Recipes

Zest and juice of 2 lemons
2 TB tahini
2 TB stone-ground mustard
1 can cannelini beans, rinsed
3 TB low-sodium soy sauce
2 TB pure maple syrup
½ cup water

Place all ingredients into blender and blend until smooth. Serve over kale salad or any salad, vegetables, or baked potatoes.

Holiday Dressing

6 cups dried whole-wheat bread cubes—approximately 30 slices of fined-grained bread, cubed and dried in oven at 275 degrees
1½ cups onion, finely diced
2 cups celery, finely diced
1 cup mushrooms, sauteed

1 cup vegetable broth
1 TB Bill’s Best chicken-like seasoning
1 tsp buttery seasoning
½ cup water
½ cup raw cashew pieces
1 TB nutritional yeast flakes
1 tsp onion powder
½ TB parsley
½ tsp sage
½ tsp marjoram
¼ tsp thyme
¼ tsp savory
¼ tsp garlic

1 cup cashew pieces
1 cup diced gluten pieces
1 cup brown rice
1 cup dried cranberries

Combine all ingredients and place in baking pan. Bake covered for 30 minutes and uncovered for 30 minutes and uncovered for 15-30 minutes as needed to brown and firm up. Good with mashed potatoes and gravy.

Tofu Pumpkin Pie

10 oz. package silken tofu, drained
16 oz. can pumpkin puree
¾ cup white sugar
½ tsp salt
1 tsp cinnamon
½ tsp ground ginger
¼ tsp cloves

Place the ingredients in blender and puree until smooth. Pour into pie crust. Bake 15 minutes, reduce heat to 350, and continue baking until knife inserted into the mixture comes out clean, about 40 minutes. Cool and serve.

Berry Apple Relish

1 lb. fresh cranberries, finely chopped
2 tart green apples, peeled, cored, and finely chopped
½ cup 100% fruit apricot jam
½ cup pure maple syrup
10 oz. package frozen raspberries, thawed and drained
Juice of one lemon

Wild Rice and Pasta Salad

From The New McDougall Cookbook, made by Karen Leigh, March 2011 alumni meeting. Yummy!

1/3 cup dry-packed sun-dried tomatoes

Red Lentil Soup

1 large onion, chopped
2 to 3 cloves garlic, crushed (or more)
1 to 2 teaspoons grated fresh ginger
2 teaspoons mild curry powder
2 cups red lentils
8 cups water or veggie stock (or mixture of both)
3 to 4 large carrots, peeled and sliced (June says she adds potatoes to this soup too.)
4 cups thinly sliced chard (or kale, spinach, collards)
2 to 3 tablespoons freshly squeezed lemon juice
2 teaspoons salt (or salt to taste, using less)

Saute onions in a little stock for about five minutes. Add the garlic, ginger, and curry powder and saute a minute or so more.

Add the red lentils and water or stock. Prep the carrots, letting lentils simmer. Add the carrots , cover, simmer for about an hour total.

Chef AJ's Black Bean Brownies

1 15-oz. can no-salt black beans, rinsed
1 1/2 cups date syrup or maple syrup
1/2 cup raw cacao powder
2 tablespoons ground flaxseed
1 teaspoon baking powder
1/2 teaspoon baking soda
1 tablespoon vanilla
3/4 cup flour (barley or whole wheat pastry flour, or your choice)
1/2 cup chocolate chips (Chef AJ uses SunSpire Grain Sweetened Chocolate Chips, from Whole Foods)
1/2 cup chopped nuts, such as walnut or pistachio

Put the beans and syrup in a food processor and blend until smooth. Add rest of ingredients and blend to mix. Pour into a 9x9-inch silicon baking pan (or use parchment paper to line a metal baking pan). Sprinkle chocolate chips and nuts on top. Bake at 350 degrees for 35 minutes or until the brownies don't jiggle. If you want to keep the fat lower, don't use the chocolate chips (50% fat) or nuts (65 to 85% fat).

