EverydayCookingwithDr.DeanOrnish

150EASY,LOW-FAT,HIGH-FLAVORRECIPES

DEANORNISHM.D.

WITHJANETFLETCHERJEAN-MARCFULLSACK

ANDHELENROEM.S.,R.D.

Dedication

ForMollyandforLucas

Contents

DedicationChoicesMadeEasyNewEverydayCookingNewEverydayMealsSpringSummerAutumnWinterBreakfastYourEverydayChoicesIndexAcknowledgmentsAuthor’sNoteAbouttheAuthorAlsobyDeanOrnish,M.D.CopyrightAboutthePublisher

AUTHOR’SNOTE

If you have coronary heart disease, obesity, or other health problems,please consult your physician before beginning this program. Eachperson is different, and decisions affecting your health are personal,onesthatyoushouldmakeonlyafterconsultingwithyourphysicianandotherhealthprofessionals.Ifyouaretakingmedications,yourphysicianmaywishtodecreaseordiscontinuesomeoralloftheseifyourclinicalstatusimproves.Donotmakeanychangesinyourmedicationswithoutfirstconsultingyourdoctor; itcanbeverydangerous tosuddenlystoptakingsomedrugs.

Notreatmentprogram,includingdrugs,surgery,orlifestylechanges,is effective for everyone. Some people may not lose weight or maybecomeworsedespiteanytreatmentsorlifestylechanges.

Thisbookisbasedonthelatestscientificinformation.Sincescienceisalwaysevolving,furtherunderstandingofhumannutritionmayleadtochangesintherecommendationscontainedhere.

Asinmypreviousbooks,oneofmygoalsinwritingthisbookistohelpincreaseyourunderstandingofhowpowerfullifestylechoicescanbeinaffectingyourhealthandwell-being.Anothergoalistostrengthenthe communication between you and your physician and other healthprofessionals.Inthiscontext,youmaywishtosharethisbookwithhimor her. Discuss it with your doctor so that the two of you can worktogether more effectively to help you achieve greater health andhappiness.

ChoicesMadeEasy

WHYIWROTETHISBOOK

I enjoy readingmymail. I receive thousands of letters every year from peoplewhose lives have improved, often dramatically, when they make thecomprehensivedietaryandlifestylechangesthatmycolleaguesandIrecommend.SincethepublicationofEatMore,WeighLess,manyhaveaskedforsimple,easy-to-preparerecipeswithfamiliar,easy-to-findingredients.

DELICIOUSANDNUTRITIOUS

When I first began doing research demonstrating that the progression of evenseverecoronaryarterydiseasecouldbegintoreversebymakingcomprehensivechanges in diet and lifestyle, there was a lot of misinformation about food. Acommon misconception was that you had to choose between gourmet high-fatfoods that were delicious and beautifully presented and unhealthful, or low-fatfoodsthatwereboringandblandandmightmakeyoulivelonger—orjustmakeitseemlonger.

Afewyearsago,MollyO’NeilloftheNewYorkTimes,oneofthecountry’sleading food writers, invited me to dinner at her home for an article she wasplanning, “TheNutritionist and theGourmet.”Dr.MarionNestle, professor anddirectorofnutritionatNewYorkUniversity,andIweretheexpertsonnutrition.JimVillasandLydiaShirewerethetwowell-knowngourmetchefs.Butyoudon’thavetochoosebetweengoodfoodandgoodhealth.Gourmetchefscanmakelow-fatfoodsthataredeliciousandnutritious.

Inmyfirstthreebooks,Iwantedtomaketherecipesastastyandasbeautifullypresented aspossible, at the same timemeeting thenutritional guidelinesofmy

program.Manypeopletendtoassociatehigh-fatfoodsasbeingtastierbecausethegreatchefstraditionallyhaveworkedinthehigh-fatarena.Butit’snottheamountof fat; it’s how the food is prepared. High-fat foods can taste bad if they’repreparedpoorly,andlow-fatfoodscantastegreatifthey’rewellprepared.

Irealizedthatthebestwaytomakelow-fatfoodtastegoodwastoworkwithgreat chefs, even if theyweren’t known for low-fat cooking.Great chefs knowhowtomakegreatfood.

So, I commissioned some of the country’s most celebrated chefs—HubertKeller,WolfgangPuck, JoyceGoldstein,DeborahMadison,MichaelLomonaco,Jean-Marc Fullsack—and several others. I told them, “Work within theseguidelinesandseewhatyoucancreate.”(TheonlychefwhoeverturnedmedownwasJuliaChild,whosaidinherJuliaChildvoice,“Thisisnotcompatiblewithmyphilosophyoffood!”)

Ididn’tputanylimitationsonthechefs,intermsofmakingrecipespracticaloreasy.Asaresult,therecipesweregourmet,butmanywerecomplexandtime-consuming to prepare, using unfamiliar or expensive ingredients not availableeverywhere. One woman wrote me, “Where the hell am I going to getchanterelles?Andwhatarechanterelles?”

LOWFAT,HIGHFLAVOR

Now,inEverydayCookingwithDr.DeanOrnish,I’vepresented150simple,yet extraordinary, recipes thatuse inexpensive, commonly found ingredients andfolloweasy,time-savingstepsformakingfresh,delicious,everydaymeals.Theserecipes are organized into 45 seasonalmenus to take advantage of the freshestingredients.Ihopethatyoufindthistobeanintenselypleasurablewayofcookingandeatingbasedonenhancingthejoyofliving,notoutoffearofdying.Theseareverysensualfoods,becauseIbelievethatlifeistobeenjoyedfully.

This book draws on what my colleagues and I have learned from trainingotherstoadaptthisprogramtotheirowntastes,preferences,andcultures—fromtraining health professionals and patients at hospitals throughout the countryrangingfromHarvardMedicalSchoolinBostontoRichlandMemorialHospitalinColumbia,SouthCarolina(wherecardiologistJoeHollins,M.D.,oncetoldme,“HereinSouthCarolina,gravyisabeverage…”)toourworkhelpingtotrainthechefsat theWhiteHouse,CampDavid, theNavyMess, andonAirForceOne.

We’velearnedwhatworks.

BEYONDHEARTDISEASE

Theimplicationsandtheapplicationsofwhatwearedoinggofarbeyondjustreversing heart disease. Clearly, if you can reverse the progression of heartdisease,thenyoucanhelppreventit.EventhoughheartandbloodvesseldiseasesstillkillmoreAmericanseachyearthanjustabouteveryotherillnesscombined,heartdiseasecouldbevirtuallyeliminatedifwesimplyputintopracticewhatwealreadyknow.Thatis,ifpeoplefollowedthisprogram.

Themostmotivatingreasonforchangingyourdietand lifestyle,however, isnotjusttolivelongerortoreducetheriskofsomethingbadhappeningyearslater—it’stoimprovethequalityofliferightnow.IbeganmakingthesechangesinmyownlifewhenIwasnineteen.Tome,there’snopointingivingupsomethingthatIenjoyunlessIgetsomethingbackthat’sevenbetter—andquickly.Mycholesterolandbloodpressurehavealwaysbeenverylow,andIdon’thaveanyillnesses.

ThereasonIchangedmydietandlifestyleisthatIfeelsomuchbetterthanIdid.Ihavemoreenergy.Ithinkmoreclearly.Ihaveanoverallimprovedfeelingofwell-being. I can eatwhenever I’m hungry until I’m full, I can eat deliciousfood—andIdon’thavetoworryaboutmyweight.

Manymen report that their sexual potency improves. (Your heart is not theonlyorganthatgetsmorebloodflowwhenyouchangeyourdiet.)Othersfindthattheir bodies start to smell and taste better—even their breath improves. Thismakessensewhenyourememberthatyourbodyexcretestoxicwastesnotonlyinyourbowelandbladderbutalsoinyourperspirationandbreath.Manyfindthatthey have a greater sense of equanimity, their asthma gets better, their arthritishurtsless,theirenduranceandstaminaimprove,andsoon.

Byadoptingandadaptingthisprogram,youwillprobablylivelongerthanifyoudon’tmakeanychangesinyourdietandlifestyle—butyouneverknow,youmightgethitbyatruck(Ihopenot!).Mostpeopletellmethateveniftheyknewthattheywouldn’tliveamomentlonger,theywouldstilladheretothisprogram—becausethequalityoflifeissogreatlyenhanced.Thisprogramisnotjustabout“riskfactormodification,”it’saboutlivinglifetothefullest,withhealth,joy,andwell-being.

Sometimes life gets so busy that I don’t have time to make even simple

recipes.Thesamemaybetrueforyou.So,forthepastseveralyears,I’veworkedwithConAgraFoodstocreateanewlineofmealscalledAdvantage\10,fromthemakersofHealthyChoice.It’spartofmyoverallgoalofmakingthisprogramassimpleandpracticalaspossible.ThesefoodsareavailableatmostnaturalfoodstoressuchasWholeFoods,WildOats,andFreshFields,andatmanymainstreamsupermarketsandgrocerystoresaswell.Ifyoueatonlythesefoodsforaweekortwo,supplementedwithrecipesfromthisbook,youmayfeelsomuchbetter,soquickly,thatyoubecomeinspiredtocontinueeatingthisway.

In my research, I have found that most people want everyday food to befamiliarandinviting.Irememberwhathappenedinmyfirststudy,backin1977.TenpatientswithsevereheartdiseasespentamonthonmyprogramatthePlazaHotel inHouston. The staffwas just the cook,MarciaAcciardo,who loved tomakeIndianfood,andme.Afterafewdaysofthiscuisine,thepatientsrebelledandsaid,“Nomorecurry!”Andsoshelearnedtodoitdifferently.

In1980, Idirecteda secondstudy.This time,MarthaRoseShulman,averygiftedchefandauthorofmanywonderfulcookbooks,preparedallthemealsforamonth.MarthahadlivedinFranceformanyyears,andshelovedtomakeFrenchvegetable pâtés and other foods that she ran through her Cuisinart. After aboutthreedays, thepatientssaid,“Wewon’teatfoodthatwecan’trecognize!”Theybegan toprefer cornon the cob,bakedpotatoes, black-eyedpeas, okra, salads,and other foods that theywere used to eating. Nowwe’re relearning the samelesson.AsYogiBerraoncesaid,“Itwasdéjàvualloveragain.”

Many people are intimidated by food and even by spending time insupermarkets.Iusedtobeoneofthem.Icouldgointoahospitalemergencyroomandbeverycomfortable,butputmeinaSafewayandI’dgetapanicattack.

BecauseI’dhavenoideawhattodowithallofthisstuff,Ifeltoverwhelmedbyallthechoices,especiallywhenIwasontheouteraisleswherethehealthfulfoods tend to be. Imean, if it was a prepackaged food I could just follow thedirections—butwhatdidIdowithabagofbeans?HowmuchdidIbuy?WhatdidIdowithitwhenIgothome?Itjustallseemedsointimidatinganddaunting.Itwaseasierjusttogoouttoeatortobuysomethingprepackaged.

EverydayCookingwithDr.DeanOrnishisforpeoplelikemewhocanreadthisbookandrealize,“Hey,Icandothis.It’snotthathard.Idon’thavetoworryaboutit.Idon’tneedanyfancyequipment.It’snotcomplicated.Itdoesn’ttakeanymore time toprepare food that’s low-fat ashigh-fat. It costs less.And the foodtastesgreat.”

GOODNUTRITIONISEASY

Nutrition can seem so complex and overwhelming, but the basic principles ofgood nutrition are easy. In my experience, I’ve learned to keep it simple.Otherwise,themorecomplexanythingis,thelesslikelyyouaretodoit.

The scientific rationale for the program is described in great detail in mypreviousthreebooks,Stress,Diet&YourHeart;Dr.DeanOrnish’sProgramforReversing Heart Disease; andEatMore,Weigh Less. In this book, EverydayCookingwithDr.DeanOrnish, Iwant tomake iteasyforyou. Ihave includedmorein-depthnutritioninformationinthe“YourEverydayChoices”sectionandinmypreviousbooks.

Iwrotemyfirstbook,Stress,Diet&YourHeart, in1981,more thanfifteenyearsago.TherecommendationsImadeinthatbookhavestoodthetestoftime.Since then, scientists have discovered even more scientific evidence andmechanismstoexplainwhyalow-fatvegetariandietisthemosthealthfulwaytoeatformostpeople.

The diet I recommended then is stillwhat I recommend now:mostly fruits,vegetables, grains, and legumes (beans),with the option of supplementing yourdietwithmoderateamountsofnonfatdairyandeggwhites.Ifyoudon’thaveheartdisease,youcanaddalittlefish.

Alloilsareexcludedbecausetheyareliquidfat.Evenoliveoilis14percentsaturatedfatand100percenttotalfat.Themoreoliveoilyoueat,thehigheryourcholesterollevelwillriseandthemoreweightyouwillgain.Ifyoudidnothingmore than exclude all oils fromyour diet, youwould likely find that both yourcholesterolandyourweightdecrease.

Ifyoudrinkalcohol,limitittoonedrinkperday(e.g.,oneglassofwine,onecan of beer, one shot ofwhiskey).More than that, and the toxicities of alcoholoutweighanypotentialbenefits.Itwouldbeunwisetobegindrinkingifyou’renotalreadydoingso,especiallyifalcoholismrunsinyourfamily.

Reducingsaltisagoodideaforeveryone,butit’smostimportantifyouhavehigh blood pressure, kidney disease, or heart failure. Your body maintains aconstantconcentrationofsodium.Ifyoueatexcessiveamountsofsalt,yourbodyretainswatertodilutethesodiumbacktotherightconcentration.Whenyouretainwaterinaclosedsystem(thatis,yourbody),yourbloodpressuremayrise.Yourkidneyswill try toexcrete theexcessive sodium,but somepeopledo thismoreefficientlythanothers.Tomakemattersworse,long-standinghighbloodpressure

may damage your kidneys, making it more difficult to excrete the excessivesodium.Asyoureducetheamountofsodiuminyourdiet,youwillfindthatafterafewweeks,yourpalateadaptsandyouneedmuch lesssalt toprovide thesameflavor.

Wean yourself from caffeine. Caffeine is not strongly linked with heartdisease, but it potentiates stress—in other words, it makes your fuse shorter.Besidescoffee,caffeinecomesinotherforms,includingblacktea,chocolate,andmanymedications such as Excedrin,Anacin, and others. If you stop consumingcaffeine abruptly, your body will likely go into withdrawal and you mayexperienceaheadacheorfeellethargicorshort-temperedforafewdays.

Reduce your intake of simple carbohydrates, like sugar, for reasons I willdetaillater.

THEPROGRAM

This diet is an imporatant part of my lifestyle program, which also includesmoderateexercise, stressmanagement training (stretching,breathing,meditation,visualization, and relaxation techniques), smoking cessation, and psychosocialsupport.Iwanttoemphasizethatthisisadietandlifestyleprogrambasedon(1)thejoyofliving,notthefearofdying,and(2)choice,notcoercion.

Ihavewrittenthisbooktogiveyouinformationthatyoucanusetohelpmakeinformedandintelligentchoices.Whetherornotyouchoose tochangeyourdietand lifestyle, and towhat degree, is entirely up to you.No shame, no guilt, nopressure.

WHYaPLANT-BASEDDIET?

WhydoIrecommendaplant-based(vegetarian)diet?Cholesterolisfoundonlyinanimalproducts,whichalsotendtobehighinsaturatedfat.Yourbodyconvertssaturatedfattocholesterol.Thereisnocholesterolinaplant-baseddiet,andwithfewexceptions(avocados,seeds,nuts,andoils)aplant-baseddietislowinbothtotalfatandinsaturatedfat.

Ameat-based diet is high in iron,which is anoxidant—that is, it oxidizes

cholesteroltoaformthatmakesitmorelikelytoclogupyourarteries.Ironalsomay cause the formation of free radicals that promote cancer and aging. Inaddition,ameat-baseddietislowintheantioxidantsthathelppreventthisfromhappening.

Incontrast,aplant-baseddietislowinoxidantslikeiron(ithasenoughironwithouthavingtoomuch)andhighinantioxidantslikebeta-caroteneandvitaminsA,C,andE.Also, there isvirtuallynodietaryfiber inmeat,but there isahighconcentrationinaplant-baseddiet.

I also recommend taking a good multivitamin without iron (unless yourphysiciantellsyoutotakeiron),2–3grams/dayoffishoil(in1-gramcapsules),400–800unitsperdayofvitaminE,100–200microgramsofselenium,and1,000–2,000milligramsperdayofvitaminC.Somerecentstudiesindicatethat400–800micrograms of folate per day may help to reduce homocysteine levels in yourbloodwhich,inturn,mayhelppreventcoronaryheartdisease.

Inthepastfewyears,scientistshavediscoveredanddocumentednewclassesofchemicalsthathelppreventillnessandslowtheagingprocess.Theseincludebioflavenoids,carotenoids,phytochemicals,andothersubstancesthatarehighinaplant-baseddietandlowinameat-baseddiet.Beta-caroteneisonlyoneofmorethansixhundredcarotenoidsinplants,includingaboutfortythatareprominentincommonfruitsandvegetables.Inotherwords,therearemoreandmorereasonstoeataplant-baseddiet.

A plant-based diet is linked not onlywith lower rates of heart disease andstroke, but also with significantly lower rates of the most common cancers,including breast, prostate, colon, lung, and ovarian cancers. Low-fat vegetariandiets also may reduce the incidence of osteoporosis, adult-onset diabetes,hypertension,obesity,andmanyotherillnesses.

EATMORECOMPLEXCARBOHYDRATES,WEIGHLESS

Youcaneatmoreandweighless,butnotifyoueatalotofsimplecarbohydrates.Simple carbohydrates—like sugar and other concentrated sweeteners, honey,white flour, and alcohol—are absorbed rapidly, causing your blood sugar toincrease rapidly. In response, your body secretes insulin to lower blood sugarlevelstonormal.Whenyourbodyproducesmoreinsulin,besidesloweringyourbloodsugar,insulincausesyoutobemorelikelytoconvertdietarycaloriesinto

body fat.Also,aftermanyyearsofoverproducing insulin, somepeoplebecomeinsulin-resistant,causingthemtosecreteevenmoreinsulintocompensate,whichonlymakesmattersworseinaviciouscycle.

On the other hand, complex carbohydrates—fruits, vegetables, grains, andlegumes in their natural forms—are absorbed slowly, thus causing your bloodsugar to remainmorestable.Becauseofstablebloodsugar,yourbodydoesnotproduceexcessiveamountsofinsulin.

Forexample, thebranand fiber inwholewheat flourandbrown ricecausethemtobeabsorbedslowly.Whenwholewheatflouris“refined”intowhiteflour,the bran and fiber are removed, so the flour is absorbed more quickly andconvertedtosugar,therebyprovokinganinsulinresponse.Thus,youdon’thavetogive up pasta, bread, or rice; just change to whole wheat pasta, whole wheatbread, andbrown rice.Evenwhite-flourpasta is fine inmoderation, especiallywhenconsumedwithvegetablesandothercomplexcarbohydratesthatwillslowtheirabsorption.

Themajorreasonpeoplewhoeatpastagainweightisnotthepasta,it’stheoiltheyaddtothesauceonthepasta.Onetablespoonofanyoil,includingoliveoil,has14gramsoffat,about thesameamountas inascoopof icecream.It isnotunusual to have two or three tablespoons of oil on a serving of pasta. No onewouldeattwoorthreescoopsoficecreamonaplateofpastaandexpecttoloseweight, yet that is about the same amount of total fat contained in two or threetablespoons of any oil. While the ice cream may have a higher percentage ofheart-damaging saturated fat, it has the same amount of total fat. And from aweightstandpoint,fatisfat;thetypedoesn’tmatter.

Ifyoueataverylow-fatdietconsistingprimarilyoffruits,vegetables,grains,and legumes—that is, complex carbohydrates—supplemented with moderateamountsofnonfatdairyandeggwhites,thenyouwillgetfullbeforeyougettoomanycalories.Youcaneatwheneveryou’rehungry,youcaneatuntilyou’refull(but not stuffed), and you will likely lose excess weight, without countingcalories,withoutportioncontrol,andwithoutdeprivation.

WHYLOWFAT?

ThedietIrecommendforreversingheartdiseasehasapproximately10percentofcaloriesfromfat.Forpreventingdisease,thedietmaybesomewhathigherinfat

asdescribedbelowandinmyearlierbooks.Yourbodyonlyneedsabout4to6percentofcaloriesasfattosynthesizewhat

are known as essential fatty acids. The Reversal Diet is about 10 percent fat,becauseitprovidesmorethanenoughfatwithoutgivingyoumorethanyouneed.It’stheexcessiveamountsoffatandcholesterolinyourdiet—thatis,morethan10percentofcaloriesasfat—thatleadtoobesity,heartdisease,andotherillnesses.

Ifyoudon’thaveheartdisease,thenbeginmakingmoderatereductionsinfatandcholesteroluntilyourbloodtotalcholesterollevelisbelow150oryourratiooftotal/HDLislessthan4.0.Continuetocutbackonfatandcholesterolasneededtogetthisresponse.

Formostpeople,a10percentfatdietallowsapproximately20to25gramsoffatperday.This“fatquota”will increaseordecrease tosomedegreebasedonyourframesize,gender,andexerciselevels,butit’sagoodplacetobegin.Inmyprevious books, I showed how you can use insurance tables of “ideal bodyweights” tocalculate thisnumbermoreprecisely,but inpractical termsit isnotusuallynecessarytodoso.

Ifyoueatprimarilyfruits,vegetables,wholegrains,beans,nonfatdairy,andeggwhitesintheirnaturalforms,thenyoudon’tneedtocalculateyourfatintake.Your fat intakewillbeapproximately10percent. Ifyoueat somecommerciallypreparedproducts,thenreadthenutritionallabelonthepackage.Sinceyouwanttokeepyour totalfatconsumptionperdayaround20to25grams, try tochoosefoodsthathavenomorethan3gramsoffatperserving.

WHYSOLITTLECHOLESTEROL?

Yourdietaryrequirementforcholesterol iszero. Inotherwords,yourbodywillmakeallthecholesterolitneeds.Whenyoueatmorefatandcholesterolthanyourbodycanmetabolize(getridof),ithastogosomewhere—likeinyourarteries.Ifthearteriestoyourheartbecomeclogged,thenyoumayhaveaheartattack.Ifthearteriestoyourbraingetclogged,thenyoumaysufferastroke.

Yourbodyknowshowtobeginhealingitselfifyougiveitachanceto.Ifthreetimesadayyoueatmorefatandcholesterolthanyourbodycangetridof,thenittendstobuildupinyourarteries.Ifyoustopdoingthat,theninsteadoftryingtogetridofthefatandcholesterolthatwereinthelastmealyouate,yourbodymaygotoworktobeginremovingthefatandcholesterolthathavebeenbuildingupin

yourarteriesforsomanyyears.Thereisageneticvariabilityinhowefficientlyorinefficientlyyourbodycan

removeexcessfatandcholesterol.TheNobelPrizeinmedicinewasgiventotwoscientists,MichaelBrownandJosephGoldstein,whodiscoveredthecholesterolreceptor.These receptorsbind and removeexcess cholesterol fromyourblood.Themore receptors you have, themore efficiently you can remove cholesterolfromyourbody.Thenumberofreceptorsis,inpart,geneticallydetermined.

Somepeoplearegeneticallylucky;theyhavelotsofcholesterolreceptors.Asaresult,theycaneatalmostanythingandthey’llnevergetheartdisease.Thosearethepeoplewholivetobeninety-nineandtalkaboutthetwelveeggstheyhaveforbreakfast and the cheeseburgers for lunch and you wonder, “Gee, maybe dietdoesn’thavemuchtodowithheartdisease.Lookatwhatthey’reeating!”

Whenyouthinkaboutit,yourealizethat’swhoyou’releftwithatageninety-nine—everyoneelsewhowasn’tasgeneticallyefficientatgetting ridof fatandcholesteroldiedofheartdiseaseorotherillnessesbeforetheyreachedthatage.

Ontheotherendofthespectrumarepeoplewhohavecoronaryheartdisease.In general, they have fewer cholesterol receptors, so they tend to bemuch lessefficientatgettingridofdietaryfatandchoiesterol.

That’soneofthemajorreasonstheyhaveheartdisease:Theyareeatingmorefatandcholesterolthantheirbodiescaneliminate.Forthisreason,themoderatereductionsinfatandcholesterolrecommendedbymostgovernmentagencies—30percentfat,200to300milligramsofdietarycholesterol—arestilltoorich.

In virtually every study that has come out, including ours, the majority ofpeople who have coronary heart disease who follow the conventional dietaryrecommendations—less red meat, more fish and chicken, take the skin off thechicken, four eggsperweek, et cetera—getworse. Their arteries becomemoreclogged over time. They may get clogged more slowly than if they made nochanges,buttheystillworsen.

Thegoodnewsisthatevenifyouarenotveryefficientatgettingridoffatandcholesterolduetogeneticfactors,ifyoureduceyourintakeoffatandcholesterolsufficientlytothelevelsIrecommendhere,thenyouarenolongersaturatingyourcholesterol receptors. Youmay then begin removing the cholesterol that’s beenbuildingupinyourarteries.Asaresult,yourbodybeginstoheal.

WHATIStHECAUSE?

Afundamentalthemeofallofmyworkisthatitisbettertoaddresstheunderlyingcauseofaproblem—anyproblem—thantoliterallyorfigurativelybypassit.I’vediscussedthisat lengthinmyotherbooks,usingtheexamplesofbypasssurgeryandangioplasty.Ifyouundergobypasssurgeryorangioplastywithoutalsomakingthe comprehensive changes in lifestyle that I recommend, then you are likely toneed another one in a few months or a few years—like mopping up the flooraroundanoverflowingsinkwithoutalsoturningoffthefaucet.

Ijustkeepfindingmoreandmoreexamplesofthis.ArecentstudyintheNewEnglandJournalofMedicinefoundthatwomenwhotookestrogenloweredtheirincidenceofheartdiseaseandosteoporosisbutshowedasubstantialincreaseinthe incidenceofbreastcancerbyabout thesameamount.Since the incidenceofheartdisease is ten timesmorecommonthanbreastcancer, theresearcherssaidthatestrogenisworthtaking.Whatachoice—aFaustianbargain.

Abetterchoicewouldbetoaddresstheunderlyingcauseofallthreeillnesses.Womenwhochangetoalow-fatvegetariandietmayreducetheincidenceofheartdisease, osteoporosis—and breast cancer. Adding the other aspects of myprogram(stressmanagementtechniques,psychosocialsupport,smokingcessation,andexercise)describedinmyearlierbookshelpsevenmore.

BIGCHANGESAREOFTENEASIERTHANSMALLONES

AsIdescribedinEatMore,WeighLess,it’softeneasiertomakebigchangesindiet and lifestyle—all at once—than tomake small, gradual changes. First, youfeel somuch better, so quickly, that the choices become clearer and, formanypeople, worth making. Second, your palate adjusts quickly when you makecomprehensivechangesinyourdietsothatyoubegintopreferlow-fatfoods.

Fat is an acquired taste. It’s not oneof your four basic tastes—sweet, sour,salty,andbitter—soyourpalateadaptsevenmorequicklytolowfatthantolowsalt.Forexample,haveyoueverswitchedfromdrinkingwholemilktoskimmilk?Atfirst,mostpeoplefindthattheskimmilktasteslikewater,notverygood.Afteraweekor two, it tastes fine. Ifyou thengoout todinnerandare servedwholemilk,itdoesn’teventasteverygood—toogreasy,toorich,likecream.

Of course, the cowdidn’t change; your palate adapted. If you alwaysdranksomewholemilkandsomeskimmilk,theskimmilkwouldnevertasteverygood.It’s easier if you justmakea comprehensive shift and stopdrinkingwholemilk

altogether.Similarly,whileeatinglessmeatisastepintherightdirection,youmayfindit

easier to give it up completely and to consume foods that are more healthful.Otherwise,youget theworst ofbothworlds:you’re eating enoughmeat to stillhaveatasteforit,butyou’renotreallygettingallyouwant—andyoudon’tfeelmuchbetter.

Onceyourpalatehasadapted,youmayfindthatthenaturalflavorsofthefoodcome throughmuchbetterwhenyou reduce the fat inyourdiet.Fatoftenmasksflavor.Althoughpeopleoftenthinkfattastesgood,itreallydoesn’t.NobodyraidstheCrisco jar in themiddle of the night. Crisco is pure fat; lard ismostly fat;WessonOilispurefat.Anykindofcookingoilispurefat.

We’realwaysmakingchoices.SometimeswhenIlecture,I’llask,“Howmanyofyouhavechildren?”Ofcourse,manypeopleraisetheirhands.“Wasthatabigchangeinyourlifestyle?”Monumental.

“Now, imagine that you’re in bed with your beloved and you’re about toconceiveyourfirstchild.Suddenly,amoviescreenappearsbehindyouandshowsyou ingreatdetail justhowhard it’sgoing tobe to raise that child.Howmanysacrificesyou’llhavetomake.Howmanysleeplessnights.Howmuchmoneyit’sgoing to cost you.Howyour lifewill never be the same.Becausemost peopledon’treally know how hard it is to be a parent beforehand.Howmany of youwouldstillchoosetohaveachildknowinginadvancehowhardit’sreallygoingtobe?”Evenknowingthedifficulties,thevastmajorityofpeoplestillraisetheirhands.

Thepoint,ofcourse,isthatmostofusarenotafraidtomakebigchangesinour lives—we do it every day. Evenmonumental ones like having a child. Orgoing toworkeveryday.Orchanging toaplant-baseddiet.Whenwe think it’sworthit.

Whilethisprogramdoesinvolvemakingbigchangesinyourdietandlifestyle,manypeoplefindittobeworthit.Inourstudies,mycolleaguesandIfoundthattheprimarydeterminantofimprovementwashowmuchpeoplechangedtheirdietand lifestyle, not how old theywere or how sick theywere.When I began thestudy,Ithoughttheyoungerpatientswithmilderdiseasewouldbemorelikelytoshow reversal, but I was wrong.Wemeasured the most reversal in the oldestpatient, Werner Hebenstreit, who is now eighty-one—and who followed theprogrammorecloselythananyone.

In short, themorepeoplechanged, thebetter theygot.That’saveryhopefulmessage.Ifyou’rewillingtodothework,ifyou’rewillingtomakethechanges,

thenyoualsoarelikelytobenefittothatdegree.Whetherornotyouwanttomakethesechangesisuptoyou.Idon’ttellpeople

—evenmyownpatients—whattodoornotdobecauseIbelievetheseareverypersonal decisions. And once I tell somebody to do something, I have aninvestment in whether or not he or she does it. Then we’re engaged in amanipulative relationship. If they don’t change, then I’m going to feel like afailure.Theymayfeelasiftheyhaveletmedownorletthemselvesdownbynotchanging. They’re less likely to tell me the truth, because they don’t want todisappointme,oriftheydo,theymayfeelguiltyorashamed.

Whenthathappens,thenthey’remorelikelytoovereat,orsmoke,oreatalotof fat, or abuse alcohol or other drugs, or work too hard, or make other self-destructivechoicesinlifestyle.ThenIgetstressed,theygetstressed,anditonlycontributestomoreillnessandmoresuffering.

Instead,myroleasascientist is totrytostudy,tolearn,andtodocumentasclearlyasIcanwhatworks,towhatdegree,underwhatcircumstances,forwhom,and by what mechanisms—and then to share this information. My goal is toconvey information to physicians and other health professionals by lecturing athospitalsandscientificmeetingsandpublishingourresearchfindingsinmedicaljournals,andtothegeneralpublicbywritingbooksandbeinginterviewedinthegeneralmedia.

Tosay, ineffect,“Here’swhatwe’vedoneandhere’swhatwe’ve found. Ifyouwanttodoit,here’show.Herearetherisks, thebenefits, thecosts,andthesideeffectsofthesechoicesandofotheralternatives,includingdrugsandsurgeryifindicated.Whateveryouwanttodoisfine,becauseyou’retheonewhohastotake theconsequences—forbetteror forworse—not I.” Ifyoudecide that theselifestylechangesareworthmaking,thisbookisdesignedtomakethechangesindieteasier.

Manyof therecipesarebyJean-MarcFullsack,whohasbeenworkingwithme for the past seven years. Jean-Marc looks and sounds like central casting’sideaofaFrenchchef.HewasclassicallytrainedinStrasbourg,France,inAlsace,and later was a chef at some of the greatest restaurants in the United States,includingLutèceinNewYorkandL’ErmitageinLosAngeles.WhenImethim,hewas one of the chief instructors at the California Culinary Academy in SanFrancisco.

Jean-MarcconsultedwithmanyofthechefswhocookfortheFirstFamilyonhowtocookmorehealthfulfoodsforthem.

Whateverone’spolitics, it setawonderfulexampleforallAmericanswhen

PresidentandMrsClintonmadeapersonalcommitmenttoregularexerciseandtomorehealthfuleating.Iftheycandoit,anyonecan.

Jean-Marcalsotravelsregularlytoeachofthehospitalsinourdemonstrationnetwork.Irememberhislookofdismaywhenhefirstenteredthekitchenofoneofthesehospitals.Therewasonlyoneburnerintheentirehospitalkitchen.Insteadof being cooked for the hospital patients, almost all the food was frozen anddefrosted.AbigchallengeforJean-Marc.

Over time, though, he learned to teach these hospital chefs to modify ourcuisinetomeetthepreferencesofthepeopleinthatregionofthecountry,usingthelimitedequipmentavailable.Muchofwhathelearnedisincludedinthisbook.

Having seenwhat a powerful difference this program canmake in somanypeople’slives,Iamgratefulfortheopportunitytosharethisinformationwithyou.Ihopeyoufindthisbooktobeuseful,easy,andfun.

DEANORNISH,M.D.September1995

NewEverydayCooking

JEAN-MARC’sTOP17TECHNIQUESfORCOOKINGwITHNOADDED

FAT

“Alotofmyjobisworkingwiththechefsandfoodservicepeopleatthehospitalsitesinourdemonstrationnetwork.Ialsodoalotofdemonstrationsforthepressanddinnersforreferringphysicians.

“Food in hospitals is a low priority. It’s the last thing theyworry about. Insomeof thesesites, theyneverseefresheggplantorasparagusorpeppers.SoItakethechefandwegotomarketstogetherandtrytofindwhereheorshecanbuytheproducts for theOrnishprogram.Andwecontactbakeriesand findone thatcan bake breadwithout fat.We line up sources, thenwe open a small ‘Ornishkitchen’ within the kitchen of the hospital. It’s like opening a little restaurantwithinthehospital.

“But sometimesyougo into thesehospitals, and there’sno stove, nothing tocookon,notevenagriddle.There’sjustabigkettleandasteamerandanoven.Soyouhavetofindrecipesthatworkforthis.

“Youknow,untilImetDean,mygoalinlifewastomakefoodascomplicatedandas rich incaloriesas itcouldbe.Now, it’s tomake foodas low in fatandtasty as it can be.A lot of people just don’t believe it’s possible. That’swhy,whenyoushowthemsomethingsimpleanddelicious,they’re’sohappy.”

It’s not difficult tomake delicious foodwithout adding fat, but a few simpletricksandtechniquesmakeiteasier.HerearesomeofthemethodsJean-Marcfavors:•Sautévegetablesinasmallamountofvegetablebroth,wine,orwaterinsteadofoil.Youcancontrolthespeedoftheevaporationbycookingwiththelidonoroff,andbyraisingorloweringtheheat.Attheendofthecookingtime,theliquid should be evaporated so the vegetables’ natural sugar caramelizes

slightly.Inthisbook,youwillseethismethodoften,especiallywithonionsandgarlic at the start of a recipe. Sautéing brings out the onion’s sweetness andmellowsthegarlic.Takecarenottousetoomuchliquidoryouwillbeboiling,notsautéing,andyouwon’tachievethecaramelizationofsugarsthatyouwant.•Whenarecipecallsforvegetablebrothorwater,usebrothwheneverpossible.It adds a lot of flavor. There are some good powdered and canned brothsavailablenow,andittakesonly20minutestomakeyourown.Ifyouwantanevenmoreintenseflavor,reducethevegetablebrothbyhalfoverhighheat.

VEGETABLEBROTH

Youwill use this tasty broth so often in nonfat cooking that itmakes sense tohaveitonhandall thetime.It takeslessthanhalfanhourtomake,whetheryoumakea littleora lot, so it’ssmart todoubleor triple this recipeandfreeze theextrainsmallcontainersforupto3months.

Don’thesitatetoexperimentwiththisrecipe.Youcansubstituteonevegetablefor another, or one herb for another. Some nice additions: chopped tomatoes,summerorwintersquash,corncobs(withorwithoutthecorn),fennel,parsley,orbasil. Avoid strong-flavoredmembers of the cabbage family, such as cabbage,broccoli, and cauliflower. And stay away from potatoes; they absorb the otherflavors.

MAKES4CUPS

2largecarrots,peeled,endsremoved,diced2onions,diced2cupsslicedmushrooms4ribscelery,diced1leek,whiteandpalegreenpartsonly,diced2largegarliccloves,minced1teaspoondriedthyme1bayleaf6wholecloves

2teaspoonswholecorianderseed

TIP

Ifyoucutthevegetables intosmallpieces—½ inchorsmaller—theywillreleasetheirflavortothewaterin20minutes.Ifyoucutthemlarger,youwillneedtocookthebrothlongertoextractalltheirflavor.

Combine all ingredients in a large pot. Add water to cover, about 6 cups.Bring to a simmer over moderate heat. Simmer, uncovered, 20 minutes. Strainthroughasieve.

Contributesnosignificantnutrients

• Expand the range of herbs and spices you cook with. They can help makedisheslivelyandvaried.Seekoutasourceforfreshherbs,ortrygrowingsomeyourself.Theirintenseflavorcancompensateforthelackoffat.Addthemtoadishatthelastminuteformaximumimpactandsaveasprigortwoforaprettygarnish.Driedherbsneedtosimmerinasouporstewforafewminutesbeforetheyimparttheircharacter.Wholespicescanbetoastedfirsttointensifytheirflavor.Trytoastingwholecumin,coriander,orfennelseedinadryskilletuntilthespicecolorsslightly,thengrindittoapowderinacoffeemillormortar.Alittlegroundtoastedcumindoeswondersforsteamedcarrots.•Experimentwithsaladdressingsmadewithsofttofuornonfatyogurt.Ormixthetwotogether.They’rebothgoodsubstitutesforhigh-fatmayonnaiseorsourcream.Addwhole grainmustard for texture and vinegar for tang.Add freshherbs such as dill, basil, cilantro,mint, or parsley. Sweetenwith a touch ofhoney,ifdesired,orpureewithcucumberstomakeacreamydressing.•Vinegarsandcitrusjuicecanaddasparktodishes.Choosethemildervinegars—rice vinegar, balsamic vinegar, sherry vinegar—for dressing salads orsteamedvegetables.Ifyouwanttousewinevinegarorcidervinegar,balancetheir sharpness with a touch of sugar or other sweet component. A squirt oflemonorlimejuiceaddedattheendofcookingcaninvigorateasteworbeansoup.Orstirgratedcitruszestintostewsorfruitsalads.Itaddsfragranceandflavorwithoutaddingacidity.

•Whenbakingwithnonfatdairyproducts,takecarenottoovercook.Fatkeepsbakedgoodsmoist,andwithoutthefat,itiseasyforthemtotastedry.Bettertoundercookslightlythantoovercook.Also,becarefulnottoovermixmuffinorcake batters.Without the tenderizing effects of fat,muffins and cakes can betough.Bymixinglightly,youdon’toverdeveloptheglutenthatcanmakebakedgoodstough.• Take advantage of nonfat dairy products, but be aware of their limitations.Yogurtisterrificforuncookedsaucesanddressings,butitwillcurdleifboiled.Ifyouareaddingittoahotsauce,dosoattheend,offtheheat.Youcanboilnonfatsourcreamandnonfatmilkbutnotinthepresenceofacid;lemonjuice,tomato,orvinegarwillmakethemcurdle.Nonfatcheesesaregettingbetterandbetter. In thepast, theywouldn’tevenbrownwhenheated,butnow theymeltandbrownnicely.Forsaucesandothercookeddishes,nonfatricottaisabetterchoicethannonfatcottagecheese,whichisgrainier.• Canned tomato products are a great medium for braising. You can simmermushrooms,zucchini,andherbs instore-bought tomatosauce tomakeaquickvegetablestew.Oryoucanreheatleftovercookedbeansorsteamedvegetableswithcanneddiced tomatoesandbasil.Supermarket shelvesofferavarietyoftomatoproducts,sobesureyouchoosetherightoneforthejob.Chooseathicktomatopuree,forexample,ifthedishwon’tcookforverylong;dicedtomatoesinpureewillgive thesamedishmore texture.Usediced tomatoes in juice ifyou don’t want a thick texture—in aminestrone, for example. Peeled wholetomatoes canbediced and simmeredwithherbs andgarlic until they thickeninto a sauce for pasta or for braising vegetables. Also check the preparedtomato-basedpastasaucesatyourmarketforbrandswithnoaddedfat.Thesecan be big time-savers. Simmer them with greens or chopped broccoli orcannedbeanstomakeaquickpastasauce.Orsimmerwithavarietyofbeansandvegetablestomakeaheartystew.• Make meatless dishes hearty by adding beans and grains. On this eatingprogram, vegetables aren’t side dishes anymore; they are usually the mainevent. Make them into substantial meals by adding pinto beans, chickpeas,brown rice, lentils, or wheat berries. Here’s an example: You could roast asweetpotatoandsteamsomespinachfordinner.Oryoucouldeasilymakethemealmorerobustandsatisfyingbytoppingthesweetpotatowithcornkernelsortossingthespinachwithcannedchickpeasandinstantbrownrice.•Usefruitjuiceconcentratesinplaceofrefinedsugarwhenafruitytastewould

be appealing. Apple juice, orange juice, and white grape juice concentratescontributeamorecomplexsweetnesstobakedgoods,sauces,saladdressings,andfruitdesserts.Othersweeteners,suchasmaplesyrupandhoney,canalsogive a dish a dimension that refined sugar won’t. Of course any sweetenershouldbeusedsparingly,withinthesedietaryguidelines.•Usecornstarchtogivebodytopoachingliquidsforfruit.Intraditionalcooking,sugaraddsthebody,turningapoachingliquidintoasyrup.Tocompensateforthesugar,dilutealittlecornstarchincoldwater(neveradditdirectlytoahotliquid)andstiritintothepoachingmedium.Itwillthickenthejuicesandgivethem a more syruplike texture. See Sliced Oranges in Spiced Syrup for anexample.•Keep roasted onions on hand. They take 5minutes tomake in amicrowaveoven, and their caramelized flavor enhances so many dishes. Manyconventionalrecipesstartwithanonionsautéedinfattodevelopitssweetness.Roasted onionswill give your dishes that same pleasing taste.You can alsoroastothervegetablestointensifytheirflavor,suchasgarlic,bellpeppers(seeTip),eggplant,beets,andtomatoes.

ROASTEDONIONS

Conventionaloven:Preheatovento400degreesF.Placewholeunpeeledonionsonabakingsheetandbakeuntiltheyaresofttothetouchandlightlybrownedontheoutside,about30minutes.Cool,thencutoffrootendandsqueezeoutthesoftinterior.Oneonionyields1to1½cupsdicedroastedonion,dependingonsize.

Microwaveoven:Microwavewholeunpeeledonionsonfullpoweruntilverysoft,4to5minutes.Cool,thencutoffrootendandsqueezeoutthesoftinterior.Oneonionyields1to1½cupsdicedroastedonion,dependingonsize.

• Invest inapeppermill ifyoudon’thaveone.Freshlygroundpepperhas farmore punch than store-bought ground pepper. And when you are cookingwithoutfat,everyflavoradvantagecounts.• Look to pungent or intensely flavored ingredients to give your dishesheightened taste.Mustard, horseradish, soy sauce, Japanesemiso, hot peppersauces,capers,andotherpiquantingredientscanaddexcitementordimensionto dishes. Foods with concentrated flavor, such as sun-dried tomatoes and

shiitakemushrooms,canboosttheappealofdishesthatmightotherwiseseembland.•Striveforvariety.Averylow-fatvegetariandietcanbecomeboringifyoueatonlyalimitedrangeoffruits,vegetables,grains,andbeans.Butifyoukeepanadventuresome attitude, you will never grow tired of this way of eating.Today’s supermarkets offer somanymore produce, bean, and grain varietiesthan they used to. The rice selection alone may surprise you, offering manytypesandriceblendsyou’venevertriedbefore.• Invest a fewmoments in thinkingabout foodpresentation soyourmealswillplease the eye. Put a salad in a pretty bowl to enhance its appetite appeal.Sprinkle some chopped fresh herbs or green onions atop a bowl of cookedbeansorapotatosalad.Aimforcontrastingcolorswhenyouplanyourmeals:howwill foods looktogetherontheplate?Justplacingadarksoupina lightbowloralightfoodonadarkplatecanmakeitlookmoreinviting.•Startwithhigh-quality fruitsandvegetables,properlygrownandripe.Selectother products critically for quality. Respect cooking techniques. Avoidovercooking.Andfinally,addtenderlovingcare.

HELPfORHIGH-FATRECIPES

You don’t have to throw out all your old recipes when you adopt a low-fatvegetariandiet.Justtossoutthefat.You’llfindthatyoucanmodifymanyofyourfavorite recipes successfully by replacing high-fat ingredientswith some of thenonfatproductsnowonsupermarketshelves.Justforstarters:

•Replacesourcreamwithnonfatsourcreamornonfatyogurtindressingsandsauces.Don’tletasauceboilafteraddingnonfatyogurt,oritmayseparate.•Replacewholeeggswith liquideggsubstituteoreggwhites inbakedgoods.Readtheeggsubstitutelabelcarefully;somehaveaddedfat.•Replaceoilforsautéingonionsandgarlicwithafewtablespoonsoffat-freevegetablebroth,wine,orwater.Simmervegetablesuntiltender.•Replaceoil-and-vinegardressingwithbottled fat-free Italiandressingonsaladsandchilledvegetables,ordrizzlesaladsandvegetableswith

flavorfulbalsamicvinegar,raspberryvinegar,ortarragonvinegar.• Replace mayonnaise on sandwiches and in potato salad with nonfatmayonnaise or yogurt. Add a little whole grain mustard for a flavorboost,orusemustardalone.• Replace the fat in baked goods with prune puree or unsweetenedapplesauce.Makethepureeyourselfbywhippingtogether4ouncesofpitted prunes and 5 tablespoons ofwater. You can also buy preparedprunepureeorusebabyfood.Readlabelsbeforebuyingpreparedpruneproductsmarketedasfatreplacers.Theymayhaveaddedfatandsugar.Useprunepureeintheratioof½Forinstance,iftherecipecallsfor½cupbutter,use¼cupprunepuree.•Replacethecreaminpastasauceswithnonfatsourcreamorwithskimmilk thickened with cornstarch. Dissolve cornstarch in a little coldwaterfirst.Atablespoonofcornstarchwillthicken1cupofliquid.

CUTTING-EDGENUTRITION

HelenRoe,M.S.,R.D.,istheseniordietitiananddirectorofnutritionservicesatthePreventiveMedicineResearchInstitute.Beforethat,HelenspentfifteenyearsinHoustonworkingwithsomeoftheworld’sleadingheartsurgeons.

I grew up in rural Arkansas knowing the pleasures of fresh-picked food. We kept a vegetable garden, and Mom and Dadvaluedthedinnertable.Wekidslearnedtoappreciatefreshfoodsandtofreezeandcanfoodsforuse throughout theyear.Wegrewpotatoes, corn, purple-hull peas, lady peas, all kinds of beans,tomatoes, onions, squash, cucumbers, peppers of all kinds,eggplant, lettuce, broccoli, cabbage, collards, and turnip greens.What we didn’t grow we would swap or buy from other localfarmers. We had plenty of fresh peaches, strawberries, andwatermelon,of course.Andwewouldgatherwild fruits for jamandjelly.Onceaweek,onSunday,wehadmeat—usuallychicken.Ididn’trealizewewerepracticallyvegetarians,butwewere.

My interest in food as related to disease led to a master’sdegreeinnutritionanddietetics.IworkedfortwelveyearsatThe

Methodist Hospital in Houston with Doctors Antonio Gotto andMichael DeBakey teaching preventive medicine programs,nutrition, and weight control. I also managed a heart-healthyrestaurantatthehospitalcalledChezEddy.

Ibelievethatall thistrainingandexperiencepreparedmeforwhere I am now: teaching Ornish program participants andcoordinating the nutrition component of the program. I teach thediettothenutritionistsatthehospitalsthathaveOrnishprograms,andthenIbecomethetroubleshooter,dealingwithanyquestionsorproblems thatarise. IalsoworkwithchefJean-MarcFullsack intraining the hospital chefs.He teaches them the cooking,while Iteachthenutritionalrequirementsoftheprogram.

BeforeIcametoPMRI,Iwason“theothersideofthefence,”withthegroupthatraisedtheeyebrowsaboutDean’sprogram.Atthat time, I was teaching the American Heart Association’s 30-percent-fat diet and knew what its limitations were, that itprobablywasn’tthewaytogo.Iknewitwastooliberal.Ididn’tknow then what Dean’s program really was. Now I know theprogram is not for everybody, but thosewho choose to do it areusually successful, and that’s so rewarding. I’d never beforeexperiencedpeopleturningtheirlivesaround.

Alotofthepeoplewhocomeintothisprogramhaveanalmosthopelesslookaboutthem.They’veoftenbeenthroughsurgeryandarelivinginfearthatthey’regoingtohaveanotherheartattackorhave to have surgery again. But as they start doing the program,they start feeling better, and soon they are glowing and positive.Particularlyiftheydoitwiththeirspouses,theydevelopawholenew perspective and they radiate hope. It’s immediate positivefeedback, and not verymany of us get to experience that in ourwork.

Ithinkweareonthecuttingedgeofnutritionalscience.Oneofmy goals is to educatemore nutritionists across the countrywhocanworkwith peoplewhodon’t have a hospitalwith anOrnishprogram. The nutritionists are key, because a lot of physiciansdon’t knowmuch about nutrition. I amconfidentDean’s programwill continue to make significant contributions to nutritionalscience.Andit’sexcitingtobeapartofthat.

KEEPaPLENTIFULPANTRY

ColleenWracker,R.D., teaches thenutritionclassesforDr.Ornish’sprogramatRichlandMemorialHospital inColumbia,SouthCarolina:“Iaskparticipants togohome,gather someboxes, andbegingoing through thepantry labelby label.Everyproductthatdoesnotfitourguidelinesshouldgointotheboxes.Theyknowifthefoodisonhandtheywilleventuallyeatit.Sincemostpeopledon’twanttothrowfoodaway,Iencouragethemtocalltheirlocalfoodbankanddonate.Thenthey cango to thegrocery store feelinggood about beginning their newwayofeating.”

One common obstacle is not having the right kinds of foods on handwhenyou’re ready to eat.When you’re hungry, you don’t want to spend 45 minutesassemblingacasserole,oreven20minutesmakingasalad.Norisitagoodtimetogoshopping.Havenutritious,ready-to-eatfoodsonhandallthetime.Byfillingyourpantrywithwholesomelow-fatoptions,youcanincreasethevarietyinyourmealsandpreparehealthfulmealsorsnacksinminutes.

The following list ismeant togiveyou ideas and to showhowvariedyourpantrycanbe.Itisnotamust-havelist,andit’scertainlynotcomprehensive.Foodcompanies introduce thousandsofnew itemsayear, andmanyof themnowarefat-free.Readthelabelscarefullyandcomparebrandstofindtheonesyoulike.Thebrandsmentionedbelowmeettheguidelines.Evenforfoodsonthislist,it’sagood idea to read the label because formulations change. Make sure the foodyou’reconsideringmeetsthefollowingguidelinesforfat:

•nomorethan3gramsoffatperserving

•noaddedfat

Ifyouhavetroublelocatingsomeoftheproductsonthislist,checkanaturalfoodsstore.Youcanalsocontactthemanufacturer(seeforproductinformation)toseeifthere’sawaytogettheproductinyourarea.Orjustaskthemanageratthegrocerystorewhereyoushop.Theywillusuallybehappytogetitforyou.

Apantrycanalsoincludefoodstopreparewhenyoudon’tfeelsopressedfortime, like dried beans and whole grains. These complex carbohydrates are thebackboneofasensiblelow-fatdiet.Youmaybesurprised,whenyoufirstbeginlooking, to find so many different bean and grain types, each with its owndistinctive flavor. It’s funsometimes toexpandyourhorizonsandbuysomeyou

don’t know;you’ll find that their unique flavors, colors, and textures keepyourmealsvariedandsatisfying.

Youmightwant to photocopy this list and take it with youwhen you shop.Note that not all the items in this list will be available in all areas. Formoreguidance about how to shop smart, see “Shop Smart: Supermarket Tips andTraps”.

BEANS

CannedBeansChoosebeanswithnoaddedfatsuchasmeatoroil:

EdenOrganicPintoBeans,KidneyBeans,GarbanzoBeans

HomeandGardenDry-CookedBlack-eyedPeas,PintoBeans,KidneyBeans,ButterBeans

ProgressoFavaBeans,BlackBeans,CannelliniBeans(whitekidneybeans)

S&WKidneyBeans,GarbanzoBeans,BlackBeans,PinquitoBeans,SmallWhiteBeans

OtherCannedBeanProducts

BearitosFat-FreeRefriedBeans,RefriedBlackBeans,BakedBeans,

VegetarianChili

Bush’sVegetarianBeans

Dennison’sChiliBeans

HainFat-FreeVegetarianRefriedBeans

HealthValleySpicyVegetarianChili

HeinzVegetarianBeans

LasPalmasNoFatRefriedBeans

RosaritaNo-FatRefriedBeans

S&WMapleSugarBeans,ChiliBeanswithChipotlePeppers

DriedBeans,Lentils,PeasLookforyourfavoritedriedbeans,lentils,andpeasinbulkbinsandinpackages:

blackbeans

black-eyedpeas

cannellinibeans

garbanzobeans(chickpeas)

GreatNorthernwhitebeans

lentils

limabeans

navybeans

pintobeans

redbeans

splitpeas

SpecialtyBeanProducts

BeanCuisine:alargevarietyofdriedbeansandbeanmixes

BuckeyeBeansandHerbs,BlackBeanChili

CountryPeaPatchworkSoup

FantasticFoodsInstantBlackBeans,InstantRefriedBeans,VegetarianChili

LundbergFamilyFarms:specialtybeanandricemixes

BREADS,CEREALS,ANDGRAINS

BreadsWhenselectingbread,check the labelorask thebakeryforan ingredient list tomake sure the bread does not containwholemilk, low-fatmilk, nuts, seeds, oradded fats and oils. Choose whole grain breads when possible. Whole grainbreadswill containnaturallyoccurring fat,butcheck the ingredient list tomakesure no oils or fats have been added. For more information on shopping forbreads.

corntortillas

flourtortillas(fat-freeonly)

Frenchbaguettes

MiddleEasternlahvosh

wholegrainbreads

wholewheatbagels

wholewheatpitabread

CerealsColdBreakfastCerealsSelecthigh-fibercerealswithnoadded fat,nuts, seeds, sugar,or salt.Read thelabel and avoid brown sugar, corn syrup, honey, high-fructose corn syrup,concentrated fruit juices, or partially hydrogenated oils. Most cereals aresweetened,but there are still plentyofgreat choices inoneof themostheavilystockedsectionsinthesupermarket.

ArrowheadMillsPuffedWheat,PuffedCorn,PuffedMillet,NatureO’s

Barbara’sShreddedWheat

ErewhonCrispyBrownRice,WholeGrainRaisinBran

GeneralMillsFiberOne

Kellogg’sAll-Bran

Nabisco100%Bran,ShreddedWheat,ShreddedWheatSpoonSize,ShreddedWheat‘nBran

HotBreakfastCereals

AmericanPrairiePorridgeOats,QuickOats,5-GrainCereal

ArrowheadMillsRiceandShine,BearMush,RawWheatGerm

AuntJemimaWhiteHominyGrits

ErewhonOatBranwithToastedWheatGerm

KretschmerToastedWheatBran,WheatGerm

KrusteazZoom100%WholeWheatCereal

Malt-O-Meal

McCann’sQuickCookingIrishOatmeal

OldFashionedQuakerOats,QuickOats,Multi-grainOatmeal,UnprocessedWheatBran

QuakerOatBran

OtherBreakfastProducts

AuntJemimaOriginalPancakeMix(otherflavorsmaycontainoil)

Kellogg’sSpecial?fat-freefrozenwaffles

GrainsMany supermarkets have greatly expanded their selection of grains and grainblends. For convenience, keep a variety of quick-cooking grains and specialtygrainmixesonhand.If thedirectionscallforaddingfat, justskipthisstep.YoumaywanttoavoidthosethatcontainMSG.Taketimetobrowseinthegrainsaisle—don’t forget the bulk bins—and take home some grains you’ve never triedbefore.

barleybulgurcornmealcouscouscrackedwheatFantasticFoodsWholeWheatCouscouskasha(buckwheatgroats)milletpolentarice:

brownricelong-grainricequick-cookingbrownriceshort-grainricewildricericeblendsandspecialtymixes:

DellaRice

FantasticFoods:BasmatiRice,JasmineRice,BrownBasmatiRice,Brown

JasmineRice

GreatValleyLongGrainandBrownRice,BrownandWildRice

HinodeSeasonedRiceBlends

LundbergFamilyFarmsBeanandRiceMixes:Curry,Chili,Basil

LundbergFamilyRiceBlends:GourmetWildandBrownRice,7BrownRices,BlackJaponica

MahatmaBlackBeansandRice

PoRiverValleyRisotto(microwavable)

R.M.Quiggs’RedBeansandRiceMix

Flours

ArrowheadMillsBrownRiceFlour,Stone-groundWholeWheatFlour,WholeGrainOatFlour,WholeGrainRyeFlour

ArrowheadMillsMixesforBreadMachinesandConventionalMethods:Kamut,MultiGrain,WholeWheat

GoldMedalWholeWheatFlour

KrusteazWholeWheatFlourforBreadMachinesandConventionalMethods

Stone-BuhrWholeWheat,UnbleachedWhiteFlour

CRACKERS,CHIPS,DIPS,ANDOTHERSNACKSCHIPS

Fat-freeGourmetTortillaChipsGuiltlessGourmetFat-freeTortillaChipsKettleCreekBakedTortillaChipsVeraCruzBakedTortillaRounds

Crackers

AuburnFarms’MultigrainCrackers

FinnCrispCrispbread

HealthValleyFoodsFat-FreeCrackers

KavliCrispbread

NabiscoFat-FreePremiumCrackers

Ry-Krisp

Ryvita

Stellad’OroFat-FreeBreadSticks

TreeofLifeFat-FreeCrackers

WasaCrispbread

Dips

BearitosBeanDip

GardenofEatin’BajaBlackBeanDip

GuiltlessGourmetBlackBeanDip

LaVictoriaSalsa

OldElPasoSalsa

PacePicanteSauce

OtherSnacks

HainRiceCakes

LauraScudder’sFatFreePretzels

QuakerRiceCakes

RoldGoldFatFreePretzels

TraderJoe’sPopcornCakes

DRIEDPASTAANDPASTASAUCES

Youwillfinditusefultostockyourpantrywithawidearrayofdriedpastashapesforquickmeals.Ifyoucanboilwater,youcancookpasta.It’sagoodideatohaveon hand some long pasta (such as spaghetti and linguine), short pasta (such aspenne,rigatoni,farfalle,andfusilli),andsmallshapesforsoup(suchasstelline,tubetti,ororzo).Buywholewheatversionswheneveryoucan,andcheckthelabeltoavoidnoodlesmadewithwholeeggs.

Pasta

DeCeceoWholeWheatSpaghetti

WestbraeNaturalWholeWheatLasagna

WestbraeNaturalWholeWheatSpaghetti

SaucesReadlabelscarefully.Somemanufacturersproducebothfat-freeandregularpastasauces.

Ci’BellaFatFreePastaSauce

HealthyChoiceFatFreePastaSauces

Millina’sFinestFatFreePastaSauces

MuirGlenFatFreePastaSauce

TreeofLifeFatFreePastaSauces

WeightWatchersSmartOptionsPastaSauce

SEASONINGS,CONDIMENTS,ANDDRESSINGS

SeasoningsandCondiments

capers

catsup,low-sodium

chiles,canned

dillpickles

jams,jellies,andfruitspreads,nosugaradded

mayonnaise,nonfat:

SmartBeatMayonnaiseWeightWatchersFat-FreeMayonnaise

mustard,Dijon-style

mustard,wholegrain

soysauce,low-sodium:

KikkomanMilderSoySauce

TalkofTexasCrispOkraPickles

vinegar,balsamic

vinegar,cider

vinegar,raspberry

vinegar,rice

vinegar,sherry

vinegar,tarragon

vinegar,wine

Worcestershiresauce

SaladDressings

Cook’sFat-FreeDressings

GoodSeasonsFat-FreeDressingMix(Italian,CreamyItalian)

HiddenValleyRanchFat-FreeHoneyDijonRanch

KraftFreeSaladDressings(1000Island,Catalina)

LadyLeeFat-FreeZestyItalianDressing

PritikinSaladDressing

S&WVintageLitesOil-FreeDressings

TraderJoe’sFat-FreeSaladDressing

WeightWatchersItalianSaladDressing

WeightWatchersSaladCelebrationsRanchDressing

SOUPSANDBROTHS

Soupscontaininggrainsorbeansmayhavenaturallyoccurringfat,sotheymaynotbefat-free.That’sokay.Justreadtheingredientslistanddon’tbuyanythathavefatadded.Also, some instant soupsmaybehigh in sodiumand contain cheese,butter,ornuts.Checkthelabelcarefully.

VegetableBroth

MorgaFatFreeInstantVegetableBrothMix

SwansonClearVegetableBroth

InstantVegetarianDriedSoups

FantasticFoodsSoupCups

HealthValleyDriedSoups

NileSpiceSoupCups

SokenRamenSpiceHunterSoupCups

TasteAdventureDriedSoups

WestbraeRamen

CannedSoups

Andersen’sAllNaturalSplitPeaSoup

BearitosHomestyleFatFreeSoups

HealthValleyFatFreeSoups

HealthyChoiceGardenVegetable

STAPLES

bakingpowder,nonaluminum

bakingsoda

evaporatedskimmedmilk

extracts:vanilla,almond,lemon

herbs

nonfatdrymilk

nonstickspraymadewithcanolaoil

soymilk(inasepticpackages)

spices

sweeteners:sugar,honey,molasses

tomatoproducts,canned:wholepeeledtomatoes,tomatopaste,tomatosauce,dicedtomatoes

FRUIT

CannedFruitChoosevarietiespackedinwaterorfruitjuicewithoutaddedsugar.

applesauce,unsweetened

DriedFruitConsider dried apples, apricots, mixed fruit, pineapple, prunes, raisins, orpapaya.Somedriedfruitshavebeensprayedwithoil,soread the labels.Whenfruit is dried, the naturally occurring sugars become concentrated, so you maywanttoeatthesesparingly.

JUICE

low-sodiumV-8Juicetomatojuice

FILLUPTHEFREEZER

Supplementyourplentifulpantrywithawell-stockedfreezer.Mostsupermarketfreezer sections contain a wide variety of fruits, vegetables, and otherconveniencefoodsthatyoucanusetomakemealsonthedouble.

frozenapplejuiceconcentrate

frozenfruits:berries(nosugaradded),bananas

frozenorangejuiceconcentrate

frozenvegetables:corn,peas,spinach,limabeans,broccoli,mixedvegetables

phyllodough:AthensFilioDough

vegetablestock,frozen

vegetarianburgers,nonfat:BocaBurger“NoFatOriginal,”ChefPaulWenner’sGardenVegan

SHOPSMART:SUPERMARKETTIPSaNDTRAPS

Thecolorful,crowdedshelvesandaislesatyourneighborhoodsupermarketofferplentyofwholesome,low-fatfoodsthatcanaddvarietytoyourdailydiet.Thinkofyourselfasafooddetectivefortheproductsthatmeetyourneeds.

Thisquickguidetothesupermarketpointsyoutothemostpromisingareasandflags thosewhereyouneed tobeonyourguard.Allowextra timeonyour firstshoppingtriptoreadlabelsandfamiliarizeyourselfwithacceptableproducts.

Youmayfindithelpfultoavoidshoppingwhenyou’rehungry.Havingasnackbeforeyougoorshoppingafteramealwillhelpyoucutdownonimpulsebuys,whichareusuallysnackitems.

Produce:Startyour shoppinghereand fill your carthigh.Almost everything inthisaisleisfairgame,althoughwatchoutforcross-merchandisedfoods,liketheshortcake displayed next to the strawberries or the high-fat dressings with thelettuces. If you’re usually pressed for time when you cook, look for pre-cutvegetablesandprewashedsaladmixes.Prewashedspinachisabigtime-saver.

Most of the time you’ll probably buy what’s most familiar, which is fine.Sometimesit’sfuntobuysomeproduceyou’venevertriedbefore:anexoticfruit,anunusual vegetable, a freshherb.Try amango for breakfast, or perhaps somejicamaforasaladorsomefreshtarragonforasoup.Overtime,youmayexpandyourtastesandhavealotmoretocookwiththanyouusedto.Youmightwanttocheck out your market’s mushroom section and take home some shiitakemushroomsforapastasauceorsomemeatyportobellomushroomstothrowonthegrill.Whatelsehaveyounevertried?Spaghettisquash?Parsnips?Napacabbage?Fennel?Mustardgreens?

Scout the produce section for fruits and vegetables you can use for snacks.Bags of peeled baby carrots make great drive-time or desktop snacks. So dobroccoliandcauliflowerfloretsthatyoucanblanchathome,thentaketowork,orsweetpotatoesthatyoucanmicrowaveattheoffice.

Tofuissometimesintheproducesection,sometimesinthedairycase.Ifyou

have the choice, take it from the dairy case.The colder temperature keeps tofufresher.

Thinkoftheproducesectionasthefoundationforyourmeals.Shopherefirsttoseewhat’sfreshest,what’sonspecial,orwhatsimplypiquesyourfancy.Evenifyouplanmenusbeforeyoushop,beopentoserendipity:ifthemarkethasjustreceiveda shipmentof sweet localcorn,youwill surelywant tomake room inyourmenusforit.

Themenusinthisbookcanhelpyoustayintunewiththeseasons,sothatyouarebuyingproducewhenthepriceislowandthequalityhigh.Checktheproducelistat thestartofeachchapter forguidanceon the fruitsandvegetablesat theirpeakthatseason.Itjustmakessensetobuyproduceinseason:youdon’thavetodomuchtoavine-ripenedtomatoorjuicyspringstrawberriestomakethemtastegood.

Snacks:Somegreatsnacksarehiddeninthesupermarket’sinterioraisles.Lookfor popcorn for themicrowave or hot-air popper; rice cakes; pretzels; fat-freecrackersandchips;driedramensoupswithsteamed(notfried)ramen,andotherinstantfat-freesoups.Readthelistofingredients,notjustthenutritionlabel.Forexample, even “fat-free” products can have some fat (up to a half-gram perserving), which usually takes the form of oil or shortening. And be aware thatmany fat-free cakes, cookies, and frozen desserts are quite high in sugar andcalories, whichmeans you will need to limit your serving size if you want toavoidgainingweight.

Grains:Thepackagedgrainmixesandpilafs are agreatboon tograinnovicesbecause the packages include cooking directions. Don’t worry if the directionscallforaddingfat;justleaveitout.Youcanevenmaketabbouleh(crackedwheatsalad)fromapackagemixifyouleaveouttheoil.Onceyouhavebecomemorefamiliarwithgrainslikecouscous,polenta,andbulgur,youmaywanttobuytheminbulktosavemoney.

Pasta:Takehome lots of different shapes to addvariety to yourmeals. If yourmarketdoesn’tstockwholewheatpasta,askthebuyertoorderit.Also,lookforspinachpasta,beetpasta,mushroompasta; theflavorsdon’taddmuchnutrition,buttheydomakeachangeofpace.Checkthelabeltomakesurethenoodlesdon’tcontaineggyolk.Driedpastararelyhasegg(exceptforeggnoodles,ofcourse);freshpastaoftendoes.

Beans,DriedandCanned:Cannedbeanssave time.Takehomebeansofevery

kind:kidneybeans,cannellinibeans,pintoandpinquitobeans,navybeans, limabeans,blackbeans,chilibeans,fat-freebakedbeans.Acanofbeansaddsinstantnutrition,flavor,andfibertosoupsandstewsor,onitsown,makesafillingsnack.Driedbeanstaketimetocook,butitisunattendedtime;what’smore,someofthetastiest bean varieties don’t come in canned versions. For dayswhen youwantdinner fast, stockupon lentilsandsplitpeas; theycook inonly30minutesanddon’tneedsoaking.

BreakfastCereals:Lookhighandlooklow.Theunhealthfulcerealsareusuallyright in themiddle,wherekidscangrab them.Butamid the junk food therearelotsofgreatchoices,fromShreddedWheattoIrishoatmeal.Checkthelabelforfat and sugar; in particular, note howmany times sugar in all its guises (sugar,malt, corn syrup, dextrose…) appears in the ingredient list. Look for cerealsmade from whole grains and be skeptical about claims. “Contains oat bran”soundsgood,butwhatelseisinit?Despitegranola’shealthfulimage,mostbrandsarehighinfatandsugar.Seeformoreguidanceinchoosingbreakfastcereal.

Breads:Youcanfindnutritiousfat-freechoicesinthisaisle,butyoumayhavetosearch for them.Many supermarket breads contain fat, sugars, nuts, seeds, andrefinedwheat.Read labels carefully.Even healthful-soundingmultigrain breadsmaynotbedeliveringasmuchfiberasasimplewholewheatbread.Avoidbreadswith sweeteners. Bread doesn’t need sweetener to taste good, so why not“reserve”yoursugarforfoodswhereitcounts?See“ChoosingBetterBread”formoreguidanceinmakingoptimumselectionsinthebreadaisle.

Juices: Fruit juicemeets the Life Choice dietary guidelines, but it’s hardly anideal breakfast food or thirst-quencher. It has no fiber, unlike the fruit it comesfrom,soitdeliverscaloriesandsimplesugarswithoutfillingyouup.Andsomefruitjuicesarehardlymorethansugaredwater,withlittlerealfruitjuiceinthem.Yourbestchoiceinthisaisleisfruitjuicewithnosugaradded.(Evenbetteristohavewhole fruit,not juice.)On theotherhand,vegetable juice isgreat foryou.Somestoressellfreshlysqueezedvegetablejuices,suchascarrotjuice.Tomatojuiceandlow-sodiumV-8juicearealsogoodchoicesforamealtimebeverageorabetween-mealsnack.

Freezer Case: Keep your freezer filledwith berries and peaches that you canthawandpureefordessertsauces,yogurttoppings,andsmoothies.Choosebrandswith no sugar added.Frozenvegetables are a time-saving convenience.Keep awidevarietyonhandfordayswhenyoudon’thavetimetoshopforfreshproduce.

Frozenpeas,corn,orlimabeanscanmakeaquicksoup;justthaworcook,thenpureewithvegetablebrothornonfatmilk; season to tastewithherbsor spices;add body with pasta or rice. If you hate chopping onions, check yoursupermarket’sfreezercaseforfrozenchoppedonions.

Frozenorange,apple,andwhitegrape juiceconcentratesarealsouseful forsweeteningvegetabledishesanddesserts.Manyfat-freefrozendesserts,suchassorbets and yogurt, meet our guidelines but are high in sugar. Check the sugarcontent and enjoy these desserts inmoderation.An even better idea is tomakeyourown,soyoucankeepthesugarlevelincheck.UsetheStrawberrySorbetasamodelformakingsorbetswithfreshseasonalfruit.

Thefreezercaseisalsotheplacetolookforfrozenmeatsubstitutes,suchassoy burgers. These products can add a satisfying “meaty” taste to soups, pastasauces,andpizza.Readthelabeltoavoidbrandswithaddedfat.

Sauces:Chancesareyourmarket stocksa tomatosauce (whichmaybe labeledmarinara sauceorpasta sauce)withno fatadded. Ifnot, ask thebuyer toorderone.Many of the recipes in this book call for a store-bought tomato sauce fortoppingpasta,makingvegetableandbeanstews,orflavoringchili.Keepseveraljarsonhandforquickpastadinners.Checkthesalsaselection,too.Manysalsashavenoaddedfatandmakegreattoppingsforbeandishesandsalads,aswellasatastydipforrawvegetables.

Soups:Inthesoupaisle,youcanprobablyfindacannedfat-freevegetablebrothorbouilloncubesorpowderformaking it.Youmayfind thatyouusevegetablebrothconstantlyincooking,sokeepaconstantsupplyaround.Alsolookforothercannedsoupswithno fataddedand for thedrysoupmixes thatyoucan take towork or takewith youwhen you fly. Somemanufacturersmake delicious driedvegetarianbeansoupswithnofatadded.Driedramensoupsaregreat,butmakesuretheramenhavebeensteamed,notfried.

Condiments:Onthecondimentaisle,youwillfindmanyofthe“freefoods”thatadd flavor without adding fat—such as capers, mustard, pickles, chutneys, andflavored vinegars. They add zest and spice to your dishes. Experiment withproducts you haven’t tried before. Balsamic vinegar is delicious drizzled onsliced beets or braised red cabbage. Tarragon vinegar is lovely on steamedasparagus or broccoli. Rice vinegar has such amild flavor that it can be usedalone on salads; seasoned rice vinegar—which has sugar added—can season asalad or steamed carrots. Add capers and tarragonmustard to nonfat yogurt tomake a dressing for steamed cauliflower or sliced tomatoes.On this aisle, you

shouldalsofindfat-freemayonnaiseandfat-freesaladdressings.Fortunately,fat-free saladdressings—and fat-freeproducts ingeneral—area rapidlyexpandingcategoryandwecanlookforwardtomoreandbetterproductseveryyear.

MiscellaneousPackagedProducts:Checktheherbalteaselectionandtakehomeseveralvarietiestotryforhotoricedtea.Acupofhotteaspicedwithcinnamonorpeppermintcanhelpassuageasweettooth.Evaporatedskimmedmilkisalsohandytohaveonhand;useittoaddacreamyqualitytopureedvegetablesoups.Soymilkinasepticcontainershasalongshelflifebeforeit’sopened.Useitasacholesterol-freealternativetononfatcow’smilk.

EQUIPPINGYOURLOW-FATKITCHEN

Youdon’tneedany fancyor expensiveequipment toprepare the recipes in thisbook. If you have kitchen basics—knives, pots, pans, bowls,measuring spoonsand cups—you can make low-fat food. However, a few pieces of specialequipmentcanmakemealpreparationfasterandeasier,andthusmoreenjoyable.

