~3-INGREDIENTS Recipes~ Quick. Creative.

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~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Clary » Tue Mar 17, 2009 9:53 am

A BIG "Thank You" :nod: to Donna R, assisted by Jan Tz, who generously worked (and endured delays, slow downloads, and computer crashes!!) to search out and make possible this following list of 3-Ingredient Recipes for us, from the archives of the McDougall Recipes posts from when we were hosted on the VegSource website.

Maybe someone knows how to request getting the list permanently attached in the FOOD and RECIPE Forum as a "sticky", --or some other method of being able to refer back to or to store the list for others in the future, without having to use the "search" feature??

Enjoy!

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THREE INGREDIENT RECIPES

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PIONEER BAKED BEANS
(Two versions)

Posted: Sun Feb 17, 2008 4:34 pm
Pioneer Baked Beans
Apple(s), cut into big chunks
Onion, sliced thinly and separated into rings
Vegetarian Baked Beans

Combine all ingredients in whatever quantities you need and put into a baking dish. Bake uncovered for 30 minutes at 350F.

************************
From: Jan Tz
Subject: Three Ingredient Recipe: Pioneer Baked Beans
Date: October 14, 2003 at 3:57 pm PST

PIONEER BAKED BEANS
Peeled and cored apple, cut into big chunks
Onion, sliced thinly and separated into rings
Vegetarian Baked Beans

Combine all ingredients in whatever quantities you need, put into a baking
dish, and bake uncovered for 30 minutes at 350F.

I remember reading about "Apples 'n' Onions" in one of the "Little House on
the Prairie" books some years back. Baked beans were popular then, too. They
seem to go well together.

************************
From: Jan Tz
Subject: Three Ingredient Recipe:
Date: October 29, 2003 at 3:31 pm PST
This recipe is adapted from "Hamburger in Oven", found on page 125 in "The
Four Ingredient Cookbooks" by Linda Coffee and Emily Cale.

Burger in Oven
(super easy clean-up!)
1. Line a baking pan with foil. Grease or spray it.
2. Put one or two Boca Burgers (original, vegan) in the pan.
3. Top each Boca with a generous slice of onion.
4. Peel one or two potatoes and cut lengthwise into wedges. Put these around
the Bocas. Season everything the way you like.
5. Cover tightly with foil.
6. Bake @ 350F for 30 minutes, or until the potatoes are tender.
****************************
From: raindancer
Date: May 26, 2004 at 1:29 pm PST
Subject: Three Ingredient Salad Dressing --

Creamy-Tomato Italian
I think next time I'll use the whole package of tofu but this time I only
had a half a pkg and it worked out fine!
1 can Italian Style stewed tomatoes
1/2 pkg Mori-Nu lite silken tofu
1/8-1/4 c apple cider or balsamic vinegar (or to taste, depending on how
tangy you like it)
Put everything in a food processor or blender
and blend until smooth.
******************************
This one's pretty obvious, I guess...
SLOPPY JOES
Boca Burgers (original vegan)
Manwich Sauce
Buns

Microwave the Boca Burgers for a minute or so each. Put in a bowl and use a
fork to mash up until they look like cooked ground beef. Pour some Manwich
Sauce in and mix it up until it is as sloppy as you like. Heat it all up together. Serve between toasted buns.

************************
GARDEN VEGETABLE SOUP
1 can diced tomatoes
1/2 bag frozen mixed vegetables (corn, peas, green beans, carrots)
1 or 2 potatoes, any kind, diced
Put all ingredients in a medium saucepan. Add one tomato can-ful of water.
Stir. Cook until the potatoes are done.
Season as you like. I use garlic & onion powders, black pepper, and celery
salt.
************************
SOUTHWEST CORN
2 Boca Burgers (original vegan)
1 can corn, drained
taco sauce
Warm the Bocas, then crumble into a saucepan so they look like ground beef.
Add the corn and taco sauce. Stir to mix. Cook until heated up. Nice served
with tortillas or baked tortilla chips.
************************
From: Jan Tz
Date: September 7, 2003 at 1:56 pm PST
Subject: Three Ingredient Recipe:

