There’s nothing more frustrating than feeling like you’re doing everything right and then watching the scale refuse to budge. You’re eating starch-centered meals, you’ve removed the meat, dairy and oil, and maybe you’ve already lost a significant amount of weight. Then suddenly, what had been working seems to stop working.

This is usually the point when people start looking for a completely new strategy. They wonder if they need to cut out starch, count calories, skip meals or eat less.

Before you do any of that, go back to the basics.

My dad developed his Maximum Weight Loss principles as a way to make the McDougall approach more effective for people who wanted or needed to lose additional weight. The foundation doesn’t change. Starch is still at the center of the plate, you still eat when you’re hungry, and the goal is certainly not to walk around hungry all day. Instead, you make a few strategic changes to the foods you’re choosing and the way you’re building your meals.

If you’ve been stuck at the same weight for a while, here are three places I would start.

1. Shift the balance of your plate

One of the easiest ways to adjust a McDougall meal for weight loss is to change the balance between starch and non-starchy vegetables.

This is where the 50/50 plate can be especially helpful. Fill roughly half your plate with a satisfying starch and the other half with non-starchy vegetables. You might have potatoes with broccoli and cauliflower, rice with a big pile of vegetables, or beans alongside a vegetable soup or salad.

The principle behind this is calorie density. Foods that contain a lot of water and fiber allow you to eat a generous amount of food without consuming as many calories. That matters because we want you to feel satisfied after a meal, not like you’ve eaten a tiny “diet” portion and are counting the minutes until you can eat again.

It can also help to emphasize more water-rich cooked starches when you’re actively trying to lose weight. Potatoes, sweet potatoes, rice, beans and corn are different from dry starches such as bread, crackers and tortillas. Bread can absolutely be part of the McDougall diet, but because it contains much less water, it packs more calories into a smaller amount of food.

You don’t have to start measuring every bite or calculating calorie density at the dinner table. Simply shifting toward meals built around cooked starches and plenty of vegetables can make a meaningful difference.

2. Look at what has quietly crept onto your plate

This is probably one of the first things I would look at when someone tells me they’re eating McDougall but their weight loss has stalled.

Over time, little extras have a way of finding their way back in.

Maybe there are more nuts and seeds than there used to be. A little avocado here. Nut butter there. More bread, crackers or tortillas. Individually, none of these foods necessarily feels significant, especially because many of them are foods we think of as “healthy.”

But healthy and helpful for weight loss are not always exactly the same thing.

Higher-fat plant foods such as nuts, seeds, nut butters and avocado are much more calorie-dense than the starches and vegetables at the center of the Maximum Weight Loss approach. Dry starches can also make it easier to consume more calories before you feel satisfied.

This is why I’d rather have you look at the overall pattern than start labeling foods as “good” or “bad.” Bread, for example, doesn’t suddenly become a bad food because you want to lose weight. But if your weight has stopped moving, replacing some of the bread, crackers or tortillas you’re eating with potatoes, rice or another cooked starch may be a useful adjustment.

And don’t forget to look at what goes on those foods. Bread topped with avocado or nut butter becomes a very different meal from a calorie-density standpoint.

Often, breaking through a plateau isn’t about making one dramatic change. It’s about noticing several small things that have gradually changed without you realizing it.

3. Simplify instead of restricting

This may be the most important one.

When the scale stops moving, most of us immediately assume we need to eat less. We start skipping breakfast, pushing meals later, cutting portions or deciding we shouldn’t eat again even though we’re hungry.

That is not the McDougall approach.

Instead of eating less food, try eating simpler food.

Go back to the meals that make this way of eating so easy in the first place. Potatoes and vegetables. Rice and beans. A big bowl of soup. Sweet potatoes and greens. Simple meals built around starch and vegetables without lots of higher-calorie additions.

Then let your hunger help guide you. Eat when you’re hungry, eat enough to feel comfortably satisfied, and wait until you’re hungry before eating again.

One of the things I think people sometimes forget about my dad’s approach is that weight loss was never supposed to require being hungry all the time. In fact, that was one of the problems he saw with traditional diets. If your plan depends on you constantly fighting hunger and restricting how much you eat, how long are you realistically going to want to live that way?

