May 2016

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Volume 15 No. 5

Featured Recipes


These recipes are in the newest release of the McDougall Cookbook app for Android and iOS. You will find them in the new Sandwich section of the app. This release contains hundreds of new recipes with over 800 recipes total.




What is jackfruit? Jackfruit is a large, starchy, fibrous fruit that is sweet when it is ripe and is eaten as a dessert. When it is unripe it is used in savory dishes as a vegetable. It reminds me a lot of the giant fresh breadfruit that was available all over Hawaii when we lived there. You can find it in cans in most Asian markets. For this recipe, be sure to buy the kind packed in water or brine, not the sweetened variety. This recipe should be made in a crockpot because it needs a long time to simmer in order for the jackfruit to take on the barbecued flavor.


This is a very unique recipe inspired by a restaurant meal enjoyed by my sister and brother-inlaw in Grand Rapids, Michigan. They ordered a Barbecued Pulled Jackfruit sandwich just because it looked interesting, and enjoyed it so much that they went home and immediately looked for recipes online so they could enjoy it at home. There are actually quite a few recipes for barbecued jackfruit online and even more for other savory jackfruit dishes. This is my sister, Carol's, and my version of Barbecued Pulled Jackfruit.


Preparation Time: 10 minutes
Cooking Time: 8 hours
Servings: 8


1 20 ounce can young green jackfruit in brine or water
1 onion, chopped
1-2 garlic cloves, crushed
1 cup barbecue sauce (approximately)
¼ cup water


Drain the jackfruit and rinse several times with water. Let rest in the strainer to remove as much water as possible while sautéing the onion and garlic.

Sauté the onion and garlic in a non-stick pan until softened slightly, about 5 minutes.


Place the jackfruit in the bottom of a crockpot, (it won't look like there is much of it, but as it breaks apart there will be plenty for 8 servings), spoon the onions and garlic over the top and add ½ cup of barbecue sauce and the water. Stir gently to mix well, cover and cook on high heat in the crockpot for about 3 hours before stirring. After 3 hours stir gently and add about ¼ cup more barbecue sauce. Cook for an additional hour on high.


Uncover and stir, breaking up the jackfruit as much as possible into strands. Reduce heat to low. Cover and continue to cook for another 3-4 hours, stirring and breaking up the jackfruit until it is all broken into strands. Add the remaining barbecue sauce occasionally, as necessary. The jackfruit will become softer and easier to break apart the longer it cooks. It should be very thick and stringy at the end of the cooking time. Serve on buns, topped with coleslaw (May 2010 Newsletter), sautéed onions (May 2010 Newsletter) and Sriracha hot sauce.


Hints: This is a fantastic barbecued sandwich just bursting with flavor. Choose any of your favorite fat-free barbecue sauces in this recipe, the flavor will be slightly different depending on which sauce you choose. The secret is in the long cooking time which gives the sauce plenty of time to meld into the jackfruit. This is a much healthier choice for a barbecued filling than either soy or gluten, with much more flavor.


Note: While I was shopping for the jackfruit I had an opportunity to browse in the large Asian market in Santa Rosa, CA where we live. (By the way, it was much easier to find sweetened jackfruit than the unripe green variety. But, obviously, I found it and it was well worth the effort.) I felt like I had stepped back in time 25 years or so because many of the products that I saw were readily available in all of the markets in Hawaii when we were living there in the 70's and 80's. I plan to spend more time shopping there in the near future and revisiting some of our old favorite recipes along the way. I found a familiar bag of peeled mung beans on this visit and the night after our barbecued jackfruit on buns, we enjoyed an old favorite meal of Mung Bean Dal. The recipe is in the March 2008 newsletter: this time I used the Sweet Curry Powder from Penzeys Spices in the dal mixture, and topped it with Sautéed Golden Onions and Sriracha.


The left over Mung Bean Dal makes a delicious filling for "Dillas"-any version of something similar to quesadillas without the cheese. My version of Yamadillas is in the June 2009 newsletter. For Mung Bean Dillas proceed as below:

Heat a non-stick griddle or large sauté pan over medium heat. Take one tortilla and spread some of the dal mixture on a corn or flour tortilla, smoothing it out almost to the edges. Place another tortilla on top of that one and flatten. Place on the griddle and cook for about 2 ½ minutes on each side, flipping several times to make sure it doesn't burn. Cut into wedges and serve on a plate with salsa and/or other toppings to dip it in.


