Editor's note: When Dr. Caldwell B. Esselstyn spoke at RunTex on April 20th as the first speaker in the RunTex Speaker Series, he spoke of the need to change age-old eating habits and switch to a plant-based diet as protection from coronary artery disease. His wife-Ann Crile Esselstyn-also spoke and said she would post on www.runtex.com, some of her recipes and simple ways to change nutritional habits. Here are her suggestions and recipes that you can print and save.
Recipes, Suggestions On How To Switch
Diet To Plant-Based
By Ann Crile Esselstyn
At first, it seems so overwhelming to change eating habits and give up eating beloved foods. But your tastes change as you eliminate the fats from your diet. Salads with oily dressing or pizza thick with cheese won't taste good any more.
For breakfast and lunch, the best plan is to make those meals as simple (and the same) as possible everyday is helpful. For breakfast, try commercial rolled old fashioned oats uncooked plain or topped with grape nuts for crunch and/or another cereal like Grainfield's Raisin Bran. Or any no sugar added shredded wheat is fine. Instead of milk, use Multi Grain, Oat, or no fat soy milk. Top it all with raisins and a banana or other fruit. Apple juice, cider, orange or grapefruit juice (include the sections) instead of the milks on cereal are also delicious. Pancakes with whole-wheat flour, no eggs and no oil are delicious.
Try to keep lunch to soup and bread, salads, or sandwiches. Spread a no fat wrap (Ezekiel makes an easily available one) with lots of a zero fat hummus (there are two we have found, one made by Oasis Classic Cuisine the other by Sahara Cuisine or you can make your own without tahini using chick peas, lemon, garlic as a base.) then put chopped cilantro, chopped green onions, shredded carrots, cucumbers, tomatoes, peppers, thawed frozen corn, maybe beans, rice, cooked broccoli, mushrooms, etc. and top with lots of spinach or lettuce. Roll it up into a sausage like shape, cut in half, put on a baking sheet and bake in a high oven about ten minutes at 450 until the wrap is crisp.
Reading labels and the ingredients on the label is key. For example, Pacific used to make a fat free plain and vanilla rice milk with no added oil which they have now stopped making. They also still make low fat plain or vanilla rice milk that has "expeller pressed canola oil" in it. Avoid it. The fat free and low fat boxes looked identical so even if you meant to get the fat free version, it was easy by mistake, to pick up the low fat version with added oil. Most soy or rice dream products have added sugar and oil. If you are buying soy milk, be sure it is fat free since soy is 40 percent fat.
Be careful not to get complacent about a product. Grape Nuts are free of oil, so why shouldn't Grape Nut Flakes be also? But they have coconut oil in them. Avoid the Grape Nut Flakes.
Glycerin, hydrogenated or partially hydrogenated, mono and diglcerides are all forms of hidden fat. Avoid them. Snackwell's Devil's Food fat free cookies say 0 g of fat, But the first ingredient is sugar then corn syrup, fructose, skimmed milk, and glycerin. Barbara's Mashed Potatoes have mono and diglycerides. Avoid these sneaky fats by reading the labels for ingredients.
Beware of Fat Free! Kraft Zesty Italian Fat Free Dressing and Wishbone Fat Free Ranch, for example, both have soybean oil. Because the portion sizes are small, these products meet the zero fat per portion government standard of less than 0.5 percent gm of fat per serving. You can make your own delicious salad dressings. See suggestions ahead and above all be creative to find what you like.
Be creative. Although it is possible in a pinch to order no cheese pizza, the sauce and crust almost always contain white flour and oil. Best of all make your own crust or use pita bread as a crust. You can also find in the frozen section of a health food store Nature's Hilights Brown Rice Pizza Crust. Load the crust with a no fat pizza sauce and any vegetables: corn, peppers, onions, broccoli, mushrooms, artichoke hearts, etc.
Eat only whole grain products, but it is difficult to figure out which grains are whole and which are not. Look for 100 percent "WHOLE." Color is not a clue. The bread could contain molasses or caramel food coloring. Oats which are a whole grain, are light in color. Multigrain, cracked wheat, seven grain, stone-ground, 100 percent wheat, enriched flour, degerminated cornmeal aren't whole grain. Pumpernickel is made with rye and wheat flours, but is seldom whole grain. There are many whole grains: whole wheat, bulgar wheat, whole oats, whole rye, barley, buckwheat (kasha or buckwheat groats) whole corn. cornmeal, wild rice, brown rice, popcorn. There are also less well known whole grains: kamut, quinoa, amaranth, millet, spelt, teff, triticale, grano, faro.
There are many wonderful whole grain pastas, but you need to look for them. Again be sure that the ingredients say whole wheat and not just wheat flour or semolina, neither of which are whole grain. Hodgson Mills makes excellent whole wheat pastas that are in most grocery stores. Deboles pastas are also good. There are brown rice pastas made by Lundburg. Be especially careful in restaurants that your pasta is whole wheat or rice based and does not have oil or eggs in it.
Bread is also a challenge, especially to find whole wheat or whole grain you like that doesn't contain oil. Great Harvest Bakery makes all sorts of breads that are perfect. Most grocery stores carry some 100 percent whole wheat breads but they usually have oil. Many grocery store rye breads have no oil. Just read the ingredients. If you have trouble finding bread, you can use pita bread, but again read the ingredients to be sure the bread is whole wheat or whole grain and oil free.
Ezeikel 4:9 breads are in most health food stores and come in many forms from sliced bread to wraps and delicious hamburger or hot dog buns. The Ezeikel bread is especially good toasted. Of course, you can always make your own bread.
Most bagels are not made with oil and are mainly white flour. Alvarado Street Bakery makes a variety of whole grain bagels (white flour is the second ingredient) in the frozen foods sections of health food stores. Question the ingredients in bagels you eat. Don't count on the color to be your guide.
Pasta sauce can be a challenge. Millina's Finest had wonderful no oil pasta sauce but was bought out by Walnut Acres and now there is olive oil in the sauce. Avoid it. Muir Glen makes a portobello mushroom and a mushroom marinara that are oil free and available in many grocery stores. Garden Valley organic has a fat-free sauce in health food stores. There are others; just read ingredients.
It is easier than you think to make your own sauce and you can add all the vegetables you wish to make it even better. Surprisingly, diced tomatoes straight from a can is a rather good sauce, or heat a jar of no oil pasta sauce then add a bag of frozen spinach and you have a fast, healthy pasta topping when you are in a hurry.
If you are famished and need a fast, healthy meal, there are always no fat hot dogs (Smart Dogs by Light Life, Yves Veggie dogs) or the veggieburgers (Yves Garden Vegetable Patties, Morningstar Better'n Burgers, Lightlife Smart Menu All Natural Veggie Burger, etc.). Gnocchi made by Ferrara or Delverde (70% potato) is a quick meal topped with a no fat pasta sauce. Polenta which comes in a sausage like roll (Frieda's organic polenta or Nate's 100 percent organic are two but read the labels) is delicious sliced and fried (no oil) in a no stick pan until the desired crispness then top with a no fat pasta sauce or eat plain. Couscous (whole wheat) cooks in a minute and is excellent with no oil pasta sauce and thawed frozen peas.