With nonstick skillets, you can sauté easilywithout fat.Manymanufacturersnowmaketheseskilletsinarangeofsizes;unlessyourfamilyislarge,a10-inchskilletisprobablythemostuseful.Anonstickpot,roastingpan,andbakingsheetarealsonicetohave.

Ifyoudon’thaveone, considerbuyingablender topuree soups and saucesandtomakefruitshakes.Afoodprocessorisevenmoreuseful.Itnotonlypureessoupsandsauces,butalsocanchoponions,slicepotatoes,andgratecheesewithgreat speed. Foodprocessors come in a range of sizes. If you cook for a largefamily,lookforamodelwithalargeworkbowl.Thesmallonesareidealforasingleperson,orforchoppingsmallquantitiesofgarlicorparsley.

A collapsible metal steamer that fits inside your pots is good for steamingvegetables over water or broth. Even better are the tiered bamboo steamersavailableinmanykitchenwarestores,especiallystoreswithChineseorJapanesecustomers.Theyholdmorethanthecollapsiblesteamers,andyoucanputdifferentfoodsineachtier.Makesurethebamboosteameryoubuyfitscomfortablyoveroneofyourpots,without a lot of overhang.With such a setup, you cando twothings at once: for example, you could steam corn tortillas over a simmeringvegetablesoup,orreheatsomeleftoverriceoverapotofbeanstew.

Acuttingboard,plasticorwood,makes an easy-to-clean, all-purposework

surface.Youdon’tneedathickone,butalargeoneallowsyoutochopanddiceseveralthingsatonce.

Amicrowaveovenisexcellentforreheatingnonfatfoods,whichcan’trelyonfat to protect them against dehydration. You can reheat cooked rice or pastawithoutaddingwater;low-fatbeandisheswon’tsticktothepotwhenreheatedinthemicrowave,astheycanwhenwarmedonthestovetop.Anditdoesagreatjobofsteamingvegetablesquickly,withminimallossofnutrients,texture,andcolor.Themicrowavealsocutssomecooking timesdrastically.Youcanhaveabakedpotato in 6 to 8 minutes (versus an hour in a conventional oven) and roastedonionsin5minutes(versus45minutes).

Ifyoudon’tusebeansorgrainsbecauseyouthinktheytaketoolongtocook,apressurecookermaychangeyourways.Youcanmakebeans,brownrice,chili,whole grain breakfast cereals, or hearty soups in half the time in a pressurecooker. And because the flavor is trapped inside, dishes made in a pressurecookerseemtotastebetter.Agoodcookbookonpressurecookingcanteachyouthebasics,whichyoucanthenapplytosomeoftherecipesinthisbook.

HOWTOCOOKLEGUMES(BEANSaNDPEAS)

Fromdeepmaroonkidneybeanstopalegreenlimas,fromspeckledpintobeanstodark-as-nightblackbeans,legumescanaddtremendousdiversityandpleasuretoyourdiet.Takeadvantageofthemanydifferentbeanandpeavarietiesavailableatsupermarkets,naturalfoodstores,andthroughmail-ordersourcestoexpandyourpalate.

There’snothingwrongwithsupermarketnavybeans,butimagineasouporasaladmadewithTonguesofFire,ScarletEmperor,orWren’sEggbeans.Don’tthose just sound better? Beans are so inexpensive that you can afford toexperimentandfillyourpantrywithdozensofdifferentonestosuityourwhim.

Beans play a significant role in the program diet. They supply protein,complexcarbohydrate, fiber, andessentialvitaminsandminerals.Theyhavenocholesterolandarelowintotalfat,saturatedfat,andsodium.

Yourbodydigests thestarch inbeansslowly, soyouhaveaconstantenergysupply and are hungry less often. Soluble fiber in beans helps lower bloodcholesterollevels.Studieshaveshownthatabean-richdietcanhelppeoplewithdiabetescontroltheirbloodglucoselevels,appetite,andweight.

Soybeanshaveabouttwicetheproteinofmostotherbeans.Furthermore,theycontaincompleteproteinandareagoodplantsourceoftheomega-3fattyacids.Soybeansmayevenloweryourcholesterollevel.Forsmartwaystoincorporatemoresoyfoodsintoyoureatingplan.Twoservingsaday(½cupeach)fromthelegumegroupareoptimal.

PreparingDriedBeansforCookingMostdriedbeansneed tosoak incoldwater forabout8hoursbeforeyoucookthem.Thisextendedsoakingtimeensuresthatthebeanswillcookevenly.Lentilsandsplitpeasdonotneedsoakingandmaybecookeddirectly.

Beforesoaking,rinsethedriedbeansinasieveorcolander.Inspectthemforanybitsofstoneorforeignmatter.

Overnight soak: Put the beans in a bowlwith 3 cups coldwater to each 1 cupbeans. Refrigerate if the weather is warm; in cool weather, leave at roomtemperature.Letstand8hoursorovernight,thendrain.Nowthebeansarereadytocook.

Quicksoak:Putthebeansinapotwith4cupscoldwatertoeachcupofbeans.Bringtoasimmerovermoderateheat,simmer3minutes,thencoverandremovefromheat.Letstand1hour,thendrain.Nowthebeansarereadytocook.

Beans soaked overnight generally cook more evenly and keep their shapebetterthanquick-soakedbeans,butthequick-soakmethodisagoodoptionwhenyou’reinahurry.

USEFULBEANTIPS

•Storebeansinanairtightcontainerinacool,dryplace,notnearthestove.

•Try to use beanswithin a year of buying them and discard them after twoyears!theymaytakehourstosoftenifmorethantwoyearsold.

•Neveraddacidfoodstobeans—tomatoes,lemonjuice,orwine,forexample—untilthebeansaresoft.Theacidcankeepthebeansfromsoftening.

•Apoundofdriedbeansmeasuresabout2½cups.

• Most beans triple in volume when cooked. (1 cup dried beans = 3 cupscookedbeans.)

•Cookbeansslowlytokeepthemfromsplittingopen.

• If your water is very hard, use bottled water to cook beans. Hard watermakesbeansslowtosoften.

•Whenyoudocookbeans,cookextra.Cookedbeanscanberefrigeratedforthreeorfourdays,orfrozeninanairtightcontainerforupto6months.

CookingDriedBeansPlacethesoakedbeansinapotwith3cupsfreshcoldwaterforeach1cupbeans.Bringtoasimmerovermoderateheat,skimminganyfoamthatrisestothesurface.Addseasoningssuchasslicedonion,peeledandsmashedgarliccloves,chunksofcarrotandcelery,bayorsageleaves,thymeorrosemarysprigs,orslicedginger.Return to a simmer, cover partially, adjust heat tomaintain a bare simmer andcookuntilbeansaretenderbutnotmushy.Letcoolincookingliquid.Removebayleavesandherbsprigsbeforeserving.

Driedbeansgenerallytake1to2hourstosoften,dependingonthevarietyandtheirage.Lentilsandsplitpeasareexceptions; they takeonly25 to30minutes.Black-eyed peas also cookmore quickly thanmost dried beans, usually in lessthananhour.

COMPARINGLEGUMES

FOR3½OUNCES(½CUPCOOKED)

ABOUTINTESTINALGAS

Many people say that beans give them intestinal gas. The problem arisesparticularlyinpeoplewhohavebeeneatingalow-fiberdietandthenswitchtoadiet rich inbeans andotherhigh-fiber foods.Their digestive tract doesn’t haveenoughoftheenzymesneededtodigestbeansugars,sothesugarspassundigestedintothelowerintestinewherebacteriametabolizethemandgenerategas.

Althoughthegasmayproducediscomfort, restassured that it isnotharmful.Andasyourbodyadjuststoyournewbean-richdiet,itwillproducetheenzymesitneedsandtheproblemwilllessen.Inotherwords,itwillpass….

ManypeoplefindsomereliefwithBeano,aproductcontaininganenzymethatwill break down the troublesome bean sugars into digestible sugars. Themanufacturer recommendssprinklingabout fivedropsof liquidBeanoon topofcookedbeansorothergas-producingfoodsjustbeforeyoutakethefirstbite,orchewing Beano tablets before eating. (See product information for moreinformation on Beano, and be sure to follow package directions. Beano iscontraindicatedforaveryfewpeoplewhoareallergictosomemolds.)

Eating slowly and chewing food thoroughly should also help; at least someportionofintestinalgascomesfromswallowedairtakeninasweeatanddrink.Anotherapproachistointroduceproblemfoodsgraduallytogiveyourbodytimetoadjust.

HowToCOOKGRAINSThosewho think that a low-fat vegetariandiet is bound tobebland andboringprobablyhaven’texploredthehugerealmofgrains.Thankstorenewedinterestinvegetarianeatingand inhigh-fiberdiets, anygoodnatural foodstore todaywillhaverowafter rowofbinsfilledwithgrainsgrownandappreciatedaroundtheworld: couscous, quinoa, barley, cracked wheat, millet, and more. Evensupermarkets have a larger selection than they used to; most carry packagedcouscous, brown rice, wild rice, barley, and cornmeal. These grains have full,nuttyflavorsandarichnutritionalprofilethatmakethemfarmoresatisfyingthanthefamiliarmoundofsteamedwhiterice.

Riceisagoodexampleofhowlittlemostofusknowaboutgrains.Therearemore than 2,000 different rice varieties, yet the typical American pantry holdsonlyonekind:converted(orinstant)long-grainwhiterice.

Ifyouwanttoaddinterestandvarietytoyourmeals,tryfragrantbasmatiricefrom India, jasmine rice or black rice from Thailand, popcorn rice fromLouisiana,Italianshort-grainArboriorice,Chinesestickyrice,orTexmatirice,aTexas-grownrelativeofaromaticbasmati.Andthat’sjustrice.Stockyourpantrywithwholeoats,wheatberries,polenta,hominygrits,bulgur,andothergrainsandyouwillhavethefoundationofsomedeliciousmeals.

Grains are easy to cook. They require no special equipment and nosophisticatedtechniques.Allyouneedtoknowishowmuchwater(orbroth)toaddandhowlongtocookthem.Someneedstirring,butmostdon’t.Althoughthehighlynutritiouswholegrains take longer thancrackedorprocessedgrains, it’sunattended time: you can be reading, studying, sewing, or whatever you enjoydoing. If you’re in a hurry, a pressure cooker can cut the cooking timedramatically.Orcheckoutthericecooker/vegetablesteamersonthemarket.

Cookedgrainskeepreasonablywell.Ifyoucookalargebatchofbrownriceon Sunday, you can add it to soups, stews, burritos, stir-fries, and saladsthroughouttheweek.Refrigeratethecookedgrainsinatightlycoveredcontainerandusewithinfourorfivedays.

Wholegrains still contain theoil-richgerm,whichgoes rancidover time,aprocessacceleratedbywarmthandlight.Forthatreason,it’sbesttostorewholegrainsintherefrigerator,wheretheywillkeepforaboutsixmonths.Replacethem

whenevertheybegintolosetheirfreshnuttytaste.Processedgrainsthathavehadthegermremoved,suchaswhiterice,canbekeptinacool,dryplaceforatleastayear.Besuretokeepthemintightlyclosedcontainerstokeepinsectsout.The followingchartgivesbasiccookingguidelines for readilyavailablegrains.Thetimingandliquidsuggestionsarenothard-and-fastrules.Youmaylikeyourgrainsalittlechewier,oralittlesofter.Ifthegrainsaredonetoyourlikingandthereisstillliquidinthepot,eitherdrainthegrainsimmediately,oruncoverthepot and keep cooking until excess liquid evaporates. Check the productinformationformail-ordersourcesforgrainsyoucan’tfindinyourarea.

CookingGrainsinaSlowCookerHowwould you like towake up to hotwhole grain cereal for breakfast, or tocomehomefromworktofindapotofready-to-eatsteamedgrains?Ifyourarely

have the time or patience to give whole grains the cooking time they need,consider buying a slow cooker. A slow cooker can do the work while you’resleepingorattheoffice.Justputyourchosengrainandappropriateliquidintheslowcooker(usingslightlylessliquidthanyouwouldforstove-topcooking),setonlow,andcomebackin8hours.

TIMEfORLUNCH

Chancesare,youdon’thaveyourmiddaymealathomeveryoften.Perhapsyoutypicallyhaveyourlunchatyourdeskorinanemployeecafeteria;inarestaurant;or even in your car (not the optimal place for a relaxed lunch).Whatever yourroutine, you don’t have to be at themercy of others at midday. You can be incontrolofwhatyoueat.Ifyoudohavetoeatinrestaurantsforbusiness,readthe“GuidelinesforDiningOut”.Ifyoudon’t,youmightwanttopackyourownlunch.Thepossibilitiesforyourbrownbagaremuchbroaderthanyoumightthink.

PackaSmarterLunchBoxIt’shelpfultomoveawayfromtheideathatyouhavetobuildyourluncharoundasandwich.Ifyouhaveaccesstoboilingwateratwork,considerthesethreeideas:

• Keep an assortment of dried soups at work. Taste Adventure, Nile Spice,Fantastic Foods, and othersmake several kinds of satisfying soups—such assplitpea,minestrone,lentilchili,andblackbean—withnoaddedfat.Justaddboilingwater and let stand a fewminutes.Enjoywithwholewheat breadorcrackers. Bring fresh greens and fruit from home to complete your nutritiouslow-fatlunch.• Pack some fat-free bean dip or spread. Several companies—among them,Guiltless Gourmet and Fantastic Foods—make these tasty dips. Some areready-to-eat; others must be reconstituted with water. Take along somebroccoli, cauliflower, carrots, zucchini, and celery sticks for dipping. Addwholewheatbreadorcrackersandfreshfruittomakeameal.• Take ramen to work. These instant Japanese-style noodles are quicklyreconstitutedwithwater.WestbraeNaturalmakes several varieties.Youwillneedtobringyourownsoupmugtowork,asthesenoodlescomeinpackages,not cups. Round out your lunch with some raw or blanched vegetables, or

leftoversteamedvegetablesfromlastnight’sdinner;andsomefreshfruit.

Dinner leftovers canmakegreat lunches.Whynot plan to have leftovers bymakingextraatdinnertime?Ifyouhaveamicrowaveatwork,youcanreheatlastnight’s soup, chili, or bean stew.Or pack leftover roast potatoes, potato salad,coleslaw, steamed vegetables, or poached fruit. Add bottled nonfat Italiandressingtoleftoverrice,beans,orsteamedvegetablestomakeaportablesalad.Reheatleftoverstir-friedvegetablesinamicrowaveandtuckintopitabreadoranonfatflourtortilla.Forsafety’ssake,refrigeratefoodsfromhomeassoonasyouarriveatwork.Ifyoudon’thaveaccesstoarefrigerator,itmaybeworthwhiletoinvestinasmalloneforyourofficetoexpandtherangeoffoodsyoucanenjoyforlunch.

If you do have a refrigerator at work, stock it with nonfatmilk, nonfat soymilk,ornonfatyogurt.Keepwholegraincerealsonhandandhavecerealandmilkwithfruitforlunch.Cerealisn’tjustforbreakfastanymore!

If you have a freezer and a microwave at work, the program frozenmealsmakelunchquickandeasy.Otherlunchboxadditions:

babycarrots

cucumberspears

fat-freecrackers

fat-freepretzels

fat-freesalsawithfat-freebakedchips

flavoredricecakesinplaceofcookies

grapes

herbalteaorgraincoffee

low-sodiumvegetablejuice

radishes

SandwichesAsYouLikeThemIfyoudolikeasandwichatmidday,considermovingbeyondthetried-and-true.Varietyinyourlunchboxwillkeepyoufeelingwellfedandmakeiteasytoresistfoodsthatdon’tmeettheReversalDietguidelines.

You can make a great vegetarian sandwich just by omitting the meat andkeeping the“extras”: tomatoes,onions,pickles, sprouts, cucumbers, and lettuce.Enjoyitonwholewheatbreadwithnonfatdressingormayonnaise.Ifyouaren’tready to move away from the idea of meat, you may want to consider meatanalogs.BothYvesandWhiteWavemakefat-freedelislices,suchasturkeyandbologna,fromgluten.Lightlifemakesfat-freeSmartDogs,whichcansatisfyahotdog craving, especially if you add “trimmings” such as sauerkraut andmustard.The soy-based Boca Burgers—a favorite at theWhite House NavyMess—aretremendouslypopularatourretreats;ChefPaulWenner’sGardenVeganisagoodalternative.Forallthesemeatanalogs,checkthelabelforaddedfat.

The chart belowmay give you some fresh ideas for lunch box or at-homesandwiches.Selectabread,addaspreadand/orfilling,enhanceitwithagarnish.Asyoucansee,thepossibilitiesarealmostbeyondcounting.

To keep your sandwich from getting soggy, it’s a good idea to pack wetingredients—likelettuceandtomato—separatelyandaddthematthelastminute.Besuretokeepyoursandwichorsandwichcomponentsrefrigeratedatwork.

SAMPLESANDWICHES

1.bagelnonfatcreamcheeseslicedcucumberslicedredonionslicedtomatosprouts2.wholewheatpitaHummusromainelettuceslicedtomato

Tabbouleh3.sprouted-wheatbunmustardnonfatsoyhotdogsauerkrautorpicklerelish4.ryebreadfreshspinachglutenhamnonfatmayonnaisenonfatSwisscheeseslicedtomato5.baguettearugulaorbutterlettucebalsamicvinegarfreshbasilleavesnonfatmayonnaisenonfatmozzarellacheeseslicedtomato6.wholewheatbreadCaesarDressinglettucenonfatmozzarellacheeseroastedeggplantroastedbellpeppers(seeTip)slicedtomato7.lahvoshCreamyTofuDressingslicedradishesslicedsteamedpotatoslicedtomatowatercressorfreshspinachSpreadsurfaceofbreadwithdressing.Topwithpotato,tomato,radishes,andgreens.Rollintoalog.Wrapinplasticoraluminumfoil.Letstand20minutestosetthe

shape,thenunwrapandslice.8.nonfatflourtortillacilantroGreenPeaGuacamoleshreddedlettucetomatosalsawholeblackbeansorrefriedbeans

ChoosingBetterBread“WhenIwasteachingweightcontrolclasses inHouston,oneof theparticipantsbelievedthatbreadwasherdownfalltolosingweight,”recallsHelenRoe,M.S.,R.D., senior dietitian and director of nutrition services for the PreventiveMedicineResearchInstitute.“Toavoidtemptation,everymorningBarbarawouldtake all the bread products from her pantry and put them into the trunk of herhusband’scar.Whenhereturnedfromwork,sowouldthebreadfor theeveningmeal.

Barbara’smisconceptioniscommon.Wholewheatbreadsandothercomplexcarbohydrates arenot thedeterrent toweight loss.Theproblem is the companytheyusuallykeep—thespreadsandhigh-fatsauces.Checkout theReversalDietPyramidandyou’llseeafoundationofwholegrainbreadsandcereals.

Good bread enhances every meal. Whether it’s a whole wheat bagel atbreakfastorwholewheatpitabreadsoakingupthelastdropsofsoupatdinner,bread in its many forms makes meals more filling and satisfying. But from anutritionalperspective,someloavesaredefinitelybetterthanothers.

Supermarket shelves today offer breads in almost endless variety, whichmakesit important toknowwhichchoicesoffer thebestnutritionalvalue.Think“whole grain,” and think “no added fat.” Read the ingredient label. Many so-calledmultigrainbreadsandwheatbreadsarenotmadeentirely,orevenmostly,ofwholegrains.Refinedwhiteflourmaybethefirstingredientonthelabel,withwhole grains present in only trivial amounts. Look for breads that say “wholewheat”—notjust“wheat”or“wheatflour”—onthelabel;theymustbemadefrom100percentwholewheatflour.Evenafterenrichment,whiteflourlacksmanyofthenutrientsandmostofthefiberofwholewheatflour.

“Findingwholewheatbreadproductswithoutaddedfatwasoneofourgreatestchallengeswhenwe started theOrnishprogramhere inOmaha.

We finally found a bakery that would bake bread especially for ourparticipants.(Theyactuallyhadtodeveloparecipeforit.)Now,wehavesomanypeople following theprogramandbuying thebread thatseveralbakeriesarenowproducingthesehealthierproducts.

SusanWright,R.D.,L.D.,andShellyOestmann,R.D.,L.D.,

Dr.OrnishProgramforReversingHeartDisease

ImmanuelMedicalCenter/TheHeartInstitute,Omaha,Nebraska

Also, check the label for fat and sugar content.Many breads contain fat tomakethemsofterandincreasetheirshelflife.Sugarisalsonotessentialtogoodbread.Avoid breadsmadewith seeds, such as sesame and poppy seeds, sincethesearesourcesofaddedfat.

WhattoBuy?HereAreSomeIdeastoKeepYourBreadBoxFullandVaried:Many of the traditional French baguettes and Italian loaves contain only flour,water, yeast, and salt and are satisfyingly chewy and crusty. They are a goodnonfatchoice;evenbetter,becauseof theirhigher fiberandnutrientcontent,aretheheartyFrench-andItalian-stylebreadsthatcontainsomewholewheatflour.

Almost everybody likes bagels for breakfast, but they also make greatsandwichesandsnacks.SpreadthemwithnonfatcreamcheeseorHummus,orfilltwohalveswithnonfatmayonnaise, lettuce, sliced redonion, sprouts, and juicysliced tomatoes. Toastedwhole wheat bagels can accompany a dinner soup orsaladoraheartylentilstew.Keepasupplyofbagelsatworktonibbleonwhenhunger strikes; cinnamon-raisin bagels can appease a sweet tooth. Avoid eggbagels and bagelswith seeds.And be aware that some bagelmanufacturers doaddfat.Readthepackagelabeloraskforaningredientlistatthebakery.

Pitabread,alsoknownaspocketbread,openstoholdbulkysandwichfillings.Put a salad in a pita—Caesar Salad, Creamy Coleslaw, or Tabbouleh—or fillpitaswith a vegetable and tofu stir-fry.Cut pita intowedges and toast tomakecrisp“chips”forbeandiporsalsa.Manymarketscarrywholewheatpitabread.

Crumpets typically contain no fat and are delicious toasted.Add fresh fruitandadollopofnonfatyogurtforatastydessert.Well-stockedsupermarketscarrythem;orcheckaspecialtybakery.

Rye bread is also usually fat-free (check the label) and pleasantly full-

flavored,excellentwithsoupsandegg-whiteomeletsorforsandwiches.Butitisrarelynutritionallysuperiortowhitebread.Mostryebreadscontainmorerefinedwhiteflourthanryeflour,andeventheryeflourisnotwholegrain.Pumpernickelis typicallyaryebreadwithmolassesorcarameladded.Abetterchoicewouldbearyebreadwithsomewholewheatflour.

Matzo, the cracker-like unleavened bread eaten by Jews at Passover, isavailable inmanymarkets year-round, sometimes in whole wheat versions. Itscrisptextureandwheatflavorareaspleasingasanycracker,andithasnoaddedfat.

Do you like tortillas? Inspect the ingredient label carefully. Corn tortillastypically have no added fat (the natural fat from the corn is okay), but flourtortillasoftencontainaddedfat.Lookfornonfat flour tortillas,orstickwith thecornversion.Avoidtacoshells,whichhavebeenfried.

Tortillasaregreat tohaveonhand forchili andsoups;or spread themwithnonfatrefriedblackbeans,shreddedlettuce,choppedtomato,andsalsatomakeaquick nonfat taco. After dinner, warm a nonfat flour tortilla, fill it with slicedstrawberries, roll it and top it with nonfat sour cream or yogurt to make adelicious dessert “crepe.” Tortillas do get stale quickly. Keep leftovers in aplastic bag in the refrigerator. To reheat,wrap them in damppaper towels andmicrowave,orwraptheminadampdishtowelandsteaminabamboosteamer,orwrapwithdamppapertowelsandaluminumfoilandreheatinamoderateoven.

NUTRITIONALCONTENTOFBREADS

GLOSSARYoFINGREDIENTS

Mostoftheingredientsusedinthisbookshouldbefamiliartoyouandareeasytofind at a supermarket or natural food store. The ingredients in this section arethosefewforwhichyoumayneedsomeguidanceinpurchasingorusing.

Arboriorice:Thisstubby,short-grainItalianriceistheclassicchoiceforrisotto.The rice is high in amylopectin, a type of starch that helps produce the creamyconsistency a risotto should have.Many supermarkets now carry Arborio rice,and somenatural food stores offer it in bulk.Arborio rice alsomakes a lovelyricepudding:cook it innonfatmilkwithastripof lemonpeeland thickenwithcornstarch,ifdesired.

Balsamicvinegar: This aged vinegar from Italy has a pleasing sweet-tart tasteand ismoremellow than otherwine vinegars.Use it to add depth of flavor tosauces and stews or to perk up cooked vegetables such as red cabbage, beets,spinach, and roasted peppers. Or sprinkle it over salad greens,mushrooms, orslicedtomatoes.SomeItaliansthinkafewdropsenhancestrawberries.

Basmatirice:Thislong-grainIndianriceperfumesthekitchenwithanutty,toastyaromaasitcooks.Theslendergrainscookupfluffyandseparate,andtheirflavorfarsurpassesthatofthestandardAmericanlong-grainorconvertedrice.Itcostsalittle more, but you will probably find that you are happy to pay extra for thesuperior taste. Look for basmati rice in bulk in natural food stores or Indianmarkets.Texmati,aTexas-grownhybridofbasmatiandlong-grainTexasrice,hasless fragrance but is an economical alternative. InCalifornia, Lundberg FamilyFarmsgrowsabrownbasmatihybridcalledWehani;anotherbrownbasmatitypefromArkansasisalsoenteringthemarket.Louisianapopcornriceandpecanrice—sonamedbecauseof theiraromawhencooked—areamong theother fragrantricesyoucansubstituteforbasmati.(Seeforsources.)

Carobpowder:Valuedasacaffeine-free substitute forcocoa,carob isderivedfromthepodsofanevergreentreethatgrowsinMediterraneanregions.Thepodscontain several large seeds andpulp. It’s thepulp—sun-dried andground—thatmakescarobpowder.It’snaturallysweet,sowhenyousubstituteitforcocoainarecipe, you can use less sugar. Look for carob powder in natural food stores.Storeitinanairtightcontainerinacoolplace.Ifyoulovechocolate,youmayfindthatcarobisnotreallyasatisfyingsubstitute;asafoodinitsownright,however,carobisquitegood.

Dashi kombu: Dashi is the word for Japan’s all-purpose broth. Kombu(sometimeswrittenkonbu) isgiantkelp.Dashikombu, it follows, is the typeofkelpusedtomakeJapanesebroth.Thedarkgreenish-brownkelpleavesaredriedin thesun, thenfoldedandpackaged.Kombusometimeshasapowderysurface,but don’t try to wash the powder off; a lot of the flavor is on the surface.Simmering kombu briefly in water with other aromatic vegetables yields aflavorfulbroththatyoucanusetomakemisosoup.

Lahvosh:ThisArmenianflatbreadcomesinlargeroundsthatareaspliableasaflourtortilla.Youcanspreadthemwithsoftenednonfatcreamcheese,GreenPeaGuacamole,orotherdressings; topwithsliced tomato, soft lettuce, sprouts,andnonfatcheese;androlllikeajellyroll.Ifyouthenwraptherolltightlyinplastic

wrapfor20minutes,itwillkeepitsshapewhenunwrappedandyoucansliceitinto pinwheel rounds. See for one lahvosh filling suggestion, but use yourimaginationtomakeawidevarietyoflahvoshsandwiches.Youshouldbeabletofind it in a supermarket; if not, check a natural food store or Middle Easternmarket.

Liquideggsubstitute:Most cholesterol-free liquid egg substitutes aremadeofegg whites with some yellow coloring added. Some contain gums to increaseviscosity,but thegumsdonotcontribute fat.Afewbrandsdocontainvegetableoil, so check the label carefully and choose one without added fat. You canscrambleeggsubstitute,makeanomeletorfrittatawithit,oruseitinbaking.Inmost of the recipes in this book, you can replace egg whites with liquid eggsubstitute,cupforcup.However,liquideggsubstituteswillnotwhip,soyoumustuseeggwhites inrecipes thatcall forbeatingthewhites topeaks,suchasCornPancakes.Mostsupermarketskeepliquideggsubstituteinthefreezercaseand/orthedairycase.ThepopularFleischmann’sEggBeaterscomesinbothfrozenandrefrigeratedformulations.Theingredientsareidentical,buttheproductsaremadedifferently, and you shouldn’t freeze the refrigerated version or itmay separatewhenthawed.

Meatsubstitutes:Madefromsoyprotein,wheatgluten,rice,tofu,oats,orotheringredients, these simulatedmeat products can satisfy a taste for the flavor andtexture of meat. Since they are from plant sources, they are a good source ofproteinwithoutthecholesterol,buttheycanbehighinfat.

One of the most popular meat substitutes is Textured Vegetable Protein, orTVP. It is made from compressed soy flour and is available in granules thatresemblegroundbeeforinchunksthatresemblebeefstewmeat.

TheBocaBurger“NoFatOriginal”usedinsomeoftherecipesinthisbookismadefromdefattedsoyproteinandcanbeusedinrecipesinplaceofmeat.Ithasthe texture and smoky taste of a char-broiled burger. Other soy-based meatsubstitutesareflavoredtotastelikepork,chicken,eventuna.Theseproductsandothers,suchasimitationhotdogsanddelimeats,arebecomingmoreavailableinallpartsofthecountry.

Miso:Afermentedpastemadefromsoybeansand,forsometypes,riceorbarley,miso adds a nutty flavor to soups, stews, and dressings. Japanesemarkets andnaturalfoodstorestypicallycarryseveralkinds,rangingfromwhitetoyellowtoredtobrown.Asageneralization,thewhiteandyellowmisosaremoredelicateand sweet; the darker ones are saltier and more pungent. A spoonful of miso

whiskedintoasouporstewwillgiveitdepthandrichness.Additattheendofthecookingtimetopreserveitsflavor,anduseitsparinglyasitishighinsodiumand does contain fat. Miso keeps in the refrigerator for several months afteropening.

Ricevinegar,plainandseasoned:Considerablymilderthanwinevinegar,cidervinegar,ordistilledwhitevinegar,ricevinegarcanbeusedasacondimentonitsown.Sprinkleitonsaladgreensoronsteamedorgrilledvegetablestoheightentheirflavor.Seasonedricevinegarhassaltandsugaradded,soavoiditifyouareon a salt-restricted diet. You should have no trouble finding rice vinegar insupermarkets.

Shiitakemushrooms:Availablefreshanddried,thefleshy,full-flavoredshiitakemushroom is much-used in Chinese and Japanese cooking. It is growing inpopularity in thiscountrynowbecause itdelivers somuchmore flavor than thestandardsupermarketbuttonmushroom.Itsfirm,chewytextureandwoodsytastemake it particularly satisfying in meatless cooking. Add it to vegetable stews,soups,andstir-fries, topastasaucesoromeletfillings.Whenbuyingfreshones,lookforfirm,thick,drycapswithapleasingaroma.Refrigeratetheminasinglelayerona tray,coveredwithadampened towel.Theywillkeep thatway forafewdays.Driedshiitakescomeinseveralsizesandgrades,fromcrumbledbitstopremiumwholecaps.Forasauce,thebitsmaybegoodenough,whereasyouwillprobably want pretty caps for stir-fries and soups. Dried shiitakes must besoftenedfirstinwater—eitherinhotwaterforabouthalfanhour,orincoldwaterforseveralhours.Alwaystrytousethesoakingwater, too; itwillhavea lotofflavor.

If you can’t find fresh shiitake mushrooms, substitute standard buttonmushrooms.LookfordriedshiitakemushroomsinChineseorJapanesemarkets.

Tofu:Tomake tofu, dried soybeans are soaked inwater to soften, then crushedandboiled.Thepulpisthenseparatedfromthesoybean“milk,”andacoagulantisadded to themilk. Just as in thecheese-makingprocess, themilk separates intocurds andwhey, and the curds are poured intomolds.Within hours, the tofu isreadyand is transferred towater.Whenyoubuy tofu, it should stillbecoveredwithorpackedinwater.Ifit’sinanopencontainerofwater,sniffittomakesureitdoesn’tsmellsour.Tofuisextremelyperishable.Trytobuyitfromastorethathasarapidturnoverandrefrigerateitwhenyougetithome.Ifyoubuypackagedtofuanddon’tplantouseitimmediately,it’sagoodideatotransferthetofutoanew container and cover it with freshwater and then refrigerate. Changing the

waterdailywillprolongthetofu’slife,butyoushoulduseitwithinaweek.Youwillprobablyfindatleasttwokindsoftofuatyoursupermarket:softand

firm.Thesoft tofu,whichcontainsmorewhey, isbest fordressingsandsauces.Thefirmtofuissliceableandthusbetterforstir-fries,stews,andsoups.Tofuishigh-qualityprotein,but4ouncesoftofucontain6gramsoffat.Forthatreason,it’sprudenttolimityourselftonomorethan4ouncesaday.

Tofutendstotakeontheflavorofwhateverelseisinthedish.Onlythemostardenttofuloversenjoyitstraightfromthepackage.

NewEverydayMeals

How do you assemble a well-balanced, low-fat vegetarian meal? What goestogether,nutritionallyandaesthetically?Howcanameatlessmealbefillingandsatisfying?

The forty-fivemenus that follow are appetizing examples ofmeals that arebalancedineveryrespect.TheymeettheReversalDietguidelines.Inmanycases,thesemenus incorporate fruits, vegetables, beans, and grains. They offer well-balancedcolors,textures,andflavors.Andtheydemonstrateagainandagainthatlow-fatvegetarianmealscanleaveyouwantingfornothing.

What’smore,theseeasymenuswon’tkeepyouinthekitchenforhoursorhaveyourunningallovertownforexoticingredients.Withfewexceptions,youshouldbe able to put any of thesemeals on the table in less than an hour—sometimesmuch less. The exceptions are 8 special-occasion menus—2 per season—forcelebratingholidaysorentertainingfriends.Eventhesemenus,althoughtheyaskforalittlemoreeffort,arenotparticularlytime-consuming.

For themost part, these are recipes for everydaymeals—just good, home-style cooking. You’ll find slimmed-down versions of familiar foods like Old-FashionedPotatoSalad,CreamyColeslaw, enchiladas, and lasagne.Andyou’llfind recipes for quick dishes that youmay not have in your repertoire, such asCreamyMushroomStroganoff,ChickpeaStewwithCouscous,creamycornsoup,andPizzawithRoastedEggplantandPeppers.Thesearethekindsofdishesyou’llwanttomakeagainandagain,comfortfoodsthatmakeitmuchmorepleasurabletoeatathomethantodineout.

The tips sprinkled throughout the following pages suggest new techniques,sharenutritioninformation,adviseyouonusingleftovers,andsuggestalternativewaystoseasonorserveadish.Youmayfindotherusefulguidanceintherecipeheadnotes and in suggestions for timing that accompanyeachmenu.These latterguidelinesaremeanttohelpyouuseyourtimeinthekitchenefficientlybymakingthedishesthathavetocooklongestfirst.

Ofcourse,youdon’thavetofollowthesemenusrecipeforrecipeandword

forword.Theyareintendedasmodelsandteachingtools.Ifyoudon’tlikeblackbean soup, substitute another bean soup, another bean dish, or another dishentirely. Nutritionally, of course, it makes most sense to substitute one greenvegetableforanotheroronegraindishforanother,butyoushouldn’tfeeltiedtothat.Andifyouwanttoserveaspringmenuinsummer,andsummerdishesinfall,goforit.

Thesemenusareorganizedbyseason fora reason,andnot justbecause it’sromanticortidy.Mostfruitsandvegetablesareseasonal.(Mostgrainsandbeansareavailableyear-round.)Tokeepyourself satisfiedwith thenewregime, treatyourselftothebestproduceyoucanfind.Whenyoueatfruitsandvegetablesatthepeak of their local season—when they don’t have to be picked underripe andshipped to you from another continent—you get more nutrients andmuchmoreflavor.Andyousavetime,becausethesenaturallydeliciousfruitsandvegetablesneedlittledonetothemtomakethemtastegood.

At the start of each seasonal chapter, you will find a list of the fruits andvegetablesthatarelikelytobeattheirpeakduringthattime.Theseasonalmenusincorporatetheseproduceitems,aswellasothersthatstraddletheseasonsorthatare available in good quality year-round. Use these seasonal produce lists foryourownshopping,toguideyoutothefruitsandvegetablesthatmostlikelytastethebest.Another reason to cookwith the seasons:whenqualitypeaks, price isusuallyatitslowest.

Following the seasonal chapters is abrief collectionofbreakfast foods, tenfavoritelow-fatrecipesfordishestohelpyoustarttheday.Butwho’stosayyoucan’thavepancakesfordinner?

HOWTOUSETHENUTRIENTANALYSIS

Thenutrientanalysisattheendofeachrecipewasdesignedtogiveyouausefulnutritional profile of the food. The serving size listed is not a recommendedservingbutatoolforcomputingthenutritionalvalues.Ifsomeoftheportionsizesseem a little generous for you, simply reduce the amount you eat.On the otherhand,ifyouwanttoeatmore,orhavesmaller,morefrequentportions,thatisyourchoiceaswell.Therecipesareallverylowinfatandcholesterolandcanfitintoyourindividualnutritionplan.

The recipes were analyzed by computer, using information from USDA

handbooks of food composition supplemented by product information. Theanalysesarebasedonasingleserving.Ifarecipeincludesaningredientthatcanbe used either fresh or canned, the analysis specifies the type used in thecalculation.Forexample,ifarecipecallsfor“2cupsslicedcookedbeets,freshor canned,” the analysis showswhether the calculationwas donewith fresh orcannedbeets.

Inrecipescallingfornonstickspray,theoilinthesprayhasnotbeenincludedin the analysis. If you are spraying properly (see Tip), the amount of oil usedshouldbeinsignificant.Acoupleofrecipesuselargeamountsofsalt—forwiltingcucumbers,inonecase,andforbakingpotatoesinabedofsalt.Althoughmostofthe salt is rinsedoff or brushedoff, the analyses incorporate an estimate of theamountofsaltabsorbedbythefood.

Whenarecipelistssaltasaningredientbutinnospecificamount(givingthecooktheoptiontoseasontotaste),saltisnotincludedinthesodiumcalculation.Inrecipescallingforvegetablebroth,theanalysisisbasedonunsaltedhomemadebroth.Usingcannedvegetablebrothwillincreasetherecipe’ssodiumcontent.

Someoftherecipesmaybetoohighinsodiumforsalt-sensitivepersons.Toreduce the sodium in the recipes: use fresh or frozen products instead ofcanned;usehomemadebrothandsaucesinsteadofstore-bought;don’taddsalttorecipes;andomitorreduce theamountofhigh-sodiumingredientssuchasnonfatcheese.Compensatewithherbsorotherseasonings.

Somecannedbeansandcannedbeanproductscanhaveasmuchas1,000milligramsofsodiumpercup.Cannedvegetablescanhave300milligramsormoresodiumpercup.Considerthisexample:GREENBEANS SODIUM

½cupfresh 2mg½cupfrozen 9mg½cupcanned 259mg

Sodiumcontentcanvary frombrand tobrand.Check the label to find thebrandswiththelowestsodiumcontent,orlookforreduced-sodiumorsalt-freeformulations.

SPRING

ArtichokeHalveswithRémouladeSauceTuscanVegetableMinestroneWarmWholeGrainBread

Strawberry-RhubarbParfait

MisoSoupwithLeeksSpringVegetableStir-Fry

BrownRiceandShiitakePilafPineappleCompotewithCandiedGinger

Spinach,Beet,Cucumber,andRedOnionSaladRisottowithPeas,Zucchini,andSun-DriedTomatoes

ToastedHerbBreadQuickMangoSherbetandSlicedKiwiFruitÄ

QuickBlackBeanSoupMexicanGreenRicewithSpinach

SlicedOkrawithTomatoesandOnionsWholeWheatTortillasFreshPineappleSpears

CreamySplitPeaSoupRyeCrackers

BakedPotatoeswithHerbedCheese

SteamedBroccoliSpearsFreshCherriesandApricots

HeartsofRomainewithMarinatedArtichokesWholeWheatSpaghettiMarinarawithSpinach

RoastedGarlicToastChilledPapayaFanswithLemon

HeartsofButterLettucewithJuliennedBeetsSpringVegetableRagout

SteamedBulgurwithLemonZestCrustyFrenchBread

WarmWholeWheatCrepeswithStrawberriesandFrozenVanillaYogurt

WildRiceandWhiteBeanSaladCarrot-CauliflowerSoupwithTarragon

WarmMultigrainBreadSourCherryPudding

JuliennedSpinachSaladwithJicamaandOrangesSouthwestPizza

FrostyPineappleShake

“EASTERBRUNCH”FreshAsparagusOmeletswithHerbsNewPotatoesBakedinRockSalt

Pear-GingerMuffinsandBlueberryMuffinsLayeredSpringFruitMedley

“PASSOVERSEDER”VegetableBrothwithMatzoBalls

SavoryMushroomPuddingSweetandSourRedCabbage

RoastedCarrots,Parsnips,andBeetsCucumberSaladwithHorseradishandDill

BakedVanillaCustardSlicedFreshStrawberries

These spring menus take full advantage of the first vegetables and fruits thatappear in the market when the weather warms. You’ll find steamed artichokeshalvedandtoppedwithaFrench-stylechoppedeggdressing;adelicatestewofturnips,Englishpeas, carrots, and sugar snappeas; aheartyminestrone stockedwithfreshspringvegetables;andacreamycarrot-cauliflowersoupwithahintoftarragon.Ofcoursestrawberrieshavetheirday,spoonedintoawarmcrepeandservedwithatoppingoffrozenyogurt,oraspartofanold-fashionedfruitparfaitwith rhubarb and yogurt. Celebrate the season’s holidayswith fresh asparagus-herb omelets and blueberry muffins at Easter or with matzo ball soup and animpressivePassoversedertable.

Inspring,lookfor:

apricots

artichokes

arugula

asparagus

beets

carrots

cauliflower

cherries

favabeans

leeks

mangoes

papayas

peas:Englishpeas,sugarsnappeas,snowpeas

pineapple

redonions

rhubarb

spinach

strawberries

ArtichokeHalveswithRémouladeSauceTuscanVegetableMinestroneWarmWholeGrainBread

Strawberry-RhubarbParfait

Makeaheartyminestroneintoafillingmaincoursebyservingitwithabasketofwholegrainbread.Precedethesoupwithartichokes“onthehalfshell,”theircavity filled with a dipping sauce for the leaves. For dessert, a strawberry-rhubarbparfaitunitestwospringfruitsthatbringoutthebestineachother.

The timing:Start theparfait first.Cook the strawberry-rhubarbmixture so ithastimetochillwhileyou’rehavingdinner,thenassembletheparfaitjustbeforeyou’rereadyfordessert.Maketheminestronenext,andwhileit’ssimmering,boiltheartichokes.Youcanmaketherémouladesaucewhiletheartichokesandsouparecooking.

ARTICHOKEHALVESWITHRéMOULADESAUCE

You’ll surely find lots of uses for this nonfat version of French rémoulade, apiquantmayonnaise-basedsaucewithchoppedegg,onion,andcapers.Spoonitover steamed asparagus, broccoli, or cauliflower; or drizzle it over crispromaineheartsorslicedtomatoes.Inthisrecipe,itfillsthecavityofasteamedandhalvedartichoke. Ifyouprefer,youcanbuysmallerartichokesandservethemwhole.Just scrapeout thehairychoke in themiddleaftersteamingandspoonthedressinginside.

SERVES4

2largeartichokes1lemonhalf

RémouladeSauce:2eggs½cupdicedfreshtomato¼cupnonfatmayonnaise1tablespoonfinelydicedredonion2tablespoonschoppedparsley2teaspoonswholegrainmustard2teaspoonsredwinevinegar1teaspooncapers

Trimartichokes:Cutoffanddiscardtheartichokestem.Rubthecutendwithlemonhalftopreventbrowning.Withaserratedknife,cutoffaboutthetop¼inchof theartichokes.Rubedgeswith lemon.Withscissors,cutacrosseachexteriorleaftoremovethesharp,pointedtip.Bringalargepotofsaltedwatertoaboilover high heat. Add artichokes. Put a large, heatproof plate on top to keep theartichokes immersed inwater. Simmer until you can slip a knife easily into theartichokebottomoruntila leafpullsouteasily,about25minutes,or less if theartichokesaresmall.Drainontowels.Halveartichokes.Withaspoon,scrapeoutthehairy“choke”andpricklyinnerleaves.

Makerémouladesauce:Placeeggsinasaucepan.Coverwithhotwater.Bringtoaboiloverhighheat,adjustheat tomaintainasimmer,andcook12minutes.Drainandcoolincoldwater.Peeleggs,thencutinhalflengthwise.Removetheyolksanddiscard.Gentlywashthewhitestoremovetracesofyolk.Patdry.Chopthe whites. Place chopped whites in a bowl and add all remaining dressingingredients.Stirtoblend.Tasteandadjustseasoning.

Serveartichokeswarm,atroomtemperature,orchilledifdesired.Toserve,putahalvedartichokeoneachplate.Spoon¼cupdressingintothecavity.

Servingsize:½artichoke,¼cupdressingCalories:45Fat:0.35gCholesterol:0mgCarbohydrate:8.6gProtein:4.3gSodium:270.0mg

TIP

Addherbs or spices to the cookingwater to flavor the artichoke.Goodchoices: bay leaf, thyme, mint, clove, mustard seed, celery seed, wholepeppercorns, or cardamom. Other dipping sauces suited to artichokesincludeSpinachandCucumberRaita,Hummus,nonfatyogurtwithmincedgarlic and herbs, bottled nonfat dressing, Fresh Tomato Salsa or store-bought salsa, or homemadeRanchDressing. Cook extra artichokes andrefrigerate;theywillkeepfor2or3daysandmakeasatisfyinglunchorsnack.

TUSCANVEGETABLEMINESTRONE

This easy, Italian-style vegetable soup can make appearances year-round inyourkitchen.Youcanaddothervegetablesinseason,suchasfreshtomatoes(inplaceofcanned),fennel,orbutternutsquash.Youcanreplacethekidneybeanswith white beans, lentils, or even rice. And if you are lucky enough to haveleftoversoup,useitthenextdayasasauceforpasta,orserveitTuscan-styleoverthickslicesoftoastedbread.

SERVES4

2cupsdicedgreencabbage½cupdicedonion½cupdicedcarrots½cupdicedcelery½cupdicedpeeledbakingpotato1cupcannedgroundtomatoesordicedtomatoesdicedfinerbyhand5cupsVegetableBroth,homemadeorstore-bought½cupdicedzucchini1 (15-ounce)cankidneybeansor2cupshome-cookedkidneybeanswith¼cupliquid

¼cupdriedelbowmacaroni1tablespoonmincedfreshoreganoSaltandpepper

Inalargepot,combinecabbage,onion,carrots,celery,potato,tomatoes,andvegetable broth. Bring to a simmer over moderate heat. Cover, adjust heat tomaintainasimmer,andcookuntilvegetablesarehalfdone,about15minutes.Addzucchini,beanswiththeirjuice,andmacaroni.Coverandsimmeruntilvegetablesaretenderandpastaisaldente,about15minutes.Addoregano.Seasontotastewithsaltandpepper

Servingsize:1¾cupsCalories:184Fat:0.9gCholesterol:0mgCarbohydrate:36.5gProtein:9.6gSodium:581.0mg

TIP

Inahurry-Thesmalleryoudice thevegetables, the faster thesoupwillcook.But ifyou’renothandywithaknife,youmay-find it easier tocutthevegetablesintolargishpiecesandallowmorecookingtimeforthemtosoften.

FEASTONHIGH-FIBERFOODS

Researcherscontinuetofindreasonstorecommendahigh-fiberdiet.Evensmallincreasesindailyfiberintakecanreducecholesterollevels(mostofittheharmfulLDLcholesterol)andtherebyreducetheriskofcoronaryheartdisease.

Fiberisthenondigestiblepartofplants.Fruits,vegetables,beans,andgrains

allcontainfiber invaryingamounts.Fibercanbesoluble inwateror insoluble,andmost plant foods have someof both types.Wheat bran is a good source ofinsoluble fiber,whichpassesquickly through thebody, addingbulk to the stooland preventing constipation. By helping waste pass through the digestive tractquickly,adiethigh in insolublefibermayalsohelppreventcoloncancer,but ithasnoeffectoncholesterol.

Solublefiberdoes,however.Oatbran,pintobeans,kidneybeans,andcarrotsareallhighinsolublefiber,whichappearstosweepcholesterolfromtheblood.Butbeyonditscholesterol-loweringabilities,adiethighinsolublefibercanhelpcontroldiabetesandbattleobesity,bothriskfactorsforheartdisease.

Youcanget5gramsofsolublefiberinjust¾cupofpintobeans,1½cupsofbrusselssprouts,oracupofQuakerOatBrancereal.Wholegrains,driedbeans,peas, sweet potatoes, apples, oranges, and dried prunes are all good low-fatsolublefibersources.

Americansnoweatabout11gramsof totalfiberdaily.TheNationalCancerInstituterecommendsdoublingtheamounttobetween20to30gramsperday.Aimfor the high end—28 to 30 grams of total dietary fiber from awide variety ofsources. If you follow the Reversal Diet, which is high in both soluble andinsolublefiber,youshouldhavenotroublemeetingthatgoal.

ThefollowingSampleMenushowshoweasyitistogetadequatefiberontheReversalDiet.

SAMPLEMENUBREAKFAST FIBER(ingrams)

½banana 1.2ShreddedWheat,1biscuit 2.2Wholewheattoast,2slices 2.8

SNACK FIBER(ingrams)Nonfatmilk 01apple 3.5

LUNCHSpinach,fresh,1cup 1.2Mushrooms,raw,½cup 0.9Navybeansoup,1cup 6.0

Wholewheatbread,2slices 2.8Strawberries,½cup 1.5

SNACK1orange 0.8

DINNERWholewheatpasta,1cup 3.9Tomatobasilsaucewith½cupcookedzucchini 1.8

Wholewheatbread,2slices 2.8Freshblueberries,½cup 2.6Nonfatyogurt,½cup 0Total 34.0

TOTALFIBERCONTENTOFSELECTEDFOODS

STRAWBERRY-RHUBARBPARFAIT

Cookingstrawberriesandrhubarbtogetheryieldsacompotewithadeeprubycolorthatlooksstunninglayeredinawineglasswithyogurt.Fortheprettiestresults, purchase rhubarb with a full red color. This elegant dessert is anadaptationofarecipethatappearedinBonAppétitmagazine,andit’sagoodreminder thatyoucanadapt favoritehigh-fat recipes to suit yournewwayofeating.

SERVES4

1pintfreshstrawberries,hulledandquartered(orhalvedifsmall)

½poundfreshrhubarb,cutin½-inchlengths¼cupsugar3tablespoonsorangejuice1⅓cupsnonfatplainyogurt

In a medium saucepan, combine strawberries, rhubarb, sugar, and orangejuice.Bringtoaboilovermoderateheat,stirringtodissolvesugar.Reduceheat,coverandsimmerslowlyuntil strawberriesandrhubarbareverysoft,about10minutes.Transfertoasmallbowlandrefrigerateuntilcold.

To serve, spoon alternate layers of yogurt and fruit into four balloonwineglassesorparfaitglasses,endingwithaspoonfuloffruit.Allowatotalof⅓cupfruitand⅓cupyogurtperserving.Refrigerateremainingfruitforanotheruse.Serveparfaitsimmediately.

Servingsize:⅔cupCalories:125Fat:0.5gCholesterol:13mgCarbohydrate:26.0gProtein:5.0gSodium:58.0mg

TIP

Youshouldhavea littlemore than1cupofstrawberry-rhubarbcompoteleftover.Enjoyitinthenextfewdaysasatoppingforwaffles,pancakes,oatmeal,oryogurt.

MisoSoupwithLeeksSpringVegetableStir-Fry

BrownRiceandShiitakePilafPineappleCompotewithCandiedGinger

ThisAsiandinner incorporates flavors, ingredients,and techniques fromJapanandChina.Set the tablewithchopsticks, ifyouhave them,andserveherbal teawiththemealorafterward.Dinnerstartswithawarmingbowlofnuttymisosoup,followed by a quick stir-fry of fresh spring vegetables served with aromaticmushroom-rice pilaf. Chilled cooked pineapple flavored with spicy candiedgingermakesarefreshingfinale.

The timing: Make dessert several hours ahead or the night before, so thepineapplecanchill.Beginsoakingtheshiitakemushroomsabout1½hoursbeforedinner.While thebrownriceandshiitakepilaf iscooking,make themisosoup.Thenyoucanhavemugsofsteamingsoupinthekitchenwhileyousliceandstir-frytofuandvegetables.

MISOSOUPWITHLEEKS

Miso—acreamy,saltysoybeanpaste—iswhatJapanesecooksusetogivetheirdelicate soups an intriguing nutty flavor. Here’s a classic rendition of misosoup,similartowhatyoumighthavetastedinaJapaneserestaurantorsushibar. It’s based on dashi, the all-purpose Japanese soup stock. You can varydashi throughout the year with seasonal vegetables, replacing the leeks withgreenonions,peas,juliennedsnowpeas,slicedasparagus,ormushrooms.LookfordriedseaweedandwhitemisoinnaturalfoodstoresorJapanesemarkets.Theseaweedwillkeepunrefrigeratedformonthsifwrappedairtight.Ifithasapowderywhite appearance,wipe it with a dampened cloth but don’t rinse it.Much of the flavor is on the surface.Miso will also keep for months in therefrigerator.

MAKES4CUPS•SERVES4

1cupdicedcarrots1cupdicedonion1cupdicedceleryOne4-inchsquaredriedseaweed(dashikombu)1cupthinlyslicedleeks,whiteandpalegreenpartonly3tablespoonswhitemiso

In a saucepan, combine carrots, onion, celery, seaweed, and 5 cups coldwater.Bring to a simmerovermoderateheat.Adjustheat tomaintain a simmerandcook,uncovered,untilbroth is flavorful,about20minutes.Strain throughasieveandreturntoacleansaucepan.Addleeksandsimmerovermoderateheatuntilleeksaretender,about5minutes.Whiskinmiso.Serveimmediately.

Servingsize:1cupCalories:80Fat:1.0gCholesterol:0mgCarbohydrate:15.0gProtein:3.0gSodium:545.0mg

TIP

Somecooksclaimthatcookingbeanswithapieceofkombuwillmakethebeansmoredigestible.

SPRINGVEGETABLESTIR-FRY

Use thisrecipeasamodel forother stir-friesmadewithwhatever vegetablesstrikeyourfancy.Youmightwanttotrythiscombinationfirsttogetafeelforthe techniqueandbalanceof flavors, thenbranchoutonyourown.Considerusingbroccoli,cauliflower,cabbage,sugarsnappeas,bokchoy,sweetpeppers,ormushrooms,Justbesure tocut thevegetables insmallpiecesso theycookquickly. Stir-fried vegetables should be al dente—what some cookbooks call“cusp-tender.”

SERVES4

¼cupplus6tablespoonsVegetableBroth,homemadeorstore-bought2teaspoonsmincedgarlic

1teaspoonmincedfreshginger2cupsslicedasparagus,cut¼inchthickonthediagonal(peelfirstiflarge)1cupslicedcarrots,cut⅛inchthickonthediagonal1cupsnowpeas,stringsremovedandhalvedwidthwise½cupslicedredonion1(14-ounce)packagefirmtofu,cutin¾-inchcubes2tablespoonssoysauce1tablespooncornstarch1teaspoonsugar2cupsbeansprouts1teaspoonredwinevinegarBlackpepper

Combine¼cupvegetablebroth,garlic,andgingerinalargeskilletorwok.Simmerovermoderateheatfor2minutes.Addasparagus,carrots,snowpeas,andonion.Cook, stirring, overmoderatelyhighheat until vegetables soften slightly,about5minutes.Addtofuandsoysauce.Inasmallbowl,stirtogetherremaining6 tablespoons vegetable broth, cornstarch, and sugar.Add to skillet, bring to asimmer,andsimmeruntilsaucethickensandvegetablesarecrisp-tender,about5minutes. Add sprouts and vinegar and toss. Season with black pepper. Serveimmediately.

Servingsize:1¼cupsCalories:210Fat:7.5gCholesterol:0mgCarbohydrate:22.5gProtein:19.0gSodium:30.1mg

TIP

You don’t need a wok to stir-fry foods. You just need a large skillet,preferably with sloping sides, so that you can keep all the ingredientsmoving.Bykeepingthemmoving,youensurethattheywillcookevenly.

BROWNRICEANDSHIITAKEPILAF

This hearty rice dish will perfume your kitchen as it cooks. The intenselyaromatic shiitake mushrooms impart their fragrance to the rice and add apleasantlychewytexture.Onanotheroccasion,whenyouwantasimplesupper,servethispilafwithaleafygreensalad.

FROMWINHOOPER OF FORTWORTH, TEXAS:Win andMary JaneHooper haveattended the Ornish residential lifestyle retreat inCalifornia. Both are busyprofessionals who enjoy spending time together cooking. But given theirschedule, they often make quick stir-fry dishes by tossing together freshingredientsfromWin’sbackyardorganicvegetablegarden.

SERVES4

1ouncedriedshiitakemushrooms½cupdicedcelery2teaspoonsmincedgarlic2cupsbrownrice½cupthinlyslicedgreenonionSoysauce,totasteBlackpepper

In a small bowl, soak mushrooms in 2 cups hot water until soft, 20 to 30minutes.Liftmushroomsoutwithaslottedspoon.Cutoffanddiscardstemsandslicecapsintothinstrips.Addenoughwatertosoakingliquidtomake2cupsandsetaside.

In amedium saucepan, combine celery, garlic, and¼ cupwater.Bring to asimmer, covered, overmoderate heat and simmer until vegetables are softened,about5minutes.Stir inrice,mushrooms,and2cupsreservedliquid.Bringtoaboil overhighheat.Cover and reduceheat to lowest setting.Cookuntil rice istenderandallliquidhasbeenabsorbed,about45minutes.Removefromheatandstiringreenonionswithafork.Seasontotastewithsoysauceandblackpepper.

Servingsize:1½cupsCalories:362Fat:2.8gCholesterol:0mgCarbohydrate:76.0gProtein:8.0gSodium:127.8mg

TIP

Driedmushrooms keep practically forever in an airtight glass jar.Keepthem on hand to add depth of flavor to soups, pasta sauces, and graindishes.Theymayseemexpensivebyweight,butalittlegoesalongway.Whenyoudon’tneedprettyslices,youcaneconomizebybuyingtheless-expensivepackagesofdriedmushroompiecesinsteadofwholecaps.

PINEAPPLECOMPOTEWITHCANDIEDGINGER

It’s hard to believe that just three ingredients could produce something sodelicious.Sautéingthepineapplesoftensit,caramelizesitssugar,andhelpsitabsorbthecomplementaryflavorsofgingerandorange.

SERVES4

½largepineapple4teaspoonsfinelymincedcandiedginger1cuporangejuice

Cutthehalf-pineappleinquarterslengthwise.Cutoffanddiscardthecoreoneachquarter.Carefullyslicethefleshawayfromtherindinonepiece,thencutthefleshinto½-inch-thickslices.

Inanonstickskilletovermoderateheat,cookthepineapplepiecesuntillightly

caramelizedonbothsides,about3minutesperside.Transfertoaservingplatter.Whenallthepineapplehasbeenbrowned,addthegingerandtheorangejuicetotheskillet.Raiseheattohighandsimmerbrieflytoreleasethegingerflavor,thenpourthemixtureoverthepineapple.Coverandrefrigerateovernightoruntilverycold.Servechilled.

Servingsize:1cupCalories:89Fat:0.3gCholesterol:0mgCarbohydrate:22.0gProtein:l.4gSodium:3.3mg

TIP

Lookforcandiedgingerinyoursupermarket’sspicerack.

Spinach,Beet,Cucumber,andRedOnionSaladRisottowithPeas,Zucchini,andSun-DriedTomatoes

ToastedHerbBreadQuickMangoSherbetandSlicedKiwiFruit

Spring fruits and vegetables take center stage in this Italian-accented menu, adinnerprettyenoughforcompanybuteasyenoughforweekdaymeals.Acreamyrisottoisthecenterpiece,withacool,crispsaladsprinkledwithbalsamicvinegarto start. (Oryoucanalso serve the saladwith the risotto.)Tomake the toastedherbbread, brushbaguette halveswithbottlednonfat Italian saladdressing andsprinklewithmincedfreshoreganoorparsley.Toastuntilgolden.Forthesherbet,followtherecipeforQuickPeachSherbet,substitutingdicedmangoforpeaches,andserveonadessertplateorinacompotewithslicedkiwifruit.

The timing: The mango sherbet should be whipped up just before you areready to eat it, but youmust freeze the fruit several hours ahead or overnight.

Makethespinachsaladuptothepointofsprinklingitwithbalsamicvinegar;setitaside.Arisottowon’twait.Expect tositdowntodinner20 to25minutesafteryou start it. Just before the risotto is finished, prepare the toast and sprinklebalsamicvinegaronthesalad.

SPINACH,BEET,CUCUMBER,ANDREDONIONSALAD

This isaparticularlyprettysaladofcontrastingtexturesandflavors.Tosavepreparationtime,buybaggedspinachleavesalreadywashedanddriedandusecannedbeets.However,theflavoroffreshbakedbeetsistrulysuperior;dousethemwhenyouhavethetime.Youcanbakeandpeelthemadayahead.Ifyoudon’thavebalsamicvinegar,substitutericevinegarorredwinevinegar.

SERVES4

2 bunches fresh beets (about 8 beets), or 2 (15-ounce) cans sliced beets,drained4cupsfreshspinachleaves1smallcucumber,peeledandthinlysliced1smallredonion,thinlyslicedandseparatedintorings1tablespoonchoppedfreshtarragon,mint,chervil,orparsley2teaspoonsbalsamicvinegar

If using fresh beets, remove beet greens and save for another use. Preheatoven to375degreesF.Washbeetswell andplace in a coveredbakingdishorwraplooselyinheavy-dutyaluminumfoil.Bakeuntiltenderwhenpierced,about55minutes.Whencoolenoughtohandle,peelandcutinto⅛-inch-thickslices.

Arrangespinachleavesonaservingplatter.Arrangealternatingrowsofbeetand cucumber slices over the spinach. Scatter onion rings over all. Scattertarragonoverthetopandsprinklewithbalsamicvinegar.

Servingsize:1cupspinach,2beets,¼cucumber,¼onionCalories:50Fat:0.3gCholesterol:0mg

Carbohydrate:10.1gProtein:2.9gSodium:21.7mg(withfreshbeets)

TIP

Ifyouhavenomorethanasmallsunnyspotonapatio,youcangrowyourownherbsinpots.Startaminiculinaryherbgardenwiththeonesyoulikebest: consider rosemary, thyme, oregano, tarragon, sage, mint, dill,parsley,basil, andchives.Even if youcan find these freshherbs inyourmarket,youwillsavetimeandmoneygrowingthemyourself.Theirlivelyaromas enhance soups, sauces, salads, and stews and make up for themissingfat.

Youcanpreserveyourhomegrownherbs forwintercookingbydryingorfreezingthem.Freezingisthebetterchoicefordelicateherbssuchasparsley,basil,chives,andchervil.Removetheleavesfromthestemsandpacktheleavesinsmallplasticbags,puttingjustenoughforonemealineachbagandreleasingasmuchairaspossible fromthebags.Label thebags and put them all in a larger plastic bag, then freeze. Do not thawbeforeusing.Youcandrysturdyherbssuchasrosemary,sage,thyme,andoreganoin

yourmicrowave.Putfourorfivestemsonadoublelayerofpapertowelsandtopwithasinglepapertowel.Microwaveonhighuntilleavesaredryand crumbly, 2 to 3minutes.Remove leaves from stemsand store in anairtightcontainer.

RISOTTOWITHPEAS,ZUCCHINI,ANDSUN-DRIEDTOMATOES

Acreamyrisottoisadeliciousfoundationforshowcasingseasonalvegetables—inthiscase,freshspringpeasandzucchini.Usethisrecipeasablueprintfora basic risotto and vary it with whatever vegetables are best at the market:consider chopped cauliflower, asparagus, butternut squash, yellow summer

squash,chard,orsavoycabbage.Forotherrisottoideas.

SERVES4

6cupsVegetableBroth,homemadeorstore-bought1½cupsArboriorice½cupdicedRoastedOnions¼cupsun-driedtomatoes(notoil-packed),quartered1garlicclove,mincedcupsdicedzucchini1cupgreenpeas,freshorfrozen½cupgratednonfatcheese¼cupmincedparsleySaltandpepper

Put broth in a saucepan and bring to a simmer; adjust heat to keep liquidbarelysimmering.

Inasaucepan,combinerice,onions,sun-driedtomatoes,garlic,and3cupshotbroth. Bring mixture to a simmer over moderately high heat, adjust heat tomaintainasimmer,andcook,stirringoccasionally,untilmostofthebrothhasbeenabsorbed,about10minutes.Addmorehotbroth1cupatatime,stirringoftenandwaiting until rice has absorbedmost of the liquid before addingmore.After 7moreminutes, thericeshouldstillbea littlefirmtothebite,anditshouldhaveabsorbedabout5cupstotalliquid.Addzucchiniandpeasandcookuntiltheyaretender,about3minutesmore,addingalittlemoreliquidifriceseemsunderdoneormixtureseemsdry.Risottoshouldbecreamy,butnotsoupy.Removefromheatandstirincheeseandparsley.Seasonwithsaltandpepper.Serveimmediately.

Servingsize:1¼cupsCalories:358Fat:0.7mgCholesterol:0mgCarbohydrate:75.0gProtein:10.5gSodium:144–0mg

TIP

“Refresh”leftoversbyaddingfreshingredientstomakethemseemnewagain.Addtofu,carrots,andcilantrotoleftoverblackbeansoup;stir-fryleftover rice in a nonstick skilletwith sliced celery and choppedbottledchestnuts; or shape cold leftover risotto into small cakes, coatwith finebread crumbs, andbakeuntil hot onabaking sheet lightly sprayedwithcookingspray(seeTip).

QuickBlackBeanSoupMexicanGreenRicewithSpinachSlicedOkrawithTomatoesandOnionsWholeWheatTortillasFreshPineappleSpears

Mexican fooddoesn’t have tobehigh-calorie, high-fat, andheavy.Thismenushowswhat itcan be: zesty, fresh,healthful, and thoroughly satisfying.Youcanstartthemealwithabowloftheblackbeansoupandthenfollowitwiththerice,braisedokra,andtortillas,oryoucanserveacupofsoupalongsidethericeandvegetables.Check the supermarket forwholewheat tortillaswith no fat added.Theymakegreat“wrappers”:spoonalittleofthericeandtheokrainsideandfolduplikeaburrito.Fordessert,offeraplatterofchilledpineapplespears.

Thetiming:Cutthepineapplespearsandrefrigerate,thenstartthesoup.Whilethesoupissimmering,preparetherice.About10minutesbeforethericeisdone,start the okra. Then wrap the tortillas in damp paper towels, overwrap withaluminumfoil,andheatinamoderateoven.

QuickBlackBeanSoup

This thickandhearty soup tastesas if it has simmered forhours, yet it takesonlyahalf-hourtomake.CuminandTabascogiveitaMexicanaccent,butyoucouldaddsomedicedchiles, ifyoulike,oromittheheatentirely.Onanother

occasion,serveitwithadollopofsalsaandadrizzleofnonfatyogurt.

SERVES4

1cupdicedonion2garliccloves,minced1¼cupsVegetableBroth,ormoretotaste,homemadeorstore-bought2(15-ounce)cansblackbeans1(15-ounce)candicedtomatoes1cupdicedpeeledrusset-typebakingpotato½teaspoondriedthyme½teaspoondriedcumin½teaspoonTabascosauce,ortotaste

Garnishes:DicedredonionorgreenonionMincedcilantroorparsley

Combineonion,garlic,and¼cupvegetablebroth ina largepot.Bring toasimmerandsimmeruntilonionsaresoftened,about5minutes.Add1cupofbroth,black beans with their juice, tomatoes, potatoes, thyme, and cumin. Bring to asimmer, cover, adjust heat to maintain a simmer, and cook until potatoes aretender, about 25 minutes. Thin soup if necessary with a little more vegetablebroth.AddTabasco.Tasteandadjustseasoning.Servehot,toppingeachportionwithsomeoftheonionandherbs,orpassthegarnishesseparatelyatthetable.

Servingsize:1½cupsCalories:164Fat:0.7gCholesterol:0mgCarbohydrate:32.5gProtein:8.6gSodium:578.0mg

TIP

Cilantro, theSpanishname for freshcoriander, is apungentparsley-likeherb widely used in Mexican, Indian, and Chinese cooking. Most

supermarkets carry itnow,a reflectionofAmerica’sgrowing interest inethniccuisines.Itisnotuniversallyloved,however.Ifyouarenotoneofcilantro’sfans,substituteparsley.

MEXICANGREENRICEWITHSPINACH

AversionofwhatMexicanscallarrozverde(greenrice),thisfragrantpilafgetsits color andnutrition fromchopped spinachadded in the final 5minutes. Ifyou’venevercookedbasmatirice,here’sagoodplacetostart.Thelonggrainscookupfluffyandseparate,andtheyarewonderfullyaromatic.

SERVES4

1cupdicedonion2tablespoonsmincedjalapeñochile(seedsremoved)2largegarliccloves,minced¼cupVegetableBroth,homemadeorstore-bought1cuplong-grainbasmatirice½teaspoongroundcumin½teaspoonsalt½teaspoonblackpepper2cupschoppedfreshspinach¼cupchoppedcilantro

Inamediumsaucepan,combineonion,jalapeño,garlic,andvegetablebroth.Bringtoasimmer,covered,overmoderateheatandsimmeruntilvegetablesaresoftened,about5minutes.Addrice,cumin,salt,pepper,and1½cupswater.Bringtoaboiloverhighheat.Coverandreduceheattolowestsetting.Cook15minutes.Addspinachandstiritingentlywithafork.Coverandcookuntilriceistenderandallliquidhasbeenabsorbed,about5moreminutes.Removefromheat.Stirincilantrogentlywithafork.

Servingsize:1cup

Calories:149Fat:0.3gCholesterol:0mgCarbohydrate:30.7mgProtein:7.1mgSodium:306.0mg

TIP

Foramoreelegantpresentation,packthecookedriceintoawetcustardcuporindividualsoufflécupandunmoldontoadinnerplate.

SLICEDOKRAWITHTOMATOESANDONIONS

Okragetshighmarksonanynutritionalscorecard.It’sagoodsourceofvitaminC,Bvitamins,andcalcium,andagreatsourceoffiber.Italsocooksinjustafewminutes,a real sellingpointon somedays.Youmaybeable to find freshokrainsummer,butatothertimesoftheyear,keepasupplyoffrozenokraonhandtomakequickdishessuchasthisone.

SERVES4

1cupVegetableBroth,homemadeorstore-bought½cupchoppedonion2garliccloves,minced1(28-ounce)candicedtomatoes1poundfreshorfrozenokra,in½-inchslices2tablespoonschoppedfreshoreganoor2teaspoonsdriedoregano½teaspoonbalsamicvinegarSaltandpepper

In amedium saucepan, combinebroth, onion, andgarlic.Bring to a simmer

over moderately high heat and simmer 3 minutes. Stir in tomatoes, okra (stillfrozenisokay),oregano,balsamicvinegar,andsaltandpeppertotaste.Returntoasimmer,cover,andreduceheattolow.Cookuntilokraistenderbutnotmushy,about8minutes.

Servingsize:1cupCalories:50Fat:0.3gCholesterol:0mgCarbohydrate:10.5gProtein:2.4gSodium:26.1mg(withnosaltadded)

TIP

Mellowbalsamicvinegarhelpstomoderatetheacidiccharacterofcannedtomatoes.Ifyoudon’thaveit,substitute½teaspoonsugar.

CreamySplitPeaSoupRyeCrackers

BakedPotatoeswithHerbedCheeseSteamedBroccoliSpears

FreshCherriesandApricots

Sometimesnothingismoreinvitingfordinnerthanacomfortingbowlofsoupandaplumpbakedpotato.Putsomecrispryecrackersonthetabletogowiththesoupand serve thepotatowith a creamyherbed topping and steamed freshbroccoli.Naturemakesdessert:abowlofsweetripecherriesandapricots.

The timing:Start thepotatofirst ifyouarebaking it inaconventionaloven,thenmakethesoup.Preparetheherbedcheesewhilethesoupsimmers,andtrimthebroccoli.Removethebroccoliendsiftheyaretoughorwoody.Slitthestalkspartwayup so theycookasquicklyas the florets.Place the stalks inabamboosteamerorcollapsiblemetalsteamerbutdon’tstartcookingthemuntilyouhavefinishedeatingyoursoup.Thensteamthemoverboilingsaltedwateruntilcrisp-tender.

CREAMYSPLITPEASOUP

You’llwanttomakethishearty,homeysoupoften,especiallyontherainydaysthatspringsooftenbrings.Forvariety,makeitwithyellowsplitpeasorevenlentils.Leftovers?Addcookedpastaorrice thenextdayandapinchofcurrypowder;reheat,thentopeachportionwithadrizzleofnonfatyogurt.Notethatthesoup tends toseparateas it stands; justwhisk itand itwillbecome thickandsmoothagain.

FROMRUTHRENIEROFWESTDESMOINES,IOWA:

Donald and Ruth Renier are participants in the Ornish program at MercyHospitalMedicalCenter/IowaHeartCenterinDesMoines,Iowa.Ruthbegancooking Ornish food after Don had his heart attack and before the programbegan in Iowa. Since then,Don has lost about 50 pounds.Ruth says she hasnoticedthatfoodtastesfresher,thatyoucanactuallytastethefoodinsteadofeverythingaddedtoit.

“Look at your old favorite recipes as a challenge,” saysRuth. “You’ll besurprised at how good they will turn out. With all the new products on themarketnow,fat-freecookingisaloteasierthanitusedtobe.”

“1 gave a talk to one of the new groups joining the Ornish program inIowa,”addsDon.“Theywereshockedtohearmesay,‘IamhappyIhadaheartattack.’IwentontoexplainthatthatmademejointheOrnishprogram,andmylifehaschangedsomuchforthebetter.Ihandlestressmuchbetter,Ihavelost5½inchesinmywaist,andatagesixty,IfeelbetterthanIdidattwenty.Ihavemoreenergyandhaveactuallylearnedtobreatheagain.”

