Healthy Recipe Cook Book

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cookbook

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h e a l t h y

Recipes

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July 17, 2006 July 17, 2006

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Favorite Healthy Recipes Favorite Healthy Recipes

Vegan Without Sacrifice

Vegan Without Sacrifice 22 Carbs

Carbs 22 Fresh Salsa

Fresh Salsa 33

Salsa Variant: Roasted Ingredients

Salsa Variant: Roasted Ingredients 33 Choosing chilis Choosing chilis 44 Guacamole Guacamole 44 Beans Beans 44 Tortillas Tortillas 55 Homemade Tortillas Homemade Tortillas 55

What to Do with All Those Beans

What to Do with All Those Beans 55 Assemble your own

Assemble your own 66 Refrying the beans

Refrying the beans 66 Soft Tacos Soft Tacos 66 Hard Tacos Hard Tacos 66 Burritos Burritos 66 Veggie Pasta Veggie Pasta 66 Veggie Pasta Variant:

Veggie Pasta Variant: 77 Pasta Glorioso

Pasta Glorioso 77

Oriental Spicy Soodle Salad

Oriental Spicy Soodle Salad 88 Mushroom-based Recipes Mushroom-based Recipes 88 Spaghetti Sauce Spaghetti Sauce 99 Soups Soups 99 Potatoes Potatoes 1010 Squash (Calavasita) Squash (Calavasita) 1010 Thai Orange Peanut Tofu

Thai Orange Peanut Tofu 1111 Neapolitan Spaghetti Sauce

Neapolitan Spaghetti Sauce 1212 Spaghetti with Mushroom Sauce

Spaghetti with Mushroom Sauce 1212 Somen Noodles Three-color vegetable salad

Somen Noodles Three-color vegetable salad 1313 McDougall Program Recipes

McDougall Program Recipes 1414 Jamaican Three Potato Curry

Jamaican Three Potato Curry 1414 Pasta Sauce Puttanesca

Pasta Sauce Puttanesca 1515 Reuben Sandwiches

Reuben Sandwiches 1515 Southwest Couscous Salad

Southwest Couscous Salad 1616 Creamy Bean and Vegetable Topping

Creamy Bean and Vegetable Topping 1717 Chili Garlic Tofu Cubes

Chili Garlic Tofu Cubes 1818 Moroccan Bulgur Casserole

Moroccan Bulgur Casserole 1818 Bean Soup

Bean Soup 1919 Garbanzo Delight

Garbanzo Delight 2020 Tunisian Sweet Potato Stew

Tunisian Sweet Potato Stew 2121 Cream of Mushroom Soup

Cream of Mushroom Soup 2121 Summertime Bread Salad

Summertime Bread Salad 2222 Gallo Pinto

Gallo Pinto 2323

Costa Rican Potatoes and Beans

Costa Rican Potatoes and Beans 2424 Southwestern White Beans

Southwestern White Beans 2424 Potato Enchiladas

Potato Enchiladas 2525 Sweet Potato Bisque

Sweet Potato Bisque 2626

With good salsa, you can eat tree bark and enjoy it. Eating (mostly) vegan has With good salsa, you can eat tree bark and enjoy it. Eating (mostly) vegan has been such a small sacrifice since I’ve been doing it, I’d say it has no impact. been such a small sacrifice since I’ve been doing it, I’d say it has no impact. If you are accustomed to

If you are accustomed to eating a certain way, you may experience a period of eating a certain way, you may experience a period of adjustment. Most people who switch to skim milk have this sensation. At first, adjustment. Most people who switch to skim milk have this sensation. At first, the milk tastes watery, thin. After about three weeks,

the milk tastes watery, thin. After about three weeks, though, it tastes normal. If though, it tastes normal. If the person switching tries some whole or

the person switching tries some whole or even low-fat milk, however, that tasteseven low-fat milk, however, that tastes like heavy cream, even greasy.

like heavy cream, even greasy.

In other words, taste in food is a matter of training, or custom. So while there In other words, taste in food is a matter of training, or custom. So while there may be no accounting for

may be no accounting for what you like now, with some training, there’s no tell-what you like now, with some training, there’s no tell-ing what you’ll like in the future. So why not train yourself to like somethtell-ing ing what you’ll like in the future. So why not train yourself to like something healthy? If it is not to your taste

healthy? If it is not to your taste this instant, that’s no reason to assume it won’tthis instant, that’s no reason to assume it won’t be something you like in

be something you like in the future—and, believe me, there’s plenty to like now.the future—and, believe me, there’s plenty to like now. Although there may be some adjustments, you do not

Although there may be some adjustments, you do not have to makehave to make any any sacrificesacrifice in taste eat

in taste eat healthyhealthy. Besides the perfectly good substitutes . Besides the perfectly good substitutes for animal products—for animal products— rice milk, soy hot dogs

rice milk, soy hot dogs and hamburgers, or soy baco bits for bacon, lettuce and hamburgers, or soy baco bits for bacon, lettuce andand tomato sandwiches—there are plenty of low fat recipes

tomato sandwiches—there are plenty of low fat recipes that taste good. All tthat taste good. All thehe recipes in this

recipes in this section have been tested section have been tested repeatedlyrepeatedly, and can , and can bebe great great not just good!not just good! Almost all are also great leftovers. I

Almost all are also great leftovers. I recommend them not only because your tasterecommend them not only because your taste buds will love them, but also because your body will love them too.

buds will love them, but also because your body will love them too. The following recipes have been essential for a healthy diet

The following recipes have been essential for a healthy diet in our house:in our house: •• Fresh Salsa Fresh Salsa

•• GuacamoleGuacamole •• Beans Beans •• TortillasTortillas •• Veggie PastaVeggie Pasta

•• Mushroom-based Recipes Mushroom-based Recipes

The section that follows these recipes includes some

The section that follows these recipes includes some copied but not tested recipescopied but not tested recipes too. I include them so I’m not the only one testing recipes—

too. I include them so I’m not the only one testing recipes— you you can help withcan help with the shaking, baking etc.

the shaking, baking etc.

What about the non-vegetarians? Since the food here is

What about the non-vegetarians? Since the food here is so tasty, even the non-so tasty, even the non-vegetarians in my house eat it, if only as a side dish.

vegetarians in my house eat it, if only as a side dish.

Carbs Carbs

The current low-carb fad is baloney. If it were true, orientals who immigrated to The current low-carb fad is baloney. If it were true, orientals who immigrated to the U.S. would get healthier as they ate more protein and fat with our diet. The the U.S. would get healthier as they ate more protein and fat with our diet. The opposite is true.

opposite is true.

Here's a rather lengthy article documenting the failings of t

Here's a rather lengthy article documenting the failings of the Atkins diet:he Atkins diet: www

www.nealhendrickson.nealhendrickson.com/mcdougall/2004.com/mcdougall/2004nl/040500puatkinnl/040500puatkinsresearch.htmsresearch.htm The following videos really outline the health benefits of vegan, and the risk you The following videos really outline the health benefits of vegan, and the risk you take ingesting animal protein:

take ingesting animal protein:

www.vegsource.com/video/colin.htm www.vegsource.com/video/colin.htm www.vegsource.com/video/mcdougall.htm www.vegsource.com/video/mcdougall.htm www.vegsource.com/video/ornish.htm www.vegsource.com/video/ornish.htm

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• • H H e e a a l l t t h h y y R R e e c c i i p p e e s s www.vegsource.com/video/ess.htm www.vegsource.com/video/ess.htm www

www.vegsource.com/vide.vegsource.com/video/barnard.htmo/barnard.htm

I should add that these are not videos of someone with the latest diet theory I should add that these are not videos of someone with the latest diet theory based on their private clinic’s experience. The first one is by the

based on their private clinic’s experience. The first one is by the author of author of TheThe China Study

China Study , Colin Campbell, a Cornell biochemist., Colin Campbell, a Cornell biochemist. The China Study The China Study is the largestis the largest study extant of the

study extant of the connection between diet and health. Animal protein appar-connection between diet and health. Animal protein appar-ently causes cancer, and is implicated in things like

ently causes cancer, and is implicated in things like auto-immune diseasesauto-immune diseases (lupus), and altzheimers. Animal fat is

(lupus), and altzheimers. Animal fat is certainly connected to cardiovascular dis-certainly connected to cardiovascular dis-ease.

ease.

