September 2013
The McDougall News letter
Volume 12, Issue 09
Human Genes are Turned On and Off by Diet
Scientis ts once believed tha t ge netic information was fixe d at the time of fer tilization, and therefore was beyond any outside influences. T his has bee n found to be untrue. Good ge nes are “turned on” by a healthy e nvironme nt, jus t as “ba d genes” are silenced
by a healthy e nvironment. In practical terms “a healthy environme nt” mea ns a diet base d on a plentiful supply of s tarches, vegetables, a nd fruits (avoiding a nima l-derived foods a nd oils). T he biochemis try inv olved is complex, but may be of interest to you.
Gene tics is the s tudy of heredity in ge neral a nd g enes (DNA) in particular. Cha nges in genes occur only over long periods of time
(measured in tens of thousands of years) through ev olution, whereas express ion of the information stored in our genes chang es
rapidly a nd is effe cte d by press ures from the outside e nvironment. Epigenetics is the study of thes e time ly ada pta tions. (T he Greek
prefix epi- in “e pigenetics” refers to biolog ic cha nges tha t occur that are "on top of" or "in a ddition to" those directed by our basic
set of ge nes tha t we inherit from our parents.)
Page 2
The Immerman Files: One Hundreds Years of Scientific Research on Conservative Therapy
I (Alan Immerman, DC) would like to introduce you to my collection of thousa nds of medica l jour nal s tudies about na tural hea ling
through die t a nd other cons ervative means. T he Imme rman Files are now online and availa ble to intereste d readers worldwide
without charge.
You will not find most of these extraordinary papers publishe d a nywhere els e. One reas on this basic research is a his torica l treasure is beca use computer indexing of medica l jour nal s tudies only began in 1966 by the National Library of Me dicine
(www. pubmed.g ov). This leaves thousands of valua ble recomme nda tions, ma de before this time, about natural therapies for common proble ms, such as multiple s cleros is, coronary artery disease, dia bete s, arthritis, obes ity, and ge neral toxicity, out of reach of
intereste d readers. My library includes pa pers publis hed from 1880 to 1980.
Pa ge 4
Report From the September 7 to 9, 2012 Advanced Study Weekend
Our Septe mber 2013 McDougall Advanced Study Weeke nd event in Sa nta Rosa, Califor nia was a hug e succes s. These still pictures
will help you e xperie nce some of the energy created by our tale nte d s peakers. You ca n se e s till wa tch the entire weeke nd ove r the
Interne t. Put the February 21 to 23, 2014 McDougall Advanced Study W eekend on you cale ndar or sign up now.
Page 5
Featured Recipes
Moroccan Red Lentil Soup
McVeggie Burgers
Stella Blues Tofu Sc ramble
Tahini Sauce
Calabcit as
Taste of Th ai Saute
Load 'em Up Burri tos
Save Cash Quino a loaf
Page 6
September 2013
The McDougall News letter
Volume 12, Issue 09
Human Genes are Turned On and Off by Diet
Scientis ts once believed tha t ge netic information was fixe d at the time of fer tilization, and therefore
was beyond any outside influences. This has be en found to be untrue. Good ge nes are “turne d on” by a
healthy e nvironment, just as “bad genes ” are s ile nce d by a healthy e nvironment. In practica l terms “a
healthy e nvironment” means a die t based on a ple ntiful s upply of s tarches, vege tables, and fruits
(avoiding a nima l-derived foods a nd oils). T he biochemis try inv olved is complex, but may be of interest
to y ou.
Gene tics is the s tudy of heredity in ge neral a nd g enes (DNA) in particular. Cha nges in genes occur only over long periods of time
(measured in tens of thousands of years) through ev olution,
whereas e xpression of the informa tion s tore d in our ge nes
changes rapidly a nd is effecte d by pressures from the outside
environment. Epigene tics is the study of these time ly ada ptations. (T he Greek prefix epi- in “epigene tics” refers to biologic chang es that occur tha t are "on top of" or "in addition to"
those directed by our basic set of genes that we inherit from
our pare nts.)