Maximum Weight Loss works within the same basic McDougall philosophy. We change the composition of the meal so that you can continue eating satisfying amounts of food while lowering the overall calorie density.

A plateau doesn’t mean the McDougall approach has stopped working

Weight loss is not linear, and the scale is never going to move exactly the way we want it to every single week. But if you’ve truly been stalled for a while, you don’t necessarily need a new diet or a more complicated set of rules.

You may just need to tighten up what you’re already doing.

Take another look at the balance of your plate. Emphasize water-rich starches and vegetables. Notice whether higher-calorie foods and extras have gradually become a bigger part of your meals. And instead of responding to a plateau by eating less and going hungry, try returning to simpler McDougall meals.

That’s one of the things I love about this approach. When something needs adjusting, the answer usually isn’t to make eating more complicated.

Very often, it’s to make it simpler.

We tend to call every desire to eat “hunger,” but there can be a lot more going on.

Sometimes your body genuinely needs food. Other times, a craving may be triggered by the sight or smell of food, an emotion or simply a habit you’ve repeated so many times that it feels automatic.

Learning to recognize the difference isn’t about creating more rules around eating. It’s about understanding your own patterns so you can respond to what you actually need.

Here are three takeaways that can help.

1. Make Sure You’re Eating Enough First

Before assuming you have a craving problem, take a look at what you’re eating.

If your meals are too small or don’t contain enough satisfying starch, your body may simply be asking for more food. Trying to ignore genuine hunger can make it even harder to make intentional choices later.

The McDougall approach is built around satisfying starches like potatoes, rice, beans, corn and whole grains for a reason. They allow you to build substantial meals that satisfy your appetite without relying on calorie-dense foods.

If you’re hungry, eat. The goal isn’t to become better at ignoring your body’s signals.

2. Get Curious About What Triggered the Desire to Eat

Cravings can show up even when your body doesn’t need more food.

Maybe you smell something delicious, see food sitting on the counter or automatically want a snack when you sit down to watch television. Food can become connected to places, activities, emotions and routines.

Instead of immediately deciding you “shouldn’t” eat, pause long enough to ask yourself what you’re experiencing.

Would a simple starch-centered meal sound good right now? Or are you looking for one very specific food?

There isn’t a right or wrong answer. You’re simply learning to recognize the difference between physical hunger and something that triggered the desire to eat.

3. Habits Can Be Changed

If you always snack while watching television or reach for something sweet after dinner, your brain may begin to associate that activity or time of day with eating.

That doesn’t mean you lack willpower. It means you’ve practiced a routine.

The good news is that routines can change.

Start by noticing the situations that automatically make you think about food. Then experiment with changing what happens next. Make tea after dinner. Go outside. Call a friend. Read. Move to another room.

You don’t need to overhaul everything at once. Simply becoming aware of a pattern gives you the opportunity to make a different choice.

Hunger Isn’t the Problem

The goal isn’t to spend your day asking, “How do I stop myself from eating?”

A better question is: What is my body actually asking for right now?

Sometimes the answer will be food. Eat a satisfying starch-centered meal.

Sometimes you’ll recognize a craving or an old habit instead.

The more you pay attention without judging yourself, the easier it becomes to understand the difference and build eating habits that feel natural and sustainable.

Ingredients

• Sweet Potatoes

Directions

1. Preheat the oven to 400°F

2. Wash and scrub the sweet potatoes thoroughly to remove dirt.

3. Poke holes in the sweet potatoes with a fork to allow steam to escape.

4. Place the sweet potatoes on a baking sheet lined with a silicone mat or parchment paper.

5. Bake for 45-60 minutes, depending on their size. They’re done when a fork easily pierces through the flesh.

By Heather McDougall

Ingredients

• 1 batch Heather's Falafels

• 1 batch Greek Potatoes

• 1 batch Fat-Free Hummus

• 1 batch Cucumber Salsa

• 1 batch Tahini Sauce

Directions

1. Add Greek Potatoes (recipe in Entrees), a scoop of Fat-Free Hummus (recipe in Dips & Spreads) and a few of Heather’s Falafels (recipe in Sandwiches & Wraps) to a bowl. Top with Cucumber Salsa (recipe in Dips & Spreads) and a drizzle of Tahini Sauce (recipe in Dressings & Sauces). Serve warm or at room temperature.