SERVES4

1cupfinelydicedyellowonion1cupfinelydicedcelery2garliccloves,minced8¼cupsVegetableBroth,homemadeorstore-bought2cupsdriedgreensplitpeas1cupdicedcarrots2teaspoonsmincedfreshthyme,or1teaspoondriedthyme

¼cupmincedparsleySaltandpepper

Inalargesaucepan,combineonion,celery,garlic,and¼cupvegetablebroth.Bringtoasimmer,covered,overmoderateheatandsimmeruntilvegetablesaresoftened,about5minutes.Addsplitpeasandremaining8cupsbroth.Bringtoaboil,cover,adjustheattomaintainasimmerandcookuntilpeasbegintosoften,about 30 minutes. Add carrots and thyme. Cover and simmer until carrots aretender and peas are very soft, about 20minutes. Remove from heat and stir inparsley.Seasontotastewithsaltandpepper.

TIP

Leftover split pea soup,which tends to thickenas it stands, canalsobepureedormashedtomakeaspreadfortoastorwarmbread.Beanpureesalsomakeflavorful,low-fatspreadsforbread.Usecannedbeans,cookeddried beans, or frozen lima beans. Blend in a food processor or blenderwith some of their cooking liquiduntil smooth. Seasonwith salt, pepper,mincedgarlic,andherbs.Spreadonfat-freecrackers,matzo,pitacrisps,or toasted baguette rounds and topwith a dot of nonfat sour cream orsalsa, if desired. Cannellini beans, chickpeas, black beans, lentils, splitpeas,andlimabeansaregoodchoices.

Servingsize:2cupsCalories:376Fat:l.1gCholesterol:0mgCarbohydrate:69.0gProtein:26.0gSodium:95.3mg(withnosaltadded)

BAKEDPOTATOESWITHHERBEDCHEESE

Ifyoudon’tlikecilantro,substitutebasil,parsley,dill,oranotherfreshherbofyourchoice.

SERVES4

4largerusset-typebakingpotatoes1⅓cupsnonfatcottagecheeseornonfatricottacheese¼cupmincedgreenonion¼cupchoppedcilantro1tablespoonlemonjuiceSaltandpepper

TIP

Somepeoplehaveahardertimestayingonalow-fatdietthanothers,butthereasonsmaynotbewhatyouthink.InaSeattlesurveyofwomenonlow-fat diets,many of the backsliders had two factors in common: theyhaderraticeatingpatternsandfrequentlymissedmeals;andtheydidnothavefullresponsibilityforchoosingandpreparingtheirmeals.Thelesson?Make mealtimes important, a highlight of your day, and keep a well-stockedpantrysoyoucanmakequicklow-fatmealsifneedbe.Theeasyrecipesinthisbookcanhelpyoutakecontrolofmealpreparation,ortheycanhelpwhoeverdoestheshoppingandcookingatyourhousetosupportyourgoals.

Preheatovento425degreesF.Prickpotatoesinseveralplaceswithafork.Bakeuntil tenderwhenpierced

withaknife,about1hour.Alternatively,prickpotatoesandmicrowaveonhighfor6to8minutesperpotato,turningoccasionally.

Inamediumbowl,combinecottagecheese,greenonion,cilantro,andlemonjuice.Stirtoblend.Seasontotastewithsaltandpepper.

Toserve,cutan“X”inthetopofeachpotato,gentlysqueezeopenandfluffthe interiorwith a fork.Top each potatowith⅓ cupof the cheesemixture andserveimmediately.

Servingsize:1potatowith⅓cuptoppingCalories:218Fat:0.2gCholesterol:3.8mgCarbohydrate:40.5gProtein:147gSodium:59.2mg(withnosaltadded)

HeartsofRomainewithMarinatedArtichokesWholeWheatSpaghettiMarinarawithSpinach

RoastedGarlicToastChilledPapayaFanswithLemon

YoucanhaveadinnersuchasthisoneatacasualItalianrestaurant,oryoucanmakeityourselfforafractionofthecost,withlittleeffortandnoaddedfat.Startwithacrispsaladusingthepale, innerleavesofromaine,redpepper,andbabyartichokehearts.Followitwithwholewheatpastatossedwithamarinarasaucethatgetsanutritionalboostfromspinach.Insteadoftraditionalgarlictoast,servethe California version—a basket of toast and, for each diner, a whole head ofroastedgarlic.Thesoft,mildclovessliprightoutoftheirskinsandcanbespreadonthetoastlikebutter.Tocompletethemeal,offerfreshpapayafans:halve,seed,and peel the papayas; then turn each half rounded side up and make severallengthwiseslices,uptobutnotthroughthestemend.Pressgentlyonthepapayatospreaditoutlikeafan.

Thetiming:Putthegarlicintheoventoroastabout2hoursbeforedinnertime;theheadstake1½to2hourstocook.Youcanmakethemseveralhoursaheadandserveatroomtemperature.Orseeforanalternativecookingmethod.Marinatetheartichoke hearts. Make the marinara sauce. Prepare the papaya fans andrefrigerate.Whenthegarliccomesoutoftheoven,raisetheoventemperatureandmakethetoasts.Assemblethesaladjustbeforeserving.Cookthepastaandgentlyreheatthemarinarasaucewhenyouhavefinishedthesalad.

HEARTSOFROMAINEWITHMARINATEDARTICHOKES

You’ve probably had those high-fat (and high-cost) marinated artichokes injars. Here’s an alternative: a nonfat version that you can keep on hand forsnacks,salads,andsandwiches.Thesetender-herbedartichokeswillkeepintherefrigeratorforupto3days.

SERVES4

MarinatedArtichokeHearts:24 fresh baby artichokes (about 1 to 1½ ounces each), or 2 (9-ounce)packagesfrozenartichokehearts2lemons,halved1teaspoonsalt⅔cupbottlednonfatItaliansaladdressing2tablespoonschoppedfreshparsley

2headsromainelettuce1roastedredbellpepper,peeledandslicedinthinstrips(seeTip,below)

TIP

You can use bottled roasted bell peppers or pimientos for this dish, buthere’show tomake your own.Placepeppersunder apreheatedbroiler,over a charcoal fire, or directly on a gas stove-top burner and cookpeppersonallsidesuntilskinblackensandblisters.Transfertoapaperorplasticbag,close,andsetasideuntilpeppersarecool.Peelthemwithyourfingers;theskinwillsliprightoff.Trynottorinsethemoryouwillwashaway the flavor. Scrape off any stubborn black bits with a small knife.Halveandremoveseeds,ribs,andstem.Slicethinly.

Make marinated artichoke hearts: If using fresh artichokes, fill a mediumbowlwithcoldwaterandaddthejuiceof½lemon.Peelbacktheouterleavesoneach artichoke until they break off at the base.Keep removing leaves until youreachthepalegreen“heart.”Cutabout⅓inchoffthetopofthehearttoremovethepointedtips.Cutawayanystem.Trimthebasetoremoveanydarkgreenparts.

Immediatelyrubeachheartalloverwithlemontopreventbrowning,usingtwooftheremaininglemonhalves.Droptheheartsintothebowlofwater.Inamediumsaucepan,bring4cupswatertoaboiloverhighheat.Addsaltandthejuiceoftheremaininglemonhalf.Drainartichokesandaddtoboilingwater.Cookuntiltenderwhenpiercedwithaknife,about10minutes.Drainandpatdry.Whencoolenoughtohandle,cuteachartichokeinhalflengthwise.

Ifusingfrozenartichokes,thawthemandpatthemdry.Cutinhalfifwhole.Inasmallbowl,combineartichokehalves,dressing,andparsley.Tossgently.

Letfreshartichokescool.Pulloffallthedarkgreenouterleavesofthelettuce,reservingforanotheruse.

Useonlythepalegreeninnerleaves(the“heart”).Eachheartshouldweigh6to8ounces.Cut off the core, leaving the leaveswhole.Rinsewellwith coldwaterandpatthoroughlydry.

Arrangeromaineheartsonalargeservingplatterinasunburstpattern.Usingaslottedspoontoliftthemoutofthemarinade,arrangeartichokesatthebaseofthehearts.Crisscrossstripsof redpepperover the romaine leaves, thendrizzle theleaveswiththeremainingartichokemarinade.

Servingsize:½headromaine,6artichokehearts,¼redbellpepper,¼of thedressingCalories:98Fat:0.5gCholesterol:0mgCarbohydrate:20.7gProtein:6.1gSodium:270.0mg

TIP

An aluminum or iron pot can discolor artichokes; cook them in anonreactivepot,suchasenameledcastironorstainlesssteel.

WHOLEWHEATSPAGHETTIMARINARAWITHSPINACH

HighinvitaminsAandCandfolacin,freshspinachgivesthistomatosauceanutritionallift.Nowthatsomanysupermarketscarrystemmed,washed,anddriedspinachleavesinbagsorintheirsaladbars,youcanaddthemeasilytosalads,soups,andpastasaucessuchasthisone.Onanotheroccasion,omitthespinachandservethissauceoverspinachpasta(madewithouteggs).

SERVES4

MarinaraSauce:¼cupVegetableBroth,homemadeorstore-bought1onion,chopped2clovesgarlic,minced1(28-ounce)candicedtomatoesorcrushedtomatoesinpuree¼cuptomatopaste½teaspoondriedoreganoSaltandpepper

1poundwholewheatspaghetti2cupstightlypackedstemmedsmallspinachleaves(about4ounces)¼cupgratednonfatParmesancheese

Makemarinarasauce:Inalargeskillet,bringvegetablebrothtoaboilovermoderatelyhighheat.Addonion andgarlic and simmeruntil onion is softened,about5minutes.Addtomatoes,tomatopaste,andoregano.Stirtoblend.Bringtoaboil, thenreduceheatandsimmergently,stirringoccasionally,untilmixtureisthickandtasty,about10minutes.Seasontotastewithsaltandpepper.

Bringalargepotofsaltedwatertoaboiloverhighheat.Addspaghettiandcookaccordingtopackagedirectionsuntilaldente.

While pasta is cooking, add spinach leaves tomarinara sauce and simmer,stirring,untiltheywilt,about1minute.Keepsaucewarmoverlowestheat.

Drainspaghetti,thentransfertoalargewarmbowl.Addsauceandtosswell.Serveonfourwarmplates,toppingeachportionwith1tablespoonofcheese.

Servingsize:2cupspasta,1cupsauceCalories:465Fat:3.7gCholesterol:3.9mg

Carbohydrate:95.9mgProtein:21.3gSodium:702.9mg

TIP

The basicmarinara sauce in this recipe can be enhanced inmanyways.Addslicedmushrooms,bellpeppers, frozenartichokehearts,broccoliorcauliflower florets, or sliced zucchini to create a new-pasta sauce. Thesaucekeeps,refrigerated,foracoupleofdays,oryoucanfreezeitforupto6monthsinquantitiessuitableforyourfamily’smeals.

ROASTEDGARLICTOAST

Wholegarlicclovesbakedslowlybecomesosoftandmildthatyoucanspreadthemonbreadlikebutter.Chooseheadsthatarefirmandheavyfortheirsize.They do take a long time to cook, but it is unattended time. Gowork in thegardenor takeawalkwhile they’re cooking,andwhenyou return, thehousewillsmellmarvelous.

SERVES4

4headsgarlic¼teaspoondriedthyme¼teaspoonsaltPepper1Frenchbaguette,in½-inch-thickslices

TIP

Whynotbakeseveralgarlicheadswhileyou’reatit?Theykeepwellfor

twoorthreedaysintherefrigeratorandaregoodcold.

Preheatovento300degreesF.Lightlysprayasmallbakingdishwithnonstickspray(seeTip).

Withasharpknife,sliceAinchfromthetop(nottherootend)ofeachgarlichead.Rubtheheadsofgarlicwithyourhandstoremovesomeoftheloosepaperyskin,takingcarenottoseparatethecloves.

Placeinbakingdishcutsideup.Sprinklewiththyme,salt,andpeppertotaste.Add¼ cupwater, cover and bake until the garlic cloves are very tenderwhenpierced,1½to2hours.Setaside.

Raiseoventemperatureto375degrees.Toastbaguetteslicesuntildry,about10minutes.Puttoastsinabasketonthetable.Serveeachdinerawholeheadofroasted garlic. To eat, squeeze the soft, mild cloves from their skins onto thetoasts,oruseasmallknifetoscoopthesoftgarlicoutoftheskinsandspreaditthicklyontoast.

TIP

Here’sanothermethodformakinggarlicthatissosoftandmild,youcaneat it like butter. Separate four heads of garlic into individual cloves.Discardanycloves thatare toosmall tobotherwith.Peel theremainingcloves.(Thisistedious,buttheresultsareworthit.)Inasmallsaucepan,combinethepeeledclovesand½cupvegetablebroth.Bringtoasimmeroverhighheat,cover,andreduceheattomaintainaverygentlesimmer.Cookuntilgarlicistenderwhenpiercedbutnotmushy,18to22minutes.Check once or twice during cooking, and add 2 to 3 tablespoons morebroth if most of the broth has evaporated. And there you have it:unbelievablydelicious,soft-as-buttergarliccloves,whichyoucankeepintherefrigeratorforacoupleofdays.

Servingsize:¼ofthebaguette,1headgarlicCalories:329Fat:3.4gCholesterol:0mg

Carbohydrate:63.5gProtein:11.0gSodium:293.0mg

HeartsofButterLettucewithJuliennedBeetsSpringVegetableRagout

SteamedBulgurwithLemonZestCrustyFrenchBread

WarmWholeWheatCrepeswithStrawberriesandFrozenVanillaYogurt

Whenseveralvegetablesarebraisedtogether,eachlendsitsownflavortothepotandtakesupflavorfromtheothers.Theresultismuchmorethanthesumofitsparts,astheelegantspringvegetablestewattheheartofthismenushows.Serveitwith fluffy steamed bulgur and a crusty baguette for soaking up the juices, andprecede itwith a simple, springtime salad: tender butter orBibb lettuce heartstoppedwithbeets.Buycannedbeets ifyou’reinahurry,orbakethemifyou’renot.DressthemwithbottlednonfatItaliansaladdressingorasplashofbalsamicvinegar.Ona leisurelyweekendevening,makestrawberrycrepesfordessert; ifyou’re pressed for time, serve bowls of sliced strawberries with a dollop offrozenvanillayogurt.

Thetiming:Makethecrepebatter,cookthecrepes,andmakethestrawberrypuree.Dressthebeetsandwashanddrythelettucehearts;setaside.Preparethevegetablesfortheragout,butdon’tbegincookingityet.Steamthebulgur.Whileit’scooking,proceedwiththeragout.Assemblethesaladjustbeforeyou’rereadytoserveitsothelettucesdon’twilt.Afterdinner,assembleandheatthecrepes.

SPRINGVEGETABLERAGOUT

TheFrenchcallthemprimeurs—thefirsttendervegetablesofspring—andtheybraisethemtogetherwithjustahintofanherbtoaccenttheirsweetness.Thisbeautifulvariationonthatthemewillmakeyouwishitwasspringyear-round.When it’s not, however, you canuse this recipe as a guide for braising otherseasonal vegetables. You might try a summer ragout, for example, withpotatoes, zucchini, peppers, and com. Or cut the turnips, carrots, and sugar

snap peas in small pieces and serve over pasta to make an easy pastaprimavera.

SERVES4

½cupVegetableBroth,homemadeorstore-bought3turnips(about¾pound),peeledandcutinto8wedges6shallots,peeledandleftwhole3smallcarrots,peeledandsliceddiagonally¼inchthick1cupsugarsnappeas,stringsremoved6mushrooms,thicklysliced1½cupsfreshgreenpeasorthawedfrozenpeas2teaspoonschoppedfreshmint½teaspoonlemonjuice¼teaspoonsalt

In a medium saucepan, bring broth to a boil over moderately high heat. Addturnips,shallots,andcarrotsandreturntoaboil.Cover,reduceheattolow,andcook5minutes.Gentlystirinsnappeas,mushrooms,freshpeas(ifusing),mint,lemonjuice,

and salt. Cover and cook until vegetables are crisp-tender, about 5 minutes. Ifusingthawedfrozenpeas,addthemforthefinal2minutes.

Servingsize:1cupCalories:156Fat:0.8gCholesterol:0mgCarbohydrate:31.8gProtein:7.9gSodium:261.0mg

TIP

Tokeepfreshmintorparsleyingoodconditionforseveraldays,standthestems in a tall glass of water and cover the leaves with a plastic bag.

Refrigerate,changingthewatereverycoupleofdays.

STEAMEDBULGURWITHLEMONZEST

When you add the green onions and lemon zest to the hot steamed bulgur,breathedeeply.Thearomawillbeabsolutelyheavenly.

SERVES4

2cupsVegetableBroth,homemadeorstore-bought1cupbulgur¼cupfinelymincedgreenonions1teaspoongratedlemonzestSaltandpepper

Inamediumsaucepan,bringthevegetablebrothtoaboiloverhighheat.Addthebulgur,stirwell,thencoverandreducetheheattomaintainagentlesimmer.Cook15minutes,thenremovefromheatandletstand,covered,for5minutes.

Addgreenonionsandlemonzestandfluffbulgurwithafork.Seasontotastewithsaltandpepper.

Servingsize:approximately¾cupCalories:132Fat:OAgCholesterol:0mgCarbohydrate:29.6gProtein:4.9gSodium:8.0mg(withnosaltadded)

TIP

Besuretomincethegreenonionsfinesothey“cook”intheheatofthe

hotbulgur.

WARMWHOLEWHEATCREPESWITHSTRAWBERRIESANDFROZEN

VANILLAYOGURT

Thisrecipemakes twiceasmanycrepesasyouneed for fourpeople,but theyfreezebeautifully.Orrefrigeratethemandusethemthenextdayforbreakfast.Justwarmthecrepesinanonstickskilletandwrapthemaroundchoppedfreshfruit,orspreadlightlywithsugar-free jam.Notethat therecipeincludesonlyenoughstrawberryfillingandfrozenyogurttoppingforfour.

MAKES8CREPES•SERVES4,WITH4LEFTOVERCREPES

1pintstrawberries,hulledandquartered1teaspoonsugar1cupnonfatmilk½cupliquideggsubstitute½teaspoonvanillaextract6tablespoonswholewheatflour¼cupunbleachedall-purposeflourPinchsalt½cupnonfatfrozenvanillayogurt

Puree¾cupofthestrawberriesinafoodprocessororblenderuntilsmooth.Transfer to a bowl and stir in sugar.You should have about½ cup strawberrypuree.

In another bowl, combine remaining strawberries with ¼ cup strawberrypureeandtosstocoat.

In a large bowl,whisk togethermilk, egg substitute, and vanilla. In anotherbowl, stir together whole wheat flour, all-purpose flour, and salt. Add dryingredientstowetingredientsandwhisklightly,justuntiltherearenolumps.

Spraya10-inchnonstickskillet lightlywithnonstickspray(seeTip)andset

overmoderateheat.Whenhot,add¼cupofbatter.Swirlskilletsobattercoversthebottomoftheskilletevenlyandgoesjustalittlewayupthesides.Cookuntilgolden,about1to1½minutes.Witharubberspatula,loosenthecrepearoundtheedges, thenslip thespatulaunderneath thecrepeandflip it.Cooktheothersideuntilgolden.Transfertoapapertoweltocool.Repeatwithremainingbatter.(Youonlyneedtospraytheskilletonce,forthefirstcrepe.)Whencrepesarecool,youcanstackthemdirectlyontopofeachother.

Preheatovento400degreesF.Toassemblecrepes,layonecrepeoutflatonaworksurface.Putonequarterofthestrawberriesinthecenterofthecrepe.Foldthebottomupover thefilling, thenfoldthesidesinandthetopdown.Putseamsidedownonabakingsheet.Repeatwithremainingcrepes.Topeachcrepewith1 tablespoon strawberry sauce and bake until warm, about 5 minutes. Serveimmediately,toppingeachcrepewith2tablespoonsoffrozenyogurt.

Servingsize:1crepeCalories:126Fat:0.6gCholesterol:l.0mgCarbohydrate:25.4gProtein:5.8gSodium:51.5mg

TIP

Crepesmaketerrificwrappersforalotofdifferentfoods.Forbreakfast,fill themwith scrambled eggs (madewith liquid egg substitute) orwarmapplesauce. For dinner, roll them around stir-fried vegetables, sautéedmushrooms, or the creamy stroganoff filling. For an elegant dessert,spreadthecrepeslightlywithunsweetenedchestnutpureesweetenedwitha little vanilla sugar (see Tip) or honey, roll and bake until warm, thenservewithasmallspoonfulofnonfatfrozenvanillayogurt.

WildRiceandWhiteBeanSaladCarrot-CauliflowerSoupwithTarragon

WarmMultigrainBread

SourCherryPudding

Withasubstantialsaladtostartandabasketofchewybread,avegetablesoupmakesasatisfyingsupper.Satisfactioncomesnotonlyfromasatiatedappetite,butfrom the variety of colors, flavors, and textures thatmake themeal. Note howsuccessfullythismenucontrastscolorandtexturetopleasethesenses—puttingacreamy soup after a multitextured salad, for example. Try to plan thesejuxtapositions in your own menus, and you will find your meals are doublyappealing.

Thetiming:Beginbycookingthewildrice.Whileitcooks,makedessert.Asthericecools,preparethesoup.Assemblethericeandbeansaladwhilethesoupsimmers.Servesoupandsaladtogetherorasseparatecourses.

WILDRICEANDWHITEBEANSALAD

Thebrightcolorsofthissaladmakeitamouthwateringsight.Andittastesasgoodasitlooks.Todressitupalittle,linetheservingbowlorsaladplateswithheartsofbutterlettuce.

SERVES4

⅔cupwildrice¾cupsVegetableBroth,homemadeorstore-boughtSalt1cupsmallwhitebeans,home-cookedorcanned(rinsedifcanned)¾cupthawedfrozenpeas½cupfinelydicedredbellpepper¼cupthinlyslicedgreenonions3tablespoonsbottlednonfatItaliansaladdressing1teaspoonlemonjuice⅛teaspoonsalt

Rinsewildriceinasieveorcolanderwithcoldrunningwater.Ina1½-quartsaucepan,bringvegetablebrothand1¼cupswatertoaboiloverhighheat.Saltlightly. Add rice, stir once, and boil, uncovered, until rice is tender, about 35minutes.Drain,reservingbrothforanotheruse,ifdesired.Setriceasidetocool.

Inamediumbowl,combinecooledwildrice,beans,peas,bellpepper,greenonions, dressing, lemon juice, and salt to taste. Toss gently. Serve at once orrefrigerateupto24hours.

Servingsize:1cupCalories:209Fat:0.6gCholesterol:0mgCarbohydrate:41.5gProtein:10.4gSodium:397.0mg

TIP

Becausethissaladstandsupwellovertime,it’sagoodchoicetotaketoapotluckoronapicnic.

CARROT-CAULIFLOWERSOUPWITHTARRAGON

Freshtarragonisawonderfulcomplementforbothcarrotsandcauliflower;it’sworth the trouble to find it. (On another occasion, try tarragon vinegar onsteamedcarrotsorcauliflower.)Leftoversoupwouldbedeliciousforlunchthenextdaywithwholegraintoastandaspinachsalad;oraddsomecookedricebeforereheating.

FROMELIZABETHKAPSTEIN,CHEF,Dr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedical

Center,NewYork,NewYork.

SERVES4

1cupfinelydicedonion2¼cupsVegetableBroth,plusmoreifneeded,homemadeorstore-bought1½poundscarrots,peeledandcutin½inchdice¾poundrusset-typebakingpotatoes,peeledandcutin½-inchdice1poundcauliflower,insmallflorets2teaspoonschoppedfreshtarragonSaltandpepper

In a large saucepan, combine onion and¼ cup vegetable broth. Bring to asimmer,covered,overmoderateheatandsimmeruntilonionissoftened,about5minutes.Addcarrots,potatoes,another2cupsvegetablebroth,and2cupswater.Bringtoaboil.Cover,adjustheattomaintainasimmer,andcook5minutes.Addcauliflower, cover, and simmer until all the vegetables are tender, 15 to 20minutes. Cool slightly, then puree in food processor or blender until smooth.Return soup to pot. Stir in tarragon. Thin, if desired,with additional vegetablebroth.Seasontotastewithsaltandpepper.Reheatandserve.

Servingsize:2cupsCalories:126Fat:0.4gCholesterol:0mgCarbohydrate:28.9gProtein:3.9gSodium:59.8mg

TIP

Cauliflowerisavailableingoodqualityandquantityyear-round,andit’sagreat nonfat snack. Enjoy it raw or blanched,withHummus or SpinachandCucumberRaita.Chop itandadd it to stir-friesandsalads.And forvariety, try the green broccoflower, the pale green cauliflower-broccolihybrid.

SOURCHERRYPUDDING

Thisold-fashioned,homestyledessertcanbemixedupinonebowlinminutes.Put it in theovenwhenyousitdown todinnerandenjoy it freshlybaked.Besuretouseunsweetenedwater-packedcherries,notpiefilling.

FROMCYNTHIAJ.KELLEYOFPLATTSMOUTH,NEBRASKA:

Mike and Cynthia Kelley are in the Ornish program at Immanuel MedicalCenter/TheHeart Institute inOmaha, Nebraska.Mike has heart disease, butbothparticipateintheprogram.Mike’sgoalistogetoffallmedications;sofar,hehascuttheminhalf.“1can’tbelieveMikeisthesameman,”saysCynthia.“He couldn’t even walk up the stairs without angina. Now he feels so muchbetter andhas somuch energy.He keepsa regular routineofworkingout atwork.”

CynthiaadaptedthisDepression-erafamilyrecipe.Shesaysitisdeliciousmadewithotherfruits;peachesareafavorite.

MAKESONE9-INCHPUDDING

1cupunbleachedall-purposeflour½cupsugar2teaspoonsbakingpowder½teaspoonsalt⅔cupnonfatmilk1(15-ounce)cansourpiecherries,drained

Preheatovento350degreesF.In a medium bowl, combine flour, sugar, baking powder, and salt. Stir to

combine.Addmilkandstirjustuntilblended.Pourhalfthecherriesintoa9-inchcakepan,eithernonstickorsprayedlightly

with nonstick spray (see Tip). Pour all the batter over the cherries to covercompletely. Scatter remaining cherries over the top of the batter. Bake until atoothpick inserted in the center comesout clean,35 to40minutes.Servewarm(nothot)orcool.

Servingsize:⅛ofthepudding

Calories:150Fat:0.3gCholesterol:0.6mgCarbohydrate:34.5gProtein:3.4gSodium:167.0mg

TIP

Freshpittedcherriesorquarteredripeapricotswouldbeevenbetterthanthecannedcherriesinthisdessert.

JuliennedSpinachSaladwithJicamaandOrangesSouthwestPizza

FrostyPineappleShake

Pizzawithbeans?Yes,andloweryoureyebrows.It’strulydelicious.CreatedbyFrenchchefJean-MarcFullsack,theSouthwestpizzaisproofpositivethatpizzahasmuchmorepotential thanItaliansrealize.Topitwithbeans, roastedonions,chiles, cheese, and tomato and see if youdon’t agree.A salad of fresh spinachwithcrunchyjicamaandorangeslicesmakesarefreshingcompanion.Finishthemealwithafrostyshake—afreshpineappleshake,inthiscase,butyoucanadapttherecipetomanyotherfruits.

The timing: Prepare the pizza dough and, while it rises, make the pizzatopping. Peel and slice the oranges for the salad and set aside. Freeze thepineapple for the shake; chop and refrigerate remaining pineapple as recipeindicates.Whenthedoughisready,applythepizzatoppingandbake.While thepizzaisbaking,completethesalad.Maketheshakejustbeforeyouarereadyfordessert.

JULIENNEDSPINACHSALADWITHJICAMAANDORANGES

Juicy,colorful,andcrunchy,thissaladwouldfitinanymealwithaMexicanorSouthwesternflavor.Youcouldaddsomecucumberslicesorslicedredonion,ifyou like, or replace the spinach with watercress. The zesty orange-basildressing is versatile, too: try it on sliced beets ormelon, replacing the basilwithchoppedtarragonormintforadifferentcharacter.

SERVES4

Orange-BasilDressing:2tablespoonsfreshlysqueezedorangejuice1teaspoonseasonedricevinegar½teaspoonDijonmustard1teaspoonchoppedfreshbasilSaltandpepper2naveloranges4cupsshreddedfreshspinachleaves½poundpeeledjicama,in½-inchdice(seeTipbelow)

Make orange-basil dressing: In a small bowl, whisk together orange juice,vinegar, andmustard.Stir inbasil.Season to tastewith salt andpepper.Useatonceorrefrigerateupto24hours.

Slice the ends off the oranges and set them on one end on a cutting board.Using a sharp knife, cut away the peel (the orange rind and white pith) bycarefullyslicingfromtoptobottomallthewayaroundtheorange.Sliceorangescrosswiseintorounds.

Arrangespinachona largeservingplatter.Arrangeorangeslices inacircleontopofthespinach,overlappingtheslicesslightly.Scatterjicamaoverthetop.Drizzlewithorange-basildressing.

Servingsize:1cupsalad,2teaspoonsdressingCalories:56Fat:0.4gCholesterol:0mgCarbohydrate:12.7g

Protein:2.5gSodium:66.1mg(withnosaltadded)

TIP

Jicamaisasweet,crunchyrootvegetablethat looks likea largebrown-skinned turnip. Underneath the ugly skin, however, the flesh is creamywhite and as firm, crisp, and juicy as an apple. If you can’t find it,substituteslicedradishes.

SOUTHWESTPIZZA

You’ll never find it in Naples, but the Southwest Pizza—with its topping ofbeans,cheese,chiles,andfreshtomato—maybecomeapizzaclassic.Ifyou’repressedfor time,use thewholewheatpizzadoughrecipe,which ismadewithquick-usingyeast.Notethatthisrecipemakestwolargepizzas.Ifyouareonlycookingforoneortwopeople,youmaywanttosavehalfthedoughforapizzathefollowingnight.SeedirectionsaccompanyingPizzawithRoastedEggplantand Peppers for how to do that. If you want to bake both pizzas and arefortunate enough to have two ovens, bake them in separate ovens for bestresults.Otherwise, bake the pizzas on two racks of one oven, switching theirpositionhalfwaythrough.

MAKESTWO12-INCHROUNDS•SERVES4

PizzaDough:2teaspoonsactivedryyeast1cupwarmwater2½to3cupsunbleachedall-purposeflour1teaspoonsugar¾teaspoonsalt

Topping:1cupdicedRoastedOnions

1cuphome-cookedorcannedpintoorblackbeans(noaddedfat),drained2tablespoonscanneddicedmildgreenchiles1teaspoonmincedgarlic½teaspoongroundcumin1 cup grated nonfat cheese, such as Monterey Jack, mozzarella, or acombination3mediumtomatoes,sliced¼inchthick1teaspoondriedoreganoSaltandpepper2tablespoonschoppedcilantro(optional)

Tomakedoughbyhand:Sprinkleyeastoverwarmwaterinalargebowl.Letstand2minutestosoften;whiskwithaforkandletstand10minutesuntilbubbly.Stir togetherflour,sugar,andsalt.Addflourmixture towatergradually,stirringuntilmixtureformsadough.Youmaynotneedalltheflour.Turndoughoutontoalightlyflouredsurfaceandkneaduntilsmoothandsilky,8to10minutes.Transfertoabowl,coverwithplasticwrap,andletriseinawarmplaceuntildoubled,1½to2hours.Punchdownandletriseagaininawarmplacefor30minutes.

Tomakedough in the foodprocessor:Sprinkleyeastoverwarmwater in asmall bowl. Let stand 2 minutes to soften; whisk with a fork and let stand 10minutes until bubbly. Put 3 cups flour, sugar, and salt in work bowl of foodprocessorfittedwithsteelblade.Pulsetoblend.Withmachinerunning,addyeastmixture through the feed tube.Mixture should form a dough. Add a littlemorewater if needed to form a dough. Knead dough in processor 2 minutes, thentransfer to a bowl, coverwith plasticwrap, and let rise in awarmplace untildoubled,1½ to2hours.Punchdownand let rise again inawarmplace for30minutes.

Preheatovento450degreesF.Transfer dough to a lightly floured work surface. Divide it into two equal

pieces. Roll each piece into a round about 12 inches in diameter. Transfer theroundstotwopizzapansorheavybakingsheets.Foldtheedgesoverallthewayaroundtomakearim.

Combineroastedonions,beans,chiles,garlic,andcumin.Dividethemixturebetween the tworoundsandspread itevenlyover thedough’ssurface.Sprinkleeachroundwithcheese.Arrangethetomatoesinasinglelayeratopeachround.

Topeachwithoregano,salt,andpepper.Bakeuntiledgesaregoldenbrownandtoppingissizzling,15to20minutes.Garnish,ifdesired,withchoppedcilantro.

Servingsize:½ofonepizzaCalories:501Fat:2.1gCholesterol:4.4mgCarbohydrate:102.3gProtein:21.0gSodium:249.0mg(withnosaltaddedtotopping)

TIP

Ifyou’renotinthemoodtomakepizzadoughfromscratch,youcanmakequickminipizzasusingthissametoppingonpitabreadrounds.

FROSTYPINEAPPLESHAKE

Frozen pineapple and nonfat sour cream blend up into a frothy “shake” inseconds.Here,it’spouredoverchoppedfreshpineapple(bananaswouldalsobenice)tomakearefreshingfinaletoaSouthwesternmeal.

SERVES4

1smallripepineapple½cupnonfatsourcream2tablespoonsplus2teaspoonssugar

Cutofftheleafypineapplefrond.Quarterthepineapplelengthwise.Cutawaythecores.Slideaknifebetweenthemeatandskinofeachquartertoremovethemeat inonepiece.Cuteachpeeledquarter into¼-inchslices.Put3cupsof theslicesonabakingsheetinthefreezerandfreezeuntilfirm,about45minutes.

Chop enough of the remaining pineapple to make 2 cups and set aside.Refrigerateanyremainingslicedpineappleforbreakfastorasnack.

Put frozen pineapple in a food processor alongwith sour cream and sugar.Processuntilsmoothandfrothy.Put½cupofchoppedpineappleineachoffourballoon wineglasses or compote dishes. Top with the frosty pineapple shake,dividingitevenlyamongtheglasses.

Servingsize:½cupfruit,½cupshakeCalories:143Fat:0.88gCholesterol:0mgCarbohydrate:35.2gProtein:1.8gSodium:35.2mg

TIP

Howdoyoufindaripepineapple?Thereareacoupleofgoodclues.Firstandforemost,howdoesitsmell?Aripepineappleshouldhaveapowerful,sweet perfume. Avoid pineapples with no aroma or with a fermentingsmell.Also note the color.Ahighproportion of yellow or golden-orangeskinisagoodsignthatthefleshinsideissweet.Manymarketssellalreadypeeled and cored pineapples. These are a time-saver but you do pay apremiumforthem.

“EASTERBRUNCH”FreshAsparagusOmeletswithHerbsNewPotatoesBakedinRockSalt

Pear-GingerMuffinsandBlueberryMuffinsLayeredSpringFruitMedley

Formanypeople,holidaymealsprovokesomeofthemosttreasuredchildhoodmemories.There’snodenyingthattheseoccasionscontributetoourspiritualandemotionalhealthbymakingusfeelpartofafamilyorcommunity.Buttheydon’tdomuchforourphysicalhealthwhentheyareoccasionsforoverindulginginfat-

ladenfoods.ThismenuallowsyoutocelebrateEasterwithfestivespringdishesthatmay

create newmemories andnew traditions at your house: plump, goldenomelets;creamy potatoes baked in a rock salt crust; tender fruitmuffins; and a bowl ofslicedfreshfruitthat’sprettyenoughtobeyourtable’scenterpiece.

Thetiming:Makethefruitmedleyfirstandrefrigerate.Cooktheasparagusforthe omelets. If you have two ovens, you can bake the potatoes and muffinssimultaneously.Ifyoudon’t,bakethepotatoesfirst.Whenthey’redone,reducetheoventemperatureandmixandbakethemuffins.Thepotatoeswillstayhotintheirsalt crust. Just before you are ready to eat, make the omelets and crack thepotatoes’saltcrust.

FRESHASPARAGUSOMELETSWITHHERBS

A nonstick skillet in good condition is essential to success with this recipe.Otherwise, the omelet will stick. This recipemakes two large omelets, whichyoucanmakeonerightaftertheother;theytakeonlyaminuteortwo.Keepthefirstonewarminalowovenwhileyoumakethesecond.Thesebighalf-domesarepuffyandgoldenon theoutside,withbrightgreenasparaguspeekingouttheedges.

MAKES2LARGEOMELETSTOSERVE6

1cupdicedfreshasparagus3cupsliquideggsubstitute⅓cupmincedfreshchives⅓cupmincedparsley1teaspoonmincedfreshtarragon(optional)½teaspoonsalt¼teaspoonpepper

Preheatoventolowestsetting.Bringapotofsaltedwatertoaboiloverhighheat.Addasparagusandcookjustuntiltender,about3minutes.Drainandtransfertoicewatertostopthecooking.Drainagainandpatdry.

Put 1½ cups of egg substitute in each of two bowls. Add half the chives,parsley, tarragon(ifusing),salt,andpepper toeachbowl.Whisk toblend.Addhalftheasparagustoeachbowlandstir.Overmoderatelyhighheat,heata10-inchnonstickskilletlightlysprayedwithvegetableoilspray.Addthecontentsofonebowland raiseheat tohigh.Whenmixturebegins to set around theedges,pushthemtowardthecenterwitharubberorplasticspatulaandlettheuncookedeggflowtotheouterrim.Asthatsets,pushittowardthecenterandletmoreuncookedeggflowtotheedges.Itshouldtakeonly1to2minutesforalltheeggtoset.

When the egg has set but omelet still looksmoist, slide it out onto awarmservingplate,tiltingtheskilletasyoudosothattheomeletfoldsovertomakeahalf-moon. Put omelet in thewarmoven and repeatwith remaining ingredients.Serveonethirdofeachomelettoeachdiner.

Servingsize:⅓of1omeletCalories:50Fat:0gCholesterol:0mgCarbohydrate:2.1gProtein:11.2gSodium:356.0mg

TIP

Ifyoubuylargeasparagus,peelthestalkswithavegetablepeelerbeforeyoucookthem.Thinasparagusdonotneedpeeling.

SHOPPINGFORNONSTICKCOOKWARE

High-qualitynonstickcookwareandbakewareallowyoutocookeasilywithnoaddedfat.Whetheryou’recookingpancakes,potatoes,ormuffins, the foodwillreleasecleanlywithoutsticking.Thatmeanseasiercleanup,too.

If you bought your nonstick pans several years ago, chances are they are

scratched and pitted and no longer releasing foods properly. It may be time toreplacethem.Thegoodnewsisthatnonstickcoatingshavegreatlyimprovedovertheyears.Theyaremoredurable,withbetterreleaseability,andinsomecases,theyareguaranteedforalifetime.

Now some of the premium cookware manufacturers like All-Clad andCalphalonareoffering theirexcellentpotsandpanswithnonstickcoatings.Thecoreofthesepansisanodizedaluminum,ahardenedaluminumthatconductsheatwell,sothepanshaveno“hotspots.”Thecompositionofthecoatingandthewayit’s applied vary from manufacturer to manufacturer; be sure to read thecompanies’literaturecarefullytocomparethefeaturesofeachbrand.

If you buy only one piece of nonstick cookware, make it a 10- or 12-inchskillet(thesmallersizeifyounormallycookforoneortwo).It’slessimportanttohave a nonstick surface in pots used for soups and stews, because these high-moisturefoodsdon’ttendtostick.Nevertheless,onenonstickpotisnicetohaveforchili and thickbeanstews.Withnoadded fat, these thick foodscanstick inconventionalpotsifthey’renotwatchedcarefullyandstirredoften.

Considerbuyinganonstickbakingsheet,cakepan,muffintin,andloafpanifyouenjoybaking.Theyeliminatetheneedtousenonstickspray,andyoucancountonacleanrelease.Theleastexpensivebrandmaynotbethebestlong-termbuy;lookforabrandwithalifetimeguaranteeonitscoating.

Most manufacturers advise you not to use metal utensils with nonstickcookwareas theycanscratch thecoating.Stickwithplastic, rubber,orwoodenutensils.Andfollowthemanufacturer’sdirectionsforcleaning.Mostadviseyoutowashthembyhandwithsoapywaterandasoftnylonscrubber.Don’tusesteel-woolscouringpadsorharshcleansers,whichcandamagethecoating.

NEWPOTATOESBAKEDINROCKSALT

Bakingpotatoeswholeinabedofrocksaltseemstosealinandintensifytheirflavor. It makes a dramatic presentation, too. The salt and egg white mixedtogetherformahardgoldencrustthatneedstobecrackedopenwithamalletorthebackofaknife.Childrenwillhaveafinetimesearchingforthepotatoesburied in the salt. Surprisingly, they don’t taste salty—-justmoist and gentlyperfumedwithgarlicandrosemary.

SERVES6

3poundssmallnewpotatoes3poundskoshersalt1½cupseggwhites(fromapproximately12eggs)12cupmincedfreshrosemary12garliccloves,wholeandunpeeled

Preheatovento450degreesF.Scrubpotatoesandsetaside.Inalargebowl,combine salt, eggwhites, rosemary, and garlic.Mixwith your hands untilwellblended.Putathinlayeronthebottomofadeepbakingdishlargeenoughtoholdthepotatoesinonelayer.Addthepotatoes,thencoverthemcompletelywithsalt.Bake25minutes.Thesaltwillturngoldenbrownandwilllooklikeabeautifullyrisencake,butitwillbequitehard.Unmoldthe“cake”ontoaservingplatteroracutting board.Use amallet or the back of a knife to break the brittle salt cakeopen.The potatoeswill be nestled inside, steaming hot and lightly dustedwithsalt.Brushoffthesaltandserve.

Servingsize:⅙ofthepotatoesCalories:102Fat:0.1gCholesterol:0mgCarbohydrate:23.6gProtein:2.2gSodium:433.8mg

TIP

Youwon’tregretmakingmoreofthesepotatoesthanyouneedforbrunch.Quartered and seasonedwith freshly groundblack pepper, theymake agreatfinger-foodsnack.

PEAR-GINGERMUFFINSANDBLUEBERRYMUFFINS

Fromonebatter,gettwodifferentmuffins.Stirblueberriesintoonehalf,driedpearsandcandiedgingerintotheotherhalf.Ofcourse,youcanmakethemalloneflavorifyouprefer.Lookfordriedpearsinnaturalfoodstores.

MAKES12MUFFINS

1cupwholewheatflour1cupunbleachedall-purposeflour3tablespoonssugar1tablespoonbakingpowder½teaspoonsalt½teaspoongroundnutmeg½teaspoongroundcinnamon¼cupliquideggsubstituteor2eggwhites1cupnonfatmilk¼cupunsweetenedapplesauce1teaspoonvanillaextract½cupfrozenblueberries¼cupfinelydiceddriedpears1tablespoonfinelychoppedcandiedginger(seeTip)

Topping:1tablespoonsugar½teaspoongroundcinnamon

Preheatovento375degreesF.Sprayastandardmuffinpan(seeTip)lightlywithnonstickspray.

In a medium bowl, combine whole wheat flour, all-purpose flour, sugar,bakingpowder,salt,nutmeg,andcinnamon.Stirtoblendwell.

Inasmallbowl,combineeggsubstitute,milk,applesauce,andvanilla.Whiskuntilsmooth.Addtodryingredients.Stirwithaforkjustuntilbatterisblended;donotovermix.

Put half the batter (about 1¼ cups) in a small bowl and gently stir in theblueberries.Add the pears and ginger to the other half of the batter. Spoon thebatterintothepreparedmuffincups,fillingeachcupalmostfull.

Tomaketopping,stirtogethersugarandcinnamon.Sprinkle¼teaspoonofthemixtureovereachmuffin.Bakeuntilthemuffinsspringbackwhentouchedlightlyandthetopsaregolden,about15minutes.Coolinthepan5minutes,thenremoveandservewarm.

Servingsize:1muffinCalories:101Fat:0.3gCholesterol:0.4mgCarbohydrate:21.5gProtein:3.7gSodium:114.1mg

TIP

Don’t thaw frozen blueberries before you use them, or their color will“bleed”throughoutthebatter.

LAYEREDSPRINGFRUITMEDLEY

MakethiscolorfulfruitsaladthecenterpieceofyourEastertable.Arrangethefruit in layers inadecorativeglassor crystalbowl, thenput thebowl in thecenterofthetablewhereitremindsgueststosaveroomfordessert.

SERVES6

2largemangoes4kiwifruit1pintstrawberries,hulledandsliced1½cupspapayanectar,cannedormadefromconcentrate1tablespoonsugar¾teaspoongratedfreshginger(seeTip)

Topeelmangoes,cradletheminonehandand,withasmallsharpknife,peelthesidethat’sfacingup.Carefullyslicethefleshawayfromthepitinlengthwiseslices.Dicetheslices.Turnthemangoesoverandpeel,slice,anddicetheotherside.Youshouldhaveabout3cupsdicedfruitfromthetwomangoes.Setaside.

Cuttheendsoffthekiwifruit,thenpeelthemwithasharpknifeoravegetablepeeler.Sliceintorounds.

Inaprettyglassorcrystalbowl,arrangethemangoslicesonthebottom.Topwiththekiwislices,thenthestrawberries.Coverwithplasticwrapandchilluntiltimeforbrunch.

Inasmallbowl,whisk togetherpapayanectar, sugar,andginger.Coverandrefrigerate.Justbeforeserving,pourtheflavorednectaroverthefruit,tossgently,andserveondessertplates.

Servingsize:about1cupCalories:121Fat:0.6gCholesterol:0mgCarbohydrate:30.3gProtein:1.1gSodium:7.8mg

TIP

Use the fine holes of a hand grater to grate peeled fresh ginger. Thegraterwillreducethegingertoanear-puree,withnostringybits.

“PASSOVERSEDER”VegetableBrothwithMatzoBalls

SavoryMushroomPuddingSweetandSourRedCabbage

RoastedCarrots,Parsnips,andBeetsCucumberSaladwithHorseradishandDill

BakedVanillaCustardSlicedFreshStrawberries

ThisPassoverSeder is a feastofcolorfuldisheswithnothing trimmedbut thefat.Fromthematzoballsouptothefinalspoonfulofvanillacustard,themealwillsurprise anyone who thinks that holiday food and healthful food are mutuallyexclusiveterms.

The timing:Makethevegetablebrothand theredcabbage thedaybefore, ifpossible.Makethevanillacustardseveralhoursaheadandchill.Makethematzoballsand thecucumbersaladacoupleofhoursbefore theseder.Beginroastingtherootvegetablesaboutanhourandaquarterbeforeyouplantoeat.Slicethestrawberries and chill.Make the mushroom pudding mixture, but don’t bake ituntil 20 minutes before you are ready to eat. (It can bake alongside the rootvegetables.)Peelthebeets.Reheatthematzoballsandenjoy!

TIP

It’sagood ideato leavevegetablebrothunsalteduntilyouarereadytouse it. You may not need to add salt if you are using it in a dish thatalreadyhassaltyingredients,suchascannedbeansorsoysauce.

VEGETABLEBROTHWITHMATZOBALLS

Eureka!Itwasn’teasytodevelopalightandflavorfulmatzoballwithnoaddedfat,buthereyouhaveit.AsgoodasMom’s?Maybebetter.Todothesedelicatedumplings justice, serve them in a homemade vegetable broth. Double therecipetoyieldtherequired8cupsbroth(7forthesoup,1forthematzoballs).

MAKES7CUPSBROTHAND2CUPSMATZOBALLMIXTURE,ENOUGHFOR24MATZOBALLS•SERVES8

MatzoBalls:1cupmatzomeal1cupVegetableBroth,preferablyhomemade1tablespoongratedonion

1tablespoonmincedparsleySaltandpepper7eggwhites

7cupsVegetableBroth,preferablyhomemade

Ina largebowl, stir togethermatzomeal,1 cupvegetablebroth,onion, andparsley. Season to taste with salt and pepper. Make sure mixture is evenlymoistenedwithstock.Itwillbequitethick.

In another large bowl, beat egg whites to firm but not stiff peaks. Using awhisk,stironethirdofthebeateneggwhitesintothematzomixturetolightenit.Stirwelluntilmixture isno longer lumpy.Witha large rubber spatula, fold theremaining egg whites in gently. Fold until no white streaks remain, but do notovermix.

Bringa largepotof saltedwater to aboil overhighheat.Using clean,wethands, gently shape 1 heaping tablespoon of matzo mixture into a ball andcarefully drop into boilingwater.Repeatwith remainingmatzomixture.Cover,lowerheattoasimmer,andcookuntilmatzoballsarecookedthrough,20to25minutes.Transferwithaslottedspoontoaplateandcooluntilreadytouse.

Toserve,bring7cupsvegetablebrothtoasimmerovermoderateheat.Addmatzoballsandreheatgentlyuntilhotthroughout.Serveimmediately.

Servingsize:1cupbroth,3matzoballsCalories:71Fat:0.3gCholesterol:0mgCarbohydrate:12.7gProtein:3.8gSodium:27.7mg(withnosaltadded)

TIP

Thematzoballsarepoachedinwaterfirstsoasnottocloudthevegetablebroth.Underpainofdeathdon’tpeek intothepotwhile thematzoballsare cooking. You would release the steam that helps to make lightdumplings.

SAVORYMUSHROOMPUDDING

Baked inramekins,custardcups,ormuffin tins, theseonionymushroomflanscanbeunmoldedona bedof Sweet andSourRedCabbage.Adda drizzle ofnonfatsourcreamforflavorandeyeappeal.

SERVES8

1cupmincedyellowonion½cupVegetableBroth,homemadeorstore-bought2poundsmushrooms,minced(seeTip)1cupmincedgreenonions¼cupplus2tablespoonsmincedparsley¼cupliquideggsubstitute1cupmatzomeal2teaspoonssalt½teaspoonblackpepper¼cupnonfatsourcream,whisked

In a large skillet, combine onion and vegetable broth. Bring to a simmer,covered,overmoderateheatandsimmeruntilonionissoftened,about5minutes.Addmushroomsandcook,uncovered,overmoderatelyhighheatuntilmushroomsare tender and all the liquid they generate has evaporated, 20 to 25 minutes.Removefromheatandstir ingreenonions.Transfer toa largemixingbowlandsetasidetocool.

Preheatovento350degreesF.Whenmushroommixtureiscool,stirin¼cupparsley,eggsubstitute,matzomeal,salt,andpepper.Stirwell.Lightlysprayeight½-cupramekinsormuffintinswithvegetableoilspray.Dividemixtureamongtheeightramekins.Bakeuntilfirm,15to20minutes.Unmoldontoaservingplatterorindividualdinnerplates.Drizzleeachwith½ tablespoonof sourcreamand topwithsomeoftheremaining2tablespoonsparsley.Serveimmediately.

Servingsize:½cup

Calories:135Fat:1.1gCholesterol:0mgCarbohydrate:25.2gProtein:8.5gSodium:635.0mg

TIP

Thefastestwaytomincemushroomsisinafoodprocessor.Halvethemifsmall,quarteriflarge,thenplacethem,½poundatatime,inaprocessorfittedwiththesteelblade.Pulseuntilminced(notpureed!).

SWEETANDSOURREDCABBAGE

You can make this dish the day before your Seder and reheat it just beforeserving. Some people even say that reheating improves it, although it’s quitetastywhenfreshlymade.

SERVES8

8cupsfinelysliced,quartered,coredredcabbage¾cupapplejuice1teaspoonsalt½cupraisins3tablespoonscidervinegarBlackpepper

InalargepotorDutchoven,combinecabbage,applejuice,andsalt.Cover,bringtoaboil,adjustheattomaintainagentlesimmer,andcook15minutes.Addraisinsandvinegar.Coverandsimmeruntilcabbageis tender,about15minutesmore.Tasteandadjustseasoningwithmorevinegar,salt,orblackpepper.

Servingsize:½cupCalories:60Fat:0.2gCholesterol:0mgCarbohydrate:15.7gProtein:1.3gSodium:297.5mg

TIP

Ifyoudon’tlikeraisins,add1cupgratedappleorpear.Redcabbageandfruitaregoodcompanions.

ROASTEDCARROTS,PARSNIPS,ANDBEETS

Roasting seems to intensify root vegetables’ sweet taste, because none of theflavor(andnoneofthenutrients)islosttowater.Ittakesalittlelongertoroastthem, but youwill find the resultsworth the time. If desired, add some freshthymesprigsorbayleavestotheroastingpan.Redpotatoesarealsodeliciouspreparedthisway.

SERVES8

8mediumcarrots,peeledifdesired8mediumparsnips,peeled8mediumbeetsSaltandpepper

Preheatovento350degreesF.Cut carrots into 3-inch lengths beginning at the narrow end. As you move

towardthethickerend,cutthecarrotsinhalforinquarterstokeeppiecesaboutthesamesize.Cutparsnipsintopiecesthesamesizeasthecarrots.Cutthetops

offthebeets,leaving2inchesofstemstillattachedtoprevent“bleeding.”Donotcutoffroot.

Placebeetsinaroastingpanlightlysprayedwithnonstickspray(seeTip)androast15minutes.Addcarrotsandparsnips,sprayvegetableslightlywithnonstickspray, and roast, turningoccasionally,untilvegetablesare tenderwhenpierced,about45minutes.Whenbeetsarecoolenoughtohandle,peelthem,andsliceintohalvesorwedges,or leavewhole if small.Seasonvegetables to tastewith saltandpepper.

Servingsize:1carrot,1parsnip,1beetCalories:104Fat:0.4gCholesterol:0mgCarbohydrate:24.4gProtein:2.4gSodium:74.0mg

TIP

What other vegetables can you roast? Try fennel bulb, turnips, onions,zucchini,andwintersquash.

CUCUMBERSALADWITHHORSERADISHANDDILL

Horseradish—oneofthetraditionalbitterherbsonthePassovertable—givesakicktoasimplecucumbersalad.Horseradishvariesinstrengthfrombrandtobrand;addalittletothesaladandtastebeforeyouaddmore.Besuretobuybottledhorseradishwithnoeggorcream.

FROMELIZABETHKAPSTEIN,CHEF,Dr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedical

Center,NewYork,NewYork.

SERVES8

4mediumcucumbers,peeled,halved,andseeded,thenslicedthin2tablespoonskoshersalt(seeTip)2tablespoonswhitewinevinegar,ormoretotaste1to2teaspoonspreparedhorseradish½cupmincedgreenonions2tablespoonsmincedfreshdillBlackpepper

Inalargebowl,combinecucumbersandkoshersalt.Mixwell.Putcucumbersinasievesetoverthebowlandletstandatroomtemperature30minutes.Rinsecucumbersinthreechangesofwater.Drainandpatdry.

Ina largebowl,stir togetherwinevinegarandhorseradish.Addcucumbers,greenonions,anddill.Toss tocombine.Refrigerateat least30minutes,stirringoccasionally.Seasonwithblackpepperbeforeserving.

Servingsize:½cupCalories:9Fat:0.1gCholesterol:0mgCarbohydrate:2.0gProtein:0.3gSodium:293.3mg(assumingcucumbersabsorb1teaspoonofsalt)

TIP

Pre-saltingthecucumbersdrawsouttheirexcesswaterandconcentratestheirflavor.Youwillrinseoffmostofthesalt,butifyouarewatchingyoursaltintake,omitthepre-salting.

BAKEDVANILLACUSTARD

Serve squares of this delicate golden custard with sliced ripe strawberries.Cookingitslowlyinawaterbathhelpspreserveitssilkytexture.

SERVES8

3cupsnonfatmilk1½cupsliquideggsubstitute⅓cupsugar2teaspoonsvanillaextract

Preheat oven to 325 degrees F. In a large bowl, whisk together milk, eggsubstitute,sugar,andvanillauntilsugardissolves.Pourintoa7by11-inchglassbakingdish.Putthatdishinsidealargerdish,thenfillthelargerdishwithenoughhotwater to come halfway up the sides of the glass baking dish. Bake 1 hour,addingmorehotwaterifneededtomaintainwaterlevel.Custardisdonewhenaknifeinsertedneartheedgecomesoutclean.Cool,thenchillforseveralhoursorovernight.

Servingsize:⅛ofthecustardCalories:83Fat:0.16gCholesterol:0mgCarbohydrate:13.0mgProtein:7.0gSodium:109.0mg

TIP

Onanother occasion, try replacing some of the sugarwithmaple syrup.Youcanalsobakethecustardinlightindividualcustardcups,inwhichcaseitwillcookmorequickly.Begintestingafterabout25minutes.Custardisdonewhenaknifeinsertedneartheedgeofthecupcomesoutclean.Thecustardwillfinishcookingasitcools.

SUMMER

Zucchini-PotatoSoupAngelHairPastawithFreshTomatoandBasil

CrustyItalianBreadSlicedNectarinesandBlackberries

TheGinsbergs’CreamyCornSoupVegetarianTacosFreshTomatoSalsaWatermelonSalad

SoupeauPistou(FrenchVegetableSoupwithBasil)

WholeWheatBreadSlicedFreshPeachesStrawberrySorbet

ArugulaSaladwithCornandRedOnionsPizzawithRoastedEggplantandPeppersFreshSlicedFigswithSummerBerries

FreshTomatoBruschettaRisottowithCornandRedPeppers

SteamedSugarSnapPeasQuickPeachSherbet

Lentil,Cucumber,andRadishSaladBakedBulgur-stuffedTomatoes

HerbedYogurtSauceWholeWheatPitaBread

ChilledCantaloupeandHoneydewWedges

WhiteBeanSaladwithZucchini,Tomato,andBasilPastawithCreamyRedPepperSauce

WholeGrainBreadFreshApricotClafouti.

TwoMiddleEasternSalads:Hummus(CreamyChickpeaPuree)Tabbouleh(BulgurandParsleySalad)

HeartsofRomaineFreshTomatoSoup

WarmWholeWheatPitaBreadSpicedPoachedPeaches

CornPancakesSwissChardwithRoastedOnionsCucumberandPotatoSoupwithDill

WholeGrainBreadFreshBlueberriesandRaspberries

“INDEPENDENCEDAYBARBECUE”ChilledZucchiniSoupwithSalsa

GrilledPortobelloMushroomandOnionBurgers

FreshCornontheCobCreamyColeslaw

Old-FashionedPotatoSaladVegetarianBakedBeansChilledWatermelonSlicesWarmPeachCobbler

“ALFRESCOLUNCH”GazpachowithWhiteBeans

ZucchiniandCheeseQuesadillasSummerFruitSaladwithLimeandMint

Whetheryoupatronizeafarmers’marketorasupermarket,shoppingforsummermealscanbearealtreat.Thetomatoesarered-ripeandfragrant,thecornsweetandjuicy,andtheberriesandmelonssoperfumedthatyoucansmell themfromyardsaway.With fruits andvegetables thisgood,youdon’tneed todomuch tothem.That’swhysummercookingcanbeparticularlyquickandeasy.Tossangelhair pasta with fresh tomatoes and basil; make a creamy fresh corn soup or aChilled Zucchini Soupwith Salsa; or stir corn and red peppers into an Italianrisotto.Setapicnictableoutdoorsandenjoyanalfrescomealofgazpachoandhot-off-the-grillquesadillas;orinvitetheneighborsforafull-scaleFourthofJulybackyard barbecue, with coleslaw, potato salad, corn on the cob, and grilledmushroom-onion burgers. You’ll find all these in the following menus,accompanied by imaginative salads, fresh fruit desserts, and other dishes thatcapturethetasteofsummer.

Insummer,lookfor:

berries:blackberries,raspberries,blueberries,olallieberriesblack-eyedpeaschardcherriescorncucumberseggplantfigsgarlicgreenbeanskohlrabimelons:cantaloupe,honeydew,watermelon,casabanectarinesokraonionspeachespeppers,sweetandhotplums

potatoestomatoesyellowsummersquashzucchini

Zucchini-PotatoSoupAngelHairPastawithFreshTomatoandBasil

CrustyItalianBreadSlicedNectarinesandBlackberries

Pasta with a fresh vegetable sauce is one of the easiest, most healthful maincoursesyoucanmake.Andwhenthevine-ripetomatoeshitthemarketinsummer,there’s no tastier pasta sauce than tomato and onion simmeredwith fresh basil.Startwithaquicklymadevegetablesoupthatgetsalast-minuteliftfromlemon,andfinishwithacoupeofchilledslicednectarinesandberries.

The timing:Make the soup first.While it’s simmering, prepare the tomato-basilsauce.Putalargepotofsaltedwaterontoheatforthepastawhileyousitdown and enjoy the soup.Cook the pastawhenyouhave finishedyour soup; itcooks in just a fewminutes. Slice the nectarines into a bowl and sprinklewithblackberrieswhenyouarereadyfordessert.

ZUCCHINI-POTATOSOUP

Launch a summer dinnerwith this delicate soup, a smooth puree of summersquashandpotato.Onawarmevening, youmaywant to chill it and serve itcold,likeavichyssoise.

FROMELIZABETHKAPSTEIN,CHEFDr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedical

Center,NewYork,NewYork

SERVES4WITHLEFTOVERS

2cupsthinlyslicedleeks,whitepartonly1garlicclove,minced5¼cupsVegetableBroth,homemadeorstore-bought2cupsdicedpeeledrusset-typebakingpotatoes4cupsdicedzucchini4cupsdicedyellowsummersquash2tablespoonsmincedfreshchivesorgreenonions1to2tablespoonslemonjuiceSaltandpepper4thinlemonslices(optional)

Inalargesaucepan,combineleeks,garlic,and¼cupvegetablebroth.Bringto a simmer, covered, over moderate heat and simmer until vegetables aresoftened, about3minutes.Addpotatoesand remaining5cupsbroth.Bring toaboil,cover,adjustheattomaintainasimmer,andcookuntilpotatoesaretender,12to15minutes.

Add zucchini and summer squash, cover and simmer until tender, 8 to 10minutes.Coolslightly,thenpureesoupinblenderorfoodprocessoruntilsmooth.Returnsouptopot;stirinchivesandlemonjuicetotaste.Seasontotastewithsaltandpepper.Reheatandserve,garnishingeachservingwithathinsliceoflemon,ifdesired.

Servingsize:1cupCalories:68Fat:0.35gCholesterol:0mgCarbohydrate:15.25gProtein:2.7gSodium:21.5mg

TIP

Leeksareamildmemberoftheonionfamily.Mostrecipescallforusingthe white part only—the part that grows underground—because it is

tenderandsweet.Thedarkgreenleaves,whichgrowaboveground,canbetough and are usually discarded or saved for making vegetable broth.Leeksneedcarefulcleaning.Slitthemtowithinacoupleofinchesoftherootendandrinseundercoldrunningwater,lettingthewaterrunbetweenthelayers.Foradelicioussalad,steamleeksuntiltender,thenchillthem.Dress themwithbottlednonfat Italiandressing, chopped eggwhite, andherbs,orwithadashoftarragonvinegar.

ANGELHAIRPASTAWITHFRESHTOMATOANDBASIL

With fragrant vine-ripe tomatoes, you can make a superb pasta sauce inminutes.Infact,whenyoucangetyourhandsonsomegreattomatoes,youmaywant tomake a lot of this sauce and freeze it.Here, it’s tossedwith delicateangel hair noodles, but it would complement whole wheat spaghetti orspaghettini,too.Orpullitfromthefreezerthroughouttheyearforuseinsoups,beandishes,orvegetablestews.

SERVES4

1¼cupsVegetableBroth,homemadeorstore-bought2mediumonions,chopped1½teaspoonsmincedgarlic3½poundsfreshtomatoes,peeled,seeded,anddiced(seeTipbelow)¼cupchoppedfreshbasil⅛teaspoonhotredpepperflakes,ormoretotasteSalt1pounddriedangelhairpasta

Inalargenonstickskillet,heatbrothovermoderatelyhighheatuntilboiling.Add onions and garlic and cook, stirring, until softened, 3 to 5minutes. Stir intomatoes,basil,hotredpepperflakes,andsalttotaste.Adjustheattomaintainasimmerand simmer, stirringoccasionally,until sauce thickens slightly,10 to15minutes.

Meanwhile, bring a large pot of saltedwater to a boil over high heat.Add

pastaandcookaccordingtopackagedirectionsuntilaldente.Drain,thentransfertoalargewarmbowl.Addsauceandtosswell.Serveimmediately.

Servingsize:2cupspasta,1cupsauceCalories:531Fat:3.2gCholesterol:0mgCarbohydrate:109.1gProtein:20.5gSodium:43.0mg

TIP

Topeelandseedtomatoeseasily,bringalargepotofwatertoaboiloverhighheat.Cutashallow“X”intheroundedendofeachtomato,thenboilfor30seconds(alittlelessiftomatoesareveryripe,longeriftheyarenotquiteripe).Transferthemtoabowloficewatertostopthecooking.Liftthemoutwhencool.Theskinshouldpeelbackeasilyfromthe“X.”Coretomatoes,halvecrosswise,andsqueezegentlytoremovetheseeds,usingthefingersofonehandtoprytheseedsoutoftheircavities.

TheGinsbergs’CreamyCornSoupVegetarianTacosFreshTomatoSalsaWatermelonSalad

Corn,tomatoes,peppers,watermelon…itmustbesummer.SetatableoutdoorsandexploitthesummerharvestinadinnerwithaMexicanaccent.Ifyou’reshortontime,buystore-boughtsalsa;ifnot,trymakingyourown.

Thetiming:Makethecornsoupandsetitaside.Preparealltheingredientsforthe watermelon salad, but don’t assemble it yet. Make the salsa, if desired.Prepare thegarnishes for the tacos, thensauté thepeppersandheat the tortillas.While the peppers are cooking, assemble the watermelon salad and reheat the

cornsoup.

THEGINSBERGS’CREAMYCORNSOUP

Aspoonfulofdicedgreenchilesgives thissweet,velvetysoupakick.Youcanmakeitseveralhoursahead,butitwillgetspicierasitsits.

FROMHANKANDPHYLLISGINSBERGOFMILLVALLEY,CALIFORNIA:

HankandPhyllisareoriginalresearchparticipantsintheOrnishstudy.Phyllishas become an expert inOrnish cooking. This recipe of hers is a favorite atOrnishretreatsinCalifornia.

SERVES4

1cupfinelydicedonion¼cupVegetableBroth,homemadeorstore-bought3 cups fresh or frozen corn kernels (see Tip), or 2 (15-ounce) cans cornkernels,drained2tablespoonsdicedmildcannedgreenchiles2tablespoonsdicedredpimiento2cupsnonfatmilkSaltandpepperCayennepepper(optional)1tablespooncilantroleaves(optional)

Ina large saucepan, combineonionandvegetablebroth.Bring to a simmer,covered,overmoderateheatandsimmeruntilonionissoftened,about5minutes.

Put½cupcorninasmallbowlwithchilesandpimiento.Stirtocombine.Addremaining2½cupscornandthemilktotheonion.Bringtoaboil.Cover,

adjustheat tomaintainasimmer,andcookuntilcorn is tender,about5minutes.Coolslightly,thenpureeinblenderorfoodprocessoruntilsmooth.Returnsouptopot. Stir in corn/chile/pimientomixture.Reheat gently; season to tastewith saltand pepper. Add a pinch of cayenne pepper if you like more heat. Serve hot,

garnishingeachportionwithcilantro,ifdesired.

Servingsize:1cupCalories:158Fat:1.65gCholesterol:2.2mgCarbohydrate:31.4gProtein:8.3gSodium:81.6mg(withfreshcomandnosaltadded)

TIP

Ifyouhaveleftovers,reheatthesoupthefollowingdaywithdicedcookedpotatotomakeacornchowder.

VEGETARIANTACOS

Pile sweet sautéed bell peppers and onions into steamed tortillas to make ajuicy soft taco. Let diners serve themselves to optional condiments such asshreddedromaine,cheese,tomatosalsa,ornonfatsourcream.Setoutchoppedcilantroifyoulikeit,andsomeslicedpickledjalapeñosifyou’reachilefan.

SERVES4

1largegreenbellpepper,ribsandseedsremoved,thinlysliced1largeredbellpepper,ribsandseedsremoved,thinlysliced1largeonion,thinlysliced1teaspoonchilipowderSaltandpepper8corntortillas1(16-ounce)cannonfatrefriedbeans1cupFreshTomatoSalsa,homemadeorstore-bought

½cupgratednonfatcheese½cupnonfatsourcreamShreddedromainelettuce

Preheatovento300degreesF.Combinepeppersandonioninalargenonstickskillet.Coverandcookover

moderateheatuntil thevegetablesbegintosoften,about5minutes.Uncoverandcook,stirringoccasionally,untilthevegetablesaretenderbutnotmushy,5to10minutesmore.Seasonwithchilipowderandwithsaltandpeppertotaste.

Stack tortillas and wrap them in aluminum foil. Heat in oven until hotthroughout, 8 to10minutes.Heat thebeans in a saucepanovermoderately lowheat.Setoutbowlsofsalsa,cheese,sourcream,andlettuce.Toassembletacos,spreadabout3tablespoonsofthehotbeansoneachtortilla.Topwith¼cupofthevegetablemixtureandfoldinhalftoenclosethefilling.Serveimmediately.

TIP

Don’t be concerned if the nutrition label on packaged corn tortillasindicatesthatthetortillasarenotfat-free.Cornnaturallycontainsasmallamountoffat,whichisasourceofessentialfattyacids.Moreimportant:readthelistofingredientstomakesurethereisnoaddedfat.

Servingsize:2tacosCalories:297Fat:2.8gCholesterol:4.4gCarbohydrate:55.7gProtein:13.6gSodium:657mg(withnosaltadded)

WATERMELONSALAD

Here’sasaladofinvitingcontrasts:cool,refreshingmelonandmintjuxtaposed

with piquant onion, vinegar, and pepper. It’s just the right zippy partner fortacosorotherspicyMexicanfoods.

SERVES4

4cups½-inchcubesseeded,peeledwatermelon½cupdicedredonion4tablespoonsricevinegar(notseasoned)2tablespoonschoppedfreshmint½teaspoonpepperCombineallingredientsinalargebowl.Serveimmediately.

Servingsize:1cupCalories:50Fat:0.7gCholesterol:0mgCarbohydrate:11.5gProtein:1.0gSodium:3.0mg

TIP

You can make several different permutations of this perky salad bysubstitutinghoneydeworcantaloupeforthewatermelon;tarragonorbasilforthemint;orraspberryvinegarforthericevinegar.Youcouldalsomixtwoorthreetypesofmelonforamorecolorfuldish.

SoupeauPistou(FrenchVegetableSoupwithBasil)

WholeWheatBreadSlicedFreshPeachesStrawberrySorbet

Ifyouhavealarge,prettysouptureen,now’sthemomentforit.Putboilingwaterinittoheatit,thenemptyoutthewaterandfillthetureenwithachunky,aromaticsoupeaupistou,thebelovedvegetablesoupfromsouthernFrance.Ladlethesoupintowarmbowlsatthetableandpassabasketofthick-slicedhomemadebread.For dessert, spoon some sliced peaches into balloon wineglasses or compotedishes,andtopwithaspoonfulofjust-madestrawberrysorbet.

Thetiming:Makethebreadandfreezethestrawberriesseveralhoursahead.Startthesoup25minutesbeforeyouwanttositdownfordinner.Whilethesoupis simmering, slice and chill the peaches.Make the sorbet just before you arereadytoeatit.

SOUPEAUPISTOU

(FrenchVegetableSoupwithBasil)

ThisistheclassicsummervegetablesoupofProvence,wherebasilandgarlicareusedasfreelyassaltandpepper.Pistou,likeItalianpesto,isanherbpaste—inthiscase,apasteofbasil,beans,andgarlicthat’sstirredintothesoupatthelastminutetothickenandflavorit.

SERVES4

½cupdicedonion½cupdicedcarrots½cupdicedcelery½cupdicedturnips½cupdicedpeeledrusset-typebakingpotato½cupdicedleeks,whitepartonly½cupdiced,peeledtomato,freshorcanned4cupsVegetableBroth,homemadeorstore-bought½cup1-inchlengthsdriedwholewheatspaghetti1 (15-ounce) can navy beans, or 2 cups home-cooked navy beans in¾ cupliquid1cuptightlypackedbasilleaves(seeTipbelow)

3garliccloves,mincedSaltandpepper

Ina largepot, combineonion, carrots, celery, turnips,potato, leeks, tomato,andvegetablebroth.Bringtoasimmerovermoderateheat.Coverandadjustheattomaintainasimmer.Cook10minutes.Addspaghettiand1cupBeanswiththeirliquid.Coverandsimmeruntilspaghettiistender,10to12minutes.

Tomakepistou,combineremainingbeanswiththeir liquid,basil,andgarlicin a food processor and puree until smooth.Add the puree to the soup and stiruntilblended.Seasontotastewithsaltandpepper.

Servingsize:1¾cupsCalories:271Fat:0.88gCholesterol:0mgCarbohydrate:53.7gProtein:14.6gSodium:58.0mg(withnosaltadded)

TIP

Basil leaves tend to blacken and go limp in the refrigerator. To extendtheirlife,wrapthemindamppapertowelsandthentuckthatpackageinaplasticbag.Theywillkeepforseveraldays.

WHOLEWHEATBREAD

Evenifyouhaveaccesstoagoodlocalbakery,youmaywanttomakeyourownbreadoccasionallyforthesheerpleasureofit.Thiseasybreadhasthatsweetaromaandwholesome,nuttytasteofa100percentwholegrainloaf.

MAKESTWO8½-1NCHLOAVES

⅔cupinstantnonfatdrymilk

2(¼-Ounce)packagesactivedryyeast¼cupsugar1tablespoonsalt6½to7½cupswholewheatflour

Inalargebowl,stirtogether3cupswarm(nothot)water,drymilk,andyeast.Letstand3to4minutestodissolvetheyeast.

Addthesugar,salt,and4½cupsoftheflour.Beatvigorouslyuntilyouhaveasmooth,heavybatter,about2minutes.Add1½cupsoftheremainingflourandstirvigorouslytomakeamanageabledough.

Turnthedoughoutontoagenerouslyflouredsurfaceandkneadfor2minutes,addingadditionalflourasnecessarytokeepdoughfromsticking.Letdoughrest10 minutes. Resume kneading until the dough is smooth and elastic, about 8minutes, adding enough of the remaining flour as necessary to keep the doughmanageable.

Sprayalargebowlwithnonstickspray(seeTip).Putthedoughinthebowl,coverwithacleantowel,andletriseuntildoubled,1to2hours.

Punch the dough down, divide it in half, and form each half into a loaf.Transfertotwo8½by4½by2½-inchloafpans,eithernonstickorlightlysprayedwithnonstickspray.Coverlooselywithatowelandletriseuntildoubled,45to60 minutes. Preheat oven to 350 degrees F. Bake loaves until firm and nicelybrowned, 55 to 60 minutes. Remove from the pans and cool on a rack beforeslicing.