Other than that, it’s swell. Other than that, it’s swell.

Fresh Salsa

Food like this makes vegan eating painless.

Food like this makes vegan eating painless. TTo make less spicy o make less spicy salsa a) omit somesalsa a) omit some or all of the chili (the seeds are typically the hottest part) b) roast the chilis or all of the chili (the seeds are typically the hottest part) b) roast the chilis (roast-ing makes them milder). Even without chilies,

ing makes them milder). Even without chilies, this salsa is pretty this salsa is pretty good. Ygood. You’ll findou’ll find your tolerance for chilies increases as you

your tolerance for chilies increases as you eat more of them.eat more of them.

Ingredients Ingredients 1 large tomato 1 large tomato 1/4 medium onion 1/4 medium onion 2-3 garlic cloves 2-3 garlic cloves 1 lime 1 lime 1 - 2 chilis

1 - 2 chilis (serrano chilis are our favorites, but jalapenos work too)(serrano chilis are our favorites, but jalapenos work too) salt, and

salt, and

(optionally) 2 tbs chopped cilantro (optionally) 2 tbs chopped cilantro

Directions Directions

Salsa is simple; it’s tomatoes, garlic, onion, lime juice, cilantro, salt,

Salsa is simple; it’s tomatoes, garlic, onion, lime juice, cilantro, salt, and chili pep-and chili pep-pers to taste, minced—easiest in a salsa maker—or diced with a knife. If you do pers to taste, minced—easiest in a salsa maker—or diced with a knife. If you do use the salsa maker, use a garlic

use the salsa maker, use a garlic press for the garlic, and pre-chop the chilis.press for the garlic, and pre-chop the chilis. The biggest component in this—tomatoes—is also one of

The biggest component in this—tomatoes—is also one of the most importantthe most important components in its taste. The

components in its taste. The fresherfresher, the better. If you get , the better. If you get a sweet variety of a sweet variety of tomato, your salsa will be sweet. Experiment with different types until you find tomato, your salsa will be sweet. Experiment with different types until you find what you like best.

what you like best.

Tip Tip

If you mince your

If you mince your chilies separatelychilies separately, or omit them , or omit them altogether you can set aside altogether you can set aside somesome no-chili salsa to those who don't like hotter salsa. You can also mince cilantro no-chili salsa to those who don't like hotter salsa. You can also mince cilantro sepa-rately

rately. Cilantro is the . Cilantro is the first thing to spoil first thing to spoil in fresh salsa in fresh salsa (fresh-minced garlic also does(fresh-minced garlic also does not keep well).

not keep well).

Salsa Variant: Roasted Ingredients Salsa Variant: Roasted Ingredients

Y

You can make variants of ou can make variants of this salsa by cooking or this salsa by cooking or roasting the tomatoes and chi-roasting the tomatoes and chi-lis. To do this, either hold them over a gas fire, or let them sit in a hot skillet or lis. To do this, either hold them over a gas fire, or let them sit in a hot skillet or comal (the flat, tortilla-cooking pan), turning them

comal (the flat, tortilla-cooking pan), turning them occasionallyoccasionally. If you cook. If you cook ingredients, the salsa will

ingredients, the salsa will last longer than if last longer than if all ingredients are raw, provided youall ingredients are raw, provided you make cilantro a later addition.

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If you want to remove the skin

If you want to remove the skin of roasted tomatoes or chilies, after roasting, put themof roasted tomatoes or chilies, after roasting, put them in a plastic bag with a

in a plastic bag with a moist paper towel. The skin usually slides off easily after thismoist paper towel. The skin usually slides off easily after this treatment.

treatment.

Roasting can give the salsa a

Roasting can give the salsa a darkerdarker, richer flavor, richer flavor. See what you . See what you like best.like best.

Choosing chilis Choosing chilis

The most commonly available chilis, at

The most commonly available chilis, at least where I shop, are jalapeños (the least where I shop, are jalapeños (the fatfat ones) and serranos (the skinny ones).

ones) and serranos (the skinny ones). YYou can also get ou can also get habañeros, but they’re hot-habañeros, but they’re hot-ter and less tasty than my preference. One recent entry in this race: “Chile de ter and less tasty than my preference. One recent entry in this race: “Chile de diablo” — “Chili of the

diablo” — “Chili of the devil.” Way hot!devil.” Way hot! Jalapeños are very nice,

Jalapeños are very nice, especially when fresh. Typicallyespecially when fresh. Typically, the , the more brown “veins”more brown “veins” they have, the hotter they are.

they have, the hotter they are.

Serranos are a little hotter than jalapeños. They have

Serranos are a little hotter than jalapeños. They have a nice flavor, and are proba-a nice flavor, and are proba-bly the chilis we

bly the chilis we use most consistently.use most consistently. Recently

Recently, I’ve also seen Thai chilis at , I’ve also seen Thai chilis at our farmers’ market. These are very hot, butour farmers’ market. These are very hot, but have a good flavor, and can add a litt

have a good flavor, and can add a little zip to dishes when yle zip to dishes when you cook them (soou cook them (so they get a

they get a little milder). Worth a try. Seelittle milder). Worth a try. See Oriental Spicy Soodle Salad Oriental Spicy Soodle Salad on page 8on page 8 for afor a recipe that uses these.

recipe that uses these.

Guacamole

Mash some avocados, and add the

Mash some avocados, and add the Fresh Salsa Fresh Salsa on page 3. You can add some moreon page 3. You can add some more salt and lime juice too.

salt and lime juice too.

Beans

Beans are a staple of most

Beans are a staple of most vegan diets. Cook a batch, and eat it vegan diets. Cook a batch, and eat it all week long as aall week long as a main or side dish. See

main or side dish. See What to Do with All Those What to Do with All Those BeansBeanson page 5on page 5..

Ingredients Ingredients

1 -2 cups beans, cleaned to remove dirt, stones

1 -2 cups beans, cleaned to remove dirt, stones and any split or discolored beans.and any split or discolored beans. Wa

Water (enough to cover them ter (enough to cover them by 1-2” in a tby 1-2” in a typical pan or slow cooker)ypical pan or slow cooker) Salt, to taste.

Salt, to taste.

For best results, cook cleaned beans covered with

For best results, cook cleaned beans covered with water in a slow cooker, or at awater in a slow cooker, or at a simmer on a stove top

simmer on a stove top for several hours. The slow for several hours. The slow cooker takes overnight. Theycooker takes overnight. They will be soft, when done.

will be soft, when done.

Monitor to keep them covered with water (no need to stir them until you add Monitor to keep them covered with water (no need to stir them until you add salt). Salt them at the end of cooking, not the beginning, or they get tough. If you salt). Salt them at the end of cooking, not the beginning, or they get tough. If you add hot water to

add hot water to beans whose water has evaporated during cooking they will beans whose water has evaporated during cooking they will notnot discolor.

discolor.

Presoaking beans in hot water, then discarding the water is supposed to Presoaking beans in hot water, then discarding the water is supposed to makemake them not produce gas

them not produce gas (or flatulence). Our independent verification of this is not(or flatulence). Our independent verification of this is not encouraging. On the other hand, freshness does make a

encouraging. On the other hand, freshness does make a difference in how muchdifference in how much gas beans give. Fresher beans are better (less gas), and found in high-volume bean gas beans give. Fresher beans are better (less gas), and found in high-volume bean outlets—

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The best beans,

The best beans, in our experience, are cranberry beans in our experience, are cranberry beans (sometimes called Borlotti(sometimes called Borlotti beans). These are

beans). These are creamier and, in our neighborhood, fresher than pinto beans.creamier and, in our neighborhood, fresher than pinto beans.

Beans last, and reheat well, and are

Beans last, and reheat well, and are good with the standard soft good with the standard soft tortillas and salsa,tortillas and salsa, or on the pre-cooked hard taco shells you

or on the pre-cooked hard taco shells you can buy in the can buy in the store. Yostore. You really don'tu really don't need the cheese when you have

need the cheese when you have good salsa.good salsa.

For later meals, you can also refry the beans: saute a chili in a pan (with either For later meals, you can also refry the beans: saute a chili in a pan (with either olive oil or vegetable broth if you want to avoid the oil), add the cooked beans olive oil or vegetable broth if you want to avoid the oil), add the cooked beans and mash them. This is also good with sauteed garlic and onions. See

and mash them. This is also good with sauteed garlic and onions. See Refrying the Refrying the beans

beanson page 6on page 6..

