 Featured Recipes - 14 Lessons
McDougall Made Easy Recipes
Purchase "McDougall Made Easy DVD" to watch Mary and John prepare these recipes in their kitchen.
Lesson 1: OVERNIGHT OATMEAL
This is a simple way to make a delicious, healthy breakfast by preparing it the night before so it will be ready to eat in the morning.
Preparation Time: 5 minutes
Cooking Time: none
Servings: 1
1 cup old fashioned organic rolled oats
1 cup soy or rice milk, or apple juice
1 tablespoon currants or raisins
½ teaspoon cinnamon
Combine all ingredients in a container and mix well. Cover and refrigerate overnight. The next morning either enjoy the cereal cold or microwave until warmed. Stir in some seasonal fresh berries, if desired.
Lesson 2: HASH BROWNS
Preparation Time: 2 minutes
Cooking Time: 15-20 minutes
Servings: 2
4-5 cups shredded potatoes
Preheat a non-stick pan for 30 seconds, then add the potatoes to the dry pan. Flatten slightly, cover with a lid, and cook over medium-high heat for 8-10 minutes before turning. Then turn over and cook for another 7-10 minutes on the other side, turning as often as you like for even browning.
RECIPE HINT: Shredded potatoes may be purchased in supermarkets and natural food stores, either frozen or fresh. Check to make sure there are no added oils. Or you can easily shred your own potatoes using a food processor. Chopped onions and peppers also make a delicious addition to Hash Brown potatoes.
Lesson 3: FLUFFY PANCAKES
These are easier to make than you would believe, and everyone loves them! These are wonderful served with a little maple syrup or applesauce.
Preparation Time: 10 minutes
Cooking Time: 10 minutes
Servings: makes 10-12 pancakes
1 ½ cups white whole wheat flour
2 teaspoons baking powder
dash salt
1 cup mashed ripe bananas
1 tablespoon egg replacer mixed in ¼ cup warm water
1 tablespoon lemon juice
1 tablespoon prune puree
1 cup soy or rice milk
½ cup sparkling water
1/3 cup fresh blueberries (optional)
Mix the flour, baking powder and salt together in a bowl. Place the bananas in another bowl and mash well. (This is about 2 ½ bananas.) Mix the egg replacer and water and beat until frothy. Add to bananas and mix well. Stir in the prune puree (fat replacer), the lemon juice, the soy or rice milk, the sparkling water and mix again. Pour into the dry ingredients and stir to mix. Stir in the blueberries. Do not over-beat.
Heat a non-stick griddle over medium heat. Pour mixture by ¼ cup measure onto the dry, heated griddle. Flip and turn over when bubbles start to appear on the surface. Cook until brown on both sides. Repeat until all mixture has been used.
RECIPE HINT: When I use Egg Replacer I usually whisk the mixture ahead of time (by 5 minutes or so) and let it sit on the counter until I need it in the recipe. The blueberries are an option in this recipe, but when fresh blueberries are in season they really make these pancakes a special treat! The addition of the sparkling water makes a delicious, light pancake that rises as it cooks. If you make the batter ahead of time, you may need to add a bit more of the soy or rice milk to thin it out slightly before pouring onto the griddle. These may be refrigerated or frozen, and heated in the microwave or oven at a later time. We also like them cold as a snack. Note: the prune puree recipe can be found in the November 2008 newsletter.
Lesson 4: FRENCH TOAST
This is a winner for almost everyone who likes French toast. I have been making this for years and have served it to many of our children's friends who responded with smiles every time.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 12
2 cups cashew milk (see recipe below)
3 tablespoons chopped dates
1/8 teaspoon cinnamon
dash turmeric
12 slices whole wheat bread
Place 1 cup of the cashew milk in a blender jar. Add the dates, cinnamon and turmeric.
Process until well blended. Add remaining milk and blend again. Pour into a bowl. Dip slices of bread into the cashew mixture, coating well. Brown on a medium-hot non-stick griddle or frying pan, turning once so both sides are evenly browned.
Serve with pure maple syrup or fruit sauces or spreads.
RECIPE HINT: Use whole grain bread that is not too dense in this recipe so the batter can easily soak into the bread. These are easy to store for later use. Place them in individual zip-lock bags and refrigerate. Reheat in microwave. They may also be frozen and popped into the toaster for reheating.
CASHEW MILK
I have been making this for about 28 years now and it is still the best flavor for rich sauces and French toast. Make sure to use raw cashews, not roasted ones, and make sure to blend this thoroughly and then strain it to remove any pieces that did not get blended.