Servingsize:1/12loafCalories:123Fat:0.6gCholesterol:0.1mgCarbohydrate:26.0gProtein:5.0gSodium:293mg

TIP

Basil leaves tend to blacken and go limp in the refrigerator. To extend

theirlife,wrapthemindamppapertowelsandthentuckthatpackageinaplasticbag.Theywillkeepforseveraldays.

STRAWBERRYSORBET

Finishasummerdinnerwiththerefreshingtasteofafruitsorbet,whippedupinaflashinablenderorfoodprocessor.(Notethatthedirectionsvaryslightlyfor these twomachines.) Ifyoucan’t findripestrawberries,useother fruit inseason:blackberries,raspberries,apricots,peaches,pears,ornectarines.

FROMMRS.JOHNH.MARTINOFMOUNTDORA,FLORIDA

Bunny Martin has attended the Ornish Residential Lifestyle Retreat inCalifornia.When she had heart surgery nine years ago, doctors told her shehadsixtotenyearstolive.Todayshefeelsbetterthaneverandsaysshewalksfour miles and swims fifty laps a day. She has learned to be assertive inrestaurants, asking for exactly what she wants; now she says chefs enjoypleasingherwithOrnishfood.

SERVES4

1pound(1pint)strawberries,quartered1½cupsapplejuice4freshmintsprigs

Foodprocessormethod:Putquarteredstrawberriesinashallowmetalpanorloafpanandpourapplejuiceovertocover.Coverpanwithplasticwrap.Freezeuntil solid. Remove from freezer 20 to 30 minutes before serving to defrostslightly.Transfer tofoodprocessorandblenduntilmixture is theconsistencyofsherbet.Serveimmediately,garnishingeachportionwithasprigoffreshmint.

Blender method: Freeze quartered berries on a baking sheet. Place frozenberriesinblenderwithenoughapplejuicetoallowblendertowork.Withblenderrunning, add more juice until mixture reaches a sherbet consistency. Serveimmediately,garnishingeachportionwithasprigoffreshmint.

Servingsize:¾cupCalories:66Fat:0.4gCholesterol:0mgCarbohydrate:16.0gProtein:0.5gSodium:3.5mg

TIP

Many store-bought fruit sorbets contain no added fat (check the label),buttheyarealmostalwayshighinsugarand,therefore,incalories.Asthisrecipe shows, sorbetdoesn’tneedadditional sugar if you startwith ripefreshfruitandapplejuice.

ArugulaSaladwithCornandRedOnionsPizzawithRoastedEggplantandPeppers

FreshSlicedFigswithSummerBerries

There’sno reason togoout forpizzawhenyoucanmakeeven tastierpizzaathomewithfreshseasonalvegetables.Serve thisroasted-eggplantversionwithapicture-prettysalad,atossofbrightgreenarugula,redonion,andsweetcorn.Endyourmealwithripefigs,slicedandtoppedwiththebestavailableberries.Ifyoucan’tfindfreshfigs,substituteslicedmelon.

The timing:Make thepizzadough.While it is rising, roast the eggplant andpreparetheotherpizza-toppingingredients.Assembleandbakethepizzas.Whiletheyarebaking,preparethesalad.Whenyouarereadyfordessert,slicethefigsintohalvesorquartersandplaceinfourdessertbowls.Mixtogetherraspberries,blueberries,blackberries,orothersummerberriesandspoonoverthefigs.

ARUGULASALADWITHCORNANDREDONIONS

Arugula isa leafy saladgreenwithanappealingnutty taste.Look foryoung,tenderleaves;olderonescanbepeppery-hot.Becauseithassomuchflavor,it’sa good idea to“stretch” it bymixing itwith other salad greens, such as theprewashed mix of baby greens that many markets now sell in bulk or bags.Tossed with corn kernels and fine slivers of red onion, these greens make abeautifulsaladthatyouwillwanttohaveofteninsummer.

SERVES4

4cupsmixedbabysaladgreens1buncharugula(about4ounces),stemsremoved1½cupsfreshorthawedfrozencornkernels(seeTip)½redonion,thinlysliced2tablespoonsseasonedricevinegar1tablespoonnonfatbottledItaliansaladdressing

Inamediumbowl,combinemixedgreens,arugula,corn, redonion,vinegar,and nonfat dressing. Toss gently to coat all ingredients with dressing. Serveimmediately.

Servingsize:2cupsCalories:76.5Fat:0.72gCholesterol:0mgCarbohydrate:17.0gProtein:3.8gSodium:87.5mg

TIP

Addahandfulofdarkgreenarugulatoyourmixedgreensaladsforatastydose of beta-carotene and vitaminC.This flavorful and nutritious saladgreen is easy to growand increasingly available inmarkets.Wilt it in askilletwithgarlicandtosswithwholewheatspaghetti,orstiritintobeansoup.

PIZZAWITHROASTEDEGGPLANTANDPEPPERS

Addingsomewholewheatflourtothedoughgivesthispizzacrustanuttyflavorand a nutritional boost. Seek out the long, slender Japanese or Chineseeggplants for the topping.Theycookmorequickly,have fewer seeds,andareless bitter than the large globe eggplants. Note that this recipe makes twopizzas,soyouwillneedtwopizzapansorbakingsheets.Ifyoudon’thavetwoovens,youcanbakethemondifferentracksofasingleoven.Inthatsituation,it’sbettertousepizzapansthanbakingsheetssotheheatcancirculatebetter.

If you are only cooking for two, youmay notwant tomake two pizzas atonce.Dividethedoughinhalfbeforethefirstriseandrefrigerateonehalfuntilthenextday.Beforebaking,punchitdown,bringittoroomtemperature,allowittorisetwicemoreasdirectedintherecipe,andtopasdesired.

MAKESTWO12-INCHROUNDS

SERVES4

WholeWheatPizzaDough:1¼cupswarmwater1package(1tablespoon)quick-risingyeast(seeTip)1½cupsunbleachedall-purposeflour1½cupswholewheatflour1teaspoonsugar¾teaspoonsalt

Topping:2½poundsJapaneseorChineseeggplant2cupscannedtomatosauce2teaspoonsmincedfreshoregano2cupsslicedmushrooms1redbellpepper,ribsandseedsremoved,slicedintothinrings1greenbellpepper,ribsandseedsremoved,slicedintothinrings

4ouncesgratednonfatcheeseSaltandpepper1tablespoonmincedparsley

Tomakedoughinafoodprocessor:Putwaterinasmallbowl.Whiskinyeastand2tablespoonsall-purposeflour.Letproofuntilbubbly,about10minutes.Infood processor, combine remaining all-purpose flour,wholewheat flour, sugar,and salt. Pulse to blend. With motor running, add proofed mixture graduallythroughthefeedtube.Keepmachinerunninguntildoughformsaball.Addalittlemore flour if dough seems sticky.Transfer dough to a bowl; coverwith plasticwrapandletriseinawarmplacefor20minutes.Punchdown,cover,andletriseagaininawarmplaceuntildoubled,about30minutes.

Tomakedoughbyhand:Ina largebowl,whisk togetherwarmwater,yeast,and2 tablespoonsall-purpose flour.Letproof10minutes. Inanotherbowl, stirtogetherremainingall-purposeflour,wholewheatflour,sugar,andsalt.Addflourmixturetowatergradually,stirringuntilmixtureformsadough.Youmaynotneedalltheflour.Turndoughoutontoalightlyflouredsurfaceandkneaduntilsmoothandsilky,8 to10minutes.Transfer toabowl,coverwithplasticwrap,and letriseinawarmplace20minutes.Punchdown,coverandletriseagaininawarmplaceuntildoubled,about30minutes.

To make topping: Preheat oven to 450 degrees F. Cut eggplants in halflengthwise.Arrangecutsidedownonanonstickorlightlysprayedbakingsheet.Roastuntiltender,about25minutes.Withaspoon,scrapethesoftfleshawayfromtheskin.Youshouldhaveabout3cupseggplant.

Stirtogethertomatosauceandoregano.Toassembleandbakepizza:Preheatovento450degreesF.Dividedoughin

twoequalpieces.Witharollingpin,rolleachpieceoutoneatatimeonalightlyflouredsurfaceintoa12-inchround.Transfertotwopizzapans,eithernonstickorlightly sprayedwithnonstick spray (seeTip).Puthalf the sauceoneach round,spreadingitevenlywiththebackofaspoontowithin½inchoftheedge.Dividetheeggplantevenlybetweenthetworounds.Topwithmushrooms,thenalternatingringsofredandgreenbellpepper.Sprinklewithcheeseandwithsaltandpepperto taste. Bake until crust is golden brown on the bottom and edges, about 25minutes. If you are baking the pizzas on two different racks of a single oven,switchtheirpositionhalfwaythroughbaking.Whendone,sprinklewithparsley.

Servingsize:½ofone12-inchpizzaCalories:446.5

Fat:1.9gCholesterol:4.4mgCarbohydrate:93.5gProtein:18.0gSodium:389.0mg(withnosaltaddedtotopping)

TIP

Quick-risingyeastisahigh-activityyeaststrainthatcancutdough-risingtime inhalf.Youcanuseregularyeast,butexpect therisingtimestobeabouttwiceaslongasindicatedintherecipe.

FreshTomatoBruschettaRisottowithCornandRedPeppers

SteamedSugarSnapPeasQuickPeachSherbet

Think of risotto—like pasta—as a showcase for whatever vegetables are inseason.Onceyouhavemasteredtherisotto-makingtechnique(it isn’thard),youwillbeable to adapt thedish throughout theyear to thevegetablesyouhaveathand.Insummer,addsweetcornkernelsanddicedredpeppersforaparticularlycolorfulvariation.Thencontrastthecreamyrisottowithcrispsteamedsugarsnappeas, the sweet peaswith the edible shell.While you stir the risotto, enjoy anItalianappetizerofjuicyseasonedfreshtomatoesontoastedbread.Concludethemeal with a fresh peach sherbet that is so creamy, guests might think it is icecream.

Thetiming:Freezethepeachesseveralhoursaheadorthedaybefore.About45 minutes before you are ready to eat, make the tomato bruschetta. You cannibbleontheminthekitchenwhileyoupreparetherisottoandpeas.Firsttrimthepeas,removingthestrings,andputtheminabambooorcollapsiblemetalsteamer.Thenmaketherisotto.About5minutesbeforetherisottoisready,putthesteamerbasketoversimmeringwater,coverandsteamthepeasuntilcrisp-tender.Makethesherbetjustbeforeyouarereadytoeatit.

FRESHTOMATOBRUSCHETTA

Italiansmakebruschetta(pronouncedbrew-sketta)whenevertheycangettheirhandsonsweet,vine-ripetomatoes.Theychopthetomatoes,seasonthem,andthenpile themoncrisp toast foraneasysummer firstcourse.Capersmakeaniceaddition.Besuretosqueezeoutallthejuicebeforeyouchopthetomatoessothetoastsdon’tgetsoggy.

FROMBETTYCRISAFIOFBAYVILLAGE,OHIO:

Frank and Betty Crisafi have attended the week-long Ornish retreat inCalifornia.Frankhaslostmorethanfiftypoundsontheprogram,andBettyhasbecomeadeptatcookingReversalDietfoods.Infact,shehastaughtlocalchefsathingortwo.Shegavethechefatherfavoriterestaurantarecipeandaskedhimtoprepareitforher.Nextthingsheknewitwasonthemenu.Therecipe?Hereitisforyou.

SERVES4

8Frenchbaguetteslices,½inchthick,cutonthediagonal2largeripetomatoesor4to5plum(Roma)tomatoes¼cupmincedredonion6to8freshbasilleaves,tornintosmallpieces1tablespoonredwinevinegar2teaspoonsmincedgarlicSaltandpepper

Toastthebaguetteslicesonbothsidesuntildry.Setaside.Halvetomatoesandsqueezeout juiceandseeds.Choptomatoesinto¼-inch

dice and transfer to small bowl. Add onion, basil, vinegar, and garlic. Stir tocombine.Seasontotastewithsaltandpepper.

Dividetomatomixtureevenlyamongtheeighttoasts.Serveimmediately.

Servingsize:2piecesCalories:178Fat:2.2g

Cholesterol:0mgCarbohydrate:34.5gProtein:5.7gSodium:323.3mg

TIP

Here’s another bruschetta idea from Lydia Karpenko of Danville,California.Topbaguettesliceswithalittlenonfatmayonnaiseandtoastina350degreeF.ovenuntilbrowned,10to15minutes.Spreadwithalittlefat-freecreamcheesemixedwithgarlic,thentopwithathintomatoslice,athincucumberslice,andsomefreshbasil.LydiaandVicKarpenkowereintheoriginalgroupofOrnishresearchparticipants.Lydiahasbecomeanexpert inReversalDiet cooking.Herdishes are always favorites at thecookingdemonstrationsattheOrnishretreatsinCalifornia.

RISOTTOWITHCORNANDREDPEPPERS

Italian cookbooks tell you to add the broth a little at a time when makingrisotto,but thismethodworks justaswelland is less trouble.Theresult isacreamyricedish,studdedwithkernelsofsweetcornandredbellpepper.

SERVES4

5cupsVegetableBroth,homemadeorstore-bought,ormoreasneeded1½cupsArboriorice1cupdicedredbellpepper½cupdicedRoastedOnions1garlicclove,minced1cupfreshcornkernels,cutfromthecob(seeTip)¼cupfreshbasilchiffonade(seeTip)Saltandpepper

Putbrothinasaucepanandbringtoasimmer;adjustheattokeepbrothbarelysimmering.Inasaucepan,combinerice,bellpepper,onion,garlic,and3cupshotbroth. Bring mixture to a simmer over moderately high heat, adjust heat tomaintain a simmer, and cook, stirring occasionally, untilmost of the liquid hasbeenabsorbed,about10minutes,stirringoccasionally.Addmorehotbroth1cupat a time, stirring often and waiting until rice has absorbedmost of the liquidbeforeaddingmore.After8moreminutes,thericeshouldstillbealittlefirmtothebite,anditshouldhaveabsorbedabout5cupstotalliquid.Addcornandcook2minutesmore, adding a littlemore liquid if rice seems underdone ormixtureseemsdry.Risottoshouldbecreamy,butnotsoupy.Removefromheatandstirinbasil.Seasonwithsaltandpepper.Serveimmediately.

Servingsize:1¼cupsCalories:317gFat:0.7gCholesterol:0mgCarbohydrate:71.0gProtein:6.5gSodium:35.0mg

TIP

Onelargeearofcornyieldsabout1cupofcornkernels.Cutthestemoff,settheearonthestemend,andslicedown,fromtiptostem,allthewayaroundtheeartoremovethekernels.

QUICKPEACHSHERBET

Ifyoustartwithsweet,ripefruit,youdon’tneedtoaddmuchsugartomakeatastyfruitsherbet.Justfreezethecut-upfruit,thenpureeitwithalittlesugarand nonfat sour cream—no ice cream freezer required. This makes a soft,creamysherbetthatshouldbeservedimmediately.

SERVES4

4mediumpeaches,peeled,pitted,andcoarselychopped½cupnonfatsourcream2tablespoonsplus2teaspoonssugar2teaspoonslemonjuice1teaspoonvanillaextract4sprigsfreshmint(optional)

Freezethechoppedpeachesonabakingsheetuntilfrozenhard,severalhoursorovernight.

Inasmallbowl,whisktogethersourcream,sugar,lemonjuice,andvanilla.Transfer frozen peaches to a food processor and pulse untilmixture is like

snow.Addsourcreammixtureandblenduntil smoothandcreamy, stopping themachine and scraping down the sides of the bowl once or twice. Serveimmediately,garnishingeachportionwithamintsprig,ifdesired.

TIP

This recipe works beautifully with other fresh fruit (try mangoes,strawberries,orblackberries)andwithstore-boughtfrozenfruit.

Servingsize:¾cupCalories:84.5Fat:0.7gCholesterol:0mgCarbohydrate:21.0gProtein:1.6gSodium:60.0mg

HOLDONTOTHOSENUTRIENTS

Youcanminimizevitaminandminerallossinfreshproducebystoring,handling,and cooking it properly.Here are a fewpointers to helpyouholdon to all thenutrientsyoucan:

•Tomaintainmaximumnutrients, limit the foods’exposure to light, air,heat,andwater.•Don’tchoporslicefruitsandvegetablesuntilyouarereadytousethem.•Washyourproduceunderrunningwater,orletstandbrieflyinseveralchangesofwater.Soakingfruitsandvegetablesinwatercancauselossofthewater-solublevitamins.•Sincemostnutrientsarejustundertheskin,it’sbesttocookfruitsandvegetables with their skin on. If you can’t eat the skin, peel it aftercooking.•Ifyoucan’tsteamvegetables,thencooktheminthesmallestamountofwaterpossible, inacoveredpotor in themicrowave, for the shortestamount of time possible. Then “retrieve” the nutrients by adding thecookingwatertoasoup,sauce,orstew.•From the standpoint of safeguardingnutrients, it’s better to undercookthanovercook.

STEAMITRIGHT

Vegetablescookedbysteamretainmoreoftheirnutrientsthanvegetablescookedinalargequantityofboilingwater.That’sbecausevitaminCandthe?vitamins,which are bothwater-soluble, leach into the boilingwater. You can “retrieve”some of the vitamins by using the cookingwater in another dish, but it’s ofteneasierjusttosteam.Hereareafewguidelinesfordoingitproperly.

Formaximumnutrient retention, before steaming, cut vegetables into chunksbut not into small pieces.By cuttingup the vegetables, you shorten the cookingtime and thus minimize nutrient loss. But cutting them up also exposes moresurfacestoair,speedingupnutrientloss.Sothebestapproachisthemiddlepath:cutthemup,butnottoomuch.

Youcansteamvegetablesonaconventionalstovetoporinyourmicrowave.

Here’show:

ConventionalStove-TopMethod:Steaminacoveredpotwiththefoodabove—notin—boilingwater.Ifthewatertouchesthefood,itcanleachoutnutrients.

Forbestresults,useeitherabamboosteameroracollapsiblemetalsteamer.Bamboo steamers are sold in cookware stores and inmarkets catering to a

Chinese clientele. They come in a range of sizes, but a 12-inch steamer isprobablythemostuseful.Youneedonlyonelid,butyoumaywanttwobaskets;they stack neatly in tiers, allowing you to steam a couple of different things atonce.

Thesebamboosteamersaredesignedtofit insideawok,withboilingwaterunderneath.Makesureyoursteamerisabout2inchessmallerthanyourwoksoitwillfitinsideproperly.YoucanalsosetasteameroveraDutchovenorapotthatisslightlysmallerindiameter.Becarefulthatthesteamerdoesn’tgettooclosetotheheatsource,oritcouldburn.

You can put vegetables in two tiers of the steamer, although the food in theuppertierwillcookmoreslowly.Oryoucanusethelowertierforsteamingandtheuppertierforreheatingsomethingthat’salreadycooked,suchascorntortillas.

Youcanalsosetabamboosteameroverapotofsimmeringsouporstewsothatfoodscancookorreheatinthatflavorfulsteam.

Mostfoodscanbeplaceddirectlyonthewovenstripsofthesteamer.Thisisparticularly convenient for long vegetables like asparagus and broccoli spears,whichcanlayflatinthesteamer.Toreheatleftovergrainsinasteamer,putthemonaheatproofdinnerplateorinaheatproofglasspiepanthatcanfitinsidethesteamer.

Tosteam,fillyourwokorpotwithaninchorsoofwater—enoughsothatitwon’tboilawayduring thecooking.Bringwater toaboil, thenset thecoveredsteamer over the water. Keep water simmering, adding more hot water if itthreatenstoboilawaybeforethefoodiscooked.Somepeopleputapennyinthewater so they can hear it rattle.When the penny stops “dancing,” the water isabouttoboilaway.

You canput bay leaves, parsley stems, thyme sprigs, coriander seed, lemonpeel,wine,orotherseasoningsinyoursteamingliquidtoflavorit.Thesteamwillimpartthoseflavorstothefoodsubtly.

Cleanbamboosteamersafterusewithhotwater(nosoap)andascrubbrush.Drythoroughly.Storetheminawell-ventilatedspotsotheydon’tmildew.(They

lookprettyhangingonakitchenwall.)Collapsiblemetalsteamersfitinsidealmostanysizepot,adjustingthemselves

tofitthepot.Theyareinexpensiveandeasytoclean.Theirmaindisadvantageisthattheytendtohaveshort“legs,”soyoucan’tputmuchwaterunderthem.Ifyouaresteamingsomethingthattakesmorethanafewminutes,youmayneedtoaddmoreboilingwater at somepoint.Take care tokeep thewater level below thefood.

Tousea collapsiblemetal steamer,bringwater to aboil in theappropriatepot. Fill the steamer basket with the trimmed vegetables. Carefully lower thesteamer into thepot,makingsure it isover,not in, thewater.Cover thepotandadjust heat to keepwater simmering.When vegetables are done to your liking,uncover(standback—thesteamwillbehot)and,withapotholder,liftthesteameroutbyitscenterring.

MicrowaveMethod:Place cut-up vegetables in a microwave-safe baking dish with 2 tablespoonswaterperpound.Coverwitha lidorplasticwrapandmicrowaveonhighuntildonetoyourtaste.Mostvegetableswilltake5to10minutes,dependingontheirsize and shape and the power of your oven. Stir or rearrange the vegetableshalfwaythroughformoreevencooking.Rememberthatthefoodwillcontinuetocookfrominternalheatafterit’sremovedfromtheoven,soundercookslightly.

Or consider buying an electric rice cooker/food steamer. Severalmanufacturersnowmakethiselectricalappliance,whichyoucanusetosteamriceand vegetables or make soups. These convenient appliances are virtuallyfoolproof,keepyourstoveburners free forothercooking,andkeepfoodwarm.Driptraysinthesesteamerskeepfoodawayfromthecookingwater,whichmeansfewervitaminsandmineralsareleachedintothewater.

Lentil,Cucumber,andRadishSaladBakedBulgur-stuffedTomatoes

HerbedYogurtSauceWholeWheatPitaBreadChilledCantaloupeandHoneydewWedges

Stuffing vegetables with grains is a common practice in Greek, Turkish,Lebanese, and other eastern Mediterranean kitchens. When large, vine-ripetomatoesappearinyourmarket,trystuffingandbakingthemwiththerichlyspicedbulgur and corn pilaf in the followingmenu. (The pilaf is also excellent on its

own.) A creamy yogurt sauce makes the perfect accompaniment, both for thetomatoesandforthecoollentilsalad.Servethemelonafterward,butifyouhaveyogurtsauceleftover,keepitonthetable.Itissurprisinglyappealingwithmelon.

The timing:Cook the lentils first.While they are cooking and then cooling,stuff and bake the tomatoes. While the tomatoes are baking, marinate thecucumbers and radishes for the salad andmake the yogurt sauce.Assemble thesaladjustbeforeserving.Atdesserttime,halveandseedthechilledmelons,thencutintothinwedges.Servewithwedgesoflemonorlime.

LENTIL,CUCUMBER,ANDRADISHSALAD

Marinating the cucumber and radish slices briefly in seasoned rice vinegargives this beautiful summer salad its refreshing character. Take care not toovercook the lentils. They shouldmaintain their shape. Taste them frequentlytowardtheendof thecookingtimetocatchthemwhentheyaredonebutstillfirm.

SERVES4

1cupdriedlentils2cupsVegetableBroth,homemadeorstore-bought1½cupsthinlyslicedhalvedcucumbers,peeledifnecessary(seeTip)½cupthinlyslicedradishes¼cupseasonedricevinegar2tablespoonschoppedfreshchives2teaspoonsnonfatbottledItaliansaladdressingSaltandpepper

Rinse the lentils in a sieve.Combine lentils andbroth in amediumpot andbringtoaboiloverhighheat.Reduceheattomoderatelylowandcook,partiallycovered,untillentilsarejusttender,25to30minutes.Drainandletcool.

Combinecucumbers,radishes,andvinegarinamediumbowlandtosstomix.Letmarinate15 to20minutes.Gentlystir in lentils, chives,andsaladdressing.Seasontotastewithsaltandpepper.

Servingsize:¾Calories:169Fat:0.6gCholesterol:0mgCarbohydrate:29.0mgProtein:14.0gSodium:21.3mg(withnosaltadded)

TIP

Thehothouse-grownEnglishcucumbersdon’tneedpeeling,butyoushouldpeel waxed cucumbers. To make English cucumber slices even prettier,“score” them with a fork: Draw the tines of a fork the length of thecucumberjustdeepenoughtopiercetheskin.Repeatallthewayaroundthecucumber,thenslice.

BAKEDBULGUR-STUEFFEDTOMATOES

Thetomatoescanbestuffedupto4hoursinadvance,refrigerated,andbakedjust before serving. If you can find tomatoes with some of the stem stillattached,they’llmakethisdishlookparticularlypretty.

SERVES4

4largetomatoesSalttotaste,plus½teaspoonBlackpepper1cupVegetableBroth,homemadeorstore-bought½teaspoonturmeric½teaspoongroundcuminCayennepepper1smallzucchini,in¼-inchdice

¼cupchoppedonion2teaspoonsmincedjalapeñochile(seeTip)1½teaspoonmincedgarlic½cupbulgur¾cupcornkernels,freshorthawedfrozen(seeTip)

Cut a horizontal slice about ½ inch from the stem end of each tomato,reservingthetops.Usingaspoonormelonbailer,removetheseedsandpulpfromeachtomato.Seasontheinsidesofthetomatoeslightlywithsaltandblackpepperandplaceupsidedownonpapertowelstodrain.

Inamediumsaucepan,combinebroth,turmeric,cumin,½teaspoonsalt,andapinchofcayennepepper.Bring toaboiloverhighheat.Stir inzucchini,onion,jalapeño,garlic,andbulgurandreturn toaboil.Cover, reduceheat to low,andcookuntilliquidhasbeenabsorbedandbulguristender,about15minutes.Stirincornkernels.

Preheatovento350degreesF.Chooseabakingdishjustlargeenoughtoholdthetomatoesandspraywithnonstickspray(seeTip).Placetomatoescutsideupinthedish.Filleachwith½cupofthebulgurfilling.Replacetomatotops.Bakeuntiltomatoesareheatedthroughbutnotfallingapart,25to30minutes.

Servingsize:½cupCalories:133Fat:1.0gCholesterol:0mgCarbohydrate:30.0gProtein:5.2gSodium:13.0mg

TIP

Mostofachile’sheatisn’tintheseeds,asmanypeoplethink,butinthewhitetissuethatholdstheseeds.Ifyouwantamilderchileflavor,halvethechileandscrapeoutthewhiteribsandseeds.(Wearglovesifyouaresensitive to the chile’s heat.) If you can take theheat,mince thewholechile.

HERBEDYOGURTSAUCE

Adollopofthislivelysaucecomplementsboththelentilsaladandthestuffedtomatoes.Youmaydecideit’ssomethingyouwanttokeepinyourrefrigeratorall the time fordrizzlingonsandwiches, sliced tomatoes, steamedvegetables,orsaladgreens.

SERVES4

¾cupnonfatplainyogurt2tablespoonschoppedfreshcilantro1tablespoonchoppedfreshmint2teaspoonsmincedjalapeñochile(seeTip)1teaspoonfreshlimejuice1teaspoonbrownsugar

Ina smallbowl, combineyogurt, cilantro,mint, chili, lime juice, and sugar.Stiruntilwellmixed.Serveimmediatelyorrefrigerateupto2days.

Sewingsize:¼cupCalories:26.5Fat:0.7gCholesterol:0.77mgCarbohydrate:4.0gProtein:2.4gSodium:32.7mg

TIP

Itmaysoundunlikely,butthiscreamysaucemakesanirresistibledipforfreshmelonorpineapple.

WhiteBeanSaladwithZucchini,Tomato,andBasilPastawithCreamyRedPepperSauce

WholeGrainBreadFreshApricotClafouti

Apricotshave sucha short season that it’swise to enjoy themwhile they last.Here,theystarinanold-fashionedFrenchdessert,asimplebakedcustardcalleda clafouti (cla-foo-tee). On theway to dessert, you’ll find an easywhite beansaladenhancedwithzucchini, tomato,garlic,andherbs;andpasta tossedwithadelightfulredpeppersaucethat’smadein15minutes.Insteadofservingthesaladand pasta together, serve them in courses. Intentionally slowing themeal downgives you a chance to relax more with friends and family at the table.What’smore,whenyoueatslowly,youarelesslikelytoovereatbecauseyougiveyourbodythechancetotellyouit’sfull.

The timing: Make the bean salad first, up to the point of putting it on thespinachleaves.Maketheredpeppersauceandsetasidewhileyouheata largepotofsaltedwaterforthepasta.Whilethewaterisheating,prepareandbakethedessert.Arrange the bean salad on its spinach bed, then sit down and enjoy it;cookthepastawhenyouhavefinishedyoursalad.

WHITEBEANSALADWITHZUCCHINI,TOMATO,ANDBASIL

Contrasting textures, colors, and flavors give this salad its appeal. To savetime, buywashed and dried spinach leaves, available in bags, in bulk, or inyour supermarket’s salad bar. If you prefer, you can make this salad withchickpeas,kidneybeans,pintobeans,blackbeans,orwholehominy.

SERVES4

2 (15-ounce) cans small white beans, rinsed and drained, or 3 cups home-cookedwhitebeans1cupdicedzucchini½cupdicedfreshtomato

2 tablespoons nonfat bottled Italian salad dressing 1 teaspoon red winevinegar1clovegarlic,minced6freshbasilleaves,inchiffonade(seeTip)Saltandpepper4cupsshreddedfreshspinachleaves

Inamediumbowl,combinebeans,zucchini, tomato,saladdressing,vinegar,garlic,basil,andsaltandpeppertotaste.Tossgently.

Arrangespinachleavesonaservingplatter.Moundbeansaladinthecenter.

Servingsize:1cupspinach,1cupbeansaladCalories:256Fat:0.9gCholesterol:0mgCarbohydrate:50.0gProtein:16.6gSodium:520.0mg(withcannedbeans)

TIP

Bean salads are a nutritionally sound addition to summer meals andpicnics.Experimentwithdifferentbeanvarietiesandwithvegetableandherb additions. Try combining beanswith fresh corn, cucumbers, celery,red and green peppers, or chopped fresh green beans. Seasonwith dill,mint,orcilantro.Addchoppedchives,greenonions,orredonionsforabitofabite.Beansarehighinproteinandcomplexcarbohydratesandlowinfat. And don’t worry that you are tossing out nutrients when you rinsecannedbeans.Mostofthenutrientsareretainedinthecookedbean.

PASTAWITHCREAMYREDPEPPERSAUCE

Thebestpastachoices for thisdishareshapeswithgroovesorholes thatcan trap the luscious sauce. Try fusilli (spirals), rotelle (wagon wheels),conchiglie(shells),orpennerigate(ridgedtubes).Onanotheroccasion,makeabatchofthesaucetodrizzleonsteamedcauliflower,broccoli,orpotatoes.

SERVES4

2largeredbellpeppers,seedsandribsremoved,thendiced1cupdicedonion1garlicclove,minced½teaspoonmincedfreshthyme2cupsVegetableBroth,homemadeorstore-bought½cupnonfatsourcreamSaltandcayennepepper1pounddriedpasta(seesuggestionsabove)

In a large skillet, combine bell peppers, onion, garlic, thyme, and ½ cupvegetablebroth.Bringtoasimmerovermoderateheatandsimmer5minutes.Addremaining 1½cups broth, cover, and simmer until peppers are tender, about 10minutes.Whiskinsourcreamandreturntoasimmer,thenremovefromheat.

Pureemixture in a foodprocessor or blender until smooth. Strain through afinesieve to removebitsofpepperskin.Return toskillet.Seasonwithsaltandcayennepepper.Reheatandkeepwarm.

Bringalargepotofsaltedwatertoaboiloverhighheat.Addpastaandcookuntilaldenteaccordingtopackagedirections.Drainandtransfertoawarmbowl.Addsauceandtosstocoat.Serveonwarmplates.

Servingsize:2cupspasta,½cupsauceCalories:462Fat:1.9gCholesterol:0mgCarbohydrate:94.3gProtein:16.3gSodium:220.3mg

TIP

Redbellpepperswereformerlygreenbellpeppers,buttheystayedontheplant longenough toripen.Theyaregreat sourcesofvitaminsAandC.Take advantage of their relatively low price in summer and enjoy themoften.Slicedintostrips,theymakeasweetandsatisfyingsummersnack.

FRESHAPRICOTCLAFOUTI

Aclafouti isaclassicFrenchfruitdessert,acrossbetweenapuddingandacustard.Thisversionisparticularlydelicate,acreamycustardsurroundingnuggetsofsoft-cookedapricots.

SERVES6

1poundfreshapricots2tablespoonsflour1cupnonfatmilk2tablespoonsplus2teaspoonssugar1teaspoonvanillaextract½cupliquideggsubstitute

Preheat oven to 375 degrees F. Cut the apricots in quarters if small, or insixthsiflarge,discardingthepit.Setaside.

Putflourinasmallsaucepan.Whiskinenoughofthemilktoformapaste,thengradually whisk in the remaining milk, sugar, and vanilla. Bring to a boil,whisking constantly, over highheat.Mixturewill thicken considerably.Removefromheat,cover,andletcool10minutes,thenwhiskinliquideggsubstitute.

Put apricots in a 9-inch pie pan, either nonstick or lightly sprayed withnonstick spray (see Tip). Pour in milk mixture and bake until firm and lightlycolored,about25minutes.Theclafoutiwillbehandsomelypuffedbutwillfallalittleasitcools.Servewarm.

Servingsize:⅙oftheclafoutiCalories:112

Fat:0.5gCholesterol:0mgCarbohydrate:23.0mgProtein:5.3gSodium:88.0mg

TIP

Usethisrecipetomakeclafoutiwithotherfruitsinseason,suchaspittedcherries,slicedpeaches,orpruneplums,orwithcannedapricotswithnosugaradded.

TwoMiddleEasternSalads:Hummus(CreamyChickpeaPuree)Tabbouleh

(BulgurandParsleySalad)HeartsofRomaineFreshTomatoSoup

WarmWholeWheatPitaBreadSpicedPoachedPeaches

Hummusandtabbouleh—bothLebaneseappetizers—arenowsopopularinthiscountry that you find them inmanyAmericandelis.But they canbe high in fat,especially the hummus. It takes only half an hour tomakeboth of these low-fatversions,andtogether,theyareaninvitingopenerforasummermeal.Servethemwithheartsofromainefordippingandscoopingandwithwedgesofpitabread,thenfollowwithasimplefreshtomatosoupthatistheessenceofsummer.Wholepoachedpeachesinagentlyspicedsyrupendthemealonasatisfyingsweetnote.

The timing: Make the peaches first and chill, if desired. Then prepare thesoup,hummus,andtabboulehinwhateverorderyoulike.Thetimingisnotcriticalinthismenu;allthefinisheddishescanstandtowaitfortheotherswithnolossofquality.

HUMMUS

(CreamyChickpeaPuree)

You won’t miss the high-fat tahini (sesame seed paste) in this version ofhummus;ittastesplentyrichandflavorfulwithoutit.Onceyouseehoweasyitistomake,you’llprobablywanttohaveitonhandoften.Hummusisaterrificdipforraworsteamedvegetablesandanexcellentsandwichspread.

SERVES4

1(15-ounce)canchickpeas(garbanzobeans)2tablespoonslemonjuice¼teaspoongroundcumin1smallgarlicclove,mincedPinchcayennepepper2tablespoonsmincedparsley1tablespoonmincedredonion

Drain chickpeas, reserving juice. Do not rinse. Transfer peas to a foodprocessororblenderandblendwith½cupreservedchickpeajuice,lemonjuice,cumin,garlic, andcayenne.Addparsleyand redonionandpulsebriefly just tomix.

Servingsize:½cupCalories:134.5Fat:2.1gCholesterol:0mgCarbohydrate:22.5gProtein:7.2gSodium:359.0mg

TIP

Forarealsummertreat,makeahummusandtomatosandwichontoastedwholewheatbreadorawholewheatbagel.Spreadbreadwithhummus;addslicedtomato,sprouts,andthinlyslicedredonionandgreenpepper.

TABBOULEH

(BulgurandParsleySalad)

SpoonthisLebanesesaladintopalegreenromainespearsorscoopitupwithwedgesofwarmwholewheatpitabread.Youmightwanttodoublethisrecipeand have the remainder for lunch the next day. Tabbouleh makes a greatsandwich:pileitintopitabreadalongwithshreddedlettuce,slicedtomato,andaspoonfulofHummusornonfatyogurt.

SERVES4

1cupbulgur½cupdiced,seeded,peeledcucumberSalttotaste,plus½teaspoon3tablespoonslemonjuice1teaspoonmincedgarlicPepper1cupdicedfreshtomato1cupchoppedparsley1tablespoonchoppedfreshmint

Bring1cupwater toaboil inasmallsaucepan.Addbulgur,cover, removefromheat,andletstand25minutes.

Sprinklecucumberwith½teaspoonsalt.Placeinasievesetoverabowlandletdrain20minutes.Presslightlyonthecucumbertoreleasemoisture.

In a small bowl,whisk together lemon juice, garlic, and salt and pepper totaste.Transferbulgur toa largebowl,add lemon juicemixture,andfluffwithafork to blend. Stir in tomatoes, cucumbers, parsley, andmint. Taste and adjustseasoning.

Servingsize:1cup

Calories:166Fat:0.85gCholesterol:0mgCarbohydrate:36.2gProtein:6.4gSodium:296.8mg

TIP

Be sure to buy bulgur and not plain cracked wheat. Bulgur is crackedwheat thathasbeensteamed, thendried, so itneedsonly tosoak inhotwatertosoften.

THINKPLANNED-OVERS,NOTLEFTOVERS

Youcangetarunningstartonmanymealsbyregularlycookingextra.Areyoumakingminestrone?It takesmaybe10percentmoretimetomaketwiceasmuchsoup,animpressivereturnonyourinvestment.Thenextday,theextrasoupcanbethickened with pureed beans and served over pasta or polenta, or pureed andseasonedwithherbstomakeittastefreshandnew.

Avoidthetemptationtomakehugequantitiesoryouwilllikelytireofthedishbeforeyoufinishit.(Vegetablebrothexcepted—youcan’thavetoomuchinyourfreezer.)Butasecondday’ssupplyoflastnight’sgrains,beans,orvegetablescangive you a leg up on meal preparation. Bean dishes even seem to improveovernight.

Besure topack theextra food inairtightplasticcontainers.Otherwise, theycanlosemoistureandpickupodorsfromtherefrigerator.

Extracookedbroccoli?ServeitasachilledsaladwithnonfatItaliandressinganddicedpimiento;orsliceandaddtoamixedgreensalad;orchopandaddtosteamedbrownriceormillet;orreheatwithsautéedonionsandgarlicandserveoverpasta.

Extracooked turnips,carrots,sweetpotatoes,corn?Leftovervegetablescan

be pureedwith vegetable broth tomake soup.Add nonfatmilk or yogurt for acreamiertexture.Seasonwithherbs,sun-driedtomatoes,orgroundginger.Foraheartiersoup,addsmallpastashapesorcookedrice.

Extrabeanorvegetablestew?Reheatandstuffapitawithitormakeaburrito,addingshreddedlettuceorcabbage,choppedfreshtomato,andcilantro.

Extra chili?Ladle it into awarmbun for a “sloppy Joe;” or stretch itwithcanned beans and diced squash and spoon it over rice; or serve it overwholegrain toast and top with grated nonfat cheese to make a hearty open-facesandwich.

Extra rice?Simmer in nonfatmilk and thickenwith cornstarch tomake ricepudding; or reheat for breakfast with nonfat milk, brown sugar, and raisins orchoppeddates.

Extra cooked greens? Add chopped cooked kale, chard, beet greens, orcollardstotomatosauceforpasta;tosswithsteamedwildriceorcouscous;stirinto a pot of braisedbeans; or dresswithHerbedYogurtSauce and serve as asalad.

Extracookedbeans?Addvegetablebroth,pasta,andchoppedvegetables tomakeasoup;orpureeanduseasasandwichspreadordip.

FRESHTOMATOSOUP

Thisbasicbutflavorfultomatosoupcanbe“accessorized”tosuityourmood.Serve it hot or cold,with a splashof balsamic vinegar or a dollopof nonfatsour cream or yogurt, or add chopped fresh herbs such as basil, cilantro,oregano, or parsley. You could also add cooked pasta or float HomemadeCroutonsontop.

SERVES4

4poundsfreshtomatoes,peeled,seeded,andcoarselychopped(seeTip)½cupVegetableBroth,homemadeorstore-bought

¼cupchoppedonionSalt

Inamediumnonreactivesaucepan,combinetomatoes,broth,onion,andsaltto

taste.Bringtoaboiloverhighheat.Reduceheattomoderateandcookuntilonionistender,about15minutes.

Servingsize:1cupCalories:77.5Fat:1.2gCholesterol:0mgCarbohydrate:17.1gProtein:3.1gSodium:30.0mg(withnosaltadded)

TIP

Makeadoubleortriplebatchofthissoupandenjoyitovertwoorthreenights,indifferentguises.Tryitonenightasis;thenextnightwithpastashells, white beans, and diced zucchini; the third night, with rice andspinach.

SPICEDPOACHEDPEACHES

Candied ginger, cinnamon, and vanilla flavor the poaching liquid for thesepeaches. If you can’t find candied ginger (usually available on the supermarketspicerack),substituteapinchofgroundginger.Youcouldusethesamedeliciouspoachingliquidforapricots,nectarines,orpears.

SERVES4

2tablespoonssugar1tablespoonlemonjuice2teaspoonsmincedcandiedginger(seeTip)1teaspooncornstarch1cinnamonstick½vanillabean,quarteredlengthwise

4mediumpeaches,peeled(seeTip)

Inamediumsaucepan,combine2cupswaterwithsugar,lemonjuice,ginger,cornstarch,cinnamon,andvanillabean.Whisktodissolvecornstarch.Bringtoaboil overmoderately high heat. Add the peaches and adjust heat tomaintain agentlesimmer.Cookpeaches, turningthemoverwithaspoonoccasionally,untiltheyare tenderwhenpiercedwithaknife,about10minutes.Transfer themtoaservingbowlwithaslottedspoon.Raiseheattohighandbringpoachingliquidtoaboil.Boiluntilreducedto1cup,about5minutes.Cool,thenpouroverpeaches.Serveeachpeachwith¼cupoftheflavorfulpoachingliquid.

Servingsize:1peach,¼cupsauceCalories:70Fat:0.7gCholesterol:0mgCarbohydrate:18.0gProtein:0.6gSodium:0.6mg

TIP

Thisrecipecallsforcookingandservingthepeacheswhole.Ifyoucanfindfreestone peaches, you can halve them, remove the pit, and poach thehalves.Notethatthehalveswillcookmorequickly.

CornPancakesSwissChardwithRoastedOnionsCucumberandPotatoSoupwithDill

WholeGrainBreadFreshBlueberriesandRaspberries

Thecombinationofairycornpancakeswithwell-seasonedchardisoneofthemostpopulardisheschefJean-MarcFullsackmakesat theweek-longretreatsfor Ornish program participants. They are easy to reproduce at home; serve

them as a first course before bowls of delicate cucumber-potato soup. Fordessert,alternatelayersofblueberriesandraspberriesinaprettycompotedishorindividualwineglasses.

Thetiming:Makethesoupfirst,thenmaketheSwisschard.Setbothaside.Makethe pancakes, reheating the chard just before the pancakes are ready. Servepancakeshotoffthegriddle,withthechardalongside.Thenreheatthesoupforasecondcoursewithabasketofwholegrainbread.Assembletheberrydessertjustbeforeserving.

CORNPANCAKES

Thesearesomeofthelightestpancakesyou’llevereat,thankstotheaeratingpower of egg whites. Eat them hot off the griddle with Swiss Chard withRoastedOnionsorwithafavoritesalsa.Anddon’tjustreservethemfordinner;they would be a nice treat for Sunday breakfast with a little fat-free fruitchutneyormaplesyrup.

SERVES4

1½cupsfresh,canned,orthawedfrozencornkernels(seeTip)3largeeggwhites⅓cupsofttofu¼cupunbleachedall-purposeflour1tablespoonchoppedparsley½teaspoonbakingpowder½teaspoonsalt¼teaspoonblackpepper

Setaside½cupcornkernels.Inafoodprocessororblender,blendremaining1cupcornwith1eggwhite, tofu, flour,parsley,bakingpowder, salt, andpepperuntil smooth, stopping once to scrape down the sides of the container. Transfermixturetoabowlandstirinreservedwholecorn.

In another bowl, beat the remaining 2 egg whites to soft, moist peaks thatdroopslightlywhenthebeaterislifted.Scooptheeggwhitesontothecornbatter

andfoldthemingentlywitharubberspatula.Preheatoventolow.Sprayanonstickskilletlightlywithnonstickspray(see

Tip) and place overmoderate heat.When the skillet is hot enough tomake thebattersizzle,makepancakes,using¼cupbatterpercake.Cookuntilbrownedonthebottom,2to3minutes,thenturnandcookuntilcakesaregoldenbrownontheother side, about 2moreminutes.Transfer to a platter andkeepwarm inoven.Continueuntilallbatterisused.

Servingsize:3three-inchpancakesCalories:124Fat:2.3gCholesterol:0mgCarbohydrate:19.8gProtein:8.5gSodium:333.5mg

TIP

Ifyou’re shorton time, replace the cornpancakeswith cornon the cobservedMexican style:with a swipe of nonfat sour creamand a dash ofchilipowder.

SWISSCHARDWITHROASTEDONIONS

Youcanadaptthisrecipetowhatevergreensyouhave:spinach,kale,collards,orbeetgreens,forexample,Justadjusttheboilingtime(spinachtakessecondsto cook; collards take severalminutes), andmake sure to transfer the boiledgreenstoicewatertostopthecookingandpreservethenutrients.Theroastedonionandsoftenedredpepperaddapleasingsweetnesstothedish.Onanotherevening,servethesesavorygreensasasauceforspaghetti.

SERVES4

½bunchSwisschard(about10ouncestotal)

1cupdicedredbellpepper2garliccloves,minced½cupVegetableBroth,homemadeorstore-bought1largeRoastedOnion,peeledanddicedSaltandpepper

Bringa largepotofsaltedwater toaboil.Separatechardribsfromleaves.Coarsely chop leaves and ribs separately. Boil the ribs until tender, about 4minutes.Scoopthemoutwithaslottedspoonorsieveandrunundercoldwatertostop thecooking.Boil leaves insamewateruntil tender,about3minutes.Drainand transfer toabowlof icewater.Drainandgently squeeze leaves to removeexcesswater.

Combinebell pepper,garlic, andvegetablebroth in a skilletovermoderateheat.Cover and cookuntil peppers are softened, about 4minutes. Stir in dicedonion, chard ribs and leaves, and salt and pepper to taste. Cook until hotthroughout.

Servingsize:½cupCalories:40Fat:0.18gCholesterol:0mgCarbohydrate:8.8gProtein:2.4gSodium:159.4mg(withnosaltadded)

TIP

Coldcookedgreensmakeaninvitingsaladwhenseasonedwithasplashofvinegar.Makeadoublebatchofthesegreenssoyoucanhavesomechilledthe next day with hot pepper vinegar, red wine vinegar, or the mildbalsamicvinegarfromItaly.

CUCUMBERANDPOTATOSOUPWITHDILL

Cucumbers and dill are amarriagemade in heaven. Add vegetable brothanda littlepotato forbody,andyoucanmakeasmoothanddelicatesoup inhalfanhour.Onahotdayorforlunch,considerservingitchilled.Ifyoucan’tfindfreshdill,substitute2tablespoonsmincedgreenonion.

SERVES4

3cucumbers,about2poundstotal1onion,diced4cupsVegetableBroth,homemadeorstore-bought1smallrusset-typebakingpotato(about6ounces),peeledanddiced1½teaspoonsmincedfreshdillSaltandpepper4teaspoonsnonfatsourcreamoryogurt(optional)

Peel thecucumbers,halve them lengthwise, and scrapeout the seedswith asmallspoon.Diceenoughtomake1cupfinelydicedcucumber.Coarselychoptheremainingcucumber.

Inasaucepan,combineonionand½cupvegetablebroth.Bringtoasimmerovermoderate heat and simmer 5minutes.Add remaining cups stock, coarselychopped cucumber, and potato. Cover and simmer until vegetables are tender,about 15minutes. Puree in a blender or food processor until smooth.Return tosaucepanandbringtoasimmerovermoderateheat.Addfinelydicedcucumberandsimmeruntilcucumbersoftensslightly,about5minutes.Stirindillandseasontotastewithsaltandpepper.Serveinwarmmugsorbowls,toppingeachportion,ifdesired,withateaspoonofsourcreamoryogurt.

Servingsize:l¼cupsCalories:57Fat:0.17gCholesterol:0mgCarbohydrate:12.8gProtein:1.8gSodium:20.0mg(withnosaltadded)

TIP

Greenhousecucumbers(thelongonesthatcomewrappedinplastic)tendto have fewer seeds and less bitterness than the common slicingcucumbers.Theyareagoodchoiceforthissoupandgreattohaveonhandforsnacking.Insummer,lookforthepalegreenArmeniancucumbersandtheskinny,darkgreenJapanesecucumbers.Bothhaveafirm,crispfleshandsuperiorflavor.

“INDEPENDENCEDAYBARBECUE”ChilledZucchiniSoupwithSalsa

GrilledPortobelloMushroomandOnionBurgersFreshCornontheCobCreamyColeslaw

Old-FashionedPotatoSaladVegetarianBakedBeansChilledWatermelonSlicesWarmPeachCobbler

Invite friendsandplana feaston theFourthof Julywith thiscollectionofail-American dishes—everyone’s favorite barbecue food traditions in fat-trimmedversions.Passaroundmugsofchilledzucchinisoup,thenarrangethesidedishesonabuffet,andput the“burgers”on thegrill.Portobellomushroomburgersareshowingupontrendyrestaurantmenusnow,andthegiantportobellomushroomsare becoming staples in supermarkets. People love their firm texture andmeatytaste,andgrillingsuitsthemtoperfection.Putthecornonthegrill,too,ifyoulike:peelback(butdon’tremove)thehusks,removethesilk,andsoakthecornincoldwater for20minutes.Thenreplace thehusksand tie themat the topwitha thinhuskribbon.Grilluntilhotthroughout,15to20minutes.

Most supermarkets carry fat-free vegetarian baked beans, and here’s theperfectsettingfor them.Addthemto thebuffetalongside tworevisedAmericanclassics: a fat-free coleslaw and potato salad. For dessert: chilledwatermelonandanirresistiblefreshfruitcobbler.

Thetiming:Youcanmakethepotatosaladandthezucchinisoupadayahead.

Inanycase,youshouldmakethesoupseveralhoursaheadsoithastimetochill.Sliceandchillthewatermelonandmakethesalsaseveralhoursahead;makethecoleslawatleastanhourahead.Preparethemushrooms,peppers,andonionsforthe burger and set aside. Trim and soak the corn a half-hour ahead, if grilling;otherwise,huskthecornandsetitaside.Preparethecobblerandputitintheovenshortly before the meal is served so that it will be warm when it’s time fordessert.Whenit’stimetoeat,heatthebeans,boilorgrillthecorn,andgrillthevegetablesforthemushroomburger.

CHILLEDZUCCHINISOUPWITHSALSA

Adapted froma recipe thatappeared inBonAppétitmagazine, this refreshingsouphits thespotonahotday.Youcanmakeitadayahead,but thesalsaisbestifmadenomorethanafewhoursbeforeserving.

SERVES8

ZucchiniSoup:½cupdicedonion3cupsVegetableBroth,homemadeorstore-bought2poundszucchini,in½-inchdice1cupslicedgreenonions2cupsnonfatplainyogurt½cupchoppedfreshbasilSaltandpepper

Salsa:1cupdiced,seeded,peeledtomato(seeTip)⅓cupdiced,seeded,peeledcucumber⅓cupfreshcornkernels(seeTip)2tablespoonsmincedredonion2tablespoonsmincedjalapeñochile2tablespoonscidervinegar2teaspoonschoppedcilantro

Makezucchinisoup:Inalargeskilletorsaucepan,combineonionand½cupvegetablebroth.Bringtoasimmer,covered,overmoderateheatandsimmeruntilonionissoftened,about5minutes.Addzucchiniandremaining2½cupsvegetablebroth. Bring to a boil, cover, adjust heat to maintain a simmer and cook untilzucchiniistender,10to12minutes.Removefromheatandstiringreenonions.

Pureezucchinimixture,yogurt,andbasilinablenderorfoodprocessoruntilsmooth, in batches if necessary. Transfer to serving bowl and refrigerate untilcold,orupto24hours.Justbeforeserving,seasontotastewithsaltandpepper.

Make salsa: In a small bowl, stir together tomato, cucumber, corn, onion,jalapeño,andvinegar.Refrigerateuntilchilled.Justbeforeserving,drainoffanyaccumulated juicesand stir incilantro.Put1cupof soup ineachbowland topwith3tablespoonssalsa.

Servingsize:1cupsoup,3tablespoonssalsaCalories:52Fat:0.2gCholesterol:1.0mgCarbohydrate:8.8gProtein:4.2gSodium:99.0mg(withnosaltadded)

TIP

You’llwant tomake this chopped vegetable salsa again foruse in otherdishes. Serve it on black bean soup; in warm corn tortillas spread withnonfatrefriedbeans;oroverchoppedromaineforasummersalad.

GRILLEDPORTOBELLOMUSHROOMANDONIONBURGERS

Lookforthecultivatedportobellomushroomsinyourmarket’sproducesection,where they may be sold whole or already sliced and packaged. These giantmushrooms (the caps may be five inches across) are just common brownmushrooms that have been allowed tomature. They arewonderfullymeaty in

tasteandtexture,andgrillingbringsouttheirbest.

SERVES8

2French-stylebaguettes(eachabout24incheslongand2inchesindiameter)4portobellomushrooms(about6ounceseach)1½cupsnonfatbottledItaliansaladdressing5tablespoonschoppedfreshthyme¼cupWorcestershiresauce2largeredonions,in½-inch-thickslices2largeredbellpeppers,quartered,stemsandribsremoved8lettuceleaves

Cut each baguette into four equal sections, then cut each section in halfhorizontally.

Wipe themushroomscleanwithadamppaper towel, removethestems,andslicethecapsinto½-inch-thickslices.

In a small bowl, whisk together salad dressing, thyme, andWorcestershiresauce.

Preheat oven to lowandprepare amedium-hot charcoal fire. Place grillingrack4to6inchesfromthecoals.

Brush mushrooms, onions, and bell peppers with herbed dressing. Grill,turning once or twice, until nicely browned on the outside and tender, 6 to 8minutestotal.Removefromgrillandkeepwarminoven.

Brushthecutsidesofthebaguetteswithremainingherbeddressing.Placecutsidedownoverindirectheat(notdirectlyoverthecoals)andgrilluntilrollsarejustheatedthroughandbeginningtobrownattheedges.

Foreach“burger,”placeabaguettebottomcutsideuponaplate.Topwithanonionslice,4 to5mushroomslices,onequarterofabellpepper, anda lettuceleaf.Coverwiththetopofthebaguette,pressingdowngentlytoformasandwich.Repeatwithremainingingredients.Serveimmediately.

Servingsize:1burgerCalories:235Fat:2.2gCholesterol:0mg

Carbohydrate:45.0gProtein:8.3gSodium:233.0mg

TIP

It’snoteasytofindawholegrainhamburgerbunwithnofatadded,butaspecialty bakery may be willing to make them for you. If you can findbuns,theywillmakeyourmushroomburgerevenmoreinviting.Anddon’tforgettosetouttheothercondimentsthatpeopleliketoputonburgers:mustard,nonfatmayonnaise,pickles,andslicedtomato.

CREAMYCOLESLAW

Packaged coleslaw mix, available in many supermarket produce sections,makesiteasytowhipupaquickslaw.Ofcourseyoucanalsosliceyourownredandwhitecabbageandgratesomecarrotstomakethe8cupsofundressedslawmixyouneed for thisrecipe.The tangydressing takesonlyamoment tomake.Likemostslaws,thisoneimproveswithanhour’srest.

SERVES8

CreamyTofuDressing:¾cupsofttofu¼cupcidervinegar1tablespoonplus1teaspoonhoney1teaspoonpreparedhorseradish½teaspoonceleryseed½teaspoonsalt¼teaspoonpepper

8cupspackagedcoleslawmix

Combine all dressing ingredients in a food processor or blender and blenduntilsmooth.

Toss dressing with coleslaw in a large bowl. Refrigerate at least 1 hourbeforeserving.

Servingsize:1cupslaw,¼ofthedressingCalories:63Fat:1.9gCholesterol:0mgCarbohydrate:8.2gProtein:4.0gSodium:253.0mg

TIP

YoucanalsouseCreamyTofuDressingonsteamedbroccoli,cauliflower,orgreenbeans,ordrizzledoversaladgreens.

OLD-FASHIONEDPOTATOSALAD

The Fourth of July would seem incomplete without a creamy potato salad.Fortunately, it’s easy to remodel the classic recipe, which is typically aminefieldoffatandcalories.Youwon’tmissthem.

SERVES8

3poundsred-skinnedpotatoes1cupdicedcelery1cupdicedredonion¼cupcidervinegar1½teaspoonssalt¼teaspoonpepper

3tablespoonssweetpicklerelish3hard-boiledeggwhites,chopped(seeDeviledEggs)¾cupnonfatmayonnaise1tablespoonmincedparsley

In a bamboo steamer or collapsiblemetal steamer, steam the potatoes overboilingwater,covered,until tenderwhenpierced,30 to40minutes.Whencoolenoughtohandle,peel,thencutinto½-to¾-inchdice.

Inalargebowl,stirtogetherpotatoes,celery,onion,vinegar,salt,andpepper.Add relish, egg whites, and mayonnaise and stir gently to combine. Taste andadjust seasoningwith salt and pepper. Transfer to a serving bowl and sprinklewithparsley.

Servingsize:¾cupCalories:84Fat:0.17gCholesterol:0mgCarbohydrate:18.0gProtein:3.3gSodium:523.0mg

TIP

You canmake this saladadayaheadand refrigerate it.Before serving,tasteandadjustseasoningwithsalt,pepper,orvinegar.

WARMPEACHCOBBLER

Chooseripe, fragrantpeaches tomake thishomespundessert, or substitute4cups juicy blackberries or olallieberries. A mixture of peaches and berrieswouldbenice,too.

SERVES8

6mediumpeaches(seeTip)⅓cupsugar¾cupunbleachedall-purposeflour¾teaspoonbakingpowderPinchsalt6tablespoonsnonfatmilk6tablespoonsliquideggsubstitute½teaspoonvanillaextract

Preheatovento400degreesF.Peelandslicepeaches.Youshouldhaveabout4cups.Sprinklewith2teaspoonssugartakenfromthe⅓cup.

Inabowl, stir together remainingsugar, flour,bakingpowder,andsalt. Inalargebowl,whisktogethermilk,eggsubstitute,andvanilla.Adddryingredientstowetingredientsandstirjusttoblend.Batterwillbethick.

Putpeaches ina9-inchnonstickpiepan.Spoonthebatterover thepeaches,smoothing it with the back of the spoon. It doesn’t need to cover the peachescompletely;infact,itlooksniceifsomeofthepeachesarepokingthrough.Bakeuntilthepeachesarebubblyandthetoppingisbrowned,about30minutes.

Servingsize:⅛ofthecobblerCalories:110Fat:0.18gCholesterol:0.2mgCarbohydrate:25.0gProtein:2.9gSodium:20.0mg

TIP

Ifyourpeachesareniceandripe,youshouldbeabletopeelthemeasilywithasmallknife.Ifnot,itwillhelptoblanchthem.Bringalargepotofwatertoaboil.Cutan“X”intheroundedendofeachpeach.Addpeachesto the boiling water and boil 30 seconds. Transfer to ice water with aslottedspoon.Lift themoutwhentheyarecool.Theskinswill slipright

off.

“ALFRESCOLUNCH”GazpachowithWhiteBeans

ZucchiniandCheeseQuesadillasSummerFruitSaladwithLimeandMint

Eating outdoors is one of life’s simple pleasures, whether it’s lunch by aswimmingpoolorapicniconthegrass.Takeadvantageofgoodsummerweathertosetyour table (orblanket!)outdoorsand treatguests to this tantalizing lunch:chilledSpanishgazpachowithhotMexicanquesadillas,followedbyaphotogenicfruit saladwith the zing of fresh lime.Themeal could just as easily be a lightsummersupper,eatenwithfriendsonapatioorterraceafterthesungoesdown.Youcanprepare thequesadillas indoors,oroutdoorsonagasorcharcoalgrill.Justbesuretohaveplentyofthemiftherearekidsaround.

Thetiming:Makethesoupupto12hoursahead.Makethefruitsaladupto4hoursahead.Prepareallthequesadillaingredientsbutdonotcookthemuntilyouarereadytoeat.Theyshouldbeservedhotfromtheovenorgrillasacompaniontothegazpacho.Followwiththefruitsalad.

GAZPACHOWITHWHITEBEANS

ThischilledSpanishsoupisgreatforsummerpartiesbecauseyoucanmakeithoursahead.Forbestflavor,usevine-ripetomatoesandfreshherbs.Thewhitebeans are an unconventional but likable addition to this classic dish; theycontributebodyandagenerousdoseoffiberandcalcium.

FROMELIZABETHKAPSTEIN,CHEFDr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedical

Center,NewYork,NewYork

SERVES6

3cupstomatojuice1(15-ounce)cancannelliniornavybeans,drainedandrinsed,or2cupshome-cookedwhitebeans1½cupsdicedtomatoes1cupdiced,seeded,peeledcucumber1cupdicedgreenpepper1cupthinlyslicedgreenonion½cupdicedcelery¼cupthinlyslicedfreshbasilleaves2tablespoonsmincedparsley2teaspoonsmincedfreshoregano,or1teaspoondriedoregano2teaspoonsredwinevinegar1garlicclove,minced¼teaspoongroundcuminSaltandpepper

In a large serving bowl, combine tomato juice, beans, tomatoes, cucumber,green pepper, green onion, celery, basil, parsley, oregano,wine vinegar, garlic,andcumin.Stirtocombine.Seasontotastewithsaltandpepper.Refrigerate4to12hoursbeforeserving.Servechilled.

TIP

On another occasion, when you’re not serving quesadillas, serve thegazpacho with a bowl of Homemade Croutons. You can also make asmoothgazpachobypureeingalltheingredientsexceptthebeans;stirthebeansinafterpureeing.

Servingsize:1cupCalories:149Fat:0.7gCholesterol:0mgCarbohydrate:30.0g

Protein:8.6gSodium:500.4mg(withcannedtomatojuiceandcannedbeans.

ZUCCHINIANDCHEESEQUESADILLAS

These cheesy Mexican restaurant favorites are easy to make at home, evenwithoutagriddle.Youcanbaketheminahotovenorgrillthemovercharcoalor gas outdoors. If you’re justmakingone for yourself, you can toast it in anonstickskilletsprayedlightlywithnonstickspray(seeTip),cookingitonbothsidesovermoderateheatuntilthecheesemelts.

SERVES6

3smallzucchini⅜teaspoonkoshersalt12nonfatflourtortillas1½cupsgratednonfatmozzarellacheese3tablespoonsmincedredonion2tablespoonscanneddicedmildchiles1tablespoonmincedcilantro

Trimendsfromzucchiniandgrateinafoodprocessororonthecoarsesideofahandgrater.Putgratedzucchiniinasieveorcolanderandtosswithsalttowiltslightly.Letdrain5minutes,thensqueezedry.

Preheatovento500degreesF.orprepareamedium-hotcharcoalfire.Spray1or2largebakingsheetslightlywithnonstickspray(seeTip).Lay6tortillasflaton the baking sheet(s). Spread each tortilla evenlywith¼ cup zucchini,¼ cupcheese, 1½ teaspoons onion, 1 teaspoon diced chiles, and½ teaspoon cilantro.Top each with one of the remaining tortillas, pressing down gently to form asandwich.

Ovenmethod:Bakequesadillas until cheese ismelted and tortillas begin tobrown,5to7minutes.

Grillmethod:Grillquesadillascarefullyoverindirectheat(notdirectlyovercoals),turningonceortwice,untilcheesehasmeltedandtortillasbegintobrown,

3to4minutes.With a large spatula, transfer quesadillas to a cutting board. Using a pizza

wheelorlargeknife,cuteachquesadillaintoquartersandserveimmediately.

Servingsize:1quesadillaCalories:138Fat:0.1gCholesterol:4.4mgCarbohydrate:23.3gProtein:3.2gSodium:550mg

TIP

Create your own quesadilla variations by adding such ingredients ascookedblackbeansornonfatrefriedbeans;roastedredpeppers;choppedtomato;orfreshcorn.

SUMMERFRUITSALADWITHLIMEANDMINT

Itwouldbehard to imagineamore refreshingend toameal than this lovelyfruitsalad.Chooseaprettyplatterorshallowbowltoserveitin.

SERVES6

1Crenshaw,cantaloupe,orhoneydewmelon¾cupfreshraspberries¾cupfreshblackberriesorblueberries1lime6freshmintleaves,shredded

Quartermelonand removeseeds.Usinga thin, sharpknife, remove the skinfromthemelonquarters.Cuteachquartercrosswiseinto½-inch-thickslicesand

place in amedium serving bowl. Scatter raspberries and blackberries over thetop.

Grate the lime zest (green part only). You should have about 1 teaspoon.Scatterthezestoverthefruitandsqueezethelimejuiceoverthetop.Scattermintleavesoverthetopandserveatonce,orcoverandrefrigerateupto4hours.

Servingsize:1cupCalories:48.8Fat:0.4gCholesterol:0mgCarbohydrate:11.89gProtein:1.0gSodium:9.1mg

TIP

Takeadvantageofwhateverfreshsummerfruitisavailabletoyoutovarythis salad. Replace the melon with peaches or nectarines, for example.Replace the blackberries with figs. Aim for contrasting textures andcolors.

AUTUMN

CreamyMushroomStroganoffBroccoliFloretswithHoneyMustardDressing

WarmNine-GrainBreadCrispFallApples

CornLover’sVegetableStewBraisedKalewithGarlic

PerfectFat-FreeCornBreadFreshPears

MushroomandSpinachLasagneyCaesarSaladwithHomemadeCroutons

CrustyItalianBreadVanillaPoachedPears

Two-BeanEnchiladasSpicyMexicanRice

GreenPeaGuacamoleFreshTomatoSalsa

CabbageandGreenAppleSlawPineapplewithPomegranateSeeds

RigatoniwithRichTomato-MushroomSauceMixedGardenSalad

RanchDressingCrustyItalianBreadApple-RaisinStrudel

MarinatedMushroomsandSweetPeppersGary’sBroccoliManicotti

CrustyItalianBreadZucchiniBrownies

Jo’sChiliCreamyColeslawSpicyCornMuffins

SlicedPersimmonswithLimeorChilledRedandGreenGrapes

ChickpeaStewwithCouscousCucumber-YogurtSaucewithMintWarmWholeWheatPitaBread

OrangeSegmentswithChoppedDates

GreekBeanSaladHarvestVegetableSoupWholeWheatBread

BakedAppleswithApricotJam

MixedGrainsLoafwithSpinachHerbedYogurtSauce

Jean-Marc’sOven“Fries”SteamedFreshGreenBeans

HomemadeChunkyApplesauce

“CASUALDINNERWITHFRIENDS”SweetPotatoSoupwithLimeRice-StuffedBellPeppers

BlackBeanSauceSteamedSwissChard

CarrotCakewithCreamCheeseFrosting

“ATHANKSGIVINGGROANINGBOARD”RelishTray:DeviledEggs,PickledCherryPeppers,BabyCarrots,

CeleryHeartsAutumnVegetablesinaSquash

WhiteandWildRicePilafGlazedHolidayYams

Old-FashionedBreadDressingBrandiedCranberryRelishWatercressandBeetSaladAppleCranberryCake

When theautumn leaves turncolor, theproducemarketchangescolor,too.Incomethehard-shelledsquashinforestgreen,orange,andgold;the new-crop apples with their shiny red skins; the inky-purpleeggplants and green-gold pears; and, for those lucky enough to findthem, tart quince and sweet persimmons. These alluring fruits andvegetables can inspire some delicious autumn meals, enhanced withgrains, beans, salads, and whole grain breads. The cooler weathermeans appetites gear up for heartier fare, like Creamy MushroomStroganoff, Rigatoni with Rich Tomato-Mushroom Sauce, chili withSpicy CornMuffins, and Chickpea Stew. And yes, you can entertainguestswithinReversalDietguidelines.Withthemenusinthischapter,you canwelcome friends to an informal dinner party featuring SweetPotatoSoupwithLime andRice-StuffedBell Peppers; or set an old-fashioned Thanksgiving groaning board, with many of the traditionaldishesinslimmed-downeditions.

Inautumn,lookfor:applesbeans,shellingbroccolibrusselssproutscranberrieseggplantsgrapesJerusalemartichokespearspeppers,sweetandhotpersimmonsquincesquash,hard-shelled

sweetpotatoesandyamswildmushrooms

CreamyMushroomStroganoffBroccoliFloretswithHoneyMustardDressing

WarmNine-GrainBreadCrispFallApples

Amushroomstroganoffmightsoundlikeatime-consumingdishtomake,butthisoneisn’t.Youcanhavedinneronthetableinhalfanhour:fettuccinenoodleswithacreamymushroomsauce,chilledbroccolifloretsdrizzledwithazestymustarddressing, and sturdy nine-grain bread for soaking up the last bits of sauce.Buyseveraldifferentkindsandcolorsofapples—afarmers’marketisagoodsource—andcuttheminwedgessoeverydinercanhavealittleofeach.

The timing:Blanch and chill the broccoli first andmake the honeymustarddressing.Thenpreparethemushroomstroganoff.

CREAMYMUSHROOMSTROGANOFF

If yourmarket carries fresh shiitake or other exoticmushrooms, use them inplace of some or all of the familiar button mushrooms. Even with the usualsupermarketmushrooms,thisstroganoffisasatisfyingmeatlessrenditionofmeclassic Russian dish.On another evening, serve the sauce over a brown andwildricepilaforoversteamedkasha(buckwheatgroats).

SERVES4

6 (2.5-ounce)pattiesBocaBurger“NoFatOriginal” or other textured soyprotein1cupchoppedonion1teaspoonmincedgarlic1teaspoonsoysauce4cupsslicedmushrooms

2cupsVegetableBroth,homemadeorstore-bought2cupsnonfatsourcream2tablespoonscornstarch1tablespoonbrandy(optional)¼cupmincedparsleySaltandpepper1pounddriedfettuccine(withoutegg)

CookBocaBurgeraccordingtopackagedirections.Chopinto¾-inchdice.Inalargenonstickskillet,combineonion,garlic,soysauce,and¼cupwater.

Bring to a simmer over moderate heat and simmer until liquid evaporates andonionsare translucent,3 to5minutes.Addmushrooms,stock,andBocaBurger.Simmergentlyuntilmushroomsarecooked,15to20minutes.Stirinsourcreamandbringmixturetoasimmer.Inasmallbowl,whisktogethercornstarchand2tablespoonscoldwateruntilsmooth.Addtosauce,whiskingit inwell.Simmeruntilthickened,about3minutes.Stirinbrandyandhalftheparsleyandseasontotastewithsaltandpepper.Keepwarm.

Bringa largepotof saltedwater toaboiloverhighheat.Addnoodlesandcookaccordingtopackagedirectionsuntilaldente.Drain.Dividenoodlesamongfour warm plates. Ladle mushroom stroganoff over noodles. Top each servingwithsomeoftheremainingmincedparsley.

Servingsize:1½cupsCalories:547Fat:2.5gCholesterol:0mgCarbohydrate:124.0gProtein:22.0gSodium:621.0mg(withnosaltadded)

TIP

Boca Burger, a soy-based meat substitute, imparts a smoky flavor tocooked dishes. If you use another meat substitute, you may want toenhancetheseasoningwithherbsorspices.Notethatsometexturedsoy

proteins and some formulations ofBocaBurger contain added fat.Lookfornonfatformulations.

BROCCOLIFLORETSWITHHONEYMUSTARDDRESSING

This lovely, light dressingalso complements cooked cauliflower, greenbeans,beets, and leeks. You can use whole broccoli spears instead of the moreexpensive florets, if you prefer. To get the thick broccoli stalks to cook asquickly as the florets do, peel the stalkswith a vegetable peeler down to thepalegreenheart,thenslitthethickestpart.

SERVES4

½poundbroccoliflorets(2generouscups)HoneyMustardDressing:1tablespoonwhitemiso1tablespoonhoney1tablespoonDijonmustard1teaspoonlemonjuice¼cupwaterPinchblackpepper

Bring2quartsofsaltedwatertoaboiloverhighheat.Addbroccoliandcookuntilcrisp-tender,about2minutes.Drainand transfer toabowlof icewater tostopthecooking,orcoolundercoldrunningwater.Drainwellandpatdry.

Makehoneymustarddressing:Combineall ingredients in a smallbowl andwhisktoblend.

Tossbroccoliwithhoneymustarddressingjustbeforeserving,orpasssauceseparately. It’sbestnot todress thebroccoli inadvancebecause the saucewilldullthevegetable’sbrightgreencolor.

Servingsize:½cupbroccoli,2tablespoonsdressingCalories:37

Fat:0.42gCholesterol:0mgCarbohydrate:7.9gProtein:1.8gSodium:169.5mg

TIP

Wheneveryoublanchorboilvegetablesinwater,trytousetheblanchingwaterinanotherdish.It’sfullofwater-solublenutrients—vitaminC,the?vitamins,andminerals—thathaveleachedintoit.Useittomakesoup,forexample,ortocookbrownriceorcouscous.

CornLover’sVegetableStewBraisedKalewithGarlic

PerfectFat-FreeCornBreadFreshPears

CORNLOVER’SVEGETABLESTEW

Therearetwokindsofcominthiscolorfulautumnstew:wholesweetcomandwholehominy.Braisethemwithbutternutsquash,bellpeppers,andtomatoestomakeasweet,brothystewthatjustbegstobeservedSouthern-styleoverhalvedcom bread. If you don’t like hominy, substitute kidney beans or pinto beans.Thisstewreheatswell.

