Bourbon-Baked Squash

Acorn squash is my least favorite of the winter squashes. I much prefer the solid texture and sweeter flesh of the butternut squash when it comes to the winter gourds. So anything that might up the flavor ante for the humble acorn squash, such as this recipe for "Bourbon-Baked Squash" (page 383) is likely to catch my eye. Each side of the halved and seeded squash is filled with a splash of bourbon, a sprinkling of sugar and allspice, and per the recipe, a dab of margarine (I omitted the margarine completely). The prepared halves are then baked in the oven until tender. The picture I used here was prior to baking, so you can see the small pool of bourbon sitting in the cavity, and the sprinkles of brown sugar and allspice. This is definitely a nice way to capitalize on the otherwise mild flavor of acorn squash!

 

Keeping it "McDougall Friendly" checklist:

 

ü     Omit the margarine - you won't even miss it!

Green Beans & Grape Tomatoes

"Green Beans & Grape Tomatoes" (page 369) is another quick vegetable side dish that makes a delicious accompaniment to just about any dinner you can think of. Steamed green beans are tossed with sautéed shallots and garlic, embellished with grape tomatoes, and seasoned with fennel seed and basil - a wonderful combination of fresh flavors.

 

Keeping it "McDougall Friendly" checklist:

 

ü  Omit the oil when sautéing the shallots and garlic; instead, use a nonstick soup pot and/or water, broth, or sherry as a sauté liquid.

Brussels Sprouts with Shallots & Dillweed

If you are a Brussels Sprouts fan (isn't everyone? J), you will love "Brussels Sprouts with Shallots & Dillweed" (page 360). This is a simple side dish that consists of just Brussels sprouts, shallots, and dillweed, like the recipe would suggest, with a dash of salt and pepper. What can you say about Brussels sprouts? It seems that people either like them, or not, and it's hard to get the non-fans to the other side of the ledger. I happen to love them, and found this particular preparation very tasty. On an aside, the author says that the key to great-tasting Brussels sprouts is to not overcook or undercook them. Maybe something to consider if you haven't acquired a taste for them yet.

 

Keeping it "McDougall Friendly" checklist:

 

ü  Omit the oil when sautéing the shallots; instead, use a nonstick skillet and/or water, broth, or sherry as a sauté liquid.

Linguine With Ligurian Pesto

According to the recipe notes for "Linguine with Ligurian Pesto" (page 201), Pesto, the famous basil sauce, originated in Liguria, where it is more mellow than most of the pesto made in America.  This is because in Liguria the basil is both milder and more tender, the olive oil is lighter and fruitier, and the garlic is smaller and milder. I struggled philosophically with changing this recipe to make it oil free, since it would appear that the Ligurian olive oil is an integral component to the dish. In the end, I decided to swap out the olive oil for a light veggie broth, and use my imagination to transport myself to Italy. As I've mentioned before, pesto is so easy to make without oil, and in my opinion, it's a shame that the authentic recipes call for so much! (This recipe calls for ½ cup, and urges you to find the authentic Ligurian variety if possible). Pine nuts add a hefty amount of natural oil, and using veggie broth provides the additional liquid, so I have never missed the olive oil in what I considered an over-oiled sauce to begin with. This dish goes together fast, consisting of just the pesto (made from pine nuts, fresh basil, garlic, salt, vegan parmesan (purchased or homemade), and in my case, veggie broth) and the cooked linguine. Buon Appetito!

 

Keeping it "McDougall Friendly" checklist:

 

ü     Substitute ½ cup light veggie broth for the olive oil.

ü     Use whole grain linguine.

Herbed Millet & Pecan Loaf

Every once in a while even a seasoned cook has a failure in the kitchen. When that happens to me, I am left wondering what went wrong, especially when following a recipe. Did I read the directions wrong? Was there some important detail left out of the recipe directions? Were my ingredients not an exact match to those listed? My recent experience with the "Herbed Millet & Pecan Loaf" (page 281) was one of those occurrences. The failure, or "what went wrong", was that the loaf didn’t hold together, with the exception of the two pieces sliced off of each end. Why it didn't hold together, I haven't figured out. My best guess is it might have been undercooked a tad. This recipe required some work, so it was especially disappointing when it sort of dissolved under the knife blade. Intended to be a vegan substitute for meatloaf, I was stumped when I ended up with something that resembled crumbles. What in the world was I going to do with this? My first impulse, after salvaging the two end pieces, was to just throw it all away and chalk it up to one of those disappointing kitchen experiments. But it tasted so good…and it took so much work…how could I just toss that all away? Instead, I scooped it up and set it aside in the refrigerator, waiting to see if any ideas would come to me. And what do you know? I ended up using this concoction in a number of delicious ways! I added a big scoop of the "Herbed Millet & Pecan Crumbles" to homemade gravy, and served that over mashed potatoes one night, and over toast for breakfast the next morning; I added it to cubed potatoes and made a breakfast hash; I made tacos, and used the crumbles as a nutty filling. I liked this so much as a vegan ground beef substitute I can see myself making this again for that reason alone! The ingredients in this serendipitous loaf-turned-crumbles include cooked millet, sautéed veggies (onion, celery, garlic, cloves), pecans, and fresh herbs (green onions, parsley, and basil). I would love to hear from anyone else who has tried this delicious loaf and the experience you had.  

