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1. cup ketchup or barbecue sauce 1 3 cup soy sauce 2 tablespoons Dijon style mustard 2 tablespoons vegetarian Worcestershire sauce Y teaspoon garlic powder Y teaspoon ground black pepper Preheat oven to 350 degrees Drain the tofu well and mash finely using a bean potato masher and your fingers Place in a large bowl and add the remaining ingredients Mix well again using your fingers Turn the mixture into either a square baking pan or a loaf pan If you don t have a non stick pan you will need to lightly oil the pan first Bake the square pan for 45 minutes or the loaf pan for 60 minutes until the top and edges are golden brown Remove from oven and let rest for 5 minutes Loosen sides and invert over a platter to remove from baking pan Hints The quick cooking oats work best in this recipe To make bread crumbs process 1 slice of bread in a food processor Do this when you have extra older bread and store the crumbs in a sealed bag in the freezer Serve with a sauce or gravy to pour over the loaf or serve plain with a barbecue sauce on the side Vegetarian Worcestershire sauce is available in most natural food stores Low sodium soy sauce is also available in most supermarkets for those of you who are trying to reduce your salt intake Creamy Golden Gravy This gravy is made with brown rice flour instead of wheat flour The great thing about using rice flour instead of wheat flour for thickening is that it doesn t form lumps l2. Hints Masa harina can usually be found in Latin American markets or in the ethnic section of some supermarkets It is a fine corn flour that is used to make tortillas and tamales usually make a dou ble batch of these burgers because they freeze well and then have an easy meal for sometime later These may also be shaped into the traditional burger shape and eaten on whole wheat buns They have a decidedly Mexican flavor to them so they are best topped with Mexican style sea sonings Taco Sauce This is a creamy slightly spicy sauce that is wonderful with raw veggies or drizzled over tacos Preparation Time 5 minutes February 2008 The McDougall Newsletter www drmcdougall com Page 3 Servings makes 3 cups 1 package soft silken tofu 1 cups tofu sour cream 1 package Bearitos Taco Seasoning mix Place the tofu in a food processor and process until fairly smooth Add the tofu sour cream and process until very creamy Add the package of seasoning mix and process until blended Pour into a covered container and refrigerate for an hour or two to allow flavors to blend Hint Recipe for tofu sour cream can be found in the J une 2002 newsletter Hoisin Tofu Lettuce Wraps These are a great finger food fun to eat but a bit messy For a lower fat variation see the suggestion under hints Preparation Time 15 minutes Cooking Time 10 minutes Servings 4 enough for 2 people Filling Y cup pine nuts 12 ounces firm water pac
3. cup water 3 cups cooked brown rice Y cup chopped fresh cilantro 1 tablespoons fresh lime juice 3 4 teaspoon lime zest 8 10 corn tortillas Place the vegetable broth in a large non stick frying pan with the onion bell pepper corn chipotle chile adobo sauce garlic and cumin Cook stirring occasionally for about 10 minutes until vegeta bles are softened Mix the masa harina with the water in a small bowl Add to the vegetable mixture and mix well Mixture will be very thick Cover and cook over low heat stirring once or twice for about 5 minutes Heat the cooked rice until hot Place in a large bowl and add the vegetable mixture to the rice along with the remaining ingredients except the tortillas Mix well and set aside for 20 minutes Place several sheets of parchment paper over large baking trays Fill a medium bowl of water and place it next to your work surface Wet hands and shape mixture one at a time into flattened oblong burgers just the right size for fitting into the tortillas Place each shaped burger onto the parchment pa per Repeat until all mixture is used Refrigerate burgers for 30 minutes Grill burgers over medium heat for about 7 minutes on each side until crusty on the outside This may be done on a charcoal or gas grill or on a griddle on the stovetop Place each burger in a corn tortilla add lettuce tomatoes avocado if desired and spoon some Taco Sauce over the top Fold up and enjoy
