Saturday, October 4, 2014

MWLP Newsletter Recipes (Up to 2009)

I know I've mentioned Letha, a former member of the McDougall forums, a number of times here. Back in 2009, when she was still an active member, she went through all the McDougall newsletters to find those that were MWLP safe and compiled them into a clickable list. I keep losing it, so let me transfer it here for future reference.

Letha, wherever you are, I do thank you, and wish you would return to the McDougall forums. Your advice was so helpful to many, not just me.

Entrees, Sides, Beans 

Shepherd’s Vegetable Pie 
Quick Yummy Meal 
Squash Fries 
Szechwan Eggplant 
Caramelized Onions 
Grilled Vegetables 
Spaghetti Squash Supreme 

Wicked Mushrooms 
Mushrooms McDougall 
Portabella Stack with Seared Oyster Mushrooms 

Thai Green Curry Rice 
Coconut Thai Rice 
Sweet Thai Fried Rice 

Stuffed Baked Potatoes 
Baked Potatoes 
Hash Browns 
Peppered Kale & Potatoes 
Grilled Potatoes 
Garden Potato Medley 
Roasted Potatoes 
Mashed Potatoes 
Roasted Potato Chunks 
Southwest Red Potatoes 
Tex-Mex Potatoes 
Baked Yams 

Moroccan Bulgur Casserole 
Spicy Moroccan Chickpeas 
Middle Eastern Garbanzos 

Gallo Pinto 
Gallo Pinto 2 
Costa Rican Potatoes and Beans 
Mexican Stuffed Peppers 
Mexican-Spiced Summer Squash 
White Beans Mexicali 
Southwestern White Beans 
Easy Mayan Black Beans 
Basic Mexican Bean Filling 
Brazilian Black Beans & Marinated Tomatoes 

Sherried Rice 
Fried Rice 
Rice and Beans 
Harlequin Rice 
Rainbow Rice 
Caribbean Rice 

Stovetop Bulgur Pilaf 
Baked Millet 
Two Grain Pilaf with Mushrooms 
Creamy Vegetable Curry 
Jamaican Three Potato Curry 
Bombay Vegetable Sauce 
Lentil-Potato Burgers 
Mediterranean Garbanzos 
Curried Mushrooms and Chickpeas 
Falafel Patties 
Barbecue Bean Sloppy Joes 
Garbanzo Delight 
Lima Bean Surprise 
Bourguignon Beans 
Deviled Beans and Greens 

Sloppy Lentil Joes 
Sloppy Lentils Too 
Baked Beans 
Black Beans and Tomatoes 
Barbequed Beans 
Hoppin’ John 
Squashy Black Beans 
Mardi Gras Beans 
Mixed Bean Toppings 
Layered Bean Casserole 

Sauces & Gravies 

Mushroom Gravy 
Spicy Mexican Sauce 
Easy Tomato Sauce 
Marinara Surprise 
Marsala Mushroom Sauce 
Mushroom-Tomato Sauce 
Spicy Cajun Sauce 
Barbecued Bean Sauce 
Red Pepper Sauce 
Marinara Sauce 
Sweet and Spicy Plum – Miso Sauce 


Three Bean Salad 
Barbecued Bean Salad 
Garbanzo Salad 
Garbanzo Spinach Salad 
Picnic Lentil Salad 
Curried Red Lentil Salad 

Southwest Couscous Salad 
Tomato Couscous Salad 
Quinoa Garden Salad 
Quinoa and Navy Bean Salad 

Italian Potato Salad 
Strawberry Radish Salad 
Vegetable Tabouli 
Tomato Vegetable Salad 
Bean & Tomato Salad 
Tomato, Corn, & Bean Salad 
Costa Rican Vegetable Salad 
Sparkling Jewel Salad 

Dips, Spreads, Salsas, & Dressings
Black Bean Dip 
Pico de Gallo 

Honey Mustard Dressing 
Honey Mustard Dressing 2 
Strawberry Salad Dressing 
Citrus Chili Dressing 
Grainy Mustard Dressing 
Fat-Free Oil Substitute for Salad Dressings 
Mango Raspberry Dressing 
Berry Vinaigrette 
Yellow Bell Pepper Vinaigrette 
Fat-Free Creamy Balsamic Vinaigrette 
Scramble Seasoning Mix 

