The McDougall Newsletter
July 2015      << Home             Printer Friendly PDF         Volume 14 Issue 7

Featured Recipes


During the summer months it seems we are always looking for substantial salads that can serve as a dinner meal on those hot summer nights, or a delicious dish that can be cooked ahead of time, chilled, and then enjoyed at a later time with friends and family with no more labor involved than getting out some dishes and silverware.  All of these are delicious on their own, or serve them over a plate of fresh leafy greens from your garden or local market. For some extra crunch, top with some fresh micro greens, (usually available in markets or farm stands at this time of year).

PANZANELLA SALAD Mary McDougall's Panzanella Salad
Panzanella is another name for bread salad.  This is a great way to use up some bread that is a couple of days old and it's fantastic with fresh heirloom tomatoes available all over at this time of year.  See hints below to change salad ingredients according to your preferences.

Preparation Time:  20 minutes
Resting Time:  15 minutes
Servings:  4

4 very ripe heirloom tomatoes, chopped
2 small avocados, peeled and chopped
2 cloves fresh garlic, pressed
¼ cup chopped green onions
3 cups cubed fat-free French or Italian style bread (1 or 2 days old)
½ cup fat free Balsamic vinaigrette (see recipe below)
2 tablespoons chopped fresh cilantro or parsley

Place the tomatoes, avocados, garlic, and green onions in a large bowl and mix well.  Add bread to the vegetable mixture and toss to mix.  Add the dressing and cilantro or parsley and toss again.  Let rest for at least 15 minutes before serving to allow dressing to soak into the bread somewhat. 


Hints:  To make this into a lower fat salad, omit the avocado and use 1 cucumber, seeded and chopped and 1 chopped bell pepper in place of the avocado. Add some shredded fresh basil, if desired.


This will keep in the refrigerator for several weeks.


Preparation Time:  10 minutes
Chilling Time:  2 hours
Servings:  makes 2 ½ cups


1 cup water
¼ cup balsamic vinegar
¼ cup apple cider vinegar
¼ cup red wine vinegar
¼ cup unseasoned rice vinegar
3-4 gloves garlic
¼ cup ketchup
1 tablespoon Dijon mustard
1-2 tablespoons agave nectar
½ teaspoon xanthan or guar gum


Place all ingredients in a blender jar and process until very smooth and emulsified.  Taste for sweetness and add more agave to taste if necessary.  Chill in refrigerator for at least 2 hours.  Dressing will thicken as it chills.


Hints:  Use the best quality vinegars you can find for the best flavored dressing.  Xanthan or guar gums are excellent thickeners for oil-free salad dressings because they thicken without heat as the dressing chills in the refrigerator.


Make this with the wide variety of fresh peppers, zucchini and tomatoes available at markets all over the country at this time of year. 


Preparation Time: 15 minutes
Cooking Time: 15 minutes
Chilling Time: 2 hours
Servings: 6-8


2 cups water
1 cup quinoa, well rinsed
½ red bell pepper, chopped
½ green bell pepper, chopped
½ yellow bell pepper, chopped
½ orange bell pepper, chopped
1 small zucchini, chopped
2 tomatoes, chopped
1 bunch chopped green onions
1 (14.5 ounce) can garbanzo beans, drained and rinsed
½ cup chopped fresh parsley
¼ cup chopped fresh cilantro
1/8 cup chopped fresh mint
½ cup fresh lemon juice
1 tablespoon soy sauce
several dashes Tabasco sauce
several twists of freshly ground black pepper 


Place the water and quinoa in a saucepan, bring to a boil, reduce heat, cover and cook for 15 minutes, until water is absorbed. Remove from heat and set aside.


Meanwhile, combine the vegetables, beans, parsley and mint. Add the cooked quinoa and mix well. Add the remaining ingredients and toss well to mix.


Cover and refrigerate for at least 2 hours before serving.

OVER THE RAINBOW SALADMary McDougall's Over the Rainbow Salad

This salad is wonderful to take to a picnic.  It keeps well in a cooler and everyone loves it!  It is so colorful, tastes so great, and it easy to vary the colors used by whatever your garden is producing or the variety of produce you find at the markets.  Add some chopped bell peppers and some chopped summer squash to the mixture to make it even more colorful and delicious.


