1THE McDOUGALL PROGRAM 10-DAY RECIPESMary McDougall created all recipes unless otherwise noted.DAY 1 - FRIDAYDay 1 – DinnerITALIAN DRESSINGPreparation Time: 5 minutesServings: makes about 2 cups1 cup red wine vinegar½ cup rice vinegar¼ cup lemon juice¼ cup sugar½ tablespoon oregano½ tablespoon basilPlace all ingredients into blender or food processor to combine. Keeps in refrigerator forseveral weeks.STRAWBERRY SALAD DRESSINGPreparation Time: 10 minutesChilling Time: 2 hoursServings: makes about 3 cups½ pound VERY ripe strawberries1 ½ cups burgundy vinegar¼ cup soy sauce or tamari USE TAMARI2 cloves garlicpinch of black pepper1 cup honeyClean the strawberries and place in a blender jar. Add the vinegar, soy sauce, garlic, andpepper and process until smooth. Add the honey while the blender is running and processuntil well blended. Pour into a covered container. Refrigerate at least 2 hours to allowflavors to blend.Hints: This dressing tastes wonderful on leafy green salads. Be sure to use very ripestrawberries, ones that are too mushy to eat whole, for the best flavor. You may want toadjust the amount of honey added to the dressing depending on how sweet your strawberriestaste. This will keep in the refrigerator for at least 1 week. It may also be frozen and thendefrosted for later use. To thicken this dressing slightly, stir in 2 teaspoons guar gum untilwell mixed. Let rest for several hours to achieve desired thickness.Dr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

2ITALIAN VEGETABLE SOUPBy Tiffany HobsonPreparation Time: 25 minutesCooking Time: 35 – 40 minutesServings: 4 to 61 large yellow onion, diced8 cloves of garlic, minced2 stalks of celery, diced2 carrots, diced1 zucchini, diced1 yellow squash, diced1 teaspoon dried thyme1 teaspoon dried Italian herb mix1 teaspoon dried oregano leavesSeveral twists of freshly ground black pepper1 box (26.46 ounces) Pomi chopped tomatoes1 box (32 ounces) low-sodium vegetable broth1/8 cup tomato paste USE NO SALT ADDED1 can (15 ounces) Cannellini (white kidney) beans, drained and rinsed USE NO SALT ADDED1 bunch of lacinato kale, stripped from stems and finely chopped1/8 cup fresh Italian parsley, stripped from stems and finely choppedIn a non-stick pot, dry sauté the onion, garlic, celery, carrots, zucchini and yellow squashover medium to medium-high heat covered, stirring occasionally, until the vegetables becometender, about 10 minutes. Add the thyme, Italian herb mix, oregano and several twists offreshly ground black pepper and mix well with the vegetables. Cook for another 3 to 5minutes. Add the tomatoes, vegetable broth and tomato paste, mix well and bring to a boil.Reduce heat to low. Add beans, kale and parsley and mix well. Cook for an additional 5 to 7minutes until the kale has started to wilt. Serve immediately. Add more freshly ground blackpepper and salt to taste, if desired.ITALIAN SCALLOPED POTATOESBy Tiffany HobsonPreparation Time: 20 minutesCooking Time: 1 hour 15 – 20 minutesServings: 6 to 89 Yukon potatoes, peeled and cut into ¼ inch slices10 garlic cloves, minced1 teaspoon dried Italian herb mix1 teaspoon dried oregano leaves1 teaspoon dried thyme1 pound fresh baby spinach leaves1 tablespoon waterDr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

3½ - 1 cup Arrabbiata Sauce (see recipe below) or fat-free pasta sauce from a jar3 – 4 Roma tomatoes, cut into ¼ inch slices½ yellow onion, cut into big rings1 red bell pepper, cut into big ringsPreheat oven to 375 degrees.In a large pot, cook the spinach and water on medium heat for 3 – 4 minutes. Drain the extrawater from the spinach using a colander. Set aside for later use.In a big bowl, combine the potatoes, garlic and spices and use your hands to mix everythingwell.In a 9 x 13 Pyrex dish, place just enough Marinara sauce to lightly coat the bottom of thedish, about ¼ - ½ cup. Place a layer of potatoes on top of the sauce. Add the cooked spinachon top of the potatoes. Place the rings of onion and bell pepper all over the spinach. Add theremaining potatoes for the final layer. Take the extra spices from the bowl and spread themevenly over the potatoes. Add more Marinara sauce to cover the potatoes, about ¼ - ½ cup.Bake uncovered for 30 – 45 minutes, until potatoes start to become tender. Add a layer ofRoma tomatoes on the top of the dish and switch your oven to broil. Continue to cookuncovered until potatoes are a golden brown and tomatoes are roasted, about 15 – 25minutes. It is important to watch your dish when broiling so your food does not burn and turnblack. Salt to taste, if desired.ARRABBIATA SAUCEBy Tiffany HobsonPreparation Time: 10 minutesCooking Time: 1 hour 15 minutesServings: 4 to 61 large yellow onion, diced8 cloves of garlic, minced2 teaspoons crushed red pepper flakes1 box (26.46-ounces) Pomi chopped tomatoes1 box (26.46-ounces) Pomi strained tomatoes1 big bay leaf15 whole basil leavesIn a large non-stick skillet, dry sauté the onion over medium heat, stirring frequently, untilthe onion becomes translucent and is just starting to caramelize (when the onion starts toturn a light brown color, but most of the onion is still translucent), about 10 – 15 minutes.Add the garlic and crushed red pepper flakes and mix well. Add both the chopped andstrained tomatoes, mix well, and bring to a simmer. Add the bay leaf and stir. Partially coverthe skillet with a lid and simmer the sauce for 1 hour to allow the sauce to become thick,stirring about every 10 to 15 minutes. Turn off the heat and add the basil leaves, stirringDr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

4well. Serve over pasta, polenta or potatoes. Remove the bay leaf and basil leaves when usingas a sauce or in other dishes (such as the Italian Scalloped Potatoes above).Note: You may leave out the crushed red pepper flakes for a traditional Marinara sauce.TOFU LASAGNAPreparation Time: 30 minutesCooking Time: 60 minutesResting Time: 45 minutesServings: 6-8Prepare the tofu ricotta before assembling the lasagna.Tofu Ricotta:1 12.3-ounce package silken tofu USE MORI-NU ORGANIC SILKEN TOFU1 pound fresh water-packed tofu¼ cup nutritional yeast¼ cup lemon juice¼ cup non-dairy milk USE OAT MILK1 teaspoon basil1 teaspoon oregano½ teaspoon garlic powder¼ teaspoon saltSeveral twists freshly ground pepperCombine all ingredients in a food processor and process until smooth (or see hint below). Setaside.Lasagna:1 recipe tofu ricotta (see recipe above)1 10-ounce package frozen chopped spinach, thawed and squeezed dry (see hints below)8 ounces no-boil lasagna noodles (see hints below) USE TINKYADA BROWN RICE PASTA,LASAGNE2 25-ounce jars fat-free pasta sauce or Marinara Sauce (see recipe below)Add the spinach to the tofu ricotta mixture and stir well to mix.Preheat the oven to 350 degrees.Pour about 1 cup of the pasta sauce into the bottom of a 9 x 13-inch baking dish. Place alayer of noodles over the sauce. Spread half of the tofu mixture over the noodles. Pouranother cup or so of the pasta sauce over the tofu mixture and spread evenly. Add anotherlayer of noodles and spread the remaining tofu mixture over them. Pour another cup or so ofsauce over the tofu and spread evenly. Top with another layer of noodles and another cup orso of the sauce, making sure all the noodles are covered. Cover with parchment paper thencover the parchment with aluminum foil, crimping the edges under the baking dish top to sealthe top well. Bake for 60 minutes. Let rest for at least 45 minutes before cutting.Dr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

5Hints: To make the tofu ricotta without a food processor, place both kinds of tofu in a largebowl and mash well with a bean masher. This will result in a slightly less “creamy” mixture.Stir in the remaining ingredients. For a more spinach flavored lasagna, use 2 10-ouncepackages of spinach, thawed and squeezed dry. Do not mix with the tofu, instead, layer overthe tofu mixture before covering with the sauce. To add more vegetables to the sauce, sautésome onions and mushrooms in a dry nonstick pan until softened, about 5 minutes. Add this tothe pasta sauce before using in the recipe. Other vegetables may also be added as desired.Another delicious option is to thinly slice some zucchini lengthwise and lay these strips overthe tofu in each layer. No-boil lasagna noodles are available in most supermarkets and naturalfood stores. Look for whole grain varieties when possible. For a fantastic gluten-free option tothe wheat lasagna noodles, use Tinkyada brown rice lasagna noodles. They also do not needto be boiled ahead of time before using in recipes.MARY’S MARINARA SAUCEPreparation Time: 15 minutesCooking Time: 1 to 2 hoursServings: 4 to 61 onion, chopped½ pound button mushrooms, chopped2 – 4 cloves garlic, minced1 15-ounce can stewed tomatoes USE NO SALT ADDED1 15-ounce can tomato puree USE NO SALT ADDED1 15-ounce can tomato sauce USE NO SALT ADDED1 teaspoon dried basil1 teaspoon oregano (optional)2 tablespoons parsley flakes2 green bell peppers, coarsely choppedSauté the onion, mushrooms, and garlic in a small amount of water, for 10 minutes. Add theremaining ingredients. Simmer, uncovered, over low heat for 1 to 2 hours, until thick. Serveover pasta or whole grains or use in casseroles.Variation: Try substituting fresh herbs for dried in this sauce. They’ll really jazz it up. Use 1½teaspoons each of chopped fresh basil and fresh oregano, and ¼ cup of chopped fresh parsley.PARMESAN CHEESE SUBSTITUTEPreparation Time: 5 minutesServings: about 1 cup½ cup Almond meal½ cup Nutritional yeastMix the ingredients together in a jar. Shake well. Store in the refrigerator until ready to use.Hints: Prepared almond meal is available at most stores. You can make your own by pulsingraw almonds in a food processor until very finely ground. Store almond meal in the freezerDr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