Another quick meal is brown rice topped with any fresh chopped vegetables like tomatoes, green onions, peppers, celery, carrots, thawed frozen corn or peas, drained, rinsed and warmed beans. Put spinach in the bottom of a bowl. Then add hot rice and pile on the vegetables. Use low sodium Tamari or salsa on top. This feels quick since only the rice is really cooked
Nore (rice, seaweed, vegetables) is available in many grocery stores. Sometimes it is even made with brown rice in health food stores like Wild Oats. Request the brown rice. You may also request that they make your's with just carrots and cucumber to avoid the avocado. It is also surprisingly easy to make your own nori, but use short grain brown rice, which is stickier than the long grain and then have fun with the ingredients : carrots, cucumber, asparagus, lettuce, mango, artichoke heart, etc.
Sweet potatoes/yams are sweet and filling and so easy if you remember to put them in the oven early enough since they take at least an hour to bake. See a recipe ahead for sweet potatoes.
Tofu is 40 percent fat so beware. However, Mori-Nu makes a lite extra firm or firm silken tofu, which makes excellent sauces or desserts and is wonderful sliced thin and baked with low sodium tamari on it, but remember that even the lite is high in fat so it should be an occasional treat.
No fat broth makes a good base for things like soups, rice or stir-frying. Kitchen Basics makes a Roasted Vegetable Stock, which has some good recipes on the side if you leave out the nuts and oil. Pacific makes an organic fat free vegetable and mushroom broth. Health Valley also makes a fat-free vegetable broth. All of them are high in sodium so ideally you should make your own, but sometimes that is just not possible so these are excellent alternatives.
Portobello mushrooms baked in the oven or on the grill with any barbecue sauce or low sodium tamari and a little balsamic vinegar are wonderful and look like a piece of meat. They are great as burgers on whole wheat bread or in the Ezeikel buns.
Try your own old favorite recipes and just leave out the oil. In baking replace oil with prunes, applesauce, or bananas. Instead of egg use egg replacer or see the recipe for making "egg whites" from flax seeds and water at the bottom of the Best Banana Bread recipe ahead.
Many recipes call for 1 Tablespoon of olive oil to fry the onion. But that oil is not necessary. Any liquid works just as well: vegetable broth, wine, beer, water, orange juice (or any juice), vinegar, and tamari. A stir-fry with all your favorite vegetables does not need a drop of oil to be delicious.
Fat free hummus without tahini (Oasis Classic Cuisine, Sahara Cuisine or make your own with drained chick peas, lemon, garlic, perhaps a little balsamic vinegar or cumin) is excellent as a sandwich spread. It is also good on vegetables and makes it easy to eat lots of Brussels sprouts or any vegetable. Use also as a salad dressing mixed with lemon, lime or vinegar and a little mustard.
Try to steam a few vegetables each night with your dinner. Asparagus in the spring, corn, sliced tomatoes with balsamic vinegar and basil in the late summer, squash in the fall should fill your plates along with broccoli, cauliflower, green beans, snap peas, zucchini, Brussels sprouts, etc. They are all good plain or with lemon or a little balsamic or rice vinegar sprinkled on top. Save the steaming water and use as a base for soup or to stir fry.
There is no reason to have desserts every night with meals, but something sweet at the end of dinner can be satisfying. Banana "ice-cream" made from frozen sliced bananas mixed in a strong blender is fabulous. You can also use frozen mangoes or frozen berries. Try freezing grapes and snack on those when you want a sweet, cold treat. Sliced frozen fresh pineapple or bananas are also good! Sorbets on occasion are delicious. Sherbets have milk in them so avoid them. Dates and figs also satisfy the urge for something sweet. It's Only Tomatoes makes delicious dried fruit and vegetables that quickly quench a sweet tooth. The bananas are especially sweet.
If you are limiting salt, know the following sodium levels:
Sea salt- 1 teaspoon 2360 mg sodium
Reduced Sodium Tamari- 1 teaspoon 700 mg sodium
Bragg Liquid Aminos- 1 teaspoon 233 mg sodium
South River Sweet White Miso - 1 teaspoon 115 mg sodium
Suggested Supplement:
Calcium (over 50) 1000 mg. daily
(over 60) 1200 mg. daily
Vitamin D (over 50) 800 IU (international units) daily
(over 60)1000 IU daily
Omega 3 1 tablespoon flaxseed meal daily
Vitamin B-12 500 mcg daily
1 multivitamin daily
Remember, if you have heart disease: Never eat oil. If you have heart disease, avoid nuts. A few sesame seeds on bread and such are fine. If you have heart disease, don't eat avocados, coconut or coconut milk. If you have heart disease, eat tofu.
The best thing is to eat is a huge salad. Start as many meals as possible with salads. Add all the vegetables you can. It is important to find a salad dressing you like so spend time experimenting.
Taste changes slowly, but it does change. Now we even like just vinegar or lemon on salad. In fact, we even like bread dipped in vinegar. Who would have thought 20 years ago?
Salad Dressing suggestions:
Hummus Salad Dressing
Mix a no fat hummus (that means no tahini or olive oil) with any vinegar, (we like balsamic) a little lemon or lime or orange juice until the consistency you wish. Add a little mustard of your choice. This dressing sticks to lettuce well and is as good as any salad dressing anywhere! If you cannot find the NO tahini hummus, make your own or try using equal amounts of nutritional yeast and vinegar instead.
Rip's Salad Dressing
1 tsp low sodium tamari (optional)
1 Tablespoon nutritional yeast (get at health food store)
1 teaspoon any mustard
1 to 2 tablespoons (or more) balsamic vinegar or any vinegar
1 lemon, lime, orange or apple juice
Mint sauce (a few drops) or molasses or honey (teaspoon) optional
Mix all above together in a small bowl. Add water or orange jucie if it is too thick. Fool around with amounts above, but the nutritional yeast seems to be the secret.
Orange juice, lime, and balsamic vinegar all to taste make a very easy and good dressing that you can add just to lettuce without mixing first.
Citrus Salad Dressing
3 tablespoons fresh orange juice
1 teaspoon grated lime rind
1-tablespoon fresh limejuice
2 teaspoons honey (or less)
6 mint leaves, cut into thin strips
Combine orange juice, rind, limejuice, and honey stirring with a whisk. This is light and wonderful in the summer.
Rice wine vinegars are mild and nice just plain on salad. You may like the seasoned vinegars but know they have added sugar and salt.
Fat Free Vinaigrette (Jennifer Raymond Fat Free And Easy)
1/2 cup seasoned rice vinegar
1-2 teaspoons stone-ground or Dijon-style mustard
1 clove garlic, crushed or pressed
Raspberry Wine vinegar on baby lettuce, strawberries, raspberries and sliced oranges (after peeling and cutting out orange sections, squeeze juice into salad bowl) makes a light summer salad.
