The McDougall                       
                                          All-You-Can-Eat Cookbook
                                                               By: Dr. John McDougall, M.D.

                                                           Starches are the key to discovering health.

                                                           The secret of the McDougall Program is in
                                                           making starches the centerpiece of your
                                                           diet and to this you add fruits and green
                                                           and yellow vegetables.  

To make these meals taste great add your favorite sauces, seasonings, and
dressings.  Choose recipes that contain your favorite spices and whenever
possible adjust the spicing to your liking.  There are over 2000 recipes
published in the McDougall books and newsletters; finding new favorites will
be an enjoyable adventure.  

Below, I have provided you with a 12-day menu plan with recipes.  You do not
have to follow it exactly.  When you find favorite meals, feel free to repeat them
over and over again.  You can have the same thing for breakfast, lunch, and
dinner every day.  

McDougall Meal Plan - Day 1

Breakfast:

Oatmeal Special
Servings: 2
Preparation Time: 5 minutes
Cooking Time: 5 minutes
1 cup quick oats
1/2 cup apple sauce
2 tablespoons raisins or chopped dates
Dash cinnamon or mace
1 1/2 cups boiling water
1/2 cup sliced bananas, blueberries, sliced strawberries, etc.  

Combine oatmeal, applesauce, raisins or dates and cinnamon or mace in a
medium bowl.  Add boiling water and fruit, stir, let rest for 5 minutes, and then
eat.  

Lunch:

Savory Sandwiches
Servings: 4
Preparation Time: 15 minutes
Chilling time: 1 hour

Make the spread early to allow it to chill.

Spread:
1 15 ounce can garbanzo beans, drained and rinsed
1/2 cup finely chopped celery
1/4 cup finely chopped sweet onion
1/4 cup finely chopped green onions
2 tablespoons sweet or dill pickle relish
1 tablespoon lemon juice
1/4 cup fat-free mayonnaise
8 slices whole wheat bread
Lettuce
Tomatoes
Mustard
Mash beans with a bean masher.  Place in a bowl and add celery, onions,
relish, lemon juice and fat-free mayonnaise.  Mix well.  Chill to blend flavors.  

Spread bread with mustard, if desired.  Place about 1/2 cup of the spread on
four of the bread slices.  Add lettuce, tomatoes, close up and eat.  

Dinner:

Chip and Salsa Soup
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
3 1/2 cups vegetable broth
1 15 can black or pinto beans, drained and rinsed
1/4 cup chopped green onions
1 1/4 cups fresh salsa, mild or medium
1 tablespoon canned diced green chilies
1 cup corn kernels
2 cups fat-free tortilla chips, broken into bite-size pieces
1 cup avocado chunks
Place the broth, beans, salsa, corn, green onions and chilies in a medium
saucepan. Cook over low heat for 10 minutes to blend flavors.

Place 1/2 cup of chips and 1/4 cup of avocado in each of four bowls. Ladle the
soup over the avocado and chips and serve at once.  

Mexican Bean Burritos
Servings: 10-12
Preparation Time: 20 minutes
Cooking Time: 3-4 hours
2 cups dried pinto beans
8 cups water
1/2 to 1 cup bean cooking liquid
2 chopped tomatoes
1 chopped bunch green onions
2 cups shredded lettuce
1 cup shredded soy cheese (optional)

Assorted Mexican Salsas
10-12 whole wheat flour or corn tortillas
Place the beans in a large pot with the water.  Bring to a boil, cover, reduce
heat slightly so they don't boil over, and cook until tender, 3 to 4 hours.  (This
step can also be done in a slow cooker.  Cook on high for 8-10 hours.) Drain,
reserving the cooking liquid.  

Mash the beans with a hand masher or portable electric beater.  Add some
bean cooking liquid after mashing and mix until the beans are a soft, moist
consistency.  

Place all the ingredients in bowls, except the tortillas. Let each person make
their own burrito by layering on the ingredients of their choice.  For instance,
take a tortilla, spread a line of beans down the center of the tortilla, then add
some tomatoes, onions and lettuce.  Spoon a little of your favorite salsa over
all of this, roll up the tortilla and, either place on a plate and eat it using a fork
or pick it up and eat it using your fingers.  

Hint: Make rice for the next two days' meals.  

McDougall Meal Plan - Day 2

Breakfast:

Breakfast On the Run
Servings: 2
Preparation Time: 5 minutes
Cooking Time: 15 minutes
2 large Yukon Gold potatoes
2 tablespoons ketchup or BBQ sauce
4 slices whole wheat bread
Scrub and prick potatoes all over with a fork. Microwave on high for 5
minutes.  Remove and thickly slice lengthwise.  Place on a non-stick griddle
and brown on both sides, about 10 minutes.  
Toast bread then spread with ketchup or barbeque sauce, place potato slices
on bread and serve at once.  

Lunch:

Tricolor Bean Salad
Make early to allow the flavors to blend.
Servings: 6-8
Preparation Time: 15 minutes
Chill Time: 1 hour or longer
1 15 oz. can black beans, rinsed and drained
1 15 oz. can cannellini beans, rinsed and drained
1 15 oz. can kidney beans, rinsed and drained
4 chopped green onions
1 thinly sliced celery stalk
1 chopped tomato
2 tablespoons canned chopped green chilies
1 cup Mexican salsa, mild or medium
1 tablespoon lime juice
1 teaspoon chili powder
Combine beans, onions, celery, tomatoes and chilies in a large bowl.  Place
the salsa in a small bowl or jar.  Add the lime juice and chili powder.  Mix well.  

Pour the salsa mixture over beans.  Toss to mix well.  Cover and refrigerate for
at least 1 hour to allow flavors to blend.  