Chili/Cheeze/Potato Casserole

1 can chili beans in sauce, 1 can kidney beans (rinsed), 1 can black beans (rinsed) (each 15 ounce cans). You can add corn and red peppers to this layer too, for some color. (Bush's Best chili beans is less than 6% fat, although it has some added oil in ingredient list.)

Middle layer (sauce):
1½ cups Great Northern (or other white beans) beans, cooked (or one 15.5 oz. can)
6 tablespoons nutritional yeast
1/4 cup pimiento pieces (or roasted red peppers, which I used)
juice from one freshly squeezed lemon
1 tablespoon low-salt soy sauce
1 teaspoon onion powder
1/2 teaspoon any type of prepared mustard
1/2 teaspoon salt

2. Blend the sauce ingredients together in food processor and spoon or pour over beans. Top with potatoes and sprinkle with chili powder.

3. Bake uncovered at 400 degrees until potatoes brown and cheeze sauce is bubbly (30-45 minutes).

Pasta Salad

Makes about 8 1-cup servings

This fat-free pasta is delicious hot or cold. It is prepared with water-packed artichokes, which are available in most supermarkets.

2 cups dry pasta spirals
6 sun-dried tomatoes
½ cup boiling water
½ cup finely chopped green onions
½ red bell pepper, seeded and diced
1 15-ounce can artichoke hearts, drained and quartered (some come quartered)
1/4 cup finely chopped fresh parsley
1/4 cup chopped fresh basil
1 15-ounce dark kidney beans, drained
1 cup fat-free Italian salad dressing

Cook pasta according to package directions. Rince with cold water, drain, and place in large bowl. Soften tomatoes by soaking them in half-cup boiling water for 10 to 15 minutes. Drain and chop. Add to pasta along with remaining ingredients. Toss to mix.

From NutritionMD.org

Green Smoothie

Wheat Berry Salad

This hearty salad is bursting with harvest flavors and chock-full of exciting textures—chewy yet tender wheat berries, sweet-tart dried cherries, crunchy walnuts, and crisp celery. Served over leafy spinach.

Ingredients
1 cup hard wheat berries
1/2 cup chopped walnuts
2 stalks celery, finely chopped
1/3 cup finely chopped parsley
1/3 cup tart dried cherries, chopped
1 small scallion (white and green parts), chopped
1 tablespoon plus 1 teaspoon fresh lemon juice, plus 4 lemon wedges for serving
Salt and freshly ground black pepper to taste
4 cups lightly packed baby spinach leaves

In a medium-size pot, combine the wheat berries and enough water to come 2 inches above the wheat berries. Bring to a boil, then reduce the heat to a simmer. Cook, uncovered, until tender, about 1 hour. Drain and let cool.

Meanwhile, toast the walnuts in a medium-size dry skillet over medium-high heat, stirring occasionally, until fragrant, 2 to 3 minutes.

In a large bowl, combine the wheat berries, toasted walnuts, celery, parsley, dried cherries, scallions, and lemon juice. Season with salt and pepper. This salad will keep up to five days in an airtight container in the refrigerator.

To serve, place 1 cup of spinach leaves on each plate or in to-go containers. Mound 3/4 cup of the wheat berry salad on top of each serving.

Tabouli

You should begin to soak the bulghar at least 3 hours before serving time. It needs to thoroughly marinate and chill.

Ingredients
1 cup dry bulghar wheat
1 1/2 cups boiling water
1 1/2 teaspoons salt, or to taste
1/4 cup fresh lemon and/or lime juice
1/2 tsp. dried mint
1 heaping tsp. crushed, fresh garlic
1/2 cup chopped scallions (include greens)
2 medium tomatoes, diced
1 packed cup freshly chopped parsley
fresh black pepper

Optional (but this is the good stuff!):
1/2 cup cooked chickpeas (I used a full can)
1/2 cup coarsely grated carrot
1 chopped green pepper
1 chopped cucumber or summer squash

1. Combine bulghar, boiling water, and salt in bowl. Cover and let stand 15-20 minutes.

CHIP-Friendly Recipes

Kale Salad with Maple Mustard Dressing