June 2004

Vol. 3    No. 6

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This is a delicious summertime salad.  Make this a day before you plan to serve it to allow flavors to blend.

Preparation Time:  30 minutes
Chilling Time:  4 hours or more
Servings:  6-8

6 cups cooked elbow macaroni
1 cup tofu mayonnaise (recipe page 255 Quick & Easy Cookbook)
1 teaspoon prepared mustard
2 tablespoons chopped fresh parsley
teaspoon dill weed
dash salt
freshly ground pepper to taste
1 cup chopped celery
1 cup chopped red bell pepper
1 cup chopped green bell pepper
cup chopped green onions
cup shredded carrots

Cook macaroni according to package directions.  Drain & set aside.

Meanwhile, combine the tofu mayo and mustard and mix well.  Add the seasonings and stir to combine. Set aside.

Add the chopped vegetables to the cooked macaroni, mix and add the mayo mixture.  Toss gently to combine.  Refrigerate before serving. 

Hints:  Use other vegetables as desired in this salad.  Small broccoli florets are a nice addition.  Nasoya makes a fat free mayonnaise that may also be used in this recipe.  It can be found in most natural food stores.


This keeps well in the refrigerator and reheats well, so it makes a fast meal for lunch later in the week.

Preparation Time:  20 minutes
Cooking Time:  20 minutes
Servings: 6-8

1 onion, chopped
1 green bell pepper, chopped
1 carrot, cut in half lengthwise, then sliced
teaspoon minced garlic
cup vegetable broth
1 bunch green onions, cut into 1 inch pieces
1 cups sliced Napa cabbage
1 tablespoon soy sauce
1 teaspoon chili powder
1 teaspoon leaf oregano
2 cups chopped fresh tomatoes
2 cups chopped fresh spinach (packed)
2  15 ounce cans black beans, drained and rinsed
cup salsa
1-2 tablespoons chopped fresh cilantro
Tabasco or other hot sauce to taste

Place the onion, bell pepper, carrot, and garlic in a large pot with the vegetable broth.  Cook, stirring occasionally, for about 4-5 minutes.  Add green onions, Napa cabbage, soy sauce, chili powder and oregano.  Continue to cook, stirring occasionally, for about 10 more minutes.  Add the tomatoes, spinach, beans and salsa.  Cook an additional 5 minutes.  Remove from heat, stir in the cilantro and hot sauce to taste.  Roll up in a warm tortilla and eat.

Hints:  This may also be served over baked potatoes or whole grains.


In the summer I like to use a variety of fresh garden vegetables on my outdoor grill.  Sometimes I thread the vegetables on a skewer, other times I toss them together in a sloped vegetable basket made especially for grills.  I also vary the marinade used depending on what sounds good to me on a particular day, so feel free to experiment with a variety of delicious choices this summer.

Preparation Time:  20-30 minutes
Marinating Time:  30 minutes
Grilling Time:  10-15 minutes
Servings:  6-8

1   pounds mushrooms, trimmed & left whole
1 long eggplant, cut in inch pieces
1 bell pepper, cut in 1 inch pieces
1 sweet onion, cut in wedges
1-2 zucchini, cut in inch pieces
1 pint cherry tomatoes
1-1 cups fat free marinade or dressing

Prepare the vegetables and place in a large bowl.  Pour the marinade or dressing over the vegetables and toss well to mix.  Let rest for about 30 minutes, tossing occasionally to make sure vegetables are well coated with the mixture.

Heat grill to medium.

Thread the vegetables on skewers or place in a grilling basket.  Grill for 10-15 minutes until vegetables are tender, but not burned.

Serve with potatoes, rice or pasta.

Hints:  If you use portobello mushrooms, remove the stems and chop into chunks before using.  They are delicious and meaty tasting when they are grilled.  If you prefer to use whole pearl onions instead of onion wedges, drop the onions into boiling water for about 30 seconds before peeling to make the skins easy to remove.  When shopping for marinades, look for ones that are bottled without oil.  There are many varieties available in supermarkets and natural food stores.  If you have the time, it is also easy to make your own fat free dressing or marinade.


These are served the first night of The McDougall Program for dessert, with Vanilla Soy Ice Cream.  People line up for seconds!  Remember, these are a rich treat for a special occasion.

Servings:  makes one square pan
Preparation Time:  15 minutes
Cooking Time:  30 minutes

Dry Ingredients:
1 cup unbleached white flour
2/3 cup reduced fat cocoa powder
1 teaspoon baking powder
1 teaspoon baking soda
teaspoon salt
cup chopped cashews or walnuts (optional)

Wet Ingredients:
1 cup Wonderslim Fat Replacer
1 cup organic cane sugar
1 teaspoon vanilla
2 tablespoons Egg Replacer mixed in cup water

Preheat oven to 350 degrees.

Combine dry ingredients in a bowl.  Set aside.
Mix Wonderslim Fat Replacer and organic sugar together in a separate bowl.  Stir in vanilla.
Mix Egg Replacer and water together and whisk until very frothy.  Add to sugar mixture and stir to combine.  Add wet ingredients to dry ingredients and stir until mixed.  DO NOT OVERMIX.  Spoon into a non-stick 8 inch square baking dish and flatten.  Bake for 30 minutes.

Hints:  Wonderslim Fat Replacer is sold in jars in most natural food stores.  It is made from plums and apples and is an excellent fat replacer in baked goods.  Wonderslim also makes the reduced fat and caffeine free cocoa powder.  Organic cane sugar is made by Wholesome Sweeteners. (Regular granulated sugar may be used instead, if desired.)  Egg Replacer is made by EnerG Foods.  It is sold in boxes in the natural food store.  It is used to replace eggs in baking. All of these products should be available in your natural food store.

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