Preparation Time: 5 minutes
Servings: makes 2 cups
½ cup RAW cashews
2 cups water
Place the cashews in a blender jar with 1 cup of the water. Process until very smooth. Add the remaining water and blend until no large pieces remain. This may take a minute or two. Strain after processing to remove any remaining pieces. Refrigerate until ready to use.
Lesson 5: SANDWICH SPREADS—TOFU MAYO, EGGLESS EGG SALAD, & MOCK TUNA
TOFU MAYO
This is a delicious mayonnaise substitute, without all the fat found in commercial vegan mayonnaise. Use this in any of your favorite recipes calling for mayonnaise.
Preparation Time: 10 minutes
Servings: variable
1 package silken tofu
1 tablespoon cider vinegar
1 tablespoon lemon juice
1 tablespoon Dijon mustard
1 tablespoon sugar
1/2 teaspoon salt
Place all of the ingredients in a food processor and process for 2 minutes to form a smooth puree. Taste and adjust seasonings, as needed. Transfer to an airtight container and store in the refrigerator for 7-10 days.
EGGLESS EGG SALAD
Servings: makes 1 ½ cups
Preparation Time: 10 minutes
Chilling Time: 2 hours
1 package silken tofu
¼ cup finely chopped celery
¼ cup Tofu Mayo
1/8 cup finely chopped onion
2 teaspoons vinegar
2 teaspoons dried chives
½ teaspoon turmeric
¼ teaspoon onion powder
¼ teaspoon garlic powder
¼ teaspoon dill weed
¼ teaspoon salt (optional)
Place the tofu in a medium bowl. Mash with a fork or bean masher until finely crumbled but not smooth. Add remaining ingredients and mix well. Chill before serving to attain the best flavor and bright yellow color.
MOCK TUNA SPREAD
Servings: makes 2 cups
Preparation Time: 15 minutes
Chilling Time: 1 hour
1 15 ounce can garbanzo beans, drained and rinsed
1 stalk celery, finely chopped
¼ cup finely chopped onion
¼ cup finely chopped green onions
1 tablespoon lemon juice
¼ cup Tofu Mayo
Place the beans in a food processor and process until coarsely chopped, or mash with bean masher. Don't let them get to a smooth consistency.
Place in a bowl and add remaining ingredients. Mix well. Add a bit more Tofu Mayo if you want a creamier spread. Chill to blend flavors.
RECIPE HINT:
Two tablespoons of pickle relish may be added to this spread to jazz it up.
Lesson 6: BLACK BEAN SOUP
This is one of those recipes that you can put together in 5 minutes, yet it always is a favorite with everyone. Even kids like it, although you may want to use a bit less hot sauce for them.
Preparation Time: 5 minutes
Cooking Time: 10 minutes
Servings: 2-4
3 15 ounce cans black beans, drained and rinsed
1 ¾ cups vegetable broth
1 cup fresh salsa
¼ teaspoon ground oregano
¼ teaspoon chili powder (or more to taste)
1/8 teaspoon smoked chipotle chili powder (optional)
several dashes hot sauce (optional)
Reserve 1 cup of the beans in a separate bowl, place the remaining beans, the vegetable broth and the salsa in a blender jar. Process until fairly smooth, then pour into a saucepan. Mash the reserved beans slightly with a fork or bean/potato masher. Add to the saucepan with the remaining ingredients. Cook over medium heat for 10 minutes to blend flavors. Adjust seasoning to taste before serving.
RECIPE HINT: This is great to make ahead of time and then heat just before serving. Make a double batch so you can enjoy a quick bowl of soup when you are hungry.
Lesson 7: MEXI SOUP
Servings: 6
Preparation Time: 5 minutes
Cooking Time: 30 minutes
1 onion, chopped
1/3 cup water
1 28 ounce can crushed tomatoes
1 15 ounce can kidney beans, undrained
1 15 ounce can garbanzo beans, undrained
1 16 ounce can creamed corn
1 cup vegetable broth
1 8 ounce can tomato sauce
1 tablespoon taco seasoning
several dashes Tabasco sauce
Place the onion and water in a large soup pot. Cook, stirring occasionally for 4 minutes. Add remaining ingredients, bring to a boil, cover and simmer for 25 minutes.
