Novem ber 2013

The McDougall News letter

Volume 12, Issue 11

Featured Recipes Prune Puree By Mary McDougall So many people have wri tten to me about n ot being able to purchase a good fat repl ac er, or ev en if they c an find one, it c an be v ery exp ensive. I used Wond ersli m Fat R eplac er for years ( and you wil l see r ef erenc es t o it in man y of my r ecipes). When th ey st opped making that pr oduct, I swit ched t o Sunsweet Light er Bake and used that as th e f at replac er in many of my r ecip es. B oth of th ese products are very simil ar, basic ally mad e fr om dri ed plums and water. I disc overed it i s so easy to just make y our own fat repl acer at h ome that you will n ever go out l ooking for a product you c an buy again. Preparati on Time: 10 minutes Servings: makes about 3 ½ cups 2 cups drie d pitted plums (pr unes) warm wa ter In a glass 4 cup measuring c ontainer, add 2 cups of dried plums/prunes, up to th e 2 cup line. Do not remove them. Add war m wat er up to the 4 cup line. Let rest for 3-5 minutes. Pl ac e the water cont aining the plums/pr unes into a high sp eed bl ender or a f ood pr oc essor. (If you do not hav e a lar ge f ood pr oc essor, this wi ll hav e to be d one in batches.) Process until the mixtur e is th e consistency of appl esauc e. C ov er and r efriger at e until ready to use. Hints: This will keep in the r efriger at or for about 2 weeks, but I like t o fr eez e it in smaller amounts that I know I am going to use in future r ecip es, mayb e ½ cup amounts. It will keep f or at least a y ear in th e freez er, just rememb er to thaw in plenty of ti me to use in y our recip e. I use this in brownies, p ancakes, muffins, etc., wh erever you need a good substitute f or fat in baked goods.

Slow Cooker Chili By Heath er Mc Dougall We serve this chili ov er either b aked potatoes or steamed brown ric e. Preparati on Time: 20 minutes Cooking Time: 8 hours Serv es: 6 – 8 2 cups dried chili beans 1 red onion, chopped 6 cloves garlic, chopped 1 packet Si mply Organic Veget arian Chili S easoning, or chili seasonings of y our choic e 1 15-ounce c an fire r oast ed tomat oes 4 cups veget able stock

Novem ber 2013

The McDougall News letter

Volume 12, Issue 11

2 cups wat er 1 cup fresh or froz en corn Combin e all ingr edi ents, except c orn, into th e sl ow cooker. C ook on high for 8 hours. Add th e corn during the last 15 minutes of cooking. S erv e with toppings of your ch oice.

Mexican Rice Soup By Heath er Mc Dougall To toast th e ric e, put th e ric e in a preheated pan on medium-high heat. S tir c onstantly until rice is light to d ark brown in c olor, ab out 5 minutes. Preparati on Time: 15 minutes Cooking Time: 30 minutes Servings: 6 1 medium onion, chopped 4 cloves garlic, minc ed 6 cups veget able stock 1 15-ounce c an kidney b eans 1 15-ounce c an black beans 1 15-ounce c an pinto beans 1 15-ounce c an fire-r oasted tomat oes 1 tabl espoon chili powder 1 cup long gr ain rice, toast ed Salt t o taste Toppings: Chopped tomato Sliced sc allions Salsa Baked T ortill a Chips Saute onion, garli c, and 1 tablespoon v eget able stoc k or wat er in a l arge sauc epan over medium-high heat for 7 minutes. Add the rest of th e ingredi ents, r educe heat t o l ow and simmer for 25-30 minutes. S erv e with toppings of your choic e, or the ones list ed abov e.

Chopping Onions (without crying) By Mary and Heather McDougall Rec ently we h eard about a way to chop onions without crying. W e wer e r ather skeptical at first, but sinc e we h ave tried so many differ ent methods, with no success, including a few r eally strange ones, we decided t o giv e it a try . So for the p ast 4 weeks H eath er and I hav e b een ch opping onions by only breathing through our noses. Don't t alk or open your mouth at all. And to our gr eat surprise it works! Th e true test was wh en I was chopping all of th e onions to go into our holid ay stuffing. I use a food proc essor t o chop th em bec ause ther e ar e so many. And for th e past 40 y ears I have had tear s running down my fac e during the whol e pr ocess. Not this year though, not one tear!! I was so surprised, and thrilled, that I just had to shar e it with all of y ou. We'd lov e t o hear what y ou do t o st op from crying when chopping. What methods do you use? We'll share a few of the best ones on Fac ebook.

Novem ber 2013

The McDougall News letter

Volume 12, Issue 11

The following recipes are by Lindsay Nixon from her New Cookbook, Happy Herbivore Light and Lean. As with any Happy Herbiv ore cookb ook, H appy Herbiv ore Light & Lean contains flav orful, plant-based r ecip es that take 30 minutes or l ess to pr epar e with health promoting ingr edients and no oils, proc essed f oods or artificial sweet eners.