Papaya and Orange Dressing
Mix Papaya and orange juice in the blender. Add ginger, garlic and a few dates. Put lime and balsamic or rice wine vinegar on the lettuce first or just mix the lime and vinegar to taste in with the papaya. It is also good on rice.
Mango and Tomato Dressing
Mango needs to be the predominant flavor so use 2-3 mangos to one tomato in the blender. You can add bell pepper, cilantro, garlic, vinegar, lime, as you choose.
Artichoke/Bean Dip
1 14 ounce canned in water artichoke hearts, drained
1 15 ounce can navy or pinto beans, drained
2 tablespoons lemon juice
1 garlic clove, chopped
2 whole green onions, chopped
Pepper to taste
Cayenne to taste (optional)
Combine all ingredients in a food processor and blend until smooth.
This is good with anything: vegetables, cooked greens, crackers, bread, or by the spoonful. Add vinegar or extra lemon and use as a salad dressing.
Fabulous Roasted Red Peppers
6 roasted red peppers sliced 1/4 inch thick
3 tablespoons red wine vinegar or balsamic
2 teaspoons minced garlic
1 teaspoon dried basil
1 teaspoon dried thyme
1 teaspoon dried rosemary
1 teaspoon dried marjoram
1 teaspoon dried oregano
Roast peppers on cookie sheet until blackened then turn until all sides are black. Peel in running water, slice, then combine peppers and all ingredients and marinate for at least 30 minutes. These are fabulous just plain, on toast, in a sandwich, in a salad, or blended into salad dressing. If you save the juice from the peppers as you roast them or what is left after you have eaten all the peppers, it adds a feel of oil in salad dressings as well as a delicious.
A few recipes follow:
Excellent Black Bean Salsa Dip
1 16 ounce jar salsa
1 can black beans, rinsed and drained
1/2 juicy lime
Fresh cilantro
Mix all together and put on toasted whole wheat pita or any no fat, whole grain crackers. This is also good, if any is left over, as a topping on rice.
Pea Guacamole
2 cups frozen peas
1 tablespoon plus 1-teaspoon fresh lemon juice
1/2 teaspoon minced garlic
Cilantro, a hand full or more
1/4 cup minced red onion
1/2 cup minced ripe tomato
Pepper to taste
Red pepper flakes to taste
Defrost peas under warm water until defrosted but still cold. Drain well and put in food processor with the lemon juice, garlic and cilantro and puree until very smooth. Transfer to a medium sized bowl.
Stir in onion and tomato and add pepper and pepper flakes to taste. Let sit for 10 minutes and serve within an hour or two. If it sits around longer it loses its bright color but still tastes as good.
This is delicious by the spoonful as well as on crackers, with vegetables, with beans and rice or as a spread on sandwiches. It was excellent with Finn Crisp Caraway crackers heated to extra crispy in the toaster.
Black Bean Salad
Black beans rinsed thoroughly, lots of diced tomatoes, frozen corn thawed, chopped peppers, green onions or/and Vidalia onions, water chestnuts if you wish, a lot of cilantro and then just balsamic vinegar is a great salad. The juice from the tomato seems to counteract the balsamic.
Fiesta Salad
1 1/2 cups dry black beans or 3 15-ounce cans black beans drained and rinsed well.
2 cups frozen corn thawed
1 large green pepper, diced
1 large red or yellow pepper, diced
1/2 cup chopped red onion
3/4-cup cilantro or more if you like.
2 Tbsp. seasoned rice vinegar
2 Tbsp. apple cider or white distilled vinegar
1 lime or lemon, juiced
2 garlic cloves, minced (or more)
1-teaspoon ground coriander
1/2 teaspoon crushed red pepper or a pinch of cayenne
Salt to taste
Mix all vegetables together, whisk the dressing ingredients and pour over. Toss gently to mix. This is a celebration of color and taste. It can be made in advance and keeps well several days.
Lime Mango Salad
1 can cannellini beans, drained and rinsed
1 mango peeled and diced
Red or Vidalia onion diced to taste
Cilantro
Grated lime rind
1 lime squeezed
Combine all the above. Mash a little and use as salsa or don't mash and use as a salad.
Fabulous Corn Salad
1bag of frozen corn thawed
1 red pepper diced
3 or 4 green onions chopped
A lot of cilantro or parsley chopped
1-2 limes juiced
Balsamic vinegar to taste
Black Beans and Rice
Our first and favorite plant based recipe was black beans and rice. We use it for guests since it is beautiful to look at and delicious. You can use any or all of the suggestions following:
Brown rice (long or short grained)
Black beans from a can juice and all or rinse and add back a little water.
Chopped tomatoes
Chopped Vidalia, green onions, red onions or some of each
Frozen corn thawed (if you forget to thaw run it under hot water)
Chopped red, yellow or green peppers
Grated or julienne carrots
Water chestnuts
Chopped cilantro
Chopped arugala
Low sodium tamari
Salsa
Cook rice. Heat beans. Put all chopped vegetables in individual dishes. Start on your plate with rice then beans and just pile it up high and top it all with low sodium tamari. The tamari is the secret for making it delicious for us but if you prefer salsa use that.
Combine any leftovers, add balsamic vinegar, and you have a wonderful salad.
Whole Wheat Pasta with Roasted Vidalia Onions and Diced Tomatoes
Serves 6
1/2 16 oz. package whole-wheat angel hair pasta or whole grain pasta of your choice.
2 14.5 oz. cans diced tomatoes (Contadina in rich, thick sauce is quite low in sodium)
2 thinly sliced, Vidalia or sweet onions
1/4 cup chopped fresh basil or more (cilantro or parsley are options)
1. Turn oven on broil.
2. Spread cut and separated onions on a cookie sheet and put in the oven. Check every few minutes until the onions are brown and very limp. If they get a little burned, they will still taste delicious.
3, While the onions are roasting, cook pasta according to directions.
4. Empty diced tomatoes into a casserole dish and heat until just beginning to bubble.
5. Add cooked pasta, and heat. Stir then cover the top with fresh basil and top with the roasted onions. Don't mix the onions into the pasta. Serve with a salad full of vegetables and whole grain bread.
Fabulous Burritos
Filling:
2 cans pinto beans, drained and rinsed
1 onion chopped
2 cloves garlic
1/2 cup no oil spaghetti sauce or a mild salsa or a combination
4 no oil whole wheat, thin flat bread, no oil tortillas, or Ezeikiel tortillas
1 -2 jars mild salsa or spaghetti sauce or a combination
2-3 tomatoes or 6-8 plum tomatoes, sliced
Cilantro/ parsley
1. Sauté onion and garlic in water or vegetable broth until limp.
2. Add pinto beans and mash (a potato masher works well), 1/2-cup pasta sauce or salsa and cook a few minutes. If you want to expand this more you could add left over rice or corn.
3. Put enough spaghetti sauce in the bottom of a pan just to cover then make a row of bean filling on each burrito, roll up and place in the pan.
4. Cover the rolled burritos with pasta sauce and salsa. Use more salsa according to your preference.
5. Place thinly sliced tomatoes on top of each burrito.
6. Bake in a 350 oven until bubbly, 20-30 minutes or more if you like it crispy. Sprinkle with fresh cilantro or parsley before serving.