4. tomato chopped Y cup corn kernels 2 green onions chopped Preheat oven to 375 degrees Scrub the potatoes and cut lengthwise into wedges Place on a baking sheet and bake until lightly browned about 40 minutes Meanwhile combine the beans salsa chilies onion garlic 2 tablespoons of the cilantro the chili pow der and cumin in a saucepan Cook over low heat about 15 minutes Combine the tomato corn kernels and the remaining cilantro Set aside To assemble Place the baked wedges on a serving platter Spoon the warm bean mixture over the potatoes and top with the fresh tomato mixture Hints Frozen corn kernels may be used in this recipe Thaw under cold running water and drain well before using Great Barrier Reef Gnocchi This is prepared in several steps and then tossed together at the end It is delicious hot warm or cold Preparation Time 30 minutes Cooking Time 60 minutes Servings 6 8 y2 cup pine nuts toasted 1 onion chopped 4 large cloves garlic chopped 1 butternut squash baked peeled and chopped 2 cups fresh spinach Y cup slivered fresh basil 1 cups asparagus pieces 1 inches 2 packages potato gnocchi Preheat oven to 350 degrees Cut squash into 4 large pieces clean out seeds and stringy portion place into a baking dish add 1 cup water to the bottom of the baking dish and bake for about 1 hour until easily pierced with a fork Cool remove skin and chop into chunks Set aside Mean
5. February 2008 The McDougall Newsletter www drmcdougall com Page 1 More McDougall Favorite Recipes Here are more of our favorite recipes some of them a bit richer great for guests or a special meal McVeggie Burgers This is my latest variation use firm water packed tofu and process it until fairly smooth Preparation Time 30 minutes Baking Time 30 minutes Servings makes 16 burgers 2 pounds firm water packed tofu drained well 10 ounce package frozen chopped spinach thawed 2 tablespoons water 1 large onion chopped Y 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 Y teaspoon ground black pepper Preheat oven to 350 degrees Place 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 5 6 minutes Set aside Add the oats and the seasonings to the tofu mixture and mix well Add the spinach and mix in well us ing your hands Add the onion mixture and continue to mix
6. ach serving Hints Other toppings could also be added such as shredded soy or rice cheese and or tofu sour cream Sprinkle with some fresh chopped cilantro if desired Cashew Milk have been making this for about 28 years now and it is still the best flavor for rich sauces and french toast Make sure you use raw cashews not roasted ones and make sure you blend this thor oughly and then strain it to remove any pieces that did not get blended Preparation Time 5 minutes Servings makes 2 cups 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 remain ing water and blend until no large pieces remain This may take a minute or two Strain after process ing to remove any remaining pieces Refrigerate until ready to use February 2008 The McDougall Newsletter www drmcdougall com Page 8 Veggie Benedicts Preparation Time 15 minutes Cooking Time 5 minutes Servings 2 4 For the sauce 1 cup cashew milk see recipe above 2 tablespoons lemon juice 1 teaspoon nutritional yeast powder Y teaspoon onion powder 1 8 teaspoon garlic powder 1 8 teaspoon salt 1 16 teaspoon turmeric pinch of paprika 1 tablespoon cornstarch mixed with 2 tablespoons cold water Place the cashew milk in a saucepan Add all the remaining ingredients and mix well with a whisk Slowly bring to a boil stirring constantly until thickened and smooth Set aside If you nee
7. cipe came from the Mexican breakfast of scrambled eggs over tortillas and beans topped with salsa The scrambled tofu topping could also be rolled up in a burrito shell with salsa or just eaten plain This is fairly quick to put together if you have leftover pinto beans in your refrigerator as usually do Preparation Time 10 minutes Cooking time 8 minutes Servings 4 6 1 cup salsa 2 cups mashed pinto beans recipe in J une 2003 newsletter 8 10 soft corn tortillas Tofu Scramble 1 pound firm water packed tofu not silken Y cup vegetable broth Y cup chopped green onions 1 tablespoon chopped green chilies optional 1 teaspoon soy sauce Y teaspoon turmeric freshly ground pepper dash sea salt optional Drain tofu well mash finely with a bean masher and set aside Heat the mashed pinto beans in a saucepan Place the vegetable broth in a large non stick frying pan add the green onions and cook stirring frequently for 3 minutes until softened Add tofu and the remaining ingredients Mix well and continue to cook stirring frequently for 5 more minutes Set aside To assemble Heat the tortillas briefly on a dry non stick griddle to warm and soften them Take one tortilla and place on a plate Spread beans on one side cover with a second tortilla and spread beans over the top of that tortilla also Spoon some of the tofu scramble over the tortillas and beans then top with several spoonfuls of salsa Repeat process for e