Reading the Genetic Code
The m ost funda mental form of epigene tics accounts for our
entire deve lopme nt. Life begins with g ene tic informa tion
from the father (sperm) a nd the mother (egg) joining toge ther to form a fertilized egg; thereby the bas ic ge ne tic code for
a person is es tablished. W ithin this one cell is all the information re quired to grow a ll the par ts of a baby, including
perfectly formed hair, a nos e, lips, a heart, and two legs. T o
accomplish this remarkable differentiation during the developme nt of the e mbryo, s pecific segments of the ge ne tic code
(DNA) either be come active or remain s ile nt at s pecific tim es
within s pecific ce lls. F or a nose to grow on a child’s face, the
“nos e genes” in a fe w e mbryonic ce lls mus t be turne d on
while unrela ted genes are turne d off. E xactly how these precisely orchestrated events play out is s till a mystery.
How different ge nes are expressed is also the res ult of changes in our e nvironment. This plasticity of our ge netic materia l has been
clearly demons trated by “twin studies.” Ide ntica l twins begin life as a s ingle fertilized egg that splits into two with ide ntical ge nes in
each egg. If the e xpression of our gene tic code were fixe d then identical twins would rema in identica l throughout life. They would
develop s imilarly and g o on to have the same hea lth iss ues. However, tha t is not what is observed. F urtherm ore, as twins age, the ir
DNA actually be comes more dissimilar. The differences are eve n m ore apparent whe n twins are rais ed in dis tinctly different e nvironme nts (this happens when they are se parate d after birth, for exa mple).
Diet-induced E pigenetic Cha nges Are Als o I nher ited
Epigenetic cha nges tha t appear in s perm or egg cells prior to fer tilization ca n be transferred to subse que nt generations. For e xample, the effe cts of severe starvation that took place in the Germa n-occupied Netherlands during the Dutch fam ine of WWII (1944–
1945) were s ubs equently se en in following ge nerations of Dutch childre n. Epigene tic change s that allowed a pregna nt mother to
survive on 580 ca lorie s a day for s ix months a ppeare d in the ir offspring. In ess ence, “thrifty genes ” were turne d on in the fe tus in
preparation for s urvival during very lean times. Unfortunate ly, this e nha nce d e fficie ncy turne d out to be detrimental be cause pos t
WWII were times of plenty in We stern Europe, with an abundance of m eat, dairy products, cakes, a nd cookies.
Daughters born to mothers starved during the Dutch fa mine were found to have even hig her risks of diseases typica lly ca use d by
over-nutrition. They had over twice the risk of breas t ca ncer, m ore hy perte nsion, and develope d heart diseas e three years s ooner
than da ughters born to mothers who were well nouris hed during pregna ncy. In line with a dapta tions made to s urvive in a wor ld of
food scarcity, the daug hters bor n to “starved” mothers were als o found to be more ca pable of reproduction than girls born to
September 2013
The McDougall News letter
Volume 12, Issue 09
mothers who were we ll nourishe d. Prolific reproduction enhances s urvival of the s pecies.
Another e xample of the influe nces of food shortages on epigene tic changes is provided by the study of s everal generations of people from Overkalix, Swe den. Records show tha t during the years of 1800, 1812, 1821, 1836 and 1856 there was tota l crop fa ilure
followed by e xtreme suffering. However, 1801, 1822, 1828, 1844 and 1863 were years of food a bunda nce. Not s urprisingly, S wedish me n e xposed during preadoles cence to the periods of fa mine were le ss likely to die of cardiovascular diseas e. Wha t was surprising is tha t s imilar advantages were passed on to the next generations. Grands ons (of once starving me n) were a t one-four th the
risk of developing type-2 diabe tes, and die d on average s ix years la ter in life tha n the grands ons of fathers who were well nourishe d during a similar time in life.
These differences in the hea lth of offspring from the Dutch a nd Swedish fam ines may see m to be contradictory: Mothers pregnant
during lea n time s pass ed on epigenetic chang es that harme d the ir da ughters in times of plenty, whereas fathers passed on changes
that see med to help their grandsons, even though thes e offspring a lso a te a rich die t. Ade qua te e xplana tions for the different outcomes are not availa ble, but both observations point to the fact that sudde n cha nges in the envir onm ent (the ava ilability a nd type
of food) can cause rapid chang es in ge ne e xpress ions tha t are reme mbere d and passed down to s ubs equent ge nerations.
Epigenetics in Times of Over-Nutrition
We now live in a world where disease s ca used by over-nutrition are far more common tha n diseases of under-nutrition
(starvation). Based on observations from times of under-nutrition, we can expect that our bodies are e fficie ntly making epige netic
changes that will enhance the human race. Genes are be ing turned on to deal with excesses of fat, protein, choles terol, and environme ntal chemicals; all at levels never before face d by pas t popula tions. A lthough epig ene tic changes may blunt the impa ct of all
this toxicity, they ca nnot compe nsate fully. And as be fore, these adaptations will be passed on to s ubs equent ge nerations with
unknown results to their health.
Fortuna tely, modifications in ge ne e xpress ion now be ing caus ed by over-nutrition are reversible. Studies of people and la bora tory
anima ls have identified many che micals found in foods tha t result in both helpful and harmful gene e xpressions. Not surpris ingly,
plants make be neficia l che mica ls. For e xample, fola te from plants causes favorable e pige netic cha nges. For maximum benefit and
minimal risk, this natural chemical must be consumed in the rig ht pa ckage—like a bean or banana —not as a pill.
Folate -deficiency causes birth defects (ne ural tube defects), s o the obvious solution would be to enrich a reproductive woma n’s
die t with foliag e (plants)—the na tural source of fola te. Ins tead, women have bee n told to take folic a cid pills before pregna ncy, and
the food supply in many countries has bee n suppleme nted (folic acid is a dde d to flours and cereal products). Folic acid supplie d in
this ma nner, as a n is ola ted concentrated nutrie nt, res ults in fewer birth defects but offers no a dded protection agains t the ris k of
death, cancer, and hear t disease for the general popula tion.
Anima l foods, such as mea t, poultry, chee se, milk, and eggs are well recognized as the primary ca use of obesity, heart disea se , and
com mon ca ncers in pe ople following the We stern diet. Choline, a che mical found in high conce ntra tion in a nimal foods, ha s profound effe cts on gene e xpression and is cons idere d to be a n important fa ctor in our m odern day diseas es.
Finally, ca lorie-restricte d die ts have bee n s hown to result in epigene tic chang es that are associa ted with weight loss, a nd a re duced
risk of developing dia betes, heart dis ease, and ca ncers. O ther tha n by inv oluntary s tarvation (as see n with the Danes and S we des),
the natural, appetite-satisfying, health-enhancing way to res trict ca lorie s is to replace mea t, dairy, and oils in the die t with s ta rches
(beans, corn, potatoes, rice, etc.), vege tables, and fruits.
The s cie nce of epigene tics is ne w a nd interactions betwee n our e nvironment a nd our ge nes are complex. But we k now e noug h
about e pige ne tics to s tem the tide in the rise of obes ity, heart disease, a nd cancers for pe ople living in wester n socie tie s for now
and the future. Proper nurturing (by health-s uppor tive foods) will bring out the be st in our genes. T he fact that the vast major ity of
people have s urvived s uccessfully on plant- (more e xactly, starch-) base d die ts for all of verifia ble human history should be s ufficient ev ide nce for us to make the right food choices now.
September 2013
The McDougall News letter
Volume 12, Issue 09
The Immerman Files: One Hundreds Years of Scientific Research on Conservative
Therapy
Dear McDougall Ne wsletter Readers:
I (Alan Immerman, DC) would like to introduce you to my collection of thousa nds of medica l jour nal s tudies about na tural hea ling
through die t a nd other cons ervative means. T he Imme rman Files are now online and availa ble to intereste d readers worldwide
without charge.
You will not find most of these extraordinary papers publishe d a nywhere els e. One reas on this basic research is a his torica l treasure is beca use computer indexing of medica l jour nal s tudies only began in 1966 by the National Library of Me dicine
(www. pubmed.g ov). This leaves thousands of valua ble recomme nda tions, ma de before this time, about natural therapies for common proble ms, such as multiple s cleros is, coronary artery disease, dia bete s, arthritis, obes ity, and ge neral toxicity, out of reach of
intereste d readers. My library includes pa pers publis hed from 1880 to 1980.
Before powerful drugs to suppress s igns and symptoms of disease be came popular in the second half of the 20th ce ntury, the medical profe ssion was very interes ted in he lping pe ople regain their los t health thr ough these natural methods. T hat art has be e n
largely los t, with the exception of a fe w pr ograms such as the McDougall Program and the Na tural Hygie ne movem ent.
The Imme rman Files library is divided into differe nt topics a nd s ubtopics in order to make it eas ier to navigate. Y ou ca n look up a
specific disease or s ubjects, such as fasting, toxemia, aging, a nd inflamma tion. W ith materia ls in hand, you will be able to back up
your efforts to solve your health proble ms with safe and e ffective diet a nd lifestyle changes. I encourage y ou to print relevant studies and bring them to your healthcare provider for fur ther discussion.
Best of hea lth,
Alan M. Imm erman, D.C.
Chir opractic Phys icia n
Natural Hygienist a nd Na tural Hea lth Consultant
3515 E. Carol Ave.
Phoenix, AZ 85028
(602) 368-9496
F (866) 567-6762
aimmerma [email protected]
www.AZChiropractors.org
http://Hea lthUnlimite dImmermanT extbook.pdf
When you remove the cause of dise ase, the body he als itse lf!
Alan M. Immerman, D.C. has b een licen sed as a chiropractic physic ian in Arizona since
1980. He has practiced Natural Hyg iene and preached d etox ification, fasting, and a v egan
diet for almo st forty years. In 1989, he published a book en titled He alth Unlimited! (Dr.
McDougall wro te an in troduction for this b ook). Dr. Immerman is a certified fasting sup ervisor and was Director of Research for the Amer ican Natural Hygiene Society in the 1980s.
He can be reached at aimmerman [email protected].
September 2013
The McDougall News letter
Volume 12, Issue 09
Report From the September 7 to 9, 2012 Advanced Study Weekend
Our Septe mber 2013 McDougall Advanced Study Weeke nd event in Sa nta Rosa, Califor nia was a hug e succes s. These still pictures
will help you e xperie nce some of the energy created by our tale nte d s peakers. You ca n se e s till wa tch the entire weeke nd ove r the
Interne t. Put the February 21 to 23, 2014 McDougall Advanced Study W eekend on you cale ndar or sign up now.
Sign up Now for the February 21 to 23, 2014 ASW
Speakers Sche duled for the February 21 to 23, 2014 A dvance d Study Weekend
T. Colin Ca mpbell, PhD – Co-author of The China Study.
Marlene Zuk, PhD – A uthor of Pale ofantasy: Wha t Evolution Rea lly Te lls Us about Sex, Die t, and How We Live.
James Hill, PhD -- Cofounder of the Nationa l W eight Control Regis try.
Caldwell Ess els tyn, Jr., MD – A uthor of Prevent and Reverse Heart Disease.
Susan Levin, RD – Director of nutrition educa tion for the Phys icia ns Committee for Responsible Medicine (PCRM).
David Simon -- La wyer, advoca te for sus tainable consum ption, and author of the book Meatonom ics.
Michae l Greger, MD – Creator of nutritionfacts.org.
Ramses Bravo (Chef) – A uthor of Bravo: Hea lth-promoting Meals from True North Kitche n.
Plus: Doug Lisle, PhD, Jeff Novick, RD, a nd John McDouga ll, MD
And more to come.
Slides how of September 2013 Advanced Study We ekend
Featured Recipes
For 2013, a ll of the recipes served a t the Advanced Study Weeke nd have cha nged. Below are a few of our favorites.
September 2013
The McDougall News letter
Volume 12, Issue 09
Featured Recipes
MOROCCAN RED LENTIL SOU P
Versions of this lentil s oup with toma toe s and chickpeas are served a ll over Morocco
during the festiva l of Ramada n a nd to ce lebrate s pecial occasions throughout the year.
This is my interpreta tion.
Preparation Time: 15 minutes
Cooking T ime: 55 minutes
Servings: 4-6
We serve it with whole grain flatbread to scoop up the juices, or ladle the soup over
brown rice.
1 onion, choppe d
4 ribs ce lery, choppe d
6 cups vege table broth
1½ cups chopped tomatoes
1 cup dried red lentils
1 can (15 ounce) chickpea s, drained a nd rinse d
1 bay leaf
½ teas poon ground cinnamon
½ teas poon ground ginger
½ teas poon ground turmeric
¼ teaspoon fres hly ground black pepper
1/3 cup orzo
½ cup chopped cilantr o
2 ta bles poons fresh lemon juice.
Pour ½ cup of water into a large s oup pot along with the onion and celery. Cook, stirring occasionally, until the vege tables beg in to
softe n, about 5 minutes. A dd the broth, tomatoes, le ntils, chickpeas, bay leaf, cinnam on, g inger, turmeric, coria nder, and black
pepper. Bring to a boil, reduce the heat to a simmer, the n cover and s imm er until the le ntils are te nder, about 45 m inutes.
Stir in the orzo, cila ntro, a nd lemon juice. Cook 10 minute s longer, until the orz o is al de nte.