Potato, Pea and Couscous Hash
1 large onion, chopped
1 large green or red bell pepper, chopped
1 ripe large tomato chopped
1 large clove garlic chopped
1 tsp paprika
2 cups low sodium vegetable broth
1 1/2 cups diced all-purpose potatoes (1/2 inch pieces)
1 cup frozen peas (or whole package)
1 1/4 cups uncooked couscous
2 tablespoons chopped fresh parsley or cilantro
1. In a large nonstick skillet, stir fry onions in broth or any liquid a few minutes, then add peppers, garlic and paprika and cook until onion is soft, about 5 minutes.
2. Stir in broth, potatoes, and peas. Bring to a boil, cover, reduce heat to low and simmer until potatoes are tender, about 8 minutes.
3. Gradually stir in couscous, adding it in a stream, then add parsley. Return to a simmer, cover and cook (without lifting lid) 1 minute. Remove from heat and let stand, covered 5 minutes. Gently fluff with a fork. Wait another few minutes then serve hot.
Jane's Burritos
Serves 3-6
This is a favorite recipe of our daughter, Jane--one she serves us frequently. She makes extra and freezes them for lunch or dinner later.
2 cups brown rice
1 onion, chopped
2 cans vegetarian no fat refried beans
1 can drained pinto beans
2 small or 1 medium zucchini, chopped
2 small yellow squash, chopped
tiny pieces of chopped broccoli
2 stalks of chopped bok choy
1 bunch chopped cilantro
1 red pepper, chopped
6 no fat tortillas or flat bread (Ezekiel 4:9 sprouted grain tortillas made
by Food for Life available frozen in health food stores, are especially
good and get crispy when heated)
Salsa
1. Saute chopped onion in water or broth until limp.
2. Add zucchini, squash, red pepper broccoli, bok choy and saute a few minutes longer until just tender, about 3 or 4 minutes.
3. Stir in beans and cook a minute more.
4. Add rice if you choose to the ratio you like and stir in half the cilantro.
5. Put a few spoons of vegetable/bean/rice mixture in each burrito. Fold one flap over the mixture then the other and tilt the burrito a little on its side so it leans into the next burrito to help keep it shut.
6. Bake in a 350 degree oven for 12 minutes or until the tortillas are crispy. Serve with lots of salsa and cilantro sprinkled on top.
The PERFECT "Nutrient Dense" Wrap
This is our favorite way to eat a totally satisfying lunch.
1. Turn the oven to 450 degrees
2. Assemble No fat, whole wheat or whole grain tortillas or flat bread.
Ezekiel's 4:9 sprouted grain tortillas work well and are available
in the frozen food section of health food stores.
3.Spread the wrap with LOTS of a zero fat hummus (There are two we
have found made by Oasis Classic Cuisine or Sahara Cuisine. See list of
foods for address and telephone numbers to order or you can make your own without tahini using chick peas, lemon, and garlic as a base.)
2. Next put chopped cilantro
chopped green onions
shredded carrots, (it is SO easy to buy these shredded)
frozen corn thawed or off the cob
sliced tomatoes
or whatever is available, maybe sliced cucumbers, chopped red
peppers, beans, rice, cooked broccoli, mushrooms, etc., and top with
lots of fresh spinach or lettuce. Spinach is preferable because it
wilts better in the oven. If you have Mango Lime Salad left a little of
that is delicious in the wrap.
3. Carefully roll it up into a sausage like shape, squishing it together as
you go.
4. Cut in half, put on a baking sheet and bake in a 450 -500 degree oven until the bread is crisp, about 10 minutes, but keep checking so it doesn't burn.
Better Than Grilled Cheese
Makes 4 large bread sandwiches that look like cheese and can become quite addictive. You might also use the "cheese" over cauliflower or broccoli
2/3-cup water
1/4-cup nutritional yeast flakes
2 tablespoons flour (any whole grain flour)
2 tablespoons fresh lemon juice
2 tablespoons NO FAT hummus (make your own if you can't find it made
Without tahini in it or just skip it.)
1 1/2 tablespoons ketchup or tomato sauce
2 teaspoons cornstarch
1-teaspoon onion powder
1/4-teaspoon (or more) garlic powder
1/4-teaspoon turmeric
1/4 teaspoon dry mustard or 1 teaspoon any regular mustard
8 slices whole-grain bread
1. Combine all ingredients, except bread, in a medium saucepan and whisk until mixture is smooth.
2. Bring to a boil, stirring constantly with the wire whisk. Reduce heat to low, and cook, stirring constantly until mixture is very thick and smooth. Remove from heat.
3. Put 4 slices of bread in a non stick pan, cover each slice with the mixture, then top with thinly sliced tomatoes and a pile of chopped cilantro or/and julienned carrots. Put on the top slice of bread and cook until bread is browned on both sides. You may also brown the bread before putting on the "cheese" mixture. These sandwiches are so good, it is tempting to eat them everyday for lunch or dinner!
Gingered Yams
3 yams (2 big ones equal 3)
1 teaspoon grated ginger
1-tablespoon limejuice
1/2-teaspoon curry
Bake yams in 400-degree oven for 1-to11/2 hours until soft.
Remove skin, mash flesh with remaining ingredients.
Fresh Tomato and Garlic Sauce from the NEW McDougall COOKBOOK
6 to 8 large ripe tomatoes (about 4 to 4 1/2 pounds)
6 to 8 cloves garlic
2 to 3 tablespoons soy sauce (you can use a little salt if you don't like soy sauce or eliminate it.)
1/4 teaspoon crushed red pepper flakes
Freshly ground pepper to taste
1 to 2 tablespoons arrowroot or cornstarch mixed with 2 to 3 tablespoons cold water (this is optional)
1/2 cup packed, chopped fresh basil (this is for the superb taste of
Fresh!)
1. Blanch the tomatoes in boiling water for about a minute, then immerse in cold water to remove skins.
2. Chop the peeled tomatoes into large chunks and put in a large skillet or saucepan.
3.. Squeeze the garlic through a garlic press into the skillet with the tomatoes.
4. Mash the tomatoes with a potato masher; don't puree them.
5, Add the soy sauce, crushed red pepper and freshly ground black pepper.
6. Bring this to a boil, lower the heat and simmer for about 10 minutes. 7. Add the thickening agent if using and stir until thickened to your liking. Stir in the basil and serve at once over any of your favorite pastas.
Dahl
2 1/2 cups yellow lentils (red lentils, yellow peas ok)
5 cups water
4 garlic cloves
1 onion
1 tomato
4 skinny green chilies (1 jalapeno, 2or 3 green mild or some combination
depending on taste)
1 tsp salt (optional)
1 tsp turmeric
Boil Dahl 10 minutes, meanwhile cut above, add, and boil gently uncovered until smooth. Serve over rice.
For wonderful color at the last minute, add shredded carrots, chopped zucchini or red peppers, and lots of cilantro.