SERVES4

2½cupsVegetableBroth,homemadeorstore-bought1onion,thinlysliced2garliccloves,minced

4cups1-inchcubespeeledbutternutsquash(seeTi?below)1(16-ounce)candicedpeeledtomatoes1¼cupsfreshorthawedfrozencornkernels(seeTip),or1(15¼-ounce)canwholecornkernels,drained1tablespoonchoppedfreshthyme,or1teaspoondriedthyme1teaspoonsalt¼teaspoonpepper1(14½-ounce)cangoldenorwhitehominy1redorgreenbellpepper,seedsandribsremoved,in1-inchsquares

InaDutchovenor4-quartsaucepan,bring½cupofthebrothtoaboilovermoderateheat.Addonionandgarlicandcookuntilonionsoftens,about5minutes.Addsquash,tomatoes,corn,thyme,salt,pepper,andremaining2cupsbroth.Stirto combine. Bring to a boil, then cover, reduce heat tomaintain a simmer, andcook 10minutes. Add the hominy and the bell pepper and return to a simmer.Coverandsimmeruntil thesquashandbellpepperare tenderwhenpiercedbutnotmushy,about10minutes.

Servingsize:2cupsCalories:201Fat:1.5gCholesterol:0mgCarbohydrate:47.0gProtein:5.8gSodium:916.0mg

TIP

Can’tfindbutternutsquash?Substituteacorn,kabocha,delicata,banana,oranyotherhard-skinned,orange-fleshedsweetwintersquash.Butternutispreferablebecauseitsskinisthinandeasytopeel,buttheotherswillworkinthisdish.

BRAISEDKALEWITHGARLIC

Youcancookanysturdygreensthisway,althoughsometakelongerthanothers.Freshspinach,forexample,wiltsinjustaminuteortwo.Ifyoucanfindthemfreshinyourmarket,youcansubstitutemustard,collard,turniporbeetgreens,orchard.ThesedarkleafygreensarerichsourcesofvitaminsAandCandarepackedwithflavor,too.

FROMELIZABETHKAPSTEIN,CHEF

Dr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedicalCenter,NewYork,NewYork

SERVES4

3bunchesfreshkale(3to4pounds)2tablespoonssoysauce6largegarliccloves,thinlysliced

Washgreenswell.Removeanddiscardtoughribsandstems.Sliceleavesinto½-inch-wideribbons.

Bring1½cupswaterandsoysaucetoaboilinalargepotovermoderateheat.Add garlic and simmer, uncovered, for 1minute; do not let garlic brown.Addgreens,tosstocoatwithseasonings,cover,andcookuntilgreensarewiltedandtender,about5minutes.Iftoomuchliquidremainsinthepan,uncoverandsimmeruntiljuicesarereducedandconcentrated.

Servingsize:¾cupCalories:39Fat:0.4gCholesterol:0mgCarbohydrate:7.7gProtein:2.6gSodium:128.8mg

TIP

Towash any leafy greens, such as kale or spinach, fill a sinkwith coldwater.Add thegreens, swish themseveral times, then lift themout toasieveorcolander, leavingdirtywaterbehind.Repeatwith freshwater ifnecessary.

TOPGREENS

Whethercookedoreatenraw,dark leafygreensarenutritionalsuperstars.Forsalads,buyarugula,watercress,spinach,chicory,andescarole.Forcooking, trycollards, kale, mustard greens, turnip greens, or dandelion greens. Here’s ascorecard.

Bestforbeta-caroteneandothercarotenoids:

arugulabeetgreensdandeliongreenskalemustardgreensspinachturnipgreens

Afour-ounceservingofanyofthesesuppliesenoughbeta-carotenetomeettheRDAforvitaminA.

BestforvitaminC:

arugulakalemustardgreensturnipgreens

A four-ounce servingof anyof these supplies enoughvitaminC tomeet the

RDA.

Bestforcalcium:aruguladandeliongreensturnipgreens

Fourouncesofanyofthesesuppliesatleastasmuchcalciumasahalfacupofmilk.

Bestforiron:

beetgreensdandeliongreenskalespinachSwisschard

Bestforfiber:kalemustardgreensspinachturnipgreens

Don’tforgetcurlyendive,collards,escarole,andwatercress.Theymaynotbetopsinanyparticularnutrient,buttheyhaveplentytooffer.

(Source:ReprintedbypermissionfromtheUniversityofCaliforniaatBerkeleyWellnessLetter,©HealthLetterAssociates,1995.)

PERFECTFAT-FREECORNBREAD

This easy cornbreadwill probablybecomea regularpart of your repertoire.Enjoyitwithbeanstews,vegetablesoups,heartychilis,fat-freerefriedbeans,andcoleslaw,orforbreakfastwithadrizzleofhoney.

FROMLINDACARLSONOFOGDEN,IOWA:

Lindaand Gerald Carlson are participants in the Ornish program at MercyHospitalMedical Center/IowaHeart Center in DesMoines, Iowa, Jerry haslostmorethantwentypoundsandreducedhismedications.AndLindasaysshehaslearnedthatshecanadaptfavoritefamilyrecipessuchasthiscornbreadwithgoodresults.

MAKESONE8-INCHSQUARE

1cupunbleachedall-purposeflour1cupyellowcornmeal2tablespoonssugar2teaspoonsbakingpowder1teaspoonsalt1cupnonfatmilk¼cupunsweetenedapplesauce2eggwhites

Preheat oven to 425 degrees F. Spray an 8-inch nonstick pan lightly withnonstickspray(seeTip).

In amedium bowl, stir together flour, cornmeal, sugar, baking powder, andsalt.Inalargebowl,whisktogethermilk,applesauce,andeggwhites.

Put the prepared pan in the oven to preheat for aminute or twowhile youcombinetheingredients;takecarenottooverheatassprayburnseasily.

Add dry ingredients to liquid ingredients. Stir lightly just to blend; do notovermix.Pourintopreparedpreheatedpan.Bakeuntiltopislightlybrownedandspringsbackwhentouched,about20minutes.

Servingsize:⅛ofthecombreadCalories:152Fat:0.5gCholesterol:0.5mgCarbohydrate:31.3gProtein:5.0gSodium:323.3mg

TIP

Puttingthecornmealbatterinahotpanhelpstogiveitacrispcrust.

MushroomandSpinachLasagneCaesarSaladwithHomemadeCroutons

CrustyItalianBreadVanillaPoachedPears

Lasagne has been so thoroughly adopted by Americans that it hardly seemsItalian anymore. It is widely loved and typically wildly high in fat, thanks togenerous portions of cheese, olive oil, and groundmeat. This first-rate low-fatvegetarianversionfillsacriticalneed,becausenoonewantstogiveuplasagne.Accompany it with a crisp romaine salad in a creamy Caesar dressing and abasket of hot crusty bread. For dessert, serve pears poached in a light vanillasyrupor,iftimeisshort,wholefreshpears.

Thetiming:Poachthepearsfirstandchill.Makeandbakethelasagne.Whileit bakes,make theCaesar dressing and croutons, andwash and dry the lettuce.Assemblethesaladjustbeforeyouarereadyfordinner.

MUSHROOMANDSPINACHLASAGNE

Here’s an excellent low-fat version of a high-fat dish that everyone loves,especially children. Note that the recipe makes enough for six, but lasagnereheatswell.Enjoyanyleftoversforlunchordinnerthenextday.

SERVES6

2cupsdicedmushrooms1cupdicedonion1teaspoonmincedgarlic1(10-ounce)packagefrozenchoppedspinach1cupnonfatricottacheese

½cupliquideggsubstitute¼cupfreshbasilchiffonade(seeTip)½teaspoonsalt½teaspoongroundnutmeg½pounddriedlasagnenoodles(noegg)3cupsnonfatMarinaraSauce,homemadeorstore-bought2ounces(½cup)gratednonfatmozzarellacheese1tablespoongratednonfatParmesancheese

Inasaucepan,combinemushrooms,onion,garlic,and¼cupwater.Simmer,covered, until onion is soft, about 5 minutes. Uncover and simmer until liquidevaporates,about3minutes.

Put frozen spinach in a bowl and microwave until hot throughout, about 5minutes.Donotdrain.Transfertoalargebowlandstirinricotta,eggsubstitute,basil,salt,nutmeg,andthecookedmushrooms,onion,andgarlic.Stirwell.

Preheatovento425degreesF.Cook lasagne ina largepotofboiling saltedwateruntil just tender. (Check

packagedirectionsfortiming.)Drainwell.Spread1cupmarinarasauceinbottomof a rectangular bakingdish approximately8by12 inches.Topwith a layerofnoodles,arrangingthemsidebysidewithoutoverlapping.(Ifnoodlesarestickingtoeachother,rinsebrieflywithcoldwater,thenpatdry.)Topwithhalfthefilling,spreadingitevenly,thenanotherlayerofnoodles.Topwithremainingfillinganda final layerofnoodles.Spread2cupsmarinarasauceevenlyover thesurface.TopwithmozzarellaandParmesan.Bake,uncovered,untilhot throughout,about30minutes.Letstand10minutesbeforeslicing.

Servingsize:⅙ofthelasagneCalories:263Fat:2.0gCholesterol:4.4mgCarbohydrate:50.0gProtein:15.1gSodium:1,192.0mg

TIP

Usethesamespinach-mushroomfillingtofilljumbopastashells.Topwithtomatosauceandcheeseandbakeasyouwouldforlasagne.

CAESARSALADWITHHOMEMADECROUTONS

Withcrispheartsofromaine,crunchycroutons,andacreamynonfatCaesardressing, you can re-create the flavor of the high-fat restaurant classic. Thisrecipeyieldsmorecroutonsanddressingthanyouneedforonemeal.Savetheextra croutons in an airtight container and use them for soups and saladthroughout the week. The lef tover dressing will also keep, covered andrefrigerated,for3or4days.Enjoyitasadipwithraworblanchedvegetables.

SERVES4

HomemadeCroutons:1day-oldnonfatbaguette,in⅜-inchdice

CaesarDressing:½cupnonfatmayonnaise2tablespoonsgratednonfatSwisscheese1tablespoonlemonjuice1tablespoonredwinevinegar2teaspoonsDijonmustard1garlicclove,minced⅛teaspoonblackpepper1largeheadromaine,washed,dried,andchoppedintobite-sizepieces

Makecroutons:Preheatovento375degreesF.Putdicedbaguetteonabakingsheetandbakeuntilgoldenbrown,about10minutes.

MakeCaesar dressing: Put all dressing ingredients in a bowl andwhisk toblend.

Toassemblesalad,putromaineinasaladbowl.Add1cupcroutonsandhalfthedressing.Tosswelltocoatleavesevenlywithdressing.Serveimmediately.

Servingsize:¼headromaine,¼cupcroutons,2tablespoonsdressingCalories:40Fat:0.3gCholesterol:0.9mgCarbohydrate:7.0gProtein:2.0gSodium:128.0mg

TIP

Investinaninexpensiveplasticsaladspinnersoyoucandrylettucebetterandfaster.Thesehandytoolsworklikeacentrifuge.Youputthewashedlettuce inaperforatedbasket that fits insideaplasticbucket.Thenyouspin the basketwith a drawstring or crank until thewater flies out thesides.Empty thebucketofwaterandspinagain tomake sure lettuce isdry. To get the best results, don’t overload the basket. If you makelettuce-drying easy and fast, you will probably make salads a lot moreoften.

VANILLAPOACHEDPEARS

Ifyouliketheflavorofvanillaextract,you’lllovethecharacterofrealvanillabean.Lookforitinjarsinyoursupermarket’sspicerack.

SERVES4

1tablespoonfrozenapplejuiceconcentrate1tablespoonsugar1(3-inch)piecevanillabean,halved4pears,preferablyAnjouorBosc

In a large saucepan, combine 1½ cups water, apple juice concentrate, and

sugar.Scrapethevanillabeanseedsintothewaterwithaknife,thenaddthebeanpodstothewater,too.Bringmixturetoasimmerovermoderateheatandsimmer2minutes.

Peel,quarter,andcorethepears.Addtopoachingliquid,returntoasimmer,cover,andadjustheattomaintainagentlesimmer.Cookuntilpearsarejusttenderwhenpierced,5to10minutes.Coolinliquid,thenchill.Toserve,putfourpearquartersineachbowlandtopwithsomeofthepoachingliquid.

Servingsize:1pear,¼cuppoachingliquidCalories:117Fat:0.7gCholesterol:0mgCarbohydrate:30.0gProtein:0.67gSodium:1.0mg

TIP

Thisrecipeusesonlyapartofthebean.Splittheremainderofthebeaninhalflengthwiseandputinajar.Fillwithsugar,cover,andletstandforafewdays.Thebeanwill perfume the sugar.Use a little of this aromaticvanillasugarasaspecialtreatonyogurtorslicedfruit.

Two-BeanEnchiladasSpicyMexicanRice

GreenPeaGuacamoleFreshTomatoSalsa

CabbageandGreenAppleSlawPineapplewithPomegranateSeeds

IfyouloveMexicanfood,youwillbepleasedtoknowhoweasyit is to“slimdown” popular dishes. The enchiladas in this menu are packed with fiber andcalcium—andnoaddedfat—thankstoasavory,well-spicedfillingofbeansand

corn.Servewithtomato-flavoredrice,adollopofmockguacamole,andyourownhomemadeorstore-boughtsalsa.Acrunchyslawprovidesacoolingcontrast. Ifyou can find fresh pomegranates, sprinkle the juicy red seeds over slicedpineapplefordessert;otherwise,enjoythechilledpineappleonitsown.

The timing: Peel and slice a pineapple. (To save time, buy your pineapplealreadypeeled;somemarketshaveamachine topeelandcore it foryouon thespot.)With a knife, cut around the circumference of the pomegranate just deepenoughtopiercetheskin.Carefullyopenthefruitandremovetheseedsfromthemembranes. Refrigerate pineapple and pomegranate seeds. Make the slaw andrefrigerate.Make the enchilada filling but don’t assemble enchiladas yet.Makethe guacamole and the salsa, but don’t salt the salsa until just before dinner isready.Preparetherice.Whilethericeiscooking,fillandbaketheenchiladas.Atdessert time, arrange the pineapple slices on a platter and sprinkle withpomegranateseeds.

TWO-BEANENCHILADAS

Packedwithasavorybeanandcomfilling,theseplumpenchiladaswillappealtoallwholoveTex-Mexflavors.SpoonsomeGreenPeaGuacamoleontopandpassastore-boughtsalsaoryourownFreshTomatoSalsa.

SERVES4

1cupfinelydicedonion1cupfinelydicedgreenbellpeppers1teaspoonmincedgarlic1tablespoonchilipowder1teaspoongroundcumin¼cupVegetableBroth,homemadeorstore-bought1 (15-ounce) can black beans, or 1½ cups home-cooked beans with ¾ cupliquid1 (15-ounce) cankidneybeans, or 1½ cupshome-cookedbeanswith¾ cupliquid1cupcannedtomatosauce

1cupcornkernels,freshorfrozen(seeTip)8corntortillas

Preheatovento450degreesF.Spraya9by13-inchbakingdishlightlywithcookingspray.

Inasaucepan,combineonion,bellpeppers,garlic,chilipowder,cumin,andvegetablebroth.Bringtoasimmerovermoderatelyhighheatandcookuntilonionandpeppersare tender,3 to5minutes.Addblackbeansandkidneybeanswiththeirliquid,andthetomatosauce.Bringtoaboil,cover,reduceheattomaintainasimmer,andcook10minutestoblendflavors.Stirincornandsimmer2minutes.Putmixtureintoastrainersetoverabowl.Reservetheliquid.

Steam tortillas: Put a stack between damp paper towels andmicrowave onhighuntiltheyaresoftandpliable,about1minute.Orwraptheminadishtowelandsteamtheminabamboosteameruntilsoftandpliable.

Put½cupdrainedfillingineachtortilla, thenrollandplacesidebysideinprepared baking dish. Drizzle filled tortillas with reserved bean-tomato juices.Cover dish with foil and bake until hot throughout, about 15 minutes. Serveimmediately.

Servingsize:2enchiladasCalories:374Fat:3.4gCholesterol:0mgCarbohydrate:73.5gProtein:17.4mgSodium:1,045.0mg(withcannedbeans)

TIP

When nutritionist Carol Throckmorton, R.D., C.D.E., of Mercy HospitalMedical Center/Iowa Heart Center in Des Moines began teaching theimportanceofbeansintheReversalDiet,shegatheredacollectionofvarietiesand displayed them in clear glass jars. “I found thatmost participantswerefamiliar with, at most, three varieties of beans and peas,” said Carol.“Displaying them in jars helped participants become familiarwith the largeselection available, and also suggested a convenient and decorative way to

storethem.”Keepyourdriedbeans,peas,andsmallpastashapesindecorativeglassjarsonashelfinyourkitchenorpantry.Theirbeautifulcolorsandoddshapesareapleasingsight,andwhentheyarealwaysinview,youwillthinkaboutusingthemmoreoften.

SPICYMEXICANRICE

Store-bought salsa and diced fresh vegetables flavor this version of theMexicanrestaurantclassic.

SERVES4

½cupcannedgroundtomatoes,ordicedtomatoesdicedfinerbyhand½cupdicedgreenbellpepper½cupdicedonion¼cupdicedcarrots¼cupFreshTomatoSalsa,homemadeorstore-bought2garliccloves,minced¼teaspoonsalt

1cuplong-grainrice(seeTip)

In a saucepan, combine tomatoes, bell pepper, onion, carrots, salsa, garlic,salt,and1cupwater.Bringtoasimmerovermoderateheat.Addrice,stironcewithafork,cover,andreduceheattolowestsetting.Cook25minutes.Letstand,covered,5minutes,thenuncover,transfertoaservingbowl,andfluffwithafork.

Servingsize:1cupCalories:194Fat:1.5gCholesterol:0mgCarbohydrate:40.9gProtein:4.5gSodium:216.0mg

TIP

In a hurry? Fragrant long-grain basmati rice cooks even faster thanconverted rice. If usingbasmati rice, cook this dish 18minutes, then letstand 5minutes.Look forbasmati in supermarkets, natural food stores,andIndianmarkets.

GREENPEAGUACAMOLE

Thisbrightgreensauce looksremarkably like“thereal thing”anddeliversatangyblendofMexicanflavors.Spoonitonsoyburgersoratopnonfatrefriedblackbeans,oruseitasadressingforslicedtomatoes.Makeitnomorethan2hoursaheadforbestappearanceandflavor.

MAKESAgENEROUS1CUP

1cupfrozengreenpeas(noneedtothaw)¼cupnonfatplainyogurt2teaspoonslimejuice1garlicclove,minced⅛teaspoongroundcumin2tablespoonsFreshTomatoSalsa,homemadeorstore-boughtSalt

Putpeas,yogurt, lime juice,garlic,andcumin in foodprocessororblender.Blendingredientsbutstopmachinebeforemixtureiscompletelysmooth;itshouldhaveaslightlycoarsetexture.Transfertoabowlandstirinsalsaandsalttotaste.

Servingsize:¼cupCalories:37Fat:0.17gCholesterol:0.25mgCarbohydrate:6.2g

Protein:2.8gSodium:91.0mg(withhomemadesalsa,nosaltadded)

TIP

Usehotormildtomatosalsahere,asyouprefer.Agreentomatillosalsawouldalsobeagoodchoice.

FRESHTOMATOSALSA

This easy sabamay become one of your favorite toppings. Try it on a bakedpotato,inanomelet,onasoyburger,orstirredintobeansoup.Likeall freshtomatosabas,thisisbestrightafterit’smade.Ifyouneedtomakeitahead,saltitjustbeforeusing.Thesaltdrawsoutthetomatojuices.

MAKES1½CUPS

1cupdicedfreshtomato2tablespoonsfinelydicedwhiteonion1jalapeñochile,seedsandwhiteribsremoved,minced(seeTip)1tablespoonchoppedcilantro2teaspoonslimejuice½teaspoonmincedgarlicSalttotaste

Combineallingredientsinabowl;stirtoblend.Servingsize:½cupCalories:12Fat:0.1gCholesterol:0mgCarbohydrate:2.8mg

Protein:0.5gSodium:23.0mg(withnosaltadded)

TIP

What’s the difference between minced, diced, and chopped? Althoughmanyrecipewritersdon’tdrawrigorousdistinctions,here’swhatyoucanexpectthesetermstomeaninthisbook:Tomincemeanstocutsomethingverysmall,aswithgarlic.Todicemeanstocutsomethingneatly,usuallyin⅛ or ¼-inch squares. To chop means to cut something coarsely, whenneatnessdoesn’tmattersomuch.

CABBAGEANDGREENAPPLESLAW

Many supermarkets now carry pre-cut undressed cabbage slaw—usually acombinationofslicedgreenandredcabbageandcarrots.Ifyoucan’tfindthistime-saving packaged mix, make your own by finely slicing green and redcabbage and grating canots, either fry hand or in a food processor. Theproportionsaren’ttooimportant,butyoushouldhave4cupstotal.Tossedwithcrispgreenappleandasweet-tartdressing,thisrefreshingsaladimproveswithanhour’srest.

SERVES4

4cupsstore-boughtcabbageslawmix1largetartgreenappleSweetandSourDressing:¼cupcidervinegar¼cupapplejuiceconcentrate1teaspoonsugar½teaspoonsalt¼teaspoonceleryseed

Pepper

Putslawmixina largebowl.Set theappleonendandslice thefleshawayfromthecore.Cuttheapple,unpeeled,intoneatmatch-stick-sizedpieces.Addtocabbage.

Combine dressing ingredients in a small saucepan. Bring to a boil overmoderateheat,thenpourovercabbagemixture.Tosstocoat.Seasontotastewithpepper.

Servingsize:1¼cupsCalories:68Fat:0.3gCholesterol:0mgCarbohydrate:17.0gProtein:0.97gSodium:304.0mg

TIP

Are the pre-cut vegetables thatmany supermarkets sell these days lessnutritious thantheirwholecounterparts?Allvegetables losenutrients inthedaysafterharvest,andyoumightthinkthatpre-cutvegetables—likebroccoli florets or coleslaw—would lose more. But at least one studyshows thatpre-cutvegetablescan losenutrientsmore slowly if theyarepacked in the special “breathing” plastic thatmost processors use. Theplastic,whichletsoxygenandcarbondioxidepass inandout,helpskeepnutrientsin.AccordingtotheTuftsUniversityDiet&NutritionLetter,oneuniversityresearcherfoundthatbroccolifloretsinthismodifiedpackagingretainednutrientsbetterthanwholebroccoliexposedtoair.Thisdoesn’tmeanyoushouldswitchtowrappedpre-cutvegetables,but itdoesmeanyoucanenjoytheirconveniencewithoutconcernaboutnutrientloss.

RigatoniwithRichTomato-MushroomSauceMixedGardenSaladRanchDressing

CrustyItalianBreadApple-RaisinStrudel

Apastaandsaladdinnerisjusttheticketonbusyweeknights.Whenyouhavearepertoire of quick sauces, such as the one in this menu, you can assemble ahealthfuldinnerinlittlemorethanthetimeittakestoheatthewaterandboilthepasta.Tossagreensaladwiththe“fixings”youlike—thelist thatbeginsshouldgiveyousomefreshideas—warmsomebread,andsitdowntodinner.Ifyouhavealittleextratime,youcanmaketheeasyApple-RaisinStrudelthatfollows;whenyou’reoutofenergy,justofferthebestavailableseasonalfruit,suchasabasketofgrapesandripepears.

The timing:Wash and dry the salad greens of your choice and prepare thedressing.PreparetheTomato-MushroomSauceandsetaside.Heatthewaterforthepasta.Whileitheats,prepareandbaketheStrudel.WhentheStrudelgoesintotheoven,cookthepastaandreheatthesauce.

RIGATONIWITHRICHTOMATO-MUSHROOMSAUCE

AssatisfyingasanyItalianmeatsauceforpasta,thischunkyblendoftomatoes,mushrooms,andsoyburgerissuitableforanypastashapeyoulike.Tryitwithpenne, linguine, or farfalle (butterflies). If you can find fresh shiitakemushrooms,usetheminplaceofhalftheregularmushrooms.Thisrecipemakesagenerousamountofsauce.Youcanuseitallonapoundofpasta,orreservesomeandenjoyitthenextdayoversteamedbrownrice.

SERVES4

Tomato-MushroomSauce:6 (2.5-ounce) patties Boca Burger “No Fat Original” (see Tip) or othertexturedsoyprotein1cupcanneddicedtomato1-½cupscannedtomatosauce

3cupsslicedfreshmushrooms½cupdicedRoastedOnions1garlicclove,minced½teaspoondriedoregano

2tablespoonschoppedfreshbasilSaltandpepper1pounddriedrigatoniorpennepasta

CookBocaBurgersaccordingtopackagedirections.Chopinto½-inchdice.In a large saucepan, combine chopped Boca Burger, diced tomato, tomato

sauce,mushrooms,roastedonions,garlic,andoregano.Bringtoasimmer,cover,andadjust heat tomaintain a simmer.Cook, stirringoccasionally, until sauce isthick and tasty, about 15 minutes. Stir in basil; season to taste with salt andpepper.Keepwarm.

Bringalargepotofsaltedwatertoaboiloverhighheat.Addpastaandcookaccordingtopackagedirectionsuntilaldente.Drainandtransfertoalargewarmbowl.Addsauce,usingasmuchasyoulike,andtosstocoat.Serveimmediatelyonwarmplates.

Servingsize:2cupspasta,2cupssauceCalories:630Fat:2.75gCholesterol:0mgCarbohydrate:115.0gProtein:37.3gSodium:340.0mg(withnosaltadded)

TIP

Omit the Boca Burger to make a lighter tomato-mushroom sauce. Orreplace theBocaBurgerwith 1 cup chopped zucchini or 1 cup choppedgreenpeppers.

RANCHDRESSING

Thisrecipemakesathickdressingtouseasadipwithcrisprawvegetablesoras a topping for a baked potato. To use as a salad dressing, thin to desiredconsistencywithwater.Extradressingwillkeepintherefrigeratorforacoupleofdays.

Shallotsareamildmemberoftheonionfamily.Buyshallotsthatfeelfirm,notsoftormushy.Peelbackthepaperyouterskinbeforechopping.Ifyoucan’tfindshallots,substitute2teaspoonsmincedgreenonions.

MAKES1CUP

½cupnonfatmayonnaise¼cupnonfatplainyogurt¼cupnonfatsourcream1½teaspoonslemonjuice1teaspoonchoppedshallots(seeHeadnoteabove)½teaspoonmincedgarlicSalt,blackpepper,andcayennepepper

Inasmallbowl,whisktogethermayonnaise,yogurt,sourcream,lemonjuice,shallots,andgarlic.Seasontotastewithsalt,blackpepper,andcayennepepper.Whiskinalittlewatertothintoconsistencyofsaladdressing.

Servingsize:¼cupCalories:16Fat:0.1gCholesterol:1.0mgCarbohydrate:2.6gProtein:1.3gSodium:135.0mg(withnosaltadded)

TIP

Wash, dry, and refrigerate lettuce when you bring it home from the

marketsoit’sreadyforsaladswhenyouare.Swishthelettuceleavesinasink full of cold water, then spin dry in a salad spinner, or drain in acolander and pat dry between towels. Wrap the dried lettuce in papertowelsoradishtowelandputthebundleinaplasticbagintherefrigeratorcrisper.Thelettucewillstayfreshfor2or3days.

SALADBARSAREN’TJUSTFORRESTAURANTS

You don’t have to go out for dinner to enjoy the pleasures of a well-stockedsaladbar.Youcanassembleyourownhomeversionandmakeitthecenterpieceofdinner.Herearesomeideasforitemstohaveonyourself-servesaladbar.Oruse this list to jogyour thinkingaboutfoodsyoucanadd todailysalads to takethemoutofthelettuce-and-tomatorut.

Ifyoukeepyourrefrigeratorstockedwithwashedanddriedlettuces(seeTipabove) and with a variety of these salad fixings in plastic containers, you canmakea“minisaladbar”inminutes.Greens:arugulabibborBostonlettucecurlyendive(chicory)escarolefreshspinachItalianparsleyleavesmixedbabylettuces(mesclun)radicchioredandgreenleaflettuceromainewatercress

Additions:artichokehearts(cannedorfrozenandthawed)asparagustips,blanchedbabycorn

beansproutsblanchedsugarsnappeasbroccoliflorets,raworblanchedcauliflowerflorets,raworblanchedcherrytomatoeschilledboiledpotatoeschoppedhard-cookedeggwhitescookedblackbeanscookedchickpeascookedkidneybeanscornkernelsfat-freecrackersfat-freecroutonsfat-freetortillachipsfreshtomatosalsagratednonfatcheesegratedorslicedbeetsgratedorslicedcarrotsgreen,red,andyellowbellpepperstripsorangeorgrapefruitsectionspeperoncini(mildpickledpeppers)pre-cutcoleslaw(undressed)raisinsRoastedGarlicroastedsweetpotatoesshreddedredcabbageslicedceleryslicedcucumbersslicedgreenonionsslicedjicamaslicedmushroomsslicedradishesslicedredonionsslicedwaterchestnutsslicedzucchinioryellowsquashsprouts:mungbean,soybean,alfalfa,orsunflowerthinlyslicedfennel

three-beansalad(nofatadded)

Dressings:ButtermilkDressingRanchDressingOrange-BasilDressingCreamyTofuDressingHoney-MustardDressingSweetandSourDressingBottlednonfatdressings

APPLE-RAISINSTRUDEL

Phyllodoughmakesacrisp, flakystrudelcrustevenwithout theconsiderablequantityofbutterthatmostrecipescallfor.Youshouldservethisstrudelwhilehot,however,asitlosescrispnessasitcools.Candiedgingeraddsaseductivespicynotetothefilling,butyoucanomitit.Addadashofcinnamoninstead.

MAKES1TWELVE-INCHSTRUDEL

1tablespoonraisins½cuphotwater4apples,preferablyRomeBeautyorGoldenDelicious1tablespoonplus1teaspoonsugar1tablespooncornstarch1 tablespoon plus 1 teaspoon minced candied ginger (see Tip), or dash ofcinnamon1teaspoonvanillaextract3(14by18-inch)sheetsphyllodough1tablespoonliquideggsubstitute

Preheatovento375degreesF.Putraisinsinasmallbowlandcoverwith½cuphotwater.Letsoften20minutes,thendrain.

Peel,quarter,core,anddicetheapplesintosmallpieces.Inalargebowl,stirtogether 1 tablespoon sugar and the cornstarch. Add the apples, ginger, and

vanilla.Stirtoblend.Stirinraisins.Onalargeworksurface,stackthephyllosheetsoneontopoftheother,with

thelongersidenearestyou.Leavinga2-inchborderalongthebottomand1-inchborderalongthesides,spoontheapplefillingontothebottomthirdofthephylloinalong2-inch-widecylinder.Startingfromthebottomedge,roll thephylloupandoverthefillingtomakealongfatrope.Squeezetheshortsidesshutwithyourfingers.Inasmallbowl,whisktogethertheliquideggsubstituteandremaining1teaspoonsugar.Brushoverphyllo.Carefullytransferthe“rope”toabakingsheet,eithernonstickorlightlysprayedwithnonstickspray(seeTip).Bakeuntilgoldenbrown,about30minutes.Sliceandserveimmediately.

Servingsize:¼oftheStrudelCalories:143Fat:0.7gCholesterol:0mgCarbohydrate:54.5gProtein:3.5gSodium:76.0mg

TIP

Lookforphyllointhesupermarketfreezercase.Besuretoreadthelabeltofindphyllothathaslessthan0.5gramoffatperounce.AthensPastriesandFrozenFoods (see “Where to FindProducts,”)makes a phyllo thatmeetsthisstandard.Thawitintherefrigerator.

MarinatedMushroomsandSweetPeppersGary’sBroccoliManicottiCrustyItalianBreadZucchiniBrownies

AnItalian-Americanfavorite,manicotti isaprovenchild-pleaserandcaneasilybemultiplied toserveacrowd.Themarinatedvegetablescanbemade in largequantity, too,makingthisagoodmenutoturntoforcasualentertaining.Anotherplus:boththemanicottiandthevegetablescanbemadeahead(andthevegetablesshouldbe—theyneedtomarinate8hours).Thecakelikebrownies,however,arebestwithinafewhoursofbaking.

Thetiming:Makethemarinatedmushroomsandsweetpeppersfirst,atleast8

hoursahead.Assemblethemanicottinext,butdon’tbakethemahead.Refrigeratethemifyouneedtoholdthemmorethananhourbeforebaking.Makethezucchinibrownies last; if possible, time thebaking so thebrownieswill bewarmwhenserved.

MARINATEDMUSHROOMSANDSWEETPEPPERS

Balsamic vinegar and oregano give these marinated vegetables an Italianflavor.Note that theyneed tomarinate for at least 8 hours.Forbest results,choosesmallbuttonmushrooms thatare firmand tightlyclosed,withnogillsshowing.Ifyoucan’tfindbabygreens,usefreshspinachorsoftheartsofbutterlettuce.FROMELIZABETHKAPSTEIN,CHEF

Dr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedicalCenter,NewYork,NewYorkA formerWashington,D.C., caterer,Elizabethnowcooksfor Ornish research participants in New York. “Most of these people haveoutcookedmeforyears,buttheyonlyknewhowtomakehigh-fatfoods,”saysElizabeth. “I teach them to look at food in a whole new way. It’s not aboutrestriction.It’saboutlearningtomakenewdisheswithflavorandzest.”

SERVES4

¼cupbalsamicvinegar1tablespoonlemonjuice½teaspoondriedoreganoSaltandpepper¼ pound small whole mushrooms, stems removed, or larger mushrooms,halved½redbellpepper,seedsandribsremoved,verythinlysliced½greenbellpepper,seedsandribsremoved,verythinlysliced½cupthinlyslicedredonion4handfulsmixedbabysaladgreens

In a large bowl,whisk together vinegar, lemon juice, oregano, and2 teaspoonswater.Seasontotastewithsaltandpepper.Addmushrooms,redandgreenbellpeppers, and red onion. Toss well. Cover and refrigerate 8 hours, stirringoccasionally.

Tasteandadjustseasoningjustbeforeserving.Serveonabedofbabygreens.

Servingsize:1cupCalories:40.5Fat:0.5gCholesterol:0mgCarbohydrate:7.8gProtein:3.0gSodium:7.4mg

TIP

A large Ziploc bag is a convenient container formarinating vegetables.Justshakethebagoccasionallytoredistributetheseasonings.

GARY’SBROCCOLIMANICOTTI

Youdon’thavetoforswearallyourfavoritedishesonalow-fatvegetariandiet;just learn to adapt them. That’s what Gary Fingert did with the standardmanicotti recipe. Substituting nonfat dairy products for high-fat ones andfilling the shellswith fresh broccoli and mushrooms instead of ground meatyields a dish with all the pleasure and none of the fat of the more familiarversion.

Youcanfilltheshellsinadvanceandrefrigerate,butbakethemjustbeforeserving.(Figurea littlemore timeif they’vebeenrefrigerated.)Note thatyouneed toundercook theshellsbefore filling themas theywillcookmore in theoven.

FROM GARY FINGERT OF DES MOINES, IOWA: Gary and Loretta Fingert wereinstrumentalingettingtheOrnishprogramstartedatMercyHospitalMedicalCenter/Iowa Heart Center in Des Moines, Iowa. They attended the OrnishretreatinCalifornia,thenconvincedtheirownphysiciantobegintheprogramin their town. “Iwanted to continue theprogramand felt I needed thegroupsupportfromotherswhowerehavingsimilarexperienceswithheartdisease,”saysGary.

Nowaretireddentist,Garyhadaheartattackandbypasssurgeryattheage

of forty-seven.His father and a brother died of heart attacks at forty-seven.Garysaystheprogramgiveshimafeelingofbeingmoreincontrolofhislife.

SERVES4

½cupdicedonion2garliccloves,minced¼cupVegetableBroth,homemadeorstore-bought½cupdicedmushrooms2 cups thawed and squeezed dry frozen chopped broccoli, or 2 cups well-drainedchoppedcookedfreshbroccoli1cupnonfatcottagecheese½cupliquideggsubstitute¼cupplus2tablespoonsgratednonfatmozzarellacheese1teaspoonsalt½teaspoonblackpepperPinchgroundnutmeg8manicottishells(halfa9-ouncepackage)1cupnonfatMarinaraSauce,homemadeorstore-boughtPreheatovento350degreesF.In a small skillet, combine onion, garlic, and broth. Bring to a simmer,

covered,overmoderateheatandsimmeruntilonionissoftened,about5minutes.Addmushroomsandcook,uncovered,untilmushroomsaretenderandtheirliquidhasevaporated,3to5minutes.Letcool.

In a bowl, combine mushroom mixture with broccoli, cottage cheese, eggsubstitute,¼cupmozzarella,salt,pepper,andnutmeg.Stirwell.

Bringalargepotofsaltedwatertoaboiloverhighheat.Addmanicottishellsandcookaccordingtopackagedirectionsuntilhalf-done.Drain.

Divide filling among manicotti shells and place in an 8 by 12-inch bakingdish,eithernonstickorlightlysprayedwithnonstickspray(seeTip).Covershellsevenlywithmarinara sauce. Sprinklewith remaining 2 tablespoonsmozzarella.Coverwithfoilandbakeuntilhotthroughout,about30minutes.

Servingsize:2filledpastashellsCalories:211Fat:0.5gCholesterol:2.9mgCarbohydrate:33.0g

Protein:20.0gSodium:262.0mg

TIP

Manicotti shellsareeasier to fill ifyouplace the filling ina largeZiplocbag.Cut off a corner and squeeze out the filling as if youwereusing apastrybag.

ZUCCHINIBROWNIES

Carobpowdergives theseeasybrowniesanappetizing“chocolaty”aromaandcolor.Moistandcakelike, theyarea remarkably satisfyingalternative tothetraditionalhigh-fat,high-sugarfavorite.Lookforcarobpowderinnaturalfoodstores.

FROMSHARONHAYDENOFINDIANOLA,IOWA:MaynardandSharonHaydenareparticipants in the Ornish program at Mercy Hospital Medical Center/IowaHeart Center, Des Moines, Iowa. Sharon follows the program along withhusbandMaynard,whohasheartdisease.Shebelieves thespousalsupport isimportant to his success and is happy to reap the benefits of the programherself.

“I cooked according to the American Heart Association guidelines andthought I was doing really well,” says Sharon, “but this was a big change.Maynard is very contentwith theReversalDiet; Imissmeat everyonce in awhile,butwhen1do,Ihavebeans.Theyhelpmefeelsatisfied.”

Sharon adjusted her favorite brownie recipe by substituting carob forchocolate.

MAKES24TWO-INCH-SQUAREBROWNIES

2cupsgratedzucchini½cupmashedripebanana2teaspoonsvanillaextract

2cupsunbleachedall-purposeflour¼cupsugar⅓cupcarobpowder1½teaspoonsbakingsoda1teaspoonsaltConfectioners’sugar,sifted

Preheatovento350degreesF.Inalargebowl,combinezucchini,banana,vanilla,and1tablespoonwater.Inamediumbowl,stirtogetherflour,sugar,carobpowder,bakingsoda,and

salt.Add dry ingredients towet ingredients andmix untilwell blended.Batterwillbeverystiff.Spreadina9by13-inchbakingdish,eithernonstickorlightlysprayedwithnonstickspray(seeTip).Bakeuntilatoothpickinsertedinthecentercomesoutclean,about35minutes.Cool.Dust lightlywith siftedconfectioners’sugarbeforeslicing.

Servingsize:1two-inch-squarebrownieCalories:70

Fat:0.9gCholesterol:0mgCarbohydrate:102.0mgProtein:8.0gSodium:98.8mg

TIP

Foracelebrationcake,bakethesebrownies in two8-inchroundsat350degreesF.for25to30minutes.Cool,thenfrostwithnonfatcreamcheesefrostinganddecoratewithslicedstrawberries.

Jo’sChiliCreamyColeslawSpicyCornMuffinsSlicedPersimmonswithLimeorChilledRedandGreenGrapes

Youcanneverhavetoomanychilirecipes,especiallyunusualrecipessuchasthisonewithbulgurandsquash.JoisJoanneShipe,whohadthebrightideatothickenher chili with high-fiber bulgur and to add a variety of colorful vegetables fortexturalcontrast.Maybeitwouldn’tpassforchiliinTexas,butthisisadownrighttasty vegetable stew by any definition. Serve it with spicy corn muffins and acooling cabbage slaw. If you can find Fuyu persimmons in your market—theyusuallyturnupinlateautumn—peelandslicethemfordessert;Fuyupersimmonsare thesmall, squatones thatyoucaneatwhenfirm,not the large,heart-shapedonesthatturnsoftwhenripe.Freshgrapeswouldbeagoodreplacement.

The timing:Make the coleslaw first and refrigerate for at least an hour toallow the flavors to blend.Make the chili next.While it’s simmering,mix andbakethemuffins.Youcanpeelandslicethepersimmonsaheadifyouhavetime,orslicethemjustbeforeyouarereadyfordessert.

Jo’sCHILI

Youcanmakethischunkybeanchiliafewhoursahead,butitwillthickenasitstands.Whenyoureheatit,thinitasneededwithvegetablebrothorwater.FROM JOANNESHIPEANDROBERTRIEGEL OF BIRDSBORO, PENNSYLVANIA: JoanneShipe and Robert Riegel have attended the Ornish retreat in California. Athome, Jo does the cooking and Bob throws in ideas. Their suggestion aboutsucceeding on the Reversal Diet: “Have an open mind and see it as anadventure.”JoandBobalsohavegreatideasforbreakfast.

SERVES4

2cupshalvedandslicedmushrooms1cupdicedonion1cupdicedyellowsummersquash½cupdicedredbellpepper½cupdicedgreenbellpepper2tablespoonschilipowderOne(15-ounce)cankidneybeans,or2cupshome-cookedkidneybeans,with¾cupliquid2cupsnonfatMarinaraSauce,homemadeorstore-bought¼cupbulgurSaltandpepper

Inapot,combinemushrooms,onion,squash,redandgreenbellpeppers,chilipowder,and¼cupwater.Bringtoasimmerovermoderateheatandsimmeruntilvegetables are slightly softened, about 5 minutes. Add kidney beans with their

liquid and themarinara sauce. Bring to a simmer and cook 8minutes to blendflavors,stirringoccasionally.Addbulgurandcook,stirringoften,untilgrainsaretender,about10minutes.Ifmixturegetstoothick,thinwithwater.Seasontotastewithsaltandpepper.

Servingsize:1½cupsCalories:232Fat:1.4gCholesterol:0mgCarbohydrate:47.0gProtein:12.8gSodium:1,181.0mg(withcannedbeansandstore-boughtsauce)

TIP

Washing mushrooms improperly can make them soggy because theyquicklysoakupwater.Towash them,swish themvigorously inasinkorlarge bowl filled with cold water, then lift them out and pat them dryquickly.Orbrushthemcleanwithamushroombrush.

SPICYCORNMUFFINS

Comkernelsredbellpepper,andahintof salsagive thesegoldenmuffinsanappealingSouthwesternflavor.They’reperfectwithaspicychili,orenjoywithafavoritevegetablesoup,blackbeanstew,orbraisedcollardgreens.

MAKES8MUFFINS

1cupunbleachedall-purposeflour1cupyellowcornmeal1tablespoonbakingpowderAcupeggwhites(fromapproximately4largeeggs)orliquideggsubstitute½teaspoonsalt½cupcornkernels,freshorfrozen(seeTip)½cupdicedredbellpepper

¼cuptomatosalsa(noaddedfat)2tablespoonschoppedcilantroorparsley½cupunsweetenedapplesauce½cupnonfatplainyogurt

Preheatoven to375degreesF. In abowl, stir together flour, cornmeal, andbakingpowder.

Inalargebowl,whiskeggwhiteswithsaltjusttobreakupthewhites.Stirincorn,bellpepper,salsa,cilantro,applesauce,andyogurt.Adddryingredientsandmixlightlyjusttoblend;donotovermix.

TIP

Muffinsmadewithout fat can easily become tough if you overmix themafter adding the dry ingredients. Stirring the batter vigorously woulddevelop the gluten in the flour, which would give the muffins a sturdystructure—justwhatyoudon’twant.Thebestapproachistomixthedryingredients inwitharubber spatula, stirringand foldinggently justuntiltherearenowhiteclumpsleft.

Dividemixtureevenlyamongeight2½-inch-widemuffincups,eithernonstickorlightlysprayedwithnonstickspray(seeTip).Battershouldcomejusttothetopofthecups.Bakeuntilnicelyrisenandlightlybrowned,about25minutes.

Servingsize:2muffinsCalories:152.5Fat:0.56gCholesterol:0.24mgCarbohydrate:30.6mgProtein:6.0gSodium:186.0mg

ChickpeaStewwithCouscousCucumber-YogurtSaucewithMintWarmWholeWheatPitaBreadOrangeSegmentswithChoppedDates

Flavoredwith the warm spices beloved inMorocco, this full-bodied chickpeastewwillmake your kitchen smell divine. Served over steamed couscous, it isessentiallyamealinitself,thankstotheproteininthechickpeasandthevarietyofvitamin-richvegetablesused.Thechickpeaproteinisincomplete(asproteinfrom

plantsourcesalwaysis),butyogurtoffersthecomplementaryaminoacidsneeded.Offer the yogurt sauce on the side, for drizzling over the stew or to use as adippingsauceforthepitabread.Fordessert,peelandsegmentfouroranges(seedirections),workingoverabowltocatchthejuices.Putthesegmentsinthebowlwithapinchofcinnamon,thenadd¼cupchoppedpitteddatesandtoss.

Thetiming:Makethechickpeastewadayahead,ifdesired(seeTip).Severalhours before dinner, peel and slice the oranges and chill them. Prepare thecucumber-yogurtsaucewhileyoureheatthestewgently.Steamthecouscousjustbeforeyouarereadyfordinner.Adddatestoorangesjustbeforeyouarereadytoservethem.

Don’tbeputoffby the long listof ingredients.This isaneasyMoroccan-stylevegetablestewthatcooksinabout20minutes.Serveitoverafluffymoundofsteamedcouscousorbrownrice.

FROMJUDITHELIASOFBROOKLYN,NEWYORK:JudyandJoeEliasattendedtheOrnish retreat in California, then joined the Ornish program at Beth IsraelMedicalCenter,NewYork,NewYork.Joehashadbypass surgeryand followstheprogramtoavoid“bypassingthebypass.”

SERVES4

1mediumonion,diced3garliccloves,minced2cupsVegetableBroth,homemadeorstore-bought1½cupsdicedzucchini1largesweetpotato,peeled,in½-inchdice1cupdicedredbellpepper1cupdicedgreenbellpepper1cupdicedpeeledtomato,cannedorfresh,withjuice1teaspooncinnamon1teaspoongroundcoriander½teaspoongroundcuminPinchcayenne½teaspoonsalt¼teaspoonblackpepper1tablespoonlemonjuice1 (15-ounce) can chickpeas (garbanzo beans), drained, or 1½ cups home-cookedchickpeas

CHICKPEASTEWWITHCOUSCOUS

2cupscouscous2tablespoonsmincedparsleyorcilantro

In a large pot, combine onion, garlic, and ¼ cup vegetable broth. Cook overmoderateheatuntil liquid evaporates andonion is transparent, about5minutes.Add zucchini, sweet potato, red and green bell peppers, tomato, cinnamon,coriander,cumin,cayenne,salt,andpepper.Simmer5minutes.AddremainingIAcupsvegetablebrothandlemonjuice.Bringtoasimmer,cover,lowerheat,andsimmer gently until vegetables are just tender, about 5 more minutes. Stir inchickpeasandcookuntilchickpeasarehot.Keepstewwarm.

Make couscous:Bring2 cupswater and a largepinchof salt to aboil in amedium saucepan. Add couscous, cover, and remove from heat. Let stand 5minutes.Uncover,transfertoabowl,andfluffwithaforktoseparatethegrains.

Toserve,makeabedofcouscousonaservingplatter.Spoonchickpeastewoverthetop.Garnishwithmincedparsley.

Servingsize:1¾cupsCalories:515Fat:1.9gCholesterol:0mgCarbohydrate:115.2gProtein:18.5gSodium:315.0mg

TIP

You can cook this vegetable stew a day ahead; in fact, the flavors willimproveovernight.Besuretoundercookthevegetablesslightlytoallowfor further cooking when you reheat the stew.Make the couscous justbeforeserving.

CUCUMBERYOGURTSAUCEWITHMINT

Fresh mint gives this pale green sauce a refreshing, cooling taste. It wouldmake a sublime topping for steamed cauliflower, broccoli, spinach, or greenbeans.

MAKES1¼CUPS

½cupchopped,seeded,peeledcucumber½cupnonfatplainyogurt1tablespoonchoppedfreshmint1-½teaspoonslemonjuice½teaspoonmincedgarlic⅛teaspoongroundcuminPinchcayennepepperSalt

Putallingredientsexceptthesaltinafoodprocessororblenderandblenduntilcompletelysmooth.Transfertoabowl.Seasontotastewithsalt.

Servingsize:⅓cupCalories:18Fat:0.07gCholesterol:2.0mgCarbohydrate:11.2gProtein:6.9gSodium:88.0mg(withnosaltadded)

TIP

Keep Yogurt Cheese on hand as a dip for vegetables or a spread forbagels. To make it, line a sieve with a coffee filter or dampenedcheesecloth and set it over abowl.Putplainnonfat yogurt in the sieve,cover with plastic wrap, refrigerate, and let drain several hours orovernight until thick. Discard the liquid that drains from the yogurt.SeasontheYogurtCheesewithsalt,pepper,andmincedfreshherbs.Itwillkeepintherefrigeratorfor3to4days.

GreekBeanSalad

HarvestVegetableSoupWholeWheatBread

BakedAppleswithApricotJam

After abrisk autumnwalkor an afternoon spent raking leaves, vegetable souphits the spot.This is alsoahighlyportablemeal (put the soup inawide-mouththermos)foratailgatepartyorfallpicnic.Forthoseoccasions,youmightservethesoupinmugsandspoonthebeansalad intowholewheatpitabreadpocketswithaspoonfulofyogurttomakeamoreinformalmeal.Followwithjuicybakedfallapplesflavoredwithjam.

The timing: Bake the apples first, then make the soup. While the soup issimmering,assemblethebeansalad.

GREEKBEANSALAD

PintobeansreplacethefetacheeseinthisvariationontheclassicGreeksalad.With its crisp cucumber, tomato, onion, and basil, the dish has an appealingfreshnessyourarelyfindincannedbeansalads.

FROMLEONAANDKHEMSHAHANIOFLINCOLN,NEBRASKA:

The Shahanis participated in the Ornish program at Immanuel MedicalCenter/TheHeartInstituteinOmaha,Nebraska.Aprofessoroffoodscienceandtechnology at the University of Nebraska, Khem has many speakingengagementsthattakehimontheroadoftenandsometimesoutofthecountry.Heplansahead,informinghishostsofhisdietaryneeds.

SERVES4

1(15-ounce)canpintobeansorkidneybeans,drainedandrinsed1mediumcucumber,peeled,seeded,anddiced1mediumfreshtomato,halved,seeded,anddiced¼cupdicedredonion2tablespoonsfreshbasilchiffonade(seeTipbelow)

¼cupbottlednonfatItaliansaladdressingSaltandpeppertotasteCombineallingredientsinalargebowlandstirtoblend.

Servingsize:1cupCalories:86Fat:0.45gCholesterol:0mgCarbohydrate:16.6mgProtein:4.6gSodium:508.0mg

TIP

ChiffonadeisaFrenchcookingtermthatreferstoveryfineribbons.Theeasiest way to chiffonade basil is to stack several leaves together, rollthem up like a jelly roll, and then slice thinly across the roll. Alwayschiffonade basil at the last moment with a sharp knife to keep it frombrowning.

HARVESTVEGETABLESOUP

Butternutsquash,carrots,turnips,leeks—thesefreshvegetableshaveanaturalsweetness that infuses this delicate soup.The smaller you cut the vegetables,the faster thesoupwillcook.Tomake itheartier,addmacaroni,wildrice,orbrownrice,orladleitintobowlsoversteamedcouscous.

FROMFRANKD.HOBLEOFPOMPANOBEACH,FLORIDA:

Frank’s daughter is Darla Erlich, R.N., with the Ornish program at NorthBroward Hospital District/Broward General Hospital in Fort Lauderdale,Florida.Frankdoesalotofcookingandhaslearnedtoadapthigh-fatrecipes.TheHarvestVegetableSoupisagoodexampleofhisexpertise.

SERVES4

1cupdicedpeeledturnips1cupdicedonion¾cupchoppedleek,whitepartonly½cupdicedcarrots½cupdicedcelery1tablespoonmincedgarlic7to8cupsVegetableBroth,homemadeorstore-bought2½cupsdicedpeeledbutternutsquash,orothersweetwintersquash2cupschoppedcabbage,preferablysavoy1jalapeñochile,seeded,deveined,andminced(seeTip)2½cupsbite-sizepiecesbroccoliflorets½cupdicedpeeledbroccolistemsSaltandpepper

Inalargesouppot,combineturnips,onion,leek,carrots,celery,garlic,and½cupvegetablebroth.Bringtoasimmerovermoderateheatandsimmer5minutes.Addbutternut squash, cabbage, jalapeño, and 6½ cups vegetable broth. Bring to asimmer, adjust heat tomaintain a gentle simmer, and cook until vegetables aretender,20to30minutes.Stirinbroccolifloretsandstemsandcookuntiltheyaretender,about5minutes.Ifsoupistoothick,addanadditional1cupbroth.Seasontotastewithsaltandpepper.

Servingsize:1¾cupsCalories:104Fat:0.5gCholesterol:0mgCarbohydrate:24.2gProtein:4.7gSodium:95.3mg

TIP

When a recipe calls for broccoli florets only, you can save money by

buying thewholebroccoli stalk.Cut off the florets for the recipe.Thenuse a vegetable peeler to peel the thickbroccoli stems.Underneath thegreen skin, the pale broccoli stem is sweet and delicious. Eat it raw, orsteamitanddrizzleitwithHoney-MustardDressing.

BAKEDAPPLESWITHAPRICOTJAM

Makeadouble batch of these easy bakedapples and enjoy the extras forbreakfastorbrunch.There’sasurpriseintheapples’center—asoftspoonfulofcreamyoatssweetenedwithjam.

SERVES4

2largeapples,preferablyRomeBeautyorGoldenDelicious4teaspoonsno-sugar-addedapricotjam4teaspoonsquick-cooking(notinstant)oatmeal2cinnamonsticks⅓cupapplejuice1teaspoonsugar1teaspoonlemonjuice

Preheatovento400degreesF.Halvetheapplesandcorethemwithamelonbailer.Inasmallbowl,mixjam

and oats into a paste. Divide the paste among the four apple cavities. Put theapples,cutsidedown,inabakingdish.Putthecinnamonsticksinthebakingdish.Whisktogetherapplejuice,sugar,andlemonjuice.Pouraroundtheapples.Coverandbakeuntilapplesaretenderwhenpierced,about30minutes.Serveapplescutsideupandspoonthepanjuicesoverthem.

Servingsize:1appleCalories:136Fat:0.5gCholesterol:0mgCarbohydrate:32.0g

Protein:2.4gSodium:6.0mg

TIP

Yourmarketmay carry several kinds of oatsworth exploring. Steel-cutoats(alsoknownasIrishorScotchoats)areroughlyslicedoatsthatcookup into a hearty breakfast cereal. They take longer to cook than otheroats,buttheyretainmoreoftheir?vitaminsbecausetheyareprocessedwithout heat. Rolled oats (also known as old-fashioned oats) have beensteamed, then flattened into flakes with rollers. Quick oats are slicedbeforeflattening,sotheflakesarethinnerthanrolledoatsandcookmorequickly.Instantoats,notsurprisingly,takeevenlesstimetocook,buttheyareoftenmixedwithsalt, sugar,and flavorings;read the labelcarefully.All these oat variations are made from the nutritious whole grain,includingthebranandgerm.

MixedGrainsLoafwithSpinachHerbedYogurtSauce

Jean-Marc’sOven“Fries”SteamedFreshGreenBeans

HomemadeChunkyApplesauce

Sometimes you’d rather have “comfort food” than the fanciest restaurantmeal.Here’sadinner likeMomused tomake—or likeMomwouldhavemade if shehad had the information we have now about dietary fat and heart disease.Knowingwhatweknow,itmakessensetoforgothemeatloafinfavorofahigh-fibermixed grains loaf that delivers just asmuch taste and satisfaction, and toreplacethegravywithacreamyyogurtsauce.Theyogurtsaucedoestripleduty:itcomplementsthegrainsloaf,thecrusty“fries,”andthesteamedgreenbeans.Fordessert,enjoyabowlofchilledapplesaucemadewithfragrantfallapples.

The timing:Make the applesauce and chill.Mix and bake themixed grainsloaf. While it’s baking, make the yogurt sauce. Prepare the “fries,” timing thebakingsothattheycomeoutoftheovenwhenthegrainsloafisreadytobesliced.Whilethepotatoesarebaking,trimandsteamthegreenbeans.

MIXEDGRAINSLOAFWITHSPINACH

Thissavoryvegetarianversionofameathafpacksahtofnutrition,withhigh-fibergrainsandvitamin-richspinach.Moistandwellseasoned,itmakesneatfirmslicesthatwouldberightathomeinasandwichwithtomatoandsproutsthefollowingday.

SERVES4

1cupbulgur1cupquick-cooking(notinstant)oatmeal2 cups Vegetable Broth, homemade or store-bought 2 cups diced day-oldbread1cupdicedonion1(10-ounce)packagechoppedfrozenspinach,thawed½cupliquideggsubstitute½cupmincedparsley1teaspoonmincedgarlic¼teaspoonsalt⅓teaspoonblackpepper½ cup nonfat Marinara Sauce, homemade or store-bought Herbed YogurtSauce

Preheatovento450degreesF.Inabowl,combinebulgurandoatmeal.Bringvegetablebroth toaboiland

pourovergrains.Coverandletstand8minutestosoften.Add bread, onion, spinach, egg substitute, parsley, garlic, salt, and pepper.

Blendlightlybutwell.Spoonintoa9by5-inchloafpan,eithernonstickorlightlysprayedwithnonstickspray(seeTip).Spreadmarinarasauceevenlyoverthetop.Bakeuntilfirmandhotthroughout,about35minutes.Letstand15minutesbeforeservingwithherbedyogurtsauce.

Servingsize:1cupCalories:472Fat:4.8g

Cholesterol:0mgCarbohydrate:89.5gProtein:22.5gSodium:821.2mg

TIP

Youmaythinkofparsleyasjustagarnish,butit’sloadedwithvitaminC.The½cupparsleyinthisdishcontains27milligramsofvitaminC,whichisabouthalf theRDAformen(50grams)andwomen(60grams).Cookingdestroys some of the vitamin C, however. To get the full benefit, addgenerousportionsofrawchoppedparsleytosaladsandvegetabledishes.

JEAN-MARC’SOVEN“FRIES”

Lifewithout french frieswouldbe sad indeed.Thesegolden“faux” frieswillsatisfyanycravingsyouhavefortheotherkind.

SERVES4

4russet-typebakingpotatoes(about8ounceseach)Salt

Preheatovento475degreesF.Lineabakingsheetwithparchmentpaperandlightlyspraywithnonstickspray.Oruseanonstickbakingsheet lightlysprayedwithnonstickspray(seeTip).

Peel potatoes, if desired. (You can leave the skins on.) Cut potatoeslengthwise into finger-like pieces about ½ inch thick. Arrange potatoes onpreparedbakingsheetinasinglelayer,nottouching.Sprinklewithsalt.Bakeuntilgolden,about25minutes.

Servingsize:¼ofthe“fries”Calories:177Fat:0.11g

Cholesterol:0mgCarbohydrate:40.4gProtein:4.6g

Sodium:16.0mg(withnosaltadded)

TIP

Lookforrollsofparchmentpaperinyoursupermarketwhereverthewaxpaperisstocked.It’sgreatforliningbakingsheetsbecausefoodstendnottosticktoit.However,withthesemoistpotatoslices, it’sagoodideatospraytheparchmentlightlyforinsurance.

HOMEMADECHUNKYAPPLESAUCE

You can flavor this basic applesauce however you like: with a little vanilla,cinnamon, ginger, or cardamom. It’s also quite tasty just as it is. Double therecipeifyoulikeandenjoytheextraforbreakfastoverthenextseveraldays.

SERVES4

4apples,preferablyRomeBeauty,GoldenDelicious,GrannySmith,orGala½cupfrozenapplejuiceconcentrate

Peel,quarter,andcore theapples.Cut into¾-inchdice.Putapples,apple juiceconcentrate, and ½ cup water in a large saucepan. Bring to a simmer overmoderate heat, cover, and adjust heat to maintain a gentle simmer. Cook untilapplesaretender,about6minutes.Transfermixturetoafoodprocessorandpulsetoachievedesiredconsistency.Servewarmorcold.

Servingsize:½cupCalories:131Fat:0.5gCholesterol:0mgCarbohydrate:33.4g

Protein:03gSodium:2.2mg

TIP

Applevarietiesvaryintheirmoisturecontent.Ifyoursaucelookstoowet,cookitwiththelidoffforafewminutestoevaporateexcessmoisture;ifitlookstoodry,addafewspoonsfulofwater.

“CASUALDINNERWITHFRIENDS”SweetPotatoSoupwithLimeRice-StuffedBellPeppers

BlackBeanSauceSteamedSwissChard

CarrotCakewithCreamCheeseFrosting

If only for the sake of American health, it’s a good thing the elaborate dinnerpartiesof the1980sarenowpassé.Typicallymulticoursemealsof richFrenchfoodwithfat-ladensauces,thesedinnerswereashardonthecookasontheheart.Today, people want to entertain more simply and healthfully, and they enjoyservingguestsfoodwithmoreethnicflavor.Thismenufitsthatbillandisjustoneamongmanymenusinthisbookthatyoucouldproudlyservetocompany.Youmaybeeatingaverylow-fatvegetariandiet,butyoucanstillentertain—andplease—guestswhoaren’t.

The timing:Make the cake in themorningor severalhours ahead,butdon’tfrostityet.Aboutanhourandahalfbeforedinnertime,frostthecakeandmakethesoup. Stuff and bake the peppers.While they are baking, make the black beansauceandpreparethechardforsteaming.Reheatthesoupandserveitasafirstcourse.Steamthechardjustbeforeyouarereadytoservethesecondcourse.

SWEETPOTATOSOUPWITHLIME

Thanks toa squeezeof limeat the endandanoptional cilantrogarnish, this

easysouphasaLatinstamp.Ifyouprefer,seasonitwithdriedthymeinsteadoflimeandservewithasmalldollopofnonfatsourcream.

FROMELIZABETHKAPSTEIN,CHEFDr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedical

Center,NewYork,NewYorkMAKES12CUPS

1⅓cupsthinlyslicedleeks,whitepartonlyApproximately3½cupsVegetableBroth,ormoreasneeded4poundssweetpotatoes,peeledandcutinto½-inchcubesJuiceof2limesSaltandpepper¼cupchoppedcilantro(optional)

Put leeks and ½ cup vegetable broth in a large pot. Bring to a simmer overmoderatelyhighheatandcook1minute.Addsweetpotatoesandcook4minutesmore.Add6cupswater,reduceheattomedium,andcookuntilsweetpotatoesaresoft,about25minutes.Transfermixturetoafoodprocessororblenderandblenduntil smooth, adding as much of the additional vegetable broth as you need tomakeasoupconsistency.

Returntopotandstirinlimejuice,salt,andpeppertotaste.Reheat.Serveinwarmbowls,garnishingeachservingwithalittlechoppedcilantro,ifdesired.

Servingsize:1½cupsCalories:156Fat:0.52gCholesterol:0mgCarbohydrate:34.4gProtein:2.4gSodium:66.0mg(withnosaltadded)

TIPSixEasyWaystoEatMoreFiber

1.Substitutefreshunpeeledfruitforfruitjuiceatbreakfast.

2.Add some grated carrots or some chopped broccoli florets to agreensalad.

3.Make vegetable soup heartier by adding whole wheat pasta orwholegrains,suchasbrownrice,wildrice,orbulgur.

4.Addcannellinibeansorchickpeastoyourfavorite tomatosauceforpasta.

5.Make a quick bean dip for raw vegetables by blending cannedbeanswithgarlic,herbs,orspices.

6.Switchbreakfastcereals.(All-BranwithExtraFiberhas15gramsofsolublefiber,comparedto0.3gramforRiceKrispies.)

Seeformoreideasonaddingfibertoyourdiet.

Rice-STUFFEDBELLPEPPERS

Theserice-stuffedpepperslookbeautifulcutinhalfandarrangedonapoolofblackbeansauce.

SERVES8

8largebellpeppers,preferablyred2½cupsVegetableBroth,homemadeorstore-bought½teaspoonsalt¼teaspoonblackpepper1cupdicedmushrooms½cupfinelydicedonion½cupfinelydicedcelery2cupsbasmatirice½cupcanneddicedtomatoes1teaspooncuminseed1cupgreenpeas,freshorfrozen

Make“caps”foreachpepperbyslicingabout⅓inchoffthetopofeachone.Setthecapsaside.Carefullyremovetheseedsandwhiteribsinsideeachpepper.

Boilthepeppersinalargepotofsaltedwateruntiltender,5to7minutes.Drainandplungeintoicewatertostopthecooking.Whencool,drainagainandpatdry.

Bringthebrothtoasimmerinalargesaucepan.Addsalt,pepper,mushrooms,onion,andcelery.Simmeruntilvegetablesaretender,about5minutes.Addrice,tomatoes,andcumin.Returntoasimmer,cover,reduceheattolowestsetting,andcook18minutes.Uncover andput peason top; donot stir in.Coverpot again,removefromheat,andletstand7minutestoallowpeastocookthrough.Transfermixturetoalargebowlandfluffwithafork.

Preheatovento425degreesF.Dividethestuffingevenlyamongthepeppers;youshouldhaveabout1cupstuffingforeachpepper.Topwithlids.Arrangethemina9by13-inchbakingdish; if theydon’twant to “stand,” lay themgentlyontheirsides.Bake,uncovered,for20minutes,oruntilpeppersarehotthroughout.ServewithBlackBeanSauce(seebelow).

Servingsize:1stuffedpepperCalories:229Fat:0.65gCholesterol:0mgCarbohydrate:50.2gProtein:5.8gSodium:45.0mg

TIP

Thestuffingalonemakesadeliciousricepilaf.Onabusyevening,servethepilafwithaspinachsaladandsomecannedblackbeansoup.

BLACKBEANSAUCE

Youwillprobablyfindalotofusesforthischunkyblackbeansauce.Serveitover flour tortillasstuffedwithstir-friedvegetables,orasanaccompanimenttoSpicyMexicanRiceanda steamedgreenvegetable. If youprefera smoothsauce, you can blend it in the food processor or blender, thinning as neededwithwaterorvegetablebroth.

MAKES3CUPS

½cupdicedonion1teaspoonmincedgarlic1(15-ounce)canblackbeans1(15-ounce)cantomatosauce½teaspoongroundcumin1teaspoongroundcoriander1teaspoonchilipowderSaltandpepper

In a saucepan, combine onion, garlic, and¼ cupwater.Bring to a simmer andsimmer until liquid evaporates and onion is transparent, 3 to 5minutes. Stir inblackbeanswith their liquid, tomatosauce,cumin,coriander,andchilipowder.Simmer,covered,untilflavorsareblended,15to20minutes.Stiroccasionallytopreventsticking;thin,ifneeded,withalittlewater.Seasontotastewithsaltandpepper.

Servingsize:about⅓cupCalories:66Fat:0.4gCholesterol:0mgCarbohydrate:12.8gProtein:3.8gSodium:208.7mg(withnosaltadded)

TIP

Dishes made with beans often taste better the second day, perhapsbecausethebeanshavehadtimetoabsorballtheseasonings.Wheneveryoumakeabeandish, considerdoubling the recipeandenjoying it overthenextdayortwo.

CARROTCAKEWITHCREAMCHEESEFROSTING

Where’sall theoil thatmakescarrotcakemoist?In thisversion, it’sreplacedwithcrushedpineappleandcarrotpuree(use jarredbaby foodwithnoaddedfat) to make a low-fat cake as appealing as the original. Top it with creamcheesefrostingandserveitforbirthdaysordinnerparties.

MAKESONE9-INCHCAKE•SERVES12

Cake:2cupsgratedpeeledcarrots½cupsugar1(4-ounce)cancrushedpineapplewithjuice1(4-ounce)jarcarrotpuree½cupeggwhites(fromapproximately4largeeggs)orliquideggsubstitute2teaspoonsvanillaextract¼teaspoonsalt1¼cupssiftedcakeflour1¼cupsoatbran2teaspoonsbakingsoda1½teaspoonscinnamon

Frosting:8ouncesnonfatcreamcheese,softened¼cupsugar

Preheatoven to425degreesF.Preparea9-inchpiepan,nonstickor lightlysprayed with nonstick spray (see Tip). In a large bowl, whisk carrots, sugar,pineapple,carrotpuree,eggwhites,vanilla,andsaltuntilwellblended.

Inanotherbowl,stirtogetherflour,oatbran,bakingsoda,andcinnamon.Adddryingredientstoliquidingredients;foldingently.

Pour batter into prepared pan. Bake until lightly browned and firm to thetouch,about30minutes.Coolinpan,thenunmoldandfrost.

Tomakefrosting:Beatcreamcheeseandsugarwithastiffwhisk,ahand-heldmixer, or a wooden spoon until smooth and creamy. Spread evenly over cake

surface.

Servingsize: ofthecakeCalories:118Fat:0.9gCholesterol:0mgCarbohydrate:26.7gProtein:4.9gSodium:101.3mg

TIP

Carrotsareoneofthebestsourcesofbeta-carotene,whichisconvertedtovitaminAinthebody.Beta-carotenebelongstoafamilyofsubstancesknownascarotenoids,plantpigmentswhicharethoughttoprotectagainstcancer through their action as antioxidants. And you don’t have to eatcarrots raw to get the benefits. In fact, cooked carrots are higher invitaminAthanrawcarrots.Carrotsarealsoagoodsourceofsolublefiber,vitaminC,andcalcium.

“ATHANKSGIVINGGROANINGBOARD”RelishTray:DeviledEggs,PickledCherryPeppers,BabyCarrots,CeleryHearts

AutumnVegetablesinaSquashWhiteandWildRicePilafGlazedHolidayYams

Old-FashionedBreadDressingBrandiedCranberryRelishWatercressandBeetSaladAppleCranberryCake

Whatafeast!ThisThanksgivingmenuismissingnothinginthewayofvariety,color, taste, and bounty. Recruit some kitchen helpers, then relax and enjoy theprocessofcookingforfamilyandfriends.

Thetiming:Asalways,Thanksgivingdinnerisamajororganizationalfeatandtiming challenge.Enlist helpers to do some of the chores, like peeling yams orstuffinghard-cookedeggwhites.Andbeforeyoustart,youmightwanttomakea

timetablesoyoudon’tforgettocookadish!Here’sasuggestedroughtimetable:makethecranberryrelishadayahead.Makethedeviledeggfillingandthehard-cookedeggwhitesadayahead,butfillthemjustbeforeserving.Maketheapplecranberrycakeseveralhoursahead.Washanddrythewatercress,wrapinpapertowels,andrefrigerate.Draincannedslicedorjuliennedbeets.Tossthemwithafavoritenonfatdressingandchill.Trimthebabycarrotsandceleryhearts,coverwithwater,andchillanhourortwotocrispthem.

Preparethebreadstuffingbutdon’tbakeityet.Putalltheingredientsfortheautumnvegetablestewinthepotbutdon’tcookityet.Putalltheingredientsfortheglazedyamsinthepotbutdon’tcookthemyet.Bakethekabochasquash.

When guests arrive, fill the deviled eggs and set out the relish platter—includingstore-boughtpickledcherrypeppers—soeveryonecannibblewhileyoufinish cooking. When the kabocha squash come out of the oven, raise thetemperatureto400degreesF.andputthebreaddressingin.Startthericepilafatthesametime.(Buyaconvenientpackagedblend,ifyoulike.)Fiveminuteslater,begin cooking the yams and the autumn vegetables. Slice off the top of thekabochasandremovethestringsandseeds.Tosstogetherthewatercressandthedressedbeets.Put thebraisedautumnvegetables in the squashandall theotherdishesinappropriateservingbowls.Timetoeat!

DEVILEDEGGS

Thisrecipemakesenoughfillingfor24egghalves.Orfill16halves(foreightpeople) and save the remainder for a sandwich the next day. You may findyourselfmakingthiscreamyspreadthroughouttheyear,toenjoyasasandwichfillingonryebreadwithlettuceandtomato.

MAKES16STUFFEDEGGHALVESWITHLEFTOVERFILLING

8wholeeggs1(15-ounce)canchickpeas(garbanzobeans)¼cupchoppedparsley4teaspoonswholegrainmustard½teaspoongratedlemonzest½teaspoonmincedgarlic

⅛teaspoonblackpepper1tablespoonmincedredonion1tablespoonmincedcapersPaprika

Placeeggsinasaucepan.Coverwithhotwater.Bringtoaboiloverhighheat,adjust heat tomaintain a simmer, and cook 12minutes.Drain and cool in coldwater. Peel eggs, then cut in half lengthwise. Remove the yolks and discard.Gentlywashthewhitestoremovetracesofyolk.Patdry.

Draingarbanzobeans,reserving?cupliquid.Inafoodprocessororblender,puree beans, parsley, mustard, lemon zest, garlic, and pepper until smooth.Transfertoabowlandstirinredonionandcapers.Tasteandadjustseasoning.

Fill egg halves with about a tablespoon of filling. Sprinkle lightly withpaprika.

Servingsize:2deviledeggsCalories:35Fat:0.2gCholesterol:0mgCarbohydrate:3.7gProtein:4.3gSodium:34.5g

TIP

Learn to make maximum use of “free foods,” the flavor-packedingredientsthatjazzupdisheswithoutaddingappreciablefatorcalories.They are your culinary arsenal, battling blandness and fending offboredom. Some of them aren’t inexpensive, but have you checked thepriceofredmeatlately?Treatyourself.

Someusefulfreefoods:

capers

catsup

herbs,freshanddried

horseradish

hotsauceLiquidSmoke

mustards:Dijon,wholegrain,orherb-flavored

pickles:dillpickles,pickledpeppers,andotherpickledvegetables

salsa

soysauce

spicestacosauce

vinegars: balsamic, tarragon, cider, rice, sherry, red and white wine,raspberry

If you are salt-sensitive, rinse the capers, choose low-sodium soy sauce,and skip the pickles. Also, be aware of the high sugar content of mostcatsup.

AUTUMNVEGETABLESINASQUASH

This quick braise of colorful fall vegetables is made in a single pot, thenspoonedintothecavitiesoftwocookedwintersquashforafestivepresentation.Guestshelpthemselvestosomeofthevegetablesaswellassomeofthesweetsquash.Askyourproducemanagerforakabochasquash,aparticularlysweet-fleshed,forest-greenautumnsquashthatcomesinlargesizes.Ifyoucan’tfindtwo largekabochas, thenbuy fouracornsquashandserveeachguestahalf-squashfilledwiththeseglisteningfallvegetables.AHalloween-typepumpkinisnotagoodchoicebecausethefleshisnotverytasty.