8. d to reheat this just before serving do it slowly while stirring with a whisk For the base 1 vine ripened tomato Y avocado 4 fat free English muffin halves Slice the tomato into 4 medium thick slices Peel and slice the avocado Toast the muffin halves Place the tomato and the avocado on the English muffin halves Ladle about cup of the sauce over each muffin half and serve Hints The sauce may be made 1 day ahead of time and slowly reheated This saves time on a busy morning The sauce is also great with asparagus other vegetables or potatoes French Toast This is a winner for almost everyone who likes french toast 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 above 1 tablespoon brown sugar 1 8 teaspoon cinnamon dash turmeric 12 slices whole wheat bread Place 1 cup of the cashew milk in a blender jar Add the brown sugar 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 spread Hints These are easy to store for later use Place them in individual zip lock bags and refri
9. d bowl Then add cooked gnocchi and spinach toss with the fresh basil and serve Stella Blues Tofu Scramble This recipe is based on a tofu scramble that we enjoyed at Stella Blues Restaurant on Maui Preparation Time 15 minutes Cooking Time 12 minutes Servings 4 4 cups small broccoli florets 1 bunch green onions chopped 1 pound fresh mushrooms sliced 2 tablespoons water 1 pound firm tofu cut in inch cubes 3 4 cup tahini sauce recipe follows 2 teaspoons soy sauce dash or two of Sriracha hot sauce Steam broccoli until just tender about 5 minutes Remove from heat drain and set aside Meanwhile place the onions and mushrooms in a large non stick frying pan with the water Cook stir ring frequently for 5 minutes Add tofu cubes and cook for another 3 minutes Add steamed broccoli tahini sauce soy sauce and Sriracha Mix well and cook until heated through and slightly thickened about 2 3 minutes Serve warm Hints This is delicious served with roasted potatoes or hash browns for breakfast lunch or dinner Tahini Sauce Make this ahead of time and store in the refrigerator until needed This will keep for several days in the refrigerator Makes 2 cups 3 4 cup tahini 1 cup water Y cup lemon juice 2 cloves garlic minced February 2008 The McDougall Newsletter www drmcdougall com Page 7 Combine all ingredients in a food processor and process until smooth No Huevos Rancheros The idea for this re
10. e cocoa powder Organic cane sugar is made by Wholesome Sweeteners Regular granulated sugar may be used instead if desired Egg Replacer is made by EnerG Foods It is sold in boxes in the natural food store It is used to replace eggs in baking All of these products should be available in your natural food store or they may be purchased online at www healthy eating com Chocolate Decadence Pudding By Heather McDougall Preparation Time 5 minutes Cooking Time 10 minutes Chilling Time 4 hours Servings 6 y2 cup unsweetened cocoa powder Wondercocoa 3 4 Cup sugar 3 tablespoons cornstarch 3 cups soymilk 1 teaspoon vanilla With a whisk combine cocoa sugar cornstarch and soymilk in a medium saucepan Bring to a boil over medium low heat stirring constantly until thickened Remove from heat and add vanilla Pour into a bowl cover with plastic wrap and chill for 4 hours February 2008 The McDougall Newsletter www drmcdougall com Page 10 Wicked Chocolate Pie This is a VERY RICH dessert to be savored on those most special occasions Serve in small wedges and enjoy this delicious treat with friends probably make this only twice a year once for Thanksgiving dinner with friends and once for John s birthday Preparation Time 60 minutes Cooking Time 60 minutes Chilling Time 2 hours Servings makes 1 9 inch pie Crust 1 3 cup unsalted roasted cashews 3 tablespoons Sucanat or brown sugar 3 tablespoons Wondersl
11. ger ate Reheat in microwave They may also be frozen and popped into the toaster for reheating February 2008 The McDougall Newsletter www drmcdougall com Page 9 Brownies These are served the first night of The McDougall Program for dessert with Vanilla Soy Ice Cream People line up for seconds Remember these are a rich treat for a special occasion Servings makes one square pan Preparation Time 15 minutes Cooking Time 30 minutes Dry Ingredients 1 cup unbleached white flour 2 3 cup reduced fat cocoa powder Wondercocoa 1 teaspoon baking powder 1 teaspoon baking soda 1 4 teaspoon salt y4 cup chopped cashews or walnuts optional Wet Ingredients 1 cup Wonderslim Fat Substitute 1 cup organic cane sugar 1 teaspoon vanilla 2 tablespoons Egg Replacer mixed in cup warm water Preheat oven to 350 degrees Combine dry ingredients in a bowl Set aside Mix Wonderslim Fat Substitute and organic sugar together in a separate bowl Stir in vanilla Mix Egg Replacer and water together and whisk until very frothy Add to sugar mixture and stir to combine Add wet ingredients to dry ingredients and stir until mixed DO NOT OVERMIX Spoon into a non stick 8 inch square baking dish and flatten Bake for 30 minutes Hints Wonderslim Fat Substitute is sold in jars in most natural food stores It is made from plums and apples and is an excellent fat replacer in baked goods Wonderslim also makes the reduced fat and caf feine fre
