Recipes

Tex-Mex Potatoes

Preparation Time: 20 minutes
Cooking Time: 40 minutes
Servings: 6

6 large red potatoes
2 15 ounce cans pinto beans, drained and rinsed
1 cup fresh salsa
1 4 ounce can diced green chilies
1 small onion, chopped
1-2 cloves garlic, crushed
¼ cup chopped fresh cilantro
½ teaspoon chili powder
½ teaspoon ground cumin
1 tomato, chopped
¼ cup corn kernels
2 green onions, chopped

Preheat oven to 375 degrees.

Scrub the potatoes and cut lengthwise into wedges. Place on a baking sheet and bake until lightly browned, about 40 minutes

Meanwhile, combine the beans, salsa, chilies, onion, garlic, 2 tablespoons of the cilantro, the chili powder and cumin in a saucepan. Cook over low heat about 15 minutes.

Combine the tomato, corn kernels and the remaining cilantro. Set aside.

To assemble: Place the baked wedges on a serving platter. Spoon the warm bean mixture over the potatoes and top with the fresh tomato mixture.

Hints: Frozen corn kernels may be used in this recipe. Thaw under cold running water and drain well before using.

Cashew Milk
Mrs. McDougall has been making this for about 28 years now and it is still the best flavor for rich sauces and “french” toast. Make sure you use raw cashews, not roasted ones, and make sure you blend this thoroughly and then strain it to remove any pieces that did not get blended.

Preparation Time: 5 minutes
Servings: makes 2 cups

½ cup RAW cashews
2 cups water

Place the cashews in a blender jar with 1 cup of the water. Process until very smooth. Add the remaining water and blend until no large pieces remain. This may take a minute or two. Strain after processing to remove any remaining pieces. Refrigerate until ready to use.

Veggie Benedicts
Preparation Time: 15 minutes
Cooking Time: 5 minutes
Servings: 2-4

For the sauce:
1 cup cashew milk (see recipe above)
2 tablespoons lemon juice
1 teaspoon nutritional yeast powder
½ teaspoon onion powder
1/8 teaspoon garlic powder
1/8 teaspoon salt
1/16 teaspoon turmeric
pinch of paprika
1 tablespoon cornstarch mixed with 2 tablespoons cold water

Place the cashew milk in a saucepan. Add all the remaining ingredients and mix well with a whisk. Slowly bring to a boil, stirring constantly, until thickened and smooth. Set aside. (If you need to reheat this just before serving, do it slowly while stirring with a whisk.)

For the base:
1 vine-ripened tomato
½ avocado
4 fat-free English muffin halves

Slice the tomato into 4 medium-thick slices. Peel and slice the avocado. Toast the muffin halves. Place the tomato and the avocado on the English muffin halves. Ladle about ¼ cup of the sauce over each muffin half and serve.

Hints: The sauce may be made 1 day ahead of time and slowly reheated. This saves time on a busy morning. The sauce is also great with asparagus, other vegetables or potatoes.

French Toast
This is a winner for almost everyone who likes “french” toast. Mrs. McDougall has been making this for years and has served it to many of their children’s friends who responded with smiles every time.

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 12

2 cups cashew milk (see recipe above)
1 tablespoon brown sugar
1/8 teaspoon cinnamon
dash turmeric
12 slices whole wheat bread

Place 1 cup of the cashew milk in a blender jar. Add the brown sugar, cinnamon and turmeric. Process until well blended. Add remaining milk and blend again. Pour into a bowl. Dip slices of bread into the cashew mixture, coating well. Brown on a medium-hot non-stick griddle or frying pan, turning once so both sides are evenly browned.

Serve with pure maple syrup or fruit sauces or spread.

Hints: These are easy to store for later use. Place them in individual zip-lock bags and refrigerate. Reheat in microwave. They may also be frozen and popped into the toaster for reheating.

Brownies
These are served the first night of The McDougall Program for dessert, with Vanilla Soy Ice Cream. People line up for seconds! Remember, these are a rich treat for a special occasion.

Servings: makes one square pan
Preparation Time: 15 minutes
Cooking Time: 30 minutes

Dry Ingredients:
1 cup unbleached white flour
2/3 cup reduced fat cocoa powder (Wondercocoa)
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt
¼ cup chopped cashews or walnuts (optional)

Wet Ingredients:
1 cup Wonderslim Fat Substitute
1 cup organic cane sugar
1 teaspoon vanilla
2 tablespoons Egg Replacer mixed in ½ cup warm water

Preheat oven to 350 degrees.

Combine dry ingredients in a bowl. Set aside.

Mix Wonderslim Fat Substitute and organic sugar together in a separate bowl. Stir in vanilla.

Mix Egg Replacer and water together and whisk until very frothy. Add to sugar mixture and stir to combine. Add wet ingredients to dry ingredients and stir until mixed. DO NOT OVERMIX. Spoon into a non-stick 8 inch square baking dish and flatten. Bake for 30 minutes.