SERVES8

2kabochasquash,4½to5poundseachSalttotasteplus1teaspoonBlackpeppertotasteplus½teaspoon

4cupssmallbrusselssprouts4cupscarrots,inlargedice,or2cupswholebabycarrots2cupspeeledshallots,halvediflarge,or2cupspeeledbabyonions2cupsdicedturnipsinlargedice2cupsdicedparsnipsinlargedice12garliccloves,peeledandleftwhole,orhalvediflarge2cupsVegetableBroth,homemadeorstore-bought2tablespoonssugar1½teaspoonsdriedthyme

Preheatovento375degreesF.Spraysquashskinlightlywithnonstickspray(see Tip). Bake kabocha squash whole until a knife slips in easily, about 45minutes. Let rest 15minutes, then cut a thick slice off the stem end tomake a“cap;” if using acorn squash, cut them in half through the stem end. If desired,make thecuts inazigzagpattern togiveasawtoothedge toboth thesquash topand bottom. Remove the seeds and stringy parts in the seed cavity. Season thecavitieswithsaltandpepper.Setaside.

Trimendsofbrusselssprouts; remove the toughouter leaves.Cutan“X” inthebottomofeachsproutsoheatpenetratesbetter.

Combinebrusselssproutsandallremainingingredients,including1teaspoonsaltand½teaspoonpepper,inalargepot.Bringtoaboiloverhighheat.Reduceheat to moderate and simmer, uncovered, stirring occasionally, until liquidreducestoaglazeandvegetablesaretender,about20minutes.

Dividevegetablesbetweenthesquashcavities.Passthesquashatthetable.

Servingsize:1¼cupsCalories:164Fat:0.6gCholesterol:0mgCarbohydrate:39.7gProtein:4.8gSodium:350.0mg

TIP

Theyaren’teveryone’sfavoritevegetable,butbrusselssproutshavealotto recommend them.When they’re small and fresh andnot overcooked,theyhaveamild,almostsweetflavorthatmaysurprisepeoplewhohaveonly had them at their worst. What’s more, they are a rich vein ofphytochemicals, the plant chemicals that scientists are investigating aspossible cancer inhibitors. Like other members of the cabbage family,brussels sprouts contain sulforaphane, a phytochemical that appears toprotectlabanimalsagainstbreastcancer.TheyarealsoexceptionallyhighinvitaminC.

GLAZEDHOLIDAYYAMS

Youdon’thavetogiveupthisThanksgivingfavorite:brownsugar,comsyrup,andorangejuicemakesuchadelicious,fat-freeglazefortenderyamsthatyoumaytossoutyouroldrecipe.

SERVES8

2poundsyamsorsweetpotatoes,peeledandcutinto1½-inchchunks1cuporangejuice½cuplightcornsyrup2tablespoonsbrownsugar¼teaspoonsalt¼teaspoonblackpepper½teaspooncinnamon

Putallingredientsina4-quartnonstickpotwith½cupwater.Coverandcook5 minutes over moderately high heat. Uncover and cook, stirring occasionally,untilliquidhasreducedtoaglazeandpotatoesaretender,about15minutes.

Servingsize:1cupCalories:170Fat:0.2g

Cholesterol:0mgCarbohydrate:41.6gProtein:1.4gSodium:166.0mg

TIP

Fresh sweet potatoes are a nutritional goldminewith, ounce for ounce,evenmorebeta-carotenethancarrotsandmorevitaminCthantomatoes.They also deliver 100 percent of the RDA for vitamin ? in a 3½-ounceserving.WhatmostAmericansandmanymarketscallayamisactuallyasweetpotatowithamoist,darkorangeflesh.Trueyamsbelongtoanotherfamilyandaremorestarchythansweet.

OLD-FASHIONEDBREADDRESSING

There may not be a turkey on your Thanksgiving table, but there can be awonderfulbreaddressing.Thislow-fatversion,fragrantwithherbsandchunkywith vegetables,may become part of your year-round repertoire. On anotheroccasion,serveitwithagreensaladandtomatosoup.

SERVES8

2cupsquarteredmushrooms1½cupsdicedonion1cupdicedgreenbellpepper¾cupdicedcelery¼cupraisins2¼cupsVegetableBroth,homemadeorstore-bought2cupsunpeeleddicedapple1poundstalewholewheatbread,in½-inchcubes(about8cups)½cupeggwhites(fromapproximately4largeeggs)orliquideggsubstitute

½cupmincedparsley½teaspoondriedthyme1tablespoonchoppedfreshsage½teaspoonsalt¼teaspoonblackpepper

Preheat oven to 400 degrees F. Prepare a 9 by 13-inch baking dish, eithernonstickorlightlysprayedwithnonstickspray(seeTip).

Ina largenonstickpot, combinemushrooms,onion,bellpepper, celery, andraisins.Add¼cupvegetablebroth.Bringtoasimmeroverhighheat,cover,andcook1minute.

Uncoverandaddapple.Simmeruntilliquidevaporates,about3moreminutes.Putbreadcubesinalargebowl.Inanotherbowl,whiskeggwhiteslightlyjust

tobreakthemup.Stirinremaining2cupsvegetablebroth,parsley,thyme,sage,salt,andpepper.Poureggwhitemixtureoverbread.Addsautéedvegetablesandblendwell.

Put stuffing into prepared dish. Pack it firmly with a spatula. Cover withaluminumfoilandbake20minutes.Uncoverandbakeanadditional5minutestocrispthetop.

TIP

When whole wheat is milled to make white flour, 60 to 90 percent ofvitaminsB6andE,folate,andothernutrientsarelost.That’sbecausethebran and tiny germ, removed during milling, contain a disproportionateamountofthevitamins,minerals,andfiber.Thiamin,niacin,riboflavin,andironareaddedbackwhenwhiteflourisenriched,butstill,refinedflourisjustashadowofitsformer,highlynutritiousself.Ithasonly7percentofthe fiber, 40percent of the calcium, andnoneof the lysine, an essentialaminoacid,thatwasinthewholewheatberry.Andiftherefinedflourisbleachedtowhitenit,therestofitsmodestamountofvitamin?islost.Forthatreason,unbleachedflourisabetterchoicethanbleached,butwholewheatflourandwholewheatproductsarethebestchoiceofall.

Servingsize:1cupCalories:301Fat:2.6gCholesterol:0mgCarbohydrate:61.2gProtein:10.0gSodium:466.0mg

BRANDIEDCRANBERRYRELISH

What’s a Thanksgiving table without it.? Double the recipe if you havecranberryrelishfansatyourtable.

MAKES1½CUPS

3cupsfreshorfrozencranberries1cupfrozenapplejuiceconcentrate2tablespoonssugar1tablespoonbrandy(optional)

Combine all ingredients in a saucepan and bring to a boil. Simmer untilcranberriespopandbegin to forma sauce, about5 to8minutes.Cool.Chill ifdesired.

Servingsize:3tablespoonsCalories:90Fat:0.2gCholesterol:0mgCarbohydrate:22.1gProtein:0.3gSodium:9.3mg

TIP

FreshcranberriesappearinthemarketjustbeforeThanksgivingandtend

to disappear shortly thereafter. (That’s because most of the cranberrycrop is juiced or canned.) If you like them, buy a few extra bags andfreezethemsoyoucanmakethiseasysauceallyear.Asmallspoonfulofcranberry sauce would be delicious in the hollow of a poached pear orpeachhalf.

APPLECRANBERRYCAKE

Studded with moist bits of fresh apple, raisins, and tangy cranberries, thiselegantcakemayremindyouofawhitefruitcake.Risinghighinthepanwithaprettybrownedtop,itmakesafestiveendtoaholidaymeal.

MAKESONE10-INCHROUNDTOSERVE12

1cupunbleachedall-purposeflour1cupoatbran1tablespoonbakingsoda1teaspooncinnamon2cupsplainnonfatyogurt½cupmaplesyrup1teaspoongratedlemonzest2tablespoonsvanillaextract½cupraisins1cupcranberries2cupsbreadcrumbsfromstalefat-freebread(SeeTip)1cupeggwhites(fromapproximately8largeeggs)¼teaspoonsalt¼cupsugar2cupsdiced,cored,unpeeledapple

Preheat oven to 375 degrees F. Prepare a 10-inch round cake pan, eithernonstickorlightlysprayedwithnonstickspray(seeTip).

Inabowl,stir togetherflour,oatbran,bakingsoda,andcinnamonuntilwellblended.

Inalargebowl,whisktogetheryogurt,maplesyrup,lemonzest,andvanilla.Stirinraisins,cranberries,andbreadcrumbs.

Inalargebowl,whiskeggwhites,salt,andsugartosoftpeaks.Addflourmixturetoyogurtmixture,stirringjust toblend.Donotoverwork.

Gently fold in egg whites, then apples, taking care not to overwork the batter.Transfertopreparedpan.Bakeuntilfirmtothetouchandlightlybrowned,about45minutes.Coolinpanbeforeunmolding.

Servingsize: ofthecakeCalories:235Fat:1.4gCholesterol:0mgCarbohydrate:50.6mgProtein:8.7gSodium:219.0mg

TIP

Tomakebreadcrumbs,putstalebreadinafoodprocessorfittedwiththesteelbladeandprocessuntilbreadisreducedtocrumbs.

WINTER

SpicyArkansasChiliSteamedBasmatiRiceAssortedChiliFixings

BasketofCrackersMixedCitrusCompotewithCinnamonYogurtSauce

ConfettiRicePilafwithSplitPeasSteamedSweetPotatoes

SpinachandCucumberRaitaWholeWheatPitaBread

WinterFruitPlatterwithRaspberrySorbet

StuffedCabbagewithLentilsandBrownRiceSteamedRedPotatoesandBabyPeas

SourCreamwithFreshChivesPumpernickelBreadorRyeBread

CrispGreenAppleWedges

PennePastawithWhiteBeanandSun-DriedTomatoSauceWiltedSpinachwithGarlicandLemon

CrustyItalianBreadPearsPoachedinRedWine

PotatoPancakeswithWarmApplesauce

BeetandCabbageBorschtwithSourCreamWarmRyeBread

SlicedOrangesinSpicedSyrup

WhiteandWildRiceSaladwithBabyArtichokeHeartsWhiteBeanSoupwithWinterGreensWholeGrainToastFreshOrangeSections

HeartyBarley-LentilSoupToastedWholeWheatBagels

SpinachandMushroomSaladwithButtermilkDressingBakedBananaswithOrangeSauce

BakedSweetPotatoeswithThymeBraisedCabbagewithOnionsandCaraway

SteamedWildRicewithPetitePeasWholeWheatRollsWarmAppleCrisp

Dr.Crawford’sHaystacksFreshTomatoSalsa

SteamedChayotewithRedOnionandLimeBakedTortillaChipsorFat-FreeFlourTortillas

SpicedPumpkinBars

“CHRISTMASDINNER”ConsomméwithVegetableBrunoise

HerbedMushroomRisotto

BraisedBrusselsSproutsandChestnutsGlazedAcornSquashwithOrangeandGinger

BrandiedPearBreadPudding

“NEWYEAR’SDAYBUFFET”Hoppin’John

Nell’sSouthernEggplantDressingCollardGreenswithTomatoes,Onions,andPeppers

John’sGingerbreadApplesauce

Whatgoodtiming:justwhentheweatherturnscoldandfull-bodieddishesstarttohavemoreappeal,thefruitsandvegetableswiththeheartiestcharacterarereadytoharvest.Rootvegetableslikerutabagasandparsnipsandsturdygreenssuchascollardsandkalemakewintermealssatisfyingandvaried.Soupalwayssoundstemptingwhen it’scoldoutside,but thesoups in thischapterare likely to temptyouevenwhen it’snot.Try thechunkyBeetandCabbageBorschtdrizzledwithsourcream,theTuscan-styleWhiteBeanSoupwithWinterGreens,atoe-warmingHearty Barley-Lentil Soup, or an elegant Consommé with Vegetable Brunoise.You’llalsofindrecipesforsuchcold-weatherfavoritesasstuffedcabbage,spicychili,andpotatopancakeswithapplesauce.Apples,oranges,pears,andbananasstar in old-fashioned winter desserts, likeWarm Apple Crisp, Baked BananaswithOrangeSauce,andBrandiedPearBreadPudding.

Inwinterlookfor:

bananas

Belgianendive

broccoli

broccolirabe

cabbage,greenandred

cardoon

celeryroot

collardgreens

escarole

fennel

grapefruit

kale

kiwifruit

mustardgreens

oranges

parsnips

pomegranates

rutabagas

tangerines

turnips

wildmushrooms

SpicyArkansasChiliSteamedBasmatiRiceAssortedChiliFixingsBasketofCrackers

MixedCitrusCompotewithCinnamonYogurtSauce

Serve this meaty-tasting “bowl of red” over fluffy steamed rice and set out avariety of chili fixings (or “fixin’s” as it’s said in Little Rock). Someaccompanimentideas:pickledjalapeñorings;mincedredorgreenonion;pickledokra;pickledbabycorn;gratednonfatcheeseorsourcream;freshcarrot,celery,andjicamasticks;andcherrypeppers.Fillabasketwithfavoritenonfatcrackersormakeabatchofcornbreadifyouhavethetime.After thespicychili,passabowlofcoolingcitruscompoteandapitcherofcinnamonyogurtsauce.

Thetiming:Preparethecitruscompoteandyogurtsauceandchill.Makethechili.Whileit’ssimmering,steamthericeandsetoutrelishesandcrackers.

SPICYARKANSASCHILI

WhatmakesthisanArkansaschili?ChefMartinMongiello,itscreator,saysitneedstobemadewithbottledArkansasspringwater,butyou’llprobablyfindthat’snot strictlynecessary.Healso suggests serving itwithArkansas-grownbasmatirice,thearomaticlong-grainricethat’sprizedinIndia.ButevenchefMongiellowouldprobablyagree thathishearty chiliwill taste just finewith

whateverriceyouhaveonhand.

FROMCHEFMARTINC.J.MONGIELLO:SERVES4

10(2.5-ounce)BocaBurger“NoFatOriginal”patties(seeTip)1cupdicedonion1cupdicedgreenbellpepper1garlicclove,minced2tablespoonschilipowder1tablespoongroundcumin1cupcannedgroundtomatoes,ordicedtomatoesdicedfinerbyhand¼cuptomatosalsa(noaddedfat)Salt

CookBocaBurgersaccordingtopackagedirections.Chopcoarsely.Inanonstickpot,combineonion,bellpepper,garlic,chilipowder,andcumin.

Add¼ cupwater, bring to a simmer, and simmer until vegetables are soft andwaterevaporates,about5minutes.Addtomatoes,salsa,choppedBocaBurgers,and2 cupswater.Bring to a simmer, cover, andadjust heat tomaintain a slowsimmer.Cookuntilchiliisthickandflavorful,about20minutes.Seasontotastewithsalt.

Servingsize:2cupsCalories:247Fat:0.3gCholesterol:0Carbohydrate:30.6gProtein:31.3gSodium:534–7mg(withnosaltadded)

TIP

This tasty basic chili could accommodate the seasonings and ingredientsyou like best. Add a minced jalapeño chile if you like, or some driedoregano, frozen corn, or pinto beans. Use vegetable broth in place of

waterforanevenmoreflavorfulchili.Makeadoublebatchandenjoytheleftoversas“sloppyJoes”inabunthenextday.

MIXEDCITRUSCOMPOTEWITHCINNAMONYOGURTSAUCE

This compote will be refreshing and appealing with navel oranges and pinkgrapefruitalone,butitwillbealltheprettierifyoucanfindcitrusofdifferentcolors,suchasbloodoranges,whitegrapefruit,andrubygrapefruit.

SERVES4

6naveloranges,oracombinationofnavelandbloodoranges2grapefruit,preferably1whiteand1ruby½cupnonfatplainyogurtteaspoonsbrownsugarDashgroundcinnamon

Grateenoughofoneorangetomake1tablespoonzest(orangepartonly).Cuttheendsofftheorangesandsettheorangesononeend.Withasharpknife,

cutfromtoptobottomallthewayaroundtheorangestoremovethepeelandallthewhite pith.Holding the oranges over a bowl to catch the juices, loosen thesegmentsbycuttingbetweenthefruitandthemembranewithasmallknife.Liftouteachsegmentinonepiece.Transfertothebowl.Repeatthepeelingandsectioningprocedurewith the grapefruit, removing any seeds. Gently toss together orangeandgrapefruitsegmentsandanyaccumulated juices.Stir in2½ teaspoonsof theorangezest.

In a small bowl, combine remaining½ teaspoon orange zest, yogurt, brownsugar, and cinnamon. Stir in 1½ teaspoons citrus juice from the fruit bowl. Toserve,putaboutcupofcitrussegments ineachof fourbowls.Topeachservingwith2tablespoonsofyogurtsauce.

TIP

Serve this orange- and cinnamon-spiced yogurt sauce with slicedpineapple,bananas,mangoes,orfreshsummerfruit,suchastheSummerFruitSalad.

Servingsize:¾cupfruit,2tablespoonssauceCalories:160Fat:0.4gCholesterol:0.5mgCarbohydrate:38.4gProtein:4.8gSodium:24.0mg

ConfettiRicePilafwithSplitPeasSteamedSweetPotatoes

SpinachandCucumberRaitaWholeWheatPitaBread

WinterFruitPlatterwithRaspberrySorbet

Somany Indians are vegetarians that the cuisine offers lots of inspiration.Thecumin-scented pilaf in this menu—a combination of rice and legumes—is anIndianidea,asisthesoothingraita,ayogurtsaladthat’smeanttobespoonedoverriceorusedasadippingsauceforbread.Addcubedandsteamedsweetpotatoesfor color and a beta-carotene boost, and complete the meal with a platter ofbeautifullyslicedandarrangedwinterfruitspairedwithstore-boughtsorbet.

The timing:Trimandslice the fruits and refrigerate. (Don’tpeel thebananauntil justbeforeserving.)Make thericepilaf.While itcooks,prepare theraita.About10minutesbeforeyouarereadytoeat,sliceandsteamthesweetpotatoes.

CONFETTIRICEPILAFWITHSPLITPEAS

This is a particularly pretty pilaf, the rice flecked with confetti-like bits ofyellow,orange,andgreen.Cuminseedgives ita subtle Indian fragranceandflavor.

SERVES4

1cupdicedonion½cupdicedcarrots½cupdicedcelery½cupyelloworgreensplitpeas1cuplong-grainrice,preferablybasmati1teaspooncuminseed1bayleaf½teaspoonsalt¼teaspoonpepper

Combineall ingredients ina3-quartsaucepanwith3cupswater.Bring toasimmer over high heat. Cover, reduce heat to lowest setting, and simmer 25minutes.Letstand5minutes,covered;transfertoaservingbowlandfluffwithafork.Removethebayleafbeforeserving.

Servingsize:1½cupsCalories:278Fat:1.5gCholesterol:0mgCarbohydrate:55.9gProtein:10.4gSodium:130.0ms

TIP

Toastingbrings out the flavor ofmanydry spices.To enhance thispilaf,toastthecuminseedfirstinasmalldryskilletoverlowheat,shakingtheskillet often, until cumin darkens slightly and begins to smell fragrant.Thenaddtopilafasdirected

SPINACHANDCUCUMBERRAITA

Raita is a creamy yogurt-based salad that Indians serve as a coolingaccompaniment to spicy dishes. Enjoy it with Confetti Rice Pilaf with SplitPeas,orwithothersteamedgrains;asadressingforgreensorslicedtomatoes;orasadipforpitabreadorfreshvegetables.Itwillkeepintherefrigeratorforacoupleofdays.

SERVES4

1smallcucumber½cupsqueezeddry,thawed,frozenchoppedspinach1cupplainnonfatyogurt1garlicclove,minced1tablespoonchoppedfreshcilantro,mint,orparsley½teaspoongratedlemonzestSaltandpepper

Peelcucumber,halveitlengthwise,andscrapeoutseedswithasmallspoon.Cutcucumberin¼-inchdice.Youshouldhaveabout1cup.

Inabowl,combinecucumber,spinach,yogurt,garlic,cilantro,andlemonzest.Seasontotastewithsaltandpepper.

Servingsize:½cupCalories:36Fat:0.15gCholesterol:1.0mgCarbohydrate:5.2gProtein:3.6gSodium:49.0mg(withnosaltadded)

TIP

Ofcourseyoucanmakethisraitawithfreshspinach.Startwithone12-ouncebunchoffreshspinach,stemsremoved;blanchthewashedleavesin

a large pot of salted water over high heat just until they wilt, about 1minute.Drain inasieveandcoolundercoldrunningwater.Squeezedry,thenchop.Youshouldhaveabout½cup.

WINTERFRUITPLATTERWITHRASPBERRYSORBET

Aplatterofslicedfreshfruitarrangedinmoundsofcontrastingcolormakesanappetizingsightattheendofameal.Allthefruitexceptthebananacanbecutaheadof time; cut thebanana just before serving topreventbrowning.Manymarketscarryimportedmangoesyear-round;ifyoucan’tfindone,substituteafruitthatwillcontrastwiththeothersincolorandtexture,suchasanorange.Cut off the ends, cut away the peel andwhite pith, then slice into rounds orsections.

SERVES4

¼smallpineapple2kiwifruit1mango1banana1cupstore-boughtraspberrysorbet,nosugaraddedMintsprigs

Removepineapplecore.Carefullyslicethefleshawayfromtherind,leavingthefleshinonepiece,thencutthefleshinto½-inch-thickslices.Setaside.

Cutthekiwiinhalflengthwise.Withasoupspoon,scoopthekiwifleshawayfromtheskininonepiece.Cuteachhalfinthirdslengthwise.Setaside.

Topeelthemango,cradleitinonehandand,withasmallsharpknife,peeltheside that’s facing up. Carefully slice the flesh away from the pit in lengthwiseslices.Turnthemangooverandpeelandslicetheotherside.

Onalargeservingplatter,arrangethepineapple,kiwi,andmangoattractivelyin separate mounds. Leave room for the banana. Cover with plastic wrap andrefrigerateuntilreadytoserve,thenpeelthebanana,sliceitthickly,andadditto

theplatter.Toserve,put¼cup raspberrysorbetoneachof fourchilleddessertplates.

Garnish with a sprig of mint. Pass the fruit at the table so diners can servethemselves.

TIP

Amango pureemakes an excellent sauce for almost any fresh fruit. Tomake it,peel, slice,anddicearipemango, thenpushthefruit throughasieve with a wooden spoon. Add a pinch of sugar, if necessary, and asqueezeoflemonorlime.Servewithslicedbananas,raspberries,peaches,blackberries,orpineapple.Howdoyouknowwhenamangoisripe?Smellit.Itshouldhaveanalluringtropicalperfume.

Servingsize:1cupfruit,¼cupsorbetCalories:128Fat:0.5gCholesterol:0mgCarbohydrate:23.0gProtein:1.5gSodium:33.0mg

StuffedCabbagewithLentilsandBrownRiceSteamedRedPotatoesandBabyPeas

SourCreamwithFreshChivesPumpernickelBreadorRyeBread

CrispGreenAppleWedges

Todayweknow thathumblecookingcanbemorehealthful thanhaute cuisine.Weknowthatwhenprosperityinvitesustoadoptadietofthicksteaksandsugarydesserts, it is doing us no favors. We are better off eating stuffed cabbage,especiallyifit’sfilledwithasavorymixtureofnutritiousbrownrice,lentils,andcaraway.Pairedwithredpotatoessteamedwithpeasandtoppedwithadollopof

sourcream,stuffedcabbagedeliversthewarmthandsimplegoodnessofahome-cookedmeal.

The timing: Prepare and bake the stuffed cabbage first. While it’s baking,steamthepotatoesandpeas.Slicetheapplesintothickwedgesjustbeforeyouarereadyfordessert.

STUFFEDCABBAGEWITHLENTILSANDBROWNRICE

Slice into these plump, tomato-sauced cabbage rolls and you’ll find a savoryfillingoflentils,rie,andcaraway.Adollopofsourcreamontopbringsalltheflavors together. Blanch the cabbage leaves and prepare the stuffing a fewhoursahead, ifyou like;youcaneven fill therollsaheadandbake themjustbeforeserving.

FROMKATHERINECHEPENUKOFDEVON,PENNSYLVANIA:

KatherineandMaxChepenukareparents ofMelanieElliott,R.N.,who is onstaff at our Preventive Medicine Research Institute in Sausalito. Melanieremembersgrowingupwiththisold familyrecipe, thenmadewithbeef, lamb,orturkey.“Ithinkittastesevenbetternow,”saysMelanie,“anditstillismycomfortfood,remindingmeofhome.”

SERVES4

Stuffing:3cupsVegetableBroth,homemadeorstore-bought1cupdicedonion½cupdicedcarrot½cupdicedcelery½cuplentils1teaspoonmincedgarlic1teaspooncarawayseed½teaspoonsalt¼teaspoonblackpepper

1cupbasmatirice1largeheadcabbage(about2½pounds)1½cupsnonfatMarinaraSauce,homemadeorstore-bought

SourCreamwithFreshChives:½ cup nonfat sour creammixed with 1 tablespoon minced fresh chives orparsley

Bring vegetable broth to a simmer in a large saucepan. Add onion, carrot,celery, lentils, garlic, caraway seed, salt, and pepper. Simmer 5 minutes. Addrice, stirwith a fork, and return to a simmer; cover and reduce heat to lowestsetting.Cook20minutes.Removefromheatandletstand5minutes.

Preheatovento425degreesF.Cutoutandremovethecabbagecore.Bringa largepotofsaltedwater toa

boiloverhighheat.Addcabbageandsimmer,turningtheheadoccasionallywithtongssoitcooksevenly.Afterabout12minutes,theouterleavesshouldbegintopeelawayfromthehead.Carefullyremovethemwithtongstoabowloficewatertostopthecooking.Youwillneedtwelvelargeprettyleavesforstuffing.Reservetheremainingcabbageforanotheruse,suchassoup.

Drainthetwelveblanchedleavesandpatthemdry.Spreadthemoutonaworksurface. Put a scant 1/2 cup stuffing on the bottom third of each leaf. Roll thebottom of the leaf over the filling, fold the sides in, then continue rolling toenclosethefillingneatly.Arrangerollsinabakingdishjustlargeenoughtoholdthem in one layer. Topwithmarinara sauce, spreading it evenly over the rolls.Bakeuntilrollsarehotthroughout,about15minutes.Servewithsourcreamwithfreshchives.

Servingsize:3cabbagerollsCalories:228Fat:1.3gCholesterol:0mgCarbohydrate:45.5gProtein:11.3gSodium:895.0mg

TIP

ThefillingforthesecabbagerollsisavariationoftheConfettiRicePilafwithSplitPeas. It is sodeliciouson itsown thatyoumaybe tempted toforget about stuffing the cabbagewith it. For a faster dinner, serve thepilaf “unstuffed” alongside steamed shredded cabbagewith paprika andnonfatsourcream.

STEAMEDREDPOTATOESANDBABYPEAS

Forevencooking,chooseaskilletlargeenoughtoholdallthepotatoquartersinonelayer.Andofcourseyoucanusefreshpeasinseason.Theywilltake5to8 minutes to cook, depending on size, so add them to the potatoes at theappropriatetime.

SERVES4

½cupVegetableBroth,homemadeorstore-bought1poundsmallred-skinnedpotatoes,quartered1cupfrozenpetitegreenpeas2greenonions,minced2tablespoonschoppedfreshdillSaltandpepper

Put broth in a medium skillet and bring to a boil over high heat. Add potatoquarters, cover, and reduce heat to low. Cook until potatoes are tender whenpierced,12to14minutes.Scatterthepeasoverthepotatoes,cover,andcookuntilpeas are heated through, about 2moreminutes. Uncover; if there is still brothremainingin theskillet,boil,uncovered,until itevaporates.Gentlystir ingreenonionsanddill.Seasontotastewithsaltandpepper.

TIP

Insummer,youmaybeabletofindmoreunusualpotatoes,suchasYellowFinns,Bintjes,fingerlings,orYukonGolds.Thissimplerecipewouldshow

offtheseflavorfulvarieties.Forallpotatoes,theskinisagoodsourceoffibersoit’sbesttoleaveiton.

Servingsize:¾cupCalories:99Fat:0.9gCholesterol:0mgCarbohydrate:21.3gProtein:3.5gSodium:6.0mg(withnosaltadded)

PennePastawithWhiteBeanandSun-DriedTomatoSauceWiltedSpinachwithGarlicandLemon

CrustyItalianBreadPearsPoachedinRedWine

Italians have longknown that pasta andbeans are a harmonious duo.Theyputthem together in soups, stews, and rustic pasta dishes, consciously orunconsciouslycreatingahighlynutritiousandbalancedmeal.Pairingwholewheatpastaandwhitebeansyieldsahigh-fiberdishandatastymarriagebesides.Servewiltedspinachasaseparatecoursesoyoucanappreciateitspure,intenseflavor,thenconcludewithpearsbathedinspicedredwine.

Thetiming:Preparethepearsandchill.Makethepastasauce.Whilethesauceissimmering,preparetheingredientsforthewiltedspinachbutdon’tcookityet.Start boiling the pastawhen the sauce is almost done.When the pasta is abouthalf-done,startthespinach.

PENNEPASTAWITHWHITEBEANANDSUN-DRIEDTOMATOSAUCE

Ifyoucan’tfindpenne,useanothershort,stubbypastasuchasrigatoni,fusilli(spirals), or forge elbowmacaroni.This hearty sauce, thinnedwith vegetablebroth,wouldmakeanexcellentbeansoup.

SERVES4

1cupslicedonions1teaspoonmincedgarlic1cupVegetableBroth,ormoreifneeded,homemadeorstore-bought2 (15-ounce) canswhite cannellinibeans, or3 cupshome-cookedcannellini,beanswith1½cupsliquid1cupsun-driedtomatoes(notoil-packed),quartered1teaspoondriedthyme,or2teaspoonsmincedfreshthyme1teaspoondriedbasil,or1tablespoonfreshbasilinchiffonadeSaltandpepper1poundwholewheatpennepasta2tablespoonschoppedparsley

Combine onions, garlic, and ¼ cup broth in a large pot. Simmer overmoderatelyhighheatuntilonionsaresoft,about5minutes.Stirinbeanswiththeirliquid, sun-dried tomatoes, thyme, basil, and remaining¾cupbroth.Bring to asimmerandcook,uncovered,overmoderateheat,stirringoften,untilflavorsarewellblended,15to20minutes.Thin,ifdesired,withadditionalvegetablebroth.Seasontotastewithsaltandpepper.Keepwarm.

Bringalargepotofsaltedwatertoaboiloverhighheat.Addpastaandboiluntilaldente,about12minutes.Drainand transfer toawarmbowl.Addsauceandtosstocoat.Serveonwarmplates, toppingeachportionwith½tablespoonchoppedparsley.

Servingsize:2cupspasta,1cupsauceCalories:454Fat:1.7gCholesterol:0mgCarbohydrate:88.5gProtein:22.0gSodium:312.0mg(withnosaltadded)

TIP

Buy dried herbs and spices in small quantities, as they quickly loseintensityuponexposuretoair.Keeptheminairtightcontainersinacool,dark place (not next to or over the stove) and replace themwhen theyhavelosttheirpunch.

WILTEDSPINACHWITHGARLICANDLEMON

If you cook spinach over high heat, it quickly wilts into a soft heap of deepgreen, highly nutritious leaves. Season itwith sautéedgarlic andpass lemonwedgestomakeaneasysidedishyoucanserveallyearround.

SERVES4

¼cupVegetableBroth,homemadeorstore-bought2garliccloves,minced1poundwashedanddriedspinachleaves,thickstemsremovedSaltandpepperLemonwedges

Bringthebrothtoasimmerinasmallskilletovermoderateheat.Addgarlicandcook,stirring,untilsoftened,1to2minutes.

Setalarge,deepskillet,pot,orDutchoven(seeTipbelow)overhighheatfor1minute.Addhalf thespinachleaves, thenstirconstantlywithawoodenspoonuntiltheleavesbegintowilt,about1minute.Addtheremainingspinachandcook,stirringconstantly,untilalltheleavesarewilted,about2to3minuteslonger.Addthegarlicandanybrothintheskilletandstirtocombine.Seasontotastewithsaltandpepper.Transfertoaservingbowl.Passlemonwedges.

Servingsize:½cupCalories:21Fat:0.2gCholesterol:0mgCarbohydrate:3.3gProtein:2.7g

Sodium:63.0mg(withnosaltadded)

TIP

Buyingwashedanddriedspinach,availablebaggedinmostsupermarkets,isabigtime-saver.Ifyoubuyunwashedspinachandwashityourself,besuretodrytheleavesthoroughlyinasaladspinneroryourcookedspinachwillbeafloatinliquid.It’sprobablybestnottouseanonstickpanforthisdish,becauseyoumustpreheattheemptypanoverhighheat;prolongedexposuretohighheatcandamagethecoatingsonsomepans.

PEARSPOACHEDINREDWINE

Theserosypearhalveskeepwellintheirpoachingliquid,soit’ssmarttomakeenough formore thanonemeal.Serve½pear toeachdinerwithsomeof thespicedwinesauce,andsavetheresttoenjoyoverthenextfewdays.

SERVES8

2cupsdryredwine¼cupsugar¼cuporangejuiceconcentrate1tablespoonlemonjuice2cinnamonsticks1teaspoonvanillaextract4AnjouorBoscpears,peeled,halved,andcored

In a large saucepan, combine wine, sugar, orange juice concentrate, lemonjuice, cinnamon, vanilla, and 1 cup water. Bring to a simmer, adjust heat tomaintainagentlesimmer,andcook5minutestoblendflavors.Addpearhalves.Simmergently,uncovered,untiljusttenderwhenpierced,about8minutes.Coolinliquid,thenchill.

Serve each pear half in a small bowl with 3 tablespoons of the flavorfulpoachingliquid.

Servingsize:1pear,3tablespoonssauceCalories:93Fat:0.1gCholesterol:0mgCarbohydrate:13.7gProtein:0.4gSodium:4.0mg

TIP

Peelpearsjustbeforepoachingtopreventbrowning.Useamelonbailertoremovethecoreseasily.

PotatoPancakeswithWarmApplesauceBeetandCabbageBorschtwithSourCream

WarmRyeBreadSlicedOrangesinSpicedSyrup

Onacoldnight,arib-stickingsoupcanbemoreinvitingthanthemostelaboratemeal.Forasurechill-chaser,makeapotofbeetandcabbageborscht,adishthathas sustainedcountlesspeople throughbitterRussianwinters.Precede itwithastack of potato pancakes hot from the skillet, served with a spoonful of warmapplesauce. Fresh fruitmakes an appealing conclusion: serve orangewedges ifyou’reshortontime;ifnot,slicetheorangesandmarinatetheminagentlyspicedsyrup.

Thetiming:Makethedessertandchill.Maketheborschtandsetaside.Lastly,preparethepancakebatter,warmtheapplesauce,andmakethepancakes.

POTATOPANCAKESWITHWARMAPPLESAUCE

Crispandgolden-brown,thesesavorypancakesareaChanukahtradition.Buttheyareworthmakingthroughouttheyear—toservewithsoup,asinthismenu;with a vegetable stew; or for Sunday brunch. Parboiling (blanching) thepotatoes first keeps them from turning brown and helps the pancakes cookfaster.

MAKES16PANCAKESTOSERVE4

4russet-typebakingpotatoes¾cupeggwhites(fromapproximately6largeeggs)orliquideggsubstitute¼cupgratedonion2tablespoonschoppedparsleyPinchgroundnutmegSaltandpepper1cupapplesauce,homemadeorstore-bought1teaspoonmincedfreshthyme,orgroundcinnamontotaste

Bringalargepotofsaltedwatertoaboiloverhighheat.Peelpotatoes,thenblanchthemwholeintheboilingwaterfor2minutes.Setasidetoair-dryfor10minutes, then grate by hand or in a food processor using the coarse gratingattachment. In a bowl, combinegratedpotatoes, eggwhites, onion, parsley, andnutmeg.Seasontotastewithsaltandpepper.

Spraya largenonstick skillet lightlywithcooking spray (seeTip).Setovermoderateheat.When skillet is hot,makepancakes, using⅓cupbatter for eachpancake.Cookuntilgolden-brownanddonethroughout,about4minutesperside.Transfertoawarmplatter.

Combine applesauce and thyme. Heat gently in a small saucepan or in amicrowaveuntilhot.Servewithpotatopancakes.

Servingsize:4pancakesCalories:174Fat:0.2gCholesterol:0mgCarbohydrate:17.6gProtein:8.6gSodium:92.0mg

TIP

Cooking sprays are not innocent when it comes to fat. They are madeprimarilyofvegetableoils,andifyouarenotcarefulwhenspraying,youcanaddasignificantamountoffattoyourfoods.Chooseanonstickspraymade of canola oil and spray lightly. A one-third-of-a-second spraydeliversmorethan¼gramoffat.Soifyou’vebeenheavyonthetrigger,lightenup.

BEETANDCABBAGEBORSCHTWITHSOURCREAM

Cannedbeetsmakequickwork of this satisfying soup, but of course you cancookandsliceyourownfreshbeets.Theyshouldbeinmatchsticklikepieces.

SERVES4

2cupsthinlyslicedgreencabbage½cupdicedleeks,whitepartonly½cupdicedcarrots½cupdicedonion½cupdicedcelery2cupsVegetableBroth,homemadeorstore-bought2 (15-ounce) cans julienne beets, or 3 cups cooked fresh beets, in matchsticks2tablespoonstomatopaste¼teaspooncarawayseed2teaspoonsredwinevinegarSaltandpepper¼cupnonfatsourcream1½teaspoonsmincedfreshchivesordill

Put cabbage, leeks, carrots, onions, and celery in a large pot with ¼ cupvegetable broth. Bring to a simmer and simmer until vegetables are softened,about 5 minutes. Stir in shredded beets with their liquid, remaining 1¾ cupsvegetablebroth,tomatopaste,andcaraway.Simmer,covered,for10minutes.Stirinvinegar.Seasontotastewithsaltandpepper.Removefromheatandwhiskinsourcreamandchives.Serveinwarmbowls.

Servingsize:1½cupsCalories:87Fat:0.4gCholesterol:0mgCarbohydrate:40.0gProtein:4.1gSodium:117.0mg(withnosaltadded)

TIP

It’s not always easy to season a dish so it pleases all the palates at thetable.Sodinerscanseasontheirfoodtotaste,setyourtablewithapeppermillandabowloflemonand/orlimewedges.Youmaywanttoaddaprettyglass cruet or two of vinegar, perhaps a wine or herb vinegar and abalsamic vinegar. These table accessories canmake even a simplemeallookappetizing.

SLICEDORANGESINSPICEDSYRUP

Fresh orange juice infused with an aromatic spiced syrup makes an exoticsauce for slicedoranges.Don’t beputoff by thequantityof spicesused; theresultissubtleandlight.

SERVES4

½teaspoonwholeblackpeppercorns

20wholecloves8cardamompods2cinnamonsticks2tablespoonsplus2teaspoonssugar1tablespoonplus1teaspoonlemonjuice1teaspooncornstarch1cuporangejuice2largenaveloranges

In a 10-inch skillet or other wide pan, combine peppercorns, cloves,cardamom,cinnamon,sugar,lemonjuice,cornstarch,and2cupswater.Whisktodissolvethecornstarch.Bringtoaboiloverhighheatandsimmeruntilalmostallthe liquidhasevaporatedandbigbubblesbegintoappearontheskilletbottom,about10minutes.Removefromheatandaddorangejuice.Scrapethesidesoftheskillet with a rubber spatula. Cover and let mixture infuse 20minutes or untilcold.Strainthroughasieve.

Cuttheendsofftheorangesandsettheorangesononeend.Withasharpknife,cutfromtoptobottomallthewayaroundtheorangetoremovethepeelandallthewhitepith.Sliceorangesintoroundsabout¼inchthick.

To serve,putorange slices in fourdessert bowls.Topeach servingwith¼cupofthespicedorangesyrup.

Servingsize:½orange,¼cupsyrupCalories:83Fat:0.2gCholesterol:0mgCarbohydrate:20.1gProtein:1.0gSodium:0.6mg

TIP

A lotof chefsare steepingherbs in liquids tomake“infusions” thataddflavortodisheswithoutaddingfat.Youcaninfusealiquidwithspices,asinthis recipe, or with herbs. Try infusing a light syrup or fruit juice withfreshmint, lemon verbena, or lavender; or infusing a savory brothwithrosemaryorthyme.

WhiteandWildRiceSaladwithBabyArtichokeHeartsWhiteBeanSoupwithWinterGreens

WholeGrainToastFreshOrangeSections

Just because an item is a convenience food doesn’t mean it belongs in thenutritional doghouse.The supermarket is full of tasty nonfat foods that canhelpyou get a balanced dinner on the table quickly—such as rice mixes, frozenvegetables,andcannedbeans.Thismenutakesadvantageofsomeofthesetime-savingproductstoproduceafinemealinabout45minutes,muchofitunattendedcookingtime.It’sagoodexampleofhoweasyitistocombinefruits,vegetables,beans,andwholegrainsinasinglesatisfyingmeal.

Thetiming:Makethericesaladfirst,evenseveralhoursahead.Whilethericeiscooking,startthesoup.

WHITEANDWILDRICESALADWITHBABYARTICHOKEHEARTS

Packthisprettyricesaladonyournextpicnic.It travelseasily,andmakingitseveralhoursaheaddoesn’tharmitatall.

SERVES4

1(9-ounce)packagefrozenartichokehearts,thawed1(4.3-ounce)packagelong-grainandwildricemixSalttotaste,plus½teaspoon

¼cupdicedroastedredpepper1½teaspoonsmincedfreshtarragon¼cupbottlednonfatItaliansaladdressingPepper

Slicetheartichokeheartslengthwiseintopiecesabout½inchwide.Inamediumsaucepan,combineartichokes, ricemix(omit theseasoningpacketandbutterormargarinecalled foron thebox), salt, and1⅔cupswater.Bring toaboiloverhighheat,stirwithafork,thencover,reducetheheattolowestsetting,andcookuntilthewaterisabsorbedandriceistender,about30minutes.Transfertoabowlandletcooltoroomtemperature,fluffingthericeoccasionallywithafork.

Addredpepper,tarragon,anddressingandstirwithaforktoblend.Seasontotastewithsaltandpepper.

Servingsize:1¾cupsCalories:278Fat:0.8gCholesterol:0mgCarbohydrate:60.0gProtein:8.0gSodium:598.0mg

TIP

Some of the popular packaged rice blends contain a separate seasoningpacketthatcontributesaheftyamountofsodiumtothefinisheddish.It’sbetter todiscard the seasoningpacketand season the ricewith favoritefreshordriedherbs.

WHITEBEANSOUPWITHWINTERGREENS

Lemonzeststirredinatthelastminutegivesthissoupafresh,livelyflavor.Youcouldvarytherecipebymakingitwithcookedredorblackbeans;byadding

some chopped tomato; or by stirring in some small pasta, such as elbows orshells.

Youcanmakethissoupacoupleofhoursahead,butdon’taddthekaleandlemonzestuntilyouarereadytoreheatit.

SERVES4

1bunchfreshkaleorchard(10to12ounces)3cupsVegetableBroth,homemadeorstore-bought1russet-typebakingpotato,peeled,in⅓-inchdice½mediumyellowonion,chopped2teaspoonsmincedgarlic1bayleaf2 (15-ounce) cans navy beans or cannellini beans, or 4 cups home-cookedbeanswith1½cupsliquidSaltandpepper1teaspoongratedlemonzest

Removeanddiscardtoughkaleribs.Bringalargepotofsaltedwatertoaboiloverhighheat.Addkaleleavesandboil2minutes.Draininasieveorcolander.Refreshundercoldrunningwater.Drainagainwell.Chopcoarsely.

Inamediumpot,combinebroth,potatoes,onion,garlic,andbayleaf.Bringtoasimmer,cover,andadjustheattomaintainasimmer.Cookuntilpotatoesarejusttender, about 10minutes.Addbeans and their liquid.Cook, covered, over lowheat,untilpotatoesaresoftandflavorsarewellblended,about15minutes.

Addchoppedkaleandsimmer1minute,uncovered.Seasontotastewithsaltandpepper.Removethebayleaf.Ifyouwouldlikethesoupalittlethinner,addwaterasneeded.Stirinlemonzestandserve.

Servingsize:1¾cupsCalories:303Fat:1.0gCholesterol:0mgCarbohydrate:58.0gProtein:17.5gSodium:499.0mg(withnosaltadded,usingcannedbrothandbeans)

TIP

Onecupofcookedkalecontains179mgofcalcium,about25percentoftheRDA.Afrost-hardyplant, it’susuallyavailable inwinterwhenotherleafygreensmaybescarce.Youcansteamtheleaves(removethetoughribs)inasteamerbasketinacoveredpotoverboilingwateruntiltheyarelimp;orboil them ina largequantityof saltedwater;orchop themrawand sauté them ina littlevegetablebroth.Seasonwith slicedgarlic, soysauce,orchoppedonion,orstirchoppedcookedkale intobeandishesorsoups.

HeartyBarley-LentilSoupToastedWholeWheatBagels

SpinachandMushroomSaladwithButtermilkDressingBakedBananaswithOrangeSauce

Among the first foods cultivated, barley and lentils have been sustainingcivilizationsforthousandsofyears.Todaytheyareamongthose“peasantfoods”gaining new respect because of their nutritional power. Both are high in fiber,minerals,andcomplexcarbohydrates.Togethertheymakeacompleteproteinandaninvigoratingsoup.Addafreshspinachsaladwithacreamydressingthatwillprobably become a fixture in your refrigerator, and finish with warm bakedbananas.

The timing: Prepare the soup first.While the soup is simmering, make thesaladdressing,prepare theothersalad ingredients,andassemble thebananas intheirfoilpackets.Toastthebagelsjustbeforeyouarereadytoservethesoup,andputthebananasintheovenpartwaythroughdinner.

HEARTYBARLEY-LENTILSOUP

Packedwithvegetables,beans,andgrains,thissturdysoupistrulyamealinabowl.Youcanmakeitaheadbutitwillthickenasitrests;thinitasneededwithstockorwaterwhenyoureheatit.

FROMFRANKANDJUDYSEBRONOFOMAHA,NEBRASKA:

Frank and Judy Sebron are participants in the Ornish program at ImmanuelMedicalCenter/TheHeartInstituteinOmaha,Nebraska.Frankhasbeenwiththe program since it began in October 1993, and has done well. “The bestChristmas present we hadwere the results of Frank’s PET scan,” says Judy.“Frank had not cooked in thirty-three years. Now he makes food that tastesreally good.”Meat-and-potatoes eaters, the Sebrons say itwas initially hardgivingupthosefoods.“Butwhenyoufeelsogoodandactuallyseetheresults,itisworthit,”addsJudy.AnotherofFrank’saccomplishments:twenty-five-milebikerides.

SERVES4

5cupsVegetableBroth,ormoreifneeded,homemadeorstore-bought1cupcannedgroundtomatoes,ordicedtomatoesdicedfinerbyhand1cupdicedonion1cupdicedcelery1cupdicedpotato¾cupdriedlentils½cupdicedcarrot½cupdicedgreenbeans½cuppearlbarley1cupdicedzucchini½cupdriedelbowmacaroniSaltandpepper

Inalargesouppot,combine5cupsvegetablebroth,tomatoes,onion,celery,potato,lentils,carrots,greenbeans,andbarley.Bringtoasimmerovermoderateheat. Cover, adjust heat tomaintain a slow simmer, and cook 30minutes.Addzucchini and macaroni. Cook, uncovered, until macaroni is done, about 15minutes.Addadditionalbrothifsoupistoothick.Seasonwithsaltandpepper.

Servingsize:2¾cupsCalories:290Fat:1.25gCholesterol:0mgCarbohydrate:62.2gProtein:10.0gSodium:165.5mg(withnosaltadded)

TIP

Use this recipe as a blueprint that you can modify as you like. In place ofcarrots and green beans, you could substitute rutabagas and chard.Use splitpeas instead of lentils, brown rice in place of barley, cabbage in place ofzucchini.Justmakesuretheitemsyousubstitutecookinaboutthesametimeastheitemyou’rereplacing.

SPINACHANDMUSHROOMSALADWITHBUTTERMILKDRESSING

Thisrecipemakesmoredressingthanyouneed.Leftoverdressingwillkeepinthe refrigerator, tightly covered, for 3 to 4 days. Use on other salads or onsteamedartichokes,asparagus,broccoli,orcauliflower.

SERVES4

ButtermilkDressing:½cupnonfatplainyogurt¼cupnonfatmayonnaise¼cupnonfatsourcream2tablespoonslemonjuice½teaspoonmincedgarlicSaltandpepper4cupscleanedspinachleaves,stemsremoved

¼poundmushrooms,sliced¼inchthick½cuphalvedcherrytomatoes

Make buttermilk dressing: Combine yogurt, mayonnaise, sour cream, lemonjuice, and garlic in a bowl and whisk to blend. Season to taste with salt andpepper.

Put spinach leaves,mushrooms, andhalved tomatoes in a large saladbowl.Addhalfthedressingandtosswelltocoatleavesevenly.Serveimmediately.

Servingsize:1cupspinach,½cupdressingCalories:37Fat:0.2gCholesterol:0.2mgCarbohydrate:5.7gProtein:3.2gSodium:68.0mg

TIP

Somemarkets carry packaged fresh spinach leaves alreadywashed anddried, or cleaned baby spinach leaves sold by the pound. They’remoreexpensivethanfreshspinachinbunches,butlesswork.Orcheckthesaladbarinyoursupermarkettoseeifyoucanbuyfreshcleanedspinachleavesbythepound.Youwillneedabout⅓poundforthisrecipe.

BAKEDBANANASWITHORANGESAUCE

Analuminumfoilpackettrapsalltheflavorinsidewhenyoubakeripebananas.They turn soft andcreamy,and theyabsorba lotof thearomaticorangeandrum mixture in the packet. Let each diner unfold his or her package toexperience theappetizingaroma that’s released.Thebananascooksoquicklythatyoucanputthemintobakepartwaythroughdinner.

SERVES4

1tablespoonorangejuiceconcentrate1teaspoonsugar½teaspoonvanillaextract1teaspoonrum4ripebananas,peeled2cinnamonsticks,halved(optional)

Preheatovento450degreesF.Inasmallbowl,whisktogetherorangejuiceconcentrate,sugar,vanilla,rum,

and2tablespoonswater.Makealuminumfoilpackagesfor thebananas:Assemblefour12by15-inch

sheetsoffoil.Foldeachsheetinhalfalongthe12-inchside.Workingfromeachshortside,foldabout½inchin towardthecenter twoor three times toseal theedge.Standthepackageonitsspineandpropitopenlikeaboat.Putabananaanda half cinnamon stick in each package. Spoon one quarter of the orange juicemixtureintoeachpackage.Foldfoiloveralongthetoptoseal.Setpacketsonabakingsheetandbake15minutes.

Servingsize:1bananaCalories:118Fat:0.55gCholesterol:0mgCarbohydrate:29.5gProtein:1.2gSodium:93.0mg

TIP

Ripe bananas can also be broiled for a quick dessert. Halve themlengthwiseandplacethemunderapreheatedbroiler,severalinchesfromtheheat,untiltheyarehotthroughoutandbrowned.

BakedSweetPotatoeswithThymeBraisedCabbagewithOnionsandCaraway

SteamedWildRicewithPetitePeasWholeWheatRollsWarmAppleCrisp

When you stop puttingmeat at the center of your dinner plate, the dishes youusedtothinkofas“sidedishes”becomeequalpartnersinthemeal.Andif theyare as compatible as this trio—sweet potatoes, braised cabbagewith caraway,andwildricewithpeas—youwillnotfeelthatanything’smissing.Chewywholewheatrollsandahomeyapplecrispcompletethisweekdaywinterdinner.Ifyoucan’t findwholewheat rolls at your local bakery, look forwholewheat bread(with no added fat). Then ask if the bakers would bewilling to turn the samedough into rolls foryou.Youcanbuy theminquantityandfreeze them, thenputthemstraightfromthefreezerintoamoderateoventobringthemtolife.Thisisaparticularlygoodideaifyoulivealoneorhaveasmallfamilywhocan’tfinishaloafbeforeitgoesstale.

Thetiming:Startthewildricefirst,addingfrozenpetitepeas,thawed,duringthefinalminuteortwo,justtoheatthemthrough.Putthesweetpotatoesintobake.While they are baking, braise the cabbage. While the cabbage is simmering,assemblethecrisp.Putthecrispintheovenwhenyousitdowntodinner.

BAKEDSWEETPOTATOESWITHTHYME

Sweet potatoes hold their shapewhen peeled, cubed, and baked in a coveredcasserole—apleasantchangefromwholeroastsweetpotatoes.Besuretobuythevarietywithlightbrownskinandgoldenflesh.Garnetyams—theoneswithdarkreddish-brownskinanddeeporangeflesh—becomesoftandmushybakedthisway.

SERVES4

4sweetpotatoes(about8ounceseach)

⅓cupVegetableBroth,homemadeorstore-bought¼teaspoonsalt¼teaspoondriedthymeBlackpepper

Preheatovento375degreesF.Peelsweetpotatoesandcutinto1-inchcubes.Ina1½-quartbakingdish,tossthesweetpotatoeswiththebroth,salt,thyme,andpeppertotaste.Coverandbakeuntilthepotatoesaretenderwhenpierced,35to40minutes.

Servingsize:1sweetpotatoCalories:118Fat:0.1gCholesterol:0mgCarbohydrate:27.7gProtein:2.0gSodium:612.0mg

TIP

Sweet potatoes have four times the U.S. Recommended DietaryAllowance for beta-carotene, a “pre-vitamin” that the body converts tovitamin A. Researchers are continuing to look closely at the role beta-carotene,anantioxidant,mayplay incancerprevention.Sweetpotatoesalso have significant amounts of vitamin B6, vitamin C, and fiber—andevenmorefiberwheneatenwiththeskin.

BRAISEDCABBAGEWITHONIONSANDCARAWAY

The caraway gives this tender cabbage a subtle German accent. You willprobablythinkoflotsofwaystouseit:Pileitonasoyburgerorsoyhotdog;tossitwithhotpasta;ormakeanonfatAlsatianchoucroutebyservingitwithsteamedredpotatoesandcarrots,soyhotdogs,andavarietyofmustards.On

another evening, serve it with Roasted Carrots, Parsnips, and Beets andSteamedBulgurwithLemonZest.

SERVES4

½mediumgreencabbage(about¾pound)1onion,halvedandsliced¼cupcidervinegar1tablespoonbrownsugar1bayleaf1teaspooncarawayseedSaltandpepper2tablespoonsmincedfreshparsley

Cut the cabbagehalf into threeor fourwedges.Remove the core fromeachwedge. Slice eachwedge into fine shreds. Put the cabbage in a large saucepanwithonion,cidervinegar,brownsugar,bayleaf,carawayseed,and¼cupwater.Cover and bring to a simmer over moderate heat. Cook, stirring two or threetimes,untilcabbage iswiltedand tender,15 to20minutes. If liquidevaporatesbeforecabbageistender,addafewtablespoonsmorewater.

Seasontotastewithsaltandpepper.Removebayleaf.Addparsleyandtosstocombine.Transfertoaservingbowl.

Servingsize:¾cupCalories:162Fat:0.8gCholesterol:0mgCarbohydrate:37.6gProtein:5.2gSodium:57.9mg(withnosaltadded)

TIP

Youcanmakethissamerecipewithredcabbage,ifyoulike.Forachangeof pace, add some grated cooked beets about 5minutes before the redcabbageisdone.Theyaddalovelysweetnessandcomplementaryflavor.

WARMAPPLECRISP

Crunchyontop,softandbubblyunderneath,a fruitcrisp isoneof thoseold-fashionedAmericandesserts that everyone loves.Fortunately, youdon’t needfattomakeapleasinglytexturedtopping,asthisrecipeshows.

MAKESONE9-INCHROUND

6apples,preferablyRomeBeautyorGoldenDelicious2tablespoonsapplejuiceconcentrate1tablespoonplus2teaspoonssugar1tablespooncornstarch2teaspoonslemonjuice½teaspooncinnamon

CrispTopping:⅔cuprolledoats⅓cupGrape-Nutscereal1tablespoonpeachjam

Preheatoven to375degreesF.Peel, core, andquarter theapples.Cut theminto½-inchpieces.Inalargesaucepan,combineapples,applejuiceconcentrate,sugar, cornstarch, lemon juice, cinnamon, and 2 cupswater. Bring to a simmerovermoderateheat, adjustheat tomaintaina simmerandcook15minutes.Thesyrupshouldthickenslightlyandfallbelowtheleveloftheapples.

Makecrisptopping:Combineoats(setaside1tablespoon),Grape-Nuts,andjamina foodprocessorandprocessuntil jam isevenlydistributedandmixturehasastreusel-likefeel.Transfertoabowlandstir inthereserved1tablespoonrolledoats.

Transfertheapplestoa9-inchpiepan.Spreadthecrisptoppingevenlyovertheapples,pressingitlightlyintoplace.Bakeuntilapplesarebubblyandtoppingislightlybrowned,about25minutes.

Servingsize:⅙ofthecrispCalories:198Fat:1.7g

Cholesterol:0mgCarbohydrate:44.5gProtein:3.8gSodium:34.8mg

TIP

Other fruits make delicious crisps. In season, try peaches, nectarines,plums, berries, strawberry/rhubarb, apricots, or peaches mixed withberries.

Dr.Crawford’sHaystacksFreshTomatoSalsa

SteamedChayotewithRedOnionandLimeBakedTortillaChipsorFat-FreeFlourTortillas

SpicedPumpkinBars

From the recipes they submitted for this book, it’s apparent thatMexican andTex-MexfoodsarerealfavoriteswithReversalDietparticipants.Fortunately,it’seasy to adapt these foods to Reversal Diet guidelines thanks to relatively newnonfatproductslikebakedtortillachips,flourtortillas,vegetarianrefriedbeans,and cheese.Thismenuputs someof those items touse in a quick andhealthfulMexicanmealthatwouldotherwisebehighinfat.Addstore-boughtsalsa(nofatadded) ormake your own. If you can’t find chayote, substitute zucchini, whichwillcookmorequickly.

The timing: Make the pumpkin bars first. Then steam the chayote squash.Whileit’ssteaming,preparethehaystacks.

DR.CRAWFORD’SHAYSTACKS

This guaranteed child-pleaser includes all the foods that make a burrito sodelicious—hot rice, refried beans, cheese, lettuce, everything but the tortilla.Stacktheingredientsinamoundlikeahaystack,thendipinwithfat-freechips.Ormakeyourownburritosbyspooningthefillingintofat-freeflourtortillas.Dinnerdoesn’tgetanyeasier.

FROMCW.CRAWFORD,M.D.,OFGREENBAY,WISCONSIN:

Dr. Crawford is a retired physician who has attended the Ornish retreat inCalifornia.Hehasbeenavegetarianallhis lifebutwithadiet that includedhigh-fatitems.“Ididn’tthinkIcouldsticktotheReversalDiet,but1havebeenverypleased,”saysthedoctor.“Yourpalateadjustseasily.1justboughtagasgrillandthereisn’tanythingmuchbetterthanatriptothefarmers’marketandthengrillingoutside.”Betweenfarmers’markettrips,Dr.Crawfordrunsthreemilesaday,fivedaysaweek.

SERVES4

1½cupschoppedgreenbellpepper¼cupVegetableBroth,homemadeorstore-bought1(16-ounce)canfat-freevegetarianrefriedbeans2cupscookedbrownrice(instantisokay)1headromainelettuce,shredded1cupgratednonfatCheddarcheese2cupschoppedfreshtomatoes1cupthinlyslicedgreenonionsPickledjalapeñorings(optional)

Inaskillet,combinebellpepperandbrothandsimmerovermoderatelyhighheatuntilpepperissoftandliquidevaporates,about5minutes.

Heatbeansinasmallsaucepanwith2tablespoonswater,stirringoften,orputinamicrowave-safebowl,coverwithplastic,andheat inmicrowaveuntilhot,about4minutes.Keepwarm.

ToassembleHaystacks,spreadthehotbeansonalargeservingplatteroronfour individual plates. Top with rice, then with green pepper, lettuce, cheese,tomato, and green onions. Serve immediately, passing the jalapeño rings at thetable,ifdesired.

TIP

IceberglettucemaybethefavoritegreeninAmericansaladbowls,butitis virtually a nutritionalwashout.Other salad greens—such as romaine,green or red leaf, butter lettuce, arugula (sometimes called rocket orroquette),chicory,andwatercress—havemuchmorevitaminCandbeta-carotene.Arugula,inparticular,isarealnutritionpowerhouse,deliveringhighlevelsofbeta-carotene,vitaminC,andcalcium.

In general, the darker the leaf, the more nutrients it packs. (The paleBelgian endive, for example, ranks right down therewith iceberg.) Justreplacing the iceberg in your sandwiches and salads with any of thesedarkerleafygreenswillputyouaheadnutritionally.

Servingsize:½cuprice,½cupbeans,¼headromaine,1ouncecheese,½cuptomatoes,½cuponionsCalories:196Fat:0.5gCholesterol:4.0mgCarbohydrate:30.0gProtein:45.0gSodium:894.0mg

STEAMEDCHAYOTEWITHREDONIONANDLIME

Appreciated by Latin American cooks and in Louisiana (where it’s calledmirliton), chayote is a pale green, pear-shaped squash that tastes somethinglikeacrossbetweenzucchiniandcucumber.It’seasytocookandquitelowincalories, so youmightwant to try it if youneverhave.This recipegives youbasicdirectionsforsteaming.Onanotheroccasion,youcouldtossthesteamedchayotewithcookedcomkernelsanddicedredpepperandserveitwithbrownrice,wildrice,orquinoa.

SERVES4

1½poundschayotesquash½cupdicedredonion3tablespoonsfreshlimejuice1tablespoonchoppedfreshoreganoor½teaspoondriedoreganoSaltandpepper

Cut about ¼ inch off the narrow end of each chayote. Peel the chayote with avegetablepeeler.Halvelengthwise.Usingateaspoonoraknife,scoopoutorcutout the pit in each half. Cut each half lengthwise into four slices, then cutcrosswiseinto½-inchpieces.

Putdicedsquash ina steamersetoverboilingwater.Coverandsteamuntilchayoteisalmosttender,about15minutes.Scatteronionoverthechayote.Coverandsteamuntilchayoteistenderwhenpierced,about5moreminutes.Transfertoaservingbowl.Addlimejuice,oregano,andsaltandpeppertotaste.Tossgently.

TIP

InNewOrleans,cookslovetostuffchayotehalveswithsavorymixtures.Here’s one idea: Halve and pit chayotes. Steam the halves until justtender. Scoop out some of the flesh, leaving a shell to hold the stuffing.Dice the flesh and add it to seasoned nonfat bread crumbs along withcookedonionsandredbellpepper.Stufftheshellsandbakeinamoderateovenuntilhotthroughout.

Servingsize:¾cupCalories:42Fat:0.2mgCholesterol:0mgCarbohydrate:9.3gProtein:1.9gSodium:6.7mg(withnosaltadded)

SPICEDPUMPKINBARS

Fragrant with “pumpkin pie” spices, these cakelike bar cookies would bewelcomeinalunchboxorpicnicbasket.Orpassaplatterofpumpkinbarsasthefinaletoaholidaymeal,pairedwithhotherbtea.

FROMVIVIANGREGORYOFOMAHA,NEBRASKA:

Vivian and Robert Gregory participate in the Ornish program at ImmanuelMedicalCenter/TheHeartInstituteinOmaha,Nebraska.Bothhavelostabouttwenty pounds and report havingmore energy and feeling better Vivian saystheyhavehadnotroublegivingupmeatbutdidhavealittletroubleplanningmealsuntilshestoppedthinkingofdinnerasmeat-plus-sides.

SERVES24

1cupeggwhites(fromapproximately8largeeggs)orliquideggsubstitute1cupunsweetenedapplesauce1½cupsgranulatedsugar2cupscannedunsweetenedpumpkin(seeTipbelow)2cupsunbleachedall-purposeflour1tablespoonbakingpowder1teaspoonbakingsoda½teaspoonsalt2teaspoonsgroundcinnamon½teaspoongroundginger¼teaspoongroundnutmeg¼teaspoongroundclovesConfectioners’sugar,sifted

Preheatoven to375degreesF.Lightlyspraya12by18by1-inchpanwithnonstickspray(seeTip).

Inalargebowl,whisktogethereggwhites,applesauce,sugar,andpumpkin.Sift or stir together the flour, baking powder, baking soda, salt, and spices.

Gently fold dry ingredients into pumpkin mixture; do not overwork. Spreadmixtureevenlyinpreparedpan.Bakeuntilfirmtothetouchandlightlybrowned,20 to25minutes.Cool, thenslice into24bars.Dust lightlywithconfectioners’

sugarjustbeforeserving.

Servingsize:1barCalories:102Fat:0.1gCholesterol:0mgCarbohydrate:23.0gProtein:2.4gSodium:68.0mg

TIP

Besuretobuyunsweetenedpumpkinandnotpreparedpumpkinpiefilling.Ifyouhave it,youcansubstitute1 tablespoonpumpkinpiespice for thecinnamon,ginger,nutmeg,andcloveslistedabove.

“CHRISTMASDINNER”ConsomméwithVegetableBrunoise

HerbedMushroomRisottoBraisedBrusselsSproutsandChestnuts

GlazedAcornSquashwithOrangeandGingerBrandiedPearBreadPudding

Evenonaverylow-fatvegetariandiet,youcancelebrateholidayswithspecialfoods, such as Italian porcini (driedmushrooms) and chestnuts. These two addlittle fat to dishes, but theymake ameal into a special occasion.As thismenusuggests, the Reversal Diet shouldn’t keep you frommaintaining the enjoyablerituals that go along with the end-of-year holidays. You can adapt your ownrecipes or adopt this entire low-fat menu as your new tradition. Serve theconsomméindelicatechinacupsorbowlsifyouhavethem,andfollowwiththetrioofvegetabledishesonyourprettiestplates.

The timing: Make the consommé several hours ahead but don’t add thevegetable brunoise until just before serving. Make the bread pudding several

hours ahead and chill, or make a couple of hours ahead and leave at roomtemperature.Soakthedriedmushroomsfor therisotto.Assemblethesquashandseasonings in their baking dish but do not bake yet. Trim the brussels sprouts.About40minutesbeforedinner,putthesquashintobake.Reheattheconsomméwiththevegetablebrunoiseandserveitasafirstcourse.Afterthesoup,starttherisottoandbrusselssproutssimultaneously.Theyshouldbedoneaboutthesametime.

CONSOMMéWITHVEGETABLEBRUNOISE

A classic consommé is a foundation dish that every French cooking studentmust master. The goal is a crystal-clear broth in which to float small pastashapes or a tiny dice of vegetables (a brunoise). Egg whites do the work ofclarifying: theybindwith thesolidparticlesandfloat to the topof thebroth,leaving a clear liquid underneath. Strained, the clarified broth makes anelegantstarttoaholidaymeal.

SERVES8

Consommé:2quartstomatojuice2quartsV-8juice3cupseggwhites(fromapproximately2dozenlargeeggs)2cupsdicedonion2garliccloves,minced

VegetableGarnish:1cupdicedcarrots1cupfrozengreenpeas1cupdicedleeks,whitepartonly2tablespoonsmincedparsleyorchives

Put tomato juiceandV-8 juice ina largepot. Inabowl,whisk togethereggwhites, onion, and garlic just to break up the whites. Add them to the pot,

whisking.Bringmixturetoaboilovermoderateheat,stirringoccasionally.Adjustheat tomaintain a simmer and cook, uncovered, for 20minutes. Strainmixturethroughasievelinedwithadoublethicknessofcheesecloth,orwithpapertowelsoracoffeefilter.Theconsomméshouldbecrystal-clear.

Returnconsommétoacleansaucepan.Tasteandadjustseasoning.Bringtoaboilovermoderatelyhighheat.Addcarrots,peas,andleeks.Simmer2minutes.Serveinbowls,garnishingeachportionwithalittlemincedparsley.

Servingsize:1cupCalories:30Fat:0gCholesterol:0mgCarbohydrate:13gProtein:0.1gSodium:300.0mg

TIP

Like vegetable broth, consommé freezes well. Freeze it in smallcontainersandreheat it foramidmorningormidafternoonpick-me-up.Fewthingsaremoresoothingthanacupofhotconsomméonacoldwinterday.

HERBEDMUSHROOMRISOTTO

Driedporcinimushroomsaddarich,earthyflavortomanyItaliandishes,suchasthiscreamyrisotto.Theyarenotinexpensive,buttheyareworththesplurgeforaholidayorspecialoccasion.LookfortheminItalianmarketsorspecialtyfoodstores.Onanotheroccasion,youcanmakeamore frugalversionof thisdishusing2cupsslicedfreshmushroomsinplaceoftheporcini.Ofcourseyouwon’tneedtosoakthefreshmushrooms.

SERVES8

2cupsdriedporcinimushrooms2cupshotwater2½quartsVegetableBroth,homemadeorstore-bought1cupdicedRoastedOnions2garliccloves,minced3cupsArboriorice¼cupmincedparsley¼cupmincedchivesorgreenonionsSaltandpepper

Breakanylargeporciniintosmallerpieces,thenputporciniinasmallbowland cover with 2 cups hot water. Let soak 10 minutes, then carefully lift theporcini out of the water with a slotted spoon so that any dirt or sand remainsbehind. Strain the soaking liquid through a coffee filter or a sieve lined withcheesecloth.Put thestrained liquid inasaucepanwith the2½quartsvegetablebrothandbringtoasimmer;adjustheattokeepliquidbarelysimmering.

In a saucepan, combine onions, garlic, porcini, rice, and 6 cups hot broth.Bringmixture to a simmer overmoderately high heat, adjust heat tomaintain asimmer, and cook, stirring occasionally, until most of the liquid has beenabsorbed,about10minutes.Addmorehotbroth1cupatatime,stirringoftenandwaitinguntilricehasabsorbedmostoftheliquidbeforeaddingmore.After12to14moreminutes,thericeshouldbejusttender,anditshouldhaveabsorbedabout11cupstotalliquid.Addalittlemoreliquidifriceseemsunderdoneormixtureseemsdry.Risottoshouldbecreamy,butnotsoupy.Removefromheatandstirinparsleyandchives.Seasonwithsaltandpepper.Serveimmediately.

Servingsize:1⅛cupsCalories:336Fat:0.9gCholesterol:0mgCarbohydrate:73.7gProtein:8.0gSodium:5.7mg(withnosaltadded)

TIP

Driedporciniareawonderfulflavorenhancertohaveonhand.justafewofthese intensemushrooms, softened inwater and chopped, can adddepth andrichness to a tomato sauce, a bean soup, or a rice pilaf. they will keepindefinitelyinatightlycoveredglassjarinthepantry.

BRAISEDBRUSSELSSPROUTSANDCHESTNUTS

It may surprise you to know that chestnuts—unlike other nuts—containvirtuallynofatandfitintotheReversalDietguidelines.Soyoucanenjoythemin this classic holiday dish,where they add a sweet counterpoint to brusselssprouts. Fresh chestnuts, harvested in autumn, aren’t widely available andaretime-consuming to peel. For convenience, look for peeled and vacuum-packedchestnutswithnoaddedliquid.Theyareanexcellent,albeitexpensive,product. If you can’t find themor prefer not to buy them, you can braise thebrusselssproutswithoutthem;thesproutsareperfectlydeliciousontheirown.

SERVES8

2poundsfreshbrusselssprouts1cupVegetableBroth,homemadeorstore-bought½teaspoondriedthyme1poundpeeledchestnuts,vacuum-packedwithoutliquidSaltandpepper

Washthebrusselssproutsandremoveanyblemishedouterleaves.Halveeachsproutthroughthestemend.

Inalargeskillet,combinethehalvedsproutswiththebrothandthyme.Bringto a boil over high heat, then cover and reduce the heat tomaintain a simmer.Simmer until the sprouts are tender when pierced, 15 to 17 minutes. Add thechestnutsandstirgentlyuntilheatedthrough,2to3minutes.Seasonwithsaltandpeppertotaste.

Servingsize:¾cupCalories:135

Fat:0.8gCholesterol:0mgCarbohydrate:2.8gProtein:30.0gSodium:15.3mg(withnosaltadded)

TIP

Small brussels sprouts tend to be milder and sweeter than large ones.Whenyoungandsmall,theycantrulyhaveadelicateflavor,withnoneofthe strong, cabbage-like taste thatmany people associate with brusselssprouts.Lookforsproutsthataresmallandfirm,withnoyellowingleaves.

GLAZEDACORNSQUASHWITHORANGEANDGINGER

Orangejuice,orangemarmalade,andfreshgingermakeadeliciousglazeforbaked acorn squash halves. The mixture seeps into the flesh as it bakes,enhancingthesquash’sdelicatesweetflavor.

SERVES8

4acornsquash,halvedandseededSaltandpepper½cuporangejuice½cupsugar-freeorangemarmalade2teaspoonsgratedfreshginger

Preheatovento425degreesFSeasonacornhalveswithsaltandpepper.Cuta slice off the rounded side of each half so that they can sit in a baking dishwithout wobbling. Place halves in a large baking dish or two smaller dishes.Whisktogetherorangejuice,marmalade,andginger.Putonequarterofthemixtureineachacornhalfandspreaditevenlyaroundthecavityandonthesquashrims.

Coverdishtightlywithaluminumfoiloralidandbake30minutes.Uncover,bastesquash rims with any accumulated juices, and bake, uncovered, until squash islightlyglazed,about10minutes.

Servingsize:½ofonesquashCalories:77Fat:0.1gCholesterol:0mgCarbohydrate:34.9gProtein:1.1gSodium:4.0mg(withnosaltadded)

TIP

Insteadoforangejuiceandmarmalade,tryapplejuicewithapplejellyora mixture of honey and lemon. The fresh ginger is a lovely touch, butgroundgingerwilldoinapinch.

BRANDIEDPEARBREADPUDDING

Moistandcustardlike,thisdelicatebreadpuddingmakesanelegantfinaletoaholiday meal. In other seasons, try replacing the pears with fresh plums,apricots,orberries.A1-poundloafofbreadshouldyieldthe8cupscubesyouneed.

