Dr. McDougall's Health & Medical Center
March 2014
Printer Friendly PDF <<Home
 Volume 13 Issue 3

Featured Recipes

Caroline Graettinger, PhDCaroline Graettinger, PhD of Garden Dish is on a quest to vanquish her family history of heart-disease, diabetes, and dementia. After a series of family health scares, culminating in her own in 2003, Caroline embarked on a new plan for life – and health – a plant-healthy diet! We are pleased that Caroline has agreed to share some of her favorite recipes with us.

Chickpea Pot Pie Lasagna

This is pot pie meets lasagna, and is good "company" food. It looks and tastes like you worked on it all day, but with no-boil, lasagna noodles, it goes together easily.


Servings: 4


Chickpea Broth
water - 6 cups
cooked chickpeas - 1 cup

Pot Pie Filling
celery, chopped - 2 stalks
onion, chopped - 1/2 medium
carrot, chopped - 1 medium
white button mushrooms, sliced - 1 8 oz pkg
cooked chickpeas - 2 cups
red potatoes, chopped - 3 medium
peas, fresh or frozen - 1 cup
dried thyme - 1 tsp
dried sage - 1 tsp
white wine - 1/4 cup
soy milk, plain and unsweetened - 1/2 cup
cornstarch - 1 Tbs

Lasagna noodles
whole wheat, no-boil (oven ready) lasagna noodles - 9

Preheat the oven to 350 °F.

In a blender, puree the chickpea broth ingredients. Set aside.
Add the celery, onion, carrot, and mushrooms to a large pot over medium heat. Cover and cook until tender, about 5 minutes.

Stir in the remaining filling ingredients except the cornstarch. Dissolve the cornstarch in 1 Tbs of cold water and stir into the chickpea mixture. Add 1 1/2 cups of the chickpea broth (stir well before using), cover, and cook over medium heat for 30 minutes, or until the potatoes are tender and the filling is hot and thick. If you'd like your mixture to be thicker, use an immersion blender for a few seconds to puree some of the filling, or blend about two cups of the mixture in a blender and stir it back into the pot. Salt to taste.

To create the lasagna layers, spread 1/4 cup of the filling on the bottom of a 9"x9" baking dish. Lay down 3 of the lasagna noodles, overlapping slightly, and spread 1/3 of the filling on top. Repeat with the other layers, ending with the chickpea filling on top. Cover tightly with parchment paper and aluminum foil. Bake at 350 °F for 15 minutes. Remove the aluminum and parchment paper, and bake another 15 minutes to lightly brown the top.
Remove from the oven and allow to cool about 5 minutes before serving.

Nutrition Information
Nutrition (per serving): 454 calories, 70% calories from carbohydrates, 18% calories from protein, 9% calories from fat, 16.6g fiber.

Quick Stuffed Portobello Mushrooms

Servings: 4

portobello mushroom caps - 8 largeQuick Stuffed Portobello Mushrooms
frozen brown & wild rice with corn, carrots, and peas - 3 10 oz pkgs
tomato sauce - 2 cups
pizza or Italian seasoning mix - 1 Tbs

Preheat the oven to 375 °F. Line a baking sheet with parchment paper.

Gently wipe the mushroom caps with a paper towel to remove any dirt. Place the caps, gills side up, on the baking sheet.

Cook the rice and veggie blend according to the package directions. Scoop 1/2 cup of the rice blend onto each mushroom cap.

Spread 1/2 cup of the tomato sauce on top of the rice, and sprinkle with the pizza seasoning.
Bake in the preheated oven for 30 minutes.

Nutrition Information
Nutrition (per serving): 421 calories, 79% calories from carbohydrates, 14% calories from protein, 7% calories from fat, 12g fiber.

Rustic Gnocchi

You don't need to peel potatoes or strong-arm them through a potato ricer to make gnocchi that's more tender than any you can buy at the grocery store. Little bits of potato in the pasta are part of its rustic charm. Appreciate the zen that is rustic gnocchi.

Servings: 5Rustic Gnocchi

red skin potatoes, skins left on - 25 oz
soy milk, plain and unsweetened - 1/4 cup
whole wheat flour - 4 cups
oil-free pasta sauce - 1 26 oz jar

Prick the skins of the potatoes with a fork and place on a microwave-safe plate. Microwave on High for 10-15 minutes, times will vary depending on the power of your microwave and the size of your potatoes. Check occasionally to see if the potatoes are tender by inserting a sharp knife into the center of each potato. Smaller potatoes will cook faster so you can remove them once they are tender and continue cooking the larger potatoes.

When all the potatoes are done, cut them into bite-size pieces - this will make them easier to mash. Using your electric mixer, beat the potatoes on medium speed for about 1 minute, pour in the soy milk, then continue beating until creamy, about 2 minutes. Small bits of potato and skins will remain intact, and that's ok.

While mixing on medium-low speed, gradually add the whole wheat flour until well incorporated.

Start a large pot of water to boil. On a work surface lightly dusted with flour, roll out half the dough to about 1/4" thick. Using a sharp knife or pizza wheel, cut the dough into triangles of desired size. Drop them into the boiling water and wait until they float to the surface before removing them to a strainer to drain. Repeat with the remaining dough.

Serve topped with your favorite sauce.

Nutrition Information
Nutrition (per serving): 514 calories, 84% calories from carbohydrates, 13% calories from protein, 3% calories from fat, 17.3g fiber.

Thick and Creamy Taco Soup

Is this a soup, a stew, or a chowder? It's thick and creamy for sure, and with hearty, stick-to-your ribs flavor.

Servings: 5

IngredientsThick and Creamy Taco Soup
frozen blend of corn, black beans, chopped onions, and chopped peppers (southwest blend) - 1 12 oz pkg
pinto beans, drained and rinsed - 1 15 oz can
fat-free refried beans - 1 cup
tomato sauce - 1 15 oz can
taco seasoning (adjust to your taste) - 1-2 tsp
water - 6 cups
whole wheat orzo pasta - 1 16 oz pkg

Dry saute the onion-pepper blend in a soup pot over medium heat until tender, about 3-5 minutes. If needed, add a tablespoon or two of water to prevent sticking.

Stir in the rest of the ingredients, cover, and cook until the pasta is just tender, about 10-15 minutes, Salt to taste.

Nutrition Information
Nutrition (per serving): 532 calories, 78% calories from carbohydrates, 15% calories from protein, 7% calories from fat, 11.4g fiber.


Copyright ©2014 Dr. McDougall's Health & Medical Center, All Rights Reserved
P.O. Box 14039, Santa Rosa, CA 95402


Follow Dr. McDougall on Facebook Follow Dr. McDougall on Twitter Follow Dr. McDougall on Linkedin