Featured Recipes
Tofu Dips
These are
easy and delicious dips to have on hand in your refrigerator
to use with raw or cooked vegetables, or try these on baked
potatoes. We use these during the McDougall Program for
snack time and they are one of the most requested recipes!
Preparation
Time: 5 minutes
Chilling Time: 2 hours
Servings: variable, makes about 3 cups
2 12.3
ounce packages silken tofu
1 package seasoning mix (see hints below)
Place the
tofu in a food processor and process until very smooth.
Scrape the sides of the bowl occasionally. Place processed
tofu into a bowl. Stir in a package of seasoning mix, cover
and refrigerate at least 2 hours to allow flavors to blend.
Hints: For
a spicy dip, use Taco Seasoning Mix made by Bearitos or Hain.
For a delicious French Onion Dip, use the one made by Simply
Organic. Simply Organic makes a delicious Dill Dip also, as
well as several others, including a Southwest Taco. Other
packaged mixes may be available in your local natural food
stores. Read the labels carefully for healthy ingredients
with no added oils or animal products.
Curried
Tomato Soup with Rice
Heather and
Mary attended an enlightening vegetarian cooking class given
by John Ash recently. All of the recipes were easily
adapted to the McDougall style of cooking. This was one of
our favorites. It is delicious, easy to make, and was a big
hit during the class.
Preparation
Time: 15 minutes
Cooking Time: 20 minutes for soup
40 minutes for rice
Servings: 4
2 cups
chopped white onions
1 tablespoon minced fresh garlic
1 tablespoon minced fresh ginger
4 � cups vegetable broth
1 tablespoon curry powder
1 32 ounce can diced tomatoes
1 cup dry white wine
1 teaspoon fennel seed
� teaspoon crushed red chili flakes
freshly ground pepper
salt
2 cups warm, cooked, brown Jasmine or Basmati rice
Start
cooking the rice before you begin on the soup.
Place the
onions and garlic in a large pot with about � cup of the
vegetable broth. Cook stirring frequently until onions
begin to soften. Add the ginger and cook and stir for
another 2 minutes. Stir in the curry powder until well mixed
into the onions. Add the remaining broth, the tomatoes,
wine, fennel seed, and chili flakes. Bring to a boil,
reduce heat and simmer for 10 minutes. Season with freshly
ground pepper and salt.
Ladle soup
into bowls and spoon the warm rice into the middle of each
bowl.
Mushroom-Tomato Sauce
This is a
delicious tomato sauce that is wonderful on pasta, baked
potatoes or over rice. It tastes even better the day after
it is made and may also be frozen.
Preparation
Time: 20 minutes
Cooking Time: 1 hour
Servings: makes about 7 cups
4 cups water
2 onions, chopped
2-3 cloves garlic, minced
1 28 ounce can tomato puree
freshly ground pepper
1 pound portobello mushrooms, chopped
� pound cremini mushrooms, sliced
� to 1/3 cup fresh chopped basil
Place � cup
of water in a large pot. Add 1 cup of the chopped onions
and 1 teaspoon of the minced garlic. Cook, stirring
frequently, until onion and garlic soften slightly, about 5
minutes. Add the tomato puree and 3 cups of water. Season
with several twists of freshly ground pepper. Bring to a
boil, reduce heat to low and simmer for about 30 minutes,
stirring occasionally.
Meanwhile,
place the remaining � cup of water in a large non-stick
frying pan. Add the remaining onions and garlic and cook,
stirring frequently, until onions and garlic soften
slightly. Add all the mushrooms and continue to cook,
stirring occasionally until mushrooms are tender, about 5
minutes. Add to the tomato mixture and cook over low heat
for about 30 minutes longer, stirring occasionally. Remove
from heat and stir in the basil. Season with more freshly
ground pepper, if desired, and a bit of salt if necessary.