Hint: Use different kinds of beans to vary the taste of this delicious salad.  

Dinner:

Harvest Moon Soup
Servings: 6
Preparation Time: 15 minutes
Cooking Time: 15 minutes
1 chopped onion
1/2 teaspoon bottled, minced, garlic
1 chopped yellow or orange bell pepper
3 tablespoons unbleached flour
3 1/2 cups vegetable broth
2 diced zucchini
2 cups corn kernels
2 cups chopped fresh tomatoes
1 tablespoon soy sauce
1/4 teaspoon ground cumin
1/4 teaspoon dill weed
1/8 teaspoon white pepper
1 1/2 cups soy milk

Place 1/2 cup of the vegetable broth in a large soup pot. Add onion, garlic and
bell pepper.  Cook, stirring frequently, for 3-4 minutes.  Mix in the flour.  Add
remaining broth, zucchini, corn, tomatoes and seasonings.  Cover, bring to a
boil, reduce heat and simmer for 10 minutes.  Stir in soymilk.  Heat through
and serve.  

International Confetti Rice
Servings: 6-8
Preparation Time: 15 minutes (need cooked rice)
Cooking Time: 15 minutes
1/4 cup vegetable broth
1 chopped onion
1 chopped celery stalk
1 chopped red bell pepper
1/2 pound sliced fresh mushrooms
1/2 cup chopped green onions
1/2 teaspoon minced fresh garlic
1 14.5 ounce can stewed tomatoes-Mexican, Cajun or Italian style
1 4-ounce can chopped green chilies
1/2 cup frozen corn kernels
1/2 cup frozen peas
2 tablespoons soy sauce
1 teaspoon chili powder
Dash or two Tabasco sauce
4 cups cooked brown rice
1/4 cup chopped fresh cilantro or parsley
Place the vegetable broth in a large pot.  Add onion, celery, bell pepper,
mushrooms, green onions, and garlic.  Cook, stirring occasionally, for 5
minutes.  Add remaining ingredients, except rice and cilantro or parsley.  
Cook, stirring occasionally for 5 more minutes.  Add rice.  Cook an additional 5
minutes.  Stir in cilantro or parsley.  Serve hot.  

McDougall Meal Plan - Day 3

Breakfast:

Breakfast Grains
Servings: 2
Preparation Time: 2 minutes
Cooking Time: 10 minutes
2 cups water
1 cup porridge oats
Assorted sliced fruit (optional)
Place water and oats in a saucepan.  Bring to a boil, reduce heat and cook for
about 10 minutes, stirring occasionally. Top with fruit, if desired.  

Lunch:

Himalayan Curried Soup
Servings: 2
Preparation Time: 5 minutes (need cooked rice)
Cooking Time: 20 minutes
1 chopped onion
1 chopped celery stalk
4 1/2 cups vegetable broth
2 1/2 cups cooked brown rice
1 1/2 teaspoons curry powder
1/2 tablespoons soy sauce
1/4 teaspoon ground coriander
Place 1/2 cup of vegetable broth, onions and celery in a saucepan. Cook,
stirring occasionally for 5 minutes. Add remaining ingredients. Cook over low
heat for 15 minutes.  

Dinner:

Curly Pasta Salad
Make early to allow flavors to blend
Servings: 6-8
Preparation Time: 15 minutes
Cooking Time: 10 minutes
Chilling Time: 2 hours
1 12 oz. package rainbow rotini
1 16 ounce package frozen chopped broccoli and cauliflower, thawed
1 cup sliced fresh mushrooms
4 green onions, chopped
1 2 oz. jar chopped pimientos
1/2 cup cherry tomatoes, cut in half
1 cup oil-free honey dijon dressing
2 tablespoons soy sauce
Fresh ground black pepper to taste
Dash Tabasco, optional
Bring 4 quarts water to a boil, add pasta and cook according to package
directions. Drain. Rinse under cool water and set aside.  

Thaw frozen vegetables by running under cold running water until completely
thawed.  

Place pasta in a large bowl.  Add all the vegetables.  Mix honey-Dijon dressing
and soy sauce and pour.  Toss to mix well.  Season with black pepper and
Tabasco.  Refrigerate at least 2 hours before serving.  

Hearty Brazilian Bean Soup
Servings: 6
Preparation Time: 15 minutes
Cooking Time: 30 minutes
1 chopped onion
1 chopped celery stalk
1 teaspoon chopped, fresh, bottled garlic
1 chopped red bell pepper
1 cup chopped frozen hash brown potatoes
2 1/2 cups vegetable broth
1 15-ounce can undrained black beans
2 tablespoons sherry
2 tablespoons soy sauce
1 tablespoon lemon juice
1 tablespoon parsley flakes
1/2 teaspoon fennel seeds
1/4 teaspoon Worcestershire sauce
Fresh ground pepper to taste
1 cup chopped Swiss chard
Place 1/2 cup of the vegetable broth, onions, celery, garlic and bell pepper in a
large saucepan.  Cook, stirring occasionally over medium heat for 5 minutes.  
Add remaining ingredients, except chard.  Cook over low heat for 20 minutes.  
Add chard and cook for 5 minutes.  

McDougall Meal Plan - Day 4

Breakfast:

Hash Brown Potatoes
Servings 2-4
Preparation Time: 1 minute
Cooking Time: 20 minutes
1 bag Ore-Ida Country-Style Hash Browns  
Pour potatoes into a dry, nonstick frying pan.  Cook over medium-low heat,
stirring frequently until golden brown, about 20 minutes.  Serve with BBQ
sauce, ketchup or salsa.  

Lunch:

French Leafy Buns
Servings: 2-4
Preparation Time: 15 minutes
Cooking Time: 5 minutes
6 whole wheat buns
1 15 ounce can white beans, drained and rinsed
2 tablespoons lemon juice
2 tablespoons water
1 tablespoon capers
2 tablespoons balsamic vinegar
1 teaspoon bottled fresh minced garlic
1 teaspoon bottled fresh minced ginger
4 cups chopped leafy greens, such as: spinach, chard, kale, etc.  

Several twists fresh ground pepper
Place the beans, lemon juice, water and capers in a food processor and
process until smooth.  

Place the vinegar in a medium saucepan.  Add the garlic and ginger and cook
over low heat for one minute.  Add the greens and stir for another two to three
minutes until softened.  Season with pepper.  

Split buns in half.  Spread the bean mixture evenly over the top and bottom of
the buns.  Place the greens mixture in between, close up and eat.  

Dinner:

Red Curry Sauce
Servings: Makes 4 cups Preparation Time: 10 minutes Cooking Time:
10 minutes
1/2 cup water
1 onion, finely chopped
1 tablespoon bottled, minced ginger
1/2 teaspoon bottled, minced garlic
1 28-oz. can crushed tomatoes
1/2 teaspoon curry powder
1/4 teaspoon turmeric
1/4 teaspoon ground coriander
Place the water in a saucepan.  Add onions, garlic and ginger.  Cook and stir
for a few minutes.  Add remaining ingredients.  Mix well.  Cook for another 6-7
minutes to allow flavors to blend.  Serve hot.  

Potato Peppers
Servings: 6 Preparation Time: 30 minutes Cooking Time: 20 minutes  
6 large green bell peppers
4 cups frozen chopped hash brown potatoes
1/2 cup vegetable broth
1/3 cup finely chopped onion
1 cup chopped broccoli florets
2 tablespoons chopped pimiento
1/4 teaspoon curry powder
1/2 teaspoon ground cumin
1/4 teaspoon turmeric
1/2 teaspoon minced, bottled ginger
1 tablespoon lemon juice
1 tablespoon soy sauce
Fresh ground pepper
Cut peppers in half lengthwise and clean out the insides.  Steam over boiling
water for 5 minutes.  Set aside.  

Cook the potatoes in water to cover until tender, about 12 minutes.  Drain,
reserving the cooking water.  Mash the potatoes with a potato masher, using a
small amount of the cooking water to moisten them. Set aside.  

Preheat oven to 350 degrees.  Sauté the onions in the vegetable broth for 3
minutes.  Add broccoli, pimiento, curry powder, cumin, turmeric and ginger.  
Cook and stir for 3 more minutes.  Stir vegetable mixture into mashed
potatoes.  Add lemon juice, soy sauce and a few twists of fresh ground
pepper.  

Stuff the peppers with the potato mixture.  Place peppers in a non-sticking
baking dish.  Bake in 350-degree oven for 20 minutes.  Serve with Red Curry
Sauce.  

McDougall Meal Plan - Day 5

Breakfast:

Easy Muffins: Three Variations

Oat Bran Muffins
2 cups whole-wheat pastry
2 cups oat bran
4 teaspoons baking powder
1/2 cup raisins (optional)
1/2 cup chopped walnuts (optional)
1 teaspoon ground cinnamon
2 cups unsweetened apple juice

Cornbread Muffins
2 cups cornmeal
2 cups oat bran
4 teaspoons baking powder
2 cups unsweetened apple juice

Banana Muffins
2 cups whole-wheat flour
2 cups oat bran
4 teaspoons baking powder
1/2 cup raisins (optional)
2 cups mashed ripe banana (3 to 4 bananas)
1/2 cup unsweetened apple juice
Preheat the oven to 350 degrees F.  

Sift the dry ingredients together.  Add the optional ingredients if using.  Add
the wet ingredients and stir until just mixed.  Spoon the batter into eighteen
nonstick muffin cups and bake for 30 minutes, or until lightly browned.  

Lunch:

Spicy Sweet Sandwiches
Servings: 4 sandwiches
Preparation Time: 5 minutes
Chilling Time: 2 hours
1 15 ounce can kidney beans, drained and rinsed
1/3 cup sweet pickle relish
1/4 cup finely chopped onion
1/4 cup fat-free soy mayonnaise
1/2 tablespoon Dijon or spicy mustard
Several twists of fresh ground pepper
8 slices whole wheat bread
Lettuce
Tomatoes

Place beans in medium bowl.  Mash with bean masher or fork.  Combine with
onion, relish, mayonnaise, mustard and pepper.  Refrigerate to blend flavors.  
Spread on whole wheat bread.  Add lettuce and tomatoes, close up and eat.  

Dinner:

Minestrone
Servings: 6
Preparation Time: 10 minutes
Cooking Time: 35 minutes
4 cups vegetable broth
1 chopped onion
1 chopped celery stalk
1 14.5-ounce can Italian style stewed tomatoes
1/2 cup uncooked small pasta
1 15-ounce can kidney beans, drained and rinsed
1 15-ounce can cannellini beans, drain and rinse
1 16-ounce package frozen Italian style mixed vegetables
2 teaspoons parsley flakes
1/2 teaspoon basil
1/2 teaspoon oregano
1/2 teaspoon marjoram
Fresh ground pepper to taste
Soy parmesan (optional)
Place onion and celery in a large pot with 1/4 cup of the vegetable broth.  
Cook, stirring occasionally for 5 minutes.  Add remaining ingredients.  Bring to
a boil, reduce heat, cover and simmer for 30 minutes.  Sprinkle with soy
parmesan cheese, if desired.  

Peppered Pasta
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 10 minutes
1 16-ounce package pasta
1/2 cup vegetable broth
2 thinly sliced leeks (white part only)
1 15-ounce can small white beans, drained and rinsed
1 10-ounce jar roasted red peppers, chopped
1/3 cup chopped fresh basil
1 tablespoon drained capers
fresh ground pepper to taste
Put a large pot of water on to boil. When boiling, drop in pasta and cook
according to package directions.

Place the 1/2 cup vegetable broth in a saucepan with the leeks. Cook, stirring
occasionally, for 3 minutes, then add the remaining ingredients.  Cook, stirring
frequently for 5 minutes.

Drain pasta and place in a bowl.  Pour sauce over and mix well.  Serve at once.
 
McDougall Meal Plan - Day 6

Breakfast:

Breakfast Tortillas
Servings: 6 to 8
Preparation Time: 10 minutes (need cooked rice)
Cooking Time: 10 minutes
2 cups firmly packed spinach, washed and chopped
2 cups cooked brown rice
1 cup frozen corn kernels
1/2 cup salsa

6 to 8 whole wheat or corn tortillas
Place the spinach in a saucepan with only the water you washed it in still
clinging to the leaves.  (If you washed the spinach the night before, place the
spinach in the saucepan and sprinkle a little water over leaves.)  
Cook, stirring, until just wilted, about 2 minutes.  
Remove from the saucepan and drain well.  
Place the brown rice, corn, and salsa in the saucepan.  Cook, stirring, until
heated through.  
Stir in the spinach.  
Spoon a line of this mixture down the center of each tortilla and roll.  

Lunch:

Chipstacks
Servings: 2
Preparation Time: 15 minutes
Cooking Time: 10 minutes
4 cups fat-free refried beans
2 tablespoon canned, diced green chilies
2 tablespoon canned, chopped ripe olives (optional)
1/2 cup chopped tomatoes
1/2 cup chopped green onions
1 cup salsa
Place beans in a saucepan and thin slightly with some salsa. Heat through.  
Then place ingredients in separate bowls.  To assemble, layer ingredients
over the chips in the order given.  Eat with your fingers, or use a fork if you
must.  

Dinner:

Pagoda Rice Salad
Servings: 4
Preparation Time: 15 minutes (need cooked rice)
Chilling Time: 1 hour
2 cups cooked jasmine rice
4 chopped green onions
1/4 cup mung bean sprouts
4 cups loosely packed, chopped spinach
1 11-ounce can mandarin orange segments, drained
1 8-ounce can sliced water chestnuts, drained
1/2 cup oil-free honey Dijon salad dressing
1/2 cup avocado chunks
Place the rice in a large bowl.  Add the green onions, mung bean sprouts and
spinach.  Mix well.  Add the orange segments and water chestnuts.  Toss
gently to mix.  

Mix dressing and soy sauce.  Pour over salad.  Stir in avocado.  Cover and
chill for 1 hour before serving.  

Grilled Mushroom Steaks
Servings: 4
Preparation Time: 5 minutes
Cooking Time: 20 minutes
4 large Portobello mushrooms
1/2 cup balsamic vinegar, soy sauce, teriyaki sauce or other favorite sauces  
Clean the mushrooms well and leave whole.  Place soy sauce, balsamic
vinegar or other sauce in a small bowl.  Brush mushrooms with this mixture
on both sides and grill over medium coals for about 10 minutes on each side.  
Brush with more mixture while grilling.  Serve at once on buns with lettuce,
tomatoes, onions, ketchup and mustard.  

Grilled Potatoes
Servings 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
6 medium potatoes, scrubbed
1-2 teaspoon seasoning mix of your choice such as: chili powder, Italian
blend, Cajun mix, or another favorite blend.  There are many varieties sold in
supermarkets.  
Boil potatoes for about 10 minutes.  Drain and cover with cold water, then
drain and pat dry.  Cut in half lengthwise and carefully thread onto skewers.  
Sprinkle cut side with seasoning blend.  Place on grill over medium coals and
grill for 5 minutes on each side, until tender and brown.  

If you do not have skewers, these may be placed directly on the grill and
turned with a spatula.  

McDougall Meal Plan - Day 7

Breakfast:

Country French Toast
Servings: 8
Preparation Time: 5 minutes
Cooking Time: 10 minutes
8 slices bread
1/4 cup raw cashews
1 cup water
1 tablespoon maple syrup
1/2 teaspoon vanilla
1/8 teaspoon cinnamon
1/16 teaspoon turmeric
Blend cashews with 1/4 cup of water first.  Then add remaining ingredients
except the bread and process until very smooth.  

Transfer to a large bowl.  Dip slices of bread into the mixture to coat both
sides well.  Cook on a dry non-stick griddle until brown on both sides.  Serve
with maple syrup, applesauce or fruit.  

Lunch:

Blanco Fiesta Sandwiches
Servings: 4
Preparation Time: 10 minutes
Cooking Time: none
1 15-ounce can white beans, drained and rinsed
1/4 cup chopped green onions
1/4 cup parsley
1/4 cup cilantro
1/2 teaspoon bottled minced garlic
2 tablespoons lemon juice
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
Dash or two Tabasco sauce
Place all ingredients in a food processor and process until smooth. Spread on
bread, add lettuce and tomatoes, close up and eat.  

Dinner:

Farmhouse Salad
Servings: 2
Preparation Time: 10 minutes
Cooking Time: none
2 tomatoes
1 seedless cucumber, unpeeled
1 yellow, red, or orange bell pepper
4 chopped green onions
1/8 cup chopped, fresh basil leaves
1 tablespoon capers
1/2 cup oil-free Italian dressing
3 cups oil-free French-style bread chunks

Cut tomatoes, cucumbers and bell pepper into bite-sized pieces.  Place in
large bowl.  Stir in remaining ingredients except for bread and toss gently to
coat with dressing.  Add bread chunks and mix again.  

