Mary McDougall, RN Archives - Forks Over Knives

Creamy Pasta Primavera

Mary McDougall, RN — Thu, 16 Aug 2018 17:50:30 +0000

The secret to a great pasta primavera is the right balance of vegetable flavors and textures, plus a killer sauce. This vegan pasta recipe fits the bill, with crisp-tender broccoli, sweet bell peppers, earthy mushrooms, and tangy tomatoes, all of which are topped with a creamy walnut-and-herb sauce that gets a spicy kick from sambal oelek, an Asian chile paste. Sambal oelek can be found in the Asian section of most supermarkets, but you can also substitute a few drops of your favorite hot sauce. When blending the sauce, don’t worry about pre-chopping the parsley and cilantro. Simply trim away the larger stems before measuring the leaves, then place them directly in the food processor.

Recipe from drmcdougall.com

Yield: Makes 8 cups

2 cups walnut pieces
2 cups vegetable stock
3 tablespoons fresh lemon juice (from 1 to 2 lemons)
⅓ cup packed fresh cilantro leaves
⅓ cup packed fresh parsley leaves
4 cloves garlic, minced
2 teaspoons sambal oelek chile paste or hot sauce
¼ teaspoon sea salt (optional)
Freshly ground black pepper
16 ounces dried rotini pasta
3 cups broccoli florets
2 cups red and/or yellow bell pepper strips
16 ounces fresh mushrooms, cut into bite-size pieces
1 cup halved cherry tomatoes

Instructions

Combine the walnuts, stock, lemon juice, cilantro, parsley, garlic, chile paste, and salt (if using) in a food processor or blender and purée until smooth. Season with pepper.
Bring a large pot of water to a boil. Add the pasta, and cook for 5 minutes. Add the broccoli and bell peppers; cook for 4 to 5 minutes. Add the mushrooms; cook for 2 minutes more. Drain.
Transfer the pasta mixture to a large bowl. Add the sauce, and toss to coat. Add the tomatoes; toss gently to combine. Serve warm, at room temperature, or chilled.

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Green Pea Guacamole

Mary McDougall, RN — Wed, 01 Apr 2015 20:10:01 +0000

No avocados? No problem. This FOK fan-favorite recipe is a tasty blend of frozen green peas and classic guacamole add-ins like fresh garlic, lime, cilantro, cumin, and hot sauce. The result is an ultra light and creamy dip that doubles as a delicious sandwich spread.

From Forks Over Knives — The Plant-Based Way to Health

Yield: Makes 2 cups

2 cups frozen green peas, thawed
1 teaspoon crushed garlic
¼ cup fresh lime juice
½ teaspoon ground cumin
1 tomato, chopped
4 green onions, chopped
½ cup chopped fresh cilantro
⅛ teaspoon hot sauce
Sea salt

Instructions

Blend the peas, garlic, lime juice, and cumin in a food processor until smooth.
Transfer the mixture into a bowl and stir in the tomato, green onion, cilantro, and hot sauce. Add salt to taste.
Cover and refrigerate for at least 30 minutes, to allow the flavors to blend.

https://www.youtube.com/watch?v=KDVC1EVu7pU

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Yamadillas

Mary McDougall, RN — Tue, 31 Mar 2015 23:40:26 +0000

Serve these with salsa (and guacamole, if you wish) spooned over the top. You can eat them with a knife and fork or cut them into wedges that you pick up with your fingers and dip into the salsa and/or guacamole (like this Pea Guacamole!).

From Forks Over Knives — The Plant-Based Way to Health

This vegan quesadilla recipe and other 30-minute meals are also available in our convenient iPhone app and newly released Android app.

Yield: Makes 8 servings

2 pounds garnet yams, peeled and diced
2 tablespoons vegetable broth
2 tablespoons chopped green chiles
2 teaspoons fresh lime juice
1 teaspoon minced chipotle peppers in adobo sauce
¾ teaspoon ground cumin
½ teaspoon minced garlic
1 can (15 ounces) black beans, drained and rinsed
8 whole-wheat tortillas
Fresh salsa of your choice
Pea Guacamole

Instructions

Put the yams in a stainless-steel saucepot with enough water to cover. Bring to a boil, then reduce the heat and simmer, covered, until soft, about 12 minutes. Drain the water and add the vegetable broth to the yams. Mash with a potato masher until quite smooth, then stir in the green chiles, lime juice, chipotle, cumin, and garlic. Mix well, stir in the black beans, and mix again.
Heat a nonstick griddle or large skillet over medium heat. Spread some of the yam mixture on half of a tortilla, then fold it over and flatten. Place the folded tortilla on the griddle and cook it for about 2½ minutes on each side, flipping several times to make sure it doesn’t burn. Repeat with the remaining yam mixture and tortillas. Serve topped with salsa and/or guacamole. Note: This kid-friendly recipe makes quite a large amount. However, Yamadillas store well overnight in the refrigerator. Reheated on the griddle the next day, they’ll taste just like they were freshly made.

