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Discussion Starter · #1 ·
Hi all!<br><br>
I'm starting a thread for those of us who are working on eating McDougall. I know that there are several other plans that are similar (Ornish, Fuhrman, etc) so we can exchange meal ideas, recipes, etc here.<br><br>
I've been eating this way for about 2 weeks (with the notable exceptions of a holiday party at my folks' and Christmas Day!!!) and I'm really enjoying it. I'm feeling very satisfied with the food, and I'm not dying of hunger all the time.<br><br>
Instead of starting with the Maximum Weight Loss program, I am starting with just the "plan", and see how I do from there. I've ordered a book and 2 cookbooks from abebooks.com. I'll report back on how they are.<br><br>
Lots of information and recipes here: www. drmcdougall.com<br><br>
Most of the recipes can be found in the newsletters.
 

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Discussion Starter · #2 ·
Here is a recipe I got from fatfreevegan.com:<br><br><span style="font-family:Arial, Helvetica, Verdana;"><b>Lentil Barley Soup</b></span><br><span style="font-family:Arial, Helvetica, Verdana;">Based on a recipe by J. Raymond</span><br><span style="font-family:Arial, Helvetica, Verdana;">Thick enough to be called a stew, this hearty soup is easy to prepare and cooks in a single pot. Add more water or stock if you wish to have a thinner soup.</span>
<ul><li><span style="font-family:Arial, Helvetica, Verdana;">1 cup lentils, rinsed</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">2 stalks celery, sliced</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1/2 cup hulled or pearled barley</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1/2 tsp oregano</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">6 cups water or vegetable stock</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1/2 tsp ground cumin</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1 onion, chopped</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1/4 tsp black pepper</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">2 garlic cloves, minced or crushed</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1/8-1/4 tsp red pepper flakes</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">2 carrots, sliced</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">1/2 tsp salt (optional)</span></li>
<li><span style="font-family:Arial, Helvetica, Verdana;">2-4 cups fresh spinach (optional)</span></li>
</ul><span style="font-family:Arial, Helvetica, Verdana;">Place all ingredients except salt into a large pot and bring to a simmer. Cover and cook, stirring occasionally, until the lentils and barley are tender, about 1 hour. Add salt to taste and spinach, if desired. Cook briefly until spinach is wilted but still bright green.<br><br>
Tips:</span><br><span style="font-family:Arial, Helvetica, Verdana;">Pearl barley is the variety most commonly sold in supermarkets. Natural food stores offer hulled barley, which is slightly less refined and cooks in about the same amount of time.</span><br><span style="font-family:Arial, Helvetica, Verdana;">This soup can also be prepared in a crockpot. If you start with boiling water it will cook in 1 to 2 hours; with cold water, 5 to 6 hours</span><br><span style="font-family:Arial, Helvetica, Verdana;">To cook in a pressure cooker, put all ingredients except salt and spinach into cooker and bring it to high pressure. Cook at high pressure for 12 minutes; then bring pressure down with a quick-release method. Lentils should be cooked, but barley may not be completely tender. Cook until barley reaches the desired state of tenderness, about 15 minutes, adding water if a thinner consistency is needed. Then add salt and spinach, if desired. Cook briefly until spinach is wilted but still bright green.</span><br><span style="font-family:Arial, Helvetica, Verdana;">Servings: 6</span><br><span style="font-family:Arial, Helvetica, Verdana;">Nutrition info per serving: 78 calories, 4 g protein, 16 g carbohydrate, 0.2 g fat, 159 mg sodium</span><br><br><br><span style="font-family:Arial, Helvetica, Verdana;">----------------------------</span><br><br><br><span style="font-family:Arial, Helvetica, Verdana;">I made this in my crockpot, and it was delicious and very filling!<br></span>
 

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That looks super yummy! I never thought to put lentils with barley. I've made similar soups with one or the other, but I think I'm going to try this one.<br><br>
What are the options for vegan baked goods if you can't use butter?
 

