The Free McDougall Program

Mary and I have held nothing backthe pages that follow contain all of the information you need to understand our program and successfully change your diet and lifestylein order to quickly regain your lost health and appearance. This section of our website puts recovery from serious chronic diseases, and a lifetime of excellent health, within everyone's reach. Changing your diet, starting an exercise program, and giving up bad habits require effort. We encourage you to take advantage of additional educational opportunities, such as our national best selling books, DVDs, weekend seminars, and our 10-day residential program for more help.

1. Before You Begin 2. Introduction o Diet, not genes, controls destiny o A revelation: Your health is not determined by heredity o Fat and cholesterol: Primary poisons o Plant foods provide the nutritional building blocks to optimum health 3. Prepare for Health 4. Steps to Recovery o Starch staples o Fruits and vegetables o Foods not allowed o Achieve 100% health with exercise o Track your progress 5. The McDougall All-You-Can-Eat Cookbook o Mealplan:
Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Day 8 Day 9 Day 10 Day 11 Day 12 Desserts Dips, Spreads and Hors doeuvres

Before You Begin:

An Important Note from Dr. McDougall
This instructional material offers you a real opportunity for rediscovering your health and appearance. However, diet is powerful medicine. Do not change your diet or start an intense exercise program if you are seriously ill or on medication unless you are under the care of a physician knowledgeable in nutrition and its effects on health. Do not change medications without professional advice. When appropriate, share this message with your doctor. The McDougall Program uses a pure-vegetarian diet based around starchy vegetables with the addition of fresh or frozen fruits and vegetables. If you follow the diet strictly for more than three years, or if you are pregnant or nursing, then take a minimum of 5 micrograms (mcg) of supplemental vitamin B12 each day. Even though this instructional material is quite complete for changing your life, there is much more information to be found here on the McDougall web site in the McDougall books. Altogether with the web site and books you have over 2200 recipes to choose from. One of the most helpful and inexpensive experiences you can have is to view one of the sets of the McDougall DVDs. However, those of you desiring serious change in your health and medical care should consider becoming involved in one of the many programs at the McDougall Health Center. The 10-day live-in McDougall Program is where you become a patient of Dr. McDougall's. This is the controlled and comfortable environment where you will progress rapidly to become medication-free, feeling great, trim, active, and in excellent health.

Introduction
You can regain your health and take control of your life. All the good things that you associate with health enhanced appearance, optimal weight, great vitality, restoration of normal function, positive moods, and a deep feeling of well-being can be yours. And you can accomplish these wondrous goals using the simplest method imaginable eating the wholesome, fresh foods that our Creator intended. I have been practicing medicine for more than 33 years and I have treated virtually every type of chronic illness common to Westerners (people living in developed nations, like the USA, Europe and much of the rest of the world). In my efforts to help people restore their health, I have employed almost every type of medical treatment and test available. In other words, I've had a lot of experience. I can tell you that in all my years in medicine, I have seen only one form of treatment work consistently and, very often, even miraculously. This approach has been effective even when all other medical therapies have failed. I have had patients whom doctors had given up on, who were told that there were no more drugs and no more operations left that might save them. Yet, many of them later restored their health using this singular approach to healing that I now use with all my patients. In short, the McDougall Program consists of the following:
A diet of plant foods, including whole grains and whole grain products (such as pasta, tortillas, and whole-grain bread), a wide assortment of vegetables, and fruit Plenty of spices and usually small amounts of sugar and salt to enhance the flavor of food Exercise as simple as a daily walk The exclusion of animal foods, including red meat, poultry, dairy products, eggs, and fish all of which provide toxic levels of fat, cholesterol, protein and, very often, infectious agents and harmful chemicals The exclusion of ALL oils, including olive oil, safflower oil and corn oil. Oils, which are nothing more than liquid fat, increase body fat stores (obesity), depress immune function, and contribute to most common chronic diseases

By making these profound changes, you will experience an almost immediate improvement in your health. And, while I know it sounds difficult at first, taken step by step and over the course of just 12 days, it will become a way of life that is so natural and so simple, you won't believe how easy it is. Most people feel such a profound difference in their health that they wouldn't think about doing anything differently. In this special introduction to the McDougall Program, I am going to describe in detail how

you can put this powerful healing approach to work for you in just twelve days. This is the same 12-day program that I used with my patients at St. Helena Hospital and Health Center in the Napa Valley California for 16 years (1986 to 2002) and currently use at my resortbased 10-day residential clinic in Santa Rosa, California. You'll find that you can do everything at home that my live-in patients do in order to lose weight and regain lost health. Understanding my program isn't difficult. However, many of you will need medical support from your doctor. The biggest obstacle is getting started.

Diet, Not Genes, Controls Destiny

Let me begin by saying that you were designed (through evolution combined with some form of intelligent design and/or by the Creator) to be healthy, to have abundant energy, and to live a long and highly productive life. You were not designed to need drugs, especially in the quantities we take them today, or surgery, except in times of emergency. The only reasons you should ever need medication or surgery are if you are involved in an accident or if your immune system has been weakened and you contract a communicable disease. Why then have we become so dependent upon drugs, surgery, and other debilitating treatments? The answer, very simply, is this: We are sick because Nature never intended for us to eat the foods we are eating today. When looked at from the perspective of human evolution, the diet we are eating loaded with fat, cholesterol, animal protein, processed foods, and artificial ingredients is a bizarre anomaly. It is unlike anything we ate during our four million years of evolution. Our blood, arteries, and cells were not designed to live under all that fat and cholesterol that covers them today. Our intestines were not intended to work in the absence of fiber and clogged with flesh. Our immune system was not meant to function under the burden of a thrice-daily load of fat, without an abundant supply of plant-based nutrients and phytochemicals. With our cells drowning in fat, cholesterol, animal proteins, and artificial chemicals, and our immune systems deprived of what they need to maintain health, it's no wonder so many of us get cancer, heart disease, high blood pressure, adult-onset diabetes, arthritis, osteoporosis, and other age-related illnesses. In fact, it is a testament to the strengths of the human body that anyone has the slightest semblance of health.

A Revelation:
Your Health is Not Determined by Heredity
I began practicing medicine on the big island of Hawaii, where extended families were the norm. I treated people who worked on the sugar plantations of Hawaii, people who were mostly of Oriental background Chinese, Japanese, Koreans, and Filipinos. It was not

uncommon for me to closely observe three and sometimes four generations within the same family. I got to know many of these families, treating the children, parents, grandparents, and sometimes even the great-grandparents of a single family. At the outset of my medical career, I was not the least bit interested in diet and nutrition. My medical training had included nothing about nutrition, and consequently I considered the subject irrelevant to health. But as I practiced medicine in Hawaii, I observed a rather startling phenomenon that changed my life: The older generations of Hawaiian and Oriental peoples were in exceedingly good health, trim and active, even after they were well into their eighth, ninth, and tenth decades of life. Oddly, the older generations contrasted remarkably with their children and, even more so, with their grandchildren. The younger the generation, the more likely the people were to suffer from gout, high blood pressure, heart disease, diabetes, colon cancer, overweight, and even obesity. When I looked closer at those I treated, I found that the generations had much in common. They all worked physically hard on the plantations; they observed many of the same customs. The single greatest difference between the older and younger generations was in their diets. The older generation followed the traditional diets of their ancestors. Their regimens were based primarily on plant foods grains (like rice), fresh vegetables, beans, and fruit. The younger generation, by stark contrast, ate "modern" diets that were based primarily on animal foods, especially beef, ham, chicken, eggs, dairy products, and fish. They also ate enormous quantities of processed and refined foods that were loaded with fat, sugar, salt, and artificial ingredients. If genes were the cause of disease then why wasn't the younger generation protected against common chronic illnesses, like their older relatives had been? Why was the younger generation deteriorating so rapidly? It was obvious: Something more than genetics was at hand. Researchers discover that diet controls destiny My observation caused me to plunge into the study of diet's relationship to health, a pursuit that changed my practice and my life forever. It wasn't long before I realized that the observations and conclusions I was drawing from my medical practice were being duplicated on a much larger scale by researchers around the world. Scientists were finding that the people who ate the traditional human diet based primarily on low-fat, no-cholesterol, unprocessed plant foods escaped the scourges of degenerative illnesses, including heart disease, cancer, high blood pressure, diabetes, arthritis, osteoporosis, and overweight. On the other hand, populations that subsisted on the modern diet, rich in meats, dairy

products, and processed fare, were ravaged by such illnesses. I learned something else from the people I treated, and from the medical literature I studied: Given the right diet and lifestyle, the body can recover its health, even after a serious illness manifests. When we remove the poisons from our lives and eat an abundance of health-promoting foods, the body very often can heal itself, even from illnesses deemed "incurable." This medical marvel should not be so hard to believe. After all, you have likely seen smokers cured of disabling shortness of breath and cough when they replaced the smoke with clean air. A drunk also quickly recovers after stopping alcohol. Replacing junk with nourishing foods should be expected to be no less of a miracle. You don't need milk to get calcium! Many people ask me, "Where will I get my calcium if I don't drink milk?" Actually, all plant foods contain generous amounts of calcium. A cup of cooked collard greens contains about 360 mg of calcium, while a cup of milk contains about 300 mg. A cup of cooked kale contains 210 mg. There is no disorder known as dietary calcium deficiency in other words, there is plenty of calcium in all diets made of plant foods to meet the needs of children and adults. Osteoporosis is not a disease that results from too little calcium, but rather primarily from too much animal protein animal food derived acids that rob the body of calcium and structural materials, and thus weaken bones. A diet based on starches with a plentiful supply of fruits and vegetables (alkaline foods), and some exercise, will preserve skeletal strength and regrow lost bone.

Fat and cholesterol:

Primary Poisons
The body uses fat primarily for energy storage when no food is available and secondary source of immediate fuel. Cholesterol is needed for numerous cellular functions and to produce hormones, like vitamin D and estrogen. The problem with fat and cholesterol is that we need so little of both. The body produces all the cholesterol it needs. As for fat, all plant foods contain adequate amounts of fats and only plants make the essential fatty acids that promote good health. A deficiency of essential fat would never occur when plant foods make up a substantial part of the meals, therefore, it is never recommended for you to add extra essential fats to your diet (like omega-3, fish, or flaxseed oils). Animal foods provide an overabundance of fat, especially the most harmful kind, saturated fat, which raises blood cholesterol levels and damages the arteries, causing heart disease and stroke. Vegetable oils are not health foods

Poly- and monounsaturated fats - those contained in large amounts in vegetable oils as well as in fish - have been shown to depress the immune system, increase bleeding, and promote cancers, especially those of the colon, prostate, and breast. All fats are easily stored making people overweight, which lays the foundations for many other illnesses, including heart disease, cancer, and adult-onset diabetes. Fat deprives cells of oxygen, is a major producer of free radicals, which damage the body's tissues. All animal foods are rich sources of fat. Beef derives between 60 and 80 percent of its calories from fat; pork, between 80 and 95 percent; chicken, between 30 and 50 percent; and fish, between five and 60 percent. All meats are also rich in cholesterol. A 3 1/2 ounce serving of beef contains 85 mg of cholesterol; pork contains 90 mg; mackerel fish contains 95 mg; turkey 83 mg; tuna 63 mg; and chicken (skinned-white) 85 mg. Cholesterol, as I have been saying, leads to heart disease and many other illnesses. Therefore, many of the foods that are commonly believed to be health foods today, such as chicken and turkey, are in fact promoters of disease. Plant foods never contain cholesterol.

Plant Foods
Provide Nutritional Building Blocks to Optimum Health
To understand why this program is the most powerful form of medicine, you must start with the recognition that plant foods are the most abundant sources of nutrition on earth. Animal foods don't even come close in comparison. And, despite what you've been told, animal foods are not essential sources of minerals, calcium, protein, amino acids, vitamins or essential fats. Nutrients are, essentially, the raw materials your body needs to function properly and to grow. In general, there are two types of nutrients the ones your body can make, and the ones it can derive only from your food. The latter are called "essential" nutrients, for the simple fact that your diet must provide them for you to sustain your health. There are 13 essential vitamins. Eleven are made in abundance by plants. The two that are not produced by plants are vitamins D and B12. You should get all the vitamin D you need from sunlight and B12 can be gotten from a supplement. (I tell pregnant and nursing women, and people following my diet strictly for more than 3 years, to take five micrograms of vitamin B12 each day to ensure that they are getting an adequate supply of the vitamin.) Both vitamins are stored in your tissues for long periods of time. Animal foods have little nutritional value

There's no comparison between animal foods and plant foods when it comes to providing the immune-boosting and cancer-fighting substances, beginning with the antioxidant vitamins C, E, and beta carotene. Animal foods are either exceedingly low or devoid of the antioxidants. Also, plant foods provide a wide spectrum of vitamins, minerals, and other health-promoting substances, while animal foods tend to offer concentrated amounts of individual nutrients, such as protein or calcium, while being deficient in many others. Only plants contain powerful substances called phytochemicals, which scientists are now discovering protect us from cancer, heart disease, and an array of other serious illnesses. Plants are also the primary source of all minerals in the diet. In fact, all minerals are derived originally from the earth and make their way into the food supply via plants. The only reason animal foods contain any minerals at all is because the animals eat plants, or they eat animals that eat plants. Plants are also the only sources of fiber, which binds in your intestines with fat, cholesterol, environmental pollutants, and disease-causing hormones and eliminates these dangers from the body. Fiber also decreases intestinal transit time and promotes healthy bowel elimination. As I will show below, fiber is one of the key substances that protect us from cancer, especially from cancers of the large intestine and breast. All the protein you need without the meat Protein is one of the most misunderstood and, consequently, most abused substances in the food supply. First, you should know that all plant foods contain protein. Indeed, all the protein you need and more can be easily derived from plant foods alone. Second, all plant foods contain "complete proteins," meaning that they contain all the "essential" amino acids, which are the building blocks of proteins. This means that you will get all the protein as well as all the amino acids you need on a diet composed exclusively of plant foods. Think about it. Plants are the only foods eaten by elephants, horses, and hippos, and all three have no trouble growing all the muscle, bone, and tissue they need. Surely, there's enough protein in plant foods to grow a human being, especially since we are relatively small when compared to an elephant. To be on the safe side, the World Health Organization (WHO) recommends men, women, and children should get five percent of their calories from protein. WHO recommends pregnant women should get six percent. The chart to the right reveals the protein levels of selected plant foods. As

you will see, it's virtually impossible to fail to meet the World Health Organization's daily requirements. Americans are getting too much protein The truth is, Americans consume six-to-10 times as much protein as they need. That excess protein overworks the liver and kidneys, causing both these organs to become enlarged and injured. Excess protein consumption causes the kidneys to pull large quantities of calcium from the body, causing bones to weaken and kidney stones to form. Scientists have found that animal proteins are particularly damaging to the body, because so many of their amino acids contain sulfa, which is far more toxic to the liver and kidneys than vegetable proteins. One of the most time-honored approaches to healing the kidneys and liver, in fact, is to eat a low-protein diet, especially a diet low in animal proteins. When the protein content of the diet drops, kidneys are strengthened and very often healed. Americans have always had a love affair with animal protein - an affair that, unfortunately, is making us sick. What the world needs now is carbohydrates - and lots of them Carbohydrates are our primary source of energy. They alone provide energy for red blood cells, and certain cells of the kidneys, and the preferred fuel for the central nervous system, including the brain. Fat, on the other hand, is a secondary source of energy that can be used by some tissues, such as muscle, but is more often stored for use in times of famine. Humans were designed by nature to crave carbohydrates - or, to put the matter in more practical terms, to crave sweet-tasting foods. Because of the sweet-tasting taste buds are on the tip of our tongues we are designed to seek starches, vegetables and fruits - which supply us with both energy and maximum nutrition. In fact, carbohydrates, with their unique combination of sweet-flavor, energy, and nutrition, regulate our hunger drive. Unless you eat enough carbohydrate foods, you will remain hungry and looking for food. There are no carbohydrates in red meat, poultry, fish, shellfish, or eggs. Most dairy products are deficient in carbohydrates. Cheese, for example, contains only two percent carbohydrate. This is one important reason people who eat a diet rich in animal foods never satisfied and become compulsive overeaters. Unprocessed plant foods, such as brown rice, potatoes, squash, broccoli, and apples - just to name a few - are loaded with carbohydrates. In fact, they provide an abundance of complex carbohydrates, which are long chains of sugars that are harmoniously mixed with other plant materials. These long chains must be broken down inside your intestine before they can be used as fuel. The process of digesting these complex sugars is slow and methodical, providing a steady stream of fuel pumped into your bloodstream as long-lasting energy.

On the McDougall diet, between 70 and 90 percent of your calories are derived from complex carbohydrates, which is why people on my program experience high levels of vitality and endurance. Recall that all winning endurance athletes carbohydrate-load, not just before the race, but all year long.

Prepare for Health

The following are preparations that you should make before beginning the McDougall Program.
Choose a weekend day to prepare recipes, stock up on new food items, or explore your vegetarian options at nearby restaurants. In this way, you will be prepared to start the diet on a Monday. Make an appointment with your doctor to arrange lab tests, if indicated. Set goals that you would like to achieve in 12 days. For instance, you may want to lose five pounds, relieve some chest pain, or cut your dose of insulin in half. If you are addicted to any substances such as caffeine, cigarettes, or alcohol, you may want to take advantage of a dedicated substance-dependence program in your community. Speak to your family and those close to you about the program you are beginning. Also, be tolerant if your family is not as willing to eat these new foods as you are. Clear out your fridge, freezer, and cupboards of all forbidden foods. You can give them to friends or local charities if you do not want to throw them out.

The simple approach is often the best The McDougall Program provides you with the most powerful dose of medicine, at least three times a day. It deals with the causes of disease, which means it is a true source of both prevention and healing. Adopt my program today and in 12 days you will start to see what it means to be healthy and fully alive. It will be the greatest gift you have ever given yourself.

Steps to Recovery
The only way to regain your health is to stop consuming the poisons and start eating foods that are rich in all the vitamins, minerals, phytochemicals, and fiber your body requires. But only by eating plant foods can you ensure that your body will get all the nutrition it needs. Now that I've explained the reasons why you should do the McDougall Program, let me explain the specifics of how to do the program. This section will contain lists of foods that you can and can't eat on the program, the benefits of exercise, how to track your progress, measurements to take before you get started, and practical ways to prepare for your journey into health. The McDougall Diet is based on unrefined starches - this means these are the foods you consume mostly. To this starch centerpiece you add fresh or frozen fruits and vegetables. Simplicity has great value and makes the diet easy to prepare - there is no requirement for great variety to assure nutritional adequacy. The foods were designed complete long before they reached the dinner table.

Starch Staples
The following starchy foods are high enough in calories that they can serve as the center of a meal: Whole Grains
barley oats brown rice quinoa (pronounced "keen-wa") buckwheat rye bulgur (cracked wheat) triticale couscous (refined wheat) wheat berries corn wild rice millet

Unrefined flours
barley rice buckwheat rye corn soy garbanzo beans triticale lima bean wheat oat whole wheat pastry potato

Egg-Free Pastas Pastas come in many shapes including spaghetti, macaroni, lasagna noodles, flat noodles, spirals, wheels, alphabet noodles. Most of these are made from highly refined flours and therefore should play a small role in your diet.
artichoke pasta tomato pasta corn pasta (no wheat) whole wheat pasta spinach pasta rice pasta (no wheat)

Oriental Noodles Most of these are made from highly refined flours and therefore should play a small role in your diet.
bean threads somen buckwheat soba udon rice noodles

Roots
burdock sweet potatoes celeriac (celery root) tapioca Jerusalem artichoke (sunchoke) taro root jicama water chestnuts parsnips white potatoes rutabaga yams
(Carrots, beets, turnips, daikon, and salsify are low in carbohydrates and calories and so are not considered starch staples.)

Winter Squashes
butternut acorn Hubbard banana pumpkin buttercup turban squash
(Summer squashes usually cannot serve as the center of a meal because of their low calorie content. They are also lower in carbohydrates than winter squashes.)

Legumes Beans:
aduki (azuki) red kidney black mung fava (broad)

navy garbanzo (chick-peas) pink great northern pinto limas white kidney (cannellini)
(Soybeans cannot be considered a starch staple because they are too high in fat to be allowed on the diet regularily.)

Lentils:
brown red green

Peas:
black-eyed split yellow split green whole green

Fruits and Vegetables

Green and yellow vegetables are too low in calories to serve as the center of your meals, but can be added without restriction to your meals, particularly if you wish to lose more weight, faster. In general fruits should be limited to 3 servings a day. They are tasty, high in simple sugars and easy to over consume. The sugar in fruit is fructose, which causes triglycerides and cholesterol to rise too high in sensitive people. People with these concerns should limit fruits even more. Familiar Fruits and Vegetables are too numerous to list. Try some of these unfamiliar ones. Fruits:
carambola papaya

cherimoya persimmon guava pomegranate kiwifruit passion fruit kumquat pummelo loquat quince lychee soursop mango

Vegetables:
aduki beans jicama arugula kale bok choy kohlrabi broccoli de rabe radicchio burdock salsify celeriac (celery root) sprouts (alfalfa, lentil, mung bean, wheat) chicory (curly endive) Swiss chard cocozelle taro root collard greens turban squash daikon

water chestnuts endive watercress garbanzo beans (chick-peas) Jerusalem artichoke (sunchoke)

Foods Not Allowed

The following is a list of the foods that are not allowed on my diet, with ideas for possible substitutions. Don't Eat: Cow's Milk (for cereal or cooking) Cow's Milk (as beverage) Butter Cheese Possible substitutes: Lowfat soy milk, rice milk, fruit juice, water, use extra when cooking hot cereal or pour over cold cereal None; drink water, juice, herb tea, or cereal beverages None None; after 12 days you may substitute soy- and nut-based cheeses Cottage cheese Yogurt Sour cream Ice cream None; after 12 days you may substitute crumbled tofu None None Pure fruit sorbet, frozen juice bars; after 12 days you may substitute Lite Tofutti Eggs (in cooking) Eggs (for eating) Meat, poultry, fish Ener-G Egg Replacer None Starchy vegetables, whole grains, pastas, and beans; after 12 days you may substitute tofu "meat" recipes Mayonnaise Vegetable oils (for pans) Tofu mayonnaise None; use Teflon, Silverstone, or silicone-coated (Baker's Secret) pot and pans

Vegetable oils (in recipes)

None; omit oil or replace with water, mashed banana, or applesauce for moisture

White rice (refined) White flour (refined) Refined and sugar-coated cereals Coconut Chocolate Coffee, decaffeinated coffee, and black teas Colas and un-colas

Whole grain (brown) rice or other whole grains Whole grain flours Any acceptable hot or cold cereal

None Carob powder Non-caffeinated herb tea, cereal beverages, hot water with lemon Mineral water or seltzer (flavored or plain)

Achieve 100% Health with Exercise

Although dietary changes will take you a long way to being completely healthy, you will need some exercise to improve your fitness and well being. Exercise, as simple as a daily walk, can benefit you. You will experience:
More appropriate appetite An increase in muscle tissues, and thus a better ratio of lean body tissue to fat Loss of excess weight Improved muscle tone and flexibility More energy, less fatigue Some improvement in circulatory system Improved digestion Better mood - including less depression and anxiety A fall in blood pressure Lower triglyceride and blood sugar levels Higher HDL ("good") cholesterol level

Track Your Progress

It is useful to track your meals, exercise, physical status (include symptoms that have disappeared), mental status, test results, and medications. I always advise my patients to take as many body measurements as they can on the first day of the program, and then to take the measurements again on the last day. These measurements are necessary for health reasons, but even perfectly healthy people like to do it so they can track their progress. I recommend the following:
Weighing yourself Having your blood pressure taken (or, if you wish to buy an inexpensive blood pressure cuff, doing it yourself) Getting blood tests to determine your levels of cholesterol, triglycerides, glucose, BUN, uric acid, and everything else your doctor may deem important

The most significant findings from your blood tests will be:
Cholesterol level: If your level is above 180 mg/dl, you should consider this a warning sign of potential circulatory problems. Ideal is below 150 mg/dl. Sometimes the findings are broken down into HDL ["good"] and LDL ["bad"] cholesterol levels, but I feel the total cholesterol is the most significant. Triglyceride level: This measures the amount of fats floating along in your blood. Probably it will be between 50 and 200 mg/dl. Higher levels sludge the blood, cause resistance to insulin activity, and are associated with an increased risk of heart disease. Glucose (blood sugar) level: Normal level is between 70 and 120 mg/dl. Higher levels indicate diabetes. BUN (Blood Urea Nitrogen): This level reflects the amount of protein you eat and the function of your kidneys. Normal is less than 15 mg/dl. Uric acid level: Normal is less than 7 mg/dl. A higher figure indicates a risk of developing gout and/or kidney stones.

The McDougall All-You-Can-Eat Cookbook

Starches are the key to discovering health The secret of the McDougall Program is in making starches the centerpiece of your diet and to this you add fruits and green and yellow vegetables. To make these meals taste great add your favorite sauces, seasonings, and dressings. Choose recipes that contain your favorite spices and whenever possible adjust the spicing to your liking. There are over 2000 recipes published in the McDougall books and newsletters; finding new favorites will be an enjoyable adventure. Below, I have provided you with a 12-day menu plan with recipes. You do not have to follow it exactly. When you find favorite meals, feel free to repeat them over and over again. You can have the same thing for breakfast, lunch, and dinner every day.

The following is a 12-day menu plan. Remember you don't have to follow these exactly. You're welcome to choose from these suggestions any meals that look tasty and practical to you and repeat them as often as you like.

McDougall Mealplan - Day 1

Breakfast Instant Dream Waker
Servings: 2 Preparation Time: 5 minutes Cooking Time: 5 minutes

1 cup quick oats 1/2 cup apple sauce 2 tablespoons raisins or chopped dates dash cinnamon or mace 1 1/2 cups boiling water 1/2 cup sliced bananas, blueberries, sliced strawberries, etc.

Combine oatmeal, applesauce, raisins or dates and cinnamon or mace in a medium bowl. Add boiling water and fruit, stir, let rest for 5 minutes, then eat. Lunch Savory Sandwiches
Servings: 4 Preparation Time: 15 minutes Chilling time: 1 hour

Make the spread early to allow it to chill. Spread:

1 15 ounce can garbanzo beans, drained and rinsed 1/2 cup finely chopped celery 1/4 cup finely chopped sweet onion 1/4 cup finely chopped green onions 2 tablespoons sweet or dill pickle relish 1 tablespoon lemon juice 1/4 cup fat-free mayonnaise 8 slices whole wheat bread

lettuce tomatoes mustard

Mash beans with a bean masher. Place in a bowl and add celery, onions, relish, lemon juice and fat-free mayonnaise. Mix well. Chill to blend flavors. Spread bread with mustard, if desired. Place about 1/2 cup of the spread on four of the bread slices. Add lettuce, tomatoes, close up and eat. Dinner Chip and Salsa Soup
Servings: 4 Preparation Time: 10 minutes Cooking Time: 10 minutes

3 1/2 cups vegetable broth 1 15 can black or pinto beans, drained and rinsed 1/4 cup chopped green onions 1 1/4 cups fresh salsa, mild or medium 1 tablespoon canned diced green chilies 1 cup corn kernels 2 cups fat-free tortilla chips, broken into bite-size pieces 1 cup avocado chunks

Place the broth, beans, salsa, corn, green onions and chilies in a medium saucepan. Cook over low heat for 10 minutes to blend flavors. Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the soup over the avocado and chips and serve at once. Mexican Bean Burritos
Servings: 10-12 Preparation Time: 20 minutes Cooking Time: 3-4 hours

2 cups dried pinto beans 8 cups water

1/2 to 1 cup bean cooking liquid 2 chopped tomatoes 1 chopped bunch green onions 2 cups shredded lettuce 1 cup shredded soy cheese (optional) Assorted Mexican salsas 10-12 whole wheat flour or corn tortillas

Place the beans in a large pot with the water. Bring to a boil, cover, reduce heat slightly so they don't boil over, and cook until tender, 3 to 4 hours. (This step can also be done in a slow cooker. Cook on high for 8-10 hours.) Drain, reserving the cooking liquid. Mash the beans with a hand masher or portable electric beater. Add some bean cooking liquid after mashing and mix until the beans are a soft, moist consistency. Place all the ingredients in bowls, except the tortillas. Let each person make their own burrito by layering on the ingredients of their choice. For instance, take a tortilla, spread a line of beans down the center of the tortilla, then add some tomatoes, onions and lettuce. Spoon a little of your favorite salsa over all of this, roll up the tortilla and, either place on a plate and eat it using a fork or pick it up and eat it using your fingers. HINT: Make rice for the next two days' meals.

McDougall Mealplan - Day 2

Breakfast Breakfast On the Run
Servings: 2 Preparation Time: 5 minutes Cooking Time: 15 minutes

2 large Yukon Gold potatoes 2 tablespoons ketchup or BBQ sauce 4 slices whole wheat bread

Scrub and prick potatoes all over with a fork. Microwave on high for 5 minutes. Remove and thickly slice lengthwise. Place on a non-stick griddle and brown on both sides, about 10 minutes. Toast bread then spread with ketchup or BBQ sauce, place potato slices on bread and serve at once. Lunch Tricolor Bean Salad Make early to allow the flavors to blend.
Servings: 6-8 Preparation Time: 15 minutes Chill Time: 1 hour or longer

1 15 oz. can black beans, rinsed and drained 1 15 oz. can cannellini beans, rinsed and drained 1 15 oz. can kidney beans, rinsed and drained 4 chopped green onions 1 thinly sliced celery stalk 1 chopped tomato 2 tablespoons canned chopped green chilies 1 cup Mexican salsa, mild or medium 1 tablespoon lime juice 1 teaspoon chili powder

Combine beans, onions, celery, tomatoes and chilies in a large bowl. Place the salsa in a small bowl or jar. Add the lime juice and chili powder. Mix well. Pour the salsa mixture over beans. Toss to mix well. Cover and refrigerate for at least 1 hour to allow flavors to blend. HINT: Use different kinds of beans to vary the taste of this delicious salad. Dinner Harvest Moon Soup
Servings: 6 Preparation Time: 15 minutes Cooking Time: 15 minutes

1 chopped onion 1/2 teaspoon bottled, minced, garlic 1 chopped yellow or orange bell pepper 3 tablespoons unbleached flour 3 1/2 cups vegetable broth 2 diced zucchini 2 cups corn kernels 2 cups chopped fresh tomatoes 1 tablespoon soy sauce 1/4 teaspoon ground cumin 1/4 teaspoon dill weed 1/8 teaspoon white pepper 1 1/2 cups soy milk

Place 1/2 cup of the vegetable broth in a large soup pot. Add onion, garlic and bell pepper. Cook, stirring frequently, for 3-4 minutes. Mix in the flour. Add remaining broth, zucchini, corn, tomatoes and seasonings. Cover, bring to a boil, reduce heat and simmer for 10 minutes. Stir in soy milk. Heat through and serve. International Confetti Rice
Servings: 6-8 Preparation Time: 15 minutes (need cooked rice) Cooking Time: 15 minutes

1/4 cup vegetable broth 1 chopped onion 1 chopped celery stalk 1 chopped red bell pepper 1/2 pound sliced fresh mushrooms 1/2 cup chopped green onions 1/2 teaspoon minced fresh garlic 1 14.5 ounce can stewed tomatoes-Mexican, Cajun or Italian style 1 4-ounce can chopped green chilies 1/2 cup frozen corn kernels 1/2 cup frozen peas 2 tablespoons soy sauce 1 teaspoon chili powder dash or two Tabasco sauce 4 cups cooked brown rice 1/4 cup chopped fresh cilantro or parsley

Place the vegetable broth in a large pot. Add onion, celery, bell pepper, mushrooms, green onions, and garlic. Cook, stirring occasionally, for 5 minutes. Add remaining ingredients, except rice and cilantro or parsley. Cook, stirring occasionally for 5 more minutes. Add rice. Cook an additional 5 minutes. Stir in cilantro or parsley. Serve hot.

McDougall Mealplan - Day 3

Breakfast Breakfast Grains
Servings: 2 Preparation Time: 2 minutes Cooking Time: 10 minutes

2 cups water 1 cup porridge oats Assorted sliced fruit (optional)

Place water and oats in a saucepan. Bring to a boil, reduce heat and cook for about 10 minutes, stirring occasionally. Top with fruit, if desired. Lunch Himalayan Curried Soup Servings: 2
Preparation Time: 5 minutes (need cooked rice) Cooking Time: 20 minutes

1 chopped onion 1 chopped celery stalk 4 1/2 cups vegetable broth 2 1/2 cups cooked brown rice 1 1/2 teaspoons curry powder 1/2 tablespoons soy sauce 1/4 teaspoon ground coriander

Place 1/2 cup of vegetable broth, onions and celery in a saucepan. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Cook over low heat for 15 minutes. Dinner Curly Pasta Salad Make early to allow flavors to blend
Servings: 6-8 Preparation Time: 15 minutes

Cooking Time: 10 minutes Chilling Time: 2 hours

1 12 oz. package rainbow rotini 1 16 ounce package frozen chopped broccoli and cauliflower, thawed 1 cup sliced fresh mushrooms 4 green onions, chopped 1 2 oz.jar chopped pimientos 1/2 cup cherry tomatoes, cut in half 1 cup oil-free honey dijon dressing 2 tablespoons soy sauce fresh ground black pepper to taste dash Tabasco, optional

Bring 4 quarts water to a boil, add pasta and cook according to package directions. Drain. Rinse under cool water and set aside. Thaw frozen vegetables by running under cold running water until completely thawed. Place pasta in a large bowl. Add all the vegetables. Mix honey-Dijon dressing and soy sauce and pour. Toss to mix well. Season with black pepper and Tabasco. Refrigerate at least 2 hours before serving. Hearty Brazilian Bean Soup Servings: 6
Preparation Time: 15 minutes Cooking Time: 30 minutes

1 chopped onion 1 chopped celery stalk 1 teaspoon chopped, fresh, bottled garlic 1 chopped red bell pepper 1 cup chopped frozen hash brown potatoes 2 1/2 cups vegetable broth 1 15-ounce can undrained black beans 2 tablespoons sherry 2 tablespoons soy sauce 1 tablespoon lemon juice

1 tablespoon parsley flakes 1/2 teaspoon fennel seeds 1/4 teaspoon Worcestershire sauce fresh ground pepper to taste 1 cup chopped Swiss chard

Place 1/2 cup of the vegetable broth, onions, celery, garlic and bell pepper in a large saucepan. Cook, stirring occasionally over medium heat for 5 minutes. Add remaining ingredients, except chard. Cook over low heat for 20 minutes. Add chard and cook for 5 minutes.

McDougall Mealplan - Day 4

Breakfast Hash Brown Potatoes
Servings 2-4 Preparation Time: 1 minute Cooking Time: 20 minutes

1 bag Ore-Ida Country-Style Hash Browns

Pour potatoes into a dry, nonstick frying pan. Cook over medium-low heat, stirring frequently until golden brown, about 20 minutes. Serve with BBQ sauce, ketchup or salsa. Lunch French Leafy Buns
Servings: 2-4 Preparation Time: 15 minutes Cooking Time: 5 minutes

6 whole wheat buns 1 15 ounce can white beans, drained and rinsed 2 tablespoons lemon juice 2 tablespoons water 1 tablespoon capers 2 tablespoons balsamic vinegar 1 teaspoon bottled fresh minced garlic 1 teaspoon bottled fresh minced ginger 4 cups chopped leafy greens, such as: spinach, chard, kale, etc. several twists fresh ground pepper

Place the beans, lemon juice, water and capers in a food processor and process until smooth. Place the vinegar in a medium saucepan. Add the garlic and ginger and cook over low heat for one minute. Add the greens and stir for another two to three minutes until softened.

Season with pepper. Split buns in half. Spread the bean mixture evenly over the top and bottom of the buns. Place the greens mixture in between, close up and eat. Dinner Red Curry Sauce
Servings: Makes 4 cups Preparation Time: 10 minutes Cooking Time: 10 minutes

1/2 cup water 1 onion, finely chopped 1 tablespoon bottled, minced ginger 1/2 teaspoon bottled, minced garlic 1 28-oz. can crushed tomatoes 1/2 teaspoon curry powder 1/4 teaspoon turmeric 1/4 teaspoon ground coriander

Place the water in a saucepan. Add onions, garlic and ginger. Cook and stir for a few minutes. Add remaining ingredients. Mix well. Cook for another 6-7 minutes to allow flavors to blend. Serve hot. Potato Peppers
Servings: 6 Preparation Time: 30 minutes Cooking Time: 20 minutes

6 large green bell peppers 4 cups frozen chopped hash brown potatoes 1/2 cup vegetable broth 1/3 cup finely chopped onion 1 cup chopped broccoli florets 2 tablespoons chopped pimiento 1/4 teaspoon curry powder 1/2 teaspoon ground cumin 1/4 teaspoon turmeric 1/2 teaspoon minced, bottled ginger 1 tablespoon lemon juice 1 tablespoon soy sauce

fresh ground pepper

Cut peppers in half lengthwise and clean out the insides. Steam over boiling water for 5 minutes. Set aside. Cook the potatoes in water to cover until tender, about 12 minutes. Drain, reserving the cooking water. Mash the potatoes with a potato masher, using a small amount of the cooking water to moisten them. Set aside. Preheat oven to 350 degrees. Saut the onions in the vegetable broth for 3 minutes. Add broccoli, pimiento, curry powder, cumin, turmeric and ginger. Cook and stir for 3 more minutes. Stir vegetable mixture into mashed potatoes. Add lemon juice, soy sauce and a few twists of fresh ground pepper. Stuff the peppers with the potato mixture. Place peppers in a non-sticking baking dish. Bake in 350-degree oven for 20 minutes. Serve with Red Curry Sauce.

McDougall Mealplan - Day 5

Breakfast Easy Muffins: Three Variations Oat Bran Muffins
2 cups whole-wheat pastry 2 cups oat bran 4 teaspoons baking powder 1/2 cup raisins (optional) 1/2 cup chopped walnuts (optional) 1 teaspoon ground cinnamon 2 cups unsweetened apple juice

Cornbread Muffins
2 cups cornmeal 2 cups oat bran 4 teaspoons baking powder 2 cups unsweetened apple juice

Banana Muffins
2 cups whole-wheat flour 2 cups oat bran 4 teaspoons baking powder 1/2 cup raisins (optional) 2 cups mashed ripe banana (3 to 4 bananas) 1/2 cup unsweetened apple juice

Preheat the oven to 350 degrees F. Sift the dry ingredients together. Add the optional ingredients if using. Add the wet ingredients and stir until just mixed. Spoon the batter into eighteen nonstick muffin cups and bake for 30 minutes, or until lightly browned.

Lunch Spicy Sweet Sandwiches

Servings: 4 sandwiches Preparation Time: 5 minutes Chilling Time: 2 hours

1 15 ounce can kidney beans, drained and rinsed 1/3 cup sweet pickle relish 1/4 cup finely chopped onion 1/4 cup fat-free soy mayonnaise 1/2 tablespoon Dijon or spicy mustard several twists of fresh ground pepper 8 slices whole wheat bread Lettuce Tomatoes

Place beans in medium bowl. Mash with bean masher or fork. Combine with onion, relish, mayonnaise, mustard and pepper. Refrigerate to blend flavors. Spread on whole wheat bread. Add lettuce and tomatoes, close up and eat. Dinner Minestrone
Servings: 6 Preparation Time: 10 minutes Cooking Time: 35 minutes

4 cups vegetable broth 1 chopped onion 1 chopped celery stalk 1 14.5-ounce can Italian style stewed tomatoes 1/2 cup uncooked small pasta 1 15-ounce can kidney beans, drained and rinsed 1 15-ounce can cannellini beans, drained and rinsed 1 16-ounce package frozen Italian style mixed vegetables 2 teaspoons parsley flakes 1/2 teaspoon basil 1/2 teaspoon oregano

1/2 teaspoon marjoram fresh ground pepper to taste soy parmesan (optional)

Place onion and celery in a large pot with 1/4 cup of the vegetable broth. Cook, stirring occasionally for 5 minutes. Add remaining ingredients. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Sprinkle with soy parmesan cheese, if desired. Peppered Pasta
Servings: 4 Preparation Time: 15 minutes Cooking Time: 10 minutes

1 16-ounce package pasta 1/2 cup vegetable broth 2 thinly sliced leeks (white part only) 1 15-ounce can small white beans, drained and rinsed 1 10-ounce jar roasted red peppers, chopped 1/3 cup chopped fresh basil 1 tablespoon drained capers fresh ground pepper to taste

Put a large pot of water on to boil. When boiling, drop in pasta and cook according to package directions. Place the 1/2 cup vegetable broth in a saucepan with the leeks. Cook, stirring occasionally, for 3 minutes, then add the remaining ingredients. Cook, stirring frequently for 5 minutes. Drain pasta and place in a bowl. Pour sauce over and mix well. Serve at once.

McDougall Mealplan - Day 6

Breakfast Breakfast Tortillas
Servings: 6 to 8 Preparation Time: 10 minutes (need cooked rice) Cooking Time: 10 minutes

2 cups firmly packed spinach, washed and chopped 2 cups cooked brown rice 1 cup frozen corn kernels 1/2 cup salsa 6 to 8 whole wheat or corn tortillas

Place the spinach in a saucepan with only the water you washed it in still clinging to the leaves. (If you washed the spinach the night before, place the spinach in the saucepan and sprinkle a little water over leaves.) Cook, stirring, until just wilted, about 2 minutes. Remove from the saucepan and drain well. Place the brown rice, corn, and salsa in the saucepan. Cook, stirring, until heated through. Stir in the spinach. Spoon a line of this mixture down the center of each tortilla and roll. Lunch Chipstacks
Servings: 2 Preparation Time: 15 minutes Cooking Time: 10 minutes

4 cups fat-free refried beans 2 tablespoon canned, diced green chilies 2 tablespoon canned, chopped ripe olives (optional) 1/2 cup chopped tomatoes 1/2 cup chopped green onions 1 cup salsa

Place beans in a saucepan and thin slightly with some salsa. Heat through. Then place

ingredients in separate bowls. To assemble, layer ingredients over the chips in the order given. Eat with your fingers, or use a fork if you must. Dinner Pagoda Rice Salad
Servings: 4 Preparation Time: 15 minutes (need cooked rice) Chilling Time: 1 hour

2 cups cooked jasmine rice 4 chopped green onions 1/4 cup mung bean sprouts 4 cups loosely packed, chopped spinach 1 11-ounce can mandarin orange segments, drained 1 8-ounce can sliced water chestnuts, drained 1/2 cup oil-free honey Dijon salad dressing 1/2 cup avocado chunks

Place the rice in a large bowl. Add the green onions, mung bean sprouts and spinach. Mix well. Add the orange segments and water chestnuts. Toss gently to mix. Mix dressing and soy sauce. Pour over salad. Stir in avocado. Cover and chill for 1 hour before serving. Grilled Mushroom Steaks
Servings: 4 Preparation Time: 5 minutes Cooking Time: 20 minutes

4 large portobello mushrooms 1/2 cup balsamic vinegar, soy sauce, teriyaki sauce or other favorite sauces

Clean the mushrooms well and leave whole. Place soy sauce, balsamic vinegar or other sauce in a small bowl. Brush mushrooms with this mixture on both sides and grill over medium coals for about 10 minutes on each side. Brush with more mixture while grilling. Serve at once on buns with lettuce, tomatoes, onions, ketchup and mustard. Grilled Potatoes

Servings 4 Preparation Time: 10 minutes Cooking Time: 10 minutes

6 medium potatoes, scrubbed 1-2 teaspoon seasoning mix of your choice such as: chili powder, Italian blend, Cajun mix, or another favorite blend. There are many varieties sold in supermarkets.

Boil potatoes for about 10 minutes. Drain and cover with cold water, then drain and pat dry. Cut in half lengthwise and carefully thread onto skewers. Sprinkle cut side with seasoning blend. Place on grill over medium coals and grill for 5 minutes on each side, until tender and brown. If you do not have skewers, these may be placed directly on the grill and turned with a spatula.

McDougall Mealplan - Day 7

Breakfast Country French Toast
Servings: 8 Preparation Time: 5 minutes Cooking Time: 10 minutes

8 slices bread 1/4 cup raw cashews 1 cup water 1 tablespoon maple syrup 1/2 teaspoon vanilla 1/8 teaspoon cinnamon 1/16 teaspoon turmeric

Blend cashews with 1/4 cup of water first. Then add remaining ingredients except the bread and process until very smooth. Transfer to a large bowl. Dip slices of bread into the mixture to coat both sides well. Cook on a dry non-stick griddle until brown on both sides. Serve with maple syrup, applesauce or fruit. Lunch Blanco Fiesta Sandwiches
Servings: 4 Preparation Time: 10 minutes Cooking Time: none

1 15-ounce can white beans, drained and rinsed 1/4 cup chopped green onions 1/4 cup parsley 1/4 cup cilantro 1/2 teaspoon bottled minced garlic 2 tablespoons lemon juice 1/2 teaspoon chili powder

1/2 teaspoon ground cumin dash or two Tabasco sauce

Place all ingredients in a food processor and process until smooth. Spread on bread, add lettuce and tomatoes, close up and eat. Dinner Farmhouse Salad
Servings: 2 Preparation Time: 10 minutes Cooking Time: none

2 tomatoes 1 seedless cucumber, unpeeled 1 yellow, red, or orange bell pepper 4 chopped green onions 1/8 cup chopped, fresh basil leaves 1 tablespoon capers 1/2 cup oil-free Italian dressing 3 cups oil-free French-style bread chunks

Cut tomatoes, cucumbers and bell pepper into bite-sized pieces. Place in large bowl. Stir in remaining ingredients except for bread and toss gently to coat with dressing. Add bread chunks and mix again. Italian Pasta Marinara About 15 minutes before serving, drop 1/2 to 1 pound of spaghetti noodles into 4 quarts boiling water. Cook until tender, about 10 minutes. Serve the sauce over the noodles.
Servings: 4-6 Preparation Time: 10 minutes Cooking Time: 1 hour

1/2 cup water 1 onion, finely chopped 1/2 pound mushrooms, cleaned and finely chopped (use food processor, if desired) 1-2 teaspoons crushed, bottled garlic 1 15-ounce can chopped tomatoes

1 8-ounce can tomato sauce 1 15-16 ounce can crushed tomatoes 1 teaspoon basil 1 teaspoon oregano 2 tablespoons parsley flakes

Saut onions, mushrooms and garlic in the water for 10 minutes. Add remaining ingredients. Simmer over low heat 1 hour until sauce thickens. Do not cover.

McDougall Mealplan - Day 8

Breakfast Same as day 3 Lunch Salad Beans
Servings: 2 Preparation Time: 10 minutes

1 15-ounce can white beans, drained and rinsed 1 chopped tomato 1/2 cup thinly sliced red bell pepper 1/3 cup fat-free dressing of your choice 1 tablespoon chopped fresh basil fresh ground pepper to taste 1 10-ounce bag mixed salad greens

Combine all ingredients in a large bowl. Toss well to mix. Serve at once. HINT: Make this with other kinds of canned beans. Add other fresh vegetables as desired. Dinner Tomato Delight
Servings: 2 Preparation Time: 5 minutes Cooking Time: 3-4 minutes

2 fresh tomatoes 2 tablespoons whole grain bread crumbs 1 tablespoon seasoning mixture of your choice

Slice tomatoes in half. Brown bread crumbs and seasoning mix in non-stick pan, stirring constantly so they don't burn. Sprinkle on top of tomatoes. Brown under broiler for 3-4 minutes. Rainbow Risotto

Servings: 6 Preparation Time: 15 minutes Cooking Time: 15 minutes

4 cups vegetable broth 1 cup uncooked Arborio rice 1 onion, finely chopped 2 cups broccoli florets 1 cup finely chopped zucchini 1 cup frozen corn kernels, thawed 1 cup finely chopped red bell pepper 1 cup finely chopped green bell pepper 1 tablespoon soy sauce 2 cups chopped spinach fresh ground pepper to taste

Place 3 1/2 cups of broth in a saucepan and bring to a boil. Stir in the rice, reduce heat and cook over low heat, stirring frequently, until broth is absorbed, about 15 minutes. Meanwhile, place remaining 1/2 cup of broth in a large non-stick frying pan. Add onions, broccoli, zucchini, corn and bell pepper. Cook, stirring occasionally for 10 minutes. Add soy sauce and spinach. Cook about 3 minutes. Combine the rice and vegetable mixture. Season with fresh ground pepper.

McDougall Mealplan - Day 9

Breakfast Same as day 4 Lunch Same as day 4 Dinner Same as Day 4

McDougall Mealplan - Day 10

Breakfast Sweet Couscous
Servings: 2 Preparation Time: 5 minutes Cooking Time: 5 minutes

1/3 cup water 1/4 cup orange juice 1/2 cup couscous 1/4 cup raisins 1/2 tablespoons honey 1/4 teaspoon cinnamon

Place all ingredients in a saucepan. Bring to a boil, cover and cook for 5 minutes. Let rest for 3 minutes. Top with sliced bananas, if desired. Lunch Garden Stuffed Pitas
Servings: 6-8 Preparation Time: 10 minutes Cooking Time: 15 minutes

1/3 cup vegetable broth 3/4 cup chopped green onions 2 15-ounce cans white beans, drained and rinsed 2 10-ounce cans Rotel diced tomatoes and chilies 1 cup frozen corn kernels 1/3 cup tomato paste 1 teaspoon chili powder dash Tabasco sauce 6-8 pita breads 2 cups shredded lettuce 4 chopped green onions

1 chopped tomato 1/2 cup chopped cucumbers

Cook the onions in the broth for 5 minutes, stirring occasionally. Add beans, tomatoes, corn, tomato paste and chili powder. Cook, uncovered over medium heat for 10 minutes, stirring occasionally. Season with Tabasco sauce. Serve in pita bread, topped with green onions, lettuce, chopped cucumbers and tomatoes. Dinner Coleslaw
Servings: 6 Preparation Time: 1 minute Cooking Time: None

1 16-ounce bag ready-to-use coleslaw mix 1/2 cup shredded carrots 1 8-ounce bottle oil-free dressing 1/2 cup cherry tomatoes, cut in half

Place coleslaw and carrots in a large bowl. Pour oil-free dressing over slaw and mix well. Garnish with cherry tomatoes. Serve at once, or cover and chill for use later. Mushroom Stroganoff
Servings: 4 Preparation Time: 15 minutes Cooking Time: 30 minutes

1 12-ounce package fettuccini 2/3 cup water 1 large chopped onion 3 cups sliced, fresh mushrooms 2 cups sliced, fresh shiitake mushrooms 1 cup sliced fresh oyster mushrooms dash cayenne 3 tablespoons white wine 3 tablespoons soy sauce 1 cup soy milk

1 cup vegetable broth 2 tablespoons cornstarch mixed in 1 cup cold water fresh ground pepper

Place the water and onions in a large non-stick frying pan and cook for 2-3 minutes. Add mushrooms and cook until mushrooms are slightly limp. Add remaining ingredients, except for the cornstarch mixture. Mix. Cover and cook over low heat for 20 minutes, stirring occasionally. Add cornstarch mixture to pan, cook and stir until thickened. Season with fresh ground pepper to taste. Put a large pot of water on to boil. When boiling, drop in the fettuccini and cook according to package directions. Serve mushroom mixture over fettuccini.

McDougall Mealplan - Day 11

Breakfast Tex-Mex Breakfast
Servings: 4-6 Preparation Time: 5 minutes (need cooked rice) Cooking Time: 20 minutes

2 cups frozen shredded hash brown potatoes 1 cup cooked brown rice cup chopped green onions 1/3 cup frozen corn kernels 1 cup chopped fresh spinach 4-6 whole wheat tortillas

Cook the potatoes in a dry non-stick skillet stirring frequently, until lightly browned, about 15 minutes. Add rice, green onions, salsa and corn and cook another 5 minutes, stirring occasionally, until heated through. Place spinach in a separate pan with a few sprinkles of water. Cook and stir for 2 minutes. Set aside. Add to cooked potato-rice mixture and mix well. Spoon a line down the center of each tortilla, roll up and enjoy. Lunch Bean Surprise
Servings: 2 Preparation Time: 10 minutes (need cooked rice) Cooking Time: 5 minutes

2 cups cooked brown rice 1 15-ounce can black or white beans, drained and rinsed 1 cup shredded lettuce 1 cup chopped tomato 1 cup chopped green or red bell pepper 1 cup chopped green onion 1/4 cup chopped cilantro (optional) 3/4 cup salsa

Place rice, beans and half of the lettuce, tomato, bell pepper and onions in a microwavesafe bowl. Mix well, cover and microwave on high for 3 minutes. Stir well and microwave for 2 more minutes. Stir in remaining ingredients. Serve at once. HINT: Make with other kinds of beans Dinner Tex-Mex Couscous Salad
2 cups vegetable broth 1 3/4 cups couscous 1 15-ounce can black beans, drained and rinsed 1 15-ounce can red beans, drained and rinsed 2 cups frozen corn kernels, thawed 1 chopped red bell pepper 1 chopped green bell pepper 1 chopped tomato 1/2 cup chopped green onions 1/4 cup chopped cilantro 1 tablespoon fresh salsa, mild, medium or hot 1 tablespoon lime juice

Bring the vegetable broth to a boil. Add couscous, stir, cover, remove from heat and let rest for 10 minutes. Meanwhile, prepare remaining ingredients. Combine couscous and vegetables. Combine salsa and lime juice. Pour over couscous and mix well. Serve warm or cold. Spicy Mexican Chili If you soak the beans overnight you can cut the cooking time in half. Freeze leftovers for a fast meal.
Servings: 4-6 Preparation Time: 10 minutes Cooking Time: 4 hours

2 cups dried red kidney beans 5 cups water

1 chopped onion 1 chopped green bell pepper 2 chopped celery stalks 2 teaspoons bottled, minced garlic 1 7-ounce can chopped green chilies 1 28-ounce can chopped tomatoes 1 cup tomato sauce 1 tablespoon chili powder 1 tablespoon ground oregano 1 tablespoon ground cumin 1/4 teaspoon crushed red pepper 1/8 teaspoon cayenne pepper 1 bunch chopped green onions 1/2 cup chopped cilantro 2 teaspoons lime juice Tabasco sauce

Place beans and water in a large pot. Bring to a boil, cover, reduce heat and simmer for an hour. Add remaining ingredients except for green onions, cilantro and lime juice and cook an additional 2 hours. Then add green onions and cilantro and cook an additional hour. Stir in lime juice. Check seasoning and stir in some Tabasco sauce, if desired. Serve over rice. Make extra for next day's breakfast.

McDougall Mealplan - Day 12

Breakfast Breakfast Warmers
Servings: 2 Preparation Time: 5 minutes (need cooked rice) Cooking Time: 10 minutes

1 1/2 cups cooked brown rice 3/4 cup chopped apple 1/4 cup apple juice 2 tablespoons maple syrup 1 teaspoon lemon juice 1/2 teaspoon vanilla 1/4 teaspoon cinnamon

Place all ingredients in a microwave-safe bowl. Microwave on high for 10 minutes, stirring occasionally. Lunch Topped Potatoes
Servings: 2 Preparation Time: 1 minute Cooking Time: 8 minutes

2 large potatoes 1 cup shredded lettuce 1/2 cup chopped tomato 1/4 cup chopped green onions 1/4 cup shredded carrots 1/4 cup sliced radishes 1/2 cup oil-free salad dressing

Pierce potatoes with a fork and microwave on high about 10-12 minutes turning several times. Cut potatoes in half lengthwise. Top with vegetables, then pour dressing over potatoes.

Dinner Creamy Bean Soup

Servings: 4 Preparation Time: 5 minutes Cooking Time: 12-13 minutes

1/4 cup finely chopped onion 1/4 cup finely chopped celery 2 16-ounce cans no-fat black or pinto refried beans 2 1/2 cups vegetable broth or water 2 cups frozen corn kernels 1/3 cup mild salsa 1/2 teaspoon ground cumin chopped cilantro for garnish (optional)

Place the onion and celery in a medium saucepan with 1/4 cup vegetable broth. Cook, stirring occasionally, until onion and celery are tender. Add remaining ingredients except cilantro, mix well and cook over very low heat for 10 minutes. Garnish with cilantro, if desired. Southwest Vegetable Stew
Servings: 4 Preparation Time: 10 minutes Cooking Time: 20 minutes

1/2 cup vegetable broth 1 chopped onion 1 chopped red bell pepper 1 sliced celery stalk 1/2 teaspoon bottled, minced garlic 1 bunch green onions, cut in 1 inch pieces 1 1/2 cups thinly sliced savoy cabbage 1 tablespoon soy sauce 1 teaspoon chili powder 1 teaspoon basil 1 15-ounce can chopped tomatoes

2 cups chopped fresh spinach 1 15-ounce can black beans, drained and rinsed 1 15-ounce can small red beans 1/2 cup salsa several dashes Tabasco Sauce fresh ground pepper to taste 1-2 tablespoons chopped cilantro

Place onions, bell pepper, celery and garlic in a large pot with the broth. Cook and stir over medium heat until onion softens slightly, about 4-5 minutes. Add the green onions, cabbage, soy sauce, chili powder and basil. Cook, stirring occasionally, for 10 minutes. Stir in the remaining ingredients, except the cilantro, and cook an additional 5 minutes. Add the cilantro just before serving, stir to mix. Serve in a bowl, over baked potatoes, or rolled up in a tortilla.

Desserts
Peach or Nectarine Delight
Servings: 8 Preparation Time: 30 minutes Cooking Time: 45 minutes Filling:

4 cups sliced fresh peaches or nectarines 1/3 cup apricot jam 2 teaspoons lemon juice 1/8 teaspoon nutmeg 3 tablespoons unbleached flour
Topping:

1 tablespoon maple syrup 1/2 teaspoon vanilla 1/4 cup quick cooking oats 1 tablespoon oat bran

Place the sliced peaches or nectarines in a 9-inch pie plate. Stir the jam, lemon juice and nutmeg together. Spoon over the peaches. Sprinkle with flour, toss gently. Bake at 375 degrees for 30 minutes. Meanwhile, make dry topping by combining maple syrup and vanilla. Pour over the oats and oat bran. Mix well. Reduce heat to 350 degrees. Crumble topping mixture over the peach filling and return pie to oven to bake for 15 minutes longer. May be served warm or cold. Fruit Roll-Ups
Servings: 8 Preparation Time: 10 minutes Cooking Time: 5 minutes

1 pint strawberries, chopped 1 8-ounce can crushed pineapple, drained (reserve juice) 1 cup fresh or frozen raspberries 1/2 cup raisins 1 15-ounce can pears

1 cup applesauce 1 teaspoon cinnamon 1/2 teaspoon honey 8 fat-free flour tortillas

Mix strawberries, pineapple, raspberries and raisins in a bowl. Set aside. Pour pears and their juice into a blender. Add pineapple juice. Process briefly and pour into a saucepan. Add applesauce, cinnamon, nutmeg, and honey and heat over low heat until warmed through. Do not boil. Place 1/2 cup of the fruit mixture down the center of each tortilla. Roll up, pour a little of the sauce over each tortilla and serve. Apple Torte
Servings: makes 1 square pan, 8x8x2 Preparation time: 20 minutes Cooking time: 40 minutes

3 tablespoons tapioca 1 cup pineapple juice 8 cups apples, peeled and sliced 2 tablespoons honey 1/2 teaspoon cinnamon 1/3 cup rolled oats 1/3 cup quick oats 1/3 cup unbleached flour 1 1/2 tablespoons honey 2 tablespoons apple juice 1/4 teaspoon vanilla

Preheat oven to 375 degrees. Soften tapioca in pineapple juice in a measuring cup for 5 minutes. Combine with apples, honey and cinnamon in the baking dish. Bake for 20 minutes. Combine oats, flour, honey, apple juice and vanilla. Stir apple mixture and cover with crumbled oat mixture. Bake for 18-20 minutes until topping is golden. Chocolate Cream Pie
Servings: makes 1 9-inch pie

Preparation time: 10 minutes Chilling time: 4 hours

2 12.3-ounce packages Mori-Nu lite silken tofu 3/4 cup Wonderslim Low-Fat Cocoa Powder 1 cup honey 1 tablespoon vanilla

Place tofu in food processor until very smooth. Place cocoa in a separate bowl. Set aside. Heat honey in microwave for 2 minutes. Pour over cocoa powder and mix until very smooth. Add cocoa mixture and vanilla to tofu and process again until very smooth. Pour into baked piecrust and refrigerate for at least 4 hours.
Crust:

1 1/2 cups Grape Nuts cereal 3/4 cup frozen unsweetened apple juice concentrate, thawed 1/2 teaspoon vanilla

Preheat the oven to 350 degrees. Place cereal in a Ziplock bag and crush with a rolling pin. Combine apple juice concentrate and vanilla. Mix cereal and apple juice mixture together. Press together. Press into bottom and sides of a 10-inch pie pan. Bake for 12 minutes. Cool. Frozen Banana Cream Smoothies
Servings: 2 Preparation Time: 5 minutes

1 cup frozen banana chunks 1/4 cup frozen fruit (strawberries, raspberries, blueberries, mango, papaya, melon, etc.) 1 cup fruit juice (orange, pineapple, apple, etc.)

Place all ingredients in a blender jar and process until smooth for a "better than ice cream" frozen smoothie. HINT: To freeze bananas, peel, slice into chunks, freeze on a baking sheet, then store in a covered container in the freezer. Blueberry Special
Servings: 8

Preparation Time: 15 minutes Cooking Time: 18 minutes Crust:

1 1/2 cups Grape Nuts cereal 3/4 cup frozen unsweetened apple juice concentrate, thawed 1/2 teaspoon vanilla
Filling:

1 8-ounce can unsweetened crushed pineapple, undrained 1 cup frozen unsweetened apple juice concentrate, thawed 1/4 cup quick cooking tapioca 5 cups fresh or frozen blueberries

Preheat oven to 350 degrees. Place cereal in a Ziplock bag and crush with a rolling pin. Combine apple juice concentrate and vanilla. Mix cereal and apple juice mixture together. Press into bottom and sides of a 10-inch pie pan. Bake for 12 minutes. Cool. Meanwhile, place pineapple, apple juice and tapioca in a medium saucepan. Bring to a boil. Cook and stir until thickened, about 3 minutes. Add blueberries. Cook an additional 3 minutes. Pour into crust. Cool and serve.

Dips, Spreads & Hors d'oeuvres

Baked Potato Skins
Servings: Variable Preparation Time: 5 minutes Cooking Time: 1 hour

Serve with any oil-free dressing or salsa.

Medium-size baking potatoes Seasonings of your choice, optional Oil-free dressing, optional

Preheat the oven to 450 degrees. Scrub the potatoes and prick them several times with a fork. Bake for 45 minutes to 50 minutes. Cut the potatoes in half lengthwise. Gently scoop out the insides of the potatoes, leaving about 1/4 inch next to the skin. Reserve the insides for other uses. Turn on the broiler. Season the potato skins with the seasonings of your choice or brush them with a small mount of oil-free dressing. Place them on a broiler pan and broil until lightly browned. Watch them carefully to make sure they don't burn. Sauted Italian Zucchini
Servings: 4 Preparation Time: 10 minutes Cooking Time: 10 minutes

1/4 cup water 1 clove garlic, minced 5 to 6 small zucchini (1 pound), trimmed and sliced 2 tablespoons soy sauce 2 tablespoons chopped fresh parsley 1/2 teaspoon dried oregano 1/2 teaspoon dried basil

Put the water and garlic in a pan. Add the remaining ingredients. Saute, stirring occasionally, until softened but not mushy, about 10 minutes.

Fresh Salsa
Servings: Makes 2 cups Preparation Time: 15 minutes

Use as a topping for burritos or other Mexican-style food, or serve as a dip for Oven-Baked Tortilla Chips or raw vegetables.
2 cups finely chopped tomatoes 1 small onion, finely chopped 1/3 cup chopped canned green chilies 1/4 to 1/3 cup finely chopped fresh cilantro 1 tablespoon fresh lime juice Pinch or two cayenne (optional)

Combine all of the ingredients, except the cayenne, in a small bowl and mix well. Taste. Add cayenne if your taste buds permit. Note: This will keep in the refrigerator for about 1 week. Roasted Garlic Spread
Servings: Variable Preparation Time: 5 minutes Cooking Time: 1 to 1 hours

Spread on toast or crackers for a delicious treat.

1 head garlic (try elephant garlic)

Preheat the oven to 300 degrees F. Remove the loose, papery, outer skin from the garlic. Put the whole head, root-end down, in a shallow baking dish. Roast for 1 to 1 1/4 hours or until the garlic is soft. Cool until it is easy to handle. Squeeze the soft garlic out of the skin. Variation: Mix the roasted garlic with 3 cups cooked white beans. Process in a blender or food processor until smooth. Add 1/4 teaspoon crushed red pepper flakes for a spicier spread.

Garbanzo Guacamole
Servings: Makes 2 cups Preparation Time: 15 minutes Chilling Time: 2 to 4 hours

This is a lower-fat version of the traditional guacamole. Because of the small amount used, however, it still contains some fat. To reduce the amount of fat, eliminate the avocado. The recipe will still be delicious. Serve with oil-free tortilla chips or fresh vegetables.
1 15-ounce can garbanzo beans, rinsed and drained 1 tablespoon fresh lemon juice 1 clove garlic, crushed 1 medium onion, chopped 1/2 small avocado, peeled and chopped (optional) 1 medium tomato, chopped 4 scallions, thinly sliced 1 tablespoon canned chopped green chilies

Place the garbanzo beans in a food processor or blender. Add the lemon juice and garlic. Process briefly, until the garbanzos are slightly chopped. Add the onion and the avocado, if desired. Process again until the mixture is chunky. Place the mixture in a bowl and add the remaining ingredients. Mix well. Cover and chill before serving. Oven Baked Tortilla Chips
Servings: Makes 96 Chips Preparation Time: 5 minutes Cooking Time: 5 to 7 minutes

These are a delicious substitute for the greasy corn chips you need to dip in salsas and bean dips.
12 soft corn tortillas

Preheat oven to 450 degrees F. Cut each tortilla into eight wedges. Lay them on a dry baking sheet in a single layer. Bake for 5 to 7 minutes, or until crisp. Watch them carefully so they don't burn. Store in an airtight container.

More Recipes
Herbed Rice Casserole Preparation Time: 15 minutes (cooked rice needed) Cooking Time: 45 minutes Servings: 4-6 cup water 1 onion, chopped 1 green bell pepper, chopped 2 stalks celery, chopped pound sliced fresh mushrooms 2 tablespoons soy sauce teaspoon sage teaspoon marjoram teaspoon thyme teaspoon rosemary teaspoon poultry seasoning 3 cups cooked brown rice cup chopped green onions 1 15 ounce can kidney beans, drained and rinsed 1 2.5 ounce can sliced black olives, drained cup grated fat-free soy cheese Preheat oven to 350 degrees. Place the water, onion, bell pepper and celery in a large pot. Cook, stirring frequently, for 5 minutes. Add mushrooms and seasonings. Cook for 10 more minutes. Stir in rice, green onions, kidney beans and black olives. Mix well. Transfer to a covered casserole dish, sprinkle with the grated cheese and bake for 30 minutes. SANTA FE RICE SALAD Servings: 4 Preparation Time: 10 minutes (need cooked rice) 2 cups cooked brown rice 1 15 ounce can black beans, drained and rinsed 1 cup frozen corn kernels, thawed 1 tomato, chopped 4 green onions, chopped 2 tablespoons chopped cilantro cup salsa cup fat-free or Tofu mayonnaise (see New McDougall Cookbook or Quick and Easy Cookbook)

Place the rice, beans, corn, tomato, green onions and cilantro in a bowl and mix well. Combine the salsa and mayonnaise and pour over salad. Toss well to mix. Serve at once or refrigerate until serving time. PINEAPPLE RICE SALAD Servings: 6-8 Preparation Time: 20 minutes (need cooked rice) Chilling Time: 1-2 hours 4 cups cooked brown rice 1 6 ounce bag baby spinach, chopped 1 bunch green onions, chopped 1 20 ounce can pineapple chunks, drained pound fresh mushrooms, sliced 1 cup oil free dijon-style dressing 3 tablespoons soy sauce teaspoon dill weed fresh ground pepper to taste Place the cooked rice in a bowl. Add spinach, green onions, pineapple and mushrooms. Mix well. Combine the dressing, soy sauce and dill weed in a jar and mix well. Pour over salad and toss well to mix. Season with pepper. Chill 1-2 hours before serving. LASAGNA Servings: 12-15 Preparation Time: 30 minutes Cooking Time: 60 minutes Resting Time: 10 minutes 1 16 ounce package lasagna noodles 4 26 ounce jars fat free pasta sauce 2 12 ounce packages Low Fat Nigari Tofu 1 teaspoon onion powder teaspoon garlic powder 1 10 ounce package frozen, chopped spinach, thawed and squeezed dry 1 16 ounce package fat free soy mozzarella cheese, thinly sliced Soy parmesan cheese (optional) Preheat oven to 350 degrees. Crumble the tofu into a bowl. Mix in onion and garlic powder. Stir in spinach and mix well. Pour 1 jar of the pasta sauce in the bottom of a deep 11 x 14 inch baking dish. Lay 6 of the uncooked lasagna noodles over the sauce. Take of the tofu mixture and spread it over the

noodles, then pour another jar of the pasta sauce over the tofu mixture and spread to cover well. Lay of the sliced soy cheese over the sauce, then follow with another layer of noodles, tofu mixture, sauce and soy cheese. Finish with a layer of noodles, another jar of sauce and sprinkle with soy parmesan cheese, if desired. Cover with parchment paper and then cover tightly with foil. Bake for 60 minutes. Remove from oven, uncover and let rest for 10 minutes before serving. Hint: This makes a large amount. It freezes well after baking so you may want to make it in 2 pans and save one for later use. The recipe can easily be cut it half to make a smaller amount. Use your favorite brand of fat free pasta sauce, egg-free lasagna noodles, soy cheese and fresh tofu. Do not use aseptically packaged tofu in this recipe. THAI CURRIED RICE Servings: 4-6 Preparation Time: 20 minutes (need cooked rice) Cooking Time: 12-13 minutes 1/3 cup water 1 onion, chopped 1 red pepper, chopped 1 yellow pepper, chopped teaspoon minced fresh garlic 1-2 tablespoons green curry paste 2 cups chopped Napa cabbage 1 cup small broccoli florets 1 bunch green onions, chopped cup soy sauce 4 cups cooked brown rice 1 tomato, chopped 1 cup mung beans sprouts 1 tablespoon chopped fresh basil 1 tablespoon chopped fresh cilantro Place the water, onion, bell peppers and garlic in a pot. Cook, stirring occasionally, for 5 minutes. Stir in curry paste. Add cabbage, broccoli, green onions and soy sauce. Mix well, cover and cook over medium heat for 5 minutes. Add remaining ingredients and cook until heated through, about 2-3 minutes. Hint: If you dont like spicy foods, use the lesser amount of curry paste. In our family we like to use 2 tablespoons of the curry paste, and I know people who like really spicy foods that use 3 tablespoons. Green curry paste is sold in Asian markets and at Trader Joes. CHILI STUFFED BELL PEPPERS Preparation Time: 15 minutes Cooking Time: 40 minutes Servings: 4-6

4 medium bell peppers, halved lengthwise, seeds and membranes removed 2 tablespoons water 1 cups reconstituted TVP 1 teaspoon chili powder teaspoon ground cinnamon cup quick cooking barley 1 cups tomato salsa (mild, medium or hot) 1 cup water cup raisins Heat broiler. Place peppers cut side down on nonstick baking sheet. Broil 4 inches from heat for 4 minutes. Turn over and broil for an additional 4 minutes. Remove from broiler and set aside. Set oven to 375 degrees. Meanwhile, place water, TVP, chili powder and cinnamon in a nonstick frying pan. Stir until well mixed. Add remaining ingredients, mix well, bring to a boil, reduce heat and cook for 15 minutes. Spoon into pepper halves on baking sheet. Cover with parchment paper, then cover with foil. Bake for 25 minutes. Hint: Use dried textured vegetable protein reconstituted in water. Or use thawed Morningstar Farms Ground Meatless or Green Giant Harvest Burgers For Recipes in this recipe. HEAVENLY VEGETABLE SOUP Servings: 8 Preparation Time: 20 minutes Cooking Time: 60 minutes cup water 1 onion, chopped 2 stalks celery, chopped 2 carrots, sliced 1 cup green beans, cut in 1 inch pieces 1 cup sliced mushrooms 1 cup broccoli florets 1 cup cauliflower florets 1 15 ounce can chopped tomatoes 2 quarts vegetable broth 1 cup frozen corn kernels 1 8 ounce can tomato sauce 2 tablespoons parsley flakes 2 teaspoons dried basil 2 tablespoons soy sauce teaspoon Tabasco sauce teaspoon chili powder

several twists fresh ground pepper 1/3 cup cornstarch mixed in cup cold water Place the water, onions, celery, carrots and green beans in a large soup pot. Cook, stirring frequently, for 10 minutes. Add remaining ingredients, except the cornstarch mixture, and cook over low heat for 50 minutes. Add cornstarch mixture while stirring. Cook and stir for 2 minutes. Serve at once. GAZPACHO This recipe was inspired by a delicious Gazpacho we enjoyed on our McDougall Cruise to Belize in June of 1998. My daughter, Heather, and I loved the Gazpacho with the chunks of avocado in it, but we both agreed it was pureed too much. When we returned home, one of the first things I did was to create a similar Gazpacho containing wonderful summer vegetables, but not so heavily pureed. This soup could also be made without using a blender. Chop the vegetables finely (except for the avocado) and combine them in a bowl with the tomato juice and other ingredients. Preparation Time: 20 minutes Chilling Time: 3-4 hours Servings: 8-10 2 cups coarsely chopped tomatoes 1 cup coarsely chopped cucumber cup coarsely chopped celery cup coarsely chopped bell pepper cup coarsely chopped green onions cup canned diced green chilies cup fresh parsley cup fresh cilantro 4 cups tomato juice 1 tablespoons wine vinegar 1 tablespoons fresh lime juice 1 avocado, peeled and chunked (optional) Combine the tomatoes, cucumber, celery, bell pepper, green onions, green chilies, parsley and cilantro in a large bowl. Place 1 cup of the tomato juice in a blender jar. Add about 1 cup of the mixed vegetables and process briefly. Pour into a separate container. Repeat until the juice and vegetables are all processed. Stir in the wine vinegar, lime juice and avocado, if desired. Refrigerate for 3-4 hours before serving. Hint: Do not over process when blending. This delicious cold soup should not be a puree, but should have small pieces of vegetables in it. SOUTHWEST BEAN & RICE SALAD

Because the mayonnaise recommended in this salad does not contain any eggs or other animal products, it does not spoil as quickly as other mayonnaise does. This salad is great to take on a picnic. It may also be made without using the mayonnaise. Increase the salsa amount by about 2 tablespoons. Preparation Time: 20 minutes (cooked rice needed) Servings: 6 3 cups cooked brown rice 1 15 ounce can black beans, drained and rinsed 1 15 ounce can red beans, drained and rinsed 1 4 ounce can chopped green chilies 1 cup frozen corn kernels, thawed 1 cup frozen peas, thawed 4 green onions, chopped 2 stalks celery, chopped 1 tomato, chopped cup salsa, mild, medium or hot cup fat-free mayonnaise 1 tablespoon chopped fresh cilantro several twists freshly ground pepper Place the rice in a large bowl. Add beans, chilies, corn, peas, green onions, celery and tomato. Mix well. Mix the salsa and the mayonnaise together. Pour over the salad and mix well. Add the cilantro and black pepper and mix again. Serve at once or refrigerate until serving time. Hint: The kind of beans used may be varied as desired. The best fat-free mayonnaise that contains no animal products is made by Nasoya Foods. It is called Nasoya Nayonaise Fat Free. It should be available in most natural food stores. TAILGATE SLOPPY JOES These are wonderful to take to a picnic. Ladle the Sloppy Joes into a wide mouth thermos container and pack all the fixings in separate plastic bags or containers. They are easy to assemble when it is time to eat. Preparation Time: 15 minutes Cooking Time: 10 minutes Servings: 6-8 cup vegetable broth 1 cup chopped onion 1 cup chopped green bell pepper 1 teaspoon minced fresh garlic (see hint) 1 12 ounce package Yves Veggie Ground Round (see hint)

1 15 ounce can tomato sauce 1 6 ounce can tomato paste 1 tablespoon brown sugar tablespoon prepared mustard tablespoon Worcestershire sauce tablespoon cider vinegar teaspoon chili powder several twists freshly ground pepper Place the vegetable broth, onions, bell pepper and garlic in a large non-stick frying pan. Cook over medium-low heat, stirring frequently, for 5 minutes. Add remaining ingredients, breaking up the veggie crumbles with a spoon and mixing well. Cook, stirring frequently, for another 5 minutes. Serve on buns with your favorite trimmings. Hint: Use bottled fresh minced garlic to save time. It is available in most supermarkets. Yves Veggie Ground Round is a ground beef substitute available in most natural food stores and some supermarkets. Pillsbury Co. makes a similar product called Green Giant Harvest Burgers for Recipes. It is available in the frozen foods section of most supermarkets. CHILLED BLACK BEAN SOUP WITH CRISP TORTILLA STRIPS This recipe was inspired by a similar dish we enjoyed at Guaymas Restaurant in Tiburon, California. It was a warm Sunday afternoon and a chilled soup sounded delicious. We enjoyed it so much, that a few days later, I created my own version at home that we shared with our neighbors, who liked it as much as we did. Preparation Time: 15 minutes Cooking Time: 15 minutes Chilling Time: 2-3 hours Servings: 4 cup chopped onion teaspoon bottled minced garlic 1/3 cup water 2 15 ounce cans black beans 2 tablespoons canned diced green chilies several dashes of Tabasco sauce to 1 cup salsa cup chopped green onions cup chopped fresh cilantro 3 soft corn tortillas Preheat oven to 400 degrees. Place the onion, garlic and water in a saucepan. Cook, stirring frequently, for 3 minutes. Drain and rinse 1 can of the beans. Add the 1 can of beans with the juice to the pan, then add the

drained beans, the green chilies and the Tabasco sauce. Cook for about 5 minutes, stirring occasionally. Remove from heat, let cool slightly, then refrigerate until chilled. Meanwhile, stack the tortillas and cut into inch wide strips with a scissors. Spread strips in a single layer on a non-stick baking sheet. Bake until crisp, about 15 minutes (dont let them get too brown). Remove from oven and set aside in a bowl, or place in a zip lock bag for later use. To serve soup, ladle into bowls. Top each bowl with some of the crisp tortilla strips, a tablespoon or two of salsa, a few green onions and some cilantro. Hint: This soup is also delicious served hot with the same garnishes. RAINBOW SUMMER STEW WITH COUSCOUS This is a wonderful way to use some of the delicious fresh garden vegetables available in the summer. Couscous is a light, satisfying small pasta that cooks very quickly. It should be available in most supermarkets. Preparation Time: 20 minutes Cooking Time: 20 minutes Servings: 6 1 12 ounce package of couscous cooked according to package directions 1 cups vegetable broth 1 cups chopped onion 1 teaspoon bottled minced garlic cups coarsely chopped green bell pepper cups coarsely chopped red bell pepper 2 zucchini, chopped into bite sized pieces 2 yellow crookneck squash, chopped into bite sized pieces 3 ripe tomatoes, chopped into bite sized pieces 1 cup corn kernels 2 tablespoons soy sauce cup chopped fresh parsley 1 tablespoon chopped fresh basil freshly ground black pepper to taste Place cup of the vegetable broth in a large pot. Add onions and garlic, cook and stir for 2 minutes, then add the bell peppers. Cook, stirring occasionally, for 3 more minutes. Add zucchini and squash to the pot, mix well, cover and cook for 2 minutes. Add tomatoes and remaining vegetable broth and cook, covered for another 3 minutes. Add corn and seasonings. Cook, covered for an additional 10 minutes, stirring occasionally. Serve over the couscous.

Hint: To thicken this stew before serving, mix 1 tablespoon of cornstarch into cup cold water. Add to the stew while stirring. Cook and stir until thickened. This may also be made with dried herbs. Use 1 tablespoon parsley flakes and 1 teaspoon dried basil. The vegetables in this stew may be varied according to what you have on hand, but be sure to use the tomatoes and onions. GRILLED VEGETABLE KABOBS The dressing for basting these kabobs can be varied with any other fat free dressing of your choice. There are many excellent Teriyaki and Garlic marinades available in most supermarkets. The vegetables may also be varied as you choose. Preparation Time: 20 minutes Cooking Time: 10-15 minutes Servings: 6-8 2 zucchini, cut in inch slices 2 yellow summer squash, cut in inch slices 1 pound mushrooms, trimmed and left whole (unless they are very large) 1 Japanese eggplant, cut in inch slices 1 green bell pepper, cut in 1 inch pieces 1 red bell pepper, cut in 1 inch pieces 1 sweet onion, cut in wedges 1 pint large cherry tomatoes 1 cup fat free honey-Dijon salad dressing Heat grill to medium. Alternately thread vegetables onto skewers. Brush with some of the dressing and grill for 10-15 minutes, turning and basting with dressing every few minutes. Serve with cooked rice or pasta. SUMMER PASTA SALAD This is one of our favorite summer salad meals. The pasta, vegetables, beans and dressing may all be varied according to what is available. Make the salad in the morning and it will be ready for an easy, no-cook meal in the evening. Preparation Time: 20 minutes Cooking Time: 15 minutes Chilling Time: 2-3 hours Servings: 8 2 cups bow-tie pasta, or other medium pasta cup vegetable broth 3 cups chopped broccoli florets

2 cups zucchini, cut in bite sized pieces 1 red or green bell pepper, chopped cup chopped green onions 1 cup corn kernels teaspoon bottled minced garlic 1 15 ounce can kidney beans, drained and rinsed 2 tomatoes chopped to 1 cup fat free salad dressing freshly ground black pepper to taste Cook the pasta in boiling water until al dente. Drain, rinse under cold water, and set aside. Meanwhile, place the vegetable broth in a large nonstick frying pan. Add broccoli, zucchini, bell pepper, green onions, corn and garlic. Cook, stirring occasionally, until crisp tender, about 4-5 minutes. Remove from heat and transfer to a large bowl. Add beans, tomatoes and cooked pasta. Mix well. Pour dressing over the salad and season with freshly ground pepper. Toss well to mix. Refrigerate at least 2 hours for flavors to blend. REFRESHING FRUIT COOLERS These simple fruit drinks are always a favorite. They can be served for breakfast or a quick snack during the day. Preparation Time: 5 minutes Servings: 2 1 cups apple, pineapple or orange juice 3 cups frozen chopped fruit Place juice and fruit in a blender jar and process until smooth. Hint: Use all one kind of fruit, such as strawberries, or use a mixture, such as cantaloupe, bananas, strawberries, raspberries, peaches, etc. Many natural food stores and supermarkets sell frozen chopped fruit in bags. Keep some on hand for an easy to fix treat. STRAWBERRY-BANANA DELIGHT Preparation Time: 20 minutes Cooking Time: 10 minutes Chilling Time: 2-3 hours 2 pints strawberries 3 bananas 2 cups apple juice 1 tablespoon honey 3 tablespoons tapioca

Clean strawberries. Slice 1 pint and set aside. Place remaining strawberries, 1 banana and the apple juice in a blender and process until smooth. Pour into a sauce pan and add the honey and tapioca. Mix well and let rest for 5 minutes. Cook over medium-low heat, stirring frequently, until tapioca is clear. Remove from heat and let cool, at least 20 minutes. Slice remaining bananas and stir sliced strawberries and bananas into the tapioca mixture. Spoon into individual dessert cups and chill before serving. BAKED APPLES These may be served either warm or chilled. Preparation Time: 20 minutes Cooking Time: 60 minutes Servings: 4 cup water 1 6 ounce can frozen apple juice concentrate 4 large apples cup raisins or chopped dates teaspoon cinnamon Preheat oven to 350 degrees. Place the water and apple juice concentrate in a small saucepan. Cook until heated through, about 4-5 minutes. Meanwhile, peel the top 1/3 of the apples and remove the core. Mix raisins or dates with the cinnamon and stuff this mixture into the cored apples. Place apples in a square baking dish. Pour the hot juice over the apples. Bake, uncovered, for about 60 minutes. Baste several times with the juice in the baking dish while baking and while cooling. FAJITAS Preperation Time: 20 minutes Cooking Time: 15 minutes Servings: 6-8 2/3 cup water 1 onion, cut in half lengthwise, then thickly sliced 1 red bell pepper, cut into strips 1 green bell pepper, cut into strips 1 teaspoon minced fresh garlic 2 tablespoons chopped green chilies cup mild or medium salsa teaspoon chili powder

 teaspoon ground cumin 8 ounce package seitan, sliced into strips 6-8 flour tortillas Place 1/3 cup of the water, onions, bell peppers, garlic and chilies in a large nonstick frying pan. Cook, stirring frequently, for 5 minutes. Add the remaining water, the salsa, chili powder and cumin. Cook an additional 5 minutes. Add seitan and cook 5 minutes longer. Serve rolled up in a tortilla garnished with tomatoes, onions, lettuce and additional salsa, if desired. RAINBOW STEW WITH COUSCOUS This is a wonderful way to use some of your delicious fresh garden vegetables. Couscous is a light, satisfying small pasta that cooks very quickly. It should be available in most supermarkets. Preparation Time: 20 minutes Cooking Time: 20 minutes Servings: 6 1 12 ounce package of couscous cooked according to package directions 1 cups vegetable broth 1 cups chopped onion 1 teaspoon bottled minced garlic cups coarsely chopped green bell pepper cups coarsely chopped red bell pepper 2 zucchini, chopped into bite sized pieces 2 yellow crookneck squash, chopped into bite sized pieces 3 ripe tomatoes, chopped into bite sized pieces 1 cup corn kernels 2 tablespoons soy sauce cup chopped fresh parsley 1 tablespoon chopped fresh basil freshly ground black pepper to taste Place cup of the vegetable broth in a large pot. Add onions and garlic, cook and stir for 2 minutes, then add the bell peppers. Cook, stirring occasionally, for 3 more minutes. Add zucchini and squash to the pot, mix well, cover and cook for 2 minutes. Add tomatoes and remaining vegetable broth and cook, covered for another 3 minutes. Add corn and seasonings. Cook, covered for an additional 10 minutes, stirring occasionally. Serve over the couscous. Hint: To thicken this stew before serving, mix 1 tablespoon of cornstarch into cup cold water. Add to the stew while stirring. Cook and stir until thickened. This may also be made with dried herbs. Use 1 tablespoon parsley flakes and 1 teaspoon dried basil. The vegetables in this stew may be varied according to what you have on hand, but be sure to use the tomatoes and onions.

ITALIAN CAULIFLOWER MINESTRONE Preparation Time: 15 minutes Cooking Time: 20 minutes Servings: 6 1 onion, sliced 1 teaspoon minced fresh garlic 5 1/4 cups vegetable broth 1 14.5 ounce can chopped tomatoes 1 potato, scrubbed and chopped 2 cups cauliflower florets 1 15 ounce can kidney beans, drained and rinsed 1 cup small uncooked pasta fresh ground pepper to taste Place the onion and garlic and large pot with 1/4 cup of the vegetable broth. Cook, stirring frequently, for 2 minutes. Add remaining broth, tomatoes and potato. Bring to a boil, cover and cook for 3 minutes. Add remaining ingredients, cover and cook over low heat for 15 minutes, stirring occasionally. BOW-TIE PASTA SALAD This is one of our favorite salad meals. The pasta, vegetables, beans and dressing may all be varied according to what is available. Make the salad in the morning and it will be ready for an easy, no-cook meal in the evening. Preparation Time: 20 minutes Cooking Time: 15 minutes Chilling Time: 2-3 hours Servings: 8 2 cups bow-tie pasta, or other medium pasta cup vegetable broth 3 cups chopped broccoli florets 2 cups zucchini, cut in bite sized pieces 1 red or green bell pepper, chopped cup chopped green onions 1 cup corn kernels teaspoon bottled minced garlic 1 15 ounce can kidney beans, drained and rinsed 2 tomatoes chopped to 1 cup fat free salad dressing freshly ground black pepper to taste Cook the pasta in boiling water until al dente. Drain, rinse under cold water, and set aside.

Meanwhile, place the vegetable broth in a large nonstick frying pan. Add broccoli, zucchini, bell pepper, green onions, corn and garlic. Cook, stirring occasionally, until crisp tender, about 4-5 minutes. Remove from heat and transfer to a large bowl. Add beans, tomatoes and cooked pasta. Mix well. Pour dressing over the salad and season with freshly ground pepper. Toss well to mix. Refrigerate at least 2 hours for flavors to blend. STRAWBERRY-BANANA DELIGHT Preparation Time: 20 minutes Cooking Time: 10 minutes Chilling Time: 2-3 hours 2 pints strawberries 3 bananas 2 cups apple juice 1 tablespoon honey 3 tablespoons tapioca Clean strawberries. Slice 1 pint and set aside. Place remaining strawberries, 1 banana and the apple juice in a blender and process until smooth. Pour into a sauce pan and add the honey and tapioca. Mix well and let rest for 5 minutes. Cook over medium-low heat, stirring frequently, until tapioca is clear. Remove from heat and let cool, at least 20 minutes. Slice remaining bananas and stir sliced strawberries and bananas into the tapioca mixture. Spoon into individual dessert cups and chill before serving. BAKED APPLES These may be served either warm or chilled. Preparation Time: 20 minutes Cooking Time: 60 minutes Servings: 4 cup water 1 6 ounce can frozen apple juice concentrate 4 large apples cup raisins or chopped dates teaspoon cinnamon Preheat oven to 350 degrees. Place the water and apple juice concentrate in a small saucepan. Cook until heated through, about 4-5 minutes.

Meanwhile, peel the top 1/3 of the apples and remove the core. Mix raisins or dates with the cinnamon and stuff this mixture into the cored apples. Place apples in a square baking dish. Pour the hot juice over the apples. Bake, uncovered, for about 60 minutes. Baste several times with the juice in the baking dish while baking and while cooling. STUFFED MUSHROOMS Preparation Time: 30 minutes Cooking Time: 20 minutes Servings: variable 40 medium-large mushrooms OR 20 extra large mushrooms 1 12.3 ounce package Lite Silken Tofu 1 10 ounce package frozen chopped spinach, thawed and squeezed dry 1 bag dehydrated onion soup mix Preheat oven to 350 degrees. Clean mushrooms and remove stems. Place the tofu in a food processor and process until smooth. Place in a large bowl and add the spinach and onion soup mix. Mix well. Fill mushroom caps with the tofu mixture. Place filled side up on a non-stick baking sheet, cover with parchment paper, then cover and seal edges with aluminum foil. Bake for about 20 minutes, depending on size of mushrooms. Serve warm as an appetizer. Hint: Check several times while cooking to make sure they do not get too soft. Smaller mushrooms cook faster than larger ones. Mushrooms should be fork tender when done, but not mushy. HEAVENLY VEGETABLE SOUP Servings: 8 Preparation Time: 20 minutes Cooking Time: 60 minutes cup water 1 onion, chopped 2 stalks celery, chopped 2 carrots, sliced 1 cup green beans, cut in 1 inch pieces 1 cup sliced mushrooms 1 cup broccoli florets 1 cup cauliflower florets 15 ounce can chopped tomatoes

quarts vegetable broth 1 cup frozen corn kernels 8 ounce can tomato sauce tablespoons parsley flakes 2 teaspoons dried basil 2 tablespoons soy sauce teaspoon Tabasco sauce teaspoon chili powder several twists fresh ground pepper 1/3 cup cornstarch mixed in cup cold water Place the water, onions, celery, carrots and green beans in a large soup pot. Cook, stirring frequently, for 10 minutes. Add remaining ingredients, except the cornstarch mixture, and cook over low heat for 50 minutes. Add cornstarch mixture while stirring. Cook and stir for 2 minutes. Serve at once. BBQ BEAN SALAD Contributed by Joan Rice Preparation Time: 15 minutes Cooking Time: 10 minutes Servings: 6-8 cup ketchup cup cider vinegar cup vegetable broth 1 tablespoon Worcestershire sauce 3 tablespoons brown sugar 1 tablespoon chili powder 1 teaspoon cumin teaspoon black pepper teaspoon salt teaspoon Tabasco sauce 1 tablespoons Dijon mustard 2 15 ounce cans pinto beans 1 red bell pepper, chopped 1 green bell pepper, chopped 1 medium sweet onion, chopped 1 10 ounce can corn, drained 1 cups crumbled fat free tortilla chips Place the ketchup, vinegar, broth, Worcestershire sauce, brown sugar, chili powder, cumin, pepper, salt and Tabasco sauce in a saucepan. Bring to a boil, reduce heat and cook over low heat for 10 minutes, stirring occasionally. Remove from heat, stir in the mustard and set aside.

Place the beans, bell pepper, onion and corn in a large bowl. Mix well, then stir in 1 cup of the tortilla chips. Pour sauce over and mix well. Sprinkle with remaining chips. Serve at room temperature. Hint: This is wonderful to take to a potluck because it does not have to be served cold. It is always a favorite whenever I take it anywhere. MOROCCAN VEGETABLES WITH COUSCOUS Preparation Time: 30 minutes Cooking Time: 45 minutes Servings: 8 2 cups water 1 cups uncooked couscous 8 small red potatoes, quartered 3 carrots, sliced lengthwise, then cut in 1 inch pieces 1 turnip, peeled and chunked 2 cups green beans, cut in 1 inch pieces 4 medium plum tomatoes, cut into 1 inch chunks 2 zucchini, sliced 1 inch thick 1 green bell pepper, cut into 1 inch pieces 2 cups cauliflower florets cup raisins 2 cups vegetable broth 1/3 cup flour teaspoon crushed fresh garlic teaspoon cinnamon teaspoon allspice teaspoon ground coriander teaspoon ground cumin teaspoon turmeric 1/8 teaspoon crushed red pepper 1 15 ounce can garbanzo beans, drained and rinsed Place the water in a saucepan and bring to a boil. Add couscous, stir, and return to a boil. Cover, remove from heat and let rest. Place all the vegetables and the raisins in a large pot in the order given. Place the vegetable broth and flour in a bowl and whisk to blend. Add garlic and all the seasonings and mix well. Pour over the vegetables. Bring to a boil, cover, reduce heat to medium and cook for 10 minutes. Stir and continue to cook for another 30 minutes, stirring occasionally. Add garbanzo beans and cook for 5 more minutes. Fluff couscous with a fork and serve the vegetables over the couscous.

Hint: The vegetables may also be made in a slow cooker. Layer the vegetables as directed and pour the liquid over them. Cook on high for 4-4 hours or on low for 8-9 hours. Stir a couple of times while cooking, if possible. Otherwise, stir well when you add the garbanzo beans and a few more times while you are waiting for the couscous to absorb the water, about 5 minutes. JAMACIAN PUMPKIN SAUCE Preparation Time: 15 minutes Cooking Time: 25 minutes Servings: 4 1/3 cup water 1 onion, chopped 1 red bell pepper, chopped teaspoon minced fresh garlic 1 fresh jalapeno, seeded and minced 2 cups vegetable broth 1 15 ounce can pumpkin 1 6.5-7 ounce package smoked tofu, sliced cup frozen corn kernels 1 teaspoons curry powder teaspoon ground coriander several twists fresh ground pepper 1 cup fat free soy milk 2 tablespoons cornstarch mixed in cup cold water cup chopped fresh parsley Place the water in a medium saucepan with the onion, bell pepper, garlic and jalapeno. Cook, stirring occasionally, for 5 minutes. Add broth, pumpkin, tofu, corn and seasonings. Bring to a boil, reduce heat and cook for 15 minutes, stirring occasionally. Add milk and cornstarch mixture. Cook and stir until thickened. Stir in parsley and serve at once. Serve over whole grains, pasta or potatoes. RAISIN CARROT CAKE Preparation Time: 45 minutes Cooking Time: 55 minutes Servings: 12 1 cups water 1 cup raisins 1 cup grated carrots cup honey cup chopped dates 1 teaspoon cinnamon

1 teaspoon allspice teaspoon nutmeg teaspoon ground cloves 1 cups whole wheat flour cup oat bran 1 teaspoon baking soda cup chopped walnuts (optional) Preheat oven to 350 degrees. Place the water in a large saucepan. Add raisins, carrots, honey, dates and all the spices. Bring to a boil, reduce heat, cover and cook for 10 minutes. Remove from heat and cool slightly. Meanwhile, combine the flour, bran, baking soda and walnuts, if desired. Add cooled raisincarrot mixture and mix well. Pour into a non-stick 9 X 9 inch baking dish. Bake for 45 minutes. Serve warm or cold. REUBEN SANDWICHES Preparation Time: 15 minutes Cooking Time: 15 minutes Servings: 4 8 slices rye bread 4 tablespoons brown mustard 10 ounces baked tofu, sliced into thin strips 1 cup drained Eden Sauerkraut 4 slices nondairy Swiss cheese Preheat oven to 400 degrees. Toast 4 slices of the bread and spread 2 tablespoons of the mustard on one side of each slice. Place slices on a baking tray, mustard side up. Lay tofu strips on the bread and place about cup of the sauerkraut over the tofu, spreading it evenly. Bake for 5 minutes, then place a slice of the cheese on each of the bread slices. Bake for about 5 more minutes, or until cheese melts. Meanwhile, toast the remaining 4 slices of bread and spread with remaining mustard. Remove baked sandwich bottoms from oven and cover with the 4 remaining toasted slices. Eat while still warm. Hint: Depending on the size of the slices of rye bread used, you may have to vary the amount of tofu and cheese that you use. Wrap up any extras and refrigerate. They are also delicious cold. YELLOW PEA SOUP WITH GREENS

Preparation Time: 15 minutes Cooking Time: 70 minutes Servings: 6 1 onion, chopped 1 teaspoon bottled minced garlic 2 cups water 1 teaspoon ground cumin 1 cup dried yellow split peas 2 cups vegetable broth 1 sweet potato, peeled and chopped 1 cup chopped tomatoes 4 cups chopped Swiss chard several twists freshly ground black pepper dash or two of Tabasco sauce Place the onion and garlic in a large pot with cup of the water. Cook, stirring occasionally, for about 4 minutes. Stir in the cumin and mix well. Add the remaining water, split peas and vegetable broth. Bring to a boil, reduce heat, cover and cook over low heat for 45 minutes. Add sweet potato and tomatoes. Cook for an additional 15 minutes. Add chard, pepper and Tabasco. Cook an additional 10 minutes. Serve hot. TEX-MEX VEGGIE HASH Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 6 1 12 ounce package Yves Veggie Ground Round 1 cup chopped green onions 1 cup frozen corn kernels 2 15 ounce cans small red beans, drained and rinsed 1 15 ounce can tomato sauce 1 cup salsa, mild, medium or hot Place the Veggie Ground Round in a large frying pan or sauce pot and stir well to break up. Add remaining ingredients and mix well.. Bring to a boil, reduce heat, cover and cook for 15 minutes, stirring occasionally. Serve over whole grains, potatoes, pasta, or on whole wheat buns. VEGETABLE CHOP SUEY Preparation Time: 40 minutes Cooking Time: 17 minutes Servings: 6

Sauce: 3 cups water 1/3 cup soy sauce 3 tablespoons cornstarch 4 teaspoons grated fresh ginger 2 teaspoons fresh minced garlic 1 teaspoon Tabasco sauce cup chopped cilantro dash sesame oil Vegetables: cup water 3 tablespoons soy sauce teaspoon fresh minced garlic teaspoon fresh minced ginger 2 cups chopped green onions 2 cups sliced bok choy 2 cups broccoli florets 1 cups snow peas 1 cup sliced red bell pepper 1 cup sliced celery 1 cup mung bean sprouts Mix sauce ingredients in a bowl and set aside. To prepare vegetables, place the water, soy sauce, garlic and ginger in a large frying pan or wok. Bring to a boil, then add all the vegetables, except for the mung bean sprouts. Cook, stirring frequently, for 8 minutes. Add bean sprouts and cook for another 2 minutes. Add sauce ingredients and cook, stirring constantly until mixture boils and thickens, about 7 minutes. Serve over brown rice. CHEESE SAUCE Preparation Time: 5 minutes Cooking Time: 5 minutes Servings: makes 2 cups 2 cups soy milk 2 tablespoons cornstarch 1/8 teaspoon salt several twists freshly ground black pepper 1 cup grated soy cheddar cheese 1 teaspoon prepared mustard

Place soy milk, cornstarch, salt and pepper in a saucepan. Cook, stirring constantly until mixture boils and thickens. Turn off heat. Stir in cheese until melted. Add mustard and mix well. Serve over vegetables, potatoes, pasta or grains. YUKON ENCHILADAS Preparation Time: 15 minutes Cooking Time: 17 minutes Baking Time: 30 minutes Servings: 4 4 medium-large Yukon Gold potatoes, peeled and diced 1 onion chopped cup water teaspoon bottled fresh minced garlic 2 jalapeno chilies, seeded and minced 1 teaspoon chili powder fresh ground pepper to taste dash salt 1 cup spinach leaves, thinly sliced cup grated soy cheddar cheese 8 fat free flour tortillas 1 16.5 ounce jar Parrot Brand Enchilada Sauce Cook potatoes in water to cover until almost tender, but still firm, about 7 minutes. Drain and set aside. Preheat oven to 350 degrees. Place the onions and cup of the water in a large nonstick frying pan. Cook, stirring occasionally until onion softens, about 4 minutes. Add garlic and jalapenos and stir for another minute. Add potatoes and mix well. Allow to cook until the onions start to stick to the bottom of the pan. Stir a few times and add 2 tablespoons more water. Repeat this process once more. Then add chili powder, pepper and salt. Mix well. Add spinach and soy cheese. Cook and stir for minute. Remove from heat. Place cup of the enchilada sauce in the bottom of a 9 x 11 baking dish. Set aside. Place the tortillas next to the potato mixture. Using 1 tortilla at a time, place a line of about cup of potato mixture down the center of each tortilla. Roll up and place seam side down in the baking dish. Repeat until all filling is used. (It should fill 8 tortillas.) Pour remaining sauce over the tortillas. Cover with parchment paper, then cover with foil and seal edges tightly. Bake for 30 minutes. Serve warm from the oven with salsa on the side.