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Fast Pizza

Mary McDougall, RN — Tue, 26 Mar 2013 11:00:13 +0000

This recipe is one of 130 recipes that Mary McDougall contributed to the national bestselling book The McDougall Program. The book, authored by Mary’s husband, Dr. John McDougall, is a low-fat, starch-based eating plan that facilitates weight loss and provides a broad range of dramatic and lasting health benefits.

From The McDougall Program

Yield: Serves 1

Ingredients

PIZZA BASE

1 pita bread
¼ cup low-sodium tomato sauce
⅛ teaspoon dried basil
⅛ teaspoon dried oregano

TOPPINGS

⅛ cup chopped yellow onions
⅛ cup chopped scallions
⅛ cup chopped green peppers
4 sliced mushrooms
⅛ cup alfalfa sprouts

Instructions

Cut the pita bread in half by separating it into two circles. Spread each half with tomato sauce.
Sprinkle on the basil and oregano and add the toppings of your choice.
Bake at 300º F for 10 minutes, or heat in toaster oven for 5 minutes at 250ºF.

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Mango Salsa

Mary McDougall, RN — Fri, 11 May 2012 20:56:46 +0000

We use this tropical salsa on our Polenta with Black Beans, and it is also a great condiment for other Mexican recipes. For a snack, try rolling up a warm corn tortilla and using it to scoop up some of this flavorful salsa.

Find this recipe and more in the Forks Over Knives Recipe App.

Yield: Makes 2 cups

2 cups peeled, chopped ripe mango
½ cup finely chopped onion
½ cup finely chopped red bell pepper
1 fresh jalapeño pepper, seeded and finely chopped
1 small clove garlic, crushed or minced
1 tablespoon cider vinegar
Salt
Freshly ground black pepper

Instructions

Put the mango, onion, bell pepper, jalapeño, garlic, and vinegar into a bowl.
Add 1 tablespoon of warm tap water and stir to combine. Add salt and pepper to taste.
Cover and refrigerate at least 1 hour or up to 1 week before serving.

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Polenta with Black Beans and Mango Salsa

Mary McDougall, RN — Fri, 11 May 2012 16:00:30 +0000

Cooked polenta packaged in rolls makes an easy base for this and other dishes. Look for polenta that is fat-free and contains cornmeal, water, and few if any other ingredients other than herbs and spices.

From The Starch Solution

The Starch Solution, which includes more than 100 recipes, is based on Dr. John McDougall’s eating plan of fueling the body primarily on carbohydrates rather than protein and fats.

Yield: Serves 6-8

1 package (24 ounces) cooked polenta, cut into ½-inch-thick slices
½ cup vegetable broth
1 onion, chopped
1 red bell pepper, chopped
1 orange or yellow bell pepper, chopped
2 cloves garlic, crushed or minced
2 cans (15 ounces each) black beans, drained and rinsed
1 can (15 ounces) crushed tomatoes
1 can (4 ounces) diced green chiles
1 teaspoon chili powder
1 teaspoon ground cumin
Dash or two of Tabasco or other hot sauce
Freshly ground black pepper
¼ cup chopped fresh cilantro
2 cups Mango Salsa Recipe or store bought mango salsa

Instructions

Preheat the oven to 375 F.
Place the polenta slices on a nonstick baking sheet and bake for 15 minutes.
While the polenta bakes, put the broth, onion, bell peppers, and garlic in a large saucepan. Cook, stirring occasionally, until the vegetables soften, about 5 minutes. Add the black beans, tomatoes, chiles, chili powder, cumin, hot sauce, and a few mill twists of pepper. Cook 10 minutes. Taste and add more hot sauce if you wish. Stir in the cilantro and remove the saucepan from the heat.
To serve, arrange a few slices of polenta on each plate and top with the black bean mixture. Top with the Mango Salsa or serve it in a bowl on the side. Note: Sliced, packaged polenta can be baked in the oven, as it is here, or cooked on a nonstick griddle until golden on both sides. Polenta is not difficult to make from scratch; use a good quality dry polenta (coarse cornmeal) and follow the package directions. The finished polenta should be thick enough that the mixing spoon stands up when you plunge it into the pan. To slice it, you will need to form it into rolls or press it into a pan and allow it to cool until it is firm enough to cut.

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