Chinese Noodles & Broccoli with Spicy Black Bean Sauce

Found in the Asian Noodles sub-section of the Pasta and Noodles chapter, "Chinese Noodles & Broccoli With Spicy Black Bean Sauce" (page 239) is fast, easy, and delicious (as the head notes say!). A few simple ingredients combine in a complimentary manner for a satisfying one-plate meal, ready to sit down to in under thirty minutes. It's probably the black bean sauce that gives this dish that certain je ne sais quoi, or maybe it's that magical combination of ginger, garlic, soy sauce, and hot Asian chili paste that is so irresistible. The recipe suggests using egg-free Chinese noodles or linguine, so I used Eden brand whole grain udon noodles, a perfect fit in this recipe. I skipped the step that calls for tossing the cooked noodles in sesame oil; instead I just rinsed them well to prevent sticking. I added the chopped cashews at the table to keep them crunchy, since I new I would have leftovers to serve the next day.

 

"Keeping it McDougall Friendly" checklist:

ü     Omit the sesame oil for coating the cooked noodles; rinse the cooked noodles in cool water instead.

ü     Omit the canola oil when stir-frying the veggies, and use a bit of sherry, water, or broth instead, and/or a nonstick wok or skillet.

ü     Use whole grain noodles, such as the Eden brand 100% whole grain udon.

Carrot & Orange Salad with Cashews & Cilantro

The "Carrot & Orange Salad With Cashews & Cilantro" (page 56) is somewhat reminiscent of old-fashioned carrot and raisin salad, with the oranges standing in for the raisins. As the recipe head note states, this salad "…is a delightful merging of color, texture, and flavor". Color comes from the carrots and oranges, texture from the crunchy cashews, and flavor abounds with the addition of fresh orange and lime juices, plus cilantro. The 'Theme of 3's' is present here (I'm always on the lookout for this since discovering many of these recipes incorporate this concept) with the color orange: orange carrots, oranges, and orange juice. Leaving the olive oil out altogether is easy enough in this very flavorful salad, with no substitutions required. If you find you need a little extra moisture, you could increase either, or both, the orange and lime juices. With the fresh orange slices right there in the salad, I found no need to compensate for leaving the oil out.

 

"Keeping it McDougall Friendly" checklist:

ü  Omit the 1/3 cup olive oil (and thereby eliminating 72 grams of fat!!!! Not to mention, 633 additional calories!). Add extra orange or lime juice if you desire.

Granola-Infused Oatmeal

I never thought about eating granola and oatmeal at the same time, but the "Granola-Infused Oatmeal" (page 521) had me doing just that. I have been hooked on the "Granola" recipe from this book since the first time I made it, and always have a canister of it handy in my pantry, and oatmeal makes it to my breakfast table several times a week as well. So it was a breeze to combine these two breakfast staples to try this recipe. All you really do is cook up a pot of oatmeal, sprinkle on some granola, and dig in. Technically speaking, the "infused" part of the recipe has you stirring the granola into the cooked oats and letting this mixture sit for a few minutes; but as the recipe also states, if you want to retain the crunch of the granola (as I did), simply sprinkle the granola on top without stirring it in. I added a drizzle of maple syrup and a splash of soymilk to my bowl before eating. This is a novel and tasty way to enjoy two of my favorite breakfast foods.

 

"Keeping it McDougall Friendly" checklist:

ü     This recipe is McDougall friendly as written!!! J

Macadamia-Cashew Patties

I reached a milestone of sorts when I made the "Macadamia-Cashew Patties" (page 119), as this wrapped up all the "Burger" recipes in the "Sandwiches, Pizza, and More" chapter. This is a section of the book I come back to again and again for the delicious chewy burgers that never fail to please. While most of these burger recipes contain varying amounts of gluten flour, the key ingredient for binding the burgers and providing chew, this particular recipe did not. Still, these burgers held together very nicely, enough so to put on a bun and garnish with all the regular trimmings. Macadamia nuts are very high in fat, and not an ingredient I would normally have hanging around in my pantry. There is also an equal amount of cashews in these rich burgers, but since I like my burgers less hefty than the recipe directions call for, I can get six to eight patties out of the mixture instead of four, which reduces the overall fat content per burger. In addition to the nuts, these burgers contain lots of veggies: carrot, onion, garlic, jalapeño, and cilantro, as well as a variety of herbs and spices that add layers of complexity. A delicious veggie burger to be sure, but I wouldn't want to make them too frequently due to the high fat content.

