Vol. 4, No. 5
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This makes about 2 cups.
1 package firm, water-packed tofu
Place the package of tofu directly into the freezer and freeze for several days. Remove from freezer and let thaw. (See hints below.) When completely thawed, break off pieces of the tofu and squeeze well to remove all excess water. Crumble into small pieces and place in a bowl. Repeat until all the tofu has been crumbled and it looks like cream-colored “soy crumbles”. Season with 1 ½ tablespoons of tamari or soy sauce and a few dashes of garlic powder, if desired. Now it is ready to use in recipes. It may be refrigerated at this point for use within a couple of days, or it may be dried to keep it even longer. To dry, place crumbled tofu on a baking sheet and bake at 250 degrees for about 1 hour, stirring occasionally and checking to make sure it doesn’t burn. Store in an airtight container.
Hints: The tofu may be thawed in several ways. Leave the unopened package on the counter for several hours, then open and place in a colander for further thawing. To quick thaw, place the unopened container in a bowl with hot water, change water frequently until sufficiently thawed to place in colander. Or just leave the unopened package in the refrigerator until thawed. Freezing tofu changes its consistency and makes it more “spongy” and chewy. The dried tofu may be added to recipes as a meat substitute in the dry form, or it may be reconstituted first by mixing it with some warm water and allowing to “rest” for about 10 minutes before using.
GLOBAL BEAN STEW
Place ½ cup of the broth in a large pot. Add onion, celery, carrot, bell pepper and garlic. Cook, stirring occasionally, for 10 minutes. Add remaining broth, potatoes and beans. Bring to a boil, cover, reduce heat and cook for 30 minutes. Add tomato sauce, hummus and seasonings. Cook an additional 10 minutes. Add cooked quinoa, mix well and cook for 5 minutes. Stir in spinach and cook an additional 2 minutes.Hints: This may be made with other cooked grains, such as bulgur, kasha, millet, rice or even whole wheat couscous (which is not a grain, but a pasta). Most natural food stores sell prepared low-fat hummus or you can easily make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic and salt. This may also be made with garbanzo beans instead of the white beans. If you can’t find baby potatoes, use larger red potatoes and chop them into bite-sized chunks. If you want to use chard or kale instead of the spinach, it will need to cook about 5 additional minutes.
CURRIED RED LENTIL SALAD
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Chilling Time: 1-2 hours
2 cups red lentils, picked through
2 cups water or vegetable stock
1 onion, sliced thin
2 cloves garlic, minced
¼ cup white wine or water
1-2 tablespoons curry powder, to taste
1 head of cauliflower cut into florets
1 small apple, chopped
¼ cup currants
1 tablespoon balsamic vinegar1 tablespoon soy sauce
Cook the lentils in water or vegetable stock until they are tender and still whole, about 15 to 20 minutes. Drain and set aside. Meanwhile, sauté the onions and garlic in the wine or water for 3 minutes. Then add the curry powder and cauliflower florets. Cook, stirring, until the cauliflower is tender-crisp. Add the cauliflower mixture to the lentils and mix in the apple and currants. Season with balsamic vinegar and soy sauce. Serve cold.
Hints: Balsamic vinegar is made by aging grape juice in barrels. In general, the more expensive the balsamic, the better flavor it will have.
Colleen is one of the new cooking instructors for the McDougall Program. She presented this recipe during the last McDougall weekend and everyone loved it. It is very easy to prepare and makes a delicious meal on those hot summer nights when you don’t feel like heating up the kitchen with your stove.
Preparation Time: 15 minutes
2 15 ounce cans white
cannellini beans, drained and rinsed
Mix the beans and tomatoes together in a large bowl. Add the onions, lemon zest, garlic, and fresh herbs and mix well. Add the vinegar and lemon juice, season to taste with salt and pepper, and toss to mix well. Cover and refrigerate before serving for best flavor.
Hints: Other white beans you may use are Great Northern and Navy. Use the freshest tomatoes you can find for the best results in this recipe. Vary the kinds used for visual enhancement and delicious flavors. You will need about ¼ to 1/3 cup of fresh herbs-choose one kind or a mixture of several. Add more or less vinegar to suit your own tastes.
CREAMY CHILI DRESSING
Preparation Time: 5 minutes
package silken tofu
Place the first 5 ingredients in a blender jar and process until very smooth. Add the chili powder in stages so it doesn’t become too chili-flavored (you can always add more later). Adjust seasonings to taste. Refrigerate until serving time, or use immediately.
Hints: If you like a thinner dressing, add a bit of water to the blender jar while processing. This will keep in the refrigerator for about a week.
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John McDougall All Rights Reserved