2. You can easily prepare each element of this bowl in advance and store them in the refrigerator for future use. This will also allow you to quickly assemble the meal when you’re ready to enjoy it.

By Katie Mae
For the first two years I was eating a plant-based diet, I had sweet potato tacos probably 5-6 times per week. Sometimes for dinner, sometimes for lunch. Actually, when I was first making sweet potato tacos, I put them in organic corn tortillas just as you would expect tacos to be served. It was just recently that I got the idea to use cabbage cups as the taco shell. I was a little hesitant about the cabbage texture because it's completely different than that of a soft or hard shell tortilla. They were so delicious that I joyfully ate four cabbage cup tacos! YUM YUM YUM!

Ingredients

• 2 medium-sized cooked sweet potatoes, mashed (any potato works)

• 1 1/2 cups cooked black beans (15ounce can, partially drained)

• 1/2 tsp ground cumin

• 1/2 tsp chili powder

• 6 purple cabbage cups (OR romaine leaves)

• Roma tomato, diced

• 1 avocado, diced

• 1-2 limes, sliced into wedges

Directions

1. Set freshly cooked and mashed sweet potatoes aside. If the sweet potatoes were cooked previously and are cool, then warm them up on the stovetop or in the microwave.

2. In a medium saucepan over medium-low heat, add the black beans, cumin, chili powder, and salt-free seasoning. Heat the beans for 5 to 10 minutes, stirring occasionally.

3. To assemble the tacos: First spread a layer of sweet potatoes, about 1/4 cup across the center of a lettuce cup or romaine leaf. Add about 1/4 cup of the black beans over the sweet potatoes. Top with diced tomatoes, avocado, and a squeeze of lime juice. Enjoy!

4. CHEF’S NOTES
   If you want the cabbage cups to be a little bit softer and warmer, layer the sweet potato into the cabbage cups and then microwave them for just 30 seconds. Then continue filling the cups with the other toppings.

By Mary McDougall

Ingredients

• 1 large potato, peeled and diced

• 1 large yam, peeled and diced

• 1 medium onion, diced

• 1 green bell pepper diced

• 1 red bell pepper, diced

• 1 tsp poultry seasoning

• freshly ground black pepper to taste

Directions

1. Cook the potatoes in enough water to cover, until just tender, about 5 minutes. Drain and set aside.

2. Place the onion and green and red bell pepper in a saucepan with a small amount of water. Cook, stirring frequently, until just tender, about 4 minutes. Remove from heat. Add the cooked potatoes, poultry seasoning, and pepper. Mix well.

3. Place the mixture in a large nonstick skillet. Cook, stirring frequently, over medium heat until the potatoes brown slightly, about 10 minutes.

By Heather McDougall

Ingredients

• 2 cups cucumbers (about 2 medium cucumbers), peeled, seeded and diced

• 1 cup tomatoes, seeded and diced

• 1/2 cup red onion, diced

• 1/4 cup fresh parsley, chopped

• 2-3 tbsp lime juice

Directions

1. In a medium-sized bowl, stir together cucumbers, tomatoes, onion and parsley. Add lime juice, stir, and cover. Place bowl in the refrigerator for about 1 hour to allow the flavors to blend. Serve cold.

By Cathy Fisher
The most common reaction I get from people trying this salad for the first time is, "It tastes like potato salad"; This healthful version of potato salad is just as comforting and satisfying as tradition versions, but without any eggs, oil, or salt.

Ingredients

• For the salad:

• 3 pounds red potatoes, unpeeled, cut into about 3/4-inch chunks

• 3 stalks celery, sliced or chopped

• 1/2 cup finely chopped red onion

• 1 medium, ripe avocado, chopped (optional)

• 2 tbsp fresh dill, chopped

• For the dressing:

• 1/2 cup water

• 2 ounces raw unsalted cashews

• 3 tbsp lemon juice

• 2 tbsp mustard (I like Dijon or stone ground)

• 1 clove garlic, sliced

• 1/2 tsp ground cumin

Directions

1. Place all of the dressing ingredients (water, cashews, lemon juice, mustard, garlic, and cumin) into a blender, and set aside for at least 15 minutes (so the cashews can soften).
   Cover the potatoes with cold water in a large pot and bring to a boil over high heat, uncovered. Reduce the heat to medium-high, and continue to cook until the potatoes are tender but not falling apart when pierced with a knife, about 15 to 20 minutes. Drain and rinse under cold water.