Italian Pasta Marinara
About 15 minutes before serving, drop 1/2 to 1 pound of spaghetti noodles
into 4 quarts boiling water.  Cook until tender, about 10 minutes.  Serve the
sauce over the noodles.  
Servings: 4-6
Preparation Time: 10 minutes
Cooking Time: 1 hour
1/2 cup water
1 onion, finely chopped
1/2 pound mushrooms, cleaned and finely chopped (use food processor, if
desired)
1-2 teaspoons crushed, bottled garlic
1 15-ounce can chopped tomatoes
1 8-ounce can tomato sauce
1 15-16 ounce can crushed tomatoes
1 teaspoon basil
1 teaspoon oregano
2 tablespoons parsley flakes

Sauté onions, mushrooms and garlic in the water for 10 minutes.  Add
remaining ingredients.  Simmer over low heat 1 hour until sauce thickens.  Do
not cover.  

Breakfast:
Same as day 3

Lunch:

Salad Beans
Servings: 2
Preparation Time: 10 minutes
1 15-ounce can white beans, drained and rinsed
1 chopped tomato
1/2 cup thinly sliced red bell pepper
1/3 cup fat-free dressing of your choice
1 tablespoon chopped fresh basil
Fresh ground pepper to taste
1 10-ounce bag mixed salad greens
Combine all ingredients in a large bowl.  Toss well to mix.  Serve at once.  

Hint: Make this with other kinds of canned beans.  Add other fresh vegetables
as desired.  

Dinner:

Tomato Delight
Servings: 2
Preparation Time: 5 minutes
Cooking Time: 3-4 minutes
2 fresh tomatoes
2 tablespoons whole grain bread crumbs
1 tablespoon seasoning mixture of your choice
Slice tomatoes in half.  Brown bread crumbs and seasoning mix in non-stick
pan, stirring constantly so they don't burn.  Sprinkle on top of tomatoes.  
Brown under broiler for 3-4 minutes.  

Rainbow Risotto
Servings: 6
Preparation Time: 15 minutes
Cooking Time: 15 minutes
4 cups vegetable broth
1 cup uncooked Arborio rice
1 onion, finely chopped
2 cups broccoli florets
1 cup finely chopped zucchini
1 cup frozen corn kernels, thawed
1 cup finely chopped red bell pepper
1 cup finely chopped green bell pepper
1 tablespoon soy sauce
2 cups chopped spinach
Fresh ground pepper to taste
Place 3 1/2 cups of broth in a saucepan and bring to a boil. Stir in the rice,
reduce heat and cook over low heat, stirring frequently, until broth is
absorbed, about 15 minutes.  

Meanwhile, place remaining 1/2 cup of broth in a large non-stick frying pan.  
Add onions, broccoli, zucchini, corn and bell pepper.  Cook, stirring
occasionally for 10 minutes.  Add soy sauce and spinach.  Cook about 3
minutes.  Combine the rice and vegetable mixture. Season with fresh ground
pepper.  

McDougall Meal Plan - Day 9

Breakfast:
Same as day 4

Lunch:
Same as day 4

Dinner:
Same as Day 4

McDougall Meal plan - Day 10

Breakfast:

Sweet Couscous
Servings: 2
Preparation Time: 5 minutes
Cooking Time: 5 minutes
1/3 cup water
1/4 cup orange juice
1/2 cup couscous
1/4 cup raisins
1/2 tablespoons honey
1/4 teaspoon cinnamon

Place all ingredients in a saucepan.  Bring to a boil, cover and cook for 5
minutes.  Let rest for 3 minutes.  Top with sliced bananas, if desired.  

Lunch:

Garden Stuffed Pitas
Servings: 6-8
Preparation Time: 10 minutes
Cooking Time: 15 minutes
1/3 cup vegetable broth
3/4 cup chopped green onions
2 15-ounce cans white beans, drained and rinsed
2 10-ounce cans Rotel diced tomatoes and chilies
1 cup frozen corn kernels
1/3 cup tomato paste
1 teaspoon chili powder
Dash Tabasco sauce
6-8 pita breads
2 cups shredded lettuce
4 chopped green onions
1 chopped tomato
1/2 cup chopped cucumbers

Cook the onions in the broth for 5 minutes, stirring occasionally.  Add beans,
tomatoes, corn, tomato paste and chili powder.  Cook, uncovered over
medium heat for 10 minutes, stirring occasionally.  Season with Tabasco
sauce.  Serve in pita bread, topped with green onions, lettuce, chopped
cucumbers and tomatoes.  

Dinner:

Coleslaw
Servings: 6
Preparation Time: 1 minute
Cooking Time: None
1 16-ounce bag ready-to-use coleslaw mix
1/2 cup shredded carrots
1 8-ounce bottle oil-free dressing
1/2 cup cherry tomatoes, cut in half
Place coleslaw and carrots in a large bowl.  Pour oil-free dressing over slaw
and mix well.  Garnish with cherry tomatoes.  Serve at once, or cover and chill
for use later.  

Mushroom Stroganoff
Servings: 4
Preparation Time: 15 minutes
Cooking Time: 30 minutes
1 12-ounce package fettuccini
2/3 cup water
1 large chopped onion
3 cups sliced, fresh mushrooms
2 cups sliced, fresh shiitake mushrooms
1 cup sliced fresh oyster mushrooms
Dash cayenne
3 tablespoons white wine
3 tablespoons soy sauce
1 cup soy milk
1 cup vegetable broth
2 tablespoons cornstarch mixed in 1 cup cold water
Fresh ground pepper

Place the water and onions in a large non-stick frying pan and cook for 2-3
minutes.  Add mushrooms and cook until mushrooms are slightly limp.  Add
remaining ingredients, except for the cornstarch mixture.  Mix.  