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Discussion Starter · #4 ·
You can bake without butter. Sometimes you can replace it with applesauce or whatever, or just google vegan [whatever baked good you are trying to make]. It helps to be open-minded and not expect it to taste and have the same texture as the original full fat item.<br><br>
I don't do a lot of baking, since I'm trying to focus more on whole foods, but just tonight I made a banana bread with no fat or egg or dairy in it. The texture was a little gooier than regular banana bread, but quite tasty. My kids have eaten over half the loaf, and it was supposed to be for meeeeee...<br><br>
I found this on vegfamily.com (I dunno what vegan sugar is, I just used the sugar I have)<br>
-------------------------------<br><b>Fat Free Banana Bread</b><br><br>
Submitted by <i>Sheila</i><br><br><b>Ingredients:</b>
<ul><li>5 ripe bananas</li>
<li>1 cup vegan sugar</li>
<li>1 teaspoon vanilla</li>
<li>2 cups whole wheat flour</li>
<li>1 teaspoon baking powder</li>
<li>1/2 teaspoon baking soda</li>
<li>1 teaspoon cinnamon</li>
<li>1/4 cup water</li>
</ul><b>Directions:</b><br>
In a large bowl mash bananas with sugar and vanilla until combined and creamy. Then mix in the water.<br><br>
In a smaller bowl, sift together the flour, soda, powder and cinnamon.<br><br>
Add the dry to wet and stir until just mixed. You don't want to over mix or the bread will be dry.<br><br>
Pour batter into sprayed loaf pan and bake in preheated 350°F oven for one hour. Your house will smell so good you will be tempted to take it out a few minutes earlier but don't or it won't be done on the inside.<br><br><b>Comments:</b><br>
This is fat free unless you put a pat of vegan margarine on it. You can add other add-ins like chocolate chips, carob chips or nuts and fruits. This is a super yummy loaf that the kids love. It makes great muffins too.<br><br>
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Yeah, I never worry about the vegan sugar thing because I don't think it's a nutritional issue as much as an ethical one. True vegans make a distinction because (I think) sugar is processed with some sort of animal byproduct - but it doesn't end up in the sugar.<br><br>
Anyway - Altoids, I think that active people would do fine on the regular McDougall program and would probably even get too hungry on the MWL. I know that when I did the basic program for the first time, the weight fell off of me much faster than I was even trying to lose so I can't imagine how it'd be on MWL!<br><br>
I've made quite a hobby of collecting these recipes during the years that I haven't been following the plan. <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"> Here's one I just found yesterday; the rest of the blog looks very promising, too!<br><br><a href="http://veganfeastkitchen.blogspot.com/2007/12/pumpkin-cinnamon-rolls-with-pecans-and.html" target="_blank">Pumpkin Cinnamon Rolls With Cinnamon and Dried Cranberries</a><br>
(vegan, low fat)<br><br>
(I do have healthier recipes, honest. These just looked so good! And while not fat-free, they're a lot lower in fat than traditional cinnamon rolls. Maybe this recipe would help me segue from my recent holiday free-for-all...)
 

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Discussion Starter · #6 ·
That looks like a good blog!<br><br>
I am getting a lot from fatfreevegan.com. She even has a list of McDougall MWLP recipes.<br><br>
Which reminds me, I need to start up another soup in my crock pot.<br><br>
One of the best things I'm learning to do is cook ahead, and cook lots, so I always have something good to eat when I get hungry. It's BAD NEWS for me to be hungry without a plan! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Having cooked brown rice available at all times has been a huge help. I can whip up a quick lunch by stir-frying vegetables (often frozen mixes from a bag), tossing in the rice and I'm done! Recently I've discovered tempeh, which is very good to add to my stir fry lunch.
 

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have you had more luck with the tempeh since the first try? <img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif">
 

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Discussion Starter · #8 ·
Yes! I added it early in the stir-fry instead of late. Amazing how much better it tastes when warmed through! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
I like the texture of it. I bought a 5-grain mix this time, can't wait to try it.
 

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i really like steaming it before adding it too, try that next time and see what you think. It made is a bit less dry.
 

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I just bought a rice cooker but there are only a few recipes in it <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif"><br><br>
Can you cook beans in one? Like the dried kind, after soaking?
 