Vanilla Coffee Latte
I began with Chef Deb's recipe and then streamlined it a little:
1 cup vanilla soymilk use fat-free if you can get it)
1 Tbs sugar
1 tsp. (or to taste) decaf instant coffee or coffee substitute
Shake everything up together in a shaker jar. Add ice if you want it extra cold. You can also use a blender.
************************
From: Jan Tz
Subject: Three Ingredient Recipe:
Cranberry-Sauced Chickpeas
Date: October 15, 2003 at 4:12 pm PST

CRANBERRY-SAUCED CHICKPEAS
2 cans chickpeas, drained and rinsed
1 can whole-berry cranberry sauce
dash of powdered cloves
Preheat oven to 300 F. Put the chickpeas in a casserole dish. Put the cranberry sauce on top. Sprinkle lightly with cloves. Bake uncovered for about 30 min.

*****************************
From: snickers
Subject: Three Ingredient Recipe:
Date: September 1, 2003 at 5:27 pm PST

Quick Guacamole
1 can Rotel tomatoes with chilies
1 avocado
1 lime
In a small bowl combine the Rotel tomatoes, peeled and diced avocado and the juice of the lime. Season to taste with salt and pepper.
************************
From: Jan Tz Date: September 6, 2003 at 2:59 pm PST
Subject: Three Ingredient Recipe in a Four Ingredient Entree:

I got the recipe for the dumplings from Bryanna Clark Grogan's book, "The
(Almost) No Fat Cookbook." I have cut the recipe in half and paraphrased the instructions.

Beans & Dumplings
Dumplings
1/2 cup flour
1 tsp. baking powder
pinch salt
Mix together well. Pour in 1/4 cup water and mix well.

Beans & Dumplings
Pour 1 (16 oz) can of your favorite beans into a small saucepan. Bring to a boil. Then drop small spoonfuls of dumpling dough on top of the beans.
Cover. Reduce heat to a simmer. Cook about 10 min. or until dumplings are
done.
You can use any beans you like. If they are in a sauce, like chili beans or baked beans, don't drain. Otherwise, you can drain and rinse and then just add back an equivalent amount of water. Season plain beans as you like.
**************************

From: AnnaS
Subject: Three ingredient recipe: Easy Lentil Burgers
Date: September 2, 2003 at 12:06 pm PST
Three ingredient recipe:

Easy Lentil Burgers
1 cup cooked & mashed lentils
1 cup cooked brown rice
1/2 c (approx) cereal grain--the amount depends on how runny the lentils are.
(I use "7 Grain Hot Cereal" mix by Bob's Red Mill. Their 8-grainor 10-grain mix would work, too.)
Optional ingred: onion & mushrooms chopped very fine or whirred in the blender.

Blend together the lentils and rice. Add enough of the cereal grain so that the mixture is very stiff. Form into patties and bake at 350 F. for 20 minutes on each side.

They will be just lightly browned with a slight crunchiness on the outside. If you like, you can put these under the broiler
for another 2 minutes for more browning.
You can serve these on a bun with all the fixings (pile on lots of veggies!) or alone with just about any kind of sauce you like--mustard, bbq sauce, salsa, etc.

Idea: Make tiny patties (sort of like falafel) and use these as dippers!
The lentil glop freezes well so you can make this ahead to keep on hand. If you freeze the burger mixture itself, you might have to add more cereal grain after it thaws.

The cooked patties will taste good reheated--make the day before and heat under the broiler to serve.

I like the plainness of these and I never put seasonings in the recipe.Most of the yumminess in eating them is the juicy vegetables and tasty condiments you slather them with! Yum!
--AnnaS
****************************
From: snickers
Subject: Three ingredient recipe: Date: September 1, 2003 at 5:24 pm PST

hummus
1 lemon
1 15 ounce can garbanzo beans, drained and rinsed
1 cloves garlic
water
parsley or cilantro, to taste, if desired

Grate lemon and put zest in a food processor or blender. Juice the lemon and
add to the zest. Add beans, garlic and 2 tablespoons water. Add parsley or cilantro if desired. Puree until smooth. Season to taste with salt and pepper.

