July 2002    Vol. 1   No. 7
This is great to take on a picnic and everyone loves it—even those people who are sure they don’t like lentils.  It keeps well in a cooler or in the refrigerator.  Be sure to make it at least 3 hours before you plan to serve it to allow time for the flavors to blend.

Preparation time:  15 minutes
Cooking Time:  30 minutes
Chilling Time:  3 hours
Servings:  6 

1 cup dry brown lentils
4 cups water
1 cup grated carrots
½ cup chopped sweet onion
½ cup chopped fresh parsley
½ teaspoon crushed fresh garlic
2 tablespoons red wine vinegar
1 tablespoon water
1 tablespoon soy sauce
2 teaspoons dijon-style mustard
1 teaspoon Worcestershire sauce
½ teaspoon ground oregano
several twists freshly ground pepper

Place the lentils and water in a medium pot.  Bring to a boil, reduce heat, cover and cook for about 30 minutes, until tender but still firm.   Meanwhile, prepare remaining vegetables.  Combine vinegar, water, soy sauce, mustard Worcestershire sauce, oregano and pepper in a small container and mix well.  Set aside.

Drain lentils.  Place in a bowl.  Add carrot, onion, parsley and garlic.  Mix well.  Pour dressing over and mix again.  Cover and refrigerate for at least 3 hours before serving.


I like to serve this cold in the summer.  Use fresh corn off the cob just after harvesting for the best flavor.    It must be prepared ahead and chilled before serving.

Preparation Time:  10 minutes
Cooking Time:  10 minutes
Chilling Time:  2 hours
Servings:  4

¼ cup water
1 cup chopped green onions
3 cups fresh corn kernels
2 cups soy or rice milk
2 tablespoons chopped pimiento
2 tablespoons chopped green chilies
dash or two of Tabasco sauce
chopped cilantro
chopped avocado (optional)
broken fat-free tortilla chips
fresh lime

Place the water and onions in a saucepan.  Cook, stirring frequently, for about 3 minutes.  Add the corn and soy or rice milk.  Bring to a simmer and cook for 5 minutes.  Remove 1 cup to a blender and puree.  Return to pan along with the pimiento, green chilies and Tabasco sauce.  Mix well.  Pour into a covered container and refrigerate for at least 2 hours.   To serve, place in individual bowls, garnish with some chopped cilantro, chopped avocado (if desired), tortilla chips, a squeeze of fresh lime juice, and a dash more of hot sauce, if desired.


Last month I told you about our wonderful chef at the new McDougall Program in Santa Rosa, CA.  This gazpacho was the perfect opener to a delicious meal of veggie burgers and baked beans.  During the summer we all look for quick and easy meals that don’t take much time in the kitchen, yet are satisfying and filling.

Preparation Time:  20 minutes
Chilling Time:  2 hours
Servings:  6-8

1  32 ounce jar low-sodium V-8 juice
1 cucumber, finely chopped
1 tomato, peeled and finely chopped
1 green bell pepper, finely chopped
¼ cup chopped sweet onion
1 small jalapeno, seeded and finely chopped
Tabasco sauce to taste
Chopped cilantro for garnish

Combine all ingredients, except cilantro, in a large container with a lid.  Refrigerate until ready to serve.

Garnish with cilantro, if desired.


Heather McDougall

This delicious and simple salad can be served hot or cold but I think my mom and I like it best cold. The success of this dish really depends on the freshness of the avocados and tomatoes you use, making summer the perfect time of year to enjoy this salad.   This dish is easy enough for teenagers to make and enjoy by themselves.  Craig McDougall has been known to make this for himself when Heather or mom are busy.

Preparation time: 10 minutes
Cooking time: 10 minutes
Servings:  4

3 cups dried pasta (medium shells work well)
2-3 cloves fresh garlic, pressed
3 medium, ripe tomatoes, chopped
2 medium avocados, peeled and chopped
juice of one lime
salt and pepper to taste

Cook the pasta to al dente. When pasta is done rinse with cold water. Combine all fresh ingredients in a large bowl and add salt and pepper. Add pasta and stir well.


Heather McDougall

Preparation Time:  15 minutes
Chilling Time:  1 hour
Servings:  6-8

2 avocados, peeled & chopped into 1–inch cubes
1 cantaloupe, peeled & cut into 1-inch cubes
½ onion, diced
½ cup chopped cilantro
juice of  2 limes
salt and pepper to taste

Combine all ingredients and chill for 1 hour.


2002 John McDougall All Rights Reserved

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