2. Place the cooked potatoes, celery, red onion, avocado (if using), and dill into a large bowl.
   Blend the dressing ingredients until smooth. Stir the dressing into the salad. Serve immediately or after chilling for an hour.

3. Notes: You can use any kind of potato, but red potatoes are traditional since they hold together well and look nice.
   You can use 1 teaspoon of dried dill instead of fresh, but there’s nothing like fresh herbs in a salad.
   For a lower-fat dressing, substitute 2/3 cup of cooked white beans for the cashews.

By Jeff Novick

Ingredients

• 2-28 ounce cans no salt added chopped tomatoes

• 14 ounce can no salt added pinto beans, drained and rinsed

• 14 ounce can no salt added black beans, drained and rinsed

• 16 ounces frozen pepper and onion mix

• 16 ounces frozen corn

• salt free Mexican spice mix, hot sauce or salsa, to taste

• 2-14 ounce packages Success Instant Brown Rice (or 4 cups cooked rice)

Directions

1. Cook instant brown rice in a separate pot according to package directions.

2. While brown rice is cooking, add all other ingredients to a large pot and heat.

3. When rice is done place rice in a bowl. Top rice with beans, veggies and tomato mix. Top with fresh cilantro.

4. Enjoy.

By Emma Roche
These gorgeous veggie wraps are the perfect light meal for a hot summer's day. You can prepare all the elements ahead of time, and then assemble the wraps as needed. If you're planning on taking these as a packed lunch for work or school, it's best to take the components in separate containers and assemble them right before eating. Whole wheat wraps or pita breads can be used in place of collard or cabbage leaves, if preferred.

If bulgur (also known as burghul, or cracked wheat) is unavailable where you live, you can substitute whole wheat couscous in its place. For a gluten-free option, use quinoa instead.

Ingredients

• For the beetroot hummus:

• 14 ounces cooked beets

• 2 1/2 cups cooked chickpeas (or 2-15 ounce cans, drained and rinsed)

• juice of 1 lemon

• 2 cloves garlic

• 2 tbsp tahini

• 1 tsp ground cumin

• salt (optional) and black pepper, to taste

• for the rest:

• 1 1/2 cups bulgur (dry measure)

• 12 large collard or savoy cabbage leaves

• 3 medium carrots, grated

• 3 cups purple cabbage, very finely sliced

• 1 lemon, cut into wedges

Directions

1. Prepare the bulgur (or couscous or quinoa) according to packet instructions. While it cooks, make the beetroot hummus.

2. Drain and rinse the beets, then place them in the bowl of a food processor. Add the chickpeas, lemon juice, garlic, tahini and ground cumin. Blend until smooth. Season with salt and pepper to taste, then transfer to a container or covered bowl, and refrigerate until ready to serve.

3. Drain the cooked bulgur, and rinse it with cold running water. Shake well to remove as much excess liquid as possible. Set aside.

4. Trim the stalks off the collard or savoy leaves. Then, using a sharp knife or veggie peeler, trim down the thick part of the leaf’s centre rib, so that it’s as thin as the leaf itself.

5. Assemble wraps as needed. Spread 1/4 cup of the beetroot hummus out over one of the leaves. Top with 1/3 cup of cooked bulgur, then add some shredded carrot and cabbage. Squeeze a little extra lemon juice over the top, wrap up tight, and enjoy!

By Mary McDougall
Start your morning off right with a healthy starch-based breakfast including hash browns, brown rice and fresh veggies.

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

1. 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.

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

3. 1 7-ounce can Mexican green sauce
   3 1/2 cups water
   4 tablespoons cornstarch
   Chopped fresh cilantro for garnish (optional)

4. 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.

By Heather McDougall

Ingredients

• 1 small white onion, chopped

• 4 cloves garlic, minced

• 6 cups vegetable broth

• 2-8 ounce cans cannellini beans, rinsed and drained

• 2 cups chopped lacinato kale

• squeeze of lemon

• salt and pepper to taste

Directions

1. Saute onion and garlic in 1 tablespoon broth for 5 minutes over medium heat until soft or translucent. Add remaining broth and cannellini beans and simmer for 30 minutes over low heat. Add kale during the last 5 minutes of cooking. Salt and pepper to taste. Squeeze lemon over the top just before serving.