Preparation Time:  15 minutes (cooked rice needed)

Chilling Time:  2 hours
Servings:  6-8


3 cups cooked brown rice
1  15 ounce can kidney beans, drained and rinsed
1  15 ounce can garbanzo beans, drained and rinsed
1  15 ounce can black beans, drained and rinsed
1 cup frozen corn kernels, thawed (or fresh corn kernels)
1 cup frozen peas, thawed (or fresh peas, shelled)
¼ cup chopped red onion
¼ cup chopped pimiento
2 tablespoons chopped black olives
2 tablespoons chopped fresh cilantro
¾ cup Balsamic vinaigrette (recipe above)
1 tablespoon soy sauce
½ teaspoon Tabasco sauce


Place the rice and beans in a large bowl and combine.  Add the corn, peas, onion, pimiento, olives and cilantro.  Toss well to mix.  Combine the salad dressing, soy sauce and Tabasco in a mixing cup and whisk until smooth.  Pour over the salad and mix well.  Refrigerate at least 2 hours before serving.  


Hints:  Many varieties of oil-free salad dressings are available in supermarkets and natural food stores.  It is also very simple to make your own salad dressings.  Feel free to use whichever dressing you like in this recipe.  Taste salad after it has been refrigerated for an hour or so and adjust seasonings as necessary. 


I saw a recipe for a simple green potato salad in a magazine a couple of months ago and the photo was so appealing that I decided to try something similar, without the mayonnaise and sour cream, of course.  I make this with only potatoes, but if you like other vegetables in your potato salads, feel free to add chopped vegetables of your choice, such as chopped celery, onions, shredded carrots, etc.


Preparation Time:  20 minutes
Cooking Time:  15 minutes
Chilling Time:  2-4 hours
Servings:  4-8

4 pounds red potatoes


1  12.3 ounce package soft silken tofu
¼ cup water
2 tablespoons white wine vinegar
2 tablespoons lime juice
2 tablespoons tahini
2 tablespoons soy sauce
½ tablespoon miso
1 bunch chopped green onions
1 cup chopped fresh flat leaf parsley
Freshly ground black pepper
One or more dashes of salsa, mild, medium or hot


Scrub the potatoes but do not peel.  Cut into approximately 1 inch chunks.  Place in a pot with water to cover.  Bring to a boil, reduce heat and cook for about 12 minutes until just tender.  Drain.  Allow to cool for 15 minutes.


Place the tofu and water in a blender jar and process briefly.  Add the remaining ingredients and process until very smooth and green.  Set aside.


Place the cooled potatoes in a large bowl.  Add other chopped vegetables if you wish at this time.  Pour 1 ½ cups of the dressing over the potatoes and mix gently.  Cover and refrigerate at least 2 hours before serving.

Hints:  Reserve the remaining dressing for use later as a dip for raw veggies or a topping for salad greens.



This is great to take on a picnic and every one loves it—even those people who are sure they don't like lentils.  It keeps well in a cooler or in the refrigerator.  Be sure to make it at least 3 hours before you plan to serve it to allow time for the flavors to blend. 


Preparation time:  15 minutes
Cooking Time:  30 minutes
Chilling Time:  3 hours
Servings:  6


1 cup dry brown lentils
4 cups water
1 cup grated carrots
½ cup chopped sweet onion
½ cup chopped fresh parsley
½ teaspoon crushed fresh garlic

2 tablespoons red wine vinegar
1 tablespoon water
1 tablespoon soy sauce
2 teaspoons Dijon mustard
1 teaspoon vegan Worcestershire sauce
½ teaspoon ground oregano
several twists freshly ground pepper


Place the lentils and water in a medium pot.  Bring to a boil, reduce heat, cover and cook for about 30 minutes, until tender but still firm.   Meanwhile, prepare remaining vegetables.  Combine vinegar, water, soy sauce, mustard, Worcestershire sauce, oregano and pepper in a small container and mix well.  Set aside. 


Drain lentils.  Place in a bowl.  Add carrot, onion, parsley and garlic.  Mix well.  Pour dressing over and mix again.  Cover and refrigerate for at least 3 hours before serving.


Copyright © 2015 Dr. McDougall's Health & Medical Center,
P.O. Box 14039, Santa Rosa, CA 95402 All Rights Reserved