Cover and cook over low heat for 20 minutes, stirring occasionally.  Add
cornstarch mixture to pan, cook and stir until thickened.  Season with fresh
ground pepper to taste.  

Put a large pot of water on to boil.  When boiling, drop in the fettuccini and
cook according to package directions.  

Serve mushroom mixture over fettuccini.  

McDougall Meal Plan - Day 11

Breakfast:

Tex-Mex Breakfast
Servings: 4-6
Preparation Time: 5 minutes (need cooked rice)
Cooking Time: 20 minutes
2 cups frozen shredded hash brown potatoes
1 cup cooked brown rice
º cup chopped green onions
1/3 cup frozen corn kernels
1 cup chopped fresh spinach
4-6 whole wheat tortillas

Cook the potatoes in a dry non-stick skillet stirring frequently, until lightly
browned, about 15 minutes.  Add rice, green onions, salsa and corn and cook
another 5 minutes, stirring occasionally, until heated through.  

Place spinach in a separate pan with a few sprinkles of water.  Cook and stir
for 2 minutes.  Set aside.  Add to cooked potato-rice mixture and mix well.  
Spoon a line down the center of each tortilla, roll up and enjoy.  

Lunch:

Bean Surprise
Servings: 2
Preparation Time: 10 minutes (need cooked rice)
Cooking Time: 5 minutes
2 cups cooked brown rice
1 15-ounce can black or white beans, drain and rinse
1 cup shredded lettuce
1 cup chopped tomato
1 cup chopped green or red bell pepper
1 cup chopped green onion
1/4 cup chopped cilantro (optional)
3/4 cup salsa

Place rice, beans and half of the lettuce, tomato, bell pepper and onions in a
microwave-safe bowl.  Mix well, cover and microwave on high for 3 minutes.  
Stir well and microwave for 2 more minutes.  Stir in remaining ingredients.  
Serve at once.  

Hint: Make with other kinds of beans.  

Dinner:

Tex-Mex Couscous Salad
1 3/4 cups couscous
1 15-ounce can black beans, drained and rinsed
1 15-ounce can red beans, drained and rinsed
2 cups frozen corn kernels, thawed
1 chopped red bell pepper
1 chopped green bell pepper
1 chopped tomato
1/2 cup chopped green onions
1/4 cup chopped cilantro
1 tablespoon fresh salsa, mild, medium or hot
1 tablespoon lime juice
2 cups vegetable broth

Bring the vegetable broth to a boil.  Add couscous, stir, cover, remove from
heat and let rest for 10 minutes. Meanwhile, prepare remaining ingredients.  
Combine couscous and vegetables.  Combine salsa and lime juice. Pour over
couscous and mix well.  Serve warm or cold.  

Spicy Mexican Chili
If you soak the beans overnight you can cut the cooking time in half.  Freeze
leftovers for a fast meal.  
Servings: 4-6
Preparation Time: 10 minutes
Cooking Time: 4 hours
2 cups dried red kidney beans
5 cups water
1 chopped onion
1 chopped green bell pepper
2 chopped celery stalks
2 teaspoons bottled, minced garlic
1 7-ounce can chopped green chilies
1 28-ounce can chopped tomatoes
1 cup tomato sauce
1 tablespoon chili powder
1 tablespoon ground oregano
1 tablespoon ground cumin
1/4 teaspoon crushed red pepper
1/8 teaspoon cayenne pepper
1 bunch chopped green onions
1/2 cup chopped cilantro
2 teaspoons lime juice
Tabasco sauce

Place beans and water in a large pot.  Bring to a boil, cover, reduce heat and
simmer for an hour.  Add remaining ingredients except for green onions,
cilantro and lime juice and cook an additional 2 hours.  Then add green
onions and cilantro and cook an additional hour.  Stir in lime juice.  Check
seasoning and stir in some Tabasco sauce, if desired.  

Serve over rice.  Make extra for next day's breakfast.  

McDougall Meal Plan - Day 12

Breakfast:

Breakfast Warmers
Servings: 2
Preparation Time: 5 minutes (need cooked rice)
Cooking Time: 10 minutes
1 1/2 cups cooked brown rice
3/4 cup chopped apple
1/4 cup apple juice
2 tablespoons maple syrup
1 teaspoon lemon juice
1/2 teaspoon vanilla
1/4 teaspoon cinnamon
Place all ingredients in a microwave-safe bowl. Microwave on high for 10
minutes, stirring occasionally.  

Lunch:

Topped Potatoes
Servings: 2
Preparation Time: 1 minute
Cooking Time: 8 minutes
2 large potatoes
1 cup shredded lettuce
1/2 cup chopped tomato
1/4 cup chopped green onions
1/4 cup shredded carrots
1/4 cup sliced radishes
1/2 cup oil-free salad dressing
Pierce potatoes with a fork and microwave on high about 10-12 minutes
turning several times.  Cut potatoes in half lengthwise.  Top with vegetables,
then pour dressing over potatoes.  

Dinner:

Creamy Bean Soup
Servings: 4
Preparation Time: 5 minutes
Cooking Time: 12-13 minutes
1/4 cup finely chopped onion
1/4 cup finely chopped celery
2 16-ounce cans no-fat black or pinto refried beans
2 1/2 cups vegetable broth or water
2 cups frozen corn kernels
1/3 cup mild salsa
1/2 teaspoon ground cumin

Chopped cilantro for garnish (optional)
Place the onion and celery in a medium saucepan with 1/4 cup vegetable
broth.  Cook, stirring occasionally, until onion and celery are tender.  Add
remaining ingredients except cilantro, mix well and cook over very low heat
for 10 minutes.  Garnish with cilantro, if desired.  