Red Lentil Hash
Serves 4
1 1/2 cups dried red lentils
3 1/2 cups water
1 cup fresh cilantro, roughly chopped
1 leek (white part only), diced
1 tsp. grated fresh ginger
1 carrot, shredded
1 zucchini, shredded
1 red pepper, diced
1/2-cup raisons
1/2 tsp. Ground cinnamon
1 tsp. Ground cumin
Pinch of crushed red pepper flakes (use more than a pinch)
1/4-cup balsamic vinegar
1 lemon (juice plus zest)
1. In a large heavy-bottomed saucepan, bring the lentils and water to a boil. Cover, reduce the heat to low, and simmer for about 5 minutes.
2. Add the cilantro, leeks, and ginger. Cover and continue cooking for 3 minutes.
3. Stir in the carrots, zucchini, red pepper, raisins, and spices. Cook for 3 minutes, covered.
4. Add the vinegar, lemon juice and zest. Stir well. Remove from the heat and let stand uncovered for 5 minutes before serving.
Joan's Lentil Loaf
Serves 6
1 1/2 cups lentils
2 onions, chopped
2 cups cooked rice
6 or more mushrooms, chopped (optional)
2 cups cooked rice
1-teaspoon garlic powder
1-teaspoon sage
1/2-teaspoon marjoram
1/4- cup catsup or barbecue sauce
1. Cook 1 1/2 cups rinsed lentils in 2 1/2 cups water until
tender, then partially mash lentils.
2. Stir fry onions and mushrooms in water.
3. Add onions and mushrooms , cooked brown rice, garlic, sage and
marjoram to lentils.
4. Press into an oiled loaf pan and spread catsup or barbecue
sauce on top.
5. Bake at 350 degrees for 45 minutes to 1 hr.
.
Serve with mashed potatoes, mushroom gravy, and salad.
Moroccan Chickpea Stew (or Soup)
1-cup dry chickpea or 2 canned chickpeas
3/4 cup red lentils (any lentils ok)
1 1/4 cups red onion chopped
1 1/2 cups celery chopped
12 cups stock or water for soup, 5 cups of water for stew
12 ounces tomato paste
1/4-cup miso, light mellow (any will do)
2 teaspoons ground coriander
1-tablespoon basil
2 cups zucchini sliced (about 2medium)
1/2-cup (or more) fresh parsley (or cilantro) chopped
Pepper to taste
2 tablespoons lemon juice
1/2-cup elbow pasta, soy, or wheat, or spaghetti
1. Skip this step if you are using canned beans. Sort through and wash garbanzo beans; soak overnight in three times the volume of water. Discard soaking water. Rinse and cover again with three times the volume of water. Cook until tender, approximately 2 1/2 hour and drain.
2. Sauté drained cooked beans, raw lentils, red onion and celery in one-cup stock or water, until celery is translucent, approximately 5 minutes.
3. Add tomato paste and miso, mixing well into bean and vegetable mixture.
4. Add remaining stock or water and bring to a simmer.
5. Add pasta, zucchini, parsley, coriander, basil and pepper. Cook until zucchini is tender and pasta breaks down, thickening soup/ stew, approximately 25 minutes.
6. Add lemon juice and adjust seasonings to taste.
Serve over rice on a bed of baby spinach or with salad and bread as soup.
Caribbean Black Beans with Mango Salsa over Brown Rice
Serves 4
11/2 cups chopped onions
3 cloves garlic minced or pressed
1 tablespoon grated fresh ginger
1-teaspoon fresh thyme or 1/2 teaspoon dried
1/2-teaspoon ground allspice
4 1/2 cups cooked black beans
3/4 cup orange juice
Salt and freshly ground black pepper to taste
1. Sauté onions and garlic in broth, water, wine, etc. for about 5 minutes until onions begin to soften. Add ginger, thyme and all spice, and sauté stirring often to prevent sticking until onions are very soft for about 5 minutes.
2. Stir in beans and orange juice and cook over low heat for about 15 minutes, stirring occasionally, until mixture thickens slightly. Mash a few beans with back of spoon for thicker consistency. Add salt (if desired) and pepper and serve over brown rice topped with mango salsa or eat with crisped corn tortillas.
Mango Salsa
2 medium-sized ripe mangoes
1 small cucumber, peeled, seeded and diced
1 ripe tomato chopped
Juice of 1 lime
1/2 to 1 small fresh Chile, (jalapeno or of your choice) minced, or hot pepper sauce to taste
1 tablespoon chopped fresh coriander, optional
1. Peel and chop mangoes. In large bowl mix together mangoes, cucumber, tomato, limejuice, chili or hot pepper sauce and fresh coriander, if using.
2. Let salsa sit for 10 minutes to allow flavors to blend before topping beans.
Sweet Potato and Lentil Soup with Shiitake Mushrooms
Serves 4 (maybe)
This soup is so good that Essy and I ate it ALL the first time I made it. If someone is hesitant about plant-based food, this has to be a convincer.
1 leek, thinly sliced, white only
6 garlic cloves, minced
2 cups fresh or dried shiitake mushrooms, sliced (soak dried shiitakes for
1/2 hour in warm water before slicing)
4 cups vegetable broth
2 cups water
1 1/2 cups lentils
1 large sweet potato, scrubbed and diced, skin ok to use
1 bay leaf
1/4-cup basil
Pepper to taste
1. In a large pan, sauté leek, mushrooms and garlic for 3 to 4 minutes until leeks are soft.
2. Stir in broth, water, lentils, sweet potato, and bay leaf.
3. Bring to boil then simmer uncovered until lentils and sweet potatoes are soft, about 30 to 40 minutes.
4. Remove bay leaf and puree 2 cups of soup until smooth; return to pot, stir in basil and pepper to taste.
5. Serve as is or over rice with a salad.
Awesome Almost All Orange Vegetable Soup
This soup is wonderfully filling and works as lunch or dinner or even an excellent breakfast if any is left by then. There is no added tamari or salt. Dr Bronner's Balanced Instant soup is available at health food stores and adds good flavor but the soup is good without it
.
1 large acorn squash, baked, seeded, cut in chunks
2 sweet potatoes, or yams baked, peeled, cut in chunks
1 large onion, chopped
3 carrots, chopped
3 stalks celery, chopped
6 cloves garlic, chopped
2 cups red lentils
8 cups water
2 teaspoons Dr. Bronner's Balanced Instant Soup
1-teaspoon rosemary
1/4 teaspoon crushed red pepper
3 zucchinis, chopped
1 red pepper, chopped
3 or 4 handfuls of fresh spinach or more if you wish or chopped kale with the spine removed
1 bunch cilantro, chopped
3 green onions, chopped
1.Bake acorn squash and sweet potatoes in 350-degree oven for up to an hour, or until soft.
2. In a large soup pot on medium high heat stir-fry onions, celery, carrots, garlic until onion is soft and carrots are beginning to be soft. Add a little water if anything seems to stick. To save time, skip this step and go straight to 3.