VARIATION: Make a black bean hummus using 1 can of black beans and the zest
and juice of one lime
***********************
From: Jan Tz
Subject: Three Ingredient Recipe
Date: September 1, 2003 at 1:46 pm PST

PASTA CON PISELLI (Pasta with Peas)
1 can (15 oz) chopped tomatoes, with the juice
1 can (15 oz) peas, drained (or use about 1.5 cups cooked fresh or frozen)
8 oz. package of pasta, cooked and drained
Combine everything. Heat gently. Season to taste with salt & pepper, garlic & onion powders, your choice of oregano, basil, or Italian seasoning. Use what you like; use what you have on hand.
************************
From: Jan Tz
Subject: Three Ingredient Recipe
Date: March 20, 2003 at 3:43 am PST

CHILI MAC
1/2 cup macaroni, measured raw
1 can (15 oz) red beans, drained and rinsed
1 can (15 oz) diced tomatoes with the juice
Cook the macaroni. Add the beans and tomatoes and 1/2 cup or so of water. Season to taste. I like 1 Tbs. chili powder, 1 tsp. cumin, and salt to
taste.
Heat and eat.
************************
From: Jan Tz
Subject: Three Ingredient Recipe: Black Bean Burgers
Date: August 26, 2003 at 3:44 pm PST

Black Bean Burgers
1 can black beans, drained
1/4 cup dry bread crumbs
1 tsp. seasoning

Coarsely mash beans. Mix in bread crumbs and seasoning. If it's too dry, add 1/4 cup water. Make 3 or 4 burgers. Put on cookie sheet and bake at 350 F for 20 min., then flip the burgers over and cook another 10 min. Cool on rack so they don't get soggy.

Seasoning: what's in your spice shelf? Dry garlic, onions, cumin?? Use what you have, use what you like. This is what I use, from "Fix It and Forget It Recipes for Entertaining," page 99.
1 Tbs. salt
2 tsp. paprika
1 and 1/2 tsp. onion powder
1 and 1/2 tsp. garlic powder
1 and 1/2 tsp. dried basil
1 tsp. dry mustard
1 tsp. cumin
2 tsp. pepper
1/2 tsp. dried thyme
1/2 tsp. dried savory (I left this out)

Combine all of this in a zip loc bag and store on your shelf. Then you can
just measure out what you want when you want it. Added to the Black Bean
Burger mix, it reminded me of what I ordered at Chile's the other day.
*************************
From: Gin
Subject: (3 ingredient receipe)
Date: December 2, 2003 at 7:28 am PST

This may sound strange, but it's a simple take-off on an idea of one of my co-workers (her child loves wild rice).

Wild Rice and Beans
1 cup wild rice (I mix brown, red, and black rice)
1 veggie boullion cube
2 1/2 cups water
1/2 tsp. black pepper
1/2 tsp. garlic powder
1/2 tsp. celery salt
2 cans kidney beans, drained and rinsed

Add rice, boullion cube, water and seasonings to a covered pot. Bring to a boil and then reduce heat until rice is tender and water is absorbed, about 45-50 minutes.

Turn off the heat. Add the 2 cans of beans and allow to heat throughout. Stir and serve.

What could be simpler?
***********************
From: Yam
Subject: --another 3 ingredient recipe
Date: December 4, 2002 at 6:06 am PST

This is a basic recipe that makes a hearty substitute for an omelet. I alter it according to what's on hand: (I use my large George Foreman Grill and give it a bit of a spray)

"Morning Mess"
1)Frozen fat-free Hash browns
2)Mixed bell peppers (red, green, yellow) from Trader Joe's freezer
3)Red or sweet onion-sliced in thin rings

Cook til browned (less than 10 minutes)
You can keep it simple or add goodies as you please.

Options:
Pre-cooked mushrooms
tomates
herbs
salsa
"sour cream"
"cheeze"
olives
avocado
hot peppers
beans
leeks
grated sweet potato
cooked greens (sparingly)
soy baco-bits

You "internationalize" it by altering the extras.
**********************
From: Jan Tz
Subject: RECIPE: Mock Meat Balls (3 Ingredients!)
Date: November 15, 2004 at 3:34 pm PST

MOCK MEAT BALLS
1 Boca Burger (original vegan), microwaved until softened (1 min.)
2 cups stuffing mix (Brownberry Traditional sage & onion)
½ cup boiling water

Mix all ingredients together. Mix very well, as for meatloaf. Form into four equal sized balls. Place in a sprayed baking pan. Bake 20 minutes uncovered at 350 F.

Top with any gravy to serve, or use as meatballs with spaghetti sauce.
****************************
From: Mermaid
Subject: Easy Mushroom and barley soup (3 ingredients)
Date: October 15, 2002 at 7:46 am PST
In Reply to: ISO MWL mushroom barley soup. Thanks! posted by Heather on October 13, 2002 at 11:52 am:

Easy Mushroom and barley soup
1 package fresh sliced mushrooms
premade veggie broth
1/3 cup (give or take) barley

I filled a saucepan about half full of storebought organic veggie broth and a little water. I threw in about a handful or so of barley. Boiled 'til barley was somewhat soft, then dumped the whole pack of mushrooms in, and simmered til mushrooms were done. It came out okay, blandish, but comforting. I put a splash of aminos in for some flavor.

It's overcast and chilly today, so this was perfect. Easy, too.

The recipe is down below under "Easy Mushroom Barley soup." Someone else added sea salt, pepper, and dried chilis. I'm sure you could get creative and add what you like.

***************************
From: Jan Tz
Subject: New Quick Bread for you...only 3 ingredients!
Date: October 30, 2002 at 3:36 pm PST
In Reply to: Recipe Challenge posted by Mermaid on October 28, 2002 at 2:44 pm:
This is not an original recipe.
BEER BREAD
3 cups self-rising flour
2 Tbs. sugar
1 (12 oz.) can beer, at room temperature
Mix all the ingredients together with a spoon. Pour into greased and floured loaf pan. Bake at 373 F. for 45 min. Cool on rack.
**********************************************************************
**********************************************************************
(NOTE from Clary: I tracked down this previous thread on our current McDougall Discussion Board containing 3-ingredient and other quick recipes with simple ingredients. The thread includes some repeats of the above recipes:
http://www.drmcdougall.com/forums/viewt ... a5c85193ed )
**********************************************************************
"LIFE always begins again." --Edmond Bordeaux Székely
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stickey

Postby ncyg46 » Tue Mar 17, 2009 1:41 pm

this needs to be added to the stickey thingies!
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Postby Clary » Tue Mar 17, 2009 3:11 pm

I agree. :nod:

Do you know how to request that to be done?
"LIFE always begins again." --Edmond Bordeaux Székely
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Postby ncyg46 » Tue Mar 17, 2009 3:47 pm

Clary wrote:I agree. :nod:

Do you know how to request that to be done?


no I don't but it needs to be up top!!! Some great things that are quick!
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Postby Jan Tz » Wed Mar 18, 2009 6:12 am

Thank you, Clary, for your efforts!

Here is a little salad I like to make when the weather is warm. I got the idea from the back of a can of beets.

Apple-Beet Salad

1 can beets, drained and rised
2 apples, chopped
chopped pecans

Mix apples and beets together. Sprinkle with pecans to garnish.
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Bumping it up...

Postby Clary » Mon Mar 23, 2009 7:21 am

Simple 'n' Quick recipes.

I've had a couple PMs thanking those who put this list together, saying they missed the thread while their children were on Spring Break, so I'm bumping it up in case others missed it who might want to use these minimal-ingredient, minimal-time recipes.
"LIFE always begins again." --Edmond Bordeaux Székely
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Postby TominTN » Fri Jul 03, 2009 7:03 am

Hi, Clary and Jan.

Do you think it would be okay to put these on the wiki?

There was another thread recently where VeggieSue posted a long list of Jan Tz's quickbreads and DragonFly suggested it should be a sticky. I just got done adding those to the wiki for easy reference. I hope that's okay. If not, just let me know and I'll remove them. I figure on the wiki they are no more publicly accessible than they are here on the forum, and they're easier to find on the wiki.

To visit the wiki, click the link in my signature. There's a page of recipes, linked from the front page. If you just want to browse, feel free. If you'd like to add to the list or help edit the wiki, you'll need to register with pbworks.com.
Whether you think you can or whether you think you can't, you're probably right.

Weight Loss Through the Magic of Calorie Density: http://wp.me/p1utH8-v
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Postby Clary » Fri Jul 03, 2009 7:30 am

TominTN wrote:Hi, Clary and Jan.

Do you think it would be okay to put these on the wiki?

There was another thread recently where VeggieSue posted a long list of Jan Tz's quickbreads and DragonFly suggested it should be a sticky. I just got done adding those to the wiki for easy reference. I hope that's okay. If not, just let me know and I'll remove them. I figure on the wiki they are no more publicly accessible than they are here on the forum, and they're easier to find on the wiki.

To visit the wiki, click the link in my signature. There's a page of recipes, linked from the front page. If you just want to browse, feel free. If you'd like to add to the list or help edit the wiki, you'll need to register with pbworks.com.

Hi Tom--My opinion is that for you to post the recipes would be just dandy. :thumbsup: Good Idea.

When I did the editing (much of the material from when we were hosted by the VegSource website) I removed all the computer identifiers that used to accompany the posts at that website.
"LIFE always begins again." --Edmond Bordeaux Székely
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Kyon » Fri Dec 11, 2009 11:14 pm

I am a fan of the black bean, Rotel, and hominy soup. Dump all in a pot and heat through, maybe add a can of water.
Image
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Pumpkin Pete » Mon Dec 14, 2009 7:36 pm

Chop tomatoes and place in a large mixing bowl
Steam eggplant slices (circles for instance) then add to the bowl of tomatoes.
Add beans (which ever variety is desired)

Mix all together and a add a squeeze of lemon.

The steamed eggplant should soak up the juices from the tomatoes.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Jan Tz » Tue Dec 15, 2009 6:47 am

Posted by Rob on Dec. 14, 2009

My wife and I both like a mix of lima beans and corn. We tried preparing this dish in the oven instead of in a pan on the stove-top which made it much more flavorful:

1/2 bag frozen lima beans
1/2 bag frozen corn
1 cup organic, low sodium, veggie broth

We put this the 3 ingredients in a covered glass dish at 375 for about 45 minutes. You don't need to add any salt or pepper. It's just great, as is.

Goes great with a baked yam or mashed potatoes.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby brycesteiner » Wed Dec 30, 2009 12:28 pm

Here's a couple I like:

My favorite Sandwich
(Replaced my cheese toasties)
Ingredients and operation:
2 slices bread - toasted
chopped onion
sliced tomato
Spread Veganaise on toasted bread and combine into a sandwich (I think you can figure that part out).


Quick & Tasty Rice Soup:
Take a bowl and fill 1/3 with pre-cooked rice (we all keep that in the frig right?)
add soy & vegan worcestershire to flavor (this makes the broth) and then cover about 2/3 with water.
Microwave for till hot.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby nonyabizz » Fri Feb 05, 2010 12:10 pm

Not MWL, but it's about 5% fat.

Asian Mashed Sweet potatoes:


2 lbs sweet potatoes
1/3 cup lite coconut milk
1 tsp grated ginger

Peel, chop and boil sweet potatoes until just softening, Drain.
Using either potato ricer or food mill, mash the potatoes. Add a little lite coconut milk, and grate some fresh ginger into theim. Mix well with a spoon.

Can add a little green onion for garnish.
Peace:)

Tom
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Jan Tz » Sun Feb 14, 2010 3:26 pm

Sweet potato mashed with coconut milk also sounds very Caribbean...good alongside the Caribbean Beans and Jerk Pineapple I posted on the recipes board today.

Can you freeze coconut milk? What do you do with the leftovers in the can?
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby lordanden » Mon Feb 15, 2010 7:35 am

Thanks, I will use this recipe in India. Lordanden
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