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Discussion Starter · #11 ·
I don't know about steamers, that's a future purchase! <img alt="biggrin.gif" src="http://files.kickrunners.com/smilies/biggrin.gif"><br><br>
Today my cooking ahead paid off. We went for a long car ride, and we usually end up stopping at Sheetz for food.<br><br>
I had cooked this (from fatfreevegan.com) :<br><br>
------<br><div style="text-align:left;"><span style="font-family:Arial, Helvetica, Verdana;"><b>Brown Rice and Squash Crockpot "Risotto"</b></span></div>
<span style="font-family:Arial, Helvetica, Verdana;">Recipe by: Carolin<br><br>
Servings: 2 - 4<br>
3/4 cup uncooked short-grain brown rice<br>
1 medium acorn or other winter squash, peeled and diced<br>
1 medium onion, chopped<br>
1 large carrot, diced<br>
1 tsp black pepper<br>
4 cups water or veggie "chicken" broth<br>
2 cubes veggie "chicken" boullion if using water<br>
balsamic vinegar (optional)<br>
Ok, so it's not real risotto, but you don't have to babysit it like real risotto and it tastes great!<br><br>
Sauté onion in non-stick skillet until brown and caramelized.<br><br>
Add onion and all other ingredients except balsamic vinegar to crock-pot. Cook on high for 3- 4 hours. (Check water towards the end of cooking to make sure it is not getting too dry)<br><br>
Garnish with a drizzle of balsamic vinegar before serving.<br>
-----------------------<br><br></span><br>
Except I didn't saute the onion first, just dumped it in, and I omitted the balsamic vinegar.<br><br>
this is delicious, btw.<br><br>
I stirred in a half cup of cooked lentils to the leftovers, heated it up and packed it along in a thermos.<br><br>
So when I got hungry, I just pulled out my thermos, and all was well! No junk food just cause I was on the road <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Discussion Starter · #12 ·
Well, this is exciting! My husband and I are going out to our favorite microbrewery for our anniversary tomorrow night, so I was checking out the menu online to see if there was anything I could eat, and I found this:<br><br><span style="text-decoration:underline;">Roasted Acorn Squash with Tofu & Fennel</span> : half a maple roasted acorn squash stuffed with tofu and fennel topped with gorgonzola and candied walnuts and served with a side of mixed greens dressed with maple balsamic vinaigrette.<br><br>
Sounds pretty good, and the gorgonzola is the only thing non-McD there. Being a restaurant, I am guessing oil in the preparation as well. I think for a special occasion it is not a big deal. They also have a delicious butternut squash ravioli I've had before. And a very good walnut barley burger. Or portobella burger.
 

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Happy Anniversary! I just found out that a local sushi place does brown rice rolls, so we may go there for a night out soon. <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif">
 

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Is there such thing as vegan yogurt? That's what I bake with instead of butter...
 

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soy yogurt?<br><br><img alt="" src="http://www.almostvegan.com/archives/images/silksoyyogurt-sml2.gif" style="border:0px solid;">
 

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Where, where!! <img alt="banana.gif" src="http://files.kickrunners.com/smilies/banana.gif">I couldn't find any except the ones they make at Whole Foods.
 

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Liki in Phoenixville across from French Creek Outfitters
 

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Shut.Up!! <img alt="surprised.gif" src="http://files.kickrunners.com/smilies/surprised.gif"> I go there all the time, that's my favorite sushi place, and I never saw it on the menu so I never thought to ask if they did brown rice rolls.<br><br>
<-----feeling like a big dummy now <img alt="sad.gif" src="http://files.kickrunners.com/smilies/sad.gif">
 

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I don't follow McDougall or anything, but I have tried a few recipes from fatfreevegan.com and have modified recipes from other cookbooks to be very low or zero fat. Here's my favourite slow cooker soup:<br><br><b>Potato Corn Chowder</b><br><br>
About five or six potatoes cubed<br>
A bag of frozen corn<br>
One onion shopped<br>
A couple stocks of celery chopped<br>
Two or three cups of water<br>
A vegetable boulian (sp?) cube<br>
Thyme<br><br>
Cook on high for four hours or low for ~6 hours (done when the potatoes are tender)<br>
Mix together about a quarter cup of whole wheat flour with two cups of soy milk, then put the milk mixture into the slow cooker. Cover and let it sit for about five minutes.<br><br>
Yumm.
 

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Hi Mark! Welcome to this thread <img alt="smile.gif" src="http://files.kickrunners.com/smilies/smile.gif"><br><br>
here is one of my favorite cookbooks:<br><img alt="" src="http://images.amazon.com/images/P/1572840579.01.LZZZZZZZ.jpg" style="border:0px solid;">
 
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