Hints: Wonderslim Fat Substitute is sold in jars in most natural food stores. It is made from plums and apples and is an excellent fat replacer in baked goods. Wonderslim also makes the reduced fat and caffeine free cocoa powder. Organic cane sugar is made by Wholesome Sweeteners. (Regular granulated sugar may be used instead, if desired.) Egg Replacer is made by EnerG Foods. It is sold in boxes in the natural food store. It is used to replace eggs in baking. All of these products should be available in your natural food store or they may be purchased online at www.healthy-eating.com.

Chocolate Decadence Pudding
By Heather McDougall

Preparation Time: 5 minutes
Cooking Time: 10 minutes
Chilling Time: 4 hours
Servings: 6

½ cup unsweetened cocoa powder (Wondercocoa)
¾ cup sugar
3 tablespoons cornstarch
3 cups soymilk
1 ½ teaspoon vanilla

With a whisk, combine cocoa, sugar, cornstarch, and soymilk in a medium saucepan. Bring to a boil over medium-low heat, stirring constantly until thickened. Remove from heat and add vanilla. Pour into a bowl, cover with plastic wrap, and chill for 4 hours.

Wicked Chocolate Pie
This is a VERY RICH dessert to be savored on those most special occasions. Serve in small wedges and enjoy this delicious treat with friends! I probably make this only twice a year, once for Thanksgiving dinner with friends and once for John’s birthday.

Preparation Time: 60 minutes
Cooking Time: 60 minutes
Chilling Time: 2 hours
Servings: makes 1 9-inch pie

Crust:
1/3 cup unsalted, roasted cashews
3 tablespoons Sucanat or brown sugar
3 tablespoons Wonderslim Fat Replacer
½ teaspoon vanilla
1 cup unbleached white flour
dash salt

Chocolate Filling:
2 cups vegan (non-dairy) chocolate chips
24.6 ounces (2 boxes) extra firm silken tofu
3/4 cup Sucanat or brown sugar
1 teaspoon vanilla extract
dash salt

Almond Topping:
1 cup thinly sliced almonds
¼ cup maple syrup

Raspberry Sauce:
1 10-ounce bag frozen, unsweetened, raspberries, thawed
¼ cup sugar

Preheat oven to 350 degrees.

Lightly oil a 9-inch springform pan. (Side may be loosened and removed after baking.)

Place the cashews in a food processor and grind until they resemble fine meal. Add Sucanat or sugar, Wonderslim and vanilla. Process until well combined. Mix the flour and salt in a medium bowl. Add the cashew mixture and mix well, beginning with a spoon and ending with your hands. Press this mixture into the bottom of the prepared pan. Bake for 15 minutes, until light brown. Remove from oven and set aside.

Place the chocolate chips in a double boiler and melt over barely simmering water. Place the tofu in a food processor and process until smooth. Add Sucanat or sugar, vanilla, and salt. Process again, then add the melted chocolate. Blend until smooth and creamy.

Lightly oil the sides of the pan above the baked crust, then scoop the chocolate mixture into the pan. Smooth out the top and bake at 350 degrees for 35 minutes. Remove from oven and let cool for 10-15 minutes. Run a knife around the inside of the pan to loosen the sides. Let the pie cool to touch, then refrigerate for at least 2 hours before serving. Remove side before serving.

Place the maple syrup in a small saucepan and bring to a boil. Cook, stirring constantly for about 1 minute (this is very important), then add the almonds and continue to cook and stir over fairly low heat until the syrup has crystallized onto the almonds and the almonds appear dry. (This will take at least 5 minutes. If the heat is too high, the sugar will burn and you will have a sticky, smelly mess.) Place on a baking sheet and allow to cool. Store at room temperature in a covered container.

Place the raspberries and sugar in a blender jar. Process until blended. Strain the sauce through a fine strainer, stirring often, to remove most of the seeds. Let the mixture sit in the strainer for at least 1 hour to allow most of the seeds to be removed. Discard the remaining sauce with the seeds. Pour the seedless sauce into a covered container and refrigerate until ready to use.

TO SERVE: Cut a small wedge of the chocolate pie and place on a dessert plate. Sprinkle a few of the almonds over the pie, then drizzle with a small amount of the raspberry sauce.

HINTS: Vegan chocolate chips are made by many different manufacturers. Look for ones that have no added milk or other dairy products. The chocolate chips may also be melted in the microwave. Follow the instructions for melting chocolate in your user’s manual. Be careful not to burn it. Chocolate chips are high in fat and make this a VERY RICH dessert. Only make this on special holidays.

Black Bean Dip

This is such a simple dip that you won’t believe it can taste so good. Make it a day ahead of when you plan to use it so the flavors can blend. Serve with baked tortilla chips, baked pita chips or on bruschetta or crackers. We also like it with cold, boiled potatoes as a snack.

Preparation Time: 5 minutes
Servings: variable

2 15 ounce cans black beans, drained and rinsed
1 cup fresh salsa

Place the beans and salsa in a food processor and process until smooth. Refrigerate overnight for best flavor.

