Thursday, November 18, 2010

VeganMoFo Day 18 Potatoes

Photo from Utopian Kitchen blog
Potatoes are such a huge part of the McDougall food plan. Do a search on the McDougall web site and it turns up thousands of references to the lowly spud. Many recipes in the newsletter archives and the McDougall books contain potatoes in one form or another. Telling how whole civilizations lived on nothing but potatoes is a frequent topic of Dr. McDougall's. The Mary's Mini (2 links) version of his food plan uses potatoes as an example of an easy day's meal - hash browns for breakfast, mashed for lunch and baked for dinner.

And why not? The potato is a very versatile veggie, and quite tasty even on its own, without any condiments or additions, even when made with no added fat.

And McDougallers aren't the only ones who think so. Chris Voight, the head of the Washington State Potato Commission, is doing a challenge where he's eating only potatoes for 60 days to prove they're not the deadly menace the low-carbers want us to believe. And he has the blood work results to prove it.


Today is a potato-heavy day for me, too. For breakfast I had a sweet potato that I made a few days ago; my baked potatoes for lunch are in the oven, and I'll be making an Irish Stew with a whole bag of hash browns for dinner.

Below is the basic recipe. I doubled everything except the beans. Why? Because my fridge is now devoid of any leftovers and looks empty. Besides, even though I grabbed the smallest cabbage the store had it made up to well over 4 cups of sliced cabbage.

For the broth I used the broth powder from Dr. Neal Pinckney. It's my go-to broth powder recipe and I always have a giant jar of it in the pantry. It's similar to the one by Bryanna I used to use but without the milk powder or salt.

Before cooking

                     
* Exported from MasterCook *

                             Irish Bean Stew

Recipe By     :Mary McDougall & John McDougall, M.D.
Serving Size  : 6     Preparation Time :0:15
Categories    : Low-Fat                  Vegan

  Amount  Measure       Ingredient -- Preparation Method
--------  ------------  --------------------------------
  1             medium  onion -- chopped
     1/3           cup  water
     3/4      teaspoon  caraway seeds
  2               cups  hash browns, frozen
  2               cups  frozen mixed vegetables
  1 3/4           cups  vegetable broth
  4               cups  cabbage -- coarsely chopped
  30            ounces  canned white beans -- (2-15 ounce cans)
                        freshly ground black pepper -- to taste

Place the onion and water in a large pot. Cook, stirring frequently, for 3
minutes. Add the caraway seeds and cook and stir for another minute. Add
the potatoes, mixed vegetables, and vegetable broth. Mix well, cover, and
cook for 5 minutes. Stir in the cabbage and cook for another 5 minutes.
Add the beans and cook for 10 minutes longer, stirring occasionally.
Season with the pepper. Serve in a bowl.



Source:
  "McDougall Quick and Easy Cookbook"
Copyright:
  "1997"
T(cooking):
  "0:24"
                                    - - - - - - - - - - - - - - - - - - -

Per Serving: 332 Calories; 2g Fat (6.5% calories from fat); 17g Protein; 64g Carbohydrate; 13g Dietary Fiber; 1mg Cholesterol; 537mg Sodium.  Exchanges: 3 1/2 Grain(Starch); 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat.

NOTES : You don't have to thaw the frozen vegetables before using them in this recipe. As the potatoes cook, they thicken the stew. This is a delicious dish for a cool winter evening. Whenever we make it there are never any leftovers. We like to eat this with slices of bread to dunk into the broth.

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0



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