MASHED POTATOES 6-8 servings: 3 pounds russet, Yukon gold, Yellow Finn, or long white potatoes to 1 cups heated soy milk teaspoon salt teaspoon freshly ground pepper Peal potatoes and cut into chunks. Cook potatoes in a pot with water to cover and simmer over low heat until tender, usually 20-25 minutes. Test them with a fork for doneness. Drain immediately, then mash while still hot. 1) Place the hot, cooked potatoes in a large bowl. Mash with a hand -held electric beater, gradually adding the soy milk. Continue to beat until smooth and creamy. Stir in salt and pepper. Serve at once. 2) Place the hot, cooked potatoes through a ricer. Add soy milk and salt and pepper. Stir until smooth and creamy. Serve at once. 3) Place the hot, cooked potatoes in the bowl of the electric mixer fitted with paddle attachment. Mix on medium speed until most of the lumps are gone. Reduce speed to low and gradually add soy milk until smooth and creamy. Add salt and pepper and serve at once. Variations on basic mashed potatoes: 1) For garlic mashed potatoes, cook 2-3 cloves of garlic with the potatoes. 2) For roasted garlic mashed potatoes, cut the top off 1 head of garlic, drizzle 1 tablespoon vegetable broth over cut portion, wrap in parchment paper, then tightly wrap in aluminum foil. Bake at 400 degrees for about 45 minutes. Cool. Remove from wrapping, invert over bowl, and squeeze garlic out of the cloves. Add to potatoes while mashing. 3) For colorful mashed potatoes, add cooked vegetables to the potatoes while mashing. Try carrots, sweet potatoes, turnips, kale or spinach (well drained), broccoli, or celery root. 4) For herbed mashed potatoes, add fresh chopped herbs to potatoes after they are mashed. Try parsley, dill, chives, cilantro, basil, or another of your favorites. POTATO TIPS Dont buy soft, cracked, bruised, discolored, or decayed potatoes. Store in a cool dark place. 50 degrees is ideal. Do not refrigerate. Cook in skin to preserve nutrients.

Save the cooking water for moistening potatoes and making gravy. Baked potatoes are done when fork slips easily in and out. Never bake in Aluminum foil. It steams potatoes pasty, instead of dry and fluffy. Open a baked potato by poking with a fork then pushing ends so it blossoms. CONFETTI PEPE SALAD Preparation Time: 15 minutes Cooking Time: 10-12 minutes Chilling Time: 2 hours Servings: 4-6 1 1/3 cups uncooked Acini de Pepe pasta 1 cup frozen corn kernels, thawed cup finely chopped green onions cup finely chopped red pepper cup finely chopped yellow pepper cup finely chopped fresh parsley cup fat free Italian dressing 1 teaspoon soy sauce freshly ground black pepper to taste dash Tabasco sauce Cook pasta according to package directions. Drain and set aside. Meanwhile, prepare vegetables and place in mixing bowl. Combine dressing and soy sauce and set aside. Combine cooked pasta with vegetables. Pour dressing over and mix well. Season with pepper and Tabasco. Chill before serving. Hint: Acini de pepe is a very small pasta that looks like a large couscous. It can be found in most supermarkets. This is one of my favorite salads. I very often double the recipe because it keeps well in the refrigerator. The fat free dressing may be varied according to your own tastes. POLENTA WITH BLACK BEANS AND MANGO SALSA Preparation Time: 30 minutes Cooking Time: 20 minutes Servings: 6-8

1 24 ounce package San Gennaro precooked polenta cup water 1 onion, chopped 1 red bell pepper, chopped 1 orange or yellow bell pepper, chopped teaspoon bottled minced garlic 2 15 ounce cans black beans, drained and rinsed 1 4 ounce can chopped green chilies 1 15 ounce can crushed tomatoes 1 teaspoon chili powder 1 teaspoon ground cumin dash or two Tabasco sauce freshly ground pepper to taste cup chopped fresh cilantro 1-2 cups Mango salsa (recipe follows) Preheat oven to 375 degrees. Slice polenta inch thick. Place on a nonstick baking sheet and bake for 15 minutes. Meanwhile, place the water, onion, bell peppers and garlic in a large saucepan. Cook, stirring occasionally, for 10 minutes. Add remaining ingredients, except cilantro, and cook an additional 10 minutes. Stir in cilantro and remove from heat. Serve over the polenta and top with some Mango salsa. MANGO SALSA 2 cups peeled, chopped, ripe mango cup finely chopped onion cup finely chopped red bell pepper 1 whole, fresh jalapeno, seeded and finely chopped teaspoon bottled minced garlic 1 tablespoon cider vinegar 1 tablespoon warm water several twists freshly ground black pepper dash salt Combine all ingredients in a bowl and mix well. Cover and chill at least 1 hour before serving, if possible. Hint: There are many kinds and flavors of precooked polenta on the market. They will all work in this recipe. Bottled Mango salsa is also available in some markets and will cut down on the preparation time. If you make your own, be sure to wear rubber gloves while seeding and chopping the jalapeno.

CALIFORNIA BACKYARD CHARD SOUP Preparation Time: 30 minutes Cooking Time: 50 minutes Servings: 8 8 cups vegetable broth 1 onion, chopped 2 stalks celery, chopped 1 leek, thinly sliced (white and light green parts only) teaspoon bottled minced garlic 2 medium potatoes, peeled and chunked 1 cups green beans, cut in 1 inch pieces 2 small zucchini, cut in half lengthwise, then sliced 8 cups chopped Swiss chard leaves 1 cups uncooked medium pasta, such as shells, bow-ties or fusilli 1 15 ounce can garbanzo beans, drained and rinsed 1 15 ounce can cannellini beans, drained and rinsed 1 cup frozen green peas cup soy parmesan cheese cup fresh chopped basil freshly ground pepper to taste Place cup of the vegetable broth in a large soup pot. Add onion, celery, and leeks. Cook, stirring occasionally for 5 minutes, until softened. Add garlic, potato and green beans. Mix well, then add the remaining 8 cups of vegetable broth. Bring to a boil, reduce heat and cook, covered, for about 15 minutes. Add zucchini and cook an additional 15 minutes. Add chard and pasta and cook uncovered for 5 minutes. Add beans and peas and cook for another 5 minutes. Mix in cheese, basil and pepper. Serve at once. Hint: This was invented last summer when I had a lot of fresh garden vegetables. My chard is still going strong, and it is almost time to replant the rest of the vegetables. I have made this delicious soup throughout the winter using vegetables from the natural food store. This may be varied by omitting the green beans and/or the zucchini, by using different kinds of canned beans or by using different leafy greens. SPICY SWEET POTATO BISQUE Preparation Time: 30 minutes Cooking Time: 60 minutes Servings: 6-8 1/3 cup water 1 onion, chopped 2 jalapenos, seeded and chopped 1 tablespoon fresh basil, chopped

3 cups peeled and chunked sweet potatoes 3 carrots, peeled and thinly sliced 4 cups vegetable broth 1 cup soy milk 1 tablespoon brown sugar dash cayenne (optional) Place the water in a medium pot. Add onion, and cook, stirring occasionally, for 5 minutes. Add jalapenos and basil. Cook and stir for 2 minutes. Add potatoes, carrots and vegetable broth. Bring to a boil, reduce heat, cover and cook for 45 minutes, or until vegetables are tender. Process in batches in a blender until smooth. Return to pan. Add soy milk, brown sugar and cayenne, if desired. Heat gently for about 10 minutes. Serve at once. SCHEZUAN VEGETABLE NOODLE SOUP Preparation Time: 30 minutes Cooking Time: 15 minutes Resting Time: 2 minutes Servings: 8 1 14 ounce package fresh udon noodles 4 cups water 4 cups vegetable broth cup soy sauce cup rice vinegar 1 teaspoons bottled minced fresh ginger teaspoon bottled minced garlic teaspoon black pepper 1/8 teaspoon white pepper 1/8 teaspoon crushed red pepper dash sesame oil 1 sweet onion, cut in half, then thinly sliced 1 cups sliced fresh mushrooms 2 cups thinly sliced bok choy 2 cups broccoli florets 1 cup sliced red bell pepper cup fresh snow peas 1 12.3 ounce package extra firm lite silken tofu, cubed 6 green onions, sliced in 1 inch pieces cup cornstarch mixed in cup cold water 2 tablespoons chopped cilantro Place a large pot of water on to boil. When boiling, drop in udon noodles and cook until tender according to package directions. Drain and set aside.

Meanwhile, place the vegetable broth and water in another large soup pot. Add next 8 ingredients (through sesame oil) and bring to a boil. Add onion, mushrooms, bok choy, broccoli, bell pepper and snow peas. Cook over medium heat for 12 minutes. Add tofu and green onions. Cook for 3 minutes. Mix in cornstarch mixture while stirring. Cook and stir until thickened slightly. Stir in hot cooked udon and cilantro. Let rest 2 minutes before serving. GRILLED VEGETABLE KABOBS The dressing for basting these kabobs can be varied with any other fat free dressing of your choice. There are many excellent Teriyaki and Garlic marinades available in most supermarkets. The vegetables may also be varied as you choose. Preparation Time: 20 minutes Cooking Time: 10-15 minutes Servings: 6-8 2 zucchini, cut in inch slices 2 yellow summer squash, cut in inch slices 1 pound mushrooms, trimmed and left whole (unless they are very large) 1 Japanese eggplant, cut in inch slices 1 green bell pepper, cut in 1 inch pieces 1 red bell pepper, cut in 1 inch pieces 1 sweet onion, cut in wedges 1 pint large cherry tomatoes 1 cup fat free honey-Dijon salad dressing Heat grill to medium. Alternately thread vegetables onto skewers. Brush with some of the dressing and grill for 10-15 minutes, turning and basting with dressing every few minutes. Serve with cooked rice or pasta. SPRING ONION SOUP Preparation Time: 15 minutes Cooking Time: 45 minutes Servings: 6 cup water 3 cups sliced spring onions, white and light green part only (see hint) 6 cups vegetable broth 2 tablespoons soy sauce tablespoon parsley flakes teaspoon sage teaspoon oregano 1/8 teaspoon white pepper 1 cup chopped green onions, white and green parts

several dashes Tabasco sauce Place water and spring onions in a medium soup pot. Cook, stirring frequently, until onions are very soft, about 10 minutes. Add more water if necessary to keep them from sticking. Add broth, soy sauce, parsley, sage, oregano and white pepper. Bring to a boil, reduce heat, cover and simmer for 30 minutes. Add green onions and cook for 5 minutes. Add Tabasco to taste. Serve at once. Hint: Spring onions are available late spring and early summer in most farmers markets and many natural food stores, or if you are fortunate enough to have your own garden you can harvest them throughout the growing season. They have a long stem similar to a green onion with an enlarged bulb of about 1 inches on the end. If you are unable to find them, leeks may be substituted. I like to serve this with a basket of whole wheat croutons so each diner can spoon into their soup as many croutons as theyd like. To make the croutons, just cut some whole wheat bread into chunks, place them on a baking sheet, and toast in the oven until crisp. SAN JOSE SALAD This was inspired by a wonderful salad I enjoyed in the airport in San Jose, Costa Rica last summer. I wrote down the ingredients of the salad on the back of my ticket folder and now I can enjoy this refreshing salad at home. Preparation Time: 15 minutes Servings: 4 1 16 ounce bag shredded cabbage cup thinly sliced cucumbers cup thinly sliced radishes cup shredded carrots 2 stalks celery, chopped cup chopped celery leaves cup oil-free vinaigrette dressing Combine all of the vegetables in a large bowl. Pour dressing over and toss to mix. Serve at once or refrigerate for later use. BAJA DINNER SALAD This is a wonderful complete meal salad for hot summer days when you dont want to spend much time cooking. Preparation Time: 15 minutes Servings: 2-3 1 15 ounce can pinto beans, drained and rinsed 1 tomato, chopped

1 medium red bell pepper, thinly sliced in 1 inch strips 1 small avocado, peeled and chunked 2 green onions, chopped cup mild or medium salsa 2 tablespoons chopped cilantro 1 10 ounce bag salad greens Combine all ingredients, except greens, in a bowl. Mix well. Place greens in a large bowl. Add the vegetable mixture and toss to mix. Serve at once. COSTA RICAN PAPAS Y FRIJOLES Preparation Time: 30 minutes Cooking Time: 30 minutes Servings: 4 cup water 1 onion, chopped teaspoon bottled minced garlic 1 jalapeno pepper, seeded and minced 2 cups chopped tomatoes (see hint) cup, packed, finely chopped cilantro several twists of freshly ground pepper 4 cups, packed, chopped greens (chard, spinach, kale, etc.) 3 cups chunked cooked potatoes (see hint) 1 15 ounce can black beans, drained and rinsed dash or two of hot pepper sauce (optional) Place the water in a large nonstick frying pan. Add onion, garlic and jalapeno. Cook, stirring occasionally, until onion is very soft, about 10 minutes. Add a little more water if necessary to keep onion from sticking to the pan. Add tomatoes, cilantro and pepper. Cook, uncovered, stirring occasionally, for 15 minutes. Meanwhile, drop the chosen greens into boiling water and cook until softened, from 2-5 minutes, depending on kind of greens used. Drain and set aside. Add potatoes and beans to the cooked tomato mixture. Cook and stir for 3 minutes. Stir in greens and cook for an additional 2 minutes. Add hot pepper sauce to taste. Hint: Use a combination of red, yellow and orange tomatoes when available. For the potatoes, I like to use tiny new potatoes that I cook whole with the skins on. Cool slightly and then cut into quarters. This is delicious hot or cold. SCHEZUAN VEGETABLE NOODLE SOUP Preparation Time: 30 minutes

Cooking Time: 15 minutes Resting Time: 2 minutes Servings: 8 1 14 ounce package fresh udon noodles 4 cups water 4 cups vegetable broth cup soy sauce cup rice vinegar 1 teaspoons bottled minced fresh ginger teaspoon bottled minced garlic teaspoon black pepper 1/8 teaspoon white pepper 1/8 teaspoon crushed red pepper dash sesame oil 1 sweet onion, cut in half, then thinly sliced 1 cups sliced fresh mushrooms 2 cups thinly sliced bok choy 2 cups broccoli florets 1 cup sliced red bell pepper cup fresh snow peas 1 12.3 ounce package extra firm lite silken tofu, cubed 6 green onions, sliced in 1 inch pieces cup cornstarch mixed in cup cold water 2 tablespoons chopped cilantro Place a large pot of water on to boil. When boiling, drop in udon noodles and cook until tender according to package directions. Drain and set aside. Meanwhile, place the vegetable broth and water in another large soup pot. Add next 7 ingredients (through sesame oil) and bring to a boil. Add onion, mushrooms, bok choy, broccoli, bell pepper and snow peas. Cook over medium heat for 12 minutes. Add tofu and green onions. Cook for 3 minutes. Mix in cornstarch mixture while stirring. Cook and stir until thickened slightly. Stir in hot cooked udon and cilantro. Let rest 2 minutes before serving. CRANBERRY CHILI BEANS I have been using cranberry beans in place of pintos a lot lately in many of my bean dishes. They are a bit richer in taste, sweeter and cook much faster than pinto beans. They mash easily yet also are delicious and quite smooth when left whole. I usually serve this recipe on top of brown rice with a few spoonfuls of sauted kale, broccoli and zucchini from my garden ladled over the top. And dont forget the hot sauce!! Preparation Time: 5 minutes Cooking Time: 2-4 hours (see hints) Servings: makes about 12 cups beans (see hints)