 

"Keeping it McDougall Friendly" checklist:

ü  Omit the oil when cooking the formed patties. Instead, use a nonstick skillet without any added oil or liquid. They will brown up very nicely from the fat content in the nuts.

ü  If serving on a bun, use a whole-grain, oil-free variety.

Seitan With Spinach & Sun-Dried Tomatoes

I finally found the perfect sun dried tomatoes, ones not packed in oil, nor so tough that they must be rehydrated before using. The brand is California Sun-Dry, and the variety I used in this recipe was "Smoked". These very tasty tomatoes were extra moist, fat-free and recipe ready for use in the "Seitan with Spinach & Sun-Dried tomatoes" (page 317). Served over cooked pasta, this makes for a very satisfying and quick meal (if you have prepared seitan on hand). This bright colors in this Mediterranean dish from the tomatoes, spinach, and olives make it pretty to look at, as well as satisfying and delicious.

 

"Keeping it McDougall Friendly" checklist:

ü  Omit the oil when sautéing the seitan; use a nonstick skillet with a little broth, water, or sherry instead.

ü  If serving over pasta, choose a whole grain variety.

"Buttercream" Frosting

For all of you who have ever made powdered sugar frosting, my variation on the "Buttercream Frosting" (page 503) will be quite familiar. Any recipe that calls for an entire cup of vegan margarine (such as this one) is going to be drastically different in nature once that key ingredient is substituted with something else, or is omitted altogether. By turning a buttercream frosting into a basic powdered sugar frosting, I have probably stretched the limits of recipe conversions. But if you don't mind having a slightly thinner, less creamy frosting for baked goods that are calling out for a sweet topping, this adaptation works quite well. However, you will have better luck if you frost your muffins or cupcakes or slices of cake just before you plan to eat them; otherwise this frosting will "melt" into the baked good over a few hours time. The great news is, you can store the frosting very nicely in the refrigerator until you need it, and frost your treat just as you are serving it up. This recipe has three variations to the basic mixture: Coconut, Spice, and Lemon. I made the Spice version, and used it to frost the "White Cupcakes With Variations (Spice)".

 

"Keeping it McDougall Friendly" checklist:

ü  Simply omit the 1 cup of vegan margarine, thereby converting this to powdered sugar frosting instead of "Buttercream". (You won't need an electric mixer to blend the powdered sugar and soymilk, just mix with a fork until everything is smooth and well combined.)

White Cupcakes With Variations (Spice)

Making desserts without added fat can be quite challenging. In the end, you just have to accept the fact that a no-oil-added dessert is going to have a distinctly different character than something made with shortening, margarine, butter, or oil. Once you decide you are okay with that concept, a whole new world of baking opens up, and if you are like me, over time you actually begin to prefer the heartier, earthier flavors of a cupcake or quick bread made with whole grain flours, and not saturated with oil. The "White Cupcakes With Variations" (page 459) were a big hit in my house, although with the alterations I made, they ended up resembling a muffin more than a cupcake. But there you have it - keeping it healthy does by default change the nature of the end product. A very basic recipe, these "cupcake muffins" consist of nothing more than flour, soymilk (turned into "buttermilk" with the addition of vinegar), sugar, leavening, and vanilla extract. Of course the recipe does call for oil, but instead I used applesauce with excellent results. There are three possible variations to the basic white cupcake, as the recipe would suggest: Coconut, Lemon, and Spice (and I wonder, do the variations count in the final tally of 1000 recipes?). I opted to make the spice variety, and also topped them with my own version of the "Buttercream Frosting".  

 

"Keeping it McDougall Friendly" checklist:

 

ü  Use whole wheat pastry flour instead of all-purpose flour (aka white flour).

 

ü   Instead of using ¼ cup oil, use ¼ to 1/3 cup apple sauce. This is especially nice in the spice variety of this recipe.

 

ü  If you aren't using cupcake liners in your muffin tin, use a non-stick tin such as one made from silicone. Paper liners tend to stick to products cooked without oil initially, but after storing a day or two, will peel off easily.

 

Beans Bourguignon

In the world of vegan eats, Beef Bourguignon becomes "Beans Bourguignon" (page 253), a remarkable transformation in my opinion. Originating in Burgundy, France (the word bourguignon means "as prepared in Burgundy"), this delicious stew always includes red wine (of course) and usually mushrooms, as well as other vegetables and seasonings. This particular recipe uses shallots, mushrooms, carrots, and tomatoes, with dark red kidney beans taking the place of beef. Deliciously seasoned with garlic, bay leaf, and thyme, this is a dish of simple ingredients that meld together for taste perfection. Initially I was stumped on how to work around the step calling for adding kneaded little balls of margarine and flour to the simmering pot, which seems to be a fancy way of thickening the stew. My solution was to shake ¼ cup water and 2 tablespoons of flour in a jar until very smooth, and add that to the simmering pot instead. Great results! The stew thickened, and with no added fat. Serve this with crusty French bread to dip into the delicious broth. Bon appétit!

 

"Keeping it McDougall Friendly" checklist:

ü  Omit the oil when sautéing the veggies, and use a bit of sherry, water, or broth instead, and/or a nonstick soup pot.

ü  Instead of making the "kneaded butter", put ¼ cup water and 2 tablespoons flour in a jar with a lid, and shake vigorously until all the lumps are gone. Add this slowly to the simmering pot, and stir until the stew is thickened.

                                                                                                  

Spicy Sesame Noodles with Green Beans

"Spicy Sesame Noodles with Green Beans" (page 240) is simply delicious! Although technically this dish can go together rather quickly (it is in the "Fast Recipes" category of this book, meaning the dish can be prepared in 30 minutes or less), it can also be somewhat labor - and pots and pans - intensive. It calls for green beans, which you might have to trim, cut, and steam (1st pot); there is the pasta to boil (2nd pot); there are the veggies to dice and stir fry (3rd pot/skillet). That being said, this dish is well worth the effort, I'm just not sure I would call it fast. But then again, I'm not a speedy cook. I rather enjoy lingering over meal preparation when I have the luxury to do so. The flavorful sauce for this dish is comprised of tahini, sugar, red wine vinegar, red pepper flakes, and soy sauce, which is tossed together with the cooked noodles and sautéed veggies (red bell pepper, garlic and ginger). Here again Robin incorporates the "rule of three" theme, this time with sesame: Tahini in the dressing, sesame oil for sautéing, and sesame seeds sprinkled on top of the finished pasta toss. I opted to leave out the sesame oil, but as little as ½ teaspoon would impart a richer sesame flavor if you so desired, with a lot less fat than the 2 tablespoons the recipe calls for.

 

 "Keeping it McDougall Friendly" checklist:

ü  Omit the oil when sautéing the veggies, and use a bit of sherry, water, or broth instead, and/or a nonstick skillet.

ü  Use whole grain noodles, such as the Eden brand 100% whole grain udon - I highly recommend this pasta.

Smokey Chipotle-Pinto Hummus

Not so long ago, many of us didn't even know how to pronounce "hummus", let alone realize it was something good to eat, and not humus, the remains of decomposing leaves. I remember the first time I tried hummus at my local food co-op, and to help all us newbies figure out how to say it, the menu board listed it thusly: "Hummus (a tune)". It worked! I never forgot how to say the word, and I've had an ongoing love affair with this wonderful food ever since. Technically, hummus is a Middle Eastern paste or dip of mashed chickpeas, tahini, oil, lemon juice, and garlic. But in today's hummus crazed world, this is a loose definition, and just about any bean mixed with a variety of seasonings makes a good stand in for the traditional blend. Such is the case with the "Smoky Chipotle-Pinto Hummus" (page 11), and might I say, this particular combination of garlic, pinto beans, chipotle, and lime is astounding! With flavors inspired from traditional Mexican cuisine, this hummus is delicious with baked tortillas chips, as a burrito filling, or in large enough quantities, a substitute for refried beans. Since I've discovered powdered chipotle chili powder, I've found I don't always have to crack open an entire can of chipotles chiles in adobo sauce for one chili, and then try to figure out what to do with the rest. Here I used about ½ teaspoon of chipotle chili powder instead and it came out fantastic. The really great news about this recipe is there are no changes necessary to keep it McDougall Friendly!