Hints: Vary this dip by using different salsas or beans. To make bruschetta, slice bread quite thin, rub with a cut clove of garlic, if desired, and toast in the oven or on a grill until crisp.

SQUASH FRIES

Many people have sent me variations on these “fries” so I decided it was time to share this simple starch dish with you. John calls this recipe the “I could eat these all day long squash fries”.

Preparation Time: 10 minutes
Cooking Time: 40 minutes
Servings: 2

1 butternut squash

Preheat oven to 425 degrees.

Peel the squash and remove the seeds. Cut into french fry shapes. Place on a non-stick baking sheet in a single layer. Sprinkle with salt, if desired. Bake for 20 minutes, then flip over and bake for an additional 20 minutes. They will get lightly brown and crispy, but still be a bit soft in the center. Delicious!

BAKED POTATOES

Baked potatoes are a simple yet versatile meal. They can be eaten plain or with a wide variety of toppings. Potatoes may be microwaved if you are in a big rush, but the flavor and texture of the potato won’t be nearly as delicious as those baked in an oven. Our favorite potatoes for baking are the large brown-skinned russet variety.

Preheat oven to 475 degrees.

Scrub the potatoes well and prick them all over with a fork.

Bake potatoes directly on the oven rack, for one hour. They will be fluffy and delicious.

I don’t recommend baking them in aluminum foil. It makes potatoes pasty, instead of dry and fluffy. If you like potatoes this way, make sure you wrap them in parchment paper before using the foil.

Make extra potatoes for leftovers. Store unwrapped in the refrigerator. Eat them cold or reheat in the microwave.

Topping Ideas:
Salsa or barbecue sauce
Tofu sour cream and chives
Baked beans
Chili
Pea soup or bean soup
Fat free dressings
Almost any bean recipe goes great over baked potatoes.

Hints: Sweet potatoes are also delicious when baked. They should be baked at a lower temperature, about 350 degrees, for 45-50 minutes. Prick them all over with a fork and place on a baking tray in the oven. (Or place on the oven rack and put a baking tray on the shelf underneath to catch the drips.) Eat plain, either warm or cold, or try them topped with baked beans. Open your favorite can of healthy fat-free baked beans, heat, and spoon over the top of the sweet potato.

CREAMY CORN SOUP

This is a simple, yet delicious soup that anyone can easily make.

Preparation Time: 1 minute
Cooking Time: 10 minutes
Servings: 2-4

1 16 ounce package frozen corn kernels, thawed
1 cup vegetable broth

Place the corn in a saucepan with 1/3 cup water. Bring to a boil, reduce heat, cover and cook about 5 minutes, until corn is tender. Remove from heat and let cool slightly. Pour into a food processor and process until smooth. Gradually add the broth while processing and continue until soup is quite smooth. Return to saucepan, heat through and serve.

BROCCOMOLE

This makes a great substitute for guacamole (I know it sounds a bit strange!). Try it with baked chips for dipping, or use on burritos or tacos.

Preparation Time: 20 minutes
Chilling Time: 2 hours
Servings: Makes 2 cups

1 ½ cups broccoli stems
1 ½ tablespoons lemon juice
¼ teaspoon cumin
1/8 teaspoon garlic powder
1 tomato, diced
1-2 green onions, chopped
¼ cup chopped green chilies
¼ cup chopped cilantro (optional)

Peel broccoli stems, chop into pieces, and steam until tender, about 10 minutes. Place in a food processor and blend broccoli stems with lemon juice, cumin and garlic powder until completely smooth. Place in a bowl, add remaining ingredients and mix well. Chill before serving.

CHUNKY GAZPACHO

During the summer months I always serve several different versions of gazpacho, the classic cold tomato soup. This one requires a lot of chopped vegetables, so it takes a bit longer to prepare. (See hint below.) It will keep for several days in the refrigerator and makes a great meal on those days when it is too hot to cook.

Preparation Time: 20-40 minutes
Chilling Time: 3-4 hours
Servings:10

4 cups tomato juice
2 cups peeled, seeded and chopped tomatoes
1 cup chopped cucumber
1/2 cup chopped red onion
1/2 cup chopped celery
1/2 cup corn kernels
1/2 cup chopped green pepper
1/4 cup chopped green onions
1/4 cup chopped zucchini
1/4 cup chopped green chilies (canned)
1/4 cup chopped fresh parsley
1/4 cup chopped cilantro (optional)
1-2 cloves garlic, minced
2 tablespoons red wine vinegar
2 tablespoons lime juice
1 tablespoon hot sauce (like Tabasco), optional

Combine all the ingredients in a large bowl. Cover and chill for several hours before serving.

Hint: The ingredients may be prepared by using a food processor. This is a great time saver. This may also be prepared by pureeing half of the ingredients and leaving the remaining ingredients finely chopped.

Note: To peel tomatoes, use one of the new serrated peelers, or dip briefly in boiling water until the skins loosen, then just slip the skins off.