Nutrition as Medicine


Pesto Without Oil

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This recipe is from

(Serving suggestion: 'Pasta With Pesto' elsewhere on this website)


1/2 cup water
1/2 cup walnuts (1-1/2 ounces)
1/2 teaspoon minced fresh garlic
1 bunch fresh basil (30-40 large leaves, or about 2 ounces)
1 package (12-16 ounces) cooked pasta (spaghetti, fettuccini, vermicelli),
Optional: Additional walnuts grated on top for garnish).
Optional:  2 teaspoons lemon juice (fresh)
Optional:   chopped parsley, and/or fresh or dried herbs such as "Italian Seasoning." 


In a food processor, blend all ingredients until smooth (1 to 2 minutes), adding a bit of water as needed to thin. 


Stir into pasta.   With pasta, it's better with additional ingredients for flavor and texture, such as beans, chopped sweet (Vidalia) onion, and/or cooked veggies (as pictured).    

Or stir into rice,  or toss with steamed potatoes.  You can toss a wedge of potato with pesto before baking.

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Thai Peanut Sauce

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This is good with tofu & veggies, i.e. an "Asian Bowl"

This sauce is higher in fat than our other recipes, because of the peanut butter. 

Note that PB2 by Bell Plantation, which is powdered peanut butter with 85% of the fat removed: is Delicious!  Use the powder powder in recipes, or mix with water to turn it back into delicious peanut bette: you can't tell the difference!  (Also, the powder is easier to measure and to cook with). 

Modified from Dr. McDougall's blog: "Asia Bowl")    


¼ cup peanut butter OR 3 TBSP of PB2 powder.
1 tablespoon Hoisin Sauce
Juice of ½ lime, or 1 TBSP lime juice
OPTIONAL: 1-2 tablespoons chopped fresh cilantro


Mix ingredients together in a (non-stick) saucepan on mild heat.   If too thick, may thin with water or soy sauce.

(Original recipe called for soy sauce, but not needed when using Hoisin Sauce).  
(Original used 1/8 teaspoon coconut extract which didn't add anything in my opinion and requires a trip to the health food store).  

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Cheezy Hemp Nacho Sauce

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Contributed by Sharon McRae    
from:   Kristen Suzanne.  View this recipe on  

Yield approximately 1 1/2 cups

Sharon:  "Great as a dip with baked tortilla chips or vegetables, as a salad dressing with romaine lettuce, chopped tomatoes & cucumbers. Awesome as a sauce for veggie burgers.    You could even sprinkle some on vegan taco meat and healthy corn chips for a tortilla-type salad.    Everyone loves it!"

1/3 cup water
1 clove garlic
2 tablespoons fresh lemon juice
1 red bell pepper, seeded, rough chopped (approximately 1 cup)
1 cup hemp seeds
2 1/2 tablespoons nutritional yeast flakes
1 tablespoon chili powder*
2 teaspoons tamari, wheat-free
1/2 teaspoon salt  (optional)
1/2 teaspoon garlic powder
1/4 teaspoon cayenne pepper
1/8 teaspoon turmeric powder

Blend all of the ingredients in a blender until smooth and creamy. This can be stored in the refrigerator for 4-5 days.

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Amazing No Queso Sauce

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By Tiffany Hobson, from the November 2011 edition of The McDougall Newsletter:   Tiffany:  "This has become one of the most requested items since its inception from all of my friends.
This is great on just about anything!  Over a baked potato, On top of your favorite chili,  or with baked tortilla chips.   The link to the newsletter has a "Cauliflower Mac & No Queso" recipe (we haven't tried yet) that uses this.
Instead of using 8 ounces of pimientos, try using 4 ounces and add in some chopped jalapeños or habaneros if you like it hot and spicy.

Preparation Time: 3 minutes   Cooking Time: 5 minutes   Servings: 2 cups. 

¼ cup raw cashews
1 cup butternut squash
¾ cup water
8 ounces pimientos
¼ cup nutritional yeast
3 tablespoons cornstarch
½ teaspoon salt

Place all the ingredients in a blender and process until completely smooth.  If you own a Vitamix, this process will take 3 minutes; if you own a regular blender, the process will take about 5 to 6 minutes. 
Pour the mixture into a saucepan and cook at medium heat until the sauce thickens, about 5 minutes.
Note:  This cheese sauce is great on just about anything!  Pour it over a baked potato, have it on top of your favorite chili, or over some baked tortilla chips.  Instead of using 8 ounces of pimientos, try using 4 ounces and add in some chopped jalapeños or habaneros if you like it hot and spicy.

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