The McDougall Newsletter - April 2015
April 2015      << Home             Printer Friendly PDF         Volume 14 Issue 4

Featured Recipes



Prep Time: 2 minutes
Soaking Time: overnight

Cooking Time: 8 minutes (microwave)
Serves: 2


2/3 cup steel cut oats
1/4 cup pearled barley
2 1/2 cups water
1 sliced banana

Place the oats, barley and water in a 2 quart microwave-safe bowl. Mix well, cover and refrigerate overnight. Uncover bowl, place in microwave and cook at high power for 4 minutes. Stir and cook for 4 minutes longer. Divide into 2 bowls and top with sliced banana. This is a fast way to cook steel-cut oats, resulting in a delicious, chewy breakfast combo.

Hint: This may also be cooked on the stovetop. Place the soaked grains and water into a saucepan and cook uncovered over low heat until the water is absorbed, about 12-15 minutes.


Prep Time:  30 minutes
Baking Time: 30 minutes                              
Makes 16 burgers


20 ounces firm water-packed tofu, drained well
12.3 ounces silken tofu
10 ounce package frozen chopped spinach, thawed
1/2 cup water
1 large onion, chopped
1/2 pound mushrooms, chopped
3 cloves garlic, pressed
3 cups quick oats
2 tablespoons soy sauce
2 tablespoons vegetarian Worcestershire sauce
2 tablespoons Dijon mustard
1 teaspoon paprika
1 teaspoon lemon juice
1/2 teaspoon ground black pepper


Preheat oven to 350 degrees. Place both kinds of the tofu in a food processor and process until fairly smooth, stopping several times to scrape down the bowl. Transfer processed tofu to a large bowl and set aside. Drain the spinach well and press any excess water out with your hands. (Spinach should be very dry.) Set aside. Place the water, onion, mushrooms and garlic in a large non-stick frying pan. Cook, stirring frequently until onion has softened and all liquid has been absorbed, about 10-12 minutes. Set aside. Add the oats and the seasonings to the tofu mixture and mix well. Add the spinach and mix in well, using your hands. Add the onion mixture and continue to mix with your hands until all ingredients are well combined. Take a small amount and form into a ball shape (a bit larger than a golf ball), then flatten into a burger-sized patty about 1/4 inch thick and place on a non-stick baking sheet or use parchment paper. Repeat this process until all the mixture is used. (It will help to lightly moisten your hands several times during this process.) Bake for 20 minutes, then flip over and bake an additional 10 minutes. Cool on racks after removing from the oven. Serve in a whole wheat bun with your favorite condiments.

Hint: These may be prepared ahead and refrigerated or frozen for future use. They reheat well in the microwave, in the oven, or on a grill or griddle.


Prep Time: 30 minutes
Cooking Time: 3 hours                         
Serves: 8


1 1/4 cups dried red kidney beans
8 cups water
1 onion, chopped
1 teaspoon minced garlic
1 stalk celery, sliced
1 carrot, sliced
6-8 fingerling potatoes, cubed
1/2 cups fresh green beans, cut into 11/2-inch pieces
1 cup tomato sauce
1/4 cup parsley flakes
1 1/2 teaspoons basil
1 1/2 teaspoons oregano
1/2 teaspoon marjoram
1/4 teaspoon celery seed
1/4 teaspoon ground black pepper
1 15- ounce can garbanzo beans, drained and rinsed
1 15- ounce can chopped tomatoes
1 zucchini, chopped
1 1/2 cups shredded cabbage
1/2 cup uncooked whole wheat elbows                               

Place the beans in a large pot with water to cover. Bring to a boil, cook for 2 minutes, turn off heat and let rest for 1 hour. (To eliminate this step, soak beans overnight.) Drain off water. Add onion, garlic and 8 cups of fresh water. Bring to a boil, reduce heat, cover and cook for 1 hour. Add celery, carrot, potatoes, green beans, tomato sauce and all the seasonings. Return to a boil, reduce heat and cook for 45 minutes. Add the garbanzo beans, canned tomatoes and zucchini. Cook for another 30 minutes. Then add the cabbage and pasta and cook for an additional 30 minutes. This is our favorite vegetable soup. It makes a wonderful meal with a loaf of fresh bread. It also reheats well and we like to have it for several lunches during the week.

Hint: I have many varieties of minestrone that I make throughout the fall and winter months, but this one is our favorite. You may use any type of uncooked pasta that you like, we also like spaghetti broken into 2 inch pieces in this soup. To change the flavor of this soup a bit, stir in a tablespoon or two (or more) of oil free pesto.



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