Ginger Hoisin Rice Noodles with Veggies
By Colleen Patrick-Goudreau, McDougall Program cooking
instructor
Preparation Time: 30 minutes
Cooking Time: 20 minutes
Servings: 6
Sauce:
� cup hoisin
sauce (in the Asian section of the supermarket)
2 teaspoons tamari or soy sauce
3 tablespoons fresh ginger, minced
2-3 medium-large garlic cloves, minced
� cup seasoned rice vinegar
1 teaspoon ground coriander
1/8-1/4 teaspoon red pepper flakes
Noodles and
veggies:
� pound dry
rice vermicelli (also called Rice Sticks) or other thin rice
noodles
water to boil noodles
� pound extra firm tofu, cubed (water-packed, not silken)
1-2 large carrots, julienned
1-2 large celery stalks, thinly sliced on the diagonal
1 cup green onions, thinly sliced on diagonal
1 medium red pepper, thinly sliced
1-3 tablespoons water (optional)
sea salt, to taste
black pepper
lemon wedges (optional)
In a bowl,
combine all ingredients for the sauce, stir well, and set
aside.
Prepare a
pot of boiling water, and add noodles when ready.
While
waiting for the water to boil, in a non-stick skillet over
medium heat, add tofu and cook until brown. (You can either
start the veggies in a separate pan or wait until the tofu
is finished browning.) Remove tofu from pan, add water for
saut�ing and let it get hot. Add carrots, celery, and green
onions, a couple pinches salt, and let cook for a couple of
minutes. Add the peppers, and keep tossing. Reduce heat to
medium-low, and add sauce mixture. Remove from heat if
waiting for noodles.
Once noodles
are cooked, drain and add them to vegetable mixture. If
mixture is a little dry, add a little extra water. Season to
taste with sea salt, black pepper, and a squeeze of lemon
juice.
Hints: Rice
noodles are available in most markets and natural food
stores. They usually take very little time to cook and most
packages will have detailed directions on the labels.
Butternut
Squash Soup
By Alex Bury, McDougall Program cooking instructor
Preparation
Time: 15 minutes
Cooking Time: 40 minutes
Servings: 6-8
2 onions,
diced
6 cloves garlic, peeled
3 pounds butternut squash, peeled, de-seeded, and cut into
1-inch cubes
1 tablespoon fresh ginger, minced
1 bay leaf
7 cups vegetable stock or water
1/2 cup orange juice
1 tablespoon orange zest
1 teaspoon cinnamon
1 tablespoon soy sauce
1/2 teaspoon nutmeg
In a large
pot, combine the onions, garlic, squash, ginger, bay leaf
and stock. Bring to a boil and then simmer gently for about
30 minutes. When the squash is tender, add the orange juice,
orange zest, cinnamon, soy sauce, and nutmeg. Simmer
another 5 minutes.
Puree with
an immersion blender or place in a blender jar and process
until smooth. Transfer back to the pot, season to taste,
and re-heat.
Hint: Some
markets sell peeled, chopped, winter squash in bags, both
fresh and/or frozen. This would cut down on the preparation
time.
Quinoa and Navy Bean Salad
By Alex Bury, McDougall Program cooking instructor
Preparation Time: 15 minutes
Cooking Time: 15 minutes
Chilling Time: 2 hours (optional)
Servings: 4-6
1 cup
water
1/3 cup dry quinoa
1 tablespoon fresh lime juice
1 teaspoon ground cumin
1 teaspoon ground coriander
1 tablespoon finely chopped fresh cilantro
2 tablespoons minced green onions
1-1/2 cups cooked navy beans (one 15-oz. can, drained)
2 cups diced tomatoes (one 24-oz. can, drained and
diced)
1 cup diced red bell pepper
2 teaspoons minced fresh (or canned) green chilies
salt and black pepper to taste
Bring
the water to a boil in a saucepan. Add quinoa, cover,
and simmer about 10-15 minutes, until all the water is
absorbed. Cool 15 minutes.
Meanwhile, combine lime juice, cumin, coriander,
cilantro, and green onions. Stir in beans, tomatoes,
bell peppers, and chilies. Add cooled quinoa, mix well
and season with salt and pepper to taste.
Hint: Use
any kind of bean that you like in this recipe.
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