12. ike wheat flour often does You just sprinkle it over the top of a hot liquid stir it in and it thickens nicely without any lumps Preparation Time 5 minutes Cooking Time 10 minutes Servings makes 2 cups 1 cups vegetable broth Y cup water 3 tablespoons low sodium soy sauce 2 tablespoons tahini Y cup brown rice flour freshly ground black pepper Place the broth and water in a saucepan Combine the soy sauce and tahini in a bowl and add to the liquid in the saucepan Bring to a boil stirring occasionally to smooth out the tahini When mixture is simmering and smooth sprinkle the brown rice flour over the top about a tablespoon at a time and stir in Continue to add the rice flour stirring until sauce becomes thickened Season with freshly ground black pepper to taste Serve at once Hints This may be made ahead and refrigerated It will thicken slightly more when refrigerated To reheat place in a saucepan add a small amount of water whisk to combine and then heat slowly stir ring occasionally until hot Tex Mex Potatoes Preparation Time 20 minutes Cooking Time 40 minutes February 2008 The McDougall Newsletter www drmcdougall com Page 5 Servings 6 6 large red potatoes 2 15 ounce cans pinto beans drained and rinsed 1 cup fresh salsa 1 4 ounce can diced green chilies 1 small onion chopped 1 2 cloves garlic crushed Y cup chopped fresh cilantro Y teaspoon chili powder Y teaspoon ground cumin 1
13. im Fat Replacer Y teaspoon vanilla 1 cup unbleached white flour dash salt Chocolate Filling 2 cups vegan non dairy chocolate chips 24 6 ounces 2 boxes extra firm silken tofu 3 4 cup Sucanat or brown sugar 1 teaspoon vanilla extract dash salt Almond Topping 1 cup thinly sliced almonds Y Cup maple syrup Raspberry Sauce 1 10 ounce bag frozen unsweetened raspberries thawed Y4 Cup sugar Preheat oven to 350 degrees Lightly oil a 9 inch springform pan Side may be loosened and removed after baking Place the cashews in a food processor and grind until they resemble fine meal Add Sucanat or sugar Wonderslim and vanilla Process until well combined Mix the flour and salt in a medium bowl Add the cashew mixture and mix well beginning with a spoon and ending with your hands Press this mix ture into the bottom of the prepared pan Bake for 15 minutes until light brown Remove from oven and set aside Place the chocolate chips in a double boiler and melt over barely simmering water Place the tofu ina food processor and process until smooth Add Sucanat or sugar vanilla and salt Process again then add the melted chocolate Blend until smooth and creamy Lightly oil the sides of the pan above the baked crust then scoop the chocolate mixture into the pan Smooth out the top and bake at 350 degrees for 35 minutes Remove from oven and let cool for 10 15 minutes Run a knife around the inside of the pan to loosen the
14. ked tofu not silken 3 tablespoons rice vinegar 2 tablespoons soy sauce 1 tablespoon sugar Y4 teaspoon chili garlic sauce dash sesame oil 1 2 tablespoons hoisin sauce 1 cup chopped fresh cilantro OR Italian parsley 8 iceberg or butter lettuce leaves Toast the pine nuts in a dry non stick pan for about 4 minutes stirring constantly until they are golden brown Remove from heat and set aside Cut tofu into small 1 4 inch cubes Combine rice vinegar soy sauce sugar chili garlic sauce and ses ame oil in a small bowl Heat a non stick frying pan over medium high heat add tofu and sauce mix ture cook stirring constantly until sauce is absorbed about 3 4 minutes Stir in the hoisin sauce mix well then add the cilantro or parsley Heat and stir for about 1 minute Remove from heat and stir in the reserved pine nuts Serve in lettuce leaves with some additional hoisin sauce to spoon over the top If desired Hints Instead of the pine nuts mix cup of chopped water chestnuts in with the tofu before cooking and add an extra tablespoon of the hoisin sauce Tofu Loaf This is an excellent firm loaf to serve with mashed potatoes and gravy The leftovers also make a great sandwich filling Preparation Time 15 minutes Cooking Time 45 to 60 minutes Servings 6 8 30 ounces water packed firm tofu February 2008 The McDougall Newsletter www drmcdougall com Page 4 1 2 3 cups quick oats 3 4 cup whole wheat bread crumbs Y
15. sides Let the pie cool to touch then refrigerate for at least 2 hours before serving Remove side before serving Place the maple syrup in a small saucepan and bring to a boil Cook stirring constantly for about 1 minute this is very important then add the almonds and continue to cook and stir over fairly low heat until the syrup has crystallized onto the almonds and the almonds appear dry This will take at least 5 February 2008 The McDougall Newsletter www drmcdougall com Page 11 minutes If the heat is too high the sugar will burn and you will have a sticky smelly mess Place on a baking sheet and allow to cool Store at room temperature in a covered container Place the raspberries and sugar in a blender jar Process until blended Strain the sauce through a fine strainer stirring often to remove most of the seeds Let the mixture sit in the strainer for at least 1 hour to allow most of the seeds to be removed Discard the remaining sauce with the seeds Pour the seedless sauce into a covered container and refrigerate until ready to use TO SERVE Cut a small wedge of the chocolate pie and place on a dessert plate Sprinkle a few of the almonds over the pie then drizzle with a small amount of the raspberry sauce HINTS Vegan chocolate chips are made by many different manufacturers Look for ones that have no added milk or other dairy products The chocolate chips may also be melted in the microwave Follow the instructions for mel
16. ting chocolate in your user s manual Be careful not to burn it Chocolate chips are high in fat and make this a VERY RICH dessert We only make this on special holidays and every one loves it
17. while place the raw pine nuts in a dry non stick frying pan Cook over medium heat stirring con stantly until lightly browned about 5 minutes Remove from pan and set aside February 2008 The McDougall Newsletter www drmcdougall com Page 6 Place the onion and garlic in a pan with a small amount of water Cook stirring occasionally until sof tened about 5 minutes Or use caramelized onions for this step Set aside Place the asparagus in a small amount of boiling water and cook for 2 3 minutes until just slightly ten der Set aside Bring a large pot of water to a boil Drop the gnocchi into the water stir well and cook until gnocchi rises to the top about 3 4 minutes Drop the spinach into this water stir several times then remove gnocchi and spinach with a strainer Place in a large heated bowl Add squash pine nuts onions and garlic asparagus and basil Mix well Season with a small amount of salt and pepper Serve hot warm or cold Hint This may seem like a lot of effort but the results are worth it If you start the squash first and then do the remaining steps the squash should still be warm when you put the finished dish to gether Everything can be prepared ahead of time except for the gnocchi amp spinach Put the water on to boil just before the squash is done remove the squash let cool slightly peel amp chop drop gnocchi into water mix the squash with the onions garlic asparagus amp pine nuts in a heate
18. 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 flat ten into a burger sized patty about inch thick and place on a non stick baking sheet If you do not have a good non stick baking sheet then lightly oil your baking sheet first Repeat this process until all the mixture is used It will help to lightly moisten your hands several times during this proc ess Bake for 20 minutes then flip over and bake an additional 10 minutes Cool on racks after re moving from the oven Serve in a whole wheat bun with your favorite condiments Hints 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 Tamale Burgers We like to serve these in a corn tortilla with lettuce tomatoes and the Taco Sauce recipe which fol lows Some sliced avocado could also be added if desired February 2008 The McDougall Newsletter www drmcdougall com Page 2 Preparation Time 30 minutes need cooked rice Cooking Time 45 minutes Cooling Time 50 minutes Servings 8 10 2 tablespoons vegetable broth 1 onion finely chopped 1 small red bell pepper finely chopped 3 4 cup frozen corn kernels thawed 1 chipotle chile in adobo sauce minced 2 teaspoons adobo sauce 2 cloves garlic minced 1 teaspoon ground cumin dash salt optional 1 3 cup masa harina for tortillas 2
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