Southwest Vegetable Stew
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 20 minutes
1/2 cup vegetable broth
1 chopped onion
1 chopped red bell pepper
1 sliced celery stalk
1/2 teaspoon bottled, minced garlic
1 bunch green onions, cut in 1 inch pieces
1 1/2 cups thinly sliced savoy cabbage
1 tablespoon soy sauce
1 teaspoon chili powder
1 teaspoon basil
1 15-ounce can chopped tomatoes
2 cups chopped fresh spinach
1 15-ounce can black beans, drained and rinsed
1 15-ounce can small red beans
1/2 cup salsa
Several dashes Tabasco Sauce
Fresh ground pepper to taste
1-2 tablespoons chopped cilantro

Place onions, bell pepper, celery and garlic in a large pot with the broth.  Cook
and stir over medium heat until onion softens slightly, about 4-5 minutes.  

Add the green onions, cabbage, soy sauce, chili powder and basil.  Cook,
stirring occasionally, for 10 minutes.  

Stir in the remaining ingredients, except the cilantro, and cook an additional 5
minutes.  Add the cilantro just before serving, stir to mix.  Serve in a bowl, over
baked potatoes, or rolled up in a tortilla.  

Peach or Nectarine Delight
Servings: 8
Preparation Time: 30 minutes
Cooking Time: 45 minutes

Filling:
4 cups sliced fresh peaches or nectarines
1/3 cup apricot jam
2 teaspoons lemon juice
1/8 teaspoon nutmeg
3 tablespoons unbleached flour
Topping:
1 tablespoon maple syrup
1/2 teaspoon vanilla
1/4 cup quick cooking oats
1 tablespoon oat bran

Place the sliced peaches or nectarines in a 9-inch pie plate.  Stir the jam,
lemon juice and nutmeg together. Spoon over the peaches.  
Sprinkle with flour, toss gently.  
Bake at 375 degrees for 30 minutes.  

Meanwhile, make dry topping by combining maple syrup and vanilla.  Pour
over the oats and oat bran.  Mix well. Reduce heat to 350 degrees.  Crumble
topping mixture over the peach filling and return pie to oven to bake for 15
minutes longer.  May be served warm or cold.  

Fruit Roll-Ups
Servings: 8
Preparation Time: 10 minutes
Cooking Time: 5 minutes
1 pint strawberries, chopped
1 8-ounce can crushed pineapple, drained (reserve juice)
1 cup fresh or frozen raspberries
1/2 cup raisins
1 15-ounce can pears
1 cup applesauce
1 teaspoon cinnamon
1/2 teaspoon honey
8 fat-free flour tortillas

Mix strawberries, pineapple, raspberries and raisins in a bowl. Set aside.  Pour
pears and their juice into a blender.  Add pineapple juice.  Process briefly and
pour into a saucepan.  Add applesauce, cinnamon, nutmeg, and honey and
heat over low heat until warmed through.  Do not boil.  

Place 1/2 cup of the fruit mixture down the center of each tortilla. Roll up, pour
a little of the sauce over each tortilla and serve.  

Apple Torte
Servings: makes 1 square pan, 8x8x2
Preparation time: 20 minutes
Cooking time: 40 minutes
3 tablespoons tapioca
1 cup pineapple juice
8 cups apples, peeled and sliced
2 tablespoons honey
1/2 teaspoon cinnamon
1/3 cup rolled oats
1/3 cup quick oats
1/3 cup unbleached flour
1 1/2 tablespoons honey
2 tablespoons apple juice
1/4 teaspoon vanilla
Preheat oven to 375 degrees.  

Soften tapioca in pineapple juice in a measuring cup for 5 minutes.  Combine
with apples, honey and cinnamon in the baking dish.  Bake for 20 minutes.  
Combine oats, flour, honey, apple juice and vanilla.  Stir apple mixture and
cover with crumbled oat mixture.  Bake for 18-20 minutes until topping is
golden.  

Chocolate Cream Pie
Servings: makes 1 9-inch pie
Preparation time: 10 minutes
Chilling time: 4 hours
2 12.3-ounce packages Mori-Nu lite silken tofu
3/4 cup Wonderslim Low-Fat Cocoa Powder
1 cup honey
1 tablespoon vanilla

Place tofu in food processor until very smooth.  Place cocoa in a separate
bowl.  Set aside.  Heat honey in microwave for 2 minutes.  Pour over cocoa
powder and mix until very smooth.  Add cocoa mixture and vanilla to tofu and
process again until very smooth.  Pour into baked piecrust and refrigerate for
at least 4 hours.  

Crust:
1 1/2 cups Grape Nuts cereal
3/4 cup frozen unsweetened apple juice concentrate, thawed
1/2 teaspoon vanilla

Preheat the oven to 350 degrees.  Place cereal in a Ziplock bag and crush with
a rolling pin.  Combine apple juice concentrate and vanilla.  Mix cereal and
apple juice mixture together.  Press together.  Press into bottom and sides of a
10-inch pie pan.  Bake for 12 minutes.  Cool.  

Frozen Banana Cream Smoothies
Servings: 2
Preparation Time: 5 minutes
1 cup frozen banana chunks
1/4 cup frozen fruit (strawberries, raspberries, blueberries, mango, papaya,
melon, etc.)
1 cup fruit juice (orange, pineapple, apple, etc.)
Place all ingredients in a blender jar and process until smooth for a "better
than ice cream" frozen smoothie.  