RECIPE HINT: Taco seasoning mixes can be found in most supermarkets and natural food stores. The brand I use is Bearitos. This is a spicy, thick soup, hearty enough for a filling dinner with a loaf of bread.
Lesson 8: SALAD DRESSINGS—TOFU AND CITRUS BASED
CREAMY CILANTRO GARLIC DRESSING
Servings: makes 1 ½ cups
Preparation Time: 10 minutes
Chilling Time: 2 hours
2 cups cilantro leaves
1 teaspoon minced fresh garlic
1/8 cup water
1 package silken tofu
1 tablespoon lemon juice
1 tablespoon soy sauce
Place the cilantro, garlic and water in a food processor. Process until blended. Add remaining ingredients and process until smooth.
RECIPE HINT: Serve as a dip for vegetables or a dressing for salads. To make this less cilantro flavored, use half parsley and half cilantro. Use balsamic vinegar instead of the lemon juice. This also works well using fresh basil leaves. Omit the lemon juice when using basil.
CITRUS CHILI DRESSING
Preparation Time: 5 minutes
Servings: makes about 1 ½ cups
1 cup orange juice
¼ cup Dijon mustard
½ cup rice vinegar
2 cloves garlic
1 tablespoon chili powder
1 tablespoon sweet chili sauce
Place all ingredients in blender jar and process until smooth.
RECIPE HINT: To thicken this dressing slightly, stir in ½ teaspoon Guar Gum, and allow to rest for 1 hour before serving. Guar Gum is a natural thickener that does not need to be heated to achieve thickness.
Lesson 9: FRESH FRUIT (PEACH) COBBLER
Be sure to use sweet, ripe, seasonal fruit in this recipe. Peaches and nectarines are delicious. For a fresh strawberry pie, see hint below.
Preparation Time: 30 minutes
Cooking Time: 45 minutes
Servings: 8
4 cups sliced fresh peaches or nectarines
1/3 cup apricot preserves
2 teaspoons lemon juice
1/8 teaspoon nutmeg
3 tablespoons flour
½ cup quick cooking oats
2 tablespoons cornmeal
2 tablespoons pure maple syrup
1 teaspoon vanilla
Preheat oven to 375 degrees.
Place the sliced peaches in a bowl. Combine the preserves, lemon juice and nutmeg together in another bowl. Spoon over the peaches and mix gently. Sprinkle the flour on the top and then mix again. Place in a 9 inch pie plate. Bake for 30 minutes.
Place the oats and cornmeal in a bowl. Combine maple syrup and vanilla and pour over the oat mixture. Mix well.
Remove the cobbler from the oven and reduce heat to 350 degrees. Crumble the oat mixture over the pie filling and return to oven. Bake for an additional 15 minutes. Let rest for 15 minutes before serving. Scoop the cobbler out with a large spoon and serve with Vanilla Soy Ice Cream for a special treat. May be served warm or cold.
RECIPE HINT: Frozen peaches may be substituted for fresh, if desired. Thaw them before using in this recipe. For a fresh strawberry pie, substitute sliced fresh strawberries for the peaches and strawberry preserves for the apricot preserves. Reduce the initial baking time by 10 minutes.
Lesson 10: BEAN BURRITOS
I have discovered over many years that the beans have a different taste if they are cooked in a slow cooker. This is the way I make them most of the time, and the way I serve them to guests. I do cook them in a pressure cooker or on the stove occasionally, but they just don't have the same long-cooked flavor. My family has been eating this meal for about 28 years and it is my most requested dinner, by family and friends. It is easy to serve to any number of people, because everyone makes their own burrito, adding as much or as little of the toppings as they wish.
Preparation Time: 15-30 minutes
Cooking Time: all day
Servings: variable, at least 10-12
Smashed pinto beans:
2-3 cups dry pinto beans
Water to cover at least 2 inches over beans
1 large onion, coarsely chopped
4-6 whole cloves fresh garlic
Place all ingredients in a slow cooker and cook for 8-10 hours on high. Pour off almost all of the water that remains after cooking (save for another use, if desired) and mash with an electric hand mixer or a hand held bean masher. (The onion and garlic will be soft enough to mash with the beans.) Season with a little salt, if desired.
Toppings: chopped onion, chopped tomato, shredded lettuce, alfalfa sprouts, assorted fresh salsas.
Assorted burrito shells, both flour and corn
To serve:
Place all topping ingredients in individual bowls and place on a serving counter or table. Let each person take a burrito shell, warm it on a dry non-stick griddle if they wish, and then layer it with all the ingredients that they like. Or warm all the shells in the oven or microwave, and assemble at the dinner table.
