December 2014      << Home             Printer Friendly PDF         Volume 13 Issue 12

Featured Recipes




Finally! The Dr. McDougall Mobile Cookbook is available for Android devices.

We are happy to announce the release of this app, which gives you access to over 300 McDougall Program recipes, with hundreds more to be added in the coming months. In the app are also valuable health tips, a search feature for ease of use, access to the McDougall Store and information for upcoming McDougall Live-in Programs, 3-day Intensives, Advanced Study Weekends, Professionals Weekends and Adventure Travel trips.

Cost is just $4.99. Download here.


Coming Soon! Update for iTunes.
This same excellent update will be available on iTunes soon. We will send out an email when it is up and running. If you already own the Dr. McDougall Mobile Cookbook app you can download an update for free. New users, the cost is $4.99. 


We will be adding new recipes and health tips often.

Below are just a few of the recipes included in the app:


Prep Time: 30 minutes
Cooking Time: 3-4 hours
Serves: 4-6


2 cups dried black beans
6 1/2 cups water
1 large whole onion
8-10 whole cloves
4 large garlic cloves
1 large onion, chopped
1 large green bell pepper, chopped
salt to taste

6 medium tomatoes, chopped
8 green onions, finely chopped
1 cup finely chopped sweet onion
1 clove garlic, crushed
3 tablespoons wine vinegar
4-5 dashes Tabasco sauce
dash of salt (optional)

Place beans and water in a large pot. Peel the whole onion and stud it with the whole cloves (poke holes in the side of the onion with a toothpick about 1 inch apart, push the stem end of the clove into each hole). Place the onion in the pot with the beans and water and add the whole, peeled garlic cloves. Bring to a boil, cover, reduce heat and simmer for about 2 hours. Remove and discard the whole onion and cloves. Mash the whole garlic cloves into the beans (use a spoon or fork and gently mash into the side of the pot). Add chopped onion and bell pepper. Cover and simmer for an additional 1-2 hours until beans are tender. Meanwhile, place the tomatoes, onions, and seasonings into a separate bowl. Mix well. Cover and refrigerate for at least 1 hour. Mix again and adjust seasonings. Serve black beans over brown rice and spoon some of the tomato mixture over the top.


Hint: Whole cloves are sold in a jar in the spice section of your supermarket. They are the dried buds from a tree and add a unique flavor to this dish. Handle them carefully while inserting into the onion so they don' t break. To remove onion and cloves from the beans use a slotted spoon. Season beans with a small amount of salt after cooking, if desired.


Prep Time: 20 minutes
Cooking Time: 6-8 hours on LOW                             
Serves: 6-8


4 cups thinly sliced potatoes (use a Mandolin for best results)
2-3 cups of pizza toppings
sliced onion
sliced mushrooms
sliced bell peppers
sliced tomatoes
sliced water-packed artichoke hearts
sliced black olives
fresh spinach
2 15- ounce cans fat-free pizza sauce or Marinara sauce
1/4 cup water

Mix the water into the sauce and set aside. Place 2 cups of the potatoes in the bottom of the crockpot. Layer all of the toppings that you choose to include over the potatoes. Cover with half of the sauce. Layer on the remaining 2 cups of potatoes and finish with the sauce. Cover and cook on low for 6-8 hours.


Prep Time: 15 Minutes
Cooking Time: 35 Minutes
Serves: 4



1 small onion, chopped
1 stalk celery, chopped
1 carrot, chopped
3/4 cup water
1/2 teaspoon minced fresh garlic
3 15- ounce cans white cannellini beans, drained and rinsed
1 15- ounce can chopped tomatoes
3 tablespoons chopped green chilies
3/4 cup vegetable broth
1 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon crushed red pepper
2 cups chopped fresh spinach
hot sauce to taste (optional)


Place onion, celery, carrot, water and garlic in a medium sauce pot. Cook over medium heat for 10 minutes. Stir occasionally. Add beans, tomatoes, green chilies, vegetable broth, chili powder, cumin and crushed red pepper. Cook over low heat for 20 minutes, partially covered. Add spinach and cook for 3 minutes. Season with hot sauce to taste. Serve over rice.

Hint: This freezes well and reheats easily in a microwave.