 

"Keeping it McDougall Friendly" checklist:

ü     No changes necessary! J

Red Bean Burritos

If you have cooked rice on hand, these "Red Bean Burritos" (page 128) can be put together in no time at all for a quick meal any time of day. This is an uncomplicated mix of sautéed onion and bell pepper, mixed with beans and rice, topped off with avocado and salsa, and wrapped into a warmed tortilla. Many of the recipes in this book incorporate a theme into the ingredients list. It might be color; it might be using a single food in more than one way (such as incorporating sesame seeds, sesame oil, and sesame tahini in the same dish). In this recipe, red is the theme with the inclusion of red bell peppers, red kidney beans, and red tomato salsa. (If you wanted to build on this, you could even use a red onion as well.) I opted to use corn tortillas instead of flour since I wasn't able to find any healthy flour tortillas at the time I made this dish, so my picture is a shot of what the mix looks like before scooping it up with pieces of warmed corn tortillas.

 

"Keeping it McDougall Friendly" checklist:

ü  Omit the olive oil when sautéing the onion and bell pepper. Use a nonstick skillet instead, and/or substitute water or broth for the oil.

ü  Opt for brown rice instead of white.

ü  Use oil free whole grain flour tortillas, or if unavailable, use corn tortillas.

Golden Couscous Salad

For pasta salads using couscous, I prefer to use the giant sized variety known as Israeli couscous, and that is what I did when making the "Golden Couscous Salad" (page 86). This did require me to change up the recipe directions somewhat because when I cook Israeli couscous, I boil and drain it like other pastas, rather than letting all the cooking liquid soak in like you do with rice. For that reason, I added the turmeric to the boiling water in order to impart the golden color onto the couscous. There are many shades of golden in this salad, including the turmeric, yellow bell pepper, carrot, apricots, and golden raisins. Even the chickpeas are a bit golden. This salad is just bursting with color and flavor. I did have to improvise on the dressing ingredients, because as written, the recipe calls for ¼ cup olive oil. Instead of that, I combined 2 tablespoons each of sherry, light veggie broth, and lemon juice. Fantastic! This salad holds up well in the refrigerator, so we were able to enjoy it several times over 3-4 days.

 

"Keeping it McDougall Friendly" checklist:

ü Substitute 2 tablespoons each of sherry, light veggie broth, and lemon juice for the ¼ cup olive oil.

ü If you can find it, use the whole wheat variety of couscous. I've seen this in the small cut variety, but so far, not in the Israeli variety.

Stir-Fried Sesame Asparagus

I love asparagus however it is prepared: steamed, roasted, puréed into soup, chilled in a salad, and now in this dish, "Stir-Fried Sesame Asparagus" (page 356). The sesame in this recipe comes from both sesame seeds, and sesame oil, but I opted to leave the oil out. The asparagus is lightly stir-fried and seasoned with garlic, ginger, and soy sauce, which gives this quick side dish a definite Asian persuasion. The sesame seeds are added at the very end.

 

"Keeping it McDougall Friendly" checklist:

ü   Instead of stir-frying the asparagus in canola oil, use an equal amount of sherry, which is very complementary in this dish.

ü  Omit the sesame oil, or use just a couple of drops if you want to intensify the sesame flavor.

Roasted Brussels Sprouts

Fans of Brussels sprouts will really appreciate the "Roasted Brussels Sprouts" (page 359), and it may even convert non-fans. I have always been a fan, though, and enjoy finding new ways to cook them. Preparation is quick and easy. After briefly steaming the halved sprouts, simply moisten, season, and bake in a hot oven until tender. The recipe calls for olive oil, but I used broth instead, and the end result was fantastic.

 

"Keeping it McDougall Friendly" checklist:

ü     Substitute flavorful veggie broth for the olive oil.