John A. McDougall - The McDougall Quick and Easy Cookbook: Over 300 Delicious Low-Fat Recipes You Can Prepare in Fifteen Minutes or Less

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Table of Contents

PUBLISHERS NOTE

The ideas, procedures and suggestions contained in this book are not intended as a substitute for consulting with your physician. All matters regarding your health require medical supervision.

PLUME
Published by the Penguin Group
Penguin Books USA Inc., 375 Hudson Street, New York, New York 10014, U.S.A.
Penguin Books Ltd, 27 Wrights Lane, London W8 5TZ, England
Penguin Books Australia Ltd, Ringwood, Victoria, Australia
Penguin Books Canada Ltd, 10 Alcorn Avenue, Toronto, Ontario, Canada M4V 3B2
Penguin Books (N.Z.) Ltd, 182-190 Wairau Road, Auckland 10, New Zealand

Penguin Books Ltd, Registered Offices: Harmondsworth, Middlesex, England
First published by Dutton, an imprint of Dutton Signet,
a division of Penguin Books USA Inc.
Distributed in Canada by McClelland & Stewart Inc.

First Printing, August, 1997

Copyright John A. McDougall and Mary McDougall, 1997

All rights reserved

REGISTERED TRADEMARKMARCA REGISTRADA

LIBRARY OF CONGRESS CATALOGING-IN-PUBLICATION DATA:
McDougall, John A.

The McDougall quick and easy cookbook : over 300 delicious recipes you can
prepare in fifteen minutes or less / John A. McDougall and Mary McDougall.
p. cm.
Includes index.

eISBN : 978-1-101-11746-0

1. Low-fat dietRecipes. I. McDougall, Mary A. (Mary Ann) II. Title.
RM237.7M417 1997
641.5638dc21 97-3453
CIP

Without limiting the rights under copyright reserved above, no part of this publication may be reproduced, stored in or introduced into a retrieval system, or transmitted, in any form, or by any means (electronic, mechanical, photocopying, recording, or otherwise), without the prior written permission of both the copyright owner and the above publisher of this book.

This book is printed on acid-free paper.

http://us.penguingroup.com

To the modern-day homemaker/breadwinner/parent/husband or wife/community project member/PTA volunteer who deserves, after a hard days work, great-tasting, effortless meals.

Acknowledgments

Our gratitude and thanks to:

Lisa Kahn of Mona Lisa Designs for providing the artwork for our book. Silver Tree, a dedicated employee of The McDougall Wellness Center, for researching the product list. A very special thanks to all of you who sent us your suggestions and recipes; a list of the contributors is found on page 309. (Our apologies to anyone we overlooked.) Dr. McDougalls Right Foods, the mission-oriented company that has made great health effortless. The McDougall Program at St. Helena Hospital in the Napa Valley, a live-in experience that assures success with the McDougall Program (our professional staff locks you up for twelve days of summer camp). The employees of The McDougall Wellness Center, who make you feel like the most important person in the world when you call for help.

If you have any questions, or ideas you would like to share, please write or call.

The McDougall
Wellness Center
PO Box 14039
Santa Rosa, CA 95403
Telephone: (707) 576-1654
Book orders: (800) 570-1654
FAX: (707) 576-3313
E-mail: drmcdougall@drmcdougall.com
On the web: http://www.drmcdougall.com

Dr. McDougalls Right Foods
101 Utah Avenue
San Francisco, CA 94080

The McDougall Program/
St. Helena Hospital
650 Sanitarium Drive
Deer Park, CA 94576
Telephone: (415) 635-6000
FAX: (415) 635-6010
Food orders: (800) 367-3844
E-mail: drmcdougall@right
foods.com
On the web: http://www.right-foods.com

Telephone: (707) 963-6365
Reservations: (800) 358-9195

Introduction

Y ou will no longer have to make a choice between good health and your busy life. All of the recipes in The McDougall Quick and Easy Cookbook require 15 minutes or less to prepare and taste better than meals that take hours in the kitchen (cooking times are often longer than 15 minutes). Carefully selected combinations of starches, vegetables, fruits, and spices, time-saving steps and the use of already cooked healthy ingredients are the secrets to the success of these recipes. When Mary read on the radio show the recipe for Speedy International Stew, which contains only three ingredients, she received dozens of comments, all of which expressed the same sentiment, I never realized such a simple combination of ingredients could taste so great. After just one terrific taste experience youll dig deeper into the book and discover how delicious easy meals can be.

The book is designed for quick learning as well as fast meals. Scattered throughout the recipes you will find snapshots of essential information on nutrition, medicine, and food. The recipe section gives you helpful hints for preparing and serving dishes. Quick tips are provided to speed up easy meals. An up-to-date canned and packaged products list appears at the end of the book. Read the ingredient labels carefully, because some products may contain ingredients you should avoid for your health.

Diet is powerful medicine, and you need to be prepared for the changes that will take place when you improve the quality of your bodys food supply. If like most Americans, you are relatively healthyjust a little fat, constipated, headachy, and arthriticthen you can start the program today without fear of serious side effects. You should expect to see immediate improvements as you start pumping the right fuel into your engine.

However, if you are seriously ill, you should change your diet only under the supervision of a qualified doctor. You may have special dietary requirements, such as a very low protein and potassium diet for kidney failure. This warning is also important if you are on medication, especially heart, blood pressure, or diabetes medications. You must have a physicians help to adjust your medicationusually to lower or eliminate itwhen you change your diet. Diabetes medication can dangerously lower the blood sugar if it is not reduced or stopped when the McDougall diet causes the bodys own insulin to work more efficiently. In most cases when you and your doctor are making adjustments, it is better to err on the side of reducing medication sooner, rather than later.

The McDougall Program is ideal nutrition, as well as powerful medicine. One addition you should make if you are following the diet strictly for more than 3 years, or you are pregnant or nursing a baby, is to add a non-animal source of B12 to your diet (5 micrograms daily from a quality vitamin supplement).

The McDougall Quick and Easy Cookbook is a practical resource to help you achieve permanent control over your health and appearance. However, if you are starting the McDougall Program for serious medical problems you should refer to the other McDougall books listed below, which will provide you with essential information.

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