By Heather and Mary McDougall
My kids love this because they can add what they like and make it how they like it. The tofu is optional and your choices of grains, beans and vegetables will make each dish yours. What we have listed are just suggestions, feel free to use your imagination.

Ingredients

• 1 1/2 cups uncooked bulgur wheat

• 3 cups water

• 6-8 cups assorted chopped vegetables - corn, kale, broccoli and carrots

• 1-2 cups sautéed tofu cubes or cubed, steamed potatoes

• 1 1/2 cups cooked garbanzo beans

• Additional Fresh Toppings: chopped cucumber, tomatoes, scallions

• sauce of your choice (see hints below)

Directions

1. In a medium pot, bring water to a boil, add bulgur, cover, remove from heat and let sit for 20 minutes. Fluff with a fork when done.

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

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

   Hints: Chop the vegetables into similar sized pieces so they steam in about the same length of time. I like Tahini Sauce (recipe in Sauces) on this bowl, or use your favorite oil-free salad dressing, salsa or hummus.

By Mary McDougall

Ingredients

• 3/4 cup rice vinegar

• 1/4 cup soy sauce

• 2 tbsp Sambal chili paste

• 3/4 cup natural peanut butter

• 1/4 cup warm water

• 1/8 cup cilantro leaves

Directions

1. Place vinegar, soy sauce and chili paste into a blender jar. Process on low until mixed. Add the peanut butter 1/4 cup at a time and process until very smooth. Add the warm water and the cilantro leaves and process until well mixed.

By Mary McDougall
This tastes even better the next day and is great over baked potatoes, too!

Ingredients

• 8 cups water

• 1 cup dried split peas

• 1/2 cup dried baby lima beans

• 1/4 cup dried barley

• 1 onion, chopped

• 2 bay leaves

• 1 tsp celery seed

• 2 cups vegetable broth

• 2 carrots, chopped

• 2 potatoes, cubed

• 2 stalks celery, chopped

• 2 tbsp parsley flakes

• 1 tsp basil

• 1 tsp paprika

• 1/8 tsp white pepper

• freshly ground black pepper to taste

Directions

1. Place split peas, lima beans, barley, and water in a large pot. Bring to a boil, reduce heat, and add bay leaves and celery seed. Cover and cook over low heat for 1 hour. Add remaining ingredients and cook for 1 additional hour.

2. Hints: If you want to make this without the lima beans, increase the split peas to 2 cups and reduce the initial cooking time to 1/2 hour. This recipe freezes and reheats well. For a delicious smoky flavor, try adding a couple drops of liquid smoke to the soup about 15 minutes before the end of the cooking time.

By Tiffany Hobson

Ingredients

• 1 large yellow onion, diced

• 4 cloves garlic, minced

• 3 medium carrots, halved lengthwise then diced

• 4 stalks celery, halved lengthwise then diced

• 1 tsp dried oregano leaves

• several twists of freshly cracked black pepper

• 32 ounces vegetable broth

• 4 cups water

• 2 zucchini, diced

• 1/2 cup Jasmine or any short-grain rice (see note below)

• 1 bay leaf

• 1/4 cup fresh lemon juice

Directions

1. In a non-stick 6-quart pot, dry saute the onion, garlic, carrots and celery until vegetables become translucent over medium heat (about 5-10 minutes), stirring occasionally. Add the oregano and several twists of freshly cracked black pepper and stir. Add the vegetable broth and water and bring to a boil with the lid on. Stir in the zucchini, rice and bay leaf. Reduce heat to simmer and cook, covered, for 20 minutes or until the rice has cooked thoroughly. Add the fresh lemon juice and stir.

2. Note: Traditionally, Greeks would use either Glace (a medium grain rice that works well in soups) or Kastano (a brown rice). The Jasmine rice makes the soup lighter than another short-grain brown rice; however, you may use any short-grain rice for this recipe. You may increase the rice to 1 cup for a heartier soup. If desired, add salt and pepper to taste.

By Mary McDougall
This is my family's favorite simple marinara sauce, which I have been making the same way for over 30 years.

