July 2003

Vol. 2     No. 7  

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These are a new favorite breakfast in our home.  They are easy to make, and everyone loves them!  These are wonderful served with a little maple syrup or applesauce.  I even like them plain!

Preparation Time:  10 minutes
Cooking Time:  10 minutes
Servings:  makes 10-12 pancakes

¾ cup whole wheat pastry flour
¾ cup unbleached white flour
2 teaspoons baking powder
1 cup mashed ripe bananas
1 tablespoon egg replacer mixed in ¼ cup cold water
1 tablespoon Wonderslim fat replacer
1 cup soy or rice milk

Mix the flours and baking powder together in a bowl.  Place the bananas in another bowl and mash well.  (This is about 2 ½ bananas.)  Mix the egg replacer and water and beat until frothy.  Add to bananas and mix well.  Stir in the Wonderslim fat replacer and the soy or rice milk and mix again.  Pour into the dry ingredients and stir to mix.  Do not over-beat.

Heat a non-stick griddle over medium heat.  Pour mixture by ¼ cup measure onto the dry, heated griddle and flatten with the bottom of your measuring cup.  Flip and turn over when the first bubbles start to appear.  Cook until brown on both sides.  Repeat until all mixture has been used.

Hint:  This makes a delicious, light pancake that rises as it cooks.  For a slightly thinner pancake, (or if you let your batter sit too long before using) thin batter with a little more soy milk, stirring to mix well before ladling onto the griddle.  This may also be made with all whole wheat flour.  It will be slightly heavier in texture.  These may be refrigerated and heated in the microwave or oven at a later time.  They may also be frozen and heated in a toaster.


This is our favorite banana bread.  I make it in a red SiliconeZone loaf pan.  It comes out clean every time!

Preparation Time:  25 minutes
Cooking Time:  60 minutes
Servings:  makes 1 loaf

¾ cup soy milk
1 tablespoon lemon juice
1 ¼ cups whole wheat pastry flour
1 cup unbleached white flour
1 teaspoon baking powder
1 teaspoon baking soda
1 teaspoon cinnamon
1/8 teaspoon salt
¼ cup walnut pieces
1/3 cup Wonderslim fat replacer
1 cup mashed ripe bananas
¾ cup sugar or Sucanat
1 tablespoon egg replacer mixed in ¼ cup cold water
1 teaspoon vanilla

Preheat oven to 350 degrees.

Place the soy milk in a cup.  Add the lemon juice and mix well.  Set aside.  This will thicken as it rests.

Mix the flours, baking powder, baking soda, cinnamon and salt in a large bowl.  Stir in the walnut pieces and set aside.

Mix the fat replacer, bananas and sugar or Sucanat in another bowl.  Combine the egg replacer and water and mix until frothy.  Stir into the banana mixture along with the vanilla.  Add the milk mixture and mix again.  Pour into the dry ingredients and stir until combined.  Do not over-beat.

Pour into a non-stick 9x5 inch loaf pan.  Bake for 60 minutes.

Hint:  Regular whole wheat four may be used instead of the pastry flour.  It will be slightly heavier.  If you make this in a conventional non-stick pan, loosen it from the sides with a dull knife after it cools slightly.  Then invert to remove.  If you make this in a flexible silicone pan, you will just need to flex the sides several times before inverting to remove.


Whenever I have extra, ripe bananas, I always peel and freeze them.  Just peel the bananas, cut off any brown areas, break into 2 or 3 chunks, and drop them into a plastic zip-lock bag.  Put them in the freezer and use for a quick smoothie anytime.

Preparation Time:  5 minutes
Servings:  2

1 cup frozen banana chunks
¼ to ½ cup frozen fruit (strawberries, blueberries, mango, papaya, etc.)
1 to 1 ½ cups liquid (fruit juice or soy or rice milk)

Place all ingredients in a blender jar and process until smooth.

Hint:  This is easy to vary according to what you have on hand or what you like best.  This may also be made with fresh fruit instead of frozen fruit, although the frozen bananas add a very creamy consistency to the drink.   Bananas and soy milk, either plain, vanilla flavored or chocolate make a delicious and simple smoothie.


Preparation Time:  5 minutes
Servings:  makes 2 cups

1  12.5 ounce box Lite Silken tofu
2 teaspoons minced fresh garlic
3 tablespoons Dijon mustard
3 tablespoons soy parmesan cheese
3 tablespoons lemon juice
2 tablespoons soy sauce
¼ cup water (approximately)
1 tablespoon drained capers (optional)

Place all ingredients, except the capers, in a food processor.  Process until very smooth.  Add additional water if you want a thinner salad dressing.  Add the capers and pulse briefly, until they are chopped but not pureed.

Hint:  This will keep in the refrigerator for about a week.  If you don’t have any capers, or don’t like them, they may easily be omitted.

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2003 John McDougall All Rights Reserved

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