Tip Tip

For traditional Cuban black beans, add lime juice,

For traditional Cuban black beans, add lime juice, or vinegar after they're or vinegar after they're done.done.

Tortillas

The natural accompaniment for beans: Heat soft tortillas on a

The natural accompaniment for beans: Heat soft tortillas on a flat cooking pan (aflat cooking pan (a “Comal”) or griddle turning them until

“Comal”) or griddle turning them until they rise slightly. Ythey rise slightly. You can use yourou can use your hands, if you’re fast. Corn tortillas

hands, if you’re fast. Corn tortillas contain only corn and water. Flour tortillascontain only corn and water. Flour tortillas typically contain oil

typically contain oil (or lard), wheat (or lard), wheat flour and water. Corn is therefore healthier.flour and water. Corn is therefore healthier.

Homemade Tortillas Homemade Tortillas

For a real treat, make homemade corn tortillas, you must first have tortilla masa For a real treat, make homemade corn tortillas, you must first have tortilla masa (most supermarkets sell only

(most supermarkets sell only tamaletamale masa) and either skilled hands or a masa) and either skilled hands or a tortilleratortillera (a press). You can find a wooden tortilla presses at Mexican-food specialty (a press). You can find a wooden tortilla presses at Mexican-food specialty merca-dos. The metal tortilla

dos. The metal tortilla presses have not been at all presses have not been at all durable, in our experience, sodurable, in our experience, so stick to wood ones that

stick to wood ones that look sturdy.look sturdy.

Tip Tip

As a special bonus, you can find washboards (

As a special bonus, you can find washboards (tailladorstailladors) at many mercados. These are) at many mercados. These are handy for spot-cleaning clothes, and providing cleaning lessons to children. My son is handy for spot-cleaning clothes, and providing cleaning lessons to children. My son is one of the few kids I know who has his own taillador. Not surprisingly, he’s more one of the few kids I know who has his own taillador. Not surprisingly, he’s more care-ful about spilling things on his clothes.

ful about spilling things on his clothes.

To make tortillas, add water to the masa

To make tortillas, add water to the masa until it’s a moist paste, about until it’s a moist paste, about the consis-the consis-tency of a pie crust. Put a small ball of the paste

tency of a pie crust. Put a small ball of the paste in the press between two sheetsin the press between two sheets of plastic wrap. Press, remove, peel the plastic off and gently transfer the of plastic wrap. Press, remove, peel the plastic off and gently transfer the flat-tened dough to cook immediately on

tened dough to cook immediately on the comal. The difference between thesethe comal. The difference between these and store-bought is about the same

and store-bought is about the same as the difference between homemade andas the difference between homemade and store-bought bread. Commercia

store-bought bread. Commercial tortillas can be l tortillas can be excellent too, as long as texcellent too, as long as they'rehey're fresh. Fresh means soft and pliable.

fresh. Fresh means soft and pliable.

What to Do with All Those Beans

Once you’ve made the beans, salsa, guacamole and either

Once you’ve made the beans, salsa, guacamole and either made or bought themade or bought the tortillas you can have meals in a variety of shapes and tastes. Beans are the tortillas you can have meals in a variety of shapes and tastes. Beans are the Mexi-can “potatos” in meat-and-potatos, if you must have meat.

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Assemble your own Assemble your own

Y

You can simply serve ou can simply serve yourself beans (and rice), top with yourself beans (and rice), top with salsa and guacamole, andsalsa and guacamole, and eat with loose tortillas. My preference is to tear the tortilla in quarters, then use eat with loose tortillas. My preference is to tear the tortilla in quarters, then use the quarter like a spoon. Mexicans call this

the quarter like a spoon. Mexicans call this their “silverware,” using only tortillastheir “silverware,” using only tortillas rather than utensils. This gringo cheats: I push the food onto the tortilla with a rather than utensils. This gringo cheats: I push the food onto the tortilla with a fork.

fork.

Tip Tip

Keep heated tortillas folded inside a towel,

Keep heated tortillas folded inside a towel, like hot rolls.like hot rolls.

Refrying the beans Refrying the beans

To re-use beans—and extend their useful life—you can refry t

To re-use beans—and extend their useful life—you can refry t hem. Of course youhem. Of course you can heat them in a

can heat them in a microwave, but refrying them is be microwave, but refrying them is be more traditional. To refrymore traditional. To refry beans, put a little oil in a hot

beans, put a little oil in a hot pan and optionally add a chile (puncture it so itpan and optionally add a chile (puncture it so it doesn’t explode), some onions or garlic. Put the beans in after you’ve sauteed the doesn’t explode), some onions or garlic. Put the beans in after you’ve sauteed the optional add-ins. Typically

optional add-ins. Typically, you also , you also mash the beans as part of mash the beans as part of refrying; chefs dif-refrying; chefs dif-fer about how much mashing. Once t

fer about how much mashing. Once the beans are hot (refried or microwaved),he beans are hot (refried or microwaved), you can use t

you can use them in the dishes described in the hem in the dishes described in the following sections:following sections:

Soft Tacos Soft Tacos

One of the easiest is soft tacos. Heat your tortillas (corn or flour) on the flat pan One of the easiest is soft tacos. Heat your tortillas (corn or flour) on the flat pan (comal). Put a spoonful of beans, salsa and guacamole on them, add lettuce, (comal). Put a spoonful of beans, salsa and guacamole on them, add lettuce, onions, tofu sour cream and

onions, tofu sour cream and for non-vegetarians, meat, and cheese. Fold themfor non-vegetarians, meat, and cheese. Fold them over the ingredients once, and you have

over the ingredients once, and you have a wonderful meal.a wonderful meal.

Hard Tacos Hard Tacos

Same ingredients as the soft

Same ingredients as the soft tacos, except the tortilla is tacos, except the tortilla is typically deep-fried corntypically deep-fried corn that’s stiff. Butter the beans on this,

that’s stiff. Butter the beans on this, add guacamole, salsa, salad, and so on, add guacamole, salsa, salad, and so on, andand let the crunching begin!

let the crunching begin!

Burritos Burritos

These are typically made with

These are typically made with largerlarger, flour tortillas. After , flour tortillas. After you heat the burrito you heat the burrito tor- tor-tilla, fill it with a few spoonfuls of your taco ingredients (beans, salsa, chilis, tofu tilla, fill it with a few spoonfuls of your taco ingredients (beans, salsa, chilis, tofu sour cream, lettuce, rice), and fold like an envelope: top and bottom fold down & sour cream, lettuce, rice), and fold like an envelope: top and bottom fold down & up, then roll from s

up, then roll from side-to-side.ide-to-side.

Veggie Pasta

Pasta (16 oz), cooked and drained Pasta (16 oz), cooked and drained 1 cup

1 cup VegetaVegetables (broccoli, carrots, cauliflower, squash, etc.)bles (broccoli, carrots, cauliflower, squash, etc.) 1 bouillon cube

1 bouillon cube

1+ cloves garlic (we use 8, but also like spicy food) 1+ cloves garlic (we use 8, but also like spicy food)

Tip Tip

Recommend garli

Recommend garlic press brand: Zyliss—the others are a waste c press brand: Zyliss—the others are a waste of time, in my experi-of time, in my experi-ence. This is an essential tool for many of

ence. This is an essential tool for many of these recipes.these recipes.

3 tbs capers 3 tbs capers

2 sprigs fresh basil 2 sprigs fresh basil

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1/4 cup chopped scallions 1/4 cup chopped scallions

Cook pasta in boiling water roughly t

Cook pasta in boiling water roughly ten minutes, then drain in a en minutes, then drain in a colandercolander. While. While you're waiting for the pasta t

you're waiting for the pasta to cook, prepare vegetables. If you're using to cook, prepare vegetables. If you're using tougherougher veggies (carrots, cauliflower

veggies (carrots, cauliflower, broccoli), I recommend you blanch them , broccoli), I recommend you blanch them (put them(put them in boiling water for about a minute). Otherwise, just dice and slice the veggies. in boiling water for about a minute). Otherwise, just dice and slice the veggies. Dissolve a vegetable bouillon cube in hot water for a minute or so. Add warm, Dissolve a vegetable bouillon cube in hot water for a minute or so. Add warm, drained pasta to veggies. Squeeze a clove of garlic on this

drained pasta to veggies. Squeeze a clove of garlic on this and mix in. Add capers,and mix in. Add capers, fresh basil, and chopped scallions. Sprinkle lightly with real,

fresh basil, and chopped scallions. Sprinkle lightly with real, grated parmesan.grated parmesan. Enjoy!