MAKESONE10-INCHROUND•SERVES12

8cups1-inchcubesstalenine-grainbread¾cupsugar¼cupbrandy4cupsdicedpeeledpears½cupraisins1cupeggwhites(fromapproximately8largeeggs)orliquideggsubstitute

¼teaspoonsalt1½cupsnonfatmilk½cupnonfatsourcream1tablespoonvanillaextract1teaspooncinnamon

Preheat oven to 425 degrees F. Prepare a 10-inch round baking pan, eithernonstick or lightly sprayedwith cooking spray (see Tip). Put bread cubes in alargebowl.Putsugarandbrandyina10-inchskilletandbringtoasimmerovermoderatelyhighheat.Addpears and simmer3minutes.Pour contentsof skilletoverbreadandaddraisins.Tosstoblend.

Inalargebowl, lightlybeateggwhitesandsalt, just tobreakupthewhites.Whiskinmilk,sourcream,vanilla,andcinnamon.Pouroverbreadmixture.Mixwell.Transfer topreparedpan.Smooth the surfaceevenlywitha spatula.Bakeuntil firm and golden, 30 to 35 minutes. Let cool in pan. Serve at roomtemperatureorchilled.

Servingsize: ofthecakeCalories:223Fat:1.2gCholesterol:0.35mgCarbohydrate:47.0gProtein:7.5gSodium:316.0mg

TIP

Pearsoxidizeanddarkenquicklyafterpeeling,soit’sbesttopeelanddicethem just before you need them. If you want to do them a little whileahead,however,youcanputtheminabowlofwateracidulatedwiththejuice of½ lemon.The acidulatedwaterwill keep them fromdarkening.Drainandpatthemdrybeforecontinuing.

“NEWYEAR’SDAYBUFFET”

Hoppin’JohnNell’sSouthernEggplantDressing

CollardGreenswithTomatoes,Onions,andPeppersJohn’sGingerbread

Applesauce

Invitefriendsovertowatchthebowlgamesor just tovisit,andwelcomethemwithaSouthern feast: seasonedblack-eyedpeasmixedwith rice, a rib-stickingeggplant and corn bread dressing, flavor-rich collard greens stewed withtomatoes, onions, and green peppers, and warm wedges of old-fashionedgingerbreadwithapplesauce.OfferseveraltypesofbottledhotsauceforgueststouseattheirdiscretionontheHoppin’Johnandcollardgreens.IfyouthoughtgoodSoutherncookingdependedonporkfatforflavor,thistastyfoodwillchangeyourmind.

Thetiming:Makethecornbreadfortheeggplantdressingadayortwoahead.If you prefer, you canmake theHoppin’ John a day ahead (seeTip).Make theapplesauceandgingerbreadseveralhoursahead.Preparethecollardgreensandsetaside;theyreheatwell.IfyouhavenotmadetheHoppin’Johnahead,prepareitnow.Mixandbaketheeggplantdressing.Justbeforeserving,reheatthecollardgreensand,ifnecessary,theHoppin’John.

HOPPLN’JOHN

It’sawidelyknownfact:eatingblack-eyedpeasonNewYear’sDaybringsluckthroughout theyear.That’swhythis tastycombinationofblack-eyedpeasandriceturnsuponmanySoutherntablesonthefirstofJanuary.

SERVES8

1(20-ounce)bagfrozenblack-eyedpeas1onion,chopped1cupchoppedcelery2garliccloves,minced3¾cupsVegetableBroth,homemadeorstore-bought

1bayleaf1½teaspoonssalt½teaspoonpepper2¾cupsinstantbrownrice1redbellpepper,seedsandribsremoved,finelydicedLiquidhotpeppersauceorhotpeppervinegar(optional)

InalargesaucepanorDutchoven,combinepeas,onion,celery,garlic,broth,bay leaf, salt, and pepper.Bring to a boil over high heat, then reduce the heat,cover,andsimmergently30minutes.

Uncover,addrice,andstir tocombine.When liquidreturns toaboil,coverand simmer5minutes.Remove fromheat and let rest, covered, for10minutes.Removethebayleaf.

Just before serving, add the bell pepper and stir with a fork to fluff themixture. Taste and adjust seasoningwith salt and pepper. Transfer to a servingbowl.Serve,ifdesired,withhotpeppersauceorhotpeppervinegar.

Servingsize:1cupCalories:318Fat:2.2gCholesterol:0mgCarbohydrate:66.3gProtein:9.0gSodium:748.0mg

TIP

You canmakeHoppin’ John a few hours ahead, as it reheatswell. If itseemsa littledry,adda fewtablespoonsvegetablebrothorwaterwhenreheating.

NELL’SSOUTHERNEGGPLANTDRESSING

Nell’spepperyversionofatraditionalSoutherncombreaddressingismoisterthanmostbreadstuffingsandwillholdtogetherwhenspoonedintoadish.Besure tomakeadoublerecipeofPerfectFat-FreeComBreadoneor twodaysahead.

FROMNELLSTEENBURGENOFLITTLEROCK,ARKANSAS:

Nell is actress Mary Steenburgen’s mom. She has attended two Ornishretreats in California and says she has felt great ever since. Nell actuallyneededtogainalittleweightandhasdonesowithouteatingfat.

SERVES8

1cupdicedonion1cupdicedcelery½cupdicedgreenbellpepper1cupVegetableBrothorwater2largeeggplants,peeled,cutintolargechunks1(10-ounce)canRo-Telchoppedtomatoeswithchiles(seeTip)4eggwhites1teaspoondriedsage1teaspoonpepper4cupscrumbledPerfectFat-FreeCornBread,1to2daysold

Preheat oven to 425 degrees F. Prepare a 13 by 9-inch baking dish, eithernonstickorlightlysprayedwithnonstickspray(seeTip).

Inamediumskillet,combineonion,celery,bellpepper,andbroth.Bringtoasimmer over moderate heat and cook until vegetables are softened, about 10minutes.PuteggplantinalargesaucepanorDutchovenandaddwatertobarelycover,about2cups.Coverandbringtoasimmeroverhighheat.Reduceheatandsimmeruntileggplant is tender,10 to12minutes.Removefromheat,drain,andmashtheeggplantwithaforkorpotatomasher.

Ina largebowl, combine theonionmixture,mashedeggplant, tomatoes, eggwhites, sage, and pepper.Mix well. Stir in the crumbled corn bread. Transfermixturetopreparedpan.

Bake until the sides are lightly browned and the center springs back when

touched,about30minutes.

Servingsize:1cupCalories:170Fat:0.6gCholesterol:0.5mgCarbohydrate:35.5gProtein:6.3gSodium:209.0mg

TIP

Ifyoushyawayfromspicyfood,substituteregularcanneddicedtomatoesfortheRo-Teltomatoes.

COLLARDGREENSWITHTOMATOES,ONIONS,ANDPEPPERS

Youmightmakeadoublebatchof thesegreenswhileyou’reat it; theyreheatwell.Withtheextra,youcouldmakeaquicksoupbyaddingcookedrice,dicedpotatoes,orcannedchickpeasandsomevegetablebroth.

FROMELIZABETHKAPSTEIN,cHEFDr.OrnishProgramforReversingHeartDiseaseatBethIsraelMedical

Center,NewYork,NewYork

SSERVES8

2bunchescollardgreensorkale(10to12ounceseach)2smallgreenbellpeppers,seedsandribsremoved,in¼-inch-widestrips1cupdicedonion2garliccloves,minced3cupscanneddicedtomato1teaspoonbalsamicvinegar

Saltandpepper

Remove tough ribs and stems fromgreens anddiscard.Bringa largepotofsaltedwater to a boil over high heat.Add collard leaves andboil until tender,about5minutes.Drain, refreshunder cold runningwater, anddrain againwell.Chopcoarsely.

Inalargeskillet,combinebellpeppers,onion,garlic,and½cupwater.Bringto a simmer and simmer until water evaporates and onion is softened, about 5minutes.Addtomatoandsimmer10minutes.Stirinchoppedcollardsandcook1minute.Addvinegarandseasontotastewithsaltandpepper.

Servingsize:¾cupCalories:27Fat:0.3gCholesterol:0mgCarbohydrate:5.0gProtein:2.1gSodium:36.0mg(withnosaltadded)

TIP

Store greens such as collards in the refrigerator crisper in perforatedplasticbags.Thebagkeepsmoisturein,whiletheperforationsallowairtocirculateandpostponedecay.Alwaysremoveanybandsaroundthegreensbeforestoring toallowthemtobreathebetterandpreventdecayat thebandsite.

JOHN’SGINGERBREAD

San Francisco food writer John Phillip Carroll created this spicy, moistgingerbread.

MAKESONE9-INCHROUNDOR8-INCHSQUARE

¾cupnonfatsourcream⅓cupunsweetenedapplesauce⅓cupliquideggsubstitute3tablespoonsbrownsugar2tablespoonsmolasses¾cupwholewheatflour¾cupunbleachedall-purposeflour1tablespoonplus1teaspoongroundginger1teaspooncinnamon½teaspoongroundcloves1teaspoonbakingsoda1teaspoonbakingpowder½teaspoonsalt

Preheatovento350degreesF.Preparea9-inchroundor8-inchsquarecakepan,eithernonstickorlightlysprayedwithnonstickspray(seeTip).Inamediumbowl, combine sour cream, applesauce, egg substitute, brown sugar, andmolasses.Stiruntilsmoothandwellblended.

In anothermedium bowl, stir togetherwholewheat flour, all-purpose flour,ginger,cinnamon,cloves,bakingsoda,bakingpowder,andsalt.Siftthemontoasheet ofwaxpaper.Adddry ingredients to the sour creammixture and stir justuntilblended;donotovermix.Afewlumpsareokay.

Spreadthebatterevenlyinpreparedpan.Bakeuntilthegingerbreadhasrisentothetopofthepanandatoothpickinsertedinthecentercomesoutclean,about25minutes.Cool30minutesbeforecuttingintowedgesorsquares.

Servingsize:⅛ofthegingerbreadCalories:122Fat:0.3gCholesterol:0mgCarbohydrate:26.4gProtein:4.2gSodium:182.0mg

TIP

Thisgingerbreadkeepswellatroomtemperatureforacoupleofdays.Fora weekend brunch treat, enjoy a slice or square of it with freshraspberriesorslicedmango.

BREAKFAST

HashedBrownsWaffles

WholesomePancakes

ArtichokeFrittata

FrenchToast

PumpkinBread

IrishSodaBread

Strawberry-BananaSmoothie

MapleGranola

Raisin-BranMuffins

Mostpeoplewouldlovetowakeupandhavealeisurelybreakfasteverydayofthe week. Unfortunately for our bodies, most of us don’t. We tend to rush onweekdaymorningsandreserverelaxedbreakfastsforweekends.Agoodbreakfastimprovesmentalandphysicalperformanceandshouldnotbeskipped.

BreakfastontheReversalDietiseasyandwillprobablybethemealwiththefewestchangesforyou.Unless,ofcourse,youwereeating the traditionalheart-stoppingbreakfastofhigh-fat,high-cholesterol animal foods.Focusongettingajumpstartinthemorningfromwholegraincereals,breads,nonfatdairyproductsorsoymilk,andfreshfruit.Or,ifyouprefer,fromscrambledeggwhiteswithtofu,whole grain pancakes, wholesome quick breads, hearty bran muffins, flourtortillas filledwith scrambled eggwhites and salsa,Waffles toppedwith freshfruit,oraquicklymadefruitsmoothiewithatoastedwholewheatbagel.Orspoonsomeberriesovernonfat cottage cheese andadd abowlofhomemadegranola.Some Ornish program participants enjoy dinner leftovers for breakfast: coldpasta;reheatedleftoverbrownricewithnonfatmilk,andfreshfruit;evenreheatedsoup.

Whatever you choose, try to have foods from at least three groups on theReversalDietPyramid.Bettertohavefreshfruitthanfruitjuice,sincejuicesareaconcentratedsourceofcalorieswithoutthefiberbenefitsoffreshfruit.

Creatingagoodbreakfastistheeasypart.Makingtimeforitmaybeharder.Herearesomesuggestionstohelpyouswingit:

• Set the table the night before with placemats, napkins, silverware,plates,andanynonperishablefoods.• Make cooked cereals the night before. Chill in the refrigerator.Microwavethenextmorning.• Make ahead and freeze muffins or waffles for quick reheating ortoasting.• Create your own breakfast blender smoothies from soy milk, nonfatmilk,nonfatyogurt,ortofuwithfreshfruits.•Mixavarietyofwholegraincerealstocreateyourowndesignerblend.

Take towork, if youmust, alongwith nonfat branmuffins, fresh fruit,andanasepticcontainerofsoymilk.

ABOUTGRAINCOFFEESANDCAFFEINE-FREETEAS

It’seasier tokick thecaffeinehabit ifyoucanreplaceyour treasuredcoffeeorteawithanothersoothing,warmbeverage.Graincoffeesandherbal teasfill thenicheformanyOrnishprogramparticipants.

Graincoffeesaremadefromroastedbarleyorothergrainsandlooksimilartoinstantcoffeegranules.Somehaveflavoringsadded,suchaschicoryordriedfig.Thesewarmingbeveragesprovidethesatisfactionofahotcupofcoffeewithoutthecaffeine.(Evendecaffeinatedcoffeesandteashavesomecaffeine.)

Among the most popular brands are Cafix, Bambu, Coffree, Pero, KaffreeRoma, and Postum. Some, such as Bambu and Kaffree Roma, are offered inindividual packages that are usefulwhen you travel or dine out.Most come inresealable jars, although you may also find them in bulk in some stores.Mainstreammarkets carry these products, but a natural food store in your areawillprobablyhavethebestselection.

Whenbuyingherbandspiceteas,readlabelscarefullytomakesurewhatyouare buying contains no caffeine, tea, or other stimulants. Look for non-teaingredients such as chamomile flowers, peppermint leaves, rose hips, spices,hibiscus flowers, andorangepeel.CelestialSeasonings andStashmakeagreatarrayofthesesoothing,caffeine-freeteas,althoughbothalsoproducesomeherbteaswithcaffeine.Scrutinizethelabel,ormakeyourown.Freshpeppermintteaisan aromatic treat and simple to make. Fill a teapot with a bunch of freshpeppermint from the garden or grocer. Add boiling water and steep until teareachesthestrengthyoulike.

HASHEDBROWNS

Thisbreakfast favorite isusually loadedwith fat.Here’showtomake“fried”potatoesvirtuallyfat-free.

SERVES4

2russet-typebakingpotatoesSaltandpepper

Bringalargepotofsaltedwatertoaboiloverhighheat.Peelpotatoes,thenblanchthemwholeintheboilingwaterfor2minutes.Setasidetoair-dryfor10minutes, then grate by hand or in a food processor using the coarse gratingattachment.Seasongratedpotatoestotastewithsaltandpepper.

Spraya10-inchnonstickskilletlightlywithcookingspray(seeTip).Setovermoderateheat.Whenskilletishot,addpotatoes,spreadingthemoutsotheycoverthe bottom evenly. Press down on the potatoeswith a rubber spatula to form acake.Cookuntilpotatoesarebrownedon thebottom,about6minutes, then turnwith a spatula. Press down again and cook until potatoes are done throughout,about6moreminutes.Transfertoacuttingboardandcutintofourwedges.

Servingsize:1wedgeCalories:44Fat:0.1gCholesterol:0mgCarbohydrate:60.0gProtein:1.2gSodium:7.0mg(withnosaltadded)

TIP

These crisp potato wedges aren’t just breakfast fare. Serve them fordinnerwithsteamedorstir-friedseasonalvegetablesorwithspicyblackbeansandagreensalad.

WAFFLES

EnjoytheselightandairywafflesonSundaymorningwithfreshseasonalfruit.

FROMRICHARDAXELRODOFWILMETTE,ILLINOIS:

WhenRichard“maxedout”hislasttreadmillstresstest,hisphysiciansaid,“I’mnotsurewhatyouaredoing,but it’sworking.”Richardtravelsa lotbutcooksontheweekend,makingsoups,casseroles,andhisexcellentwaffles.Hisreplyuponhearinghisrecipemadeitintothisbook:“Mymomwillbeproud.”

SERVES4

1cupunbleachedall-purposeflour1¼teaspoonsbakingpowderPinchsalt1cupnonfatmilk3eggwhites2tablespoonsplus2teaspoonsunsweetenedapplesauce½teaspoonvanillaextract

Preheat awaffle iron, either nonstickor lightly sprayedwithnonstick spray(seeTip).

In a medium bowl, stir together flour, baking powder, and salt. In anotherbowl,combinemilk,2eggwhites,applesauce,andvanilla.Whisktoblend.

Inasmallbowl,beatremainingeggwhitetofirmpeaks.Addmilkmixture todry ingredients and stir toblend.Gently fold inbeaten

eggwhite.Bake waffles immediately according to the directions for your waffle iron.

Servepipinghot.

TIP

If youhave a large lunch, considerhaving “breakfast” fordinner: somefruitandawaffle, forexample,orabowlofcerealandfruitwithnonfatmilk,orafruitsmoothieandsomewholewheattoast.

Servingsize:1waffleCalories:102Fat:0.2gCholesterol:0.7mgCarbohydrate:18.6gProtein:5.3gSodium:48.0mg

TIP

Freezeanyleftoverwafflesassoonastheyarecool.Reheatinatoaster.They aren’t quite as good as when freshly made, but they’re a nicealternativetotoastonabusyweekdaymorning.

WHOLESOMEPANCAKES

Wholewheatflourgivesthesepancakesawholesome,nuttytaste,hutitdoesn’tweighthemdown;theyareaslightascanbe.Servethemonweekendmorningswithashoweroffreshfruitoralightbrushingofmaplesyrup.

FROMGUYCOUTANCHEOFTHUNDERBAY,ONTARIO,CANADA:

GuyandJoanCoutanchehaveattendedtheOrnishretreatinCalifornia.Withinashort time,Guy’sstress testshowedenoughimprovement tomotivatehimtostaywiththeprogram.Thecouplesaystheirbiggestchallengeinstickingwiththe guidelines has been on the road. Their advice: rent a place with akitchenetteandstockthepantry.

MAKES18PANCAKESTOSERVE6

½cupquick-cooking(notinstant)rolledoats2½cupsnonfatmilk1cupunbleachedall-purposeflour

¾cupwholewheatflour2tablespoonssugar1tablespoonbakingpowder½teaspoonsalt½teaspooncinnamon3eggwhites1teaspoonvanillaextract

Preheatanelectricgriddleoranonstickfryingpanorgriddleovermoderateheat.

Inamediumbowl,combineoatsandmilk.Stirtoblendandsetaside.Ina largebowl,combineunbleachedflour,wholewheatflour,sugar,baking

powder,salt,andcinnamon.Stirtoblendwell.Add egg whites and vanilla to oat mixture; stir to combine. Add wet

ingredientstoflourmixtureandstirjustuntilallingredientsaremoistened.Donotovermix.

Makepancakes,usingHcupbatterforeachpancake.Turnwhenbubblesbeginto pop on the surface and underside is browned; continue cooking until secondsideisbrown.Servehot.

Servingsize:3pancakesCalories:237Fat:1.5gCholesterol:1.8mgCarbohydrate:44.5gProtein:11.6gSodium:276.0mg

TIP

Oatmeal is a good source of the soluble fiber that can help lowercholesterol levels. And cholesterol levels are strongly correlated withheartdiseaserisk.That’swhyit’ssmarttostartyourdaywithabowlofoatmealandsomehigh-fiberfruit,ortoslipoatmealintorecipeswhereit’snotusuallyfound,suchasinthesetastypancakes.

ARTICHOKEFRITTATA

Treat yourself to a leisurely weekend breakfast or brunch featuring a warmItalianfrittata.Addsteamedpotatoes,wholegraintoast,andfreshfruittomakethekindofmorningmealthatkeepsyougoingforhours.Inplaceofartichokes,tryroastedpeppers,slicedmushrooms,ordicedboiledpotatoes.Afrittataalsomakesalovelylightsupper.

SERVES4

2cupsliquideggsubstitute¼cupmincedparsley¼cupchoppedfreshbasil1tablespoonunbleachedall-purposeflour

½teaspoonsalt¼teaspoonpepperOne(10-ounce)packagefrozenartichokehearts,thawedandquartered¾cupRoastedOnions¼cupsun-driedtomatoes(notoil-packed),quartered

Preheatovento400degreesF.Sprayan8-inchpiepanlightlywithnonstickspray (see Tip). Whisk together egg substitute, parsley, basil, flour, salt, andpepper. Sprinkle artichokes, onions, and sun-dried tomatoes evenly over thebottomofthepreparedpiepan.Pourineggmixture.Bakeuntilcenterfeelsfirm,25to30minutes.

Servingsize:¼ofonefritattaCalories:128

Fat:0.27gCholesterol:0mgCarbohydrate:15.5gProtein:16.9g

Sodium:511.0mg

TIP

Afrittataisakintoathickopen-faceomelet.Youcancookitontopofthestove or bake it in the oven, as here. Frozen artichoke hearts come inunevenpieces;trytocutthemsothattheyareofroughlyequalsize.

SUNDAYMORNINGSPECIAL

It’saloteasiertogetoutofbedonSundaymorningwhenyoucanlookforwardtoagenerousandrelaxedbreakfast.Here’sa recipeforSundaymorningsat thehome of Ornish program participants Joanne Shipe and Robert Riegel inBirdsboro,Pennsylvania:

Eggs: Inanonstickfryingpan,sautéfreshmushrooms,greenpepper,onion,andjalapeño chile. Add Egg Beaters or whisked egg whites and cook until firm.Garnishwithfreshlysnippedchivesorparsley.

Potatoes: Preheat broiler. Thinly slice unpeeled red potatoes. Lightly spray abaking sheetwith cookingoil. Place potatoes onbaking sheet in a single layer.Sprinklewithstore-boughtseasoningmixorcayennepepper.Broiluntilpotatoesarebrownedandcrisp.

Oranges:Mix½cuporangejuiceand1teaspoonfreshordriedmint.Cutawaypeelandwhitepithofoneorange.Cutorangeintoskinlesssections.Addtojuice.

Toast: Use freshwhole grain bread from a local bakery. Toast and servewithfavoritefruitspreads.

FRENCHTOAST

Servehotfromtheskilletwithfreshseasonalfruit—suchasslicedpeachesorberries—orunsweetenedapplesauce.

SERVES4

1cupnonfatmilk½cupliquideggsubstitute1tablespoonmaplesyrup1tablespoonsugar1teaspoonvanilla½teaspooncinnamon8day-oldsliceswholegrainbread

Whisktogethermilk,eggsubstitute,maplesyrup,sugar,vanilla,andcinnamon.Over moderate heat, preheat a nonstick skillet sprayed lightly with vegetablecookingspray(seeTip).Dipbreadinbatteronesliceatatimeandletsoakforabout10seconds.Cookoneachsideuntilgolden,about2minutesperside.

Servingsize:2slicesCalories:188Fat:1.6gCholesterol:2.5mgCarbohydrate:35.0gProtein:10.0gSodium:31.0mg

TIP

Readthelabelcarefullywhenbuyingeggsubstitutes.Somebrandscontainoil.Lookforabrandthat’smadewitheggwhites,withnoaddedfat.

PUMPKINBREAD

Start your day with a slice or two of this spiced pumpkin bread, some freshfruit,andapotofsoothingherbtea.

FROMEVELYNEJOHNSON,NEWYORK,NEWYORK:

Eveline and Bud Johnson have attended the Ornish retreat in California.Evelyneisamasteratcookingwithoutsaltandhaswrittenseveralcook-books.They entertain frequently and say they have no trouble creating deliciouscompanymeals.Thepumpkinbreadisafavorite.

MAKESONE9-INCHLOAF•SERVES12

1cupunbleachedall-purposeflour1cupwholewheatflour2teaspoonsbakingpowder1teaspoonbakingsoda1teaspooncinnamonPinchgroundnutmeg¾cupcannedunsweetenedpumpkin4eggwhitesor¾cupliquideggsubstitute¼cupnonfatmilk¼cupmashedripebanana¼cuphoney½cupraisins

Preheatoven to350degreesF.Preparea9-inch loafpan,eithernonstickorlightlysprayedwithnonstickspray(seeTip).

In a large bowl, stir together unbleached flour, whole wheat flour, bakingpowder,bakingsoda,cinnamon,andnutmeg.

Inanotherbowl, stir togetherpumpkin,eggwhites,milk,banana,andhoney.Addwet ingredients todryandstir justuntilcombined.Donotovermix.Stir inraisins.

Transfer batter to prepared pan and bake until a toothpick inserted in thecenter comes out clean, 45 to 50 minutes. Remove from pan and cool before

slicing.

Servingsize: ofloafCalories:127Fat:0.4gCholesterol:0.9mgCarbohydrate:28.0gProtein:4.0gSodium:76.0mg

TIP

Awirewhiskworkswellforcombiningdryingredients.

TIP

Foraprettierroundedsurface,usethebackofaspoontomakeashallowtroughdownthecenterof thebatterbeforebaking.Thishelpskeeptherisingcakefrompeakingandcracking.

IRISHSODABREAD

Enjoyawarmsliceortwoofthiscurrantbreadforbreakfastwithapotofherbtea.Ittakesonly45minutestomakefromstarttofinish,soyoucanstirituponaleisurelyweekendmorning.Likemanyquickbreads,itisbestwhenfresh.Youmaywanttofreezethesecondloafassoonasit’scoolifyoudon’tplantoserveitthatdayorthenext.Evenday-oldsodabreadshouldbewarmedortoasted.

FROMPAULAMORIARTY,CHEF/OWNER,NAPOLIRESTAURANT&BAKERY,EUGENE,OREGON:

PaulatrainedattheCulinaryInstituteofAmericainHydePark,NewYork,and

now specializes in low-fat cooking. She encourages people who want tominimize dietary fat to explore different ethnic cuisines, many of which lendthemselvestohealthycooking.Shealsoadvisesnewvegetarianstostoptryingtocreatemealsthatresembletheonestheyusedtoeat,withmeatandtwosidedishes.“Getawayfromthatnotion,”saysPaula.“Don’ttrytoimitatemeat.”

MAKESTWO8-INCHROUNDLOAVES•SERVES8

1cupcurrants2cupsunbleachedall-purposeflour2cupswholewheatflour1tablespoonbakingpowder2teaspoonsbakingsoda¾teaspooncarawayseed¼teaspoonsalt1cupnonfatyogurt1cupnonfatmilk

Preheatovento375degreesF.In a small bowl, soak currants for 5minutes in enough hotwater to cover.

Drain.In a large bowl, stir together all-purpose flour, whole wheat flour, baking

powder,bakingsoda,carawayseed,andsalt.Addcurrantsandstirtocombine.Inanotherbowl,whiskyogurtandmilkuntilsmooth.Addwetingredientsto

dry ingredients and stir just until blended. Divide dough in half. With flouredhands, transfer each half to a nonstick baking sheet and shape into a slightlyflattened roundabout8 inchesacross.Cut an“X” in the topof each loaf.Bakeuntiltheloavessoundhollowwhentappedonthebottom,30to35minutes.Servewarm.

Servingsize:¼ofoneloafCalories:293Fat:1.0gCholesterol:1.0mgCarbohydrate:62.0gProtein:10.0gSodium:114–0mg

TIP

Servewarm sodabread fordinnerwithCreamySplitPeaSouporBeetandCabbageBorschtwithSourCreamorenjoyitforlunchwithasalad.Italsomakesanappealingmid-morningormid-afternoonsnack:spreaditlightlywithnonfatcreamcheeseand topwithaslicedpeach,banana,orpear.

STRAWBERRY-BANANASMOOTHIE

Somany smoothie recipes call for a lot of sugar or highly sweetened frozenyogurt, additions that aren’t needed if you start with ripe fruit. Use thissmoothieasamodelforothersmadewithotherfruit,suchaspeaches,berries,or mangoes. Using a frozen banana (freeze it in chunks) makes a thickersmoothie.

SERVES2

1mediumbanana,inchunks1cupslicedstrawberries1cupnonfatmilk1tablespoonwheatgerm1teaspoonvanilla

Combineallingredientsinblenderorfoodprocessorandblenduntilsmooth.Dividebetweentwoglasses.

Servingsize:1¼cupsCalories:144Fat:1.4gCholesterol:2.2mgCarbohydrate:7.3g

Protein:28.0gSodium:64.0mg

TIP

If you have access in autumn toHachiya persimmons (the heart-shapedones,not the squatFuyuvariety),youcan freeze themwholeandenjoytheminsmoothiesallyear.Tomakeapersimmonsmoothie,thawthefruitjustenoughtobeabletoquarterit.Removethestem.Pureepersimmonquarters in a food processor or blenderwith a little vanilla extract andenoughnonfatmilktoachievedesiredconsistency.

MAPLEGRANOLA

There’snoeasierbreakfastthanabowlofthiscrunchygranolatoppedwithacup of nonfatmilk and some sliced fruit.Make a double or triple batch andkeep inanairtight container,where itwill stay freshandcrisp forat leastaweek.

MAKES4CUPS

¼cupmaplesyrup1teaspoonvanillaextract2cupsrolledoats2cupspuffedcorn2cupspuffedbrownrice½cupwheatgerm

Preheatovento400degreesF.Inalargebowl,stirtogethermaplesyrupandvanilla.Addremaining ingredientsand toss tocoat.Spreadmixtureevenlyonabakingsheet.Bake10minutes.

Servingsize:1cupCalories:392Fat:5.9g(naturallyoccurringfat)Cholesterol:0mgCarbohydrate:70.4gProtein:16.2gSodium:3.9mg

TIP

Youmaywonderhow6½cupsofgrainsbecomesonly4cupsofgranola.That’s because the fine wheat germ and rolled oats slip down into thespacesbetween the twopuffedgrains.Wheat germ is a great source ofprotein and essential fatty acids. Since it is high in fat, enjoy it in smallquantities.

RAISIN-BRANMUFFINS

Thethoughtofthesehoney-brownmuffinsonthebreakfasttablewouldmakeita lot easier to get up in the morning. If you’re usually rushed on weekdaymornings, mix the dry ingredients and wet ingredients the night before.(Refrigeratethewetingredients.)Preheattheovenwhileyoutakeyourmorningshower,thenmixandbakethemuffins.They’llbereadytoeatin20minutes.

MAKES12MUFFINS

1cupwheatbran1cupunbleachedall-purposeflour1½teaspoonsbakingsoda1teaspoonbakingpowder½teaspoonsalt⅓cupliquideggsubstituteor3eggwhites

¼cupnonfatplainyogurt⅓cupunsweetenedapplesauce¼cupbrownsugar2tablespoonsmolasses½cupraisins

Preheat oven to 400 degrees F. Spray a standard muffin pan lightly withnonstickspray(seeTip).

Inamediumbowl,combinebran,flour,bakingsoda,bakingpowder,andsalt.Stirtoblendwell.

In another bowl, combine egg substitute, yogurt, applesauce, brown sugar,molasses, and raisins. Whisk until smooth and well blended. Add to dryingredientsandstirwithaforkjustuntilbatterisblended;donotovermix.

Spoon about ¼ cup batter into eachmuffin cup, filling the cup almost full.Bakeuntilthemuffinsspringbackwhentouchedlightlyandatoothpickinsertedina muffin comes out clean, about 15 minutes. Cool in the pan 5 minutes, thenremoveandservewarm.

Servingsize:1muffinCalories:101Fat:0.3gCholesterol:0.2mgCarbohydrate:22.8gProtein:3.6gSodium:158.0mg

TIP

Astandardmuffinpanhas12cups,eachwitha⅓-cupcapacityanda2½-inch diameter. You can, of course, use miniature muffin pans for thisrecipe,althoughthemuffinswillbakefaster.

YourEverydayChoices

byHelenRoe,M.S.,R.D.Director,NutritionServices

PreventiveMedicineResearchInstitute

LIFECHOICES

WhatchoicebeforemeIconspiretobindoldhabitstomyheartandfearthesheddingofdesiresthatlongcontrolmytemptedstate.

IseethebrightnessnearthecrestthebrightlitstarthatleadsmysoulwitheyesupwardIchoosethebestandletnewhabitsguardmygate.

—PATRICKL.BURNS,Upland,California

This excerpt from Patrick’s poem speaks of the new habits he had to embracewhenhebegantheprogram.Likeothersintheprogram,Patrickfoundthatitwasmuchsimplertomakethechangesthanhefirstthought.Hefeltsomuchbettersoquicklythatthechangeswereeasyforhimtomaintain.

AlthoughtheguidelinesfortheReversalDietarebasicallysimple—consumea variety of whole grains, fresh fruits, and vegetables, some nonfat dairy, andavoidhigh-fatfoods,suchasanimalproducts,nuts,seeds,avocados,andoils—whathelpedPatrickwashavingmoreinformation,morechoices.

For those of you who, like Patrick, want more information, here are morechoices.Choicesyoucanmakewhenyouaredecidinghow toplanyourmeals,howtoevaluateyourdailyeatingplan,howtodineout,howtoreadlabels,how

toselectsnackfoods,andmore.Morelifechoices.

THEREVERSALDIET

TheReversalDiet,alsocalled theLifeChoicediet, isanoptimaldiet formostpeople.Itisalow-fatvegetariandietdevelopedbyDeanOrnish,M.D.,andhasbeen reviewedby several nationally recognizednutrition experts.TheReversalDiet incombinationwithstressmanagement,exercise,andpsychosocialsupporthasbeenshowntobeeffectiveinimprovingbloodflowtotheheart.

Vegetarian diets are viewed as desirable and nutritionally adequate by theAmericanDieteticAssociationandotherhealth associations.Nevertheless, it isprudent toobtainmedical approvalbeforebeginning theReversalDiet—asyoushould for any significant change to your diet—and to see your physician atregularintervalstoassurethatthedietissafeforyou.EachpersoninitiatingtheReversalDiethasadifferentmedicalhistoryanddifferentnutritionalneeds.Ifatanytimeyouarenotfeelingwellorexperiencerapidweightloss(morethanonetotwopoundsperweekafter theinitial twoweeksonthediet)orareseriouslyunderweight, contact your physician. Your physician may order tests to assessyournutritionalstatusandmaymakedietaryrecommendations.

THEREVERSALDIETPYRAMID:AGUIDEtODAILYFOODCHOICES

Ifyoueatenoughcaloriesfromavarietyoffoods,averylow-fat,vegetariandietcan provide you optimal nutrition. Themajor exceptions include children, burnpatients,postsurgicalpatients,andpregnantwomen.Tobecertainyoureceivethenutritionyouneed,chooseyourfoodsaccordingtotheReversalDietPyramid.

ThisReversalDietPyramidisvisuallylikethefoodpyramidthatthe

U.S. Government developed to recommend dietary patterns to all Americans.However, there are great differences between these twopyramids.The greatestdifference is that theonedevelopedbygovernmentagencies recommendsadietthatdoesnotreverseorarrestheartdisease.Infact,thatdiethasbeendocumentedinmanystudiesascontributingtoheartdiseasegettingworse.Eatingaccordingtothe Reversal Diet Pyramid provides both adequate nutrition and meets thenutritionalguidelinestosupportheartdiseaseregression.Eachfoodgroupisrichinslightlydifferentnutrients.

TheReversalDietPyramidomitsfoodshighinfat,saturatedfat,cholesterol,and caffeine and encourages whole grains, dark leafy green and cruciferousvegetables,freshfruits,beans,andpeas,andnonfatdairyproducts.Nonfatsweets,wine,beer,andliquorprovideminimalnutritionandarelimitedinamounts.

THEREVERSALDIET

CHOICESGALORE

ThesearejustafewofthemanyfoodsyoucanenjoyontheReversalDiet.

I teachmy participants theReversalDiet is about abundance, not aboutdeprivation.Theybegintolookatfoodinadifferentway,focusingonthevastarrayoffoodsavailabletothem,insteadoffocusingonthefewfoodstheywillbegivingup.

—DianeSorensen,R.D.,L.D.,Dr.OrnishProgramforReversingHeartDisease,MercyHospital

MedicalCenter/IowaHeartCenter,DesMoines,Iowa

NONFATMILKPRODUCTS

1to2servingsperdaynonfatbuttermilknonfatcheese

nonfatcottagecheesenonfatcreamcheesenonfatmilk

nonfatsourcreamnonfatyogurt

LEGUMES2to4servingsperdayadzukibeansblackbeansblack-eyedpeasbrownbeanschickpeasGreatNorthernbeans

kidneybeanslentilsmungbeansnavybeanspeaspintobeans

redMexicanbeanssplitpeassoybeanssoymilktexturedsoyproductstofu

VEGETABLES3ormoreservingsperdayartichokes eggplant redleaflettuceasparagus escarole romainelettucebambooshoots garlic rutabagasbeets Jerusalemartichoke scallions

broccoli kale shallotsbrusselssprouts leeks sorrelcabbage mushrooms spinachcarrots mustardgreens sproutscauliflower okra squashcelery onions turnipsandturnipgreenschard parsley watercresschilipeppers potatoes zucchinicollards pumpkincucumbers radishesFRESHFRUITS2to4servingsperdayapples figs pineappleapricots grapefruit plumsbananas grapes pomegranatesblackberries guava prunesblueberries honeydewmelon raisinscantaloupe kiwi raspberriescasabamelon kumquats strawberriescherries lemons tangeloscranberries papayas tangerinescurrants peaches tomatoesdates pears watermelonWHOLEGRAINS6ormoreservingsperdayamaranth millet triticalebarley oats wheatbrownrice quinoa wholegrainbreadbuckwheat potatoes wholegraincerealbulgur rye wholewheatpastacorn sweetpotatoes yams

EVALUATINGYOURDIET

Atourweek-long retreats inCalifornia andatourhospital-basedprograms, thenutritionists introduce participants to the Reversal Diet guidelines and explainhowtoplanmealstoincludeallthefoodgroups.Manypeoplefindithelpfultokeepadiaryofwhattheyeat,categorizedaccordingtofoodgroup.Thentheycanquicklyseewhatchanges,ifany,theywanttomake.Youmaywanttotrykeepingafooddiarywhileyouarelearningthisnewwayofeating.Afterawhile,thinkingintermsofthefoodgroupswillbesecondnature.

Keeping a food diary has been helpful for participants. It really showsthemhowtheyareeating,andwhatchangestheyneedtomake.Isuggesttheykeepitontheirrefrigeratorasareminderofhowtoplantheirmeals.

—KatieSparks,R.D.,Dr.OrnishProgramforReversingHeartDisease,NorthBrowardHospitalDistrict/BrowardGeneralHospital,FortLauderdale,

Florida.

Write down everything you eat or drink, including water, for one day. Bespecificaboutthekindoffoodandhowmuchyouconsume.Afterward,calculatehowmanyservingsyouhadineachfoodgroup.Comparethenumberofservingsyouhadwiththerecommendations.Decidewhatchanges,ifany,youwillmakeinyourdiet.(Seesamplemealplan.)

GUIDELINESfORDININGOUT

At firstglance,youmight think it’salmost impossible toadhere to theReversalDietwhenyou travelordineout.But that’snot thecase.ManyOrnishprogramparticipantsaresuccessfulbusinesspeoplewhoeatinrestaurantsandonairplanesconstantly and have found approaches that work. To help you feel morecomfortablediningout,hereareafewguidelines:

1. Frequent the same restaurants. Develop a few restaurants where the staffknowsyouandiswillingeithertopreparesomethingspecialforyouortomodify

amenuitemtomeetyourneeds.2.Callahead.Speaktothemanagerorpersoninchargeandexplainyoureatingplan to them. You might say, “I am following a very low-fat diet. Could yousuggest something your chef might prepare that would not have red meat, fish,chicken,oranyaddedfatsoroils,includingcheeseandnuts?”Itisbestnottocallduringabusytime.Tryearlymorningormid-afternoonsoyoumissthelunchrush.Youwillprobablygetbetterserviceandmoreofthechef’sattentionifyoumakeyourreservationatoff-peakdiningtimes.Tomakeitaseasyaspossiblefor thekitchentoaccommodateyou,askthereservationisttorecommendatimeforyoutodine.3.Maleefriendswithyourwaiter.Ifyoucan’tcallahead,enlisttheassistanceofyourserver.Explainyourdietaryrequirementsandaskforarecommendationoraskyourservertocheckwiththechef.Youstillhavetomakethefinaldecisiononwhatyouorder.Don’thesitatetoaskquestionsabouthowthefoodisprepared:Isit sautéed in oil? Is it steamed? Does it come with the dressing on it? Is itsprinkledwithcheese?Isitalreadypreparedormadetoorder?Willthechefbeabletomakethiswithoutfat?

If all else fails, considermakingyourownmenu item.For instance, ask forsteamed rice with the vegetables of the day—steamed, of course; or ask for abakedpotatowithout theusual toppings, butwith steamedbroccoli instead; askyour server if the chef might make pasta sauced with fresh chopped tomatoes,onions, basil, and steamed vegetables. At a sandwich shop, ask if the kitchencouldmake you a vegetable sandwich onwhole grain breadwithmustard, andwithnocheese,avocado,ormayonnaise.Youmaybesurprisedathowcreativethechefcanbe.OrlikeJackNicholsoninthemovieFiveEasyPieces,orderthechicken, lettuce,and tomatosandwichonwholewheatandask them tohold thechicken!

EatingoutisoneofthebiggestchallengesourparticipantshaveintheDesMoinesarea.IamworkingwithrestaurantchefstoteachthemabouttheguidelinesoftheReversalDiet.Hopefully,somedayitwillbecommonforrestaurantstoofferOrnishfoodwithouthavingtobecoaxed.

—MandyCorliss,R.D.,L.D.,Dr.OrnishProgramforReversingHeartDisease,MercyHospitalMedicalCenter/IowaHeartCenter,DesMoines,Iowa

Learntobeassertiveinaskingforwhatyouwant.Arestaurantstaffwantstoplease you, so don’t hesitate to ask. Of course, being considerate and gratefulhelps.

YoumayfindthattakingcertainfooditemstorestaurantshelpsyoufollowtheReversal Diet. Some participants take their own nonfat salad dressings. (Forexample,WeightWatchersmakesaranchdressingpackagedinindividualservingsizes.) Research participant Conrad Knudsen says, “I ask for egg-free pasta atrestaurants.Iftheydonothaveit,Itakeapackageoutofmyjacketandaskifthechefwouldmindcookingitforme.Theyhaveneverrefused.”

Seasoned travelers and research participants Werner and Eva HebenstreithavenotroublefollowingtheReversalDietawayfromhome.“Firstofall,Iknowmy health depends upon it,” says Werner. “Traveling is no excuse for notfollowing theguidelines.Wegonowherewithout takinga fewbasic itemswithus.” Their list may include: herb teas and grain coffee, nonfat crackers, nonfatsaladdressing, fresh fruit, bagels, rice cakes, soup cups,water, ramennoodles,nonfatdrymilk,andrawvegetableslikecarrotsandzucchini.“Wetakeleftoversfromhome for the firstdayof travel,” saysWerner. “Lentils, rice,pasta salads,and bean salads travel pretty well. That way, we aren’t dependent on airlinefood.”

You can eat anywhere as longas you tell themexactlywhat youwant andhowtoprepareit.Ifitcomesoutwrong,senditback.Weneedtoteachthemaboutourdiet.Chefsareusuallymorethanwillingtoaccommodate.—CharlieSpehl,participant,Dr.OrnishProgramforReversingHeartDisease,

RichlandMemorialHospital,Columbia,SouthCarolina.

Last year,Werner andEva traveled to Italy,Switzerland, andAustria. “It isbetter ifyoustayaweekinoneplace,”saysWerner.“Thatwaythestaffgetstoknowyouandiswillingtotakecareofyourspecialneeds.Wepresenta listoffoodstoavoidtothemanagerandchefatthehotel.Weputthislistinanenvelopeandencloseasmallgratuity.Theyalwaysarepleasedtohelpus.”

JohnCardozo,anotherresearchparticipant,offersthisadvice:“WhenPhyllisandItravel,westayinaplacewithakitchen.Thatwaywecandomostofourowncooking.Sometimeswe‘houseexchange.’Itfeelsmorelikebeingapartoftheplacewearevisiting,andithelpsusmanageourmealsbetter.”

Airlinesoffervegetarianmeals,withorwithoutdairyproducts,but theyarerarelylow-fat.It’sbettertoorderafruitplate.Ofcourse, it’sbest tobringyourownfood.Ifyourflightchanges,telltheflightattendantsaboutyourspecialmealrequirements. Sometimes, if they have extra food trays, they can combine itemsfrom the leftover trays to make a special tray for you. Breakfast is usually noproblem: ask for cereal, fruit, and nonfatmilk. Check the airport food vendorsbetweenflights.Youmayfindavendorofferingplainbakedpotatoesorasaladbar.Taketheseontheplanewithyouinsteadofdependinguponasuitableairlinemeal.Besuretodrinkalotofwaterwhenyouflytopreventdehydration.

COMMONLYASKEDQUESTIONSABOUTTHEREVERSALDIET

ThesequestionsarefrequentlyaskedbyparticipantsintheOrnishprogram.

CanIovereatonthisdiet?Yes. After all, there are few limits on the number of servings of foods on theReversalDiet.However, it is unlikely that youwill. To check that you are notovereating,followyourbody’snaturaldemandforfood.Eatwhenyouarehungry.Stop eatingwhen you feel satisfied, not full.Be aware of the amount of nonfatsweets you are eating.Nonfat doesn’tmeannoncalorie.Most nonfat sweets areloadedwithsomeformofsugarandprovideexcesscalorieswhichareconvertedto fat in your body. Also, weigh yourself once a week. Compare your weightchange to the goals your physician or registered dietitian have set for you.Notgainingweightistheobjectiveestablishedformostnormalweightpeople.Slowweightlossisindicatedformostoverweightpeople.

I tell my participants it is possible to overeat, but they will usually feelsatisfiedbeforehavingtoomanycalories.Unlesstheyareeatingtoomanyprocessedfoods,includingnonfatsweets,whichcanbehighinsugarandlowinfiber.

—CaitlinHosmer,M.S.,R.D.,Dr.OrnishProgramforReversing

HeartDisease,BethIsraelHospital,Boston,Massachusetts.

Whatsizeisaserving?A “serving” does not refer to the amount you serve yourself but rather to theamounts of food within a food group that are nutritionally equivalent. Forexample,atortilla,apancake,ahalf-cupofrice,andasliceofbreadareeachoneservingofgrains.Thismethodhelpsdeterminethenutritioninfoodsthataremoreorlessthanatypicalserving.Forexample,ahugegreensaladmaybethreecupsoflettuce,orthree“servings.”Usingtheideaof“servings”helpsyouevaluateandplanyourdietwithoutacomputer.

ServingSizes½cup:wholegrains,fruits,cookedvegetables,rawvegetables,cookedbeans

andpeas,tofu,gluten,cottagecheese1:pieceoffruit,sliceofbread,tortilla1cup:milk,soymilk,yogurt,soup,rawleafyvegetables1ounce:cheese,drycereal2teaspoons:jams,jellies,sugars,syrups1serving:aslistedonpackagedsweets

What’satypicalday’smenu!The following sample menu fits the Reversal Diet guidelines and includes therecommendednumberofservingsfromtheReversalDietPyramid.

This menu is just a sample and should be tailored to fit your own foodpreferences by making substitutions within the same food group. It suppliesapproximately2,000caloriesintheformof8percentfat,19percentprotein,and77percentcarbohydrate.Ifitistoomuchfoodforyou,cutdowntheportionsizesinsteadofcuttingoutthefoodgroup.Similarly,ifyouneedmorecalories,followthebasicmenuandaddmoreservingsoradditional foodsfromthesamegroup.Thismenuisbasedonwholefoodsinsteadofprocessedfoodsandisnutritionallyadequate in nutrients including protein, complex carbohydrates, essential fattyacids,fiber,vitaminsandminerals,andsuppliesphytochemicalsandantioxidants.Sixsmallmealsincludingwholegrainbreads,cereals,andstarchyvegetablesareprovidedtokeepyourbloodsugarstable,supplyingyouwithaconstantsourceofenergy.Whole grain breads, cereals, and pastas are encouraged. If you simplycannotgettheseproducts,youmayadd¼cupwheatgermand¼cupwheatbranduring the day to supply the fiber and essential nutrientsmissing in the refinedfoods.Youmayusesoymilkifyouchoosenottohavedairyproducts.

HowdoIknowwhatcommercialproductsareokay?The Reversal Diet encourages whole foods and discourages processed foods.However,usingsomeprocessedfoodscanbeokay.Buthowdoyouknowwhichonesfitintotheguidelines?

Readthelabels.Mostpreparedorprocessedfoodsarecombinationsofmanyfoods and sometimes sources of fat are hard to recognize. Fortunately, the newlabelinglawhasmadeiteasiertodiscernthefatcontent.FindingpreparedfoodsthatfittheReversalDietcanbesimpleifyoufollowtheseguidelines:

LookattheNutritionFactssectionontheproduct.Findthetotalfat.Thefoodshouldcontainnomorethan3gramsoffatperserving.

IteachmyparticipantsaquickandeasywaytodetermineifproductsmeettheReversalDietGuidelines.I tell themtogostraight to the ingredientslistedonthepackageorcan.Iffatinanyformislisted,thenIsay,‘Don’tbuyit!’

—GayleReichler,M.S.,R.D.,Dr.DeanOrnishProgramfor

ReversingHeartDisease,BethIsraelMedicalCenter,NewYork.

Readthelistofingredients.Thefoodshouldnotincludeaddedfats.Belowaretwolabelsforvegetarianburgers.Readthelistofingredientsfor

yourself.Rememberthattheproductshouldnotincludeanyfoodswithaddedfat.Double-checkyourevaluationbynoticingthetotalgramsoffatperservingandtheservingsize.Besuretheservingsizeisrealisticandnotagrossunderestimationoftheamountyoutypicallyconsume.

The ingredients listbelowappearson thepackaging for avegetarianburgerthatdoesnotmeettheReversalDietguidelines:

Ingredients:mushrooms, brown rice, onions, rolled oats, partskim milk mozzarella, cottage cheese curd, egg white, Cheddarcheese, bulgur wheat, natural seasonings and spices, olive oil,

tapiocastarch,vegetablegum.(Theservingsizeisoneburgerandthetotalfatperservingis

2.5grams.)

It has fewer than 3 grams of fat per serving. Why doesn’t it meet theguidelines?

Look at the ingredients again. The source of this fat is mozzarella cheese,cottage cheese, Cheddar cheese, and olive oil. These are added fats. For thisreason,thisproductdoesnotmeettheguidelines.

The ingredients list belowdescribes a vegetarian burger thatdoesmeet theReversalDietguidelines:

Ingredients: soy protein, purified water, potato starch, soyfiber,dehydratedonion,naturalflavors,spices,carrageenan,freshgarlic,naturalmaltextract.

(The serving size is one burger and the total grams of fat iszero.)

Thisproductmeetstheguidelinesbecausethetotalfatiszero,andthereisnoaddedfat.

What if the label indicates that the food contains fat even though fat is notlistedintheingredients?

Almostall foodscontainfatcalled“naturallyoccurring.”Evenanapplehasfat.Sodoesbroccoli.Cornandwholewheathave fat.These foodsprovide theessentialfattyacidsinyourdiet.Forinstance,theNutritionFactsonthelabelofwholewheatbreadmaystateitcontainsfat,althoughthereisnoaddedfatintheingredientlist.Thesefatsareanaturalcomponentofthewholewheat.Foodswithnaturallyoccurring fats fitReversalDietguidelinesas longas theydonothavemorethan3gramsoffatperserving.Foodswithaddedfatsarenotonthediet.(Seebelow—”HowdoIknowifthefoodhasaddedfat?”)

Whatifthereisaddedfatinthefoodbutitismainlymonounsaturated?Skipit.Evencanolaandoliveoilscontainsomesaturatedfat.Thepeoplewho

adhere strictly to theReversalDiet aswell as to the stressmanagement, groupsupport, and exercise components of the program do best. Often when peoplecompromiseinadheringtotheprogram,theyslidedownaslipperyslopetowardalifestylethatmakesheartdiseaseworse,notbetter.

Howdo1knowifthefoodhasaddedfat?

Manytermsareusedtodescribeaddedfat.Herearesomecommonones:

beeffatbuttercanolaoilchocolatecoconutoilcornoilcreamdiglycerideshydrogenatedoilslardlecithinmargarinemayonnaisemonoglyceridesnutoilsoliveoilpalmkerneloilpalmoilpartiallyhydrogenatedoilspartskimmilkpeanutoilrapeseedoilsaffloweroilsesameseedoilshorteningsoybeanoilsunflowerseedoilvegetableoilswalnutoilwholemilksolids

Many participants in the Ornish program enjoy the “Life Choice” line offrozenfoods.Althoughtheycontaincanolaoil, theamountofoilissosmallthatthesefoodsareacceptableontheReversalDiet.

Do“fat-free”foodproductsfittheReversalDietguidelines?“Fat-free”doesn’tnecessarilymeanfat-free;nordoeslowfatdefinitelymeanlowfat.TheFoodandDrugAdministration(FDA)hasestablishedthefollowingguidelines:

FatFree½(0.50)gramoffatorlessperserving½(0.50)gramofsaturatedfatorlessperserving

LowFat3gramsoffatorlessperserving1gramofsaturatedfatorlessperserving

ReducedFat25percentlesstotalfat(andsaturatedfat)perservingthanasimilarstandardfoodproduct

Fat-freeproductscanhaveupto½gramoffatperservingandstillbelabeledfat-free.Checkthelabeltoidentifysourcesoffat.Iftheproductdoescontainfatintheingredientlistandifyouhaveseveralservingsadayofthesefat-freeproducts,youcanbeeatingasignificantamountoffat.Thesefat-freeproducts,particularlythesnackfoods,contributefewnutrientsandmostofthemcontainhighamountsofsugar.Oftentheyreplaceotherfoodsthatofferbetternutrition.

Itismuchbettertolookforanalternativesnack(“SnackFoods,”).Ifyoumusthave fat-free cakes and cookies, limit them to two servings per day (servingsaccordingtothepackagelabel).

Alsonote:somedelimeats,suchasturkeyslices,maybelowenoughinfattobelabeledfat-free,buttheystillhavesomefatandcholesteroljustasanyanimalproductdoes.Soavoidthem.

Sincesoyproductsarehighinfat,howmuchcanIhave?Soybeanproductshavenocholesterolandsupplyessentialfattyacidsandareanexceptionto theguidelineofnomorethan3gramsoffatperserving.However,use good judgment.Eating toomuchof anyone food is not a good idea. If youwant to eat soybean products, a good rule of thumb is: stay within ½ cupsoybeans,4ouncestofu,or2cupssoymilkperday.Soymilk—therich,creamyproduct of soybeans ground with water—is an excellent cholesterol-free

alternative to cow’s milk. It is available plain and flavored, in a range of fatcontents.Chooseplainsoymilkinaseptic(unrefrigerated)containers.

IsitpossibletogettoolittlefatontheReversalDiet?Yes,butitisextremelydifficulttogettoolittlefatifyoufollowtheReversalDietguidelinesandtheReversalDietPyramid.EventhoughtheReversalDietdoesnotinclude high-fat foods or added fats, youwill get naturally occurring fats fromwholegrains,beans,includingsoyproducts,fruits,andvegetables.Thesesupplythe two essential fatty acids you need.You don’t needmuch of these two fattyacids,andthereisnobenefittoeatingmore.

Essentialfattyacidsregulatevitalfunctionsofthebody.Thetwoyouneedarelinoleicacid,whichsuppliesomega-6fattyacids;andalpha-linolenicacid,whichsuppliesomega-3fattyacids.Youalsoneedacertainbalanceorratioofthesetwofatty acids in your diet (toomuch omega-6 in relation to omega-3 can domoreharmthangood).However,itiseasytomeetyourrequirementsforbothessentialfattyacidsintherecommendedratioifyoufollowtheReversalDietPyramid.Theomega-3fattyacidswillcomefromthedarkleafygreenvegetables,somebeans,andpeas,includingsoybeansandsoybeanproducts.Theomega-6fattyacidswillbesuppliedbywholegrains.AndsincetheReversalDiet limitsrichsourcesofomega-6fattyacids(fatsandoils),eatingaccordingtothepyramidwillprovidetheproperbalanceofessentialfattyacids.

WillIgetenoughcalciumontheReversalDiet?The fact is that once you’ve reached adulthood, you probably don’t need thecalcium inmilk to strengthen your bones or prevent osteoporosis. TheChineseprovideaninterestingexample:theyconsumealmostnodairyproductsandabouthalfthecalciumofAmericans,buttheyhavelittleosteoporosis.Theygetmostoftheircalciumfromvegetables.

SomeofthewomenintheOrnishprogramaskthisquestion.Itell themtocheckwith their physician, hut if they follow theReversal guidelines, theyshouldgetallthecalciumtheyneed.

—MaryHyer,R.D.,CNSD,Mt.DiabloMedicalCenter/HeartHealth

Center,Concord,California.

Althoughdietarycalciumdoeshelptobuildpeakbonemassinyoungstersandteens, high calcium intake in adulthood seems to have little to do with strongbones. More important is to prevent the calcium loss that affects bone mass.Studies suggest that you canminimize urinary calcium loss by avoiding animalprotein,caffeine,tobacco,andasedentarylifestyle.

Our adult bodies do need calcium, but the amount remains debatable. TheRDA for adults recently increased to 800 milligrams, but the World HealthOrganizationrecommends400to500milligramsaday.Someexpertsbelievethatahighercalciumintakedoesnotpreventosteoporosis.

TheReversalDietallowstheequivalentof2cupsofnonfatdairyproductsaday,butit’spossibletoachieveadequatecalciumlevelsfromplantsourcesalone.Wecangetmuchofitingreenvegetables(particularlydark,leafygreens),driedbeans,andpeas.What’smore,theseplantsourcesdelivertheircalciumpackagedwithfiber,antioxidants,complexcarbohydrates,andlittleornofat.TheReversalDietencouragesconsumptionofdarkleafygreens,beans,andpeasandislowintheanimalproteinthatprovokescalciumloss.

WillIgetenoughproteinontheReversalDiet?Americans tendtobeoverlyconcernedaboutgettingenoughprotein. Infact,

meat eaters tend to get too much. Eating too much protein, especially animalprotein,canincreaseyourriskofcancer,diabetes,andheartdisease.Andbecausethereisaconnectionbetweenproteinintakeandcalciumloss,excessproteinmayleadtoosteoporosis.

OntheReversalDiet,yougetalltheproteinyouneedwithoutthehealthrisksassociatedwithahighanimal-proteindiet.

WhenIfirstexplaintheReversalDiet,someofourparticipantsaskiftheywill be getting enough protein without eatingmeat. I assure them it isactually hard not to get enough protein, as long as they eat enoughcaloriesfromavarietyoffoods.

—LaurieJones,R.D.,Dr.OrnishProgramforReversingHeartDisease,BethIsraelMedical

Center,NewYork.

WheredoIgetproteinontheReversedDiet?

Thebody’sproteinrequirementisabout50gramsperdayforwomenandabout60 grams per day formen.High-protein food sources on theReversalDiet arebeans and peas, including soy milk and tofu; egg whites; and nonfat dairyproducts.Othervegetables,wholegrains,andcerealsaregoodsourcesofprotein.Even if youdon’t havemilkor eggwhites, you can still get all theproteinyouneed.

Becauseit’savegetariandiet,doIneedtoworryaboutcombiningproteins?Foryears,nutritionistswarnedvegetarianstocombinecomplementaryproteinsateverymealorriskproteindeficiency.Ifyouhadcornfordinner,forexample,youweresupposedtopairitwithlegumes,whichcontaintheessentialaminoacidsinwhichcornisdeficient.Wenowknowthatwecanbemuchmorerelaxedaboutit.

Alittlebackground:aminoacidsarethebuildingblocksofprotein.Weneedthem to build and maintain body tissue and to perform other essential bodyfunctions.Ourbodiesproduceallbutnineoftheaminoacidswerequire.Thesenineessentialaminoacidshavetocomefromthefoodsweeat.Nutritionistsoncethought that animal products were the only source of “complete” protein,containing all these essential amino acids. Now we recognize that some plantfoods do indeed contain all of them, although some of the amino acids are notpresent in sufficientquantity.Soyoumayhave to just eat a littlemoreof them.(Thesoybeanistheonlyplantfoodwithenoughofalltheessentialaminoacidstobeconsideredacompleteprotein.)

The good news is, our bodies have more time than we thought to find acomplementforanincompleteprotein.Ifyouhavecornfordinner,whichislowintheessentialaminoacidlysine,youdoneedtofindthelysinesomewhereelse.Butyoudon’thavetodoitatthatmeal.Aportionoflegumes—whicharehighinlysine—in the next day or two will do the job. If you follow Reversal Dietguidelines and eat a varied diet that includes daily portions of beans, wholegrains,fruits,andvegetables,youshouldhavenotroublegettingenoughofalltheessentialaminoacids.

Whyisn’tfishontheReversalDiet?Although fish can be low in fat, it is an animal product and does containcholesterol.A3-ounce servinghas from40 to 70milligramsof cholesterol. (Atypicalrestaurantportionis6 to8ounces.)Threeouncesofboiledshrimphaveabout166milligramsofcholesterol.Somearetoutingthebenefitsofcertainfishbecause they contain omega-3 fatty acids, but you can get these essential fattyacids from dark leafy greens, soybeans, and soybean products (such as tofu)

withouttheharmfulcholesterol.

WhatisthedifferencebetweenSimpleandcomplexcarbohydrates?Carbohydrates provide the main source of energy for the body. Simplecarbohydratesarereferredtoassugars;complexcarbohydratesarereferredtoasstarches. The Reversal Diet emphasizes complex carbohydrates (whole grains,breads, cereals, pastas, beans) and limits simple carbohydrates (fruits, fruitjuices,sugar,sugarproducts,jams,jellies,andsyrups).

Complexcarbohydratesprovideprotein,vitamins,minerals,fiber,and,inthecaseofwholegrains,essentialfattyacids.Thestarcheshaveacomplexstructureofmanysugars.Whendigested,thesesugarsarebrokendownandusedforenergy.Sincethishappensslowly, theysupplyaconstantsourceofenergyandhelpyoumaintainasteadybloodsugarlevel.

I tell my diabetic participants that the Reversal Diet will fit into theiroverallcare,butthatitisimportantforthemtocheckwiththeirphysicianaboutanydietarychangestheymake.

—CarolThrockmorton,R.D.,L.D.,C.D.E.,

Dr.OrnishProgramforReversingHeartDisease,MercyHospitalMedical

Center/IowaHeartCenter,DesMoines,Iowa.

Simplecarbohydratesconsistofoneor twosugarsandareeither refinedornaturallyoccurring.Refinedsugar(tablesugar)contributesfewnutrients toyoureatingplan.Thenaturallyoccurringsugars found in fruits,vegetables,anddairyproducts provide vitamins, minerals, and, in some cases, fiber. When you eatfoodshighinsimplecarbohydrates,yourbloodsugarrisesquickly,yourpancreassecretes insulin to drive the blood sugar into your cells, then you have lowerbloodsugarthanwhatyoustartedwith,leavingyoutiredandsluggish.That’swhysimplecarbohydratesarelimitedontheReversalDiet.

If you are diabetic, insulin-resistant, or have high triglycerides, controllingyour intake of simple carbohydrates is especially important. If you have theseconditions,theReversalDietwillfitintoyouroverallcare,butitisimportantto

checkwithyourphysicianaboutanydietarychangesyoumake.

ShouldIusehoneyinsteadoftablesugar?Honey,rawsugar,andbrownsugarprovidenomorenutritionalbenefitsthantablesugar.Tablespoon for tablespoon, the calories, nutrients, and sweeteningpowerare virtually the same. Honey contains fructose, which the body metabolizes alittledifferentlythantablesugar(glucose),butfructoseendsupasglucoseinthebody.Whenthebodyabsorbsglucose,itdoesn’tcarewhetheritcamefromtablesugar,honey,oranyothercarbohydrate.

WhatifIhaveasweettooth?Satisfy itwith fresh fruit,whole grain bread, spicedherbal tea, or nonfat dairyproducts, such as yogurt. Carrots have one of the highest sugar contents of allvegetablesandwillsatisfyyourneedtomunch.

Avoidcommercialbakedgoodsand frozendessertseven if theyare labeled“fat-free.”Theycontributelittleornothingtoyouroverallgoodnutrition.Eveniftheyare fat-free, theyarenotcalorie-free. In fact,mostareveryhigh in refinedsugarandcalories.Excesscalories,whetherfromfatorsugar,willbestoredasbodyfat.

Whatareantioxidants?Whenpeopletalkaboutantioxidants,theyareusuallyreferringtovitaminsCand?and beta-carotene, fromwhich vitaminA is formed.Recent studies suggest thatthese antioxidants combat cell-damaging molecules in the body called freeradicals.Freeradicalsareanormalby-productofmetabolism.Wealsoproducethem in response to triggers such as sunlight, air pollution, and tobacco smoke.Researchers believe the antioxidant vitamins protect us against cell damage byneutralizingthesefreeradicalsorpreventingtheirformation.Whentheydotheirwork, antioxidants are protecting us against a number of chronic diseases,includingcancerandheartdisease.TheReversalDietcontainsfoodsthatarerichsources of antioxidants, and eating according to the guidelineswill supply youwithadequateamountsofantioxidants.

FoodsHighinAntioxidantsHighinVitaminC

broccoli

brusselssprouts

cabbage

cantaloupe

cauliflower

citrusfruitsandjuices:orange,grapefruit,lemor

collards

kiwi

peppers,greenorred

raspberries

snowpeas

strawberries

sweetpotatoes

tomatoes

watermelon

HighinBeta-Carotene

broccoli

darkleafygreenvegetables:collards,kale,spinach

deeporangeoryellowvegetables:carrots,sweetpotatoes,wintersquash

deeporangeoryellowfruits:cantaloupe,peaches,mangoes

HighinVitaminE

broccoli

cookedleafygreens:collards,kale,spinach,cabbage

cornfortifiedcerealsgreenpeasoatmealwheatgerm

(Source:U.S.DepartmentofAgriculture,HumanNutritionInformationService,AgricultureHandbook,Number8–16.RevisedDecember1986.)

IhaveaheartyappetiteandIreallyenjoythefoodsontheReversalDiet.ButIget hungry a few hours after eating.What can I do? It is not uncommon forpeoplewhofollowtheReversalDiettofeelhungrybetweenmeals.Sincethedietincludesmanyhigh-fiberfoods,youmayquicklyfeelfullatmealsbeforeyouhaveeatenalargevolumeoffood.Thisisoneofthebenefitsoftheeatingplan—youfeelfullbeforeyoueat toomanycalories—butalsoachallengeforpeoplewhocan’teatenoughatonemealtotidethemoveruntilthenext.

The solution for some people is to eat small, frequent meals or snacks,perhapsfivetosixaday.Thesesmallmealsdomorethanjustappeasehunger.

Whenyoueatasmallmeal,yourdigestivesystemhastoworklesstohandlethe smaller load. This helps your heart, which has to pump less blood to thestomachand intestines.Youactually feelmoreenergizedaftereating rather thanfeelingsluggish.

Smaller,morefrequentmealscanhelpregulateyourbloodsugarlevels.Thisisespecially important ifyouarediabeticor insulin-resistant.Whenyourbloodsugar levels are better regulated, you don’t have the energy peaks and lowsassociatedwitheatinglargeamountsoffood.

And ifyouneed to loseweight, smaller,more frequentmealsor snackscanactuallyhelpyou.Mostofusovereatwhenwegettoohungry.Andwedon’tmakegood food choices when we are ravenous. You may be able to manage yourappetitebetterbyhavingsmall,frequentmealssoyounevergetoverlyhungry.

Plan regular times toeatyour smallmealsor snacks.Consider three to fourhours between each small meal. A typical schedule might be: breakfast, mid-morningsnack,lunch,mid-afternoonsnack,dinner,bedtimesnack.Seethesamplemealplan.

SNACKFOODS:WHATTOEATWHENHUNGERSTRIKES

It’sbetweenmealsandyou’resohungryyoucan’tthinkofanythingbutfood.Doyouhangtoughandvowtomakeituntildinnertime?Notgood.Youmaythenbesohungry,youovereat.Instead,haveasnack.

Snacking, or eating between meals, has an undeservedly bad reputation. Amid-morning,mid-afternoon,orbedtimesnackcanhelpyoumoderateyourbloodsugarandyourweight.Butafat-ladenbagofpotatochipswon’tcutit,norwilla

handful of fat-free cookies. Snacking is only a healthful habit if you choose therightsnack.

Looktocomplexcarbohydrateswhenyou’rehungrybetweenmeals.Youcansavepartofyourbreakfast,lunch,ordinnerforthesein-betweennibbles.Insteadof havingwholewheat toastwith your breakfast, have itwith another piece offruitatmid-morning.Orsavepartofyourpastasaladfromlunchtohavewithafewwholewheat crackers inmid-afternoon.Whole grain cereal is not just forbreakfast.Haveitwithnonfatmilkorsoymilkforasoothingbedtimesnack.

Other foods to consider: plain nonfat yogurt (add your own fruit instead ofbuying the kind with fruit added and save many sugar calories); instant soups;instant ramen (Japanese noodles); crunchy vegetables; leftover steamedvegetables; popcorn; whole grain breads; crackers with nonfat cheese or beandips;orricecakes,orlunch-boxsizesofasepticcontainersofsoymilk.

Avoidsnackingonfoods thatarepredominantlycomposedofsimplesugars,such as fat-free baked goods or fruit juice. Your body absorbs simple sugarsquickly,causingyourbloodsugartospikeandthenquicklyfall,leavingyoutiredand,beforelong,hungryagain.