Ingredients

• 2 tbsp water

• 2 onions, chopped

• 4 cloves garlic, crushed

• 1/2 pound mushrooms, chopped

• 2-15 ounce cans tomato sauce

• 15 ounce can chopped tomatoes

• 1 1/2 tbsp parsley flakes

• 2 tsp oregano

• 1 tsp basil

• dash sea salt, if desired

Directions

1. Place the water, onions, garlic and mushrooms in a large pot. Cook, stirring frequently, until onions soften and begin to take on a golden color, about 10 minutes. Stir in remaining ingredients. Bring to a boil, reduce heat and simmer for about 1 hour, stirring occasionally. Do not cover. Serve over pasta.

2. Hints: This may be made ahead and reheated. It also freezes well.

Ingredients

• 1/2 cup water

• 1 onion, chopped

• 1 yellow bell pepper, chopped

• 1 red bell pepper, chopped

• 2-3 cloves garlic, minced

• 2 tbsp chili powder

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp oregano

• 1/4 tsp cayenne

• 15 ounce can chopped tomatoes

• 1 1/2 cups frozen corn kernels, drained and rinsed

• 15 ounce can kidney beans, drained and rinsed

• 15 ounce can black beans, drained and rinsed

• 15 ounce can pinto beans, drained and rinsed

Directions

1. Place the water in a large pot and add the onion, bell peppers and garlic. Cook, stirring occasionally until vegetables soften slightly, about 5 minutes. Add the seasonings and mix in well. Add remaining ingredients, stir well to mix, bring to a boil, reduce heat, cover and cook for about 40 minutes.

2. Hint: Serve over brown rice, rolled up in a burrito shell, or in a shallow bowl with cornbread on the side. Serve with tofu sour cream, if desired. Sprinkle with some chopped fresh cilantro or parsley. If the chili gets too thick while cooking, add a bit of water to the pot to thin it out before serving. Choose whatever color of bell peppers that you prefer, the more color variety, the prettier the dish. The same is true for the beans, choose whichever color you prefer.

By Mary McDougall

Ingredients

• 3 cups water

• 1 cup Five-Grain Rice (see below)

• 1 medium onion, chopped

• 1 green or red bell pepper, chopped

• 2 medium zucchini, sliced

• 1 medium yellow summer squash, sliced

• 8 ounce can tomato sauce

• 1 clove garlic, crushed

• 1 tbsp soy sauce (optional)

• 1/2 tbsp fresh basil, chopped

• 1 large tomato, sliced

Directions

1. Bring the water to a boil, stir in the Five-Grain rice, reduce the heat, cover and cook for 45 minutes. Remove from heat. Let stand undisturbed for 15 minutes. While the rice is cooking, prepare the other ingredients.

2. Place a small amount of water in a saucepan. Add the onion, bell pepper, zucchini, and squash. Cook, stirring until the vegetables soften slightly, about 5 minutes. Remove from the heat and set aside.

3. Combine the tomato sauce, garlic, soy sauce, and basil. Set aside.

4. Preheat the oven to 350 degrees.

5. Spread the Five-Grain Rice in the bottom of an oblong 10 x 6 x 8 inch baking dish, preferably nonstick. Spread the vegetable mixture over the grains and pour the tomato sauce mixture over the top. Finish with the tomato slices.

6. Cover with a silicone baking mat. Bake for 30 minutes.

7. Five-Grain Rice:
   1 cup brown rice
   1/4 cup barley
   1/4 cup wheat berries
   1/4 cup millet
   1/4 cup whole rye, or 1/4 cup wild rice, or 1/8 cup of each
   Combine all the ingredients and store in a tightly covered jar. Use in recipes calling for rice and other whole grains.

Ingredients

• 1 bunch scallions, finely chopped

• 1 clove garlic, crushed

• 1 tbsp ginger, grated

• 28 ounce can crushed tomatoes

• 1/4 tsp curry powder

• 1/2 tsp ground turmeric

Directions

1. Place a small amount of water in a saucepan. Add the scallions, garlic, and ginger. Cook and stir over medium heat for a few minutes. Add the remaining ingredients. Mix well. Cook for another 6 to 7 minutes to allow the flavors to blend. Serve hot.