Mango Salsa 
Tomato and Black Bean Salsa 
Carrot Salsa 
Quick Tomato Salsa 

Elephant Garlic Spread 
Squash Butter 
Artichoke Spread 
Roasted Garlic 2 
Spicy Red Hummus 
Spicy Garbanzo Spread 

Breakfast, Snacks, & Desert 

Easy Oats (or Cereal) For Two 
Steel Cut Irish Oatmeal 
Multigrain Hot Cereal 
Fantastic Overnight Cereal 
Quick Steel-Cut Oats with Blueberry Topping 
East-West Breakfast 
Sweet Potato Beginnings 

Frozen Fruit Smoothies 
Berry Sorbet 
Baked Apple Dessert 

Soups, Stews, & Chilies
West African Stew 
Saffron-Spiked Moroccan Stew 

Bean Soup 
Soldier Bean Soup 
Global Bean Stew 
Slow Chipotle Black Bean Soup 
Heirloom Bean and Vegetable Soup 
Quick Black Bean Soup 
Cannellini Bean Stew 
Sweet & Spicy Garbanzo Stew 
Garbanzo Stew 

Festive Dal Soup 
Hearty Dal Soup 
Cauliflower Dal 
Ventana Lentil Stew 
Gingered Lentil Soup 
Mediterranean Lentil Soup 
Barley Lentil Lemon Soup 

Pea Soup 
Hearty Split Pea Vegetable Soup 
Curried Split Pea Soup 
Simple Split Pea Soup 

Red Bean Gumbo 
Smoky Refried Bean Soup 
Caribbean Vegetable Stew 

Black Bean Chili 
Chunky Chili 
Tomatillo Chili 
Three Bean Chili 
Hearty Chili 

Gazpacho 2 
Fresh Tomato Gazpacho 
Chunky Gazpacho 
Lite Gazpacho 
Gazpacho Verde 

Lake Titicaca Soup 
South American Stew 
Mexican Bean and Rice Soup 

Potato and Parsnip Soup 
Potato Soup 
Mexican Potato Stew 
Potato Chowder 
Sweet Potato Bisque 
Curried Yam Stew 
Spicy Yam Stew 

Kitchen Sink Soup 
Rainbow Stew 
Marilyn's Greek "ish" Stew 
Stove-Top Stew 
Garden Vegetable Stew 
Vegetable Curry 
Asparagus Basil Soup 
Broccoli Bisque 

Chu’s Corn Soup 
Chu Visits the Southwest Soup 
Creamy Corn Chowder 
Creamy Corn Soup 

Mushroom Barley Soup 
Quinoa Chowder 
Curried Quinoa Chowder 

Pumpkin and Black Bean Soup 
Creamy Pumpkin Soup 
Chipotle Pumpkin Soup 
Butternut Squash Soup 
Curried Squash and Tart Apple Soup 
Tomato Basil Soup 
Curried Tomato Soup with Rice 


About the MWL and Non-MWL list of recipes from the McDougall Newsletters. 

On the MWL list I did not include recipes that had pasta, bread, tortillas, tofu, soy milk, nuts, peanut butter, tahini, sesame oil, flour, fruit juice or more than a tiny amount of dried fruit. 

I did include recipes with corn starch and couscous because there are recipes with those ingredients in the MWL Program book. I included a couple of recipes with sugar on the MWL list even though McDougall recommends only using sugar on the surface of food in the MWL book. 

In the MWL book McDougall specifically says to avoid soy milk but he lists fat free soy milk & rice milk as an acceptable milk substitute. So when I saw soy milk listed in a recipe I considered it not MWL. If it listed ‘soy or rice’ milk I considered it MWL. 

If there was a Non-MWL ingredient in the recipe’s ingredient list with (optional) after it, I did not include it on the MWL list. However, if in the hints it suggested adding a Non-MWL ingredient when serving the dish (such as a spoonful tofu sour cream on your chili or serving a soup with crusty bread) I kept it on the MWL list. 

Many of the non-MWL recipes could easily be converted to MWL by changing just one ingredient. Like changing the soy milk to fat free soy milk, or the tofu to beans, the pasta to brown rice, or leaving out the optional nuts or olives. 

As a final disclaimer, I made these lists as a helpful tool for myself and to share with other McDougallers. The two lists have nearly 500 recipes and I would not be surprised if I made an error or two when compiling the list. So please use your own judgment when deciding if a recipe would help you meet your health goals. Best wishes. 

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