Vegan food posts for Starchivores who follow Dr. McDougall, Dr. Esselstyn, Rip Esselstyn, Chef AJ, and others - recipes or links to them and photos when available.
Showing posts with label McDougall Made Easy. Show all posts
Showing posts with label McDougall Made Easy. Show all posts
I suppose by now all of you have gotten this email from Dr. McDougall?
Dear McDougall Friends, During
this uncertain time, there is nothing more important than staying safe
and healthy. Dr. McDougall’s Health and Medical Center has always been
dedicated to educating the public on how to obtain and maintain optimal
health through the numerous articles Dr. McDougall has written over the
years on various medical conditions and topics. Now is the time for us
to help as many people as we can. How? We are offering all digital
content on our website free of charge.
See the email itself for the links to everything.
I'm now downloading the zip for the one DVD set I don't already own and the few ASW videos that I never purchased, and I already had purchased all those books when he first put them on his store and had them on my Kindle already, but WOW!! For anyone who hasn't, this is a fantastic deal! Thanks, Dr. McDougall!
But I'm a pessimist - I wonder what's going on with him.
As you all probably know by now, Dr. and Mary McDougall and his two daughters' homes were all wiped out in the fires at Santa Rosa earlier this week. All John and Mary were left with were the clothes on their back, one phone and one computer. Even their cars are gone. No word on the cat - people keep asking. They're currently staying with friends, far away from the fires, after being evacuated from the hotel they were first brought to. There's been a lot of talk on-line about fundraisers for them all, and on Wednesday, some said one was already up on GoFundMe, but that one is NOT an official McDougall fundraiser. Jeff Novick announced:
The response to help the McDougalls has been overwhelming.
I have been in conversation with the McDougalls, the American College of Lifestyle Medicine and many of the WFPB docs about setting up a go-fund me or something similar. We should know more later today or tomorrow the latest.
As soon as we get it set up I will post the information and links here. In Health
Jeff
So, as of 6am EDT today, there was no official fundraiser set up. Keep watching the official McDougall forums for an announcement of one, not any of the unofficial McDougall Facebook communities.
(Such a tiny serving!! I would starve if I ate that little! No wonder Dr. McD reports people at his programs lose 4+ pounds when they're there!) According to the schedule, this was to be Dr. McDougall's talk for this first day:
Jeff Novick's talk, the Lighten Up lecture, is also available on DVD from a previous presentation at the McDougall Program. The recipes from dinner:
Apple Vinaigrette Dressing from MWLP book. Sorry, I don't have it typed out yet nor can I find it on-line. CREAMY CEASAR SALAD DRESSING Preparation Time: 5 minutes Servings: makes 2 cups 1 12.5 ounce box Lite Silken tofu 2 teaspoons minced fresh garlic 3 tablespoons Dijon mustard 3 tablespoons soy parmesan cheese 3 tablespoons lemon juice 2 tablespoons soy sauce ¼ cup water (approximately) 1 tablespoon drained capers (optional) Place all ingredients, except the capers, in a food processor. Process until very smooth. Add additional water if you want a thinner salad dressing. Add the capers and pulse briefly, until they are chopped but not pureed. Hint: This will keep in the refrigerator for about a week. If you don’t have any capers, or don’t like them, they may easily be omitted.
FRENCH LENTIL SALAD This is great to take on a picnic and every one loves it—even those people who are sure they don't like lentils. It keeps well in a cooler or in the refrigerator. Be sure to make it at least 3 hours before you plan to serve it to allow time for the flavors to blend. Preparation time: 15 minutes Cooking Time: 30 minutes Chilling Time: 3 hours Servings: 6 1 cup dry brown lentils 4 cups water 1 cup grated carrots ½ cup chopped sweet onion ½ cup chopped fresh parsley ½ teaspoon crushed fresh garlic 2 tablespoons red wine vinegar 1 tablespoon water 1 tablespoon soy sauce 2 teaspoons Dijon mustard 1 teaspoon vegan Worcestershire sauce ½ teaspoon ground oregano several twists freshly ground pepper Place the lentils and water in a medium pot. Bring to a boil, reduce heat, cover and cook for about 30 minutes, until tender but still firm. Meanwhile, prepare remaining vegetables. Combine vinegar, water, soy sauce, mustard, Worcestershire sauce, oregano and pepper in a small container and mix well. Set aside. Drain lentils. Place in a bowl. Add carrot, onion, parsley and garlic. Mix well. Pour dressing over and mix again. Cover and refrigerate for at least 3 hours before serving. SPINACH VEGETABLE SALAD Preparation Time: 30 minutes Servings: 4 6 cups loosely packed washed and dried fresh spinach leaves ½ pound mushrooms, sliced 2 carrots, thinly sliced 1 cucumber, thinly sliced 1 tomato, thinly sliced 1 cup alfalfa or clover sprouts Oil-free dressing to taste
Place all the ingredients in a large bowl and mix well. Serve with your favorite oil-free dressing.
MINESTRONE SOUP This makes a wonderful meal with a loaf of fresh bread. It also reheats well. Preparation Time: 30 minutes Cooking Time: 3 hours Servings: 8 1¼ cup red kidney beans 8 cups water1 onion, chopped 1 teaspoon minced garlic 1 stalk of celery, sliced 1 carrot sliced 6-8 fingerling potatoes, chunked 1½ cups fresh green beans, cut into 1½-inch pieces 1 cup tomato sauce ¼ cup parsley flakes 1½ teaspoon basil 1½ teaspoon oregano ½ teaspoon marjoram ¼ teaspoon celery seed ¼ teaspoon ground black pepper 1 15-ounce can garbanzo beans, drained and rinsed 1 15-ounce can chopped tomatoes 1 zucchini, chopped 1 ½ cups shredded cabbage ½ cup uncooked whole wheat elbows Place the kidney beans in a large pot with water to cover. Bring to a boil, cook for 2 minutes, turn off heat and let rest for 1 hour. (To eliminate this step soak the beans overnight). Drain off water. Add onion, garlic, and 8 cups of fresh water. Bring to a boil, reduce heat, cover and cook for 1 hour. Add celery, carrot, potatoes, green beans, tomato sauce and all the seasonings. Return to a boil, reduce heat and cook for 45 minutes. Add the garbanzo beans, canned tomatoes and zucchini. Cook for another 30 minutes.Then add the cabbage and pasta and cook for an additional 30 minutes. HINTS:I have many varieties of minestrone that I make throughout the fall and winter months, but this one is our favorite. You may use any type of uncooked pasta that you like, we also like spaghetti broken into 2 inch pieces in this soup.
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 like wheat flour often does. This does not have to be stirred constantly to prevent lumps. I have walked away and forgotten to stir this gravy and it still comes out smooth and lump free because of the rice flour.
2 cups vegetable broth 2 tablespoons soy sauce 2 tablespoons tahini ¼ cup brown rice flour freshly ground black pepper
Place all the ingredients, except the pepper, in a small saucepan. Stir well to mix. Cook over medium–low heat, stirring occasionally until smooth and thick. Season with freshly ground black pepper to taste. Serve at once.
Hint: 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, stirring occasionally, until hot.
TOFU LOAF
This is an excellent, firm loaf to serve with mashed potatoes and gravy. The leftovers also make a great sandwich filling.
30 ounces water-packed firm tofu 1 2/3 cups quick oats ¾ cup whole wheat bread crumbs ½ cup ketchup or barbecue sauce 1/3 cup soy sauce 2 tablespoons Dijon-style mustard 2 tablespoons Worcestershire sauce ¼ teaspoon garlic powder ¼ 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.
