August 2015      << Home             Printer Friendly PDF         Volume 14 Issue 8

Featured Recipes



Emma Roche is a budget-and-health conscious cook who is certified in plant-based nutrition. Since starting in 2013, Emma has been working on recipes and articles to help show others that healthy eating can be both flavourful and affordable. Her new eBook Whole Food Plant-Based on $5 a Day is the culmination of years of hands-on learning, and a definitive guide to eating nutritious and delicious plant-based meals on a budget.


Presented as a 28 day menu plan, the book is complete with:

  • Grocery Lists
  • Recipes
  • Day-by-day preparation guides
  • Money saving tips for the supermarket
  • Cooking guides for kitchen novices


All recipes featured in the book follow the McDougall principles, and can easily be adapted for a gluten-free diet.


Whether you're living on a budget, trying to cut back on spending, or simply looking for healthy and inexpensive plant-based recipes, Whole Food Plant Based on $5 a Day can help you to eat well, spend less, and feel good today!


The eBook is available to purchase here:



Spring Carrot and Chickpea Coleslaw

Prep Time: 10 Minutes
Cook Time: None
Serves: 2

Recipe Notes:
This is called a 'Spring Coleslaw' since, unlike traditional coleslaw, it's made with a light non-creamy dressing.

Red cabbage gives this salad a beautiful colour, but if you can't get red cabbage, green cabbage can be substituted.

You can make this salad up to 24 hours ahead of time, and keep it in the fridge. If you are doing this, it's best leave out the fresh dill, as it will start to brown. You can add it just before serving instead.

3 medium carrots, grated
2 cups shredded red cabbage
2 cups cooked chickpeas (or 2 cans, drained and rinsed)
2-3 tbsp. apple cider vinegar (adjust to taste)
Juice of 1 lemon
1 clove garlic, minced
3 tbsp. chopped fresh dill
Black pepper to taste
Pinch of salt (optional)

Combine all ingredients in a large mixing bowl and toss well to combine. Season with pepper and salt to taste. Enjoy immediately, or refrigerate until ready to serve. Prepared salad will keep, refrigerated, for up to 24 hours.



Sweet Potato and Bean Stew

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

Recipe Notes:
You will need an extra large pot to make this recipe, ideally 5 or 6 quarts to fit everything comfortably.

You can use just about any variety of leafy greens for this recipe, but you will need to vary the cooking method slightly depending on what you buy.

If you're using a tough variety of fresh leafy greens, such as kale, collards, mustard or turnip greens, you will need to cook them before adding them to the recipe in step 5. Slice the leaves thinly, boil or steam until just cooked, then drain and set aside until needed.

If you're using fresh baby spinach or Swiss chard, slice the greens and add them to the recipe fresh. They'll be able to cook in allocated time.

If you are using frozen greens for this recipe (frozen spinach, frozen kale, etc.) you will need to thaw the greens completely first. Once thawed, place the greens in a colander or mesh sieve, and squeeze out the excess liquid before adding to the recipe in step 5.

2-3 large sweet potatoes or yams (approx. 1.5 lbs / 750g)
1 medium onion, diced
1 clove garlic, minced
2 celery stalks, diced
2/3 cup of water
2 tsp. ground cumin
1 tsp. sweet (regular) paprika
1 tsp. liquid smoke or smoked paprika
1/4 tsp. cinnamon
1.5 cups water, extra
1 x 15 oz. (400g) can + 1/2 a cup of diced tomatoes
2 cups cooked kidney or pinto beans (or 2 cans, drained and rinsed)
1.5 cups frozen corn
4 cups chopped fresh leafy greens or 1 pound (500g) frozen leafy greens (see recipe notes above)

1. Peel the sweet potatoes and discard the skins. Cut into bite-sized chunks, and set aside.
2. Combine the onion, garlic and celery with the 2/3 cup of water in a large pot. Sauté over a high heat for 5-6 minutes until the onion and celery are soft.

3. Add the sweet potato, ground cumin, sweet paprika, liquid smoke (or smoked paprika) and cinnamon. Stir to combine. Cook, while stirring, for 1-2 minutes until the spices become fragrant. Add a little more water if necessary to prevent sticking.

4. Add the 1.5 cups of water and the diced tomatoes. Reduce heat to a medium simmer, cover the pot, and allow to cook for 20 minutes.

5. Remove the lid. Add the beans, corn and leafy greens. Stir to combine. Cover once again and cook for 5 minutes until all ingredients are warmed through. Serve immediately, with brown rice to accompany if desired.


Pasta with Roasted Mushroom & Spinach Sauce

Prep Time: 15 Minutes
Cook Time: 45 Minutes
Serves: 4

Recipe Notes:
This recipe uses frozen spinach, which will need to be thawed before it's added in step 3. You can defrost it in a microwave, or place the required amount in a bowl and leave it to thaw at room temperature for a couple of hours.

Low-sodium vegetable stock can be substituted for the water in this recipe if your budget allows for it.

Gluten Free Option:
You can use a gluten-free pasta, like brown rice or corn, for this recipe. If gluten free pasta is too expensive where you shop, you can use baked potatoes or brown rice as a base for the mushroom and spinach sauce instead.

For the roasted mushrooms:
12 oz. (350g) mushrooms
2 cloves garlic, minced
1 tsp. dried Italian seasoning
1 tsp. dried oregano
2 tbsp. water
1/4 tsp. black pepper

For the rest:
1 medium brown onion, diced
1/2 cup water
8 oz. (250g) frozen spinach, thawed
1 x 15 oz. (400g) can diced tomatoes
1/4 tsp. salt (optional)
16 oz. (500g) whole wheat pasta
Juice of 1/2 a lemon

1. Preheat oven to 180°C / 350°F. Line a baking tray with baking paper.

2. Cut the mushrooms into quarters, and place them in a mixing bowl. Add all other ingredients from the 'roasted mushrooms' list, and mix well to ensure mushrooms are evenly coated with the garlic and herbs. Spread the mushrooms out in an even layer on the baking tray, and roast for 20 minutes.

3. While the mushrooms are roasting, combine the onion and 1/2 cup of water in a pot or large sauce pan. Sauté over a high heat for 5-6 minutes until the onion is soft.

4. Place the thawed spinach in a colander or mesh sieve over the sink. Squeeze the spinach to remove the excess liquid, then add it to the pan, along with the can of tomatoes. Stir to combine. Reduce heat to a low simmer, and allow the sauce to cook for 5-10 minutes while the mushrooms finish roasting.

4. Remove mushrooms from the oven. Add them, along with any of their juices, to the pan, and stir to combine. Leave the sauce to simmer for 10-15 minutes while you prepare the pasta. (If the sauce is still quite watery after this time, you may need to cook it for 5-10 minutes longer.)

5. Cook pasta according to packet instructions. Drain, then divide into 4 servings. Remove sauce from the heat, and stir through the salt (if using). Ladle the sauce over the cooked pasta, and serve immediately



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