Prep Time: 15 minutes
Cooking Time: 50 minutes                     
Serves: 4-6


4 medium-large firm potatoes, peeled and diced
1 onion, chopped
1-2 cloves fresh garlic, minced
1/2 - 3/4 cup vegetable broth
2 jalapenos, seeded and minced
1 teaspoon chili powder
freshly ground pepper
1 cup fresh spinach, thinly sliced
8 fat free flour tortillas
2 1/2 cups enchilada sauce


Preheat oven to 350 degrees.
Cook potatoes in water to cover until almost tender, about 5 to 7 minutes. Drain and set aside.
Place the onions and garlic in about 1/4 cup of the broth in a large non-stick frying pan. Cook, stirring frequently until onion softens slightly. Add jalapenos and another 1/4 cup of the broth. Cook for an additional minute. Add potatoes, mix well and continue to cook and stir. Add the remaining broth, the chili powder and several twists of freshly ground pepper. Cook and stir for another minute. Add the spinach and mix well. Remove from heat and set aside.
Place 1/2 cup of the enchilada sauce in the bottom of a lightly oiled baking dish. (To lightly oil a baking dish, place a small amount of oil on a paper towel and rub over the bottom of your baking dish.)

Take 1 tortilla at a time and spread a line of about 1/4 cup of potato mixture down the center of each tortilla. Roll up and place seam side down in the baking dish. Repeat until all filling is used. Pour remaining sauce over the tortillas. Cover and bake for 30 minutes.

Serve with extra enchilada sauce on the side or with some fresh salsa.


Hint: Any type of fresh, firm potatoes may be used in this recipe. Try red potatoes, Yukon Gold, Yellow Finn, white or purple potatoes. Bottled minced garlic may be used instead of fresh garlic. If you do not have fresh jalapeno peppers, use 2 tablespoons of canned, chopped green chilies instead. Add some fresh or frozen (thawed) corn kernels to the potato mixture along with the spinach for variety, if desired.


Prep Time: 15 minutes
Cooking Time: 30 minutes
Serves: 6


4 cups vegetable broth
1 medium onion, chopped
1/2 cup green bell pepper, chopped
1 1/2 cups fresh chopped tomatoes
1 15- ounce can black beans, drained and rinsed
1 cup frozen corn kernels
1/4 - 1/2 cup salsa, mild, medium or hot
1 - 2 tablespoons chopped green chilies
1/2 - 3/4 cup chopped avocado
3/4 cup broken fat-free tortilla chips


Place 1/2 cup of the broth in a medium saucepan. Add onion, bell pepper and tomatoes. Cook, stirring occasionally, for 15 minutes over low heat. Add remaining broth, bring to a boil, reduce heat, add beans and corn. Add salsa and green chilies to taste. Cook over low heat for 10 minutes. Add avocado, adjust seasonings if necessary. Cook an additional 5 minutes. Stir in tortilla chips just before serving.


Hint: This may also be made with canned tomatoes when fresh tomatoes are not available or not very desirable ( during the winter months). Use 1 15- ounce can of chopped tomatoes and add tomatoes with the beans and corn.


Prep Time: 20 minutes
B aking time: 30 minutes                            
S erves: 12 muffins


Dry Ingredients:
1 cup whole wheat pastry flour
3/4 cup unbleached white flour
1/2 cup brown sugar
1/8 teaspoon salt
1 teaspoon baking soda
1/2 teaspoon baking powder
1 1/2 teaspoons cinnamon
1 teaspoon nutmeg
1/2 cup chopped walnuts
1/4 cup raisins  


Wet Ingredients:
1 cup canned pumpkin puree
1/2 cup Sunsweet Lighter Bake OR prune puree
1/4 cup molasses
1/4 cup non-dairy milk
2 teaspoons Ener-G egg replacer mixed in
4 tablespoons cold water                                                                                                                                                     


Preheat oven to 375 degrees. Combine all dry ingredients in a large bowl and set aside. Combine all wet ingredients in a medium bowl and mix well until smooth. Pour wet ingredients over dry ingredients and mix well (do not over-mix). Spoon batter into muffin cups. It will fill 12 medium muffin cups. Bake for 30 minutes.


Here's another recipe just in time for the holidays. I bake these in the red SiliconeZone muffin holders, medium size. I let the muffins cool for about 10 minutes, then just pop them out of the muffin cups. No sticking ever! Hint:  Use a whisk when mixing the egg replacer with the water and beat until frothy. Then add to the other wet ingredients. Ener-G egg replacer is a flour product, available in natural food stores. It is used for leavening and binding. It does not make anything resembling scrambled eggs. We do not recommend products like Egg Beaters. They are mostly made from egg whites (animal protein) and additives. This may also be made in a square or round baking pan. It may take a bit longer in the oven. Test for doneness by inserting a toothpick into the center. If it comes out clean, it is done. If you don't have the red SiliconeZone baking pans, these may be made in any non-stick muffin tins or baking pans. Allow to cool before removing from pans.

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