~3-INGREDIENTS Recipes~ Quick. Creative.

Share a great recipe or restaurant, ask a question about how to cook something, or mention a good ingredient substitute or packaged food.

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Re: Miso sauce stir-fry

Postby foodloversf » Mon Aug 25, 2014 6:10 pm

Miso sauce - low sodium red miso paste, chopped ginger and mirin (sweet rice wine) and some water. I never measure it, but my guess is about 1 table spoon each, mixed it up. Make a stir fry, tofu and any veggies you like, cook with a bit of water first to avoid stick and then add the sauce, simmer until the sauce merge into veggies. Pour them over rice. Yum.
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Re: Breakfast Risotto

Postby SABinde » Sun Sep 07, 2014 9:15 pm

I just started the Mini Mary McDougall Diet this morning and I had some leftover rice in the fridge. I made this sort of by accident because I was waiting for my boyfriend's breakfast to finish cooking. It was a super creamy and satisfying way to start my morning.

  • previously-cooked rice
  • cinnamon
  • 1 packet of zero/low calorie sweetener
  • water
I mixed all the ingredients into a saucepan, simmered and stirred for 15 minutes. Add however much of each ingredient that you want. I used around 2-2 1/2 cups of rice, 1/4-1/2 cup water and 1/2 tsp of cinnamon. You could eat this by itself; I served it over a sliced apple. :)
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Re: Yammy lentils

Postby funcrunch » Wed Oct 15, 2014 8:40 pm

Just came up with this tonight:

- Cooked brown lentils
- Baked sweet potato, chopped
- Garam masala

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

Postby SweetPea » Thu Oct 30, 2014 1:47 pm

I’ve been having to eat my veggies earlier in the day because I keep eating this for dinner. ;-D

Banana-Pumpkin Ice Cream

Blend or process about 6 frozen ripe bananas and 1/3 can or so of pumpkin puree with about ¼ cup water and 1-2 tablespoons of vanilla extract (alcohol-free), adding the liquids first to make the mixing easier. You can add cinnamon or Pumpkin Pie Spice, too.

I like to top mine with a couple of tablespoons of Grape Nuts or Kashi 7 Whole Grain Nuggets Cereal for crunch ~ the ice cream melts fast and then it tastes cobbler-esque.

Serves two. (Usually.) :-D
~♥~ It's never too late to go after what you want. ~♥~
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby patty » Thu Oct 30, 2014 4:01 pm

LynnCS wrote:Sweet Pea. I love the Pumpkin idea. Can't eat bananas, so wondering about freezing some ice cubes (or?) and used just the pumpkin with the spice you mentioned. I'm going to try it. I did try the frozen banana ice cream idea and it was yummy, but always got sick so now am trying to find some ways to make a frozen dessert wo the bananas. Great idea to use the pumpkin. Thx.

Need to have something legal to go to that isn't savory. This could be it.

The bananas are popular to use.. because of creamy consistency of the banana and sweetness but actually any frozen fruit would work. Frozen mangos or frozen blueberries or a frozen berries mix I am sure would work. Frozen strawberries would be the sweetest berry and I am sure would taste good with the pumpkin. The trick as Sweet Pea said, put the non-frozen ingredient in first.

Aloha, patty
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby ihartsacto » Wed Dec 17, 2014 1:30 am

Thank you so much for these recipes. They are delicious and even the carnivores in the family love them. They are all great. Happy holidays to all.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby helen123 » Sat Oct 17, 2015 7:58 am

hi new to the diet and looking for an alternative in England for boca burgars, but all have sunflower oil and then I noticed the boca burgars has SESAME OIL and I thought we weren't supposed to have any oil?
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby patty » Sat Oct 17, 2015 8:28 am

helen123 wrote:hi new to the diet and looking for an alternative in England for boca burgars, but all have sunflower oil and then I noticed the boca burgars has SESAME OIL and I thought we weren't supposed to have any oil?

Yes, it's hard to purchase anything that doesn't have oil. Making Jeff Novic's Basic Bean Burgers are my favorite. The last time i made them i was tired and mashed everything in the food processor. Needless to say I ended up baking in a small dish, like a loaf:) But I refrigerated the left over mix.. as i always double the recipe and they held up in patty form fine.

The Basic Burger Recipe
-  1 14 oz Can No Salt Added Kidney Beans
-  1⁄2 Cup Rolled Oats
-  1⁄2 Cup Cooked Brown Rice
-  2 TB Canned Diced Tomatoes No Salt Added
-  Spice (No Salt Added Seasoning)
. 1)  Mash kidney beans by hand with a potato masher (do not use a blender of food processer)
. 2)  Add in the remaining ingredients and mix thoroughly.
. 3)  Divide into 4 or 5 equal parts and shape each part into a burger.
. 4)  Let sit for a few minutes in the refrigerator to set.
. 5)  Grill (or broil) on each side till golden brown.
By following the basic recipe and varying the beans, the starch, the moisture and/or the spice, we can come up with dozens of varieties of burgers.

Aloha, patty
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby helen123 » Sun Oct 18, 2015 6:29 am

thank you Patty
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby PatricijaV » Sat Dec 19, 2015 1:35 am

Gluten free naturally fermented whole grain buckwheat bread

Longish title of the recipe but it's tasty and I am in love with this bread :)

400 g buckwheat (it'd be around 14.3 ounces)
A cup of water
A pinch of salt (for the taste if you need it)
+ water for soaking the buckwheat

Soak buckwheat for 2 hours. Pour water out but don't rinse buckwheat. It won't be such a problem if a bit of water is still in. Put buckwheat to your blender or food processor with a cup of water and salt. Blend it until water and buckwheat don't separate anymore.Pour the mixture in a bowl and cover with something (you can use a plate).Leave it in a warm room (I mean, not refrigerator) to ferment for 24-26 hours. Pour it in a loaf pan or whatever you want and bake in oven(315°F) for 45minutes.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby jeffj318 » Mon Apr 11, 2016 4:39 pm

I read early in the post about vegetarian beans. When I check the ingredients, they have sugar and the sodium is not the 1-1 ration that Jeff Novick talks about. Anyone still eating these type of beans?
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby jeffj318 » Mon Apr 11, 2016 4:44 pm

Clary wrote: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??



(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

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...
Boca Burgers (original vegan)
Manwich Sauce

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.

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
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

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
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
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!
From: snickers
Subject: Three ingredient recipe: Date: September 1, 2003 at 5:24 pm PST

1 lemon
1 15 ounce can garbanzo beans, drained and rinsed
1 cloves garlic
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

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
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.

Pre-cooked mushrooms
"sour cream"
hot peppers
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

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.
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 )

I know this is an old post, however, anyone still using the baked beans and why? The sodium content is high and it has 12 grams of sugar. Please update me.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Trinity » Tue May 23, 2017 6:03 pm

Hi Jeff,

I eat vegetarian baked beans when my husband is grilling out. They are more of a treat, I wouldn't eat them every day. The most important thing is that they are vegan and oil-free (and of course naturally low-fat). A little salt and sugar isn't a big deal, like Dr. McDougall says in The Starch Solution.

Hope this helps!
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby Catmom » Mon Dec 25, 2017 12:09 pm

This is a fantastic thread. I love reading the recipes everyone has posted, and have the sense that I'm seeing real everyday food. Although I love the foods I make, I see that there are things I just don't think of putting together. I'll be coming back here for creative ideas.

Here's one of my favorite dinners:

Baked potatoes (I like them crispy skinned, but if you want them soft-skinned then wrap in tin foil.)
Salsa (this is high salt/sodium)
Canned refried beans (no oil). I can get either refried pintos or black beans without oil. Any other type of beans would also work (like whole beans)

I sometimes add a chopped tomato too, and some corn or onions would also go fine.
For a party or event, expand this to be a potato bar with a few more options (brocolli, green onions, peppers)
(Caveat: many people will be forlorn if there is not butter cheese sour cream bacon)

And here is my recipe for tomato garbanzo bean soup. I'm not sure about the proportions, as I just wing it:

Can of garbanzo beans, rinsed
Can of diced tomatoes, preferably with spices, peppers, etc added (possibly high salt)
Any vegetable(s) on hand (i prefer onions, mushrooms, cauliflower or brocolli, and cabbage)
Add water as needed.

When I first made this soup, I could not believe how much I loved it and wondered why I'd never tried this combo before.
I use a type of diced tomatoes (high salt) from Trader Joe's that has chipotle peppers in it.
I have not tried it with frozen veggies, but I plan to.
If you start with canned garbanzos, it is also a super fast meal, just long enough to heat and to cook the veggies.
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Re: ~3-INGREDIENTS Recipes~ Quick. Creative.

Postby VeggieSue » Tue Dec 26, 2017 4:51 am

Catmom wrote:This is a fantastic thread. I love reading the recipes everyone has posted, and have the sense that I'm seeing real everyday food.

If you like these simple meal ideas, what until you watch the video from the Quick Start link above called Mary McDougall's Planning Meals (Eat Right Easily):


and in Jeff Novick's forum, do a search for SNAP to find a slew of 5-ingredient meals made using his formula of
tomato product
frozen vegetables


and on his Facebook page, in the Photos section, album My Simple Recipes, you'll find all his SNAP/Fast Food meals with photos. The recipe is in the first reply under each picture, so you have have to hit the "more replies" button a few times to finally get to it. There are also a few more in the general Photos section not in this album, too.

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