Enjoy!

Veggie Pasta Variant: Veggie Pasta Variant:

Pasta (16 oz) Pasta (16 oz) 1 cup

1 cup VegetaVegetables (broccoli, carrots, cauliflower, squash, etc.)bles (broccoli, carrots, cauliflower, squash, etc.) 1/4 cup vegetable broth or sherry (or 3 tbs olive oil)

1/4 cup vegetable broth or sherry (or 3 tbs olive oil) 8 oz cherry or other small tomatoes

8 oz cherry or other small tomatoes 2 sprigs fresh basil, or 2 tsp dried basil 2 sprigs fresh basil, or 2 tsp dried basil 12 oz+ kalamata olives. (preferrably pitted) 12 oz+ kalamata olives. (preferrably pitted) 3 oz feta cheese

3 oz feta cheese

Enough of either vegetable broth, white

Enough of either vegetable broth, white wine or olive wine or olive oil for sauteeing. (Vegetableoil for sauteeing. (Vegetable broth and wine are for those who must avoid oil).

broth and wine are for those who must avoid oil).

Cook and drain pasta. Lightly saute

Cook and drain pasta. Lightly saute cut-in-half cherry tomatoes and basil. Addcut-in-half cherry tomatoes and basil. Add the drained pasta and pressed garlic to the saute pan to coat them with

the drained pasta and pressed garlic to the saute pan to coat them with the otherthe other oil/veggie mix. Serve, adding kalamata olives, basil, and

oil/veggie mix. Serve, adding kalamata olives, basil, and a tiny bit of a tiny bit of feta and/orfeta and/or parmesan cheese. Goes well with french bread, wine.

parmesan cheese. Goes well with french bread, wine.

Pasta Glorioso

This dish is inspired one

This dish is inspired one from Bosko's restaurant in Calistoga, CA:from Bosko's restaurant in Calistoga, CA:

Ingredients: Ingredients:

A package (16 oz) of pasta. Bosko's

A package (16 oz) of pasta. Bosko's uses orecchi pasta, but you could uses orecchi pasta, but you could use farfalle oruse farfalle or any pasta in small pieces like rigatoni, etc.

any pasta in small pieces like rigatoni, etc. 1/3 lb of cherry tomatos cut in half

1/3 lb of cherry tomatos cut in half 1/2 lb crimini mushrooms, diced 1/2 lb crimini mushrooms, diced 8 cloves of garlic, minced with

8 cloves of garlic, minced with garlic pressgarlic press 1/3 cup veggie broth

1/3 cup veggie broth 1/4 cup grated parmesan 1/4 cup grated parmesan 2 tsp dried basil

2 tsp dried basil 4 tbs Olive oil. 4 tbs Olive oil.

Dried spicy chili pepper flakes to taste (I use about 3 Tbs) Dried spicy chili pepper flakes to taste (I use about 3 Tbs) Salt to taste

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• • F F a a v v o o r r i i t t e e H H e e a a l l t t h h y y R R e e c c i i p p e e s s Directions: Directions:

Cook and drain the pasta according to

Cook and drain the pasta according to its directions and your taste.its directions and your taste. Saute the mushrooms in olive oil. Set aside.

Saute the mushrooms in olive oil. Set aside. Mix the broth, about 2/3 of

Mix the broth, about 2/3 of the grated parmesan, and the minced garlicthe grated parmesan, and the minced garlic Add a little more olive oil and

Add a little more olive oil and saute the pasta in the saute the pasta in the same pan where you sauteedsame pan where you sauteed the mushrooms. Continue stirring as you

the mushrooms. Continue stirring as you add the mushrooms, the broth mix-add the mushrooms, the broth mix-ture, the basil and chili pepper flakes. Mix well and serve. Serve with the rest of ture, the basil and chili pepper flakes. Mix well and serve. Serve with the rest of the grated parmesan and sourdough bread. Serves 4 -

the grated parmesan and sourdough bread. Serves 4 - 5.5.

This lasts medium-well. The garlic won’t be as flavorful, but the chilis’ flavor will This lasts medium-well. The garlic won’t be as flavorful, but the chilis’ flavor will strengthen.

strengthen.

Oriental Spicy Soodle Salad

Inspired by the same in

Inspired by the same in La Bou La Bou French/VietnamFrench/Vietnamese ese restaurant).restaurant).

Ingredients: Ingredients:

1 small package sobe or other oriental noodles, cooked,

1 small package sobe or other oriental noodles, cooked, according to the direc-according to the direc-tions and drained. Buckwheat is best.

tions and drained. Buckwheat is best. 1/8 cup roasted sesame oil

1/8 cup roasted sesame oil 1/8 cup Rice wine vinegar 1/8 cup Rice wine vinegar About a 1” cube of ginger About a 1” cube of ginger

2 Thai peppers (or chili pepper flakes to taste) 2 Thai peppers (or chili pepper flakes to taste) 2 Tsp soy sauce

2 Tsp soy sauce 1/4 cup raw peanuts 1/4 cup raw peanuts

1/4 cup mung bean sprouts 1/4 cup mung bean sprouts 1/2 red bell pepper cut in strips 1/2 red bell pepper cut in strips Butter lettuce (the bed for

Butter lettuce (the bed for the noodles).the noodles).

Directions: Directions:

After you cook the noodles and rinse them, mix all liquid ingredients, ginger and After you cook the noodles and rinse them, mix all liquid ingredients, ginger and chili to make a

chili to make a vinaigrette in a blendervinaigrette in a blender. Pour over noodles and mix . Pour over noodles and mix well.well.

Noodles should be warm to cool, not hot. You can serve this cool, and it keeps for Noodles should be warm to cool, not hot. You can serve this cool, and it keeps for a short time in

a short time in the refrigeratorthe refrigerator. The noodles tend to . The noodles tend to get mushy after a get mushy after a day or so.day or so. When you serve the noodles, first make a bed of the butter lettuce, add noodles When you serve the noodles, first make a bed of the butter lettuce, add noodles and vinaigrette combination, then sprinkle with red pepper strips, bean sprouts and vinaigrette combination, then sprinkle with red pepper strips, bean sprouts and peanuts. Serve with french bread. Serves 3 - 4.

and peanuts. Serve with french bread. Serves 3 - 4.

Mushroom-b

Mushroom-based

ased Recipes

Recipes

Basic stock Basic stock Ingredients Ingredients 1/2 onion 1/2 onion 8 oz mushrooms 8 oz mushrooms 1+ cloves of garlic 1+ cloves of garlic

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Saute onion, and mushrooms, sliced. Add cloves of garlic to taste (the more the Saute onion, and mushrooms, sliced. Add cloves of garlic to taste (the more the better!), minced or put through the garlic press. Put garlic in last, for just a few better!), minced or put through the garlic press. Put garlic in last, for just a few seconds.

seconds.

Tip Tip

One excellent method for mincing garlic without the press is to put a

One excellent method for mincing garlic without the press is to put a clove under theclove under the flat of a large knife and whack it with the

flat of a large knife and whack it with the heel of your hand, then use the knife to heel of your hand, then use the knife to fur- fur-ther chop the crushed garlic.

ther chop the crushed garlic.

If you want your food to be really low fat, saute in vegetable broth, sherry or If you want your food to be really low fat, saute in vegetable broth, sherry or some other wine, otherwise, use olive oil.

some other wine, otherwise, use olive oil.

Spaghetti Sauce Spaghetti Sauce Ingredients Ingredients 15 oz tomato sauce 15 oz tomato sauce 15 oz canned tomatoes 15 oz canned tomatoes

Spices: Salt, pepper, oregano, basil, marjoram, bay leaf (to taste) Spices: Salt, pepper, oregano, basil, marjoram, bay leaf (to taste) parmesan cheese

parmesan cheese

3+ cloves garlic (plus one for

3+ cloves garlic (plus one for each serving, when served)each serving, when served) Small can of tomato paste.

Small can of tomato paste.

To make spaghetti sauce, lasagna or pizza topping: to

To make spaghetti sauce, lasagna or pizza topping: to Basic stock Basic stockon page 8on page 8 add aadd a can of tomato sauce, and

can of tomato sauce, and one of cooked tomatoes, and salt one of cooked tomatoes, and salt & pepper, basil, mar-& pepper, basil, mar-joram, and oregano to taste. A small can of tomato paste will thicken this if you joram, and oregano to taste. A small can of tomato paste will thicken this if you like. You can also add some

like. You can also add some parmesan cheese for flavor. (The more cheese, theparmesan cheese for flavor. (The more cheese, the more fat, and in this case, salt.)

more fat, and in this case, salt.)

For extra spiciness, use the press to squeeze a garlic clove on top of your serving, For extra spiciness, use the press to squeeze a garlic clove on top of your serving, and/or sprinkle on dried chili pepper flakes. Over spaghetti or

and/or sprinkle on dried chili pepper flakes. Over spaghetti or other pasta, asother pasta, as wonderful as is the garlic on this sauce, it will not keep, so do not squeeze it on if wonderful as is the garlic on this sauce, it will not keep, so do not squeeze it on if you are not going t

you are not going to consume it right away.o consume it right away. Y

You can also make pizza ou can also make pizza without cheese made with this sauce without cheese made with this sauce on a store-boughton a store-bought shell. Add sliced green peppers, marinated artichoke hearts, pineapple, tomatoes shell. Add sliced green peppers, marinated artichoke hearts, pineapple, tomatoes (put tomatoes on after cooking), and so on.

(put tomatoes on after cooking), and so on.

Tip Tip

You can also order takeout veggie pizza, no cheese! Warning! Pizzas with cheese will You can also order takeout veggie pizza, no cheese! Warning! Pizzas with cheese will taste greasy once you're used to this.

taste greasy once you're used to this.

Make lasagne, substituting zucchini for the layer

Make lasagne, substituting zucchini for the layer of mozzarella. Yof mozzarella. You can also tryou can also try some of the good soy

some of the good soy or rice mozzarella cheeses. For more sauce recipes, seeor rice mozzarella cheeses. For more sauce recipes, see Pad Pad Gratiam Prik Thai Tempeh

Gratiam Prik Thai Tempeh on page 38on page 38 andand Spaghetti with Mushroom SauceSpaghetti with Mushroom Sauce on pageon page 12 12 too.too. Soups Soups Ingredients Ingredients

1/4 - 1/2 cup spaghetti sauce (see

1/4 - 1/2 cup spaghetti sauce (see Spaghetti SauceSpaghetti Sauce on page 9on page 9)) 1 - 3 cups dried multi-bean soup mix (just the beans, really) 1 - 3 cups dried multi-bean soup mix (just the beans, really)

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4 - 6 oz noodles (Rigatoni, Snail shells, etc.) 4 - 6 oz noodles (Rigatoni, Snail shells, etc.)

Cover with water and cook the

Cover with water and cook the beans. Then add the spaghetti sauce beans. Then add the spaghetti sauce and someand some noodles for Pasta e' fagiolli—make the proportions to your

noodles for Pasta e' fagiolli—make the proportions to your taste.taste.

Additional or alternative ingredients: Additional or alternative ingredients:

1 - 3 cups dried peas or lentils 1 - 3 cups dried peas or lentils 1 -2 diced potato

1 -2 diced potato 1 - 2 diced carrots 1 - 2 diced carrots Basic stock

Basic stockon page 8on page 8

To make another kind of soup, add dried peas or lentils, diced potatoes, diced To make another kind of soup, add dried peas or lentils, diced potatoes, diced car-rots, basic stock and cover with water and cook until peas or lentils are done. rots, basic stock and cover with water and cook until peas or lentils are done.

Tip Tip

Slow cookers work wonders cookin

Slow cookers work wonders cooking beans, lentils and peas. Just g beans, lentils and peas. Just make sure you keepmake sure you keep the water covering what’s cook

the water covering what’s cooking. Best practice: add salt only in the last ing. Best practice: add salt only in the last stages of stages of cooking, and, if needed add hot

cooking, and, if needed add hot water to replace evaporated water so water to replace evaporated water so it covers what’sit covers what’s cooking. Hot water doesn’t discolor the beans.

cooking. Hot water doesn’t discolor the beans.

Serves 8 or more. Serves 8 or more. Potatoes Potatoes Ingredients Ingredients 1 -2 potatoes 1 -2 potatoes

1 Green pepper (diced) 1 Green pepper (diced) 1 cube bouillon

1 cube bouillon 15 oz canned corn 15 oz canned corn

Optional: chili sauted in vegetable broth or s

Optional: chili sauted in vegetable broth or small amount of olive oil.mall amount of olive oil.

To make a delicious potato dish, first, microwave potatoes until they are firm, not To make a delicious potato dish, first, microwave potatoes until they are firm, not quite done. In a

quite done. In a large pan, add sliced or diced green peppers, canned corn, andlarge pan, add sliced or diced green peppers, canned corn, and coarsely diced semi-cooked potatoes to

coarsely diced semi-cooked potatoes to Basic stock Basic stockon page 8on page 8. Heat until the pep-. Heat until the pep-pers soften slightly. Serve with tortillas. For spice, saute

pers soften slightly. Serve with tortillas. For spice, saute jalapenos or serrano chil-jalapenos or serrano chil-ies before adding potatoes and other vegetables with the

ies before adding potatoes and other vegetables with the basic stock.basic stock.

Tip Tip

For milder flavor, don't slice the chilis. Diners can

For milder flavor, don't slice the chilis. Diners can avoid eating chilis for the avoid eating chilis for the mildestmildest flavor

flavor. The chilies’ fieriness . The chilies’ fieriness mellows with cooking and if you mellows with cooking and if you eat an occasional biteat an occasional bit from a whole chili it will season subsequent bites.

from a whole chili it will season subsequent bites.

Squash (Calavasita) Squash (Calavasita) Ingredients Ingredients 1 - 2 squash 1 - 2 squash

1 green pepper, seeded, sliced 1 green pepper, seeded, sliced 1 potato

1 potato

15 oz can of corn 15 oz can of corn

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• • H H e e a a l l t t h h y y R R e e c c i i p p e e s s 1 - 2 bouillon cubes 1 - 2 bouillon cubes Basic stock

Basic stockon page 8on page 8 Optional: chilis Optional: chilis

To make calavasita (cooked squash), add sliced squash, green peppers, To make calavasita (cooked squash), add sliced squash, green peppers, micro-waved potatoes (firm), canned corn, etc. t

waved potatoes (firm), canned corn, etc. to basic stock, cook until o basic stock, cook until tendertender. Add. Add either fresh or canned tomato last.

either fresh or canned tomato last. A good addition: some veggie bouillon cubesA good addition: some veggie bouillon cubes dissolved in a little

dissolved in a little waterwater. Also, excellent with a . Also, excellent with a few jalapeno or serrano chiliesfew jalapeno or serrano chilies cooked with squash and basic stock. This also works well even if you omit cooked with squash and basic stock. This also works well even if you omit mush-rooms from stock.

rooms from stock.

Thai Orange Peanut Tofu

Here's a Thai recipe my son loves: Here's a Thai recipe my son loves:

8 - 16 oz

8 - 16 oz firm tofu (the firmer and drier, the better)firm tofu (the firmer and drier, the better) 1 bunch scallions

1 bunch scallions Thai peanut sauce Thai peanut sauce

1 cup orange juice (tangerine juice also works

1 cup orange juice (tangerine juice also works well. If you want twell. If you want to avoid all citrus,o avoid all citrus, try chopped mango.)

try chopped mango.) 1 basket of small (cherry)

1 basket of small (cherry) tomatoes, halved.tomatoes, halved. Cooking oil

Cooking oil

Recommended: Thai sweet chili sauce (Mae Ploy

Recommended: Thai sweet chili sauce (Mae Ploy is the brand available in ouris the brand available in our markets, or online). Also: make some j

markets, or online). Also: make some jasmine rice, or rice noodles.asmine rice, or rice noodles.

1.

1. After yAfter you pat drou pat dry and maky and make small ce small cubes of tubes of the tofuhe tofu, fry in a fe, fry in a few teaspw teaspoons of oons of oil until it turns brown.

oil until it turns brown.

Tip Tip

Use non-stick cookware (essential!), and don't put the

Use non-stick cookware (essential!), and don't put the pieces too close together. They'llpieces too close together. They'll steam, rather than brown if you do.

steam, rather than brown if you do.

Do this in two or three batches if you have to. Drain cooked tofu on a Do this in two or three batches if you have to. Drain cooked tofu on a paperpaper towel.

towel. 2.

2. While thWhile the tofu is ce tofu is cookinooking, chog, chop the scap the scallionllions, and has, and halve the tlve the tomatoomatos. Sets. Set aside some of the nice,

aside some of the nice, green scallion pieces for garnish.green scallion pieces for garnish. 3.

3. SauSaute the ste the scalcalliolion pien pieces fces for abor about a miout a minutnute.e. 4.

4. Add the mAdd the mixed jixed juice (ouice (orangrange, tange, tangerinerine, etc.) ae, etc.) and peand peanut saucnut sauce (to tase (to taste), thete), the tomatos and tofu. Heat for about two minutes.

tomatos and tofu. Heat for about two minutes. 5.

5. Serve oServe on a bed n a bed of jasof jasmine rmine rice or ice or rice nrice noodleoodles, and s, and garnigarnish.sh. 6.

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Neapolitan Spaghetti Sauce

2 onions, sliced thin 2 onions, sliced thin

1/2 green bell pepper, chopped 1/2 green bell pepper, chopped 2 cloves garlic, mashed

2 cloves garlic, mashed

1/2 C. vegetable broth, or sherry (or olive oil) 1/2 C. vegetable broth, or sherry (or olive oil) 2 lb. (veggie) ground beef

2 lb. (veggie) ground beef 3 C. tomato juice

3 C. tomato juice 1 1/2 C. tomato purée 1 1/2 C. tomato purée 1 can tomato paste 1 can tomato paste

4 jalapeño peppers, chopped 4 jalapeño peppers, chopped 1 tsp. Italian seasoning 1 tsp. Italian seasoning 2 tsp. salt 2 tsp. salt 1/4 tsp. pepper 1/4 tsp. pepper 2 tsp. sugar 2 tsp. sugar

12 stuffed green olives, sliced 12 stuffed green olives, sliced

Brown onions, green pepper and garlic. Add “meat” and heat slowly. Heat tomato Brown onions, green pepper and garlic. Add “meat” and heat slowly. Heat tomato juice, purée, tomato paste and add 1 can drained mushrooms (8 oz, if you saute juice, purée, tomato paste and add 1 can drained mushrooms (8 oz, if you saute them yourself), if desired. Add meat

them yourself), if desired. Add meat mixture, jalapeños, salt, pepper, sugar and 1mixture, jalapeños, salt, pepper, sugar and 1 bay leaf. Simmer 2 1/2 to 3 hours until thickened.

bay leaf. Simmer 2 1/2 to 3 hours until thickened. Remove bay leaf.

Remove bay leaf. Simmer 10 minutes longer.Simmer 10 minutes longer.

Serve with spaghetti and top with Parmesan cheese. This makes sauce for 1 Serve with spaghetti and top with Parmesan cheese. This makes sauce for 1 pound of spaghetti. It tastes even better if made the day before and allowed to pound of spaghetti. It tastes even better if made the day before and allowed to stand.

stand.

Spaghetti with Mushroom Sauce

This is the

This is the commercial “Spaghetti Factory” sauce. It includes Fresh tender mush-commercial “Spaghetti Factory” sauce. It includes Fresh tender mush-rooms, swimming in authentic Italian tomato

rooms, swimming in authentic Italian tomato saucesauce

2 Tbs. vegetable oil, divided (or

2 Tbs. vegetable oil, divided (or sherrysherry, or vegetable broth), or vegetable broth) 3/4 cup onion, chopped fine

3/4 cup onion, chopped fine 7 cloves garlic, minced 7 cloves garlic, minced 1 Tbs. salt 1 Tbs. salt 1 1/2 Tbs. sugar 1 1/2 Tbs. sugar 1/4 tsp. black pepper 1/4 tsp. black pepper 1 Tbs. crushed oregano 1 Tbs. crushed oregano 2 tsp. crushed sweet

2 tsp. crushed sweet oreganooregano 1 Tbs. fresh parsley (chopped fine) 1 Tbs. fresh parsley (chopped fine) 1 oz. red wine

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3 15-oz. cans diced tomatoes in juice 3 15-oz. cans diced tomatoes in juice 1 12-oz can tomato puree

1 12-oz can tomato puree 3/4 cup water

3/4 cup water 1 Tbs. corn starch 1 Tbs. corn starch

1 lb. large sliced mushrooms 1 lb. large sliced mushrooms Spaghetti:

Spaghetti:

1 cup cooked pasta per

1 cup cooked pasta per personperson

1.

1. Place Place a lara large sage saucepaucepan on n on stove stove over over medimedium hum heat.eat. 2.

2. Add 1 TbAdd 1 Tbs. oil, als. oil, along witong with the onh the onions anions and garlid garlic. Mix thoc. Mix thoroughroughlyly.. 3.

3. Cook thCook the vegete vegetableables until tes until tender; snder; stir frtir frequenequently (adtly (add a little wd a little water to prater to preventevent scorching if needed).

scorching if needed). 4.

4. When veWhen vegetabgetables are dles are done, add sone, add spices, papices, parsley anrsley and wine. Mix thd wine. Mix thorougoroughlyhly.. 5.

5. Add thAdd the dice diced tomaed tomatoes atoes and tomnd tomato purato puree. Miee. Mix thorx thoroughloughlyy.. 6.

6. Add Add the the watwater aer and mnd mix thix thorooroughughlyly.. 7.

7. Bring Bring all iall ingrengredientdients to a s to a boilboil. Simm. Simmer foer for 30 r 30 minutminutes.es. 8.

8. StStir iir in con cornrnststararchch.. 9.

9. In a In a separseparate saate sauté pauté pan, hen, heat reat remainimaining 1 ng 1 Tbs. Tbs. oil.oil. 10.

10. Add mushrooms Add mushrooms and sauté and sauté until they start until they start to “sweat”.to “sweat”. 11.

11. Stir the muStir the mushrooshrooms into the sams into the sauce.uce. 12.

12. Portion spaghetti inPortion spaghetti into dishes. Spoon abto dishes. Spoon about 6 oz. of sauce out 6 oz. of sauce over pasta.over pasta. 13.

13. Refrigerate oRefrigerate or freeze extrr freeze extra sauce for ana sauce for another time!other time!

Somen Noodles Three-color vegetable salad

This is a nice oriental salad. This is a nice oriental salad.

Dressing: 2 oz fresh lime

Dressing: 2 oz fresh lime juice, 1 tbs brown sugar, 2 tbsb Thai fish juice, 1 tbs brown sugar, 2 tbsb Thai fish sauce, 2 tbspsauce, 2 tbsp olive oil.

olive oil.

The following chopped fine into dressing, then added to

The following chopped fine into dressing, then added to cooked somencooked somen noodles:

noodles:

Carrot, thai chili, chives, 1/2 cup

Carrot, thai chili, chives, 1/2 cup herb leavesherb leaves Dipping sauce:

Dipping sauce:

Dried Shitake Mushrooms, White

Dried Shitake Mushrooms, White Wine, Soy Sauce, Sugar Wine, Soy Sauce, Sugar WaWater, Ginger root,ter, Ginger root, Green onion.

Green onion.

Add a few pieces of

Add a few pieces of shitake mushrooms to 2 cups shitake mushrooms to 2 cups of boiling waterof boiling water. Simmer for 5. Simmer for 5 minuts over low heat. Add 1/2 cup soy sauce, 1/2 cup white wine, 2 tablespoons minuts over low heat. Add 1/2 cup soy sauce, 1/2 cup white wine, 2 tablespoons sugar, cook over medium heat for 5 minutes. Remove

sugar, cook over medium heat for 5 minutes. Remove Shitake mushrooms fromShitake mushrooms from pan, cut into small pieces and back in

pan, cut into small pieces and back in soup. Finish with a bit of soup. Finish with a bit of peeled and finelypeeled and finely grated ginger root and finely chopped green onion.

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McDougall Program Recipes

The following sections

The following sections describe recipes from describe recipes from DrDr. McDougall’s newsletter. While. McDougall’s newsletter. While the previously described recipes are thoroughly tested, these are tested only the previously described recipes are thoroughly tested, these are tested only byby McDougalls, unless otherwise noted.

McDougalls, unless otherwise noted.

Jamaican Three Potato Curry

By Wendy McCrady By Wendy McCrady This recipe was sent by

This recipe was sent by a former participant at the McDougall Live-In Program. Ita former participant at the McDougall Live-In Program. It is wonderful for curry and potato lovers. It

is wonderful for curry and potato lovers. It is very easy tis very easy to make, but be careful of o make, but be careful of the turmeric because it is a very strong yellow dye and it will stain garments and the turmeric because it is a very strong yellow dye and it will stain garments and porous surfaces.

porous surfaces.

Preparation Time: 15 minutes Preparation Time: 15 minutes Cooking Time: 30 minutes Cooking Time: 30 minutes Servings: 6 Servings: 6 1 onion, chopped 1 onion, chopped 2½ teaspoons turmeric 2½ teaspoons turmeric 1¼ teaspoons ground cumin 1¼ teaspoons ground cumin ½ teaspoon allspice

½ teaspoon allspice

½ teaspoon ground ginger ½ teaspoon ground ginger 5 cloves garlic, minced 5 cloves garlic, minced

1 large white potato, coarsely chopped 1 large white potato, coarsely chopped 1 medium sweet potato, coarsely

1 medium sweet potato, coarsely choppedchopped 1 medium yam, coarsely chopped

1 medium yam, coarsely chopped 1 bell pepper, chopped

1 bell pepper, chopped 1-2 cups water

1-2 cups water

1 tablespoon cornstarch mixed in ¼ cup cold 1 tablespoon cornstarch mixed in ¼ cup cold waterwater Place onion in a large non-stick pan

Place onion in a large non-stick pan with about ¼ cup with about ¼ cup waterwater. Cook and stir . Cook and stir forfor about 3 minutes, until s

about 3 minutes, until softened slightlyoftened slightly. Add spices and continue to . Add spices and continue to cook and stircook and stir for 5 minutes. Be careful not to burn the spices. Add a

for 5 minutes. Be careful not to burn the spices. Add a splash more watersplash more water, if neces-, if neces-sary. Add the garlic and cook another 1-2 minutes.

sary. Add the garlic and cook another 1-2 minutes.

Add the potatoes and yams and stir to coat with spices. Add the bell pepper and Add the potatoes and yams and stir to coat with spices. Add the bell pepper and just enough water to

just enough water to barely cover the vegetables. Bring to a barely cover the vegetables. Bring to a boil, cover, reduceboil, cover, reduce heat and simmer for 15 minutes.

heat and simmer for 15 minutes.

Add the cornstarch mixture, stir and cook until

Add the cornstarch mixture, stir and cook until thickened.thickened. Serve over brown rice. Add some chopped cilantro for

Serve over brown rice. Add some chopped cilantro for garnish, if desired.garnish, if desired.

Tip Tip

Sweet potatoes are often confused with

Sweet potatoes are often confused with yams, and vice versa. yams, and vice versa. TrTrue yams are ue yams are entirelyentirely different from sweet potatoes, and are not often found in the US. In our supermarkets, different from sweet potatoes, and are not often found in the US. In our supermarkets, usually the lighter skinned and pale-fleshed variety are labeled as sweet potatoes and usually the lighter skinned and pale-fleshed variety are labeled as sweet potatoes and the darker skinned and orange-fleshed variety are labeled as yams. They are the darker skinned and orange-fleshed variety are labeled as yams. They are inter-changeable in most recipes. The orange-fleshed variety is

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Pasta Sauce Puttanesca

By Roberta Joiner By Roberta Joiner

This is from is a past participant in the McDougall Live-in Program. She is an This is from is a past participant in the McDougall Live-in Program. She is an excellent gourmet cook and she volunteers her time teaching one of the cooking excellent gourmet cook and she volunteers her time teaching one of the cooking classes during the 10-day program. This is one of her many creations. It is a classes during the 10-day program. This is one of her many creations. It is a deli-cious and interesting way to

cious and interesting way to improve a jar of store-bought Marinara sauce.improve a jar of store-bought Marinara sauce. Preparation Time: 12 minutes

Preparation Time: 12 minutes Cooking Time: 15 minutes Cooking Time: 15 minutes Servings: 4

Servings: 4

1 onion, chopped 1 onion, chopped

2-3 cloves garlic, minced 2-3 cloves garlic, minced 2 tablespoons red wine 2 tablespoons red wine

1 tablespoon balsamic vinegar 1 tablespoon balsamic vinegar

1 26 ounce jar fat-free Marinara sauce 1 26 ounce jar fat-free Marinara sauce 1-2 tablespoons Italian seasoning 1-2 tablespoons Italian seasoning 1/3 cup capers

1/3 cup capers

½ cup pitted kalamata olives ½ cup pitted kalamata olives 1 can hearts of palm,

1 can hearts of palm, drained and choppeddrained and chopped Place the onion, garlic, red wine and vi

Place the onion, garlic, red wine and vinegar in a large non-stick frying pan.negar in a large non-stick frying pan. Cook, stirring frequently

Cook, stirring frequently, for 5 minutes. , for 5 minutes. Add the Marinara sauce and Italian sea-Add the Marinara sauce and Italian sea-soning. Cook for an additional 5 minutes.

soning. Cook for an additional 5 minutes. Add the remaining ingredients, heatAdd the remaining ingredients, heat through and serve over pasta.

through and serve over pasta.

Tip Tip

To make an Arabiata sauce, add ½

To make an Arabiata sauce, add ½ teaspoon chili pepper flakes when you teaspoon chili pepper flakes when you add the Ital-add the Ital-ian seasoning.

ian seasoning.

Reuben Sandwiches

This is one of those recipes that can easily be varied according to how many This is one of those recipes that can easily be varied according to how many peo-ple you want to serve. I usually have most of these items in my pantry and ple you want to serve. I usually have most of these items in my pantry and refrig-erator

erator, so this , so this is an easy, fast meal for those days when you don’t have much timeis an easy, fast meal for those days when you don’t have much time to think about your meals.

to think about your meals. Preparation Time: 15 minutes Preparation Time: 15 minutes Cooking Time: 5 minutes Cooking Time: 5 minutes Servings: variable

Servings: variable sliced rye bread sliced rye bread

fat free honey-mustard dressing fat free honey-mustard dressing baked tofu or tempeh, thinly sliced baked tofu or tempeh, thinly sliced sauerkraut, drained sauerkraut, drained sliced tomatoes sliced tomatoes sliced onions sliced onions

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soy cheese (optional) soy cheese (optional)

Lay the bread slices out on your cupboard and spread both sides with a thin layer Lay the bread slices out on your cupboard and spread both sides with a thin layer of the dressing. Place the tofu or tempeh on one side of the bread. Next add a of the dressing. Place the tofu or tempeh on one side of the bread. Next add a thin layer of the sauerkraut, then the tomatoes and onions. Finish with a small thin layer of the sauerkraut, then the tomatoes and onions. Finish with a small amount of soy cheese, if you wish. Place another slice of the bread over these amount of soy cheese, if you wish. Place another slice of the bread over these ingredients to make a sandwich. Repeat as many times as necessary to serve ingredients to make a sandwich. Repeat as many times as necessary to serve everyone.

everyone.

Heat a non-stick griddle to

Heat a non-stick griddle to medium-lowmedium-low. Place the sandwiches on the griddle,. Place the sandwiches on the griddle, probably 2 at a time. Grill until browned on one side (about 1 minute) then flip probably 2 at a time. Grill until browned on one side (about 1 minute) then flip over and grill on the other side. This usually takes only a

over and grill on the other side. This usually takes only a very short time. Removevery short time. Remove from griddle, slice in half and

from griddle, slice in half and serve warm.serve warm.

Tip Tip

Baked tofu is sold in packages in most natural food stores, usually in various flavors. Baked tofu is sold in packages in most natural food stores, usually in various flavors. Look for the brands that are lowest in fat content. Tempeh is made from fermented Look for the brands that are lowest in fat content. Tempeh is made from fermented soybeans, sometimes flavored, sometimes with other

soybeans, sometimes flavored, sometimes with other ingredients added. To marinateingredients added. To marinate the tempeh before using, place about 1/3 cup of

the tempeh before using, place about 1/3 cup of fat-free soy-ginger or teriyaki sauce infat-free soy-ginger or teriyaki sauce in a bowl with the

a bowl with the tempeh. Ttempeh. Turn several times to coat. Drain, then briefly urn several times to coat. Drain, then briefly sauté in a non-sauté in a non-stick frying pan. Slice either the baked tofu or the tempeh rather thinly crosswise, so stick frying pan. Slice either the baked tofu or the tempeh rather thinly crosswise, so you are working with

you are working with larger thin sections rather than thin larger thin sections rather than thin strips. Ystrips. Your natural foodour natural food store should have both of

store should have both of these products available in the refrigerated section. Water-these products available in the refrigerated section. Water-packed sauerkraut can also be found in the natural food store, usually by the canned packed sauerkraut can also be found in the natural food store, usually by the canned vegetables or pickles.

vegetables or pickles.

Southwest Couscous Salad

One of the favorite salads served at the McDougall Program, this is easy to vary One of the favorite salads served at the McDougall Program, this is easy to vary each time you serve

each time you serve it by changing a few it by changing a few of the ingredients. Try using a fire-of the ingredients. Try using a fire-roasted salsa for

roasted salsa for a delicious smoky a delicious smoky flavorflavor.. Preparation Time: 15 minutes

Preparation Time: 15 minutes Cooking Time: 2 minutes to boil Cooking Time: 2 minutes to boil waterwater Servings: 6-8

Servings: 6-8 2 cups water 2 cups water

1 ¾ cups uncooked couscous 1 ¾ cups uncooked couscous

1 15 ounce can black beans, drained and rinsed 1 15 ounce can black beans, drained and rinsed 1 15 ounce can small red

1 15 ounce can small red beans, drained and rinsedbeans, drained and rinsed 2 cups frozen corn kernels, thawed

2 cups frozen corn kernels, thawed 1 green bell pepper, chopped 1 green bell pepper, chopped 1 yellow or

1 yellow or orange bell pepper, choppedorange bell pepper, chopped 1 tomato, chopped

1 tomato, chopped

½ cup chopped green onions ½ cup chopped green onions ½ cup chopped cilantro (optional) ½ cup chopped cilantro (optional) ¾ to 1 cup fresh salsa

¾ to 1 cup fresh salsa

Bring the water to a boil in a medium pan. Add the couscous, stir, turn off heat, Bring the water to a boil in a medium pan. Add the couscous, stir, turn off heat, cover and let rest for 10 minutes.

(21)

Meanwhile, chop the vegetables and combine them in a

Meanwhile, chop the vegetables and combine them in a large bowl. Add thelarge bowl. Add the beans and corn. Add the soaked couscous

beans and corn. Add the soaked couscous and salsa. Toss to mix. Serve warm orand salsa. Toss to mix. Serve warm or cold.

cold.

Tip Tip

Use any combination of beans or use all

Use any combination of beans or use all one kind. Vary the kinds of bell peppers used.one kind. Vary the kinds of bell peppers used. This is especially good in the

This is especially good in the late summer when fresh late summer when fresh tomatoes and peppers are foundtomatoes and peppers are found in abundance. There are

in abundance. There are many excellent fresh salsas found in many excellent fresh salsas found in supermarkets and natu-supermarkets and natu-ral food stores. Start by

ral food stores. Start by using ¾ cup and add a using ¾ cup and add a bit more if necessary. The couscous willbit more if necessary. The couscous will absorb some of the salsa as

absorb some of the salsa as it stands.it stands.

Creamy Bean and Vegetable Topping

Preparation Time: 15 minutes Preparation Time: 15 minutes Cooking Time 30 minutes Cooking Time 30 minutes Servings: 4-5

Servings: 4-5

½ cup vegetable broth ½ cup vegetable broth 1 onion, chopped 1 onion, chopped

1 green bell pepper, chopped 1 green bell pepper, chopped ½ pound sliced fresh mushrooms ½ pound sliced fresh mushrooms ½ cup unbleached white flour ½ cup unbleached white flour 3 cups unsweetened soy milk 3 cups unsweetened soy milk

1 15 ounce can garbanzo beans, drained and rinsed 1 15 ounce can garbanzo beans, drained and rinsed

1 15 ounce can water-packed artichoke hearts, drained and quartered 1 15 ounce can water-packed artichoke hearts, drained and quartered 1 4 ounce jar chopped pimientos

1 4 ounce jar chopped pimientos 1 tablespoon soy sauce

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce 1 teaspoon Worcestershire sauce 1/8 to ¼ teaspoon white pepper 1/8 to ¼ teaspoon white pepper

2 tablespoons cornstarch mixed in ¼ cup cold 2 tablespoons cornstarch mixed in ¼ cup cold waterwater Place the vegetable broth, onion and bell pepper in

Place the vegetable broth, onion and bell pepper in a large pot. Cook, stirringa large pot. Cook, stirring occasionally

occasionally, for 5 minutes. , for 5 minutes. Add the mushrooms and continue to Add the mushrooms and continue to cook another 5cook another 5 minutes. Stir in the flour, and cook for another 2 minutes while stirring. Add the minutes. Stir in the flour, and cook for another 2 minutes while stirring. Add the soy milk, a small amount at a time, while stirring. Then add all the remaining soy milk, a small amount at a time, while stirring. Then add all the remaining ingredients except the cornstarch mixture. Bring to a slow boil,

ingredients except the cornstarch mixture. Bring to a slow boil, stirring fre-stirring fre-quently

quently. (This should take . (This should take about 10 minutes.) Stir in about 10 minutes.) Stir in the cornstarch mixture andthe cornstarch mixture and cook and stir until thickened, about 5 minutes.

cook and stir until thickened, about 5 minutes. Serve over whole wheat toast

Serve over whole wheat toast or muffins, baked potatoes, brown rice or otheror muffins, baked potatoes, brown rice or other whole grains.

whole grains.

Tip Tip

There are several brands of

There are several brands of water packed artichoke hearts on supermarket and naturalwater packed artichoke hearts on supermarket and natural food store shelves. Look for them on the

food store shelves. Look for them on the top shelf of the top shelf of the canned vegetable section. Becanned vegetable section. Be sure not to get the marinated ones packed in oil. Look for vegetarian Worcestershire sure not to get the marinated ones packed in oil. Look for vegetarian Worcestershire sauce in your natural food

Healthy Recipe Cook Book

cookbook

cookbook

>

>

h e a l t h y

h e a l t h y

Recipes

Recipes

Table of Contents

Table of Contents

In This Chapter:

In This Chapter:

>

>

Favorite Healthy Recipes

Favorite Healthy Recipes

Vegan Without Sacrifice

Vegan Without Sacrifice

Fresh Salsa

Fresh Salsa

Guacamole

Guacamole

Beans

Beans

Tortillas

Tortillas

What to Do with All Those Beans

What to Do with All Those Beans

Veggie Pasta

Veggie Pasta

Pasta Glorioso

Pasta Glorioso

Oriental Spicy Soodle Salad

Oriental Spicy Soodle Salad

Mushroom-b

Mushroom-based

ased Recipes

Recipes

Thai Orange Peanut Tofu

Thai Orange Peanut Tofu

Neapolitan Spaghetti Sauce

Neapolitan Spaghetti Sauce

Spaghetti with Mushroom Sauce

Spaghetti with Mushroom Sauce

Somen Noodles Three-color vegetable salad

Somen Noodles Three-color vegetable salad

McDougall Program Recipes

McDougall Program Recipes

Jamaican Three Potato Curry

Jamaican Three Potato Curry

Pasta Sauce Puttanesca

Pasta Sauce Puttanesca

Reuben Sandwiches

Reuben Sandwiches

Southwest Couscous Salad

Southwest Couscous Salad

Creamy Bean and Vegetable Topping

Creamy Bean and Vegetable Topping

_{Favorite Healthy Recipes}

_{Favorite Healthy Recipes}