6until ready to use. You may also add a small amount of onion powder and salt, if desired, toyour ingredients.Dr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

7DAY 2 - SATURDAYDay 2 – BreakfastSTEEL CUT IRISH OATMEALPreparation Time: 5 minutesCooking Time: 45 minutesServings: 44 cups water1 cup steel cut oats USE GLUTEN FREEBring the water to a boil. Add the oats and mix well. When the mixture starts to thickenslightly, reduce heat and simmer uncovered for 30-40 minutes, stirring occasionally.Variation: To soak the oats overnight, bring the water to a boil, add the oats, stir and turn offthe heat. Cover and let rest overnight. In the morning, bring the heat up on the pot and cookover low heat, uncovered for about 10-12 minutes. To add a bit of sweetness to the oats adda few currants to the water before boiling, then follow directions above.HASH BROWNSPreparation Time: 10 minutesCooking Time: 15 – 20 minutesServings: 24 – 5 cups shredded potatoesPreheat a non-stick pan for 30 seconds, then add the potatoes to the dry pan. Flatten slightly,cover with a lid, and cook over medium-high heat for 5 – 8 minutes before turning. (Freshshredded potatoes will cook faster than frozen shredded potatoes.) Turn over and cookpotatoes for another 7 – 10 minutes on the other side. Turn as often as you like for evenbrowning.Hints: Shredded potatoes may be purchased in supermarkets and natural food stores, eitherfrozen or fresh. Check to make sure there are no added oils. You can easily shred your ownpotatoes using a food processor. Chopped onions and peppers also make a delicious additionto Hash Brown potatoes.CREAMY WHITE BEAN MUSHROOM GRAVYBy Katie Mae, MSPreparation Time: 20 minutesCooking Time: 15 minutesServings: 4 to 81 medium to large (8 ounces) onion, chopped6 medium (5 ounces) Crimini mushrooms, choppedDr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800-941-7111

81 large portabella mushroom, diced4.5 ounces celery (2 stalks)1 tablespoon minced garlic1 ¼ cup unsweetened, non-dairy milk USE OAT MILK¾ cup cooked white beans USE NO SALT ADDED1 tablespoon nutritional yeast1 tablespoon rice vinegar½ tablespoon poultry seasoning½ teaspoon freshly ground black pepperAdd the onion, both mushrooms, celery and garlic to a sauté pan over medium heat. Coverand sauté for 5 minutes, or until onions are translucent and the mushrooms are tender.Transfer the veggies to a blender. Add the remaining ingredients and blend until creamy.Blending the gravy for a few extra minutes in the blender will warm it slightly. However, ifyou’re like me and prefer your gravy hot, transfer it to a saucepan on the stovetop. Heat onlow-medium until the sauce starts to simmer, stirring occasionally. Serve over hash browns,mashed potatoes, pasta or even simple steamed veggies.FLUFFY PANCAKESPreparation Time: 10 minutesCooking Time: 10 minutesServings: Makes 10 to 12 pancakes¾ cup whole wheat pastry flour¾ cup unbleached white flour2 teaspoons baking powderDash salt1 cup mashed ripe banana (about 2 bananas)1 tablespoon egg replacer1 tablespoon lemon juice1 cup non-dairy milk USE OAT MILK½ cup sparkling water1/3 cup fresh blueberries (optional)Mix the flours, baking powder, egg replacer and salt together in a bowl. Place the bananas inanother bowl and mash well. Stir into the bananas, lemon juice, non-dairy milk, and sparklingwater and mix again. Pour into the dry ingredients and stir together. Stir in the blueberries.Do not over mix.Heat a nonstick griddle over medium heat. Pour mixture by ¼ cup measure onto the dry,heated griddle. Flip and turn over when bubbles start to appear on the surface. Cook untilbrown on both sides. Repeat until all

Preparation Time: 20 minutes Cooking Time: 1 hour 15 – 20 minutes Servings: 6 to 8 9 Yukon potatoes, peeled and cut into ¼ inch slices 10 garlic cloves, minced 1 teaspoon dried Italian herb mix 1 teaspoon dried oregano leaves 1 teaspoon dried thyme 1 pound fresh baby spinach leaves 1 tablespoon water . Dr. McDougall’s Health & Medical Center PO Box 14039 Santa Rosa, CA 95402 1-800 .