MARSALA MUSHROOM SAUCE Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: makes 3 ½ cups 2 leeks, sliced (white and light green part only) ¾ pound fresh mushrooms, sliced 3 ½ cups water ½ teaspoon leaf oregano ½ teaspoon leaf sage ¼ cup soy sauce 1/8 cup Marsala wine 3 ½ tablespoons cornstarch mixed in ¼ cup cold water Place leeks and mushrooms in a pot with ½ cup of the water. Cook, stirring occasionally, for 5 minutes. Add the remaining water, the oregano, sage, soy sauce and wine. Bring to a boil, reduce heat and simmer uncovered for 8 minutes. Add the cornstarch mixture and cook and stir until thickened. Hint: This delicious sauce may be used as a topping for grains, potatoes or vegetables. Chocolate Brownies We serve these brownies topped with vanilla soy ice cream on the first night of every McDougall Program. They are a rich treat best reserved for special occasions. We especially like them cold from the fridge, so we sometimes make them ahead, cut and arrange them on a platter, cover tightly with plastic wrap, and refrigerate for a day before serving them. Leftovers can be refrigerated for up to 3 days, but I doubt they’ll be around that long. Prep: 15 minutes | Cook: 30 minutes Makes 9 2 tablespoons Ener-G Egg Replacer 1 cup unbleached all-purpose flour 2/3 cup Wonderslim Wondercocoa Fat-Free Cocoa Powder 1 teaspoon baking powder 1 teaspoon baking soda 1/4 teaspoon salt 1/4 cup chopped cashews or walnuts (optional) 1 cup Sunsweet Lighter Bake 1 cup granulated sugar 1 teaspoon pure vanilla extract Preheat the oven to 350oF. In a small bowl, whisk the Egg Replacer with 1/2 cup warm water until frothy. Set aside. In a medium bowl, whisk together the flour, cocoa, baking powder, baking soda, and salt. Stir in the nuts, if using. Set aside. In a small bowl, whisk together the Lighter Bake, sugar, and vanilla. Stir in the Egg Replacer. Stir this mixture into the flour mixture just until the ingredients are combined. Spread the batter evenly into a nonstick or silicone 8” x 8” baking pan, smoothing the top. Bake until a wooden pick inserted in the center comes out clean, about 30 minutes. Set the pan on a rack until cool, about 30 minutes. Cut the brownies into three equal strips in one direction, then three in the other, to make nine brownies. (If using a silicone pan, flex and invert the pan to release the brownies onto a platter before cutting them.)
Back in February, someone asked a question that had been asked dozens of times before on the McDougall forums - What recipes do you make regularly? Here's how I answered (edited slightly below to update or correct the information). Most of these recipes have already been posted to this blog, even if the link I provide is to the written recipe in a newsletter or someone else's blog post or a video. I'll have to pay attention next month as each recipe comes around again and if it hasn't been shared yet and *can* be (some authors don't allow it, saying their publisher doesn't allow it), I'll write up a post about it with some more grainy photos.
I have a 4 week menu I wrote up and use with very few changes month after month. We had lasagna for Thanksgiving and Christmas, homemade pizza for our son's birthday, and lately, being snowed in (from late January until just a week ago) and unable to get to stores, made a lot of soups, stir-fries and chili using what's in my stash.
This soup is another from the McDougall Made Easy DVD. It comes together in the time it takes to open a few cans and heat up. When desperate, I've put the ingredients together, ladled the soup into bowls and either served as-is or nuked for a minute in the microwave. Mexi Soup Servings: 6 Preparation Time: 5 minutes Cooking Time: 30 minutes 1 onion, chopped 1/3 cup water 1 28 ounce can crushed tomatoes 1 15 ounce can kidney beans, undrained 1 15 ounce can garbanzo beans, undrained 1 16 ounce can creamed corn 1 cup vegetable broth 1 8 ounce can tomato sauce 1 tablespoon taco seasoning several dashes Tabasco sauce Place the onion and water in a large soup pot. Cook, stirring occasionally for 4 minutes. Add remaining ingredients, bring to a boil, cover and simmer for 25 minutes. RECIPE HINT: Taco seasoning mixes can be found in most supermarkets and natural food stores. The brand I use is Bearitos. This is a spicy, thick soup, hearty enough for a filling dinner with a loaf of bread. My changes: I never cook up the onion first. In 4 minutes it's barely warm, so why bother? I use Pomi strained tomatoes instead of crushed. My canned & packaged