Hint: To freeze bananas, peel, slice into chunks, freeze on a baking sheet,
then store in a covered container in the freezer.  

Blueberry Special
Servings: 8
Preparation Time: 15 minutes
Cooking Time: 18 minutes
Crust:
1 1/2 cups Grape Nuts cereal
3/4 cup frozen unsweetened apple juice concentrate, thawed
1/2 teaspoon vanilla

Filling:
1 8-ounce can unsweetened crushed pineapple, undrained
1 cup frozen unsweetened apple juice concentrate, thawed
1/4 cup quick cooking tapioca
5 cups fresh or frozen blueberries
Preheat oven to 350 degrees.  

Place cereal in a Ziplock bag and crush with a rolling pin.  Combine apple juice
concentrate and vanilla.  Mix cereal and apple juice mixture together.  Press
into bottom and sides of a 10-inch pie pan.  Bake for 12 minutes.  Cool.  

Meanwhile, place pineapple, apple juice and tapioca in a medium saucepan.  
Bring to a boil.  Cook and stir until thickened, about 3 minutes.  Add
blueberries. Cook an additional 3 minutes.  Pour into crust.  Cool and serve.  

Dips, Spreads & Hors d'oeuvres

Baked Potato Skins
Servings: Variable
Preparation Time: 5 minutes
Cooking Time: 1 hour

Serve with any oil-free dressing or salsa.
Medium-size baking potatoes
Seasonings of your choice, optional
Oil-free dressing, optional
Preheat the oven to 450 degrees.

Scrub the potatoes and prick them several times with a fork. Bake for 45
minutes to 50 minutes.  Cut the potatoes in half lengthwise.  Gently scoop out
the insides of the potatoes, leaving about 1/4 inch next to the skin.  Reserve
the insides for other uses.  

Turn on the broiler.  Season the potato skins with the seasonings of your
choice or brush them with a small mount of oil-free dressing.  Place them on a
broiler pan and broil until lightly browned.  Watch them carefully to make sure
they don't burn.  

Sautéed Italian Zucchini
Servings: 4
Preparation Time: 10 minutes
Cooking Time: 10 minutes
1/4 cup water
1 clove garlic, minced
5 to 6 small zucchini (1 pound), trimmed and sliced
2 tablespoons soy sauce
2 tablespoons chopped fresh parsley
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
Put the water and garlic in a pan. Add the remaining ingredients.  Sauté,
stirring occasionally, until softened but not mushy, about 10 minutes.  

Fresh Salsa
Servings: Makes 2 cups
Preparation Time: 15 minutes

Use as a topping for burritos or other Mexican-style food, or serve as a dip for
Oven-Baked Tortilla Chips or raw vegetables.  

2 cups finely chopped tomatoes
1 small onion, finely chopped
1/3 cup chopped canned green chilies
1/4 to 1/3 cup finely chopped fresh cilantro
1 tablespoon fresh lime juice
Pinch or two cayenne (optional)

Combine all of the ingredients, except the cayenne, in a small bowl and mix
well. Taste.  Add cayenne if your taste buds permit.  

Note: This will keep in the refrigerator for about 1 week.  

Roasted Garlic Spread
Servings: Variable
Preparation Time: 5 minutes
Cooking Time: 1 to 1 hours

Spread on toast or crackers for a delicious treat.  
1 head garlic (try elephant garlic)
Preheat the oven to 300 degrees F.  

Remove the loose, papery, outer skin from the garlic. Put the whole head,
root-end down, in a shallow baking dish. Roast for 1 to 1 1/4 hours or until the
garlic is soft.  Cool until it is easy to handle.  

Squeeze the soft garlic out of the skin.  

Variation: Mix the roasted garlic with 3 cups cooked white beans.  Process in
a blender or food processor until smooth.  Add 1/4 teaspoon crushed red
pepper flakes for a spicier spread.  

Garbanzo Guacamole
Servings: Makes 2 cups
Preparation Time: 15 minutes
Chilling Time: 2 to 4 hours

This is a lower-fat version of the traditional guacamole. Because of the small
amount used, however, it still contains some fat.  To reduce the amount of fat,
eliminate the avocado.  The recipe will still be delicious.  Serve with oil-free
tortilla chips or fresh vegetables.   

1 15-ounce can garbanzo beans, rinsed and drained
1 tablespoon fresh lemon juice
1 clove garlic, crushed
1 medium onion, chopped
1/2 small avocado, peeled and chopped (optional)
1 medium tomato, chopped
4 scallions, thinly sliced
1 tablespoon canned chopped green chilies
Place the garbanzo beans in a food processor or blender. Add the lemon juice
and garlic.  Process briefly, until the garbanzos are slightly chopped.  Add the
onion and the avocado, if desired.  Process again until the mixture is chunky.  

Place the mixture in a bowl and add the remaining ingredients. Mix well. Cover
and chill before serving.  

Oven Baked Tortilla Chips
Servings: Makes 96 Chips
Preparation Time: 5 minutes
Cooking Time: 5 to 7 minutes

These are a delicious substitute for the greasy corn chips you need to dip in
salsas and bean dips.
12 soft corn tortillas
Preheat oven to 450 degrees F.

Cut each tortilla into eight wedges.  Lay them on a dry baking sheet in a single
layer.  Bake for 5 to 7 minutes, or until crisp.  Watch them carefully so they
don't burn.  Store in an airtight container.  

Remember you don't have to follow these exactly.  You're welcome to choose
from these suggestions any meals that look tasty and practical to you and
repeat them as often as you like.  

By: Dr. John McDougall, M.D.  www.drmcdougall.com)  

Article:
The McDougall All-You-Can-Eat Cookbook
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