April 2005

Vol. 4, No. 4

Subscribe to this newsletter at www.drmcdougall.com

Printer Friendly Page


Featured Recipes

Eric Malvestiti is the executive chef at the Flamingo Resort Hotel and prepares the food for the McDougall live-in program.  Lately he has been creating some wonderful McDougall oil free salad dressings that everyone loves.

STRAWBERRY SALAD DRESSING

By Eric Malvestiti

Preparation Time:  10 minutes
Chilling Time:  2 hours
Servings:  makes about 3 cups

½ pound REALLY ripe strawberries
1 ½ cups burgundy vinegar
¼ cup soy sauce
2 cloves garlic
pinch of black pepper
1 cup honey

Clean the strawberries and place in a blender jar.  Add the vinegar, soy sauce, garlic, and pepper and process until smooth. Add the honey while the blender is running and process until well blended.  Pour into a covered container. Refrigerate at least 2 hours to allow flavors to blend.

Hints:  This dressing tastes wonderful on leafy green salads.  Be sure to use very ripe strawberries, ones that are too mushy to eat whole, for the best flavor.  You may want to adjust the amount of honey added to the dressing depending on how sweet your strawberries taste.  This will keep in the refrigerator for at least 1 week.  It may also be frozen and then defrosted for later use.  To thicken this dressing slightly, stir in 2 teaspoons guar gum until well mixed.  Let rest for several hours to achieve desired thickness.

CREAMY CILANTRO GARLIC DRESSING

By Eric Malvestiti

Preparation Time:  5 minutes
Chilling Time:  1 hour
Servings:  makes about 2 cups

1 package lite silken tofu
½ cup rice vinegar
¼ cup soy sauce
2-3 cloves garlic
½ bunch fresh cilantro

Place all the ingredients except the cilantro in a blender and process until smooth.  Add cilantro and process again until cilantro is well chopped.  Pour into a covered jar and refrigerate for at least 1 hour to allow flavors to blend.

Hints:  Fresh basil, parsley or mint may be substituted for the cilantro for a delicious variation.  When using fresh cilantro, use part of the stems as well as the leaves.  For example, for this recipe divide a bunch of cilantro in half, chop off the root ends plus an inch or two more, place in a strainer and rinse well, discard any spoiled leaves, then add the cleaned parts to the blender while running.  This will keep in the refrigerator about 5-6 days.

EASY MAYAN BLACK BEANS

This is one of those simple, 5 ingredient recipes that is so easy to put together, yet it has a delicious, hearty flavor.  This will serve 2 people when used as a topping for baked potatoes or rolled up in a tortilla.  It is also wonderful heaped into a baked tortilla boat.  (See the recipe in the August 2004  newsletter for an explanation on these tortilla boats.)

Preparation Time:  5 minutes
Cooking Time:  15 minutes
Servings: 2

1  15 ounce can black beans, drained and rinsed
1 cup fresh salsa:  mild, medium, or hot
½ cup green onions, chopped
¾ cup frozen corn kernels
¼ cup chopped fresh cilantro (optional)

Place all the ingredients except the cilantro in a saucepan and bring to a gentle boil.  Reduce heat, cover and cook for about 12 minutes, stirring occasionally.  Stir in the cilantro, if desired, let rest for 1 minute and serve.

Hint: This also makes a wonderful topping for brown rice, or for a simple recipe variation, add about ¾ cup of cooked brown rice to the bean mixture about 5 minutes before the end of the cooking time.  This recipe adapts well to precooking:  double the recipe, cook ahead of time, refrigerate half for use within the next 2 days, freezing the remainder for later use.

MUSHROOM BARLEY SOUP
 

Preparation Time:  10 minutes

Cooking Time:  60 minutes

Servings:  4-6

 

6 1/2 cups water

1 cup barley

1  onion, chopped

1 tablespoon soy sauce

1 tablespoon dried parsley

2  teaspoons dill weed

1/2  teaspoon ground cumin

1/4  teaspoon garlic powder

1/8  teaspoon fresh ground pepper

1/8  teaspoon wasabi powder

1/2  pound fresh mushrooms, sliced

2  cups shredded cabbage

 

Place the water, barley, onion and seasonings in a large pot.  Cover and

cook over medium heat for 30 minutes.

 

Add the mushrooms and cabbage and cook for another 30 minutes.

 

Hints:  To save time in preparation, buy sliced mushrooms and shredded cabbage in the supermarket.
Wasabi powder is sold in most natural food stores.  It is a Japanese horseradish powder.

SWEET THAI FRIED RICE

By Avery Dinauer

This delicious recipe was contributed by a friend of the McDougall’s.  Avery is a very good cook and gives very detailed instructions for his recipes, so everything turns out perfectly.  I have simplified his instructions somewhat, but still suggest that you read the recipe through before you start cooking so you have everything ready before you begin.

Preparation Time:  40 minutes
Cooking Time:  45 minutes for rice
15-20 minutes
Servings:  4-6

2 cups long grain brown rice
2-3 medium carrots
1 red bell pepper
1 green bell pepper
1 large onion
2-3 stalks celery
1 ½ cups broccoli
20 ounces canned pineapple chunks
2 tablespoons soy sauce
¼ cup vegetable broth

Begin by putting the rice on to cook, either in a pan or rice cooker.

Cut carrots in half, then cut into matchstick pieces, about 2 inches long and ¼ to 1/8 inch thick.  Cut bell peppers into ½ inch squares.  Chop onion into ¼ inch pieces.  Slice celery lengthwise, then into 1/8 inch thick slices.  Chop broccoli into bite sized pieces, like mini trees.  Set all the vegetables aside in one bowl.

Drain the pineapple and reserve the liquid.

Combine ¼ cup of the reserved pineapple juice with the soy sauce and the vegetable broth.  Set aside.

When the rice is within 5-10 minutes of finishing cooking, preheat a large sauté pan or wok until very hot.  Add the liquid mixture (it should instantly steam and boil).  Pour all of the vegetables into the pan and sauté on high, stirring frequently.  When onion starts to become clear and less pungent, the vegetables are done.  Add the hot cooked rice to the vegetables and mix well. Stir in the drained pineapple chunks.  Reduce heat to medium and continue to cook for about 5-10 minutes, adding a bit more soy sauce and/or pineapple juice to taste as desired.  Serve hot from the pan.

Hints:  The rice should be hot when added to the pan, so it needs to cook while you are preparing the vegetables.  Tamari may be used in place of the soy sauce.  Mushroom broth or water may be used instead of the vegetable broth.  The vegetables need to be cut into pieces that will all cook in about the same amount of time, since they are all added to the pan at once.  You may want to experiment with your own best sized pieces to use in this dish.

LEMON TOFU CREAM

By Alex Bury

This recipe was created by one of the cooking instructors at the McDougall live-in program.  One of the questions that almost always gets repeated over and over at the program is “How can I make delicious, healthier desserts for my family and friends?”  This recipe is always a favorite!

Preparation Time:  10 minutes
Chilling Time:  optional
Servings:  8-12

2 boxes lite silken tofu
1 cup lemon juice
¾ cup agave nectar
¼ cup soy milk
1/8 teaspoon turmeric
¼ teaspoon salt

Place all ingredients into a food processor and process until creamy and smooth.

Serve at once or cover and refrigerate until serving time.

Hints:  This is delicious served over fresh cut fruit, such as mango, kiwi or strawberries.  For a unique presentation, layer the fruit in individual glass serving dishes or tall wine glasses, then pour the lemon cream over the fruit.   Agave nectar is sold in most natural food stores.  It is a natural mild sugar syrup made from the agave plant.

Email this page to a friend or coworker

   
  You may subscribe to this free McDougall Newsletter at https://www.drmcdougall.com
  Newsletter archive


2005 John McDougall All Rights Reserved