WHERETOFINDPRODUCTS

Theseare just a fewof thecompanieswhohaveproductsmeeting theReversalDietguidelines.Beans,Rices,andOtherGrains

AKPharma,Inc.P.O.Box111Pleasantville,NJ082321–800–257–8650ForBeano

ArrowheadMillsBox2059Hereford,TX79045806–364–0730Fora largevarietyofwholegrainproducts, includingspecialtygrains,grainmixes,flours,cereals

Barbara’sBakery,Inc.3900CypressDrivePetaluma,CA94954Forwholegraincerealsandproducts

TheBeanBag818JeffersonStreetOakland,CA94607Fordriedbeans,includingmanyheirloomandorganicbeans,andbeanmixes;hotsauces;sun-driedtomatoes;gourmetrices;specialtygrains

BurkettMillsP.O.Box440PennYan,NY14527315–536–3311Forkasha(buckwheatgroats)

ButteCreekMillP.O.Box561EaglePoint,OR97524503–826–3531Forcereals,wholegrains,rolledgrains,stone-groundfloursandmeals

ContinentalMillsP.O.Box88176ContinentalMillsP.O.Box88176Seattle,WA98138206–872–8400Forspecialtywholegrains,includingbulgur

FantasticFoods1250N.McDowellBoulevardPetaluma,CA94954707–778–7801Forinstantsoups,beans,andriceincups

GuiltlessGourmet3709PromontoryPointSouthSuite131Austin,TX78744

512–443–4373Forfat-freechips,salsa,anddips

HealthValleyFoods16100FoothillBoulevardIrwindale,CA91706818–334–3241Forwhole grain cereals, fat-free soups, beans products, snack foods, fat-freesoymilk

KashiCo.P.O.Box8557LaJolla,CA92038619–274–8870Forkashicereals

LundbergFamilyFarmsP.O.Box369Richvale,CA95974–0369916–882–4551Forpremiumshort-grainandlong-grainbrownrice,Californiabasmatibrownrice,organicbrownrice,specialtybrownricesandriceblends;alsoricecakesandricecereal

Nature’sPathFood7453ProgressWayDelta,BC,CanadaV4G1E8604–940–0505Forspecialtywholegraincerealsincludingmillet,ricebranflakes

NileSpiceBox20581Seattle,WA98102nophonelistingForinstantcupsofsoup,beans,andgrainsincludingcouscous

OldMillofGuilford1340N.C.68NorthOakRidge,NC27310910–643–4783Forwholewheat flour and pastry flour; cornmeal, grits, and polenta;wheat

bran;andsteel-cutoats

PhippsRanchP.O.Box349Pescadero,CA94060415–879–0787Fordriedbeans(suchascannellini,cranberry,fava,flageolet,borlotti,Wren’sEgg,scarletrunner,TonguesofFire,pinquito,andmore)anddriedpeas;alsoherbvinegars,cereals,grains,herbs,andspices

RiceTecP.O.Box1305Alvin.TX77512Forspecialtyricesincludingbrownandbasmatirice

SokenshaCo.P.O.Box883033SanFrancisco,CA94188nophonelistingForramen,includingbuckwheat,andbrownrice

P.O.Box880Brinkley,AR72021870–734–1234Forspecialtyricesincludingbrownandbasmatirice

U.S.Mills4301N.30thStreetOmaha,NE68111402–451–4567Forwholegrainsandcereals,includingbrownricecereal

WestbraeNaturalFoodsCommerce,CA90040nophonelistingForinstantramennoodlesinavarietyofflavors

PastaSaucesConAgraFiveConAgraDriveOmaha,NE68102–5006

1–800–323–9985Forfat-freepastasauces,soups,andbeans

OrganicFoodProductsP.O.Box1510Freedom,CA95019408–782–1133Forseveralvarietiesoffat-freepastasauces

SoupsandStocksCampbellSoupCo.CampbellPlaceCamden,NJ08103609–342–4800ForSwansonClearVegetableBrothLibertyRichter,Inc.400LysterAvenueSaddleBrook,NJ07663201–843–8900ForMorgafat-freevegetablebrothmix

RealFresh,Inc.1211E.NobleAvenueVisalia,CA93292ForAndersen’ssplitpeasoup

TheSpiceHunter254GranadaDriveSanLuisObispo,CA93401805–544–4466Forinstantsoupcupsincludingnoodle,lentil

Will-PakFoods1448240thStreetHarborCity,CA90710310–325–3504For Taste Adventure instant soup cups, including bean, split pea, navy bean,instantbeanflakes

MeatSubstitutesBocaBurger

1660N.E.12thTerraceFortLauderdale,FL33305305–524–1977Fortexturedsoyproteinproducts

HarvestDirectRO.Box4514Decatur,IL62525–4514800–8-FLAVORForfat-freetexturizedvegetableprotein

KnoxMountainFoods5KnoxMountainRoadSandbornton,NH03256603–934–6960Forseitanmixesincludingsausage

LightlifeFoodsRO.Box8870Greenfield,MA01302nophonelistingForveggiehotdogs,seitan,anddelislices

WhiteWave,Inc.1990N.57thCourtBoulder,CO80301303–443–3470Forseitanproducts

YvesFineFoods1138E.GeorgiaStreetVancouver,BC,CanadaV6A2A8604–251–1345Forveggiewienersanddelislices

CookwareAll-CladMetalcraftersRD#2Canonsburg,PA15317412–745–8300Forpremiumnonstickcookware

CommercialAluminumCookwareCompanyP.O.Box583Toledo,OH43697–0583419–666–8700Forpremiumnonstickcookwareandbakeware

PhylloDoughAthensPastriesandFrozenFoods,Inc.13600SnowRoadCleveland,OH44141–2596216–676–8500Forlow-fatphyllodough

CoffeeandTeaAlternatives

AdambaImports585MeseroleStreetBrooklyn,NY11237718–628–9700ForInka

AlpursaP.O.Box25846SaltLakeCity,UT84125nophonelistingForPero

BioforceLtd.CH-9325RoggwilSwitzerlandForBambu

CafixofNorthAmerica15ProspectStreetParamus,NJ07652201–909–0808ForCafix

CelestialSeasonings4600SleepytimeDriveBoulder,CO80301

303–530–5300Forherbteas

WorthingtonFoods900ProprietorsRoadWorthington,OH43085614–885–9511ForKaffreeRoma

FrozenMealsConAgraFiveConAgraDriveOmaha,NE68102–5006800–323–9985402–595–6000ForLifeChoicefrozenmeals

Index

The pagination of this electronic edition does not match the edition fromwhich it was created. To locate a specific passage, please use the searchfeatureofyoure-bookreader(Pagenumbersinboldfacerefertotips.)Acciardio,Marcia,4acornsquashwichorangeandginger,glazed,272,272–73alcohol,6,8,299,301“AlFrescoLunch,”167–71gazpachowithwhitebeans,168,168–69summerfruitsaladwithlimeandmint,170–71,171zucchiniandcheesequesadillas,169–70,170All-BranwithExtraFiber,219,219All-Cladcookware,108aluminumcookware,91,108AmericanHeartAssociation,24,263aminoacids,315–16amylopectin,54–55angelhairpastawithfreshtomatoandbasil,126–27angioplasty,11antioxidants,7,222,317–19apple(s):withapricotjam,baked,213–14cranberrycake,230–31crisp,warm,262–63,263green,andcabbageslaw,193juice,21,272

-raisinStrudel,198–99insweetandsourredcabbage,116applesauce,23,217homemadechunky,217warm,potatopancakeswith,250–51apricot:clafouti,fresh,151,151jam,bakedappleswith,213–14pudding,101Arboriorice,54—55herbedmushroomrisotto,270–71risottowithcornandredpeppers,140–41risottowithpeas,zucchini,andsun-driedtomatoes,81–82,82artichokes(s),68,91frittata,288–89,289halveswithrémouladesauce,67–68,68marinated,heartsofromainewith,90,90–91,91artichokehearts,baby,whiteandwildricesaladwith,254arugula,136,182,265saladwithcornandredonions,135–36,136asparagus,fresh:omeletswithherbs,107–8,108peelingof,108autumn,175–231menusfor,173–74recipesfor,177–231shoppinglistfor,175–76Axelrod,Richard,286bagels,52,54baking:eggsubstitutesfor,23fatsand,20,23withnonfatdairyproducts,20bakingpans,nonstick,39,109balsamicvinegar,20,23,39,55,85,252

banana(s):broiled,260withorangesauce,baked,259—60,260-strawberrysmoothie,293barley,45-lentilsoup,hearty,257–58,258basil:angelhairpastawithfreshtomatoand,126–27chiffonade,211Frenchvegetablesoupwith(soupeaupistou),131–32howtorefrigerate,132-orangedressing,102whitebeansaladwithzucchini,tomatoand,149basmatirice,55,191pilaf,220pilafwithsplitpeas,confetti,240,240,245spicyMexican,191withspinach,Mexicangreen,84,84-stuffedbellpeppers,219–20bean(s)(legumes),5,8,21,40–43,42,149,190,221,299,300,301canned,26,27,36–37canned,sodiumin,61–62comparing,42—43dip,219dried,27,37,41–42fiberin,41,72green,sodiumin,62intestinalgasand,43kombuin,75leftover,155preparationof,41–42purees,87selectionof,36–37specialtyproducts,27stew,leftover,155wheretofind,321–24

seealsoblackbean;chickpea;kidneybeans;lentil;pea,split;peas;peas,black-eyed;peas,green;soybeans;tofu;whitebeanBeano,43beet(s):andcabbageborschtwithsourcream,251–52,293redcabbage,withonions,caraway,and,261–62,262roastedcarrots,parsnipsand,116–17,117spinach,cucumber,andredonionsalad,79–80beetgreens,182Berra,Yogi,4beta-carotene,7,136,222,228,261,265foodshighin,318topgreensassourceof,182beverages,284frostypineappleshake,105–6persimmonsmoothie,293strawberry-bananasmoothie,293bioflavenoids,7blackbean(s):sauce,220–21soup,leftover,82soup,quick,82–83intwo-beanenchiladas,189–90blanchingwater,useof,179blenders,39bloodpressure,3high(hypertension),6,8blueberry(ies):frozen,111muffins,110–11BocaBurger,57,178increamymushroomstroganoff,177–78,178inspicyArkansaschili,237–38intomato-mushroomsauce,194—95,195

borscht,beetandcabbage,withsourcream,251–52,293braiseddishes:Brusselssproutsandchestnuts,271–72cabbagewithonionandcaraway,261–62,262withcannedtomatoproducts,20–21kalewithgarlic,181bran:oat,70-raisinmuffins,294–95,295wheat,8,70,229brandiedcranberryrelish,229–30brandiedpearbreadpudding,273–74bread,8,28,299bagels,52,54corn,perfectfat-free,183–84,184crumpets,53dressing,old-fashioned,228–29fiberin,71freezingof,133French,seeFrenchbreadFrenchtoast,290hamburgerbuns,164Italian,52,54lahvosh,56nutritionalcontentof,53–54pudding,brandiedpear,273–74pumpernickel,53,54rye,53,54forsandwiches,50selectionof,51–53shoppingfor,37white,enriched,54wholewheat,51–52,133seealsopitabread;pizza;tortillas,corn;tortillas,wheatbread,quick:Irishsoda,292–93,293

pumpkin,290–91,291seealsomuffinsbreadcrumbs,231breakfast,281–95,285,286,288–91,293–95artichokefrittata,288–89,289crepesuggestionsfor,98asdinner,286fiberin,70Frenchtoast,290hashedbrowns,285,285Irishsodabread,292–93,293maplegranola,294pumpkinbread,290–91,291Sundaymorningspecial,289waffles,286wholesomepancakes,287—88breastcancer,7,11broccoli,213,219floretswithhoneymustarddressing,178–79,179manicotti,Gary’s,201–3salad,154broth(s),vegetable,38,113,154basicrecipefor,18–19withmatzoballs,113–14,114shoppinglistfor,33Brown,Michael,10brownies,zucchini,203–4,204brunch,Easter,106–12bruschetta,139freshtomato,139–40Brusselssprouts,227braisedchestnutsand,271–72buckwheatgroats,roasted,45bulgur,45,154,219withlemonzest,steamed,96,96

inmixedgrainsloafwithspinach,215–16andparsleysaladwith(tabbouleh),153–54-stuffedtomatoes,baked,146–47burgers:grilledportobellomushroomandonion,163–64,164seealsoBocaBurgerBurns,PatrickL.,297–98buttermilkdressing,spinachandmushroomsaladwith,258–59butternutsquash,180Bvitamins,7,85,143,179,229,261bypasssurgery,11cabbage:andbeetborschtwithsourcream,251–52,293creamycoleslaw,164—65,165andgreenappleslaw,193withonionsandcaraway,braised,261–62,262stuffedwithlentilsandbrownrice,243–45,245cabbage,red:withbeets,onionsandcaraway,261–62,262fruitwith,116sweetandsour,115–16,116Caesarsaladwithhomemadecroutons,186–87caffeine,6,284cake(s),204applecranberry,230–31carrot,withcreamcheesefrosting,221–22calcium,85,229,314inlegumes,42—43topgreensassourceof,182calories:inbread,53–54inlegumes,42–43inselectedfoods,71–72Calphaloncookware,108

cancer,7,11,70cannellinibeans,219cantaloupesalad,131capers,22,39caraway,braisedcabbagewithonionsand,261–62,262carbohydrates:complex,8–9,41,316–17;seealsocereals;flour;grains;specificfoodssimple,6,8,316–17Cardozo,John,305Carlson,GeraldandLinda,183carobpowder,55carotenoids,7,222topgreensassourceof,182seealsobeta-caroteneCarroll,JohnPhillip,278carrot(s),70,219,222cakewithcreamcheesefrosting,221–22-cauliflowersoupwithtarragon,100roastedparsnips,beetsand,116–17,117“CasualDinnerwithFriends,”217–22blackbeansauce,220—21carrotcakewithcreamcheesefrosting,221–22rice-stuffedbellpeppers,219—20sweetpotatosoupwithlime,218–19cauliflower,100-carrotsoupwithtarragon,100celebrationcake,204cereals,28–29,71,219,284,299forlunch,48maplegranóla,294selectionof,37chard,seeSwisschardchayótewithredonionandlime,steamed,265–66,266cheese,nonfat,20

yogurt,210andzucchiniquesadillas,169–70,170seealsocottagecheese,nonfat;ricotta,nonfatChepenuk,KatherineandMax,243cherry(ies),101sour,pudding,101,101chestnuts,braisedBrusselssproutsand,271–72chicken,10–11chickpeas(s),219deviledeggsstuffedwith,224–25puree,creamy,seehummusstewwithcouscous,208–9,209chicory,265chiffonade,211chiles,147chili:Jo’s,205–6leftover,155spicyArkansas,237–38,238chilledzucchinisoupwithsalsa,162–63,163chips,30cholesterol,3,7,9–11,288,316fiberand,41,70LDL,70oilconsumptionand,5–6cholesterolreceptors,10,11chop,defined,192chowder,corn,129“ChristmasDinner,”268–74braisedBrusselssproutsandchestnuts,271–72brandiedpearbreadpudding,272–73consomméwithvegetablebrunoise,268–69glazedacornsquashwithorangeandginger,272,272–73herbedmushroomrisotto,270–71

cidervinegar,20cilantro(freshcoriander),83cinnamonyogurtsauce,mixedcitruscompotewith,238–39,239citruscompotewithcinnamonyogurtsauce,mixed,238–39,239clafouti,freshapricot,151,151Clinton,BillandHillary,14cobbler,warmpeach,166,166–67coffees,grain,284coleslaw(slaw):cabbageandgreenapple,193creamy,164–65,165collardgreenswithtomatoes,onionsandpeppers,277–78,278coloncancer,7,70compote(s):mixedcitrus,withcinnamonyogurtsauce,238–39,239pineappleandcandiedginger,78,78ConAgraFrozenFoods,4condiments:forburgers,164selectionof,39shoppinglistfor,32confettiricepilafwithsplitpeas,240,240,245consommé:freezing,269withvegetablebrunoise,268–69cookingsprays,61,251cookingtechniques,17–23cookware,39–40,91,108–9wheretofind,326coriander,fresh(cilantro),83corianderseed,toastingof,19Corliss,Mandy,304corn,141

arugulasaladwithredonionsand,135–36,136bread,perfectfat-free,183–84,184chowder,129lover’svegetablestew,179–80,180muffins,spicy,206–7onthecob,138,158pancakes,157–58,158polenta,46risottowithredpeppersand,14041soup,theGinsbergs’creamy,128–29,129cornstarch,21,23seealsotortillas,corncoronaryarterydisease,1,10coronaryheartdisease,3,10,11,288,299homocysteineand,7cottagecheese,nonfat,20herbed,bakedpotatowith,88–89couscous,45,179chickpeastewwith,208–9,209Coutanche,GuyandJoan,287crackers,30–31cranberry(ies),230applecake,230–31relish,brandied,229–30Crawford,C.W.,264cream,substitutesfor,23creamcheesefrosting,204carrotcakewith,221–22crepes,98warmwholewheat,withstrawberriesandfrozenvanillayogurt,96–98Crisafi,BettyandFrank,139croissants,54croutons,homemade,Caesarsaladwith,186–87crumpets,53

cucumber(s),146,160lentil,andradishsalad,145—46andpotatosoupwithdill,160,160pre-salting,118insaladdressings,19saladwithhorseradishanddill,117–18,118spinach,beet,andredonionsalad,79–80andspinachraita,68,241,241yogurtsaucewithmint,209–10cumin,19,240custard:bakedvanilla,118–19,119seealsoclafouticuttingboards,40dairyproducts,nonfat,5,9,299,300,301,314bakingwith,20limitationsof,20seealsocheese,nonfat;milk;sourcream,nonfat;yogurt,nonfatdandeliongreens,182dashikombu,55–56DeBakey,Michael,24desserts:apple-raisinStrudel,198–99bakedappleswithapricotjam,213–14bakedbananaswithorangesauce,259–60,260bakedvanillacustard,118–19,119brandiedpearbreadpudding,273–74broiledbananas,260crepesuggestionsfor,98freshapricotclafouti,151,151homemadechunkyapplesauce,217John’sgingerbread,278–79,279layeredspringfruitmedley,111–12quickpeachsherbet,141,141–42slicedorangesinspicedsyrup,252–53sourcherrypudding,101,101

spicedpoachedpeaches,156–57,157spicedpumpkinbars,266–67,267strawberry-rhubarbparfait,73,73strawberrysorbet,134summerfruitsaladwithlimeandmint,170–71,171vanillapoachedpears,187–88warmapplecrisp,262–63,263warmpeachcobbler,166,166–67warmwholewheatcrepeswithstrawberriesandfrozenvanillayogurt,96–98winterfruitplatterwithraspberrysorbet,241–42zucchinibrownies,203—4seealsocake;compotedeviledeggs,224—25diabetes,8,317fiberand,41,70dice,defined,192diet:changesin,1–7,11–14low-fat,stickingto,88meat-based,730-percent-fat,24varietyin,22seealsoReversalDiet;specificrecipesdill:cucumberandpotatosoupwith,160,160cucumbersaladwithhorseradishand,117–18,118diningout,guidelinesfor,303–5dinner:“breakfast”as,286crepesuggestionsfor,98fiberin,71dinnerparties,see“CasualDinnerwithFriends”dips,31,48,210bean,219ranchdressingas,195

Dr.Crawford’shaystacks,264–65Dr.DeanOrnish’sProgramforReversingHeartDisease(Ornish),5dressing:buttermilk,spinachandmushroomsaladwith,258–59honeymustardbroccolifloretswith,178–79,179Nell’ssoutherneggplant,276–77,277old-fashionedbread,228–29ranch,68,195–96seealsosaladdressingdrying,herb,80“EasterBrunch,”106–12freshasparagusomeletswithherbs,107–8,108“EasterBrunch”(com.)layeredspringfruitmedley,111–12newpotatoesinrocksalt,109–10,110pear-gingermuffinsandblueberrymuffins,110–11,111EatMore,WeighLess(Ornish),5eggplant:dressing,Nell’ssouthern,276–77,277roasted,pizzawithpeppers,136–38eggs,11,290deviled,224–25Sundaymorningspecial,289whitesof,5,9,23,56,299,300eggsubstitute,liquid,23,56artichokefrittata,288–89,289bakedvanillacustard,118–19,119freshasparagusomeletswithherbs,107—8,108Eliasjudith,208Elliott,Melanie,243enchiladas,two-bean,189–90endive,Belgian,265Englishmuffin,54enzymes,digestive,43

equipment,kitchen,39—40Erlich,Darla,212estrogen,11exercise,6,11FantasticFoods,48fat,body,insulinand,8fat-freefoodproducts,312–13fats,dietary(fattyacids),2,9–11,251,310–14added,311–12averageconsumptionof,9inbakedgoods,20,23inbread,52,53–54incorn,130inlegumes,41,42–43inmeatsubstitutes,56naturallyoccurring,311oils,5–6,8,23,61omega-3,41,313,316omega-6,313–14recommendedconsumptionof,9saturated,5,7,8substitutesfor,23tastefor,12intofu,58fennelbulb,roasted,117fennelseed,toastingof,19fiber,dietary,8,70–72,219,261inbeans,41,72insamplemenu,70–71inselectedfoods,71–72insoluble,70soluble,41,70,288topgreensassourceof,183fillings,forsandwiches,50Fingert,GaryandLoretta,201–2

fish,10–11,316Fleischmann’sEggBeaters,56flour:shoppinglistfor,30white,8,229wholewheat,8,229folate,229food:“free,”225misinformationabout,1peopleintimidatedby,4–5suggestedproductlistfor,25–34seealsospecificfoodsandrecipesFoodandDrugAdministration(FDA),312foodpresentation,22,84foodprocessor,39–40mushroomsmincedin,115FourthofJuly,see“IndependenceDayBarbecue”“freefoods,”225freeradicals,7freezing:ofbread,133ofconsommé,269ofherbs,80Frenchbread,52,54freshtomatobruschetta,139—40roastedgarlictoast,93–94French-styledishes:freshapricotclafouti,151,151vegetablesoupwithbasil(soupeaupistou),131–32Frenchtoast,290“fries,”JeanMarc’soven,216,216frittata,artichoke,288–89,289frosting,creamcheese,204

carrotcakewith,221–22frozenfoods:selectionof,38shoppinglistfor,34wheretofind,328fruit(s),5,8,241,299,300,302canned,34dried,34fiberin,72,219platterwithraspberrysorbet,winter,241–42poachingliquidfor,21qualityof,23sherbet,141seealsojuice;salad,fruit;specificfruitsFullsack,Jean-Marc,2,14,17–18,24,102,157garlic,93braisedkalewith,181toast,roasted,93–94wiltedspinachwithlemonsand,247—48garnishes,forsandwiches,50Gary’sbroccolimanicotti,201–3gas,intestinal,43gazpachowithwhitebeans,168,168–69ginger,candied:-pearmuffins,110–11pineapplecompotewith,78,78wheretofind,78ginger,fresh:glazedacornsquashwithorangeand,272,272–73gratingof,112gingerbread,John’s,278–79,279Ginsberg,HankandPhyllis,128Ginsbergs’creamycornsoup,128–29,129glazedacornsquashwithorangeandginger,272,272–73glazedholidayyams,227–28

glucose,41gluten,20,207Goldstein,Joseph,10Gotto,Antonio,24graincoffees,284,327–28grains,5,8,21,44–47,299,300,302fiberin,71mixed,loafwithspinach,215–16selectionof,36shoppinglistfor,29–30wheretofind,321–24seealsocereals;specificgrainsgranóla,maple,294,294grapejuice,white,21Greekbeansalad,211greenbeans,sodiumin,62greens,256,278braisedwithgarlic,181leftover,155,159salad,197top,182–83washingof,181winter,whitebeansoupwith,255–56Gregory,RobertandVivian,266—67grilledportobellomushroomandonionburgers,163–64,164grits,hominy,46guacamole,greenpea,191–92,192GuiltlessGourmet,48hamburgerbuns,164Harvestvegetablesoup,212–13hashedbrowns,285,285Hayden,MaynardandSharon,203headache,caffeinewithdrawaland,6heartattacks,10

heartdisease,seecoronaryheartdiseaseHebenstreit,EvaandWerner,13,304–5herbaltea,39herbs,herbeddishes,19,247cheese,bakedpotatoeswith,88–89freshasparagusomeletswith,107–8,108growing,80mushroomrisotto,270–71preservationof,80insaladdressing,19yogurtsauce,147—48,148seealsospecificherbshighbloodpressure(hypertension),6,8Hoble,FrankD.,212Hollins,Joe,3hominy,incornlover’svegetablestew,179–80,180hominygrits,46homocysteine,7honey,8,317mustarddressing,broccolifloretswith,178–79,179insaladdressings,19honeydewsalad,131Hooper,MaryJaneandWin,76–77hoppin’John,275,275horseradish,22cucumbersaladwithdilland,117–18,118Hosmer,Caitlin,306hospitals,cookingin,14,17hummus(creamychickpeapuree),68,152–53andtomatosandwich,153hunger,betweenmeals,319–20Hyer,Mary,314icecream,fatin,8“IndependenceDayBarbecue,”161–67

chilledzucchinisoupwithsalsa,162–63,163creamycoleslaw,164–65,165grilledportobellomushroomandonionbur-gers,163–64,164old-fashionedpotatosalad,165–66warmpeachcobbler,166,166–67Indian-styledishes,4confettiricepilafwithsplitpeas,240,240,245spinachandcucumberraita,68,241,241infusions,253ingredients:autumn,175–76glossaryof,54—58forhomesaladbar,197–98intenselyflavored,22spring,65–66summer,123–24winter,235–36seealsospecificingredientsinsulin,8intestinalgas,43–44Irishsodabread,292–93,293iron,229inlegumes,42–43asoxidant,7topgreensassourceof,182–83Italianbread,52,54Italian-styledishes,89–94,135–41arugulasaladwithcornandredonions,135–36,136freshtomatobruschetta,139—40Gary’sbroccolimanicotti,201–3heartsofromainewithmarinatedartichokes,90,90–91,91marinatedmushroomsandsweetpeppers,200–201mushroomandspinachlasagne,185–86,186pennepastawithwhitebeanandsun-dried

tomatosauce,246—47pizzawithroastedeggplantandpeppers,136–38rigatoniwithrichtomato-mushroomsauce,194–95,195risottowithcornandredpeppers,140—41risottowithpeas,zucchini,andsun-driedtomatoes,81–82,82roastedgarlictoast,93–94Tuscanvegetableminestrone,69,69wholewheatspaghettimarinarawithspinach,91–92jam,apricot,bakedappleswith,213–14Japanesefood:dashikombu,55–56miso,22,57,74–75ramen,38,48Jean-Marc’soven“fries,”216,216jicama,103juliennedspinachsaladwithorangesand,102–3John’sgingerbread,278–79,279Johnson,BudandEvelyne,290–91Jones,Laurie,315Jo’schili,205–6juice:citrus,20fruitvs.,219selectionof,37shoppinglistfor,34assugarsubstitute,21juliennedspinachsaladwithjicamaandoranges,102–3kabochasquash,autumnvegetablesin,226—27kale,182,183,256braisedwithgarlic,181whitebeansoupwith,255–56Kapstein,Elizabeth,100,117,125,168,181,200,218,277Karpenko,LydiaandVic,139

kasha(buckwheatgroats),45Keller,Hubert,2Kelley,MikeandCynthiaJ.,101kidneybeans,70inGreeksalad,211Jo’schiliwith,205–6intwo-beanenchiladas,189–90kidneys,damageto,6kitchenequipment,seecookwareKnudsen,Conrad,304kombu:beanscookedwith,75dashi,55–56labels,readingof,25–26,36,38,307,310–13forbread,51–52,53forcorntortillas,130foreggsubstitutes,23,290forpruneproducts,23forsodiumcontent,62lahvosh,56lasagne,mushroomandspinach,185–86,186leeks,126misosoupwith,74—75leftovers:cornsoup,129greens,155,159forlunch,48newpotatoesbakedinrocksalt,110asplanned-overs,154–55“refreshing,”82reheatingof,20rice,82,155splitpeasoup,87strawberry-rhubarbparfait,73waffles,286,286

legumes,seebeanlemon:juice,20wiltedspinachwithgarlicand,247–48lemonzest,steamedbulgurwith,96,96lentil(s),42-barleysoup,hearty,257–58,258cucumber,andradishsalad,145—46dried,27,41stuffedcabbagewithbrownriceand,243—45,245lettuce,265cleaningandstorageof,196howtodry,187,187romaine,90,90–91,265Li/eChoice,4LifeChoiceprogram,6–7seealsoReversalDietlime:juice,20steamedchayótewithredonionand,265–66,266summerfruitsaladwithmintand,170–71,171sweetpotatosoupwith,218–19Lomonaco,Michael,2lunch,47–53fiberin,71non-sandwich,47—49sandwichesfor,49–51lysine,229,316Madison,Deborah,2mangopuree,242manicotti:filling,203Gary’sbroccoli,201–3maplesyrup:bakedvanillacustardwith,119

granóla,294marinarasauce,92wholewheatspaghettiwithspinachand,91–92marinateddishes,201artichokes,heartsofromainewith,90,90–91,91mushroomsandsweetpeppers,200–201Martin,JohnH.(Bunny),134matzo,53matzoballs,vegetablebrothwith,113–14,114mayonnaise:nonfat,23,39substitutesfor,19,23mealtimes,importanceof,88meat,7,10–11,12meatlessdishes,hearty,21meatsubstitutes,56–57wheretofind,325–26seealsoBocaBurgermelon:dipfor,148seealsowatermelonsaladmenu(s):autumn,173–74sample,fiberin,70–71spring,63–64summer,121–22typicalday’s,307winter,233–34Mexican-styledishes:Dr.Crawford’shaystacks,264–65freshtomatosalsa,192theGinsbergs’creamycornsoup,128–29,129greenpeaguacamole,191–92,192greenricewithspinach,84,84juliennedspinachsaladwithjicamaand

oranges,102–3quickblackbeansoup,82–83spicyrice,190–91two-beanenchiladas,189–90vegetariantacos,129–30watermelonsalad,130–31,131zucchiniandcheesequesadillas,169–70,170microwaveovens,40,48,142,144MiddleEastern-styledishes:Greekbeansalad,211hummus(creamychickpeapuree),154—55tabbouleh(bulgurandparsleysalad),153–54seealsoMoroccan-styledishesmilk:nonfat,limitationsof,20skim,12skim,evaporated,39soy,39whole,12millet,46mince,defined,192minestrone,Tuscanvegetable,69,69mint,95cucumberyogurtsaucewith,209–10summerfruitsaladwithlimeand,170–71,171miso,22,57soupwithleeks,74–75Mongiello,Martin,237Moriarty,Paula,292Moroccan-styledishes:chickpeastewwithcouscous,208–9,209cucumberyogurtsaucewithmint,209–10mozzarellacheese,nonfat,andzucchinique-sadillas,169–70,170muffinpans,295

muffins:blueberry,110–11,111mixingof,207pear-ginger,110–11raisin-bran,294–95,295spicycorn,206–7mushroom(s):dried,77marinatedsweetpeppersand,200–201mincingof,115porcini,risotto,herbed,270–71,271portobello,burgersofgrilledonionand,163–64,164pudding,savory,114–15andspinachlasagne,185–86,186andspinachsaladwithbuttermilkdressing,258–59stroganoff,creamy,177–78,178washing,206seealsoshiitakemushroomsmushroom-tomatosauce,rich,rigatoniwith,194–95,195mustard,22,23honeydressing,broccolifloretswith,178–79,179insaladdressings,19tarragon,39mustardgreens,182,183NationalCancerInstitute,70Nell’ssoutherneggplantdressing,276–77,277Nestle,Marion,2NewEnglandJournalofMedicine,11“NewYear’sDayBuffet,”274–79collardgreenswithtomatoes,onions,andpeppers,277–78,278hoppin’John,275John’sgingerbread,278–79,279Nell’ssoutherneggplantdressing,276—77,277nonstickspray,61,251

nutrientanalysis:ofbeans,42—43ofbread,53–54howtouse,61–62ofokra,85nutrients,preserving,142“NutritionistandtheGourmet,The”(O’Neill),2oatbran,70oatmeal,288oats,214,288rolled,46Oestmann,Shelly,52oils:exclusionof,5–6fatin,5,8innonstickspray,61substitutesfor,23okra,sliced,withtomatoesandonions,85,85oliveoil,5–6,8omega-3fattyacids,41,313,316omega-6fattyacids,313–14omelets,freshasparaguswithherbs,107–8,108O’Neill,Molly,1–2onions:braisedcabbagewithcarawayand,261–62,262collardgreenswithtomatoes,peppersand,277–78,278green,96roasted,21–22,117roasted,Swisschardwith,159,159slicedokrawithtomatoesand,85,85onion(s),red:arugulasaladwithcornand,135–36,136andportobellomushroomburgers,grilled,163–64,164spinach,beet,andcucumbersalad,79–80

steamedchayótewithlimeand,265–66,266orange(s):-basildressing,102glazedacornsquashwithgingerand,272,272–73juice,21juliennedspinachsaladwithjicamaand,102–3sauce,bakedbananaswith,259–60,260inspicedsyrup,sliced,252–53Sundaymorningspecial,289osteoporosis,8,11,314ovens,microwave,40,48,142,144overcooking,undercookingvs.,20,142overeating,306oxidants,7packagedproducts,miscellaneous,shoppingfor,39pancakes:corn,157–58,158potato,withwarmapplesauce,250–51wholesome,287—88pans,seepotsandpansparchmentpaper,216parfait,strawberry-rhubarb,73,73parsley,95,216andbulgursalad(tabbouleh),153–54parsnips,roastedcarrots,beets,and,116—17,117“PassoverSeder,”112–19bakedvanillacustard,118–19,119cucumbersaladwithhorseradishanddill,117–18,118roastedcarrots,parsnips,andbeets,116–17,117savorymushroompudding,114—15sweetandsourredcabbage,115–16,116vegetablebrothwithmatzoballs,113–14,114pasta,8,299angelhair,withfreshtomatoandbasil,126–27

withcreamyredpeppersauce,150Gary’sbroccolimanicotti,201–3mushroomandspinachlasagne,185–86,186pennewithwhitebeanandsun-driedtomatosauce,246–47rigatoniwithrichtomato-mushroomsauce,194–95,195selectionof,36shellswithspinach-mushroomfilling,186,186shoppinglistfor,31wholewheatspaghettimarinarawithspinach,91–92seealsosauce,pastapeach(es),157,167cobbler,warm,166,166–67sherbet,quick,141,141–42spicedpoached,156–57,157pear(s),249,274breadpudding,brandied,273–74gingermuffins,110–11poachedinredwine,248—49,249insweetandsourredcabbage,116vanillapoached,187—88pea(s),split,41,42,258confettiricepilafwith,240,240,245soup,creamy,86–88,87,293soup,leftover,87peas,27,82,299,300peas,black-eyed,42hoppin’John,275peas,green:baby,steamedredpotatoesand,245guacamole,191–92,192risottowithzucchini,sun-driedtomatoesand,81–82,82peppermills,22peppers,greenbell,collardgreenswithtoma-toes,onions,and,277–78,278peppers,redbell,156

rice-stuffed,219–20risottowithcomand,140—41roasted,90peppers,sweetbell:marinatedmushroomsand,200–201pizzawithroastedeggplantand,136–38persimmons,293phyllodough,199inapple-raisinStrudel,198–99wheretofind,327phytochemicals,7,227picnics,foodfor,99,254pilaf,220,240,245brownriceandshiitake,76–77confettirice,withsplitpeas,240,240,245lentilandbrownrice,245pineapple:compotewithcandiedginger,78,78dipfor,148selectionof,106shake,frosty,105–6pintobeans,70inGreeksalad,211pitabread,52–53,54pizzaon,105pizza:onpitabread,105withroastedeggplantandpeppers,136–38Southwest,103–5,105pizzadough:whiteflour,104wholewheat,136planned-overs,leftoversvs.,154–55poacheddishes,21

peaches,spiced,156–57,157pears,vanilla,187–88pearsinredwine,248—49,249polenta,cookingof,46porcinimushroomrisotto,herbed,270–71,271portobellomushroomandonionburgers,grilled,163–64,164potato(es),245andcucumbersoupwithdill,160,160hashedbrowns,285,285Jean-Marc’soven“fries,”216,216pancakeswithwarmapplesauce,250—51red,steamedbabypeasand,245–46salad,old-fashioned,165–66,166Sundaymorningspecial,289-zucchinisoup,125–26potatoes,baked:withherbedcheese,88—89new,inrocksalt,109–10,110potlucks,foodfor,99potsandpans,91nonstick,39,108–9pre-cutvegetables,193pressurecookers,40PreventiveMedicineResearchInstitute(PMRI),24–25produce,selectionof,35–36protein,314–17inbread,53–54combining,315–16inlegumes,41,42–43inmeatsubstitutes,56intofu,58prunepuree,23psychosocialsupport,6,11Puck,Wolfgang,2pudding:

brandiedpearbread,273–74savorymushroom,114–15sourcherry,101,101seealsoclafoutipumpernickelbread,53,54pumpkin:bars,spiced,266—67,267bread,290–91,291puree,mango,242qualityoflife,improvementof,3–4quesadillas,zucchiniandcheese,169–70,170quinoa,cookingof,46radish(es),103lentil,andcucumbersalad,145–46raisin:-appleStrudel,198–99-branmuffins,294–95,295raita,spinachandcucumber,68,241,241ramensoups,38,48ranchdressing,68,195–96raspberry:sorbet,winterfruitplatterwith,241–42vinegar,23recipes,high-fat,helpfor,23Reichler,Gayle,310relish,brandiedcranberry,229—30rémouladesauce,artichokehalveswith,67–68,68Renier,DonaldandRuth,86–87restaurants,diningin,303—4ReversalDiet(LifeChoicediet),5–11,297–328cholesteroland,7,9–11commonlyaskedquestionsabout,306—19complexcarbohydratesin,8–9,316–17diningouton,303–5

asplant-based,5,7–8summaryofrecommendationsfor,5–6,300–30210percentfatin,9seealsospecificrecipesReversalDietFoodDiaryandEvaluationForm,302–3,308–9ReversalDietPyramid,51,298–99,307,313rhubarb-strawberryparfait,73,73rice,254,299leftover,82,155presentationof,84varietiesof,44wheretofind,321–24rice,brown,8,219cookingof,46,179andshiitakepilaf,76–77stuffedcabbagewithlentilsand,243—45,245rice,long-grainwhite,46basmati,seebasmatiricesaladofwildrice,babyartichokeheartsand,254–55spicyMexican,190–91rice,short-grainwhite:Arborio,seeArborioricecookingof,46rice,wild,46,219saladofwhiterice,babyartichokeheartsand,254andwhitebeansalad,99,99RiceKrispies,219ricepilaf,220,240,245rice-stuffedbellpeppers,219ricevinegar,20,39,57ricotta,nonfat,20herbed,bakedpotatowith,88–89inmushroomandspinachlasagne,185–86,186Riegel,Robert,205,289rigatoniwithrichtomato-mushroomsauce,194–95,195

risotto,54–55withcornandredpeppers,140—41herbedmushroom,270–71leftover,82withpeas,zucchini,andsun-driedtomatoes,81–82,82roast(ed),roasting:carrots,parsnips,andbeets,116–17,117eggplantandpeppers,pizzawith,136—38garlictoast,93,93–94onions,21–22,117onions,Swisschardwith,159,159ofpeppers,90vegetables,117Roe,Helen,24–25,51,297romainelettuce,265marinatedartichokeswithheartsof,90,90–91,91Russian-stylebeetandcabbageborschtwithsourcream,251–52,293ryebread,53,54salad(s):arugula,corn,andredonions,135–36,136broccoli,154bulgurandparsley(tabbouleh),153—54cabbageandgreenappleslaw,193Caesar,withhomemadecroutons,186—87ofcoldcookedgreens,159creamycoleslaw,164–65,165cucumber,horseradish,anddill,117–18,118Greekbean,211honeydeworcantaloupe,131hummus(creamychickpeapuree),152–53juliennedspinach,jicama,andoranges,102–3lentil,cucumber,andradish,145–46old-fashionedpotato,165–66,166spinach,beet,cucumber,andredonion,79–80spinachandmushroom,withbuttermilk

dressing,258–59tabbouleh(bulgurandparsleysalad),153–54whitebean,zucchini,tomato,andbasil,149whiterice,wildrice,andbabyartichokehearts,254wildriceandwhitebean,99,99salad(s),fruit,171withlimeandmint,summer,170–71,171medley,layeredspring,111–12watermelon,130–31,131saladbar,home,196–98saladdressing(s),19,23,198basil-orange,102Caesar,186–87creamytofu,164–65,165fat-free,39ranch,68,195–96shoppinglistfor,32–33sweetandsour,193saladspinners,187,187salsa(s),38,163,192chilledzucchinisoupwith,162–63,163freshtomato,68,192salt:incucumbers,118innutrientanalysis,61reductionof,6rock,newpotatoesbakedin,109–10,110invegetablebroth,113sandwiches:hummusandtomato,153forlunch,49–51sample,50–51sauce(s):blackbean,220–21cinnamonyogurt,mixedcitruscompotewith,238–39,239

cucumberyogurtmint,209–10herbedyogurt,147–48,148nonfatsourcreamin,23nonfatyogurtin,20,23orange,bakedbananaswith,259–60,260rémoulade,artichokehalveswith,67–68,68richtomato-mushroom,rigatoniwith,194–95,195selectionof,38sauce(s),pasta:creamyredpepper,150marinara,wholewheatspaghettiwithspinachand,91–92shoppinglistfor,31–32substituteforcreamin,23tomato-based,21,38wheretofind,324whitebeanandsun-driedtomato,pennepastawith,246–47sautéing,18,23seasonings:atthetable,252listof,32seealsospecificseasoningsSeattlesurvey,88Sebron,FrankandJudy,257Seders,see“PassoverSeder”servingsizes,306–7Shahani,KhemandLeona,211shakes,frostypineapple,105–6shallots,195shells,pasta,withspinach-mushroomfilling,186sherbet,141quickpeach,141,141–42sherryvinegar,20shiitakemushrooms,22,57–58

andbrownricepilaf,76–77Shipe,Joanne,204–5,289Shire,Lydia,2Shulman,MarthaRose,4skillets:nonstick,39,107,108stir-fryingin,76sloppyJoes,238smoking,cessationof,6,11smoothies:persimmon,293strawberry-banana,293snacks,320fiberin,71selectionof,36shoppinglistfor,30–31sodium,6,254incannedfood,61–62sorbet,134raspberry,winterfruitplatterwith,241–42strawberry,134Sorensen,Diane,301soupeaupistou(Frenchvegetablesoupwithbasil),131–32soups,179beetandcabbageborschtwithsourcream,251–52,293blackbean,leftover,82blackbean,quick,82–83canned,33,38carrot-cauliflower-tarragon,100consomméwithvegetablebrunoise,268–69creamysplitpea,86–88,87,293cucumberandpotatowithdill,160,160dried,33,38,48freshtomato,155–56freshtomato,variationsof,155–56,156

gazpachowithwhitebeans,168,168–69Ginsbergs’creamycorn,128–29,129heartybarley-lentil,257–58,258misoleek,74selectionof,38shoppinglistfor,33substitutein,258sweetpotatolime,218–19vegetable,219vegetable,Harvest,212–13vegetable,leftover,154—55vegetableminestrone,Tuscan,69,69vegetablewithbasil,French(soupeaupistou),131–32wheretofind,324–25whitebeanandwintergreens,255–56zucchini-potato,125–26zucchiniwithsalsa,chilled,162–63,163seealsobroth,vegetablesourcherrypudding,101,101sourcream,nonfat,23beetandcabbageborschtwith,251–52,293limitationsof,20sourcream,substitutesfor,19,23Southwestern-styledishes:juliennedspinachsaladwithjicamaandoranges,102–3pizza,103–5,105soybeans(soyproducts),39,41meatsubstitutes,56–57seealsotofusoysauce,22spaghetti,wholewheat,marinarawithspinach,91–92Spanish-stylegazpachowithwhitebeans,168,168–69Sparks,Katie,303Spehl,Charlie,305

spicedpoachedpeaches,156–57,157spicedpumpkinbars,266–67,267spicedsyrup,slicedorangesin,252–53spices,19,247toastingof,19,240spicyArkansaschili,237–38,238spicycornmuffins,206–7spicyMexicanrice,190–91spinach,182,183,241,248,259beet,cucumber,andredonionsalad,79–80andcucumberraita,68,241,241withgarlicandlemon,wilted,247–48Mexicangreenricewith,84,84mixedgrainsloafwith,215–16andmushroomlasagne,185–86,186andmushroomsaladwithbuttermilkdress-ing,258–59saladwithjicamaandoranges,102–3wholewheatspaghettimarinarawith,91–92spreads,forsandwiches,50spring,63–119menusfor,63–64recipesfor,67–119shoppinglistfor,65–66squash,117butternut,180kabocha,autumnvegetablesin,226–27steamedchayótewithredonionandlime,265–66,266staples,listof,33–34steamers,steameddishes,142–44,256bamboo,40,143–44bulgurwithlemonzest,96,96chayótewithredonionandlime,265–66,266conventionalstove-topmethodfor,143–44metal,40,144

microwavemethodfor,144redpotatoesandbabypeas,245–46Steenburgen,Nell,276stew(s):chickpea,withcouscous,208–9,209comlover’svegetable,179–80,180vegetable,155stir-fry(ing):leftoverrice,82inskillets,76vegetable,75–76storage:ofbasil,132ofbeans,42,190ofgrains,44ofleftovers,154oflettuce,196strawberry(-ies):-bananasmoothie,293-rhubarbparfait,73,73sorbet,134warmwholewheatcrepeswithfrozenvanillayogurtand,96–98stress,caffeineand,6Stress,Diet&YourHeart(Ornish),5stressmanagementtraining,6,11stroganoff,creamymushroom,177–78,178stroke,7,10Strudel,apple-raisin,198–99stuffedcabbagewithlentilsandbrownrice,243–45,245sugar,6,8,316–17inbread,52substitutesfor,21vanilla,188summer,121–71menusfor,121–22

recipesfor,125–71shoppinglistfor,123–24supermarkets,35—39locatingcandiedgingerin,78panicattacksin,4–5shoppinglistfor,25–34sweetandsour:dressing,193redcabbage,115–16,116sweetpotato(es),228,261bakedwiththyme,260–61glazedholiday,227–28soupwithlime,218–19Swisschard,183,258whitebeansoupwith,255–56withroastedonions,159,159tabbouleh(bulgurandparsleysalad),153–54tacos,vegetarian,129–30tarragon:carrot-cauliflowersoupwith,100mustard,39vinegar,23,39tea,herbal,39,284,327–28TexturedVegetableProtein(TVP),57“ThanksgivingGroaningBoard,A,”223–31applecranberrycake,230–31autumnvegetablesinasquash,226–27brandiedcranberryrelish,229–30deviledeggs,224—25glazedholidayyams,227–28old-fashionedbreaddressing,228–29Throckmorton,Carol,190,316toast:French,290roastedgarlic,93,93–94

Sundaymorningspecial,289toasting,240tofu,19,58dressing,creamy,164–65,165selectionof,35tomato(es),fresh:angelhairpastawithbasiland,126–27bakedbulgur-stuffed,146—47bruschetta,139,139–40andhummussandwich,153peelingandseedingof,127salsa,68,192soup,155–56,156soup,variationof,156whitebeansaladwithzucchini,basil,and,149tomatoes,canned,277balsamicvinegarand,85braisingin,20—21collardgreenswithonions,peppers,and,277–78,278sauce,20,21,38slicedokrawithonionsand,85,85tomatoes,sun-dried,22risottowithpeas,zucchini,and,81–82,82sauce,pennepastawithwhitebeanand,246–47tomato-mushroomsauce,rich,rigatoniwith,194–95,195tortillas,com,53fatin,130two-beanenchiladas,189–90vegetariantacos,129–30tortillas,wheat,53flour,zucchiniandcheesequesadillas,169–70,170TuftsUniversityDiet&NutritionLetter,193turnipgreens,182,183turnips,roasted,117Tuscanvegetableminestrone,69,69

undercooking,overcookingvs.,20,142vanilla,188custard,baked,118–19,119frozenyogurt,warmwholewheatcrepeswithstrawberriesand,96–98poachedpears,187–88sugar,188vegetable(s),5,8,299,300,302autumn,inasquash,226–27blanchingorboilingof,179broth,seebroth,vegetablebrunoise,consomméwith,268–69cuttingof,19,69,142fiberin,72leftover,154–55minestrone,Tuscan,69,69pre-cut,193qualityof,23ragout,94–95sautéingof,18,23steamingof,142–44stir-fry,75–76seealsospecificvegetablesvegetablestew:comlover’s,179–80,180leftover,155vegetariantacos,129–30Villasjim,2vinegar,20,39balsamic,20,23,39,55,85,252rice,20,39,57insaladdressings,19,23vitaminA,7,150,222,261,317vitaminB(;,229,261vitaminB12,7

vitaminC,7,85,136,143,150,179,216,228,265,317foodshighin,318topgreensassourceof,182vitaminE,7,228,229,317foodshighin,318–19waffles,286,286washing:ofleafygreens,181ofmushrooms,206ofproduce,142water:blanching,useof,179hard,42retentionof,6watercress,265watermelonsalad,130–31,131Wenner,Paul,49wheat,cracked,47,154wheatberries,cookingof,47whisks,wire,291whitebean(s):gazpachowith,168,168–69pennepastawithsun-driedtomatosauceand,246–47saladwithzucchini,tomato,andbasil,149soupwithwintergreens,255–56andwildricesalad,99,99wholewheat,229crepeswithstrawberriesandfrozenvanillayogurt,warm,96–98spaghettimarinarawithspinach,91–92wholewheatbread,51–52recipefor,133wine,red,pearspoachedin,248—49,249winevinegar,20

winter,233–79menusfor,233–34recipesfor,237–79shoppinglistfor,235–36WorldHealthOrganization,314Wracker,Colleen,25Wright,Susan,52yams:glazedholiday,227–28sweetpotatoesvs.,228yeast,138yogurt,nonfat,23,68cinnamonsauce,mixedcitruscompotewith,238–39,239cucumbersaucewithmint,209–10frozenvanilla,warmwholewheatcrepeswithstrawberriesand,96–98limitationsof,20,23insaladdressing,19,23sauce,herbed,147–48,148spinachandcucumberraita,68,241,241yogurtcheese,210Ziplocbags,201,203zucchini:brownies,203–4,204andcheesequesadillas,169–70,170risottowithpeas,sun-driedtomatoesand,81–82,82roasted,117whitebeansaladwithtomato,basil,and,149zucehinisoup:potato-,125–26withsalsa,chilled,162–63,163

Acknowledgments

Writingtheacknowledgmentssectionismyfavoritepartofanybook.Itgivesme the opportunity to reflectwith gratitude on themany peoplewho havebeeninvolvedinthecreationofthisbookandthesuccessoftheresearchandhospital programs upon which it is based. It gives me great pleasure toacknowledgethemhereandtoexpressmydeepestandheartfeltappreciation.

Thefourpeoplewhomadethemostmeaningfulcontributionstothisbookare (in alphabetical order) Janet Fletcher, Jean-Marc Fullsack, DianeReverand, and Helen Roe. Janet Fletcher acted as the managing editor,overseeing the project. Jean-MarcFullsack created and testedmany of therecipes,drawingonsixyearsofexperiencecollaboratingwithmealongwithhisclassicaltrainingasaFrenchchef.ThebookwascoordinatedbyHelenRoe,M.S.,R.D.,whoistheseniordietitiananddirectorofnutritionservicesat the Preventive Medicine Research Institute. Before that Helen spentfourteenyearsinHoustonworkingwithAntonioM.Gotto,Jr.,M.D.,MichaelDeBakey,M.D., and other leading heart specialists. Together, Janet, Jean-Marc, andHelen developed and tested recipes and createdmenus that arebothdeliciousandnutritionallysound.

Diane Reverand is vice president, editor-in-chief, and associatepublisher at HarperCollins Publishers. She personally and expertly editedthe manuscript, with assistance fromMeaghan Dowling (assistant editor),David Flora (administrative assistant), Susan Kosko (assistant director ofproduction),LorieYoung(managingeditor),EstelleLaurence(copyeditor),NancySinger (designsupervisor), JessicaShatan (designer), JaneBatt andRose-AnnMitchell(proofreaders),andSydneyWolfeCohen(indexer).IamespeciallyindebtedtoJackMcKeown,groupvicepresidentandpublisherofHarperCollins,forhisvisionandintelligence.

Sincere thanks to John Phillip Carroll, Peggy Fallon, Tina Salter, andChristine Swett for their help with developing and testing recipes, and toGloriaParkerforherassistance.

I appreciate so much everyone who contributed recipes to this book:Daniel Allen, Jessie and Maynard Amelon, Shari Wilgard Behar, EdithBernstein,HeidiC.Bisbee,KathyBonanno,BonitaBoughman,Landis andNorma Butcher, Robert M. Butler, Jr., Patricia Byrne, Lin Carlson,Genevieve Case, Mark and Delila Chandler, Susan L. Collins, ElaineConner,JohnCardozo,GuyandJoanCoutanche,KatherineChepenuk,C.W.Crawford, M.D., Betty and Frank Crisafi, Clair Crumpler, Roberta A.Dayton,LauraL.Dickinson,Roy andNormaDisney, JoS.Dotson,LeRoyandLucilleEastwood,MariannaEdgerton,WilltamH.Fern,GaryFingert,Judy and George Fried, Hannah and Sue Fuhrman, Lois and FrederickGelbman, Christine Aubale Gerschel, Hank and Phyllis Ginsberg, JoanGoldberg, Vivian Gregory, Bev Gross, Franklin J. Gunsberg, George andMarthaHackney,HughandHelenHackney,SharonHayden,EvaHebenstreit,Judy Heyman, Barbara Hines, Frank D. Hoble, Win Hooper, EvelyneJohnson, Susan Jukubowicz, Lydia Karpenko, Elizabeth Kapstein, CindyKelley, Esther Kreike, Sallie Lampkin, Lola Langdon, Leon and DianeLeBeau, Miriam Leefe, Acy Lehman, Mrs. John H. Martin, CarolynMcDonald, Robert R. Minarik, Evelyn Mintzer, Martin C. J. Mongiello,Paula Moriarty, Natalie Ornish, Susan Parent, June Patinkin, Barbara C.Peterson,BarbaraandRalphPisani,IsoldePohl,DavidPopkin,DonaldandRuth Renier, DavidM. Rice, Art Richards,Marvin B. Riibner,Walter H.Robinson,Mr.andMrs.RichardE.Romaine,RuthSartisky,FrankandJudySebron, Audrey and Bobby Sells, Leona and Khem Shahani, ValerieShannon, James A. Shirk, Jeanne R. Stanis, Nell Steenburgen, DebraSteinberg,FrankSwihel,J.W.Szallies,DonW.TeRonde,MichaelandBethThomas, Marilyn and David Thomasson, Joan I. Thompson, ShelbyToussaint,RobynWebb,AnthonyWilson,MarkandLindaWolpa,andLindaZacher.Unfortunately,spacelimitationsprecludedusingalloftheserecipes.

WhenIfirstbeganconductingresearchalmosttwentyyearsago,theideathat the progression of heart disease could be reversed was thoughtimpossiblebymostphysiciansandscientists.Equallyunlikelywastheideathat people could make and sustain comprehensive changes in diet andlifestyleintherealworld.

Over time, in a series of clinical trials, my colleagues and I at thenonprofitPreventiveMedicineResearch Institutedemonstrated thatmostoftheparticipantsinourstudieswereabletochangetheirlifestylesandthattheprogressionofcoronaryheartdiseaseoftencanbegintoreverse.Becauseof

ourresearchandthestudiesofothers,mostphysiciansnowbelievethattheprogressionofheartdiseaseisoftenreversible.

Now my colleagues and I are training physicians and other healthprofessionals atnumeroushospitals throughout the country in aMulticenterLifestyleHeartTrial to demonstrate thepracticality,medical effectiveness,and cost effectiveness of our program in diverse populations. This bookevolved out of whatmy colleagues and I have learned from adapting andsimplifyingourprogramatthesehospitals.

ThefirsteightsitesincludedtheBethIsraelHospitalatHarvardMedicalSchool in Boston; Broward General Hospital in Ft. Lauderdale; RichlandMemorial Hospital in Columbia, South Carolina; the Scripps Clinic andHospitals inLa Jolla,California;Mt.DiabloMedicalCenter/HeartHealthCenter inConcord (nearSanFrancisco); theBeth IsraelMedicalCenter inNewYorkCity;MercyHospitalMedicalCenter/IowaHeartCenter inDesMoines;andImmanuelMedicalCenter/TheHeartInstituteinOmaha.

The staff from these hospital sites include Geoffrey Ginsburg, M.D.,Peter Oettgen, M.D., Jacki Hart, M.D., Priscilla Robinson, Donna Folan,KristinaNordensten,M.S., R.D.,MollieDiesroth-Kim,M.S., IreneCross,LCSW, Cyndi Bullis-Long, R.N., Caitlin Hosmer,M.S., R.D., and CarlineWallace from Beth Israel Hospital, Boston; Caroll Moody, M.D., BrendaSanzobrino,M.D.,Michael Chizner,M.D.,Miriam Chuang, R.N.,M.S.N.,Terry Ray, R.N., M.S.N., C.P.D., Bob Thompson, Sue Gauthier, AnitaMeade, M.S., C.E.S., Leslie Feldman, M.S., C.E.S., Eston Dunn, TamiEngland, M.S., Marianne Donnan, R.N., M.A., C.E.S., Kevin Hall, R.N.,C.E.S., SandraHitchcock,ReneeKotchek,R.N., Sue Pickel, R.N., C.E.S.,Lubelle D’Luna-O’Grady, R.N., Barbara Serko, Ph.D., and Katie Sparks,R.D., from Broward General Medical Center, Ft. Lauderdale; DonaldSaunders, M.D., Joseph Hollins, M.D., Thomas A. Kleinhanzl, DonnaGreenwold,R.N.,B.S.N.,R.V.T.,ColleenWracker,R.D., SusanBeverung,R.N.,B.S.N.,JulieJenkins,M.S.,BruceSchell,Ph.D.,YvonneRussell,R.N.,Jean Humphreys, Ph.D., Denise Hallemeyer, M.S.N., Bren Schell, DianeBarnes,ChristineLeadbitter,M.S.,LorettaPrescott,MarkCulp,andMichaelKester fromRichlandMemorialHospital,Columbia;MimiGuaneri,M.D.,Mark Kalina, M.D., Paul Tierstin, M.D., Doug Triffen, M.D., Glenn W.Chong, Betty Christiansen, Steve Alper, L.C.S.W. and Caroline Murphy,R.N.,M.S.N., from Scripps Clinic and Hospitals, La Jolla; Peter Kunkel,M.D.,F.A.C.C.,BarbaraKroll,B.S.N.,R.N.,MelissaMarcil,LynnOlison,

Ph.D.,MaryHyer,R.D.,C.N.S.D.,LouiseBarrier,R.N.,ConradKnudsen,M.A., Kazuko Onodera, Dan Morrow, AI Gutierrez, Barbara Ackerman,Sharon Jenkins, and Teddi Grant-Adel from Mt. Diablo MedicalCenter/HeartHealthCenter,Concord;SteveHorowitz,M.D.,DahliaGarza,M.D.,RobertoRoberti,M.D.,PrateekDalai,M.D.,BillSasso,LaurieJones,R.D.,DeborahMatza,R.N.,ShariBehar,M.S.,JaneKustin,M.S.,ElizabethKapstein, Charles Leighton, C.S.W., Louis Shankman, C.S.W., SusanJakubowitz,Ph.D.,DayaLevy,LouisSierra,GayleReichler,M.S.,R.D.,andMillieCarreras fromBeth IsraelMedicalCenter,NewYorkCity;WilliamWickemeyer, M.D., Phillip Bear, M.D., Shakun Advani, M.D., Dan Aten,Diane Sorensen, R.D., L.D., Mandy Corliss, R.D., L.D., CarolThrockmorton,R.D.,L.D.,C.D.E.,TomLowe,M.S.,VictoriaPolich,R.N.,MicheleMartz,R.N.,DonaldGilbert,M.S.,TerrisueJohnson,AngieThurm,Marianne Samorey, M.S., Debra Pietzsch, Beverly Gidden, Lois Owen-Kramer, R.D., L.D., George Volger, and Paul Smith fromMercy HospitalMedical Center/Iowa Heart Center, DesMoines; Rick Collins, M.D., JimMorgan, M.D., Steve Fish, Sheila McGuire, Diane Schuette, M.S., SusanWright, R.D., L.D., Shelly Oestmann, R.D., L.D., Pauli Nejezchleb, M.S.,EllenWilson,R.N.,B.S.N.,AnnNichols,R.N.,B.S.N., Sherrel Fry,R.N.,B.S.N.,MaryHeimann,R.N.,B.S.N.,ChristineBeardmore,M.S.,LizEasley,R.N.,M.S., C.N.P., Rich Fetrow,M.A., Susan Gillespie, Robyn Tait, JeriMorgan,R.N.,M.S.,DonnaSchultz,R.N.,andMaryHansenandTimGainesfromImmanuelMedicalCenter/TheHeartInstitute,Omaha.

MutualofOmahawasthefirstmajorinsurancecompanytoreimbursethecost of our program at these hospital sites. Because of their vision andleadership,manyotherinsurancecompaniesarenowcoveringourprogram.IwanttoexpressmygratitudetoJackWeekly,ErnieJohnston,SteveBooma,MaryMcNulty,RandyHorn,Dr.KennethL.McDonough,ScottStangl,PA-C,Dr.MarcusWilson,FaruqueAhmad,andothers.

AlexanderLeaf,M.D.,hasbeenaninspiringmentorandfriendforoverfifteenyears,forwhichIamdeeplygrateful.Dr.LeafischairingourcentraldatamanagementandstatisticalanalysiscenterfortheMulticenterLifestyleHeartTrial,alongwithhiscolleagues,DavidSchoenfeld,Ph.D.,andJudithScheer, M.P.H., at Massachusetts General Hospital and Harvard MedicalSchool.

I never intended to start a research institute.At first, almost all of ourgrant support was from private individuals, and it made more sense to

establishaninstitutetoadministerthefundssothatallofitcouldbeusedforresearchratherthanforanotherinstitution’sindirectcosts.Whenwestarted,theinstitutewasoneroominmyhouse;nowithasevolvedtoincludeenoughfull-timestaffthatweoccupyanentirebuilding.Whiledirectinganinstitutecanbechallenging,thejoyfulpartisbeingabletoworkwithpeoplewhoareextremelycompetent,caring,andcompassionate.

Full-time staff members at the Preventive Medicine Research Instituteinclude:JamesH.Billings,Ph.D.,M.P.H.(seniorvicepresidentanddirectorof clinical services), Lee Lipsenthal, M.D. (vice president and medicaldirector),AnaRegalia, C.P.A. (vice president and chief financial officer),Heather Amador (retreat manager), Nischala Devi (stress managementdirector,hospitalprograms),MelanieElliott,R.N.,M.S.N.(hospitalliaisonand supervisor), Amy Gage (stress management director, retreats), DavidLiff(directorofnetworkdevelopment),RuthMarlin,M.D.(hospitalliaison),PattyMcCormac,R.N.(hospitalliaison),LaurelMellin,M.A.,R.D.,MyrnaMelling (retreat coordinator), TerriMerritt,M.S. (hospital liaison),HelenRoe, M.S., R.D. (nutrition director), Stephen Sparler, M.A. (researchcoordinator), Larry W. Scherwitz, Ph.D. (research director), and PamelaTuite (receptionist). I am especially indebted to Marjorie McClain, whocoordinatesandbringsordertomyotherwisechaoticscheduleandlife.

Others who have worked with PMRI recently or at our week-longresidential retreats include: Barbara Ackerman, Margo Anand, RobertAvenson, Ph.D.,KimberlyBaltzell, R.N., JudyBarr, LouiseBarrier, R.N.,PhillipBear,M.D.,SuzanneBlack,Ph.D.,JoanBlady-Helfman,R.N.,BettyBozeman, R.N., M.S.W., C.C.R.N, Kathleen Brandley, R.N., M.S.N., DanBroderick, M.S., Cathy Brooks-Fox, R.N., Ben Brown, M.D., ArtBrownstein, M.D., M.P.H., Nutan Brownstein, Katherine Burleson, M.D.,Patti Cappretta, R.N., Liz Carlson, R.N., M.S., C.C.R.N., Charles “Cy”Carpenter, Jnani Chapman, R.N., B.S.N., C.M.T., David Chernof, M.D.,Margot Chmel, Ltjg.DeborahCole, R.D., RichardCollins,M.D., BarbaraConway, R.N., M.S.N., Michael Conway, M.Ed., Chrystina Cook, MandyCorliss,R.D.,L.D.,MaryannCornell,M.S.,BrunoCortis,M.D.,F.A.C.C.,Sara Craig, Lila Crutchfield, R.N., N.P., Renie Del Ponte, M.S., BhaskarDeva,SwamiDivyananda,HoneyDoublebower,AdamDuhan,M.D.,EstonDunn,M.S.,AmyDietrich,CarolaEkelund,P.T.,LaraEkelund,M.D.,Ph.D.,Gina Eldred,Mike Emerson, Tami England,M.S., Joanne Finkel,M.S.W.,RobertFinkel,M.S.,D.P.E.,LakshmiFjord,WilliamForrest,LilliasFolan,

SueFuhrman,R.N.,M.S.,PatGans,M.D.,LeaGerman,R.N.,M.A.,KathyGillmore, R.N., M.P.A., Susan Godfried, M.D., Chef Joyce Goldstein,Kathryn Grado, R.N., M.S.N., Steve Halbert, M.D., Denise Hallemeyer,R.N.,M.S.N., StevenHalpern, Ph.D., LarryHancock, JoanHansen, SusanHanson, R.D., Jacqueline Hart, M.D., Douglas Hawley, Nirmala Heriza,Kathy Hesketh, Katherine Hirsch, R.N., M.S., Maria Hodes, M.A., JoeHollins, M.D., Steven Horowitz, M.D., Jo Lil Howard, Mary Hyer, R.D,C.N.S.D.,YseultImbuelten,R.N.,C.R.N.A.,JanLeiIwata,Pharm.D.,RobertJarski, Ph.D., PA.-C, Jodie Jonas, P.T., JonKabat-Zinn, Ph.D., SeanKaer,AnnaKeck,R.N.,F.N.P.,ChefHubertKeller,DeborahKesten,M.P.H.,JamieLeeKistler,R.N.,NickKittredge,PeterKnoepfler,M.D.,ConradKnudsen,M.A., ElizabethKraatz, P.T., JaneKustin,M.S., Cristine Leadbitter,M.S.,M.P.H., Cristy Lee, Dane Lee, M.D., Miriam Leefe, Lenore Lefer, M.S.,M.F.C.C.,MelLefer,CharlesLeighton,C.S.W.,GeorgeandAnnieLeonard,Joseph LePage, Dennis Malone, M.S.W., Pat McKenna, M.D., SandraMcLanahan,M.D.,KristenMcLenahan,M.S.,R.D.,K.C.McQuillan,R.N.,Leigh Miller, R.N., B.S.N., Radhika Miller, Nancy Minges, MeridithMurphy,M.F.C.C.,MichaelMurphy,PauliNejezchleb,M.A.,AliceNicolai,M.P.H.,R.D.,DeborahNovak,M.S.,R.D.,LynnOlison,Ph.D.,JeanO’Neil,M.S., June Kazuko Onodera, John Patterson, M.D., Glenn Perelson, Dr.BradleyPersonius,Maj,USAF,M.C.,NancyPinner,R.N.,VictoriaPolich,R.N., Gloria Powell, R.N., Swami Prakashananda, Kashi Rai, JenniferRaymond,M.S.,R.D.,LaurenReel,M.S.,TimothyRegoli,GayleReichler,M.S.,R.D.,RachelNaomiRemen,M.D.,Beth ShankariRise, P.T.,MartinRossman,M.D., Shirley Sandler,A.S.C.T, Rob Saper,M.D.,Gary Scales,Mary Dale Scheller, M.S.W., M.A., Franklin Schneider, M.D., DianeSchuette, M.S., C.M.S.W., F.C.O.C., Jessica Schulman, Kristin Shaeffer,Ellery Smith, Diane Sorensen, R.D., L.D., Rick Sullivan,M.S., M.F.C.C.,Renie Tharp, R.D., Sharon Thompson, Mindy Utzinger, Wendy Valentine,AnthonyVarriano,M.D., LauraWallace,Mathilde “Teal”Weems,MarilynWeinberg,MoriahWells, RA., JohnWelwood, Ph.D., JanetWilson, R.N.,B.S.N.,MikeWilson,MorganUrquhart,M.A.,GinnyWojciechowicz,R.N.,andLarryYabroff,Ph.D.

Larry Scherwitz, Ph.D., and Shirley Brown, M.D., were co-principalinvestigatorsof theLifestyleHeartTrial,andRichardJ.Brand,Ph.D.,wastheseniorbiostatistician.Principalresearchcollaboratorsincluded:WilliamT. Armstrong,M.D., James H. Billings, Ph.D.,M.P.H., Leonard Bolomey,

FrankDobbs, Ph.D., AmyGage, K. LanceGould,M.D.,Mary JaneHess,R.N.,RichardKirkeeide,Ph.D.,LaVetaLuce,R.N.,MarjorieMcClain,PatMcKenna,M.D., SandraMcLanahan,M.D.,MyrnaMeiling, TerriMerritt,M.S.,NizarMullani,CarolNaber,ThomasPorts,M.D.,MaryDaleScheller,M.S.W,andStephenSparler,M.A.

Other collaborators included: Celeste Burwell, Pamela Lea Byrne,Ph.D., R.N., M.S., M.F.C.C., Mary Carroll, Carol Connell, Jean-MarcFullsack, Richard Goldstein, M.D., Mark Hall, Mary Haynie, R.N., MaryJaneHess,R.N.,GeorgieHesse,R.N.,DaleJones,R.T.,YvonneStuart,R.T.,andMaryTiberi,R.N.

Referringphysiciansandangiographersincluded:WilliamT.Armstrong,M.D., Damian Augustin, M.D., G. James Avery, M.D., Richard Axelrod,M.D.,Wayne Bayless, M.D., Robert Bernstein, M.D., Robert Blau,M.D.,Craig Brandman, M.D., Bruce Brent, M.D., Roger Budge, M.D., MichaelBunim,M.D.,MichaelChase,M.D.,JamesA.Clever,M.D.,KeithE.Cohn,M.D., James Cullen, M.D., Daniel Elliott, M.D., Richard Francoz, M.D.,Gordon Fung, M.D., Kent Gershengorn, M.D., Gabriel Gregoratos, M.D.,Lloyd W. Gross, M.D., Robert Hulworth, M.D., Timothy Hurley, M.D.,GersonJacobs,M.D.,HerbertJacobs,M.D.,LesterJacobson,M.D.,ThomasJ.Kaiser,M.D.,WilliamKapla,M.D.,HilliardKatz,M.D.,JohnKelly,Jr.,M.D., Jonathan Keroes, M.D., Edward Kersh, M.D., Frederick London,M.D., Randall Low, M.D., Myron Marx, M.D., Roy Meyer, M.D., FelixMillhouse, M.D., Frederick Mintz, M.D., Gene Nakamoto, M.D., GeraldNeedleman,M.D.,MorrisNoble,M.D.,PhilipO’Keefe,M.D.,PaulOgden,M.D.,ThomasOlwin,M.D.,JamesReid,M.D.,J.PatrickRobertson,M.D.,JohnSarconi,M.D.,H.C.Segars,M.D.,ArthurSelzer,M.D.,GeneShafton,M.D., Richard Strauss, M.D., Brian Strunk, M.D., Martin Terplan, M.D.,William Thomas, M.D., Anne Thorson, M.D., Michael Volen, M.D., JonWack,M.D.,andMarkWexman,M.D.

Noneof thisworkwouldhavebeenpossiblewithout thededicatedandpioneering efforts of our experimental group research participants in theLifestyleHeartTrial.Theyinclude:RonaldandJeanneBecnel,DwayneandKathy Butler, Roger Camm, John and Phyllis Cardozo, Joseph and AnitaCecena,RobertFinnellandMariannePallotti,EliseGendar,VictorGilbert,Hank and PhyllisGinsberg,MarshaHarrison, JosephHayden,Werner andEva Hebenstreit, Don Henry, Foster Hibbard, Donald and Audrey Jones,VictorandLydiaKarpenko,JimandMargaretKeith,ConradKnudsen,M.A.,

Mel and Lenore Lefer, Leo and Rae Lembi, Demetreos and NormaLeonardos,Drs.RobertMcAleeseandKarenSexton,BarbaraMusser,Pauland Novella Paulsen, Leslie Peller, Bill Ranney, Robert Royall, Tom andRiyaRyan,PeggySmyth,DonaldandMaryVanIderstine,DonVaupel,Jamesand IreneWhite. I am also deeply grateful to research participants in thecomparisongroup.

Our research was conducted under the auspices of the PreventiveMedicine Research Institute (PMRI), a nonprofit independent researchinstituteassociatedwiththeUniversityofCalifornia,SanFrancisco.Currentboard members include: Gerald D. Hines (chairman), Henry Groppe(secretary/treasurer),MartinBucksbaum(recentlydeceased),JenardGross,Stuart Moldaw, and Fenton R. Talbott. They provided encouragement,guidance,andfinancialsupportatatimewhenthisprojectwasonlyadream,and they have provided ongoing vision and leadership, for which mycolleaguesandIremaindeeplygrateful.IamalsogratefultoBarbaraHines,Carol Groppe,Melva Bucksbaum, Gail Gross, PhyllisMoldaw, and JudyTalbottfortheirfriendshipandsupport.

Themajor hospitals collaborating on our study have beenPresbyterianHospital of California Pacific Medical Center; Moffitt Hospital of theUniversityofCalifornia,SanFrancisco;UniversityofCalifornia,Berkeley;andtheUniversityofTexasMedicalSchool,Houston.

Recentmajorsupportersofour research include:MutualofOmaha, theSmart Family Foundation, Inc., General Growth Properties, Inc., theBucksbaum Foundation, F. G. Arnold, Norman Arnold, Ben ArnoldMemorial Foundation, William L. Davis Family Foundation, OdysseyPartners, theHaroldGrinspoonCharitableFoundation, theWornickFamilyFoundation,Inc.,andJohnP.andAnneWelshMcNultyFoundation.

Otherrecentsupportwasprovidedby:KenHubbardandToriDauphinot,Robert Graham, American Express, the First Church of Danvers, MelvinSimon, G. R. Herberger’s, Inc., Goldman, Sachs & Co., Bonnie Blades,Citibank Delaware, Lita and Morton Heller Foundation, Kandi Amelon,Carolyn and Preston Butcher, John O’Donnell, Randall Rowe, AldrichEastmanWaltch,RossStores,Inc.,BethRudinDeWoody,JohnMillar,JeanSchlermmer, Gymboree Corporation, Palace Clothiers, Inc., RDRAssociates, Bissell Consulting, Phillip and Shirley Frank, Louis Somoza,Steven Busch, Neil Bluhm, James and Patricia McCarty, UBS AssetManagement(NewYork),Inc.,RobertMeisel,BurtonM.FieldFamily,Inc.,

Robert Light, Pitlyke and Isso Baiz, George and Mary Stammer, ScottGreene, M. Leanne Lachman, D/E Hawaii Joint Venture, Lyle Gilbertson,StevenKeifer,HeatherHollister,AlanWinner,StanleyandNancySaddoris,Donald McLaughlin, Fujiyama, Duffy & Fujiyama, Clinton Gaulke, ErrolPayne,WilliamPierce,andH.WilliamandMargaretRogers.

Earlier generous support was also provided by: the John E. FetzerInstitute (with special appreciation to the late JohnFetzer,RobertLehman,JudithSkutchWhitson,BruceFetzer,andothers), theNationalHeart,Lung,andBloodInstituteoftheNationalInstitutesofHealth(RO1HL42554,withappreciation to Stephen Weiss, Ph.D., Peter Kaufmann, Ph.D., FredHeydrick,Ph.D.,AntonioM.Gotto,Jr.,M.D.,andClaudeLenfant,M.D.),theDepartmentofHealthServicesoftheStateofCalifornia(#1256SC-01,withspecial appreciation to Assemblyman John Vasconcellos, Senators ArtTorres andNicholasPetris,KennethKizer,M.D.,NealKohatsu,M.D., thelate Senator Bill Filante, and former Governor Deukmejian), HoustonEndowment Inc. (J. Howard Creekmore and Jack Blanton), the Henry J.KaiserFamilyFoundation (AlvinR.Tarlov,M.D.), theEnronCorporationFoundation (Kenneth Lay), Continental Airlines/Texas Air Corporation(Frank Lorenzo), ConAgra, Inc. (CharlesM. Harper and others), the FirstBostonCorporation(FentonTalbottandothers),TexasCommerceBank(BenLove),theQuakerOatsCompany,theEmdeCompany,CorrineandDavidR.Gould, Dick and Kathy Dawson, General Growth Companies (Martin andMelvaBucksbaum),thePhyllis&StuartMoldawPhilanthropicFund,GrossInvestments (Jenard and Gail Gross), Pritzker & Pritzker (Jay and CindyPritzker), Henry and Carol Groppe, Transco Energy Co., PacificPresbyterian Medical Center Foundation (Dr. Bruce Spivey and AubreySerfling), Arthur Andersen & Co., Marvin and Marie Bomer, the ZieglerCorporation (Jack andVyola Ziegler), Corporate Property Investors (HansMautner), the Ray C. Fish Foundation (James L. Daniel, Jr., Robert J.Cruikshank,CPA,andothers),theWeatherheadFoundation(AlbertandCeliaWeatherhead), and the Nathan Cummings Foundation (Charles Halpern,AndreaKydd,andothers).

Additional supportwasprovidedby theGlennFoundation (PaulGlennandMarkCollins), Johnson&Johnson (FrankBarker), theM.B.SereteanFoundation, the Jewish Community Endowment Fund, United SavingsAssociationofTexas,theMargoesFoundation(JohnBlum),DrexelBurnhamLambert(MichaelMilkenandHarryHorowitz),HughR.Goodrich,Edward

O. Gaylord, Fayez Sarofim & Co., Eileen Rockefeller Growald, LucyRockefellerWaletzky,M.D.,BiopsychosocialResearchFundoftheMedicalIllnessCounselingCenter,UnitedEnergyResources,theDuncanFoundation(John Duncan), Mesa Petroleum (T. Boone Pickens), the CommunitiesFoundation of Texas, Brown& Root, Inc. (T. Louis Austin), the SackmanFoundation,PhysisHealthCenter(JohnBagshaw,M.D.),FentonandJudithTalbott,LeoFieldsFamilyPhilanthropicFund,BillandUtaBone,RichardandRhodaGoldman,Dr.andMrs.JamesLangdon,Charles&LouiseGartnerPhilanthropicFund,FrankA.Liddell,WilliamandLuceroMeyer,MariannePallotti, Robert Finnell, T. B. Hudson, the Bob Hope International HeartResearchInstitute,JeffreyRhodes,ArnoldandCarolAblon,theWilliam&FloraHewlettFoundation,theInstituteofNoeticSciences(thelateBrendanO’Regan), Pat McKenna, M.D., Werner and Eva Hebenstreit, Mel andLenoreLefer,AmosandDorianKrausz,RobertMcAleese,ThomasRussellPotts, Victor and Lydia Karpenko, Edwin and Natalie Ornish, Simon andPaula Young, Doug Hawley, Van Gordon Sauter, PPG Industries, BurtonKaufman, James and Margaret Keith, Howard B. Wolf & Co., JosephFrelinghuysen,EdwardF.Kunin,DavidHarrison,Dr.KitPeterson, JosephForgione,theInstitutefortheAdvancementofHealth,andothers.

Forthepasttenyearswehaveheldourweek-longresidentialