21-Day Vegan Kickstart

Nanci Alexander
Dr. Neal Barnard

Marco Borges
Brendan Brazier
Dr. T. Colin Campbell
Kris Carr

Rosanna Davison
Dr. Hans Diehl
Meagan Duhamel
Dr. Caldwell Esselstyn
Rip Esselstyn
Kathy Freston
Marilu Henner
Scott Jurek
Dr. John McDougall
Victoria Moran
Lani Muelrath
Steve-O
Dr. Dean Ornish
Maggie Q
Marco Regil
Tal Ronnen
John Salley
Alicia Silverstone
Persia White
Wyntergrace Williams




Celebrity Tips

 

John McDougall, M.D.John McDougall, M.D.

John A. McDougall, M.D., is a physician and nutrition expert who teaches better health through vegetarian cuisine. He has been studying, writing, and speaking out about the effects of nutrition on disease for more than 30 years.

Dr. McDougall has developed a nourishing, low-fat, starch-based diet promotes a broad range of health benefits, and is the author of several national bestsellers.

Learn more about Dr. McDougall below.

 

DR. MCDOUGALL'S NUTRITION TIPS

 

Dr. McDougall's Recipes Breakfast Tortillas
Dal
Incan Bowl

 

Digestive Tune-Up
by Dr. McDougall
Digestive Tune-Up by Dr. McDougall

 

  1. A diet high in foods with sulfur-containing amino acids (methionine and cysteine) equals “dragon breath.” Beef contains four times more methionine than pinto beans, eggs contains four more times than corn, chicken contains seven times more than rice, and tuna contains 12 times more than sweet potatoes.
  2. Ulcers are not caused by emotional stress. Acid is produced by the stomach primarily to digest proteins like those found in meat, poultry, fish, milk, and cheese. A plant-based diet, low in fat and high in fiber, gently soothes your stomach lining.
  3. Dietary fiber speeds transition of food and slows absorption of calories, aiding weight loss and helping to prevent diabetes. Dietary fiber is only found in plant foods—never beef, chicken, fish, shellfish, eggs, milk, or cheese.
  4. Colon cancer arises from polyps—35 percent of people consuming the typical Western diet are found to have colon polyps. Meat, fat, and the lack of fruits, vegetables, and dietary fiber are the primary causes of polyps and subsequent colon cancer.
  5. Gastroesophageal reflux disease, or GERD, is the backward flow of stomach contents—which contains acid—into the esophagus. It results from an incompetent lower esophageal sphincter. Years of unhealthful eating cause sphincter malfunction. A plant-based diet is ideal for the health of this part of the intestine—esophagus and stomach.

DR. MCDOUGALL'S RECIPES

Breakfast Tortillas 

Makes 4 servings

2 cups shredded hash brown potatoes
1 cup cooked brown rice
1 cup fresh spinach, kale, or chard
1/3 cup fresh salsa
1/3 cup frozen corn kernels, thawed
1/4 cup chopped green onions
4 whole wheat tortillas

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, except the tortillas, and cook stirring occasionally, until heated through. Spoon a line down the center of each tortilla, roll up, and eat. Add more salsa or hot sauce, if desired.

Dal

Makes 8-10 servings

2 cups split mung beans, chana dal, or yellow split peas
5 cups water
1 1/2 tablespoons curry powder (sweet, mild, or spicy)

Place the beans or peas and the water in a medium pot. Bring to a boil, reduce heat, cover, and simmer for 30 minutes. Add the curry powder, mix well, and cook uncovered for 30 minutes longer. Transfer to a serving bowl and let rest for about 15 minutes, to thicken slightly, before serving.

Incan Bowl

Makes 4 servings

1 1/2 cups uncooked quinoa
3 cups water
6-8 cups assorted chopped vegetables (see hints below)
1-2 cups sautéed tofu cubes (see hints below)
1 1/2 cups cooked beans of your choice (optional)
sauce of your choice (see hints below)

Rinse the quinoa well and place in a pot with the water. Bring to a boil, reduce heat, cover, and simmer for about 15 minutes until all liquid is absorbed.

Steam the vegetables just until tender. Remove from heat and place in a bowl.

To serve, place a scoop or two of the quinoa in a medium bowl (or on a plate). Layer some of the vegetables over the quinoa, followed by the tofu (and beans, if you wish). Top it all off with a couple of tablespoons of sauce of your choice.

Hints: This can be made with any variety of quinoa. Try red quinoa for a beautiful presentation. Chop the vegetables into similar-sized pieces so they steam in about the same amount of time. Try broccoli, carrots, snow peas, snap peas, broccolini, asparagus, and don’t forget the kale. Top this with a couple of tablespoons of sauce, such as an Asian ginger sauce, peanut-hoisin sauce, Thai peanut sauce, barbecue sauce, or your favorite oil-free salad dressing. 

 

DR. McDOUGALL'S FULL BIO


Dr. McDougall has developed a nourishing, low-fat, starch-based diet that not only promotes a broad range of dramatic and lasting health benefits such as weight (fat) loss, but, most importantly, can also reverse serious illness, such as heart disease, without drugs. As with many leaders of public opinion, Dr. McDougall often finds it necessary to challenge the accepted wisdom of the time, and he was one of the first traditional physicians of the medical establishment to assert that adoption of a vegetarian diet can reverse unfavorable medical conditions such as heart disease. Medical research is now confirming this assertion. And slowly but surely, medical practitioners are accepting it.

Dr. McDougall is the author of several national bestsellers including: The McDougall Plan: 12 Days to Dynamic Health, McDougall's Medicine: A Challenging Second Opinion, The McDougall Program for Maximum Weight Loss, The New McDougall Cookbook, The McDougall Program for Women, and The McDougall Program for a Healthy Heart.

A graduate of Michigan State University's College of Human Medicine, he performed his internship at Queen's Medical Center in Honolulu and his medical residency at the University of Hawaii. He is certified as an internist by the Board of Internal Medicine and the National Board of Medical Examiners.

Learn more about Dr. McDougall at www.DrMcDougall.com.

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