RECIPE HINT: There will beans left-over when you make this amount. They may be refrigerated for about 5 days or put them in the freezer for later use. I always make a lot of these and use the left-overs for Bean Enchiladas, Mexican Pizza or another meal of burritos for lunch later in the week.
Lesson 11: BEAN & CORN ENCHILADAS
Preparation Time: 40 minutes
Cooking Time: 45 minutes
Servings: 6-8
Enchilada Sauce:
2 8 ounce cans tomato sauce
3 cups water
4 tablespoons cornstarch
3 tablespoons chili powder
½ teaspoon onion powder
¼ teaspoon garlic powder
Place all ingredients for the sauce in a saucepan. Mix well with a whisk until well combined. Cook and stir over medium heat until thickened, about 5 minutes. Taste and add more chili powder if desired. Set aside.
10 whole wheat flour tortillas
4 cups mashed pinto beans
1 cup chopped green onions
1 ½ cups frozen corn kernels, thawed
1 2.25 ounce can sliced ripe olives, drained
1-2 tablespoons chopped green chilies (optional)
To assemble casserole:
Preheat oven to 350 degrees.
Place the beans in a large bowl. Add the onions, corn, olives and green chilies (if you wish). Mix gently until well combined.
Place 1½ cups of the sauce in the bottom of a large non-stick oblong baking dish. Take 1 tortilla at a time and spread a line of the bean mixture down the center of the tortilla. Roll up and place seam side down in the baking dish. Repeat with remaining tortillas, placing them snugly next to each other. Pour the rest of the sauce over the rolled up tortillas, spreading it out evenly. Cover with parchment paper, then cover with aluminum foil, crimping the edges over the baking dish. Bake for 45 minutes. Remove from oven and let rest for about 5 minutes before cutting. Serve with salsa and tofu sour cream, if desired.
Lesson 12: TOFU TACOS AND TOFU SOUR CREAM
Preparation Time: 30 minutes
Cooking Time: 10 minutes
Servings: 6-8
Spicy Tofu:
24 ounces firm tofu (not silken)
4 tablespoons soy sauce
2 tablespoons lime juice
2 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons garlic powder
½ teaspoon cayenne
Drain tofu in a colander and press out excess water with paper towels. Cut into ½ inch cubes. Combine soy sauce, lime juice, chili powder, cumin, garlic powder, and cayenne in a large bowl. Add tofu and mix gently. Let stand for 10 minutes, stirring occasionally. Place a large non-stick frying pan on medium heat. Add tofu and cook turning occasionally for about 10 minutes. Set aside.
Cabbage:
4 cups finely shredded cabbage
3 tablespoons seasoned rice vinegar
½ tablespoon lime juice
Combine all ingredients in a bowl and set aside.
Corn Tortillas
Soften individually on a dry non-stick griddle, or wrap in a towel and heat in the microwave.
To assemble:
Take a soft corn tortilla, spoon tofu and cabbage down the center, add a bit of aioli and some hot sauce, if desired, roll up and eat with your fingers.
TOFU SOUR CREAM
Servings: variable
Preparation Time: 5 minutes
Chilling Time: 2 hours
1 package silken tofu
2 tablespoons lemon juice
2 teaspoons sugar
pinch salt
Combine all ingredients in a food processor and process until smooth. Use anytime you would use dairy sour cream.
CILANTRO-GARLIC AIOLI
Preparation Time: 5 minutes
Servings: Makes 1 ½ cups
1 ½ cups tofu sour cream
2 large cloves garlic, peeled and coarsely chopped
juice of 1 lime
1/3 cup cilantro leaves
dash salt
Place all ingredients in a food processor and process until smooth.
RECIPE HINT: Will keep in refrigerator for about 2 weeks.
Lesson 13: MASHED POTATOES AND GRAVY AND BAKED POTATOES
MUSHROOM GRAVY
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: Makes 2 ½ cups
1 onion, finely chopped
½ pound mushrooms, sliced
2 ¼ cups cold water
2 tablespoons soy sauce
3 tablespoons cornstarch
Place the onions and mushrooms in a pan with ¼ cup water. Cook and stir until very soft, about 5 minutes. Mix the remaining water with the soy sauce and cornstarch. Add to the pan and cook, stirring constantly until mixture boils and thickens.
RECIPE HINT: Seasonings may also be added, such as parsley flakes, oregano, thyme or basil.
MASHED POTATOES
Russet potatoes make fluffier mashed potatoes, while Yukon Gold, Yellow Finn and other golden potatoes have a buttery flavor when mashed. Thin-skinned red or white potatoes are denser and heavier in texture, and I usually mash these with the skins on. Three pounds of potatoes will yield approximately 6-8 servings. Peel, simmer over low heat until tender, and mash, blending with warmed soy milk. (Or save some of the cooking water and use that to moisten the potatoes.) Add salt and pepper to taste. I like to mash my potatoes using a hand-held electric mixer. Don't use a food processor to mash potatoes - the potatoes turn into a starchy paste within seconds.
Variations on basic mashed potatoes:
1) For garlic mashed potatoes, cook six peeled cloves of garlic with the potatoes.
2) For roasted garlic mashed potatoes, cut the top off one head of garlic, drizzle 1 tablespoon vegetable broth over cut portion, wrap in parchment paper, then tightly wrap in aluminum foil. Bake at 400 degrees for about 45 minutes. Cool. Remove from wrapping, invert over bowl, and squeeze garlic out of the cloves. Add to potatoes while mashing.
3) For colorful mashed potatoes, add cooked vegetables while mashing. Try carrots, sweet potatoes, turnips, kale or spinach (well drained), broccoli, or celery root.
4) For herbed mashed potatoes, add fresh chopped herbs after the potatoes are mashed. Try parsley, dill, chives, cilantro, basil, or another of your favorites.
5) For green onion mashed potatoes, add one cup of chopped green onions to soy milk while heating, then add to potatoes while mashing.
6) For spicier potatoes, add one to two tablespoons of spicy brown mustard while mashing, or try two tablespoons of prepared wasabi.
BAKED POTATOES
Store all potatoes in a cool dark place. Fifty degrees is ideal.
Baked potatoes are a simple yet versatile meal. They can be eaten plain or with a wide variety of toppings. Potatoes may be microwaved if you are in a big rush, but the flavor and texture of the potato won't be nearly as delicious as those baked in an oven. Our favorite potatoes for baking are the large brown-skinned russet variety.
Preheat oven to 475 degrees.
Scrub the potatoes well and prick them all over with the tines of a fork.
Bake potatoes directly on the oven rack, for one hour. They will be fluffy and delicious. Never bake in aluminum foil. It makes potatoes pasty, instead of dry and fluffy. If you like potatoes this way, make sure you wrap them in parchment paper before using the foil. Make extra potatoes for leftovers. Store unwrapped in the refrigerator. Eat them cold or reheat in the microwave.
Topping Ideas: Salsa or barbecue sauce
Tofu sour cream and chives
Baked beans
Chili
Pea soup or bean soup
Fat free dressings
Almost any bean recipe goes great over baked potatoes.
RECIPE HINT: Sweet potatoes are also delicious when baked. They should be baked at a lower temperature, about 350 degrees, for 45-50 minutes. Prick them all over with a fork and place on a baking tray in the oven. (Or place on the oven rack and put a baking tray on the shelf underneath to catch the drips.) Eat plain, either warm or cold, or try them topped with baked beans. Use the Barbecued Bean recipe from the August 2003 newsletter; or open your favorite can of healthy fat-free baked beans, heat, and spoon over the top of the sweet potato.
Lesson 14: CONFETTI RICE SALAD
Servings: 6-8
Preparation Time: 15 minutes (need cooked rice)
Chilling Time: 2 hours
2 cups cooked brown rice
2 cups frozen corn kernels, thawed
1 tomato, coarsely chopped
½ cup chopped green pepper
½ cup chopped green onions
1 2.25 ounce can sliced black olives, drained
¼ cup chopped fresh dill weed
½ teaspoon Dijon-style mustard
2 tablespoons water
2 tablespoons wine vinegar
2 tablespoons soy sauce
several dashes Tabasco sauce
Mix brown rice, corn, tomato, green pepper, green onions, olives and dill weed in a large bowl. Set aside.
Place the mustard in a small jar. Add 1 tablespoon water and mix until it is smooth. Add remaining water, vinegar, soy sauce and Tabasco. Mix well. Pour over salad. Toss well to mix.
RECIPE HINT: Cover and chill for at least 2 hours before serving for best flavor. If you're in a rush, it may also be served soon after mixing. This has been a favorite salad of ours for years. It is wonderful to take to a picnic or potluck because everyone loves it.
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