Fat Free Whole Wheat Wrap

Fat Free Whole Wheat Wrap

For Lunch try a Fat Free Whole Wheat Lavash Wrap with whatever you have on hand.  This one is spread with fat free hummus and loaded with tomatoes, cucumber, onion, arugula, mustard greens and Kale.  Anything goes!  Try last night's leftovers with fresh greens. Delicious!

Fat-Free Vegan Oatmeal Cookies

This recipe is from Dr. Esselstyn's book, "Prevent and Reverse Heart Disease.  I have made it with maple syrup, brown sugar, agar nectar and honey.  All are excellent.  This is easy fast and a great snack with a cup of ginger tea.

Oatmeal-Maple Cookies
(makes about 1 dozen if you use 1/2 cup raisins

• 1 cup of oats
• 2/3 cup whole-wheat pastry flour
• 2 tablespoons flaxseed meal
• 1/3 to 1/2 cup raisins
• 1/3 cup maple syrup, brown sugar, agar nectar, or honey
• 1/2 cup oat milk, rice milk, or fat free soy milk (I have used all with equal success)

1. Heat overn to 350 degrees
2. Toast oats until golden brown.  Watch carefully so they do not burn
3. While oats are toasting, put remaining ingredients in the above order .   Add toasted oats and mix
4. Use a nonstick baking sheet and flatten with back of a fork
5. Bake for 15 minutes but check often to prevent burning.

Green Smoothie 2

• This is a little spicy due to the Mustard Greens.  If you want to tone it down a bit feel free to  cut down on the Mustard and increase the Chard OR substitute any other greens.  It grows on you!
• 2 cups water
• 1 apple cut into quarters
• 1 pear cut into quarters
• 1 Kiwi (it's OK to leave the skin on)
• 2 cups Mustard Greens lightly chopped
• 2 cups Ruby Chard lightly chopped

Put into Vitamix, process and enjoy

Green Smoothie

• 2 cups water
• 1 apple cut into quarters
• 2 cups torn Kale
• 1 cup frozen rasberries

Put into Vitamix in order given and blend (use frozen setting on programable Vitamix.

Enjoy!

Bill Clinton tells Wolf Blitzer about his diet

Watch Bill Clinton's Interview with Wolf Blitzer regarding Heart Disease

Oat Bran Muffins

 2 cups of Oat Bran

1/2 cup Brown Sugar (Stevia or Agave can be used)

2 teaspoons Baking powder

1 teaspoon Cinnamon

1 cup "milk" (use Fat free Soy, Almond or Rice or Oat Milk)

2 egg whites (or egg substitute EngerG mixed with water)

1/2 cup unsweetened applesauce

Preheat oven to 400 degrees

Bake 15 minutes

TIP: Use a silicon muffin pan for easy fat free removal instead of spray.

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Dinner

Dinner on the Heart Disease Reversal Diet

Whole wheat spaghetti with a tomato sauce and a salad.   If you are in a hurry, there are FAT FREE spagetti sauces available at health food stores but be careful as most contain oil.

Lunch

Typical Lunch on the Heart Disease Reversal Diet

 I first select one the Dr. McDougall's soup- This one is Tortilla and is fantastic.Then lightly toast  a whole wheat pita pocket (Ezekiel makes a good one but any whole grain pita pocket is fine as long as it contains ZERO FAT.

I then spread it with Fat Free Hummus (the Roasted Red Pepper made by Cedar's is fantastic and I use it instead of mayonnaise  for all my sandwiches- See Below).

I then pile loads of tomatoes, mushrooms,onions and any leftovers (this one had leftover baked sweet potato) along with Arugula.

Breakfast

Typical Breakfast on the Heart Disease Reversal Diet

I set my Zojirushi Rice Cooker (available through Amazon.com) on the Porridge setting  

1. 
    I put in 1 cup of steel cut oats and 4 cups of water then set the timer to be ready for breakfast.

I toast a half of an Ezekiel English Muffin with  a bit of All-Fruit preserves (no sugar added). Sorrell Ridge makes a good one.

 Add a half of Grapefruit, a few blueberries on the oatmeal with a splash of soy milk and you have not only a great tasting,hearty breakfast but a Heart Healthy one as well.

My Quest

Join me in my quest to Reverse Heart Disease

I am starting this blog so that my friends and family can join me in my quest to reverse the heart disease that is so prevelant in not only my own family but the entire country as well.  This week the nation finally got a chance to view the the CNN special "The last Heart Attack" hosted by Dr. Sanjay Gupta.  It featured former President Bill Clinton among others who have been following the diet by Dr. Dean Ornish and Dr. Caldwell Esselstyn. The basic diet is simple.  Dr. Esselstyn has only a few rules:

1. No Meat, Chicken or fish
2. No Dairy
3. No Eggs   
4. No Oil (this mean No nuts or Avocado)
5. Use ONLY whole grain products
6. Use soy products with care (Lightlife Smart Dogs are on Esselstyn's list of "Safe Food"

Dr. Ornish is almost as strict but allows egg whites (not the yolks!) and 1 cup of fat free milk or yogurt per day.

But you ask! What CAN you eat?? How can I cook with no eggs, dairy or oil?? 
           
That is what I will endeavor to show you.  I have been asked to give a detailed view of my day to day diet, what I eat at each meal, recipes and grocery shopping list with "safe foods" including their brands. 
This is a new adventure and a life altering one at that!  This commitment is NOT for the wishy washy folks who think "a little bit won't hurt"!  So join me and please submit any recipes or suggestions that are NO FAT and do not include any of the forbidden foods.