3. Add red lentils, 8 cups of water, rosemary and crushed red pepper. Increase heat to high, and bring to a simmer.
4. Reduce heat to low and simmer 20 minutes until lentils have almost dissolved.
5. In the meantime chunk acorn squash and sweet potatoes. Add to the pot and mash into the soup. (If you have a potato masher it works well.) Cook 10 minutes more.
6. Add spinach and stir into the soup until it wilts. If you use kale it needs to cook a little longer.
7. Stir in Dr. Bronner's Balanced Instant Soup if desired.
8. In a separate pan, stir fry zucchini on high heat until just beginning to brown. Add red pepper and stir fry a minute or two more. You may omit this step if you are in a hurry and add during step 5. A few minutes before serving add stir-fried zucchini and red pepper.
9. Add cilantro and green onions just before serving.
Serve with whole wheat bread and you have a FEAST!
Split Pea Soup
This is one of my favorites. I love its thickness but make it as thin as you wish by adding extra water.
3 cups dry split peas
7 cups of water or more as needed
1 bay leaf
1 teaspoon dry mustard
2 cups minced onions (about 2)
4 to 5 medium garlic cloves, crushed
3 stalks celery, minced
3 medium carrots, sliced or diced
3 small potatoes
Lots of freshly ground black pepper
3 to 4 tablespoons red wine or balsamic vinegar
l ripe tomato diced
Lots chopped cilantro or parsley
1. Place split peas, water, bay leaf and mustard in a heavy pot. Bring to a boil, lower heat as much as possible, and simmer, partially covered for about 20 minutes.
2. Add onions, garlic, celery, carrots, and potatoes. Partially cover, and leave it to simmer gently for about 40 minutes more with occasional stirring. Add more water if it looks too thick.
3. Add black pepper and vinegar to taste and serve topped with diced tomatoes and minced cilantro/ parsley or just mix the tomatoes and cilantro into the soup.
Magic Banana "Ice cream"
1 RIPE banana per person, the riper the sweeter.
1. Peel and slice bananas, place on a baking sheet and freeze.
2. Remove from freezer and slightly thaw enough to remove from baking sheet.
3, Place frozen bananas in a strong blender or juicer. We use a Champion juicer exclusively to make this "ice cream." It comes out creamy and delicious. Sprinkle with nutmeg or cinnamon, a little vanilla, a few Grapenuts, sliced berries or all of them.
This works equally well with frozen mangos or frozen berries or a combination. If using a blender, it may be necessary to thaw frozen bananas a little longer than in a juicer.
Blueberry Purple Passion
Serves 2 to 3
This makes two delicious options: serve immediately as a frozen dessert or wait and serve thawed as a pudding. Add fresh raspberries, blueberries, etc. to the pudding
1/2 cup (4 ounces) "Lite" silken tofu
1 1/2 cups frozen blueberries (8-10 ounces)
2 tablespoons maple syrup, honey, sugar or natural fruit syrup
1 teaspoon vanilla
A few drops of peppermint extract, optional.
Blend all until smooth. This may take a few minutes but it will get smooth. Triple the recipe (use the whole box of tofu) and serve some frozen the first night and as a pudding with fresh berries the next night. Stir before serving as a pudding.
Another option:
1 package LITE tofu, firm
1 1/2 cups frozen blueberries
1/4 cup maple syrup
1teaspoon vanilla
Blend all until smooth
Berry Mixture
5-6 cups fresh or frozen berries (boysenberries, blackberries, raspberries, or a mixture)
3 Tablespoons whole-wheat pastry flour
1/2 cup maple sugar, honey, sugar, or less
Topping:
1-cup whole-wheat pastry flour
2 tablespoons sugar
1 1/2 teaspoons baking powder
2/3-cup oat milk, multigrain milk or no fat soymilk
Spread the berries in a 9x9 inch-baking dish and mix in 3 tablespoons of flour and 1/2 cup of sugar. Place them in the oven and turn it on to 375 degrees. Leave the berries in the oven until they are hot, for about 15 minutes.
While the berries are heating, prepare the topping. Mix 1 cup of flour and 2 tablespoons of sugar with the baking powder and salt. Add the soymilk, etc and stir until the batter is smooth. Spread evenly over the hot berries (don't worry if they're not completely covered), then bake until golden brown, 25 to 30 minutes
Chocolate Sauce
3 tablespoons sugar
2 tablespoons cocoa
1/2-cup water
1-teaspoon cornstarch
1-teaspoon vanilla
Combine sugar, cocoa, water, cornstarch, and vanilla. Mix well, and cook over medium heat, stirring constantly until thickened.
Dip whole strawberries in this or drizzle over berries or any fruit. It is delicious over broiled bananas or sorbet.
SAFE FOOD
Wild Oats after a product indicates it is available at Wild Oats or a health food store. Other products are at Heinens or other general grocery stores.
Bread
Food for Life (Wild Oats) Frozen section
Ezekiel 4:9, sprouted grain bread
Ezekiel 4:9 Sesame sprouted grain bread
Ezekiel 4:9 Cinnamon Raison sprouted grain bread
Ezekiel 4:9 Low Sodium
Ezekiel 4:9 sprouted grain buns (Look for the sesame ones.)
Ezekiel 4:9 Sprouted Grain Tortillas
Trader Joe's
California Style Complete Protein Bread
Ezekiel 4.9 sprouted grain bread
Great Harvest Bread Company
Honey Whole Wheat
Pumpernickel Rye
Onion Dill Rye
Dakota (lots of seeds)
Mestemacher (double toast for better taste, good open faced sandwich
base) (Wild Oats)
Pumpernickel
Whole Rye Bread
Flax Seed
Genuine Bavarian Whole Grain Bread (double toast for better taste , good
open sandwich base) (Wild Oats)
Organic Whole Rye
Organic Flaxseed bread
Organic Multi-grain bread
Organic Sunflower seed Rye
Organic Whole Rye/Oat Bread
French Meadow (Wild Oats)
Spelt
100% Rye Bread
100% whole grain
Reinecker's Vollkorn Brot
Rudolph's! 00%Rye Bread with Linseed (Wild Oats)
Health Seed Spelt (lots of seeds so 4 g of fat) (Wild Oats)
Alvarado St. Bakery (Wild Oats .frozen section)
Sprouted Wheat Bagels
Onion/poppy seed
Cinnamon/raison
Sesame seed
Spelt
Sprouted Hamburger buns and hot dog buns. These are soft and delicious.
Joseph's "Lavash Roll-Ups Six Square Breads"...Whole Wheat (Joseph's Middle East Baker, Inc. Methuen, MA 01844) These are so good for wraps, it would be worth giving the name and address to your local grocery store to carry them or order a pile for yourself and freeze them.
Fat free authentic Wraps Lahvash
Damascus Bakeries 56 Gold Street Brooklyn, NY 11210
Phone: 718-855-1456 (100% whole wheat)
Cedarlane Fat Free Tortillas 100% whole-wheat flour
Cedarlane Natural Foods, inc.1864 East 22nd St. Los Angeles, CA 90058
Phone: 213-745-4255
Paramount Lavash (whole wheat)
Wild Oats Organic Whole Wheat Tortillas
Wild Oats Organic Yellow Corn Tortillas
Amir.. Village Bread Lavash (Whole wheat) (Wild Oats)
Aladdin's Pocket Pita Bread (Whole wheat is first ingredient but some
white flour)
Wild Oats Organic yellow corn tortillas
Whole Wheat Tortillas
Nature's Path Manna Bread Carrot Raisin, etc. (Wild Oats) This is a cake
like bread with no oil, sweeteners, or salt. It is especially good double toasted.
Cereal
*Shredded Wheat
*Post Shredded Wheat and Bran
*Erewhon.. Raisin Bran (Wild Oats)
*Grainfield's. .Whole Grain Raisin Bran
Multi-Grain Flakes
*Grape Nuts
*Uncle Sam high in fat because of flax seeds but no sugar and whole
wheat
*Nature's Path.. Kamut Puffs, Corn Puffs, Wheat Puffs, Millet Puffs
(Wild Oats) (Wild Oats and Arrowhead Mills make the same puffs)
Simply Fiber
Nature's Path.. Millet Rice (fruit juice) in box and bag (Wild Oats)
Arrowhead Mills.Multigrain Flakes (fruit juice)
Kamut Flakes (fruit juice)
Amaranth Flakes (fruit juice)
Multigrain Cereal (fruit juice)
Mother's Toasted Oat Bran (unsulphrated Molasses) (Wild Oats)
Aztec.crunchy corn and Amaranth cereal (apple juice) (Wild Oats)
Pasta
Hodgson Mills
Whole Wheat Lasagna
Whole Wheat Elbows
Bionature Organic Pasta
Whole durum wheat Penne Rigate
Whole durum wheat fusilli, etc.
Wild Oats Penne Whole Wheat
Fusilli Whole Wheat
Kamut Spaghetti
Spelt
Deboles ...Whole Wheat Spaghetti Style Pasta (Wild Oats)
Whole Wheat Penne
Lundburg ...Brown Rice Pasta (Wild Oats)
Rotini
Penne
Tinkyada..100% Rice Pasta
Spirals
Penne
Ancient Harvest Quinoa (Wild Oats)
Eden Selected Buckwheat Soba (Wild Oats)
Eden Organic Traditionally Made: Udon Pasta, Somen Pasta, Spelt Soba
Pasta., Brown Rice Udon Pasta (Wild Oats)
Check ingredients on all Soba and Udon Pasta to be sure it is 100% whole grain
Grains
Brown rice
Whole-wheat couscous. Be sure to buy WHOLE WHEAT couscous.
Quinoa
Wheat berries
Spelt
Barley,
Millet
bulgur wheat
rye
Pizza Crust
Nature's Hilights Brown Rice Pizza Crust made with brown rice and Potato (Wild Oats) This is delicious with pizza sauce and piled high with vegetables like onions, mushrooms, broccoli, corn, peppers, etc. Follow directions for preparing the crust.
Pasta Sauce
Millina's Finest (Wild Oats) Bought out by Walnut Acres and now has oil!) Avoid it.
Muir Glen (Wild Oats)
Mushroom Marinara
Portobello Marinara
Wild Oats
Roasted Red Pepper
Roasted Garlic
Mushroom
Garden Valley Organic (Wild Oats)
Fire Roasted Red Pepper
Tomato Face Meatless Meat Sauce (Heinens)
Original
Mushroom
Broth
Kitchen Basics Roasted Vegetable stock (Heinens) (good recipes on
side but don't add nuts or oil)
Pacific Organic Fat-free Vegetable Broth (Wild Oats)
Fat-free Mushroom Broth
Health Valley fat-free Vegetable Broth (Wild Oats)
(Imagine Vegetable broth has oil in it. Avoid it.)
Crackers
Ryvita
Sesame Rye, etc. (Health Food)
Wasa Original Crispbread (Wild Oats)
Light Rye
Sourdough Rye
Hearty Rye
Whole Grain Rye (has mono and diglyerides, avoid)
Edward and Sons Brown Rice Snaps (Wild Oats) Be sure to buy the ones
that say FAT FREE. The organic ones in the same package have
oil except for the unsalted ones.}
Tamari Sesame
Onion Garlic
Unsalted Sesame
Toasted Onion (has safflower oil, avoid)
Kavli Crispy Thin
Hearty Thick
Wheat Weavers (Wild Oats) These are like triskets. Also available at
Whole Foods
Hol-grain Crackers (no salt, Brown Rice)
Scandinavian Bran Crispbread
Tofu/Seitan
Mori-Nu lite low fat Silken Tofu (extra firm, firm, soft)
White Wave Seitan
Lightlife Organic Seitan
Ice Cream/Sorbet
Sweet Nothings (dairy free) (Try the Sweet Nothings Non Dairy Fudge
Bar or the Mango Raspberry Bar. The Mint Fudge in pints is also
very good)
Haagen-Dazs Sorbet Raspberry, etc
Edy's Whole Fruit Sorbet, Raspberry, etc.
Dole Sorbet, mango, etc.
Cookies/Sweets
Barbara's Wheat Free Figbars (whole grain, wheat juice sweetened)
Raspberry Figbars (glycerin, avoid)
Whole wheat (canola oil, avoid)
Just Bananas, Blueberries, cherries, etc. Wild Oats
These are delicious, sweet, freeze-dried fruits and vegetables (209894-5371,) www.justtomatoes.com
Polenta/Mochi
Monterey Pasta Company.. Nate's 100% Organic Polenta (Wild Oats)
Mochi. Grainaissance Wild Oats This is delicious and puffs up like a popover.
Hot Dogs/Veggieburgers
Lilght Life Smart Dogs (Wild Oats)
Yves Veggie Dogs (Wild Oats)
Yves.Garden Vegetable Patties (Wild Oats)
Yves Black Bean and Mushroom Burger (Wild Oats)
Lightlife Smart Menu All Natural Veggie Burger (Wild Oats)
Natural Touch...Vegan Burger (Wild Oats)
Wild Oats Vegan Meatless Burger (Wild Oats)
Morningstar Farms Fat Free Better'n Burgers
Natural Touch Vegan Burgers
Please note that fat free Gardenburgers have oil even though they say they are fat free.
Hommus / Spreads / Dips
Sahara Cuisine
Original Hommus.fat free and No Cholesterol
Organic Roasted Red Pepper (please note only the organic has no
added tahini. Read labels.
Sahara Cuisine P.O. Box 110866 Cleveland, Ohio 44111 216-251- 2884. They will deliver. It lasts a LONG time and is worth ordering a case. It also freezes well.
Oasis Classic Cuisine
Zero Fat Hommus
Mediterranean Medley
Oasis Mediterranean Cuisine 1520 Laskey Rd. Toledo, OH 43612 419-269-1459
Guiltness Gourmet.. Mild Black Bean Dip, etc.
Chips
Guiltless Gourmet Baked UNSALTED yellow corn chips (These are the only no oil chips Guiltless makes. All the rest have oil.)
Tostida baked corn chips
"Milks" It is difficult to recommend the perfect milk alternative because the products change so frequently. No added oil, no added sugar is the goal. Our favorites are the Pacific Oat and Multigrain milk. Remember there is fat in everything and the fat in oat milk, multigrain milk, etc. is just the fat that occurs naturally in the grain. Most of these are available only in health food stores. See the recipe at the end of Milks to make Banana milk.
Pacific
Oat Milk (no oil, no sugar, 130 calories, 110 mg sodium, 2.5 g
of fat
Multigrain Milk (no oil, no sugar, 110 mg sodium, 2.5 g. of fat)
Almond Milk (no oil, brown rice sweetener, 80 calories, 105 mg
sodium, 2.5 g of fat)
Soy Milk (no oil, brown rice sweetener, cane juice, 150 calories,
110Mg sodium, 5 g of fat)
Westsoy Organic unsweetened Soymilk (no oil, no sugar, 90 g sodium,
30 g sodium, 2.5 grams of fat)
Low Fat Soymilk Drink (no sugar, no oil, 90 calories, 1.5 grams
of fat)
Non Fat Soy Beverage (brown rice syrup, no oil, 90 calories,
0 g of fat)
Eden Edensoy (no oil, no sugar, 150 calories, 85 mg sodium, 3 g of
fat)
EdenBlend Rice and Soy Beverage (Brown rice, no oil, 120
calories, 90 mg sodium, 3 g of fat)
Maybe consider making your own easy banana milk:
Banana Milk
(makes 1 1/2 cups)
Serve over hot or cold cereal.
1 large ripe banana, peeled and sliced
1 cup water
1/2 teaspoon vanilla extract (optional)
Blend all ingredients in a blender or food processor until smooth.
Web sites for recipes
www.fatfree.com
www.vegparadise.com
www.drmcdougall.com
wwww.vegesource.com
Cook Book Suggestions
*1. Siegel, Robert, Fat Free and Delicious
Pacifica Press, 1149 Grand Teton Drive, Pacifica, CA 94044
No meat, fish, dairy or oil
*2. McDougall, John A., M.D, and Mary McDougall, The New McDougall
Cookbook
Dutton Penguin Books, 375 Hudson Street, New York, NY 10014
No meat, fish, oil or dairy
*3. McDougall, John A., M.D, and Mary McDougall, Quick and Easy
Cookbook
Dutton Penguin Books, 375 Hudson Street, New York, NY 10014
No meat, fish, oil or dairy
*4. Raymond, Jennifer, Fat-Free and Easy
Heart and Soul Publications 1418 Cedar Street Calistoga, CA 94515 1997
No meat, fish, dairy or oil
5. Levin, James, MD and Cederquist, Natalie, A Vegetarians Ecstasy
1990
Globins
2406 Fifth Avenue, San Diego, CAA 92101 800-854-2587
No meat, fish, dairy and very little oil
6. Goldhammer, Allan , The Health Promoting Cookbook,
Book Publishing Company P.O. Box 99 Summertown, TN 38483
1997
No meat, fish, dairy, or oil
7. Anderson, Mike, The Rave Diet and Lifestyle
www.Rave Diet.com 2004
no meat, fish, dairy or oil
8. Barnard, Neal, M.D., Turn off the Fat Genes!
Harmony Book, New York, New York 2001
No meat, fish or dairy
9. Grogan, Bryanna Clark, The (Almost) No Fat Holiday Cookbook
1995
The (Almost) No Fat Cookbook Everyday Vegetarian Recipes 1994
Book Publishing Company P.O. Box 99 Summertown, TN 38483 1995
No meat, fish, dairy, or oil
10. Ornish, Dean, M.D., Eat More Weigh Less
Harper Collins Publishers
No meat, fish, oil
11. Krag, Gerry, MA, RD and Zimolzak, DTR, Life Tastes Better Than
Steak Cookbook
Lake Superior Press Marquette, Michigan 1996
No meat, fish or oil
12. Burke, Jeanie, R.D. Vegetarian Cooking With Jeanie Burke, F.D.
www.jeanie burk.com
No meat or fish
13. Gartenstein, Devra The Accidental Vegan
The Crossing Press
Freedom, California
No meat, fish or dairy
This is just a selection of the books available. Look for yourselves and you will find others.
Ann Crile Esselstyn
Phone: 216-831-1925
Fax : 216-831-1925
Email : aesselstyn@aol.com
Heart Attack Proof Goals
The Heart Attack Proof goal is quite different from all other programs. It is not about moderate changes to slow the rate of heart disease progression. It is about a research proven method of significant change that will result in elimination of heart disease progression and achieve selective disease regression. It emphasizes patients become the locus of control. They alone have the capacity to abolish this disease. Evidence based research confirms the benefits of this approach to be effective and enduring unlike mechanical interventions whose relief is temporary and erodes with the passage of time.
Patients must strive to maintain their total blood cholesterol under 150 mg/dl with a plant based diet and cholesterol lowering medication. Our program is successful when others fail because we insist on attention to detail. We eliminate ingestion of all atherosclerotic building blocks. There are no exceptions. Patients eliminate the phrase "This little bit can't hurt" from their vocabulary. Every little bit hurts.
Our cholesterol goal of LDL less than 80 mg/dl and less than 150 mg/l are quite different than those national guide lines of the American Heart Association, The National Cholesterol Education Program, and The National Research Council which are comfortable with a total cholesterol up to 200 mg/dl. These guidelines literally guarantee millions of new heart attacks. Dr. William Castelli, past director of the world famous Framingham Study, has shown that 35% of new heart attacks occurred with cholesterol levels between 150mg/dl and 200mg/dl. These same organizations suggest eating fat up to 30% of dietary calories. That level of fat has never been shown to arrest or reverse disease, indeed research has shown that level to produce additional disease.
We need our patients to understand that attention to detail is the essence of success which is why this approach is labor intensive and the initial counseling may require 60 to 90 minutes. We require our patients to adhere to the plant based diet not unlike that of the cultures of 4 billion people worldwide where the disease is virtually non-existent. Our major hurdle is to get patients to read the ingredient labels, especially of the zero fat per serving products which by law can have up to 0.5% gm of hidden fat per serving. The serving size is so small that many persons consume large amounts of artery clogging fat eating these zero fat per serving products. Only the ingredients reveal the hidden oil, glycerin, mono and diglyceride, palmitate or partially hydrogenated products.
Asking patients to view their disease as a brush fire, it can only continue if they add gasoline (fat) to the fire. Sadly today most physicians permit moderate fat in the diets of their heart disease patients. Hence, we see all too often continuing disease, new coronary events, progressive disability and death from disease. The strength is in the details. I don't want my patients to have one thimble full of gasoline on the fire. I want the fire put out. No more disease activity.
Caldwell B. Esselstyn, Jr., M.D.
Phone: 216-831-1925
fax : 216-831-1925
email: aessesltyn@aol.com
 
 
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Recipes, Suggestions On How To Switch Diet to Plant-Based
by RunTex Staff, 5/3/2005 |
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