July 2005

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Vol. 4, No. 7

Featured Recipes

By Carol Van Elderen

Carol is Mary McDougall’s sister.  This is one of her family’s favorite healthy recipes.  This is a fast and easy meal and it makes enough for leftovers for lunch later in the week.

Preparation Time:  15 minutes
Cooking Time:  25 minutes
Servings:  6

1 onion, chopped
3 cloves garlic, minced
½ cup water
2 - 4 ounce cans chopped green chilies
1 tablespoon ground cumin
1 tablespoon dried oregano
1 teaspoon ground cinnamon
1 teaspoon chili powder
1 teaspoon cayenne
5 cups vegetable broth
6 - 15 ounce cans Great Northern beans, drained and rinsed
1 ½ cups seitan or baked tofu, cut into bite-sized pieces (optional) 

Garnishes: (optional) Salsa, Tofu sour cream, cilantro, shredded soy cheese, crushed baked tortilla chips

Place the onions and garlic in a large pot with the water.  Cook, stirring occasionally until onion softens slightly.  Add the chilies and the seasonings and cook and stir for another minute.  Then add the broth and the beans.  Bring to a boil, reduce heat and simmer for about 15 minutes, stirring occasionally.  Add the seitan or tofu, if desired.  Stir and cook for another 5 minutes.  Serve with any of the optional garnishes.

Hints:  We usually serve this over rice for a very satisfying meal. The seitan or tofu are optional. The chili tastes great without those additions!  This freezes well and reheats well.  If you prefer to cook your own beans for this recipe, you will need about 9 cups of cooked beans.


This is such a simple dip that you won’t believe it can taste so good.  Make it a day ahead of when you plan to use it so the flavors can blend.  Serve with baked tortilla chips, baked pita chips or on bruschetta or crackers.  We also like it with cold, boiled potatoes as a snack.

Preparation Time:  5 minutes
Servings:  variable

2 - 15 ounce cans black beans, drained and rinsed
1 cup fresh salsa

Place the beans and salsa in a food processor and process until smooth.  Refrigerate overnight for best flavor.

Hints:  Vary this dip by using different salsas or beans.  To make bruschetta, slice bread quite thin, rub with a cut clove of garlic, if desired, and toast in the oven or on a grill until crisp.

By Alex Bury, cooking instructor, McDougall Program 

Alex demonstrates how to make these spring rolls in one of the cooking classes during the McDougall Program.  Everyone is surprised how easy they are to make-and how delicious they are too!  This is a great appetizer for a multi-course meal for guests or a simple supper for hot evenings. 

Preparation Time: 20 minutes
Servings:  variable

Spring Roll Filling:
1 head cabbage, shredded
2 carrots, grated
(Use a food processor to save time.) 

Seasoning mixture: (chop finely)
2 inch piece of ginger
2 cloves of fresh garlic
1/3 bunch cilantro
4-5 mint leaves
1/4 cup lime juice
2 tablespoons tamari
1 teaspoon dried coriander

1 package of dried rice paper sheets.  (Found in Asian markets)

Toss the seasoning mixture with cabbage and carrots.  Taste and adjust seasonings.  (You can use right away, but if you time it to sit for an hour it gets better.)  Soak the rice paper sheets in water until soft, place a spoonful of filling in the center, and roll up like a burrito.  Serve with Sweet and Sour sauce to spoon over the top.

Sweet and sour sauce:
1 cup lime juice
1 whole, fresh lemon (peels and seeds removed)
¼ cup Agave nectar
2 teaspoons salt
1 teaspoon pepper
1 teaspoon guar gum (optional)
1 clove fresh garlic
6 leaves fresh basil
1 cup water

Combine all in blender and blend until smooth.

by Alex Bury, cooking instructor, McDougall Program 

This is a delicious mayonnaise substitute, without all the fat found in commercial vegan mayonnaise.  Use this in any of your favorite summer recipes calling for mayonnaise.

Preparation Time:  10 minutes
Servings:  variable

1  package silken-style tofu, firm or extra firm
1 tablespoon cider vinegar
1 tablespoon lemon juice
1 tablespoon Dijon mustard
1 tablespoon unbleached cane sugar
1/2 teaspoon salt
1/3 cup vegetable stock 

Place all of the ingredients in a food processor, except the stock, and process for 2 minutes to form a smooth puree. While the machine is running, drizzle in the stock and continue to process an additional 2-3 minutes or until light and creamy. Taste and adjust seasonings, as needed, to suit personal tastes and usage. Transfer to an airtight container and store in the refrigerator for 7-10 days. Use measure-for-measure in place of commercially made mayonnaise in your favorite recipes.



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