Category: Recipes I Have Tried

Breakfast Bowls Recipe | Dr. McDougall

https://www.drmcdougall.com/recipes/breakfast-bowls/

Ingredients
2 Cups Shredded hash brown potatoes
1 Cup Cooked brown rice
1 Cup Fresh spinach, kale, or chard
1/3 Cup Frozen corn kernels, thawed
1/4 Cup Green onions, chopped
Green Enchilada Sauce (see below)
Salsa

Directions
Place the potatoes in a dry nonstick skillet.

Cover, and cook for about 5 minutes over medium heat before turning for the first time.

Continue to cook and turn frequently until lightly browned, about 12 minutes.

Add the remaining ingredients, and cook, stirring occasionally, until heated through.

Green Enchilada Sauce Preparation Time: 5 minutes Cooking Time: 10 minutes Servings: 1 quart

1 7-ounce can Mexican green sauce
3 1/2 cups water
4 tablespoons cornstarch

Chopped fresh cilantro for garnish (optional)

Combine all of the ingredients except the cilantro.

Cook over medium heat, stirring constantly, until the mixture boils and thickens.

Add the cilantro just before serving.

Thai noodle bowl 🍚

1/3 block tofu
4 oz cooked rice noodles
1/2 cucumber, chopped

1/4 cup carrot, shredded
2 cups spring mix, soy sauce & garlic powder

Dressing (makes 2 servings)
4 tbsp powdered peanut butter
2 tbsp maple syrup
1 tbsp soy sauce
4 tbsp soy milk
1 tsp of powdered garlic and ginger

INSTRUCTIONS

Cut your tofu into 1/2 inch pieces and place in a small bowl, add 1 tbsp soy sauce and and a a sprinkle of garlic powder (1 tsp) and toss.

Air fry or bake on 400°F (205°C) for 8-10 minutes.

Mix together dressing ingredients
and store half for later.

Place all ingredients in a bowl and pour the dressing over top.

Pollo Loco Black Beans (low-SOS)

USES TWO 15 oz CANS BEANS

  • Prep time: 5 minutes
  • Cook time: 15 minutes
  • Yield: 4 servings

Ingredients

  • Beans: 2 cans (15 oz each) no-salt-added black beans (rinsed and drained thoroughly)
  • Liquid Base: 1 cup low-sodium vegetable broth (divided into 2 tablespoons and 14 ounces)
  • The “Sweet”: 1 tablespoon pure maple syrup or date paste
  • The “Tang”: 1 tablespoon no-salt-added tomato paste + 1 tablespoon apple cider vinegar
  • Smokiness & Aromatics: 1/4 teaspoon smoked paprika, 1/4 teaspoon garlic powder, 1/4 teaspoon onion powder
  • Heat (Optional): A small pinch of low-sodium hot sauce or cayenne pepper

Instructions

  1. Water-Sauté the Spices: Heat 2 tablespoons of your low-sodium vegetable broth in a medium saucepan over medium heat until it begins to simmer. Add the smoked paprika, garlic powder, and onion powder. Stir constantly for 30 seconds. The heat and moisture will wake up the flavor compounds in the spices without burning them.
  2. Build the Sauce: Whisk in the remaining vegetable broth, tomato paste, apple cider vinegar, and your maple syrup or date paste directly into the toasted spice mixture. Stir until the tomato paste completely dissolves.
  3. Simmer the Beans: Dump in the rinsed black beans. Bring the liquid to a gentle boil, then turn the heat down to a low simmer.
  4. Thicken: Simmer uncovered for 10 to 12 minutes, stirring occasionally. The sauce will naturally reduce, thicken, and glaze the beans.
  5. Finish: Use the back of your spoon to mash a few beans against the side of the pot to achieve that signature, thick restaurant-style texture. Remove from heat and enjoy.

Nutrition

Recipe contains 4 servings

(Nutrition Per Serving = 1/2 can of beans)

* Calories: 219 kcal
* Total Fat: 0.7 g
* Saturated Fat: 0 g
* Sodium: 43 mg
* Total Carbohydrates: 40 g
* Dietary Fiber: 13.3 g
* Sugars: 3 g
* Protein: 13.3 g

Pollo Loco Cilantro Lime Brown Rice – low-SOS



* **Prep time:** 5 minutes
* **Cook time:** 45 minutes
* **Yield:** 4 servings

Ingredients

* Rice: 1 cup short-grain or long-grain brown rice (rinsed well)
* Cooking Liquid: 2 cups water or low-sodium vegetable broth (for extra savory depth)
* The Aromatics: 2 cloves garlic, finely minced
* The Fresh Finish: 1/2 cup fresh cilantro, finely chopped
* The Citrus: 2 tablespoons fresh lime juice + 1 teaspoon lime zest

Instructions

1. **Toast the Rice & Garlic:** Heat a dry, non-stick saucepan over medium heat. Add the rinsed brown rice and minced garlic. Toast dry for 1 to 2 minutes, stirring constantly, until the garlic is fragrant and the rice grains smell slightly nutty. (This dry-toasting technique locks in flavor without needing oil).

2. **Simmer:** Carefully pour in the 2 cups of water or low-sodium broth. Bring the liquid to a rolling boil.

3. **Cook Low and Slow:** Once boiling, cover the pot with a tight-fitting lid and turn the heat down to low. Let it simmer undisturbed for 40 to 45 minutes (do not lift the lid!).

4. **Steam:** Remove the pan from the heat but leave the lid on. Let it sit and steam for an additional 10 minutes to absorb any residual moisture.

5. **Dress and Fluff:** Remove the lid and fluff the rice with a fork. Gently fold in the chopped cilantro, lime juice, and lime zest until completely combined.

🥗 Build Your El Pollo Loco Style Bowl

Layer your bowl with a base of this

**Cilantro Lime Rice**, top it with your warm **Oil-Free Black Beans**, and load it up with these fresh, WFPB-compliant toppings:

* **Fresh Pico de Gallo:** Diced tomatoes, white onion, jalapeño, cilantro, and lime juice.
* **Fire-Roasted Corn:** Frozen corn kernels thawed and charred in a dry, hot cast-iron skillet.
* **Creamy Avocado:** A few slices of fresh avocado or a dollop of oil-free guacamole for those healthy whole-food fats.
* **Shredded Romaine Lettuce:** For a crisp, refreshing crunch.

RICE Nutrition
(Per Serving / Approx. 3/4 Cup Cooked)

* Calories: 162 kcal
* Total Fat: 1.4 g
* Saturated Fat: 0 g
* Sodium: 5 mg (if cooked with water)
* Total Carbohydrates: 34 g
* Dietary Fiber: 2.6 g
* Sugars: 0 g
* Protein: 3.8 g


🥑 Pollo Loco Oil-Free, Low-SOS Creamy Cilantro Dressing



* Prep time: 5 minutes
* Yield: About 1 cup (8 servings of 2 tablespoons each)

Ingredients

* The Creamy Base: 1/2 cup raw cashews (soaked in boiling water for 15 minutes and drained) OR 1/2 cup firm silken tofu (Note: If you prefer to avoid tofu, raw cashews or raw sunflower seeds or drained white beans are your best option here).

* The Fresh Herbs: 1 tight cup fresh cilantro leaves and stems (washed thoroughly)

* The Citrus & Tang: Juice of 1 large lime (about 2 tablespoons) + 1 tablespoon apple cider vinegar

* Aromatics: 1 small clove garlic (or 1/4 teaspoon garlic powder) + 1 small green onion/scallion (chopped)

* Liquid to Blend: 1/4 to 1/2 cup water (adjust to reach your preferred thickness)

* Spices: 1/2 teaspoon ground cumin

Instructions

   1. Prep your base: If using raw cashews, drop them into a heat-safe bowl, cover with boiling water, and let soften for 15 minutes. Drain thoroughly.
   2. Load the blender: Toss the softened cashews, fresh cilantro, lime juice, apple cider vinegar, garlic, green onion, cumin, and 1/4 cup of the fresh water into a high-speed blender or small food processor.
   3. Blend until silky: Blend on high speed for 1 to 2 minutes until completely smooth with no remaining cashew bits.
   4. Adjust consistency: If the dressing is too thick, stream in an extra tablespoon or two of water until it reaches a perfect, pourable consistency.
   5. Chill: Pour into a glass jar and refrigerate for at least 30 minutes before serving. It will thicken slightly as it chills and flavors will deepen. Keeps well for up to 5 days.

——————————
🥗 Dressing Nutrition
(Per Serving: 2 Tablespoons)

* Calories: 45 kcal
* Total Fat: 3.6 g (Naturally occurring intact fat from cashews)
* Saturated Fat: 0.6 g
* Sodium: 2 mg
* Total Carbohydrates: 2.8 g
* Dietary Fiber: 0.4 g
* Sugars: 0.5 g
* Protein: 1.5 g

🍫 CHOCOLATE ICE CREAM SANDWICH🔥 Healthy Vegan Weight Loss!!

Ingredients:

🍠 Pre-baked sweet potato
🥛 Soy milk
🍫 Cacao powder
🌼 Vanilla
🍁 Maple syrup
🧂 Pinch of salt
🍘 Rice cakes
🍫 Optional: chocolate chips

Chocolate Sauce:

🍫 Cacao powder
🍁 Maple syrup

Method:

1️⃣ Mash your pre-baked sweet potato until smooth.

2️⃣ Add soy milk, cacao powder, vanilla, maple syrup and a pinch of salt. Mix until combined.

3️⃣ Transfer to a Ninja Creami container and freeze overnight.

4️⃣ Process on the Ice Cream setting. If needed, add a splash of soy milk and respin until super smooth and creamy.

5️⃣ Mix through chocolate chips if you like. 🍫

6️⃣ Make the chocolate sauce by mixing cacao powder with maple syrup until smooth.

7️⃣ Spoon a generous amount of chocolate ice cream onto a rice cake, drizzle with chocolate sauce and top with another rice cake to make your sandwich. 🍦✨

Rich, creamy, crunchy and seriously chocolatey — all with sweet potato hiding inside! 🍠💚