Serve hot.
McVEGGIE BURGERS
Preparation Time: 30 minutes
Baking Time: 30 minutes
Servings: Makes 16 burgers
20 ounces firm water-packed tofu, draine d well
12.3 ounces s ilken tofu
10-ounce package of frozen chopped spina ch, thawed
½ cup wa ter
1 large onion, chopped
½ pound mushr ooms, chopped
3 cloves garlic, presse d
3 cups quick oats
2 ta bles poons soy sa uce
2 ta bles poons vegetarian W orcestershire sa uce
2 ta bles poons Dijon mustar d
September 2013
The McDougall News letter
Volume 12, Issue 09
1 teas poon pa prika
1 teas poon le mon juice
½ teas poon ground black pe pper
Preheat ove n to 350°F
Place both kinds of the tofu in a food processor a nd process until fairly s mooth, stopping several tim es to s crape down the bowl.
Transfer processe d tofu to a large bowl a nd s et a side.
Drain the spina ch well a nd press a ny excess water out with y our hands. (Spinach s hould be very dry). Set as ide.
Place the water, onion, mushr ooms, a nd garlic in a large non-s tick frying pan. Cook, stirring frequently until onion has softene d and
all liquid has been abs orbed, a bout 10-12 minutes. Set as ide.
Add the oa ts a nd the seas onings to the tofu mixture and m ix well. Add the spinach a nd mix in well, us ing your ha nds. A dd the onion mixture and continue to mix with your ha nds until all ingredients are well com bined.
Take a small amount and form into a ball s hape (a bit larger than a golf ball), then fla tte n into a burger-sized pa tty a bout ¼-inch
thick and place on a non-s tick baking sheet. (If you do not have a good non-s tick baking sheet, the n lightly oil your baking she et
first). Repea t this pr ocess until a ll the mixture is us ed. (It will he lp to lightly m ois ten your hands several times during this pr ocess).
Bake for 20 minutes, then flip over and bake and a dditiona l 10 m inutes. Cool on racks after rem oving fr om the ove n. Serve in a
whole whea t bun with your favorite condiments.
HINTS: These may be prepare d ahead a nd refrigerated or fr ozen for future use. They rehea t we ll in the micr owave, in the ove n, or
on a grill or griddle.
STELLA BLUES TOFU S CRAMBL E
My daughter, Hea ther, and I love the tofu scramble at S tella Blues Café on Maui, where
they serve it with country-style pota toes and onions. T his is my rendition of the dish, a nd
I like it eve n better than the origina l. We serve it on its own, over potato pa ncakes, or
with a side of has h browned pota toes for breakfast, lunch, or dinner.
Preparation Time: 15 minutes
Cooking T ime: 12 minutes
Servings: 4
4 cups s mall broccoli florets
1 bunch s callions (gree n a nd white parts ) choppe d
1 pound fresh mus hrooms, sliced
1 pound firm tofu, drained and cut into ½-inch cubes
¾ cup tahini sauce
2 teas poons regular or reduce d-sodium s oy sauce
Sriracha hot sa uce (optional)
Steam the broccoli over boiling wa ter just until it is tender, about 5 minutes. Rem ove from the heat, drain, a nd set aside.
Put the s callions a nd mus hrooms in a large nonstick skille t with 2 ta bles poons of wa ter. Cook over medium-high heat, s tirring freque ntly, for 5 minutes, until they begin to soften. A dd the tofu a nd cook for 3 minutes. Add the tahini sauce, s oy sauce, the re served broccoli, a nd a fe w s quirts of Sriracha, if you wish. M ix and cook 2 to 3 m inutes, until everything is heate d through and the
sauce has thickened slig htly.
Serve immediately.
September 2013
The McDougall News letter
Volume 12, Issue 09
TIP: To eas ily make this soy-free, our Operations Ma nager, Tiffa ny Hobs on, makes this dish with 3 cups cube d, cooke d pota toes
instead of the tofu.
TAHINI SAUCE
We us e this sauce in our S tella Blues T ofu Scramble and fa lafe l wraps. This is a higher-fa t sa uce be cause of the tahini, so use it sparingly. For a spicier taste, stir in a s quirt or two of Sriracha or other hot sauce.
Preparation Time: 5 minute s
Servings: Makes 2 cups
¾ cup raw or toasted tahini (se same paste)
¼ cup fresh lemon juice
2 cloves garlic, crus he d or mince d
Com bine the ta hini, le mon juice, garlic, and 1 cup of water in a food process or or ble nder a nd process or blend until smooth. Use
imme dia tely, or transfer to an a irtig ht conta iner a nd refrigerate for up to 3 days.
Recipes from Ellen Jaffe Jones
Elle n was the g uest chef a t our las t weekend. Her de licious recipe s served a t the event are below.
Elle n Jaffe Jones began a pla nt-base d die t 32 years ago after s he a lm ost died of a colon blockage.
She rece ntly wrote Ea t Vega n on $4 a Day after wa tching too many s tories saying eating hea lthfully on a budget was impossible. She has taught cooking class es for Physicians Committee for Responsible Me dicine. Ellen is currently 3rd in running in F lorida in the 200, 400 and 1500 meters,
4th in the 100 meters, and credits her running s uccess to a vegan diet. Her ne wes t book, Kitche n
Divided-Vega n Dishes for Semi-V egan Households was born a fter recognition of how many "mixe d
marriages" exist in ne w a nd long-term vegan relationships. She ca lls herself the “Veg Coach” and
“The Broccoli Re p.”
CALABACITAS (BURRITO FILLING)
Serves: 10 Cost: $.25/serving
This makes a wonderful s ide dish if you choos e not to use it in a burrito. To “stre tch” it, serve it on te n (10-inch) whole -grain flour
tortillas. It’s a mazing how many children say they don’t like vegetables. But I’ve never me t a child ye t who didn’ t love this veg eta- packe d recipe.
1 small yellow onion, finely choppe d
2 ta bles poons water
2 small z ucchini, quartere d lengthwise a nd slice d
4 ounces white button mus hrooms, slice d
1/2 teaspoon chili powder
1⁄2 teas poon ground cumin
1⁄4 cup frozen cor n
Ground pe pper to tas te
Put the onion and 1 ta bles poon of the water in a large skille t over medium-high hea t and cook and stir until the wa ter ha s eva porated. Stir in the rema ining 1 ta bles poon of the water, the z ucchini, a nd mushrooms, cover, and cook for 10 minutes, or until the
zucchini a nd mushrooms have relea sed their juices. Decrease the heat to low. Stir in the chili powder and cum in, cover, and cook
for 5 minutes, or until the mushr ooms are s oft. Stir in the corn and cook for 5 m inutes to heat through. Seas on with pe pper to
taste.
September 2013
The McDougall News letter
Volume 12, Issue 09
TIP: Childre n love to be inv olved in crea ting their meals. T hey ca n build their own burritos when you serve Calaba citas with s mall
bowls of condiments, such as avocado slices, vega n chees e, sliced olives, parsley sprigs, sa lsa, and choppe d toma toes.
TASTE OF T HAI S AUTÉ
Serves: 6 Cos t: $1.50/serving
This colorful, creamy sa uté has the rich flavors of y our favorite res taurant takeout, but without the high price tag.
½ cup liquid vegeta ble broth
1 onion,chopped
1 ta bles poon mince d fres h ginger
3 garlic cloves,mince d
1⁄4 teas poon crushed re d pepper flakes
1 teas poon ground coria nder
1 teas poon ground cumin
1 red bell pepper, finely chopped
1 cup carrot s lices
1 cup cut green bea ns
2 cups vege table broth
1⁄2 cup chopped fresh tha i bas il or s weet bas il
2 ta bles poons low-s odium soy sa uce
1 teas poon ground turmer ic
1 eggpla nt, cut into bite-sized pieces
2 cups cauliflower florets
1 ta bles poon freshly squeeze d lime juice
1 teas poon agave ne ctar or maple syrup
3 cups cooked brown rice or mille t
Heat half of the vege table broth in a wok or large skillet over me dium-high hea t. Add the onion a nd ging er and cook a nd stir for 1
minute. A dd the garlic a nd re d pepper flakes and cook a nd stir for a bout 30 seconds, or until fragrant. Add m ore broth as needed
to prevent sticking. Add the coria nder, cumin, and turmeric a nd cook and s tir for 30 seconds. Add the eggpla nt, cauliflower, bell
pepper, carrot, and gree n beans a nd stir we ll to coat the vegeta bles with the seasonings. Stir in the vegeta ble stock a nd bring to a
boil. De crease the hea t to low a nd cook, uncovered, for 3 minutes, adding wa ter if neede d to keep the ingredients from s ticking to
the skillet. Cook, stirring occasiona lly, for 5 minutes, or until the vegeta bles are tender but not over- cooke d. Add the basil, soy
sauce, lime juice, and agave nectar a nd cook a nd stir for 1 minute.
Serve over rice.
LOAD 'EM UP BURRITOS
Serves: 8-10 Cos t: $1.25/Serving
Dinners are happy occasions when kids fee l that they have contr ol over what they eat. Like Cala bacitas, this recipe works well
whe n served with small bowls of condime nts. T he ingredients are not se t in s tone, s o include a ny nutritious toppings tha t the kids
request.
1 1⁄2 cups cooke d or canned kidney beans, draine d a nd rinse d
1 can (6 ounces) unsa lte d toma to pas te
10 (10-inch) whole-grain flour tor tillas
10 (6-inch) corn tortillas
1 ta bles poon water
12 ounces white button mushrooms, thinly sliced
1 swe et onion, choppe d
4 large carrots, shre dde d
September 2013
The McDougall News letter
Volume 12, Issue 09
2 cups s hredded romaine le ttuce
1 can (6 ounces) s mall olives, drained and s liced
1 to 2 tomatoes, chopped
1 avoca do, diced (optiona l)
4 ounces alfalfa sprouts (optional)
1⁄2 cup raw sunflower se eds (optiona l)
3 radis hes, slice d or shredde d (optional)
Preheat the oven to 350 degrees F.
Put the beans and toma to paste in a food processor a nd pulse for 2 to 3 minutes, or until
smooth. A lterna tive ly, put the bea ns in a me dium bowl, mas h the m thoroughly with a fork, and stir in the toma to pas te until well
mixe d. Put the whole-grain flour tor tillas in a large glass baking dis h, and put the corn tortillas in a separate large g lass baking dish.
Allow the tortillas to curl a little so that they fit. Spread some of the bea n m ixture on top of each tortilla to make burritos a nd bake
for 5 to 10 minutes, or until the tortillas are toas ty and jus t golde n around the edges.
While the burritos are baking, put the wa ter in a small skille t over medium hea t. Add the m ushrooms a nd onion, keeping the m separated, and cook over me dium heat for 10 minutes, adding more wa ter as it evaporate s, 1 tablespoon at a tim e, until the onion is
transluce nt.
Arrange the mushrooms, onion, carrots, le ttuce, olives, tomatoes, and the optional avocado, alfa lfa s prouts, sunflower seeds, and
radishes in se parate piles on a large platter or in individual s erving bowls. Serve the burritos with the top-pings on the side.
SAVE-CAS H QUINOA LOAF
Serves: 8 Cos t: $.75/serving
Fiber, protein, and vegeta bles are all rolled into one in this flavor-packed loaf. Add a leafy green sala d for an afforda ble, satis fying
dinner.
1⁄2 cup plus 3 tables poons water
8 ounces white button mus hrooms, slice d
3⁄4 cups cooked or ca nne d garba nzo bea ns, drained and rins ed
3⁄4 cup rolle d oa ts
2 cups cooked quinoa
1 cup frozen green peas
1⁄2 cup chopped fresh parsley, or 1 ta bles poon mince d fres h thyme, or both
10 sundried tomatoes, soake d in water for 1 hour, drained, a nd chopped
1⁄2 cup chopped re d onion (about 1⁄2 onion)
Salt (optional)
Ground pe pper (optiona l)
Preheat the oven to 350 degrees F.
Put 1 tablespoon of the wa ter and the mus hrooms in a large skille t a nd cook, stirring occas ionally, over medium -high heat for 6 to
8 minutes. Add 2 more ta bles poons of the water, 1 ta bles poon at a time, as it evapora tes. Transfer the m ushrooms to a large bowl
and s et as ide.
Put the beans, oats, a nd remaining 1⁄2 cup wa ter in a food processor a nd pulse until almos t sm ooth. Combine the bean mixture,
quinoa, peas, parsley, tomatoes, onion, and sa lt and pe pper to tas te with the m ushr ooms in the large bowl a nd s tir well. Transfer
the mixture to the prepare d loaf pan and ge ntly press down. Bake for 1 to 11⁄4 hours, or until firm a nd golden brown. Remov e
from the oven and cool for 10 minutes before slicing a nd serving.
TIP: Leftover slices are de lectable in sandwiches or s tuffed into whole whea t pita bread.