products are always the no-salt added versions. If I don't do that, this soup would put 5 pounds on me by morning. Instead of broth I make up a cup using no-salt bouillon/broth powder. On this particular day I used a tablespoon of Dr. Fuhrman's VegiZest powder. And as I mentioned in another post, instead of Bearitos brand taco mix I traditionally use Old El Paso fajita mix, but this week none of the local stores I go to had any, so I used a tablespoon of this homemade version, substituting Bryanna's broth powder (minus the salt and hemp powder) instead of chicken cube. It tastes pretty close to the Old El Paso brand fajita mix. Fajita Seasoning Mix Linda Larsen Make your own fajita seasoning mix using this easy recipe. If you are simply going to rub the mixture on steak, chicken, pork, or seafood before grilling it, omit the cornstarch. Prep Time: 10 minutes Total Time: 10 minutes Ingredients: 3 Tbsp. cornstarch 2 Tbsp. chili powder 1 Tbsp. salt 1 Tbsp. paprika 1 Tbsp. sugar 2-1/2 tsp. crushed chicken bouillon cube 1-1/2 tsp. onion powder 1/2 tsp. garlic powder 1/2 tsp cayenne pepper 1/4 tsp. crushed red pepper flakes 1/2 tsp. cumin Preparation: Combine all of the ingredients in a small bowl. Pour into small glass or plastic container, seal tightly and store in a cool, dry place. Makes the equivalent of 3 packets of commercial or purchased Fajita Seasoning Mix Bryanna Clark Grogan's Vegan Chicken Broth Power Use 1 level tablespoon per cup of water. 1 and 1/3 cups nutritional yeast flakes 3 Tbs onion powder 2½ Tbs sea salt 2½ tsp. garlic granules or powder 1 Tbs soy, rice or hemp protein powder (kind you's use in a smoothie- just make sure it's not sweet or flavored) 1 Tbs vegan sugar 1 tsp dried thyme 1 tsp finely crumbled dried sage (NOT powdered) 1 tsp paprika ½ tsp turmeric Blend in a dry blender: Store in an airtight container Yield: 1 1/2 cups Lastly, I omitted the Tabasco sauce from the soup. The spiciness from the fajita mix is enough, and even my sriracha-loving husband says it's perfect the way it is.
During the winter months we usually have this soup every other week, rotating with other soups from the McDougall Made Easy and McDougall Made Irresistable DVD's. Most of those recipes have made it into the McDougall newsletter's "favorites" issues, and I've covered them either in the past or this month. I was surprised to see I never posted this one before, because it is one of our family's favorites. Now it is.
And that's the end of VeganMoFo 2014. But keep checking back - I'll be making up some recipes from Ann and Jane Esselstyn's Prevent and Reverse Heart Disease Cookbook pretty soon. I've been sitting on this for almost a month now and itching to try a few recipes from it.
This is one of our all-time favorite soup recipes. It comes from the April 2004 McDougall newsletterand theMcDougall Made Easy DVD. We have this at least once a month, many times more than that. It comes together in a matter of minutes, and if you don't care what temperature it is, you can eat it immediately after putting everything together in the pot without even heating it! Quick Black Bean Soup
Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 2-4 3 15 ounce cans black beans, drained and rinsed 1 ¾ cups vegetable broth 1 cup fresh salsa ¼ teaspoon ground oregano ¼ teaspoon chili powder (or more to taste) 1/8 teaspoon smoked chipotle chili powder (optional) several dashes hot sauce (optional) Reserve 1 cup of the beans in a separate bowl, place the remaining beans, the vegetable broth and the salsa in a blender jar. Process until fairly smooth, then pour into a saucepan. Mash the reserved beans slightly with a fork or bean/potato masher. Add to the saucepan with the remaining ingredients. Cook over medium heat for 10 minutes to blend flavors. Adjust seasoning to taste before serving. Hints: This is great to make ahead of time and then heat just before serving. Make a double batch so you can enjoy a quick bowl of soup when you are hungry. The only change I make to this recipe is to toss everything in the pot at once and use the immersion blender and whir the whole pot up to a thick liquid. Many times I blended this and immediately sat down to eat it for a quick lunch on busy weekend. It's so filling we don't even use bread with it, just divide it in half between the two of us and dig in. Of course, my husband puts a few squirts of sriracha sauce in his.
This soup was my introduction to black beans, and I'll be forever grateful to Mary McDougall for this recipe.