 

Keeping it "McDougall Friendly" checklist:

 

ü  Omit the oil when sautéing the veggies; instead, use a nonstick skillet and/or water, broth, or sherry as a sauté liquid.

Sweet Potato & Peanut Soup with Baby Spinach

The "Sweet Potato & Peanut Soup with Spinach" (page 158) contains just a few simple ingredients, but delivers deep and complex flavors. Orange sweet potatoes and onions are cooked tender, peanut butter is dissolved in the cooking broth, and a few seasonings are thrown in, with several cups of fresh spinach added as the final touch. The peanut butter gives this soup a smooth richness, and a pinch of cayenne gives it just enough warmth to make it interesting, but doesn't blow the dish away. This soup is easy to make, light enough to be a meal starter, but with a salad and a loaf of bread, it could also be the centerpiece of your meal.

 

Keeping it "McDougall Friendly" checklist:

 

ü Omit the oil when sautéing the onion; instead, use a nonstick soup pot and/or water, broth, or sherry as a sauté liquid.

Soy-Glazed Tofu

Baking tofu before using it in a recipe is a great way to firm up the texture and soak up delicious marinades. The finished product can be used in sandwiches, salads, stir fries, or as a main dish alongside a couple of vegetable side-dishes. I have a few favorite recipes for baked tofu, and now I can add "Soy-Glazed Tofu" (page 283) to this list. A simple mix of soy sauce, sesame oil, rice vinegar, and sugar is the basis for this marinade, which is heated on the stove, poured over tofu strips, and allowed to sit for at least 30 minutes. The strips are then baked in the oven for another 30 minutes (along with any of the marinade that hasn't already soaked into the tofu), and that's it! The recipe calls for a lot of sesame oil, ¼ cup, but I opted to use just 1 teaspoon to impart that unbeatable sesame oil flavor, but without an excess of fat. You could leave the oil out altogether if you want, and it would still be delicious.  

 

Keeping it McDougall Friendly" checklist:

• Use just 1 teaspoon, or less, or none at all, of the sesame oil.

Barbecued Tempeh

As I've mentioned in previous posts, I'm usually not a huge fan of tempeh; but given the right recipe, this humble concoction of fermented soybeans can be truly inspiring! Such is the case with the "Barbequed Tempeh" (page 296). All the tempeh recipes in this book begin by having you simmer the tempeh for 30 minutes to mellow the flavor and aid in digestibility, and it seems that I have enjoyed it more since I started incorporating this step; it seems to take the slightly bitter taste out of the product once it's been simmered in this fashion. The barbeque sauce in this recipe is made from scratch, a concoction of onion, red bell pepper, garlic, crushed tomatoes, and molasses, along with some herbs and spices, all cooked for about half an hour on the stove. The simmered tempeh is browned in a skillet, the finished sauce is added to the browned tempeh, and all this cooks for another 15 minutes to blend the flavors. After the three methods of cooking the tempeh (simmering in water, browning, and simmering again in the barbeque sauce), the texture is superb - chewy, but not tough, and soft, but not mushy. The chunky sauce is tangy, slighty sweet, and piquant, very satisfying flavors. (Blend the sauce until smooth if you're not fond of chunky barbeque sauce). This would make a great barbeque sandwich on a crusty french roll.

 

Keeping it McDougall Friendly" checklist:

 

• Omit the oil when sautéing the onions, bell pepper, and garlic. Use a little water in a non-stick pan instead.
• Omit the oil when 'browning' the tempeh, using a good non-stick skillet instead. Try not to use a liquid substitute for the oil, as you don't want to soften the tempeh.  The tempeh won't be as crispy or brown as it would be when using oil, but once you put the barbeque sauce over the top, you really don't notice the difference.

Tofu Waldorf Salad Wraps

Anything tastes good in a wrap, according to my husband. Not sure what to do with those leftovers in the fridge? Put 'em in a wrap! But if you are in the mood for a more elegant approach, try the "Tofu Waldorf Salad Wraps" (page 114), inspired by the classic salad of apples, celery, walnuts, and mayonnaise served on a lettuce leaf. While this recipe uses these same ingredients, it also incorporates tofu, red onion, and parsley, creating a hearty filling to stuff inside a tortilla or lavash flatbread (I opted for whole grain tortillas this time around). This makes a big bowl of salad, enough for much more than the four wraps indicated in the recipe notes. However, it keeps well so you can enjoy the leftovers, even outside the wrap, maybe on a bed of greens. Don't be alarmed if you notice the salad has a faint purple hue after storing it for a day or two; the walnuts have a tendency to do this in certain dishes, which isn't such a bad thing! J

 

Keeping it McDougall Friendly" checklist:

 

• Buy or make oil-free mayonnaise (see my review of Vegan Mayonnaise here)
• Use whole grain, oil-free tortillas or flatbread.

Barbecue Sauce

In my perfect kitchen world, I would have unlimited time to make everything from scratch, including all my condiments. Having discovered the "Barbecue Sauce" (page 549), I may be one step closer to that dream! I might do whatever is necessary to make time to include this in my condiments repertoire. Did I say I love this barbecue sauce? It is good on hash brown potatoes, veggie burgers or loaves, baked beans, just about anywhere you want that rich tomato-y smoky barbeque flavor. This is a cooked sauce, consisting of sautéed onion, bell pepper, and crushed tomatoes, with added zip and flavor provided by garlic, jalapeño, vinegar, sugar, a couple of spices, and the key ingredient, liquid smoke. The recipe says the liquid smoke is optional, but I consider it essential! The recipe also says to serve this sauce hot, as in just off the stove, but I found it was wonderful right out the refrigerator as well. Make this sauce today and let me know what you think!  

 

Keeping it "McDougall Friendly" checklist:

ü  Omit the oil when sautéing the veggies; instead, use a nonstick saucepan and/or water, broth, or sherry as a sauté liquid.

Chocolate Chip Cookies

It's hard to imagine anyone who doesn't like "Chocolate Chip Cookies" (page 428), but even when you discover that making them vegan is ridiculously easy, you still have to be careful not to eat an entire batch in one sitting! The challenge with most recipes for vegan cookies is figuring out how to get around the added oil or margarine. This particular recipe calls for an entire cup of margarine, which equates to around 176 grams of fat (gulp!) and over 1500 extra calories. Not to mention, even vegan margarine or shortening is still not health food, and is something I try to minimize. In this recipe, I decided to use a blend of 2/3 cup peanut butter and 1/3 cup applesauce. Not that peanut butter is low-fat by any means, but 2/3 cup only adds 86 grams of fat and around 1000 calories, significantly less than margarine, and adds nutrients such as fiber, protein, and carbohydrates.  But what did I say about being careful about eating too many cookies in one sitting? This still hold true regardless! The peanut butter definitely adds a distinctive flavor to these cookies (which I really liked), and cookies made without butter or margarine definitely have more of a cakey nature than a crunchy cookie, but they are certainly no less delicious! This recipe does not include any "extras" such as walnuts or raisins, just your basic cookie ingredients - flour, sugar, baking soda, baking powder, etc.

 

Keeping it McDougall Friendly" checklist:

 

• Substitute the one cup of margarine with a blend of 2/3 cup peanut butter and 1/3 cup applesauce.
• Use whole wheat pastry flour instead of all-purpose (white) flour.
• Instead of oiling the baking sheet, use a non-stick pan, parchment paper, or a silicone product.

Creamy Cucumber Dressing

Taking advantage of recipes using non-dairy yogurt is getting easier and easier, as this product becomes more readily available in even conventional markets across the country. Sometimes, though, it can still be difficult to find the non-flavored yogurt in the non-dairy variety, which happened to me when I decided to try the "Creamy Cucumber Dressing". After contemplating the recipe, I decided using vegan sour cream would be an acceptable substitute, and it turned out I was right! (If you want to make your own vegan sour cream, this book also has a recipe for that.) I was especially happy to see this dressing includes no added oil, always a bonus! This simple dressing consists of the yogurt (or sour cream), cucumber, a splash of lemon juice, and some herbs and spices (salt, cayenne, and parsley). I thought it was begging for a clove of garlic, so I threw that in as well.

 

Keeping it "McDougall Friendly" checklist:

• No changes necessary if you can find oil-free yogurt, or use or make oil free sour cream.

Golden Harvest Soup

This slightly sweet soup is rightly named "Golden Harvest Soup" (page 148), with no less than seven yellow and orange ingredients contributing to the golden hue: yellow onion, carrots, sweet potatoes, yellow bell pepper, yellow tomatoes, chickpeas, and turmeric. Add to this some garlic, herbs, and a flavorful broth, throw in a handful of small soup pasta (cooked with the turmeric before adding), and you've got a hearty main dish soup, just the thing on chilly evenings. What says nutritious and delicious better than a pot full of vegetable soup?

 

Keeping it "McDougall Friendly" checklist:

 

• Omit the oil when sautéing the veggies; use a non-stick soup pot instead and/or use water, broth, or sherry as a sauté liquid.

Whole Wheat Raisin Bread

"Whole Wheat Raisin Bread" (page 394) is a recipe I plan to make again and again. If you find yourself trying to decide which of the yeasted breads to try from this book, I would suggest you try this one first. Made from half whole wheat, half all-purpose (white) flour, sweetened with molasses, and with no added oil, this bread already has a lot going for it nutritionally speaking. But the flavor is what makes it sing! The raisins and cinnamon make this a slightly sweet bread, but not enough to classify as dessert. Since this is a yeasted loaf, plan on at least 3.5 hours to allow for the raising and baking times. This bread makes the most heavenly toast!  

 

Keeping it "McDougall Friendly" checklist:

• You can make this using 100% whole wheat flour with excellent results. If you do, double the kneading time to 10 minutes so the dough gets fully developed.