This past month, November, we took a trip to Hawaii with our two oldest grandsons, Jaysen and Ben. We stayed part of the time at the new Disney Aulani Resort, which is a wonderful place for young children. Imagine my surprise when I found a delicious tofu lettuce wrap on the poolside menu! We enjoyed these several times while staying at that resort. Here is my version of the wrap and dressing.


Preparation Time: 30 minutes
Servings: variable


You will need to prepare a recipe of Baked Tofu (September 2009 newsletter) in advance before assembling this recipe.


Baked tofu strips
Large green lettuce leaves
Shredded carrots
Shredded green papaya (or use mung bean sprouts)
Red pepper strips
Cucumber strips


Place all ingredients for the wraps in separate bowls and set aside.

¼ cup rice vinegar
1 teaspoon mirin
1 teaspoon soy sauce
¼ teaspoon grated fresh ginger
Dash sesame oil (optional)

Combine all the dressing ingredients in a small jar and shake to mix well.


Let each person assemble their own wrap as follows: Take a large lettuce leaf, put a few tofu strips down the center of the lettuce leaf, top with carrots, green papaya (or mung beans), red pepper and cucumber. Pour a small amount of the dressing over this mixture, roll up the lettuce leaf and eat with your fingers. It's messy but fun and delicious!



Roll up and eat! A fast, delicious, no-cook meal for those hot summer nights during the next couple of months.


Preparation time: 10 minutes

Servings: Varies


Spinach, whole wheat, or corn tortillas

Hummus or another spread recipe

Carrots, shredded

Kalamata olives, chopped

Pickled sweet peppers, chopped

Alfalfa sprouts

Cucumber, diced

Avacado, diced

Lettuce, shredded

Siracha hot sauce


Prepare all the vegetables ahead of time and place in individual bowls. Let each person assemble their own wrap, placing a line of the hummus or spread down the middle of the tortilla, and then layering on their choice of vegetables and hot sauce, if desired.



This is a recipe from one of our first books, one that is still a favorite in our home. It is easy to make and very warming on those cold winter evenings.


Preparation Time: 15 minutes
Cooking Time: 60 minutes
Servings: 6-8


2 cups dried lentils
1 large chopped onion
1 carrot, chopped
1 green pepper, chopped
4 cups water
4 cups tomato sauce
1 tablespoon soy sauce
1 tablespoon parsley flakes
1 bay leaf
1/2 teaspoon basil
1/4 teaspoon garlic powder


Place lentils and vegetables in a large pot with the water. Cover and simmer for 30 minutes. Add remaining ingredients and simmer for 30 minutes longer. Serve over bread or whole grains.


Hint: Add some fresh spinach or other leafy greens near the end of the cooking time for a delicious variation.



These burgers are served in a bun with typical taco toppings, giving them a decidedly Mexican flavor.


Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 5


1 15 ounce can cannellini beans, drained and rinsed
1 cup whole wheat bread crumbs
1 4.5 ounce can chopped green chilies
2 green onions, chopped
1 tablespoons egg replacer mixed in ¼ cup warm water
¼ cup cornmeal


Preheat oven to 350 degrees.


Place the beans in a medium bowl and mash slightly with a bean masher. Stir well, then add bread crumbs, green chilies, green onions and egg replacer mixture. Mix well. Place the cornmeal in a shallow bowl. Shape the mixture into 5 patties, each about ½ inch thick. Dip each side into the cornmeal, then place on a non-stick baking sheet.


Bake for 20 minutes, 10 minutes on each side.


To serve, place some shredded lettuce on the bottom of the bun, put the burger on the lettuce, then top with guacamole (or Broccomole) and salsa, and the top of the bun.


Hints: I usually double this recipe when I make it so we have some extra for lunch the next day. These keep well in the refrigerator and may also be frozen. They reheat well in the microwave or on a griddle.

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