4 cups cranberry beans 12 cups water (see hints) 1 onion, coarsely chopped 4 cloves garlic, peeled and quartered 4 tablespoons tomato paste 1 tablespoons chili powder 1 teaspoon cumin Dash sea salt (optional) Sort through the beans and place in a large pot with the water. Add the onion and garlic, cover, bring to a boil and cook for about 2 hours until tender. Add the remaining ingredients and cook an additional 15 minutes to allow flavors to blend. Hints: To make these in a slow cooker (crock pot), place the beans in the bottom of the pot and add water until there is about 1 inches of water covering the beans. Add the onion and garlic, cover, turn on high heat and cook until beans are tender, about 4 hours. Add remaining ingredients and cook for about 15 minutes until flavors are blended. If you are away from the house, these may be left to cook for a longer period of time. Add about 1 cup more water, then drain off any excess water when the beans have finished cooking, and before adding the seasonings. I make these in a large amount and then use them in other recipes during the week. Or they may be frozen for up to 6 months. This recipe may easily be cut in half if you dont wish to have so many cooked beans on hand. Use the same amount of onion and garlic, but use 2 cups of beans and 6-7 cups of water. Halve the seasoning amounts used at the end, or adjust to taste. Bobs Red Mill has excellent cranberry beans sold in bags (about 4 cups) in many supermarkets. Or order online at www.bobsredmill.com. Bobs Red Mill also sells a large variety of other healthy grain products and a large assortment of beans online and I have always found their quality to be excellent. They may also be found in most natural food stores, such as Whole Foods Market, and many supermarkets as well. SAUTED GREENS, BROCCOLI & ZUCCHINI I make this with whatever is abundant in my garden: kale, chard, bok choy, etc. I just chop everything into uniform sized pieces, place it all in a large non-stick saut pan and cook and stir until tender. Preparation Time: 10 minutes Cooking Time: 5 minutes Servings: variable 4-6 cups mixed leafy green & yellow vegetables, uniformly chopped 1 onion, sliced and separated into rings Dash vegetable broth Dash soy sauce Dash red pepper flakes All-purpose vegetable seasoning mixture as desired (see hints)

Chop all the vegetables according to what you have on hand. For example, slice zucchini into rounds, cut broccoli into florets, chop kale into bite-sized pieces. Place all the vegetables and the onion into a large non-stick saut pan. Add a splash each of vegetable broth and soy sauce and a dash or two of red pepper flakes and vegetable seasoning mixture . Cook and stir until liquids are evaporated and beginning to brown. Continue to cook and stir until browned and tender. Serve at once, either as a side dish or over rice and beans. Hints: There are many varieties of vegetable seasoning mixtures available at supermarkets and even Costco. Look for ones that are made from an assortment of vegetables, herbs and spices (organic, if possible) and sodium free. For example, Costco brand, Kirkland, has a fantastic organic no-salt seasoning mixture made from 21 organic spices, vegetables and herbs. This is delicious added to almost any vegetable mixture and adds a lot of flavor to a vegetable saut without any added sodium. CHILI CORN SOUP This soup is wonderful served as a first course, as it may be served warm or at room temperature. It is delicious plain or with a dollop of the Tofu Chile Cream stirred into it. Preparation Time: 10 minutes Cooking Time: 15 minutes Servings: 6 4 cups vegetable broth 1 small mild onion, chopped 2 tablespoons unbleached white flour 1-2 tablespoons canned chopped green chilies 4 cups frozen corn kernels, thawed 1 tablespoon chopped cilantro Place cup of the broth in a medium saucepan. Add the onions and cook and stir for about 2-3 minutes. Stir in the flour and mix well. Add the remaining broth, about cup at a time, stirring well, until the flour is well mixed into the broth. Stir in the green chilies and the corn and heat soup to boiling. Reduce heat and cook for about 5 minutes. Remove by cupfuls into a blender jar and process briefly until slightly smooth. Return to pan and heat through. Stir in cilantro just before serving. Serve warm or at room temperature. Hint: For a bit more heat and flavor, serve Chile Cream Sauce on the side so each person can add a dollop to their soup, if desired. CHILI CREAM SAUCE This is delicious and easy to make. Its wonderful stirred into the corn soup for a bit more heat, or try it to top burritos, tacos or wraps.

Preparation Time: 5 minutes Servings: makes about 1 cup 6-8 ounces silken tofu 2-4 tablespoons canned chopped green chilies 1 teaspoon minced garlic Place all ingredients in a blender jar and process until smooth. Scrape sides as necessary and repeat until well processed. Place in a bowl and chill until needed. Hint: Made be made 1 to 2 days ahead of time to allow flavors to blend. BLACK BEAN CHILI I have been making vegetarian chili for many years. I usually start with dried beans and cook the chili for several hours to make a hearty, rich sauce. However, this chili uses canned beans, which are easy to find in most supermarkets, and is ready to serve in just 30 minutes. Sometimes I serve this over brown rice, which cooks while the chili is simmering. This makes a hearty meal for four people. It also reheats well, so saving some for the next days lunch is an option. Preparation Time: 10 minutes Cooking Time: 30 minutes Servings: 4 cup vegetable broth 1 medium onion, chopped 1 bell pepper, chopped (red or green) 3 cloves garlic, minced 1 4-ounce can chopped green chilies 1 tablespoon chili powder 1 teaspoon ground cumin 1 teaspoon oregano 2 15-ounce cans black beans, drained and rinsed 1 15-ounce can fire-roasted chopped tomatoes 1 cup chunked, cooked yams 3 tablespoons chopped fresh cilantro dash salt Options: baked tortilla chips Chili Cream Sauce (recipe above) Salsa (purchased) Place the vegetable broth in a large pot. Add onion, bell pepper and garlic. Cook and stir frequently for 3 minutes. Add green chilies, chili powder, cumin, and oregano. Cook and stir for 2 minutes. Add beans, tomatoes, and yams. Bring to a boil, reduce heat, cover, and cook for 10

minutes. Uncover and cook for 15 minutes, adding a bit more vegetable broth if the chili is too thick at this point. Stir in cilantro and salt to taste. Add optional toppings as desired. Hints: If you dont have cooked yams on hand, just microwave one until it is barely tender. Let cool and peel, if desired. Then cut into chunks. Use some baked tortilla chips on the side of the chili or crumble over the top. Use a tablespoon or two of Chili Cream Sauce over the top, if desired. I also like to serve this on top (or inside) of baked tortilla shells. Place corn tortillas on a flat baking sheet and bake in a 300 degree oven for 15 minutes until crispy. Or place softened corn tortillas into a tortilla shell mold and bake until crispy. Serve the chili on or in these shells, topped with Chili Cream Sauce and salsa. To make your own baked tortilla chips, buy soft corn tortillas and cut them into wedges with a scissors. Spread in a single layer on a baking sheet (or two), spritz with a fine mist of water (this makes them crispier) and bake at 300 degrees until crisp, about 15 minutes. (Some sea salt or other seasonings may be sprinkled on after misting with water for even more flavor.) Store any of these baked tortillas in an airtight bag or container. FRENCH VEGETABLE SOUP This soup is thick and filling and contains a wide variety of vegetables. Preparation Time: 30 minutes Cooking Time: 45 minutes Servings: 8-10 8 cups water 2 onions, coarsely chopped 1 clove garlic, crushed 2 potatoes, chopped coarsely 1 stalk celery, thickly sliced 1 carrot, thickly sliced pound mushrooms, sliced 4 zucchini, thickly sliced (cut in half) 2 leeks, sliced or 1 bunch green onions, sliced 2 cups chopped broccoli pieces 1 cup fresh or frozen peas 1 cup chopped cauliflower pieces 1 cup dry white wine 1 teaspoon thyme 1 teaspoon dill weed 1 teaspoon marjoram 1 teaspoon basil 3 tablespoons soy sauce Freshly ground black pepper

Place 8 cups water in a large soup pot. Add onions, potatoes, garlic, celery and carrots. Bring to a boil, reduce heat, cover, and simmer for 15 minutes. Add remaining ingredients, cook an additional 30 minutes. HINTS: If you dont have any white wine on hand, use a cup of vegetable broth instead. Sprinkle with finely chopped green onions before serving, if desired. MANHATTAN BEAN SOUP Preparation Time: 30 minutes Cooking Time: 3 hours Servings: 8 7 cups water 1 cup Great Northern beans cup dried baby lima beans 1 onion, chopped 1 stalk celery, chopped 1 large potato, chopped 1 16 ounce can chopped tomatoes 2 tablespoons soy sauce teaspoon ground coriander teaspoon dry mustard teaspoon cinnamon teaspoon ground ginger Dash of white pepper 1 cups soy or rice milk Place beans and water in a soup pot. Bring to a boil, reduce heat, cover and cook about 2 hours. Add vegetables and seasonings. Cook an additional hour. Remove 1 cup of soup and process in blender until smooth. Add milk and mix well. Add this mixture back to soup pan. Stir until heated through. BAKED POTATO SALAD This is great for a quick lunch, especially if you have leftover baked potatoes and/or green beans in your refrigerator. (I always make extras for this purpose.) Preparation Time: 30 minutes Cooking Time: 1 hours Servings: 4 4 potatoes 2 cups sliced green beans, cooked 4 cups coarsely shredded lettuce 2 tomatoes, chopped

 cup celery, thinly sliced cup radishes, thinly sliced cup green onions, chopped cup oil-free salad dressing of your choice Wash potatoes, prick with a fork and bake at 400 degrees until done. Cook green beans in a small amount of water until just tender. Drain. Set aside. (Use frozen green beans, if desired, and thaw in cold water. It is not necessary to cook these, unless you wish to.) Combine lettuce, tomatoes, celery, radishes, onions and green beans. Chill. To serve, slice baked potatoes in half, then cover with some salad mixture. Top all of this with your choice of no-oil salad dressing. HINT: The potatoes may be used at room temperature or chilled, depending on your preference. The topping mixture made be made ahead and chilled. This makes it easy to take this lunch with you to work and then assemble ingredients just before eating. BUDDHA'S DELIGHT I enjoyed this dish at one of our local Chinese restaurants a few nights ago, and decided to come home and make it for myself the next night. (I enjoyed my version even more than the restaurant version.) Preparation Time: 30 minutes Cooking Time: 25-30 minutes Servings: 8 Vegetables: 4 cups broccoli flowerets (or use some cauliflower with the broccoli) 1 cups carrots, sliced cup green onions, sliced 2 cups sliced mushrooms 2 cups bok choy, sliced thinly 2 cups snow peas cup bamboo shoots, sliced cup sliced water chestnuts cup whole straw mushrooms (canned) 1 cup whole baby corn (canned) Sauce: 1 cups water 2 tablespoons sherry (or apple juice) 4 tablespoons soy sauce 3 tablespoons cornstarch teaspoon white pepper

Prepare vegetables as directed and set aside separately. Combine sauce ingredients in a separate bowl and set aside. In a wok or a large saucepan, place about 1/2 cup water and a dash or two of soy sauce. Heat until it boils, then add broccoli, carrots and green onions. Cook and stir for about 10 minutes. Add mushrooms, bok choy and snow peas. Cook and stir for 5 minutes. Add bamboo shoots and water chestnuts. Cook and stir a few more minutes. Add sauce mixture to pan. Bring to a boil, stirring constantly. After mixture boils and thickens, stir in straw mushrooms and baby corn. Cook until heated thoroughly. Serve over brown rice. HINT: Buddha's delight is a popular vegetarian dish in China. There are many variations but one thing they share in common is at least 10 different vegetables are used in the preparation. You may vary the vegetables used according to what you have available in your refrigerator and pantry. SUMMER STEW Preparation Time: 30 minutes Cooking Time: 30 minutes Servings: 6-8 1 cups water 2 onions, sliced 2 cloves garlic, crushed 6 small zucchini, sliced inch thick 4 small yellow crookneck squash, sliced inch thick 1 green or red pepper, coarsely chopped 2 cups snow peas, trimmed and left whole 3 cups tomato chunks 2 cups corn kernels 3 tablespoons soy sauce Seasonings (see note under hints) 1 tablespoon cornstarch Saut onions and garlic in cup water in a large saucepan. Cook until soft, about 5 minutes. Add both kinds of summer squash, green or red pepper, snow peas, and tomatoes, plus another cup water. Cover and simmer over medium heat for 15-20 minutes. Stir occasionally. Add corn and chosen seasonings. Simmer an additional 10 minutes. Mix cornstarch in cup cold water. Gradually add to stew while stirring. Cook and stir until thickened. Serve hot over whole grains. HINTS: This is a very low calorie stew. It is delicious with many different seasonings. Choose one of the four seasoning mixtures here, or use your own favorites. 1. 1 teaspoon turmeric, 1 teaspoons ground cumin, 1 teaspoon curry powder, 1 tablespoon chopped fresh cilantro. 2. 1 teaspoon dried basil or 1 tablespoon fresh basil, chopped, 1 teaspoon dried oregano or 1

tablespoon fresh oregano, chopped, 1 tablespoon parsley, chopped, dash lemon juice. 3. teaspoon basil, 1 teaspoon dill weed, 1 teaspoon paprika 4. teaspoon thyme, teaspoon rosemary, teaspoon marjoram, tablespoon Dijon mustard.

PANZANELLA Panzanella is another name for bread salad. This is a great way to use up some bread that is a couple of days old and its fantastic with fresh heirloom tomatoes available all over at this time of year. See hints below to change salad ingredients according to your preferences. Preparation Time: 20 minutes Resting Time: 15 minutes Servings: 4 4 very ripe heirloom tomatoes, chopped 2 small avocados, peeled and chopped 2 cloves fresh garlic, pressed cup chopped green onions 3 cups cubed fat-free French or Italian style bread (1 or 2 days old) cup fat free Balsamic vinaigrette (see recipe below) 2 tablespoons chopped fresh cilantro or parsley Place the tomatoes, avocados, garlic, and green onions in a large bowl and mix well. Add bread to the vegetable mixture and toss to mix. Add the dressing and cilantro or parsley and toss again. Let rest for at least 15 minutes before serving to allow dressing to soak into the bread somewhat. Hints: To make this into a lower fat salad, omit the avocado and use 1 cucumber, seeded and chopped and 1 bell pepper in place of the avocado. Add some shredded fresh basil, if desired. Instead of the chopped green onions, used freshly chopped sweet onions, that have been rinsed according to directions in this newsletter under Kitchen Hints. BALSAMIC VINAIGRETTE This will keep in the refrigerator for several weeks. Preparation Time: 10 minutes Chilling Time: 2 hours Servings: makes 2 cups 1 cup water cup balsamic vinegar cup apple cider vinegar cup red wine vinegar cup unseasoned rice vinegar 3-4 gloves garlic

 cup ketchup 1 tablespoon Dijon mustard 1-2 tablespoons agave nectar teaspoon xanthan or guar gum Place all ingredients in a blender jar and process until very smooth and emulsified. Taste for sweetness and add more agave to taste if necessary. Chill in refrigerator for at least 2 hours. Dressing will thicken as it chills. Hints: Use the best quality vinegars you can find for the best flavored dressing. Xanthan or guar gums are excellent thickeners for oil-free salad dressings because they thicken without heat as the dressing chills in the refrigerator. CORKSCREW PASTA WITH FRESH TOMATO SAUCE By Linda Vallin This email was sent to me a few weeks ago by a long-time follower (and frequent recipe contributor) and it was so delicious and easy that I wanted to share it with you. Linda writes: I thought you would like this pasta recipe that I improvised last night. I had a few too many farmer's market heirloom tomatoes that were just on the verge of being over-ripe. It was warm, it had been a long day, and I didn't feel like cooking. Not expecting much, I threw this together with what I had on hand, and boy was I surprised at how good it tasted! Simple things are sometimes the best. This tastes delicious. The hot pasta warms the sauce a bit but doesn't cook it. I enjoy your recipes often, and I am relying on the iPhone/iPad recipe app a lot. Preparation Time: 10 minutes Cooking Time: 8-10 minutes for pasta Servings: 4-6 1 pound whole wheat corkscrew-shaped pasta 2 large cloves garlic, peeled I small bunch basil, washed and dried 3 very large, very ripe heirloom tomatoes Pinch of salt (optional) Freshly ground pepper Cook pasta according to package directions. While it is cooking, pulse the garlic in a food processor until chopped fine. Scoop the garlic into a bowl, then add the basil leaves (no stems) to the food processor, pulse until chopped fine, and add to the bowl. Finally, chop the tomatoes into large pieces so they will fit into the food processor, and pulse until they are the consistency of your favorite salsa. Add the tomatoes, salt (if using) and freshly ground pepper to taste to the bowl and stir. Pour over cooked pasta. Done!