John A. McDougall - The New McDougall Cookbook: 300 Delicious Ultra-Low-Fat Recipes

PRAISE FORThe NewM C DOUGALL
COOKBOOK John and Mary McDougall are reaching millions of people with information that can be life-saving. This book shows how food can be both delicious and nutritious. Dean Ornish, M.D., president and director, Preventative Medicine Research Institute; author of Dr. Dean Ornishs Program for Reversing Heart Disease Scientific understanding of good nutrition is but one step; putting it into practice is quite another. John and Mary McDougall have done both. T.

Colin Campbell, professor and director, China-Oxford-Cornell Diet, Lifestyle, and Nutrition Project, Cornell University; and Karen Campbell J OHN AND M ARY M C D OUGALL live in Santa Rosa, California, where John runs a nationally renowned inpatient program at St. Helena Hospital and Mary teaches health-promoting cooking. In addition to their books, they have recently launched McDougalls Right FoodsTM, featuring prepackaged healthy instant meals. The New McDOUGALL COOKBOOKJohn McDougall, M.D.,
and Mary McDougall A PLUME BOOK PLUME Published by the Penguin Group Penguin Group (USA) Inc., 375 Hudson Street, New York, New York 10014, USA USA | Canada | UK | Ireland | Australia | New Zealand | India | South Africa | China Penguin Books Ltd, Registered Offices: 80 Strand, London WC2R 0RL, England For more information about the Penguin Group visit penguin.com First published in the United States of America by Dutton, a member of Penguin Group (USA) Inc., 1993. First Plume Printing 1997. REGISTERED TRADEMARKMARCA REGISTRADA Copyright John A.

McDougall and Mary McDougall, 1993 All rights reserved. No part of this product may be reproduced, scanned, or distributed in any printed or electronic form without permission. Please do not participate in or encourage piracy of copyrighted materials in violation of the authors rights. Purchase only authorized editions. THE LIBRARY OF CONGRESS HAS CATALOGED THE DUTTON EDITION AS FOLLOWS: McDougall, John A. cm. cm.

Includes index. ISBN: 978-1-101-64513-0 1. Low-fat dietRecipes. 2. Vegetarian cookery. I.

McDougall, Mary A. (Mary Ann) II. Title. RM237.7.M42 1993 614.5638dc20 92-41041 The recipes contained in this book are to be followed exactly as written. The Publisher is not responsible for your specific health or allergy needs that may require medical supervision. The Publisher is not responsible for any adverse reactions to the recipes contained in this book.

Neither the publisher nor the author is engaged in rendering professional advice or services to the individual reader. 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. Neither the author nor the publisher shall be liable or responsible for any loss or damage allegedly arising from any information or suggestion in this book. The NewMcDOUGALL
COOKBOOK

Many of you dont have the time to read through a 350-page book on diet and health before you change your way of eating. The first two chapters offer the essence of the McDougall Program diet, presented more concisely than ever before.

Close to 350 of Mary McDougalls recipes and contributions of faithful followers of the McDougall Program follow this short introduction. These creations mark a tremendous jump forward in creativity and tastiness. Also included is an updated Canned and Packaged Products List. You and your family will be introduced to some of the best-tasting food youve ever enjoyed, and the changes you will see in your health and appearance will very much reward the efforts you will make to alter your eating habits. Medical Care Many people turn to the McDougall Program for medical reasons, and, of course, one of the goals of the program is to get people off medication. One of the comforts gained by the patients who attend my program at St.

Helena Hospital and Health Center is medical supervision. Within the first few days most have stopped taking all pills for controlling diabetes and high blood pressure; some have stopped taking all insulin and heart medications. All of this is done under the guidance of a physician familiar with the effects of diet and exercise on health and medication needs. If you are actually sick or taking medication, I strongly urge you to find such a doctor to help you make important medical decisions. Changes in diet and lifestyle can be very powerful. And unless medication dosages are reduced properly over a period of time, you could experience adverse effects.

Furthermore, any disease requires correct diagnosis, and many people need more help than a healthful diet and lifestyle alone can provide. So make the effort to achieve a doctor-patient relationship that is productive and pleasant. Times are changing, happily, and nowadays many more doctors are realizing the importance of good nutrition for health and healing. Your improvement may be just the kind of instruction your doctor needs to stimulate further interest in the subject and to treat patients with similar problems. Nutritional Adequacy A starch-based diet with the addition of fruits and vegetables as recommended in the McDougall Program is ideal nutrition for adults and children over the age of two years. All of your needs for protein, essential amino acids, essential fats, carbohydrates, minerals, and vitamins are supplied in optimal amounts for growth and maintenance.

Requirements for vitamin B12 may be the only exception. Very rare cases of B12 deficiency have been found in strict vegetarians. To guard against this risk, you should take 5 mcg (micrograms) of B12 per day if you are pregnant or nursing, or have been on the Program without other reliable sources of B12 for more than three years. Human breast milk exclusively is the ideal nutrition for the first six months of life. Infant formulas are a poor substitute. Starches and fruits (and some vegetables) are added at about six months, but breast milk (or a substitute) is continued until at least two years.

Most children tolerate high-fat plant foods, such as nuts (e.g., in the form of peanut butter), seeds, olives, avocados, and soybeans (e.g., in the form of tofu), well, and many can use the extra fat and calories. Program Modifications Variations in the Program are occasionally made for individuals. Common diet modifications include the following: