
2 tablespoons cornstarch mixed in ¼ cup cold water


Place the vegetable broth, onion and bell pepper in a large pot.  Cook, stirring occasionally, for 5 minutes.  Add the mushrooms and continue to cook another 5 minutes.  Stir in the flour, and cook for another 2 minutes while stirring.  Add the soy milk, a small amount at a time, while stirring.  Then add all the remaining ingredients except the cornstarch mixture.  Bring to a slow boil, stirring frequently. (This should take about 10 minutes.)  Stir in the cornstarch mixture and cook and stir until thickened, about 5 minutes.


Serve over whole wheat toast or muffins, baked potatoes, brown rice or other whole grains. 

Hints:  There are several brands of water packed artichoke hearts on supermarket and natural food store shelves.  Look for them on the top shelf of the canned vegetable section.  Be sure not to get the marinated ones packed in oil.  Look for vegetarian Worcestershire sauce in your natural food store.

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