Deviled Eggs Makes 12 Soy-free, Glute n-free, Fat-free, Quick, Budge t Ann Es sels tyn taug ht me how to make these incredible fa ux deviled eggs. Her recipe wa s simple: humm us, Dijon mus tard, green onions, and paprika. I added a little black sa lt to give the devile d eggs a little more egg flav or and added some a dditional seasonings my mother use d in her deviled eggs recipe as well. I swear I could eat two doz en of these eggs all by myself! 6 small red pota toes ¼ c humm us (pla in) 1 ts p Dijon mus tard ¼ tsp garlic powder ¼ tsp onion powder pinch bla ck salt hot sauce (optiona l) paprika or smoke d paprika (garnish) Boil potatoes until fork-tender, then let cool comple tely. Meanwhile, mix hummus, Dijon, garlic powder, and onion powder together, plus a pinch of black sa lt, stirring to combine. (Add hot sauce here if you prefer a spicy devile d egg.) Taste, adding more Dijon or black sa lt to taste, the n se t as ide. O nce pota toes cool, s lice in half long-ways and us e a little spoon or me lon ba ller to scoop out a sma ll circle of the potato fles h (this is your "egg"). Spoon humm us mixture into the hole a nd garnish with paprika. Chef's Note: Black salt is als o ca lle d kala nam ak. Not to be confused with Ha waiian bla ck lava sa lt.

Novem ber 2013

The McDougall News letter

Volume 12, Issue 11

Lentil Joes

Makes 6 Gluten-free, Fat-free, Quick, Budget, Pantry Sloppy joes—or, as my family c alls th em, "wi mpies" —wer e one of my favorit e childhood f oods bef ore I b ec ame a veget arian. I've n ev er had much success mi micking my mom's r ecip e (vegan or not —I swear she's holding back a secret ingredi ent!), so I d ecided t o t ake a t otally new approach and use l entils. It's not Mom's meatl oaf—er, sl oppy joes —but this recipe is deli ciously diff erent, quite filling, and very easy t o make! For y ears my lunchbox r evolv ed around a sandwich. Although I've become mor e cr eativ e with my lunches ov er th e past f ew plant based year s, I still l ov e going back to th e cl assic sandwich with t wo sides option. vegetabl e broth 1 onion, dic ed 2 garli c cloves, minc ed 1 gr een b ell pepp er, seed ed and diced ½ c t omato sauc e 2 tbsp ketchup 1 tbsp prepared y ell ow must ard 1 tbsp Dijon mustard 1 tbsp low-sodium soy sauce or glut en-free tamari 1 tsp V egan W orc est ershire S auce ( optional) 2 ½ c cooked lentil s ¼ tsp gr ound cumin 1–2 tbsp brown sugar hot sauce or cay enne pepp er smoked p aprika Line a l arge skil let with a thin lay er of veget able br oth and saute onion, gar lic, and bell p eppers until onion is tr anslucent, bell p eppers have soft ened and turned a mellow gr een, and most of the br oth has ev aporated. Add r emaining ingredients (hot sauc e or cay enne as d esir ed, plus a few dashes of smoked p aprika) and stir to combine. War m, stirring occasionall y, ov er l ow, and then serv e.

Meatloaf Bites

Makes 8 Gluten-free, Quick, Budget One aft ernoon I grabbed what I thought was corn from th e freez er but later realized it was mixed veget ables. Once th ey thawed on th e counter I kn ew they weren't going bac k in, so I l ooked f or a new, inventiv e way to use th em. A can of kidney b eans st art ed calling, and befor e I knew i t I had a veget able-fill ed meatloaf in the oven. Sinc e this meatloaf is b aked in a muffin tin (great f or serving siz es and p ortion c ontrol), I call it meatloaf "bit es" and, yes, l eft overs ar e gr eat as a burger! 1 15-oz c an kidney b eans, drain ed and rinsed 1 tbsp oni on powd er 1 tbsp garli c powder 1 tbsp Itali an seasoning 1 tbsp chili powder ( add anoth er 1 tsp if you li ke it spicy) 3 tbsp ketchup 2 tbsp must ard 1 tbsp Vegan Wor cester shire S auce (r ecipe in full cookbook) 1 c froz en mi xed v eget ables, th awed

Novem ber 2013

The McDougall News letter

Volume 12, Issue 11

6 tbsp instant oats Preheat ov en to 350˚F. Lin e a muffin tin with paper liners or use nonstic k. Mash beans in a bowl with for k or p ot ato mash er until well mashed. Add remaining ingr edients, exc ept oats, and stir t o combine. Stir in oats. Sp oon int o muffin tin and pack d own. Bake for 20 minutes until crisp on the outsid e and fairly fir m to the touch (firms a bit as it cools). S erv e with ketchup, Quick Gravy (pg. 188), etc.

Microwave Peach Cobbler

Single se rving Soy-free, Quick, Budget, Single serving After the success of the Mug Cake in Ev eryday Happy Herbivore I wondered if I c ould make a pi e or cobbl er in a mug in my mi crowav e. Still wor king on th e pie, but this c obbler r ocks! 1 peach, sliced ( about 1 ½ cups) 1 tbsp whit e whol e-wh eat fl our 2 tbsp instant oats 1 tbsp roll ed oats (option al) 1–2 tbsp brown sugar ground cinnamon ground nutmeg 1–2 tbsp nondairy milk (more with fr esh peaches; fr ozen p each es are juicier) 1–2 tbsp v anilla v egan y ogurt Place p each es in y our mug and set asid e for a few sec onds t o thaw peaches if they'r e froz en. In a small bowl, whisk flour, instant oats, rolled oats (if you want a slightl y oat-y c obbler), brown sugar, and a few d ashes of gr ound cinnamon (about 1⁄8 tsp), and a light d ash or two ground nutmeg, until c ombined. Then stir in nondairy milk. Plac e th e oat mixtur e on t op of th e peaches and microwave 1–2 minutes, until the oat t opping has c ooked and looks a littl e like oat meal. T op with y ogurt and serv e.

201 3 John Mc Dougall All Righ ts Reserve d Dr. Mc Douga ll's Health a nd Medica l Cente r P.O. Box 1 403 9, Sa nta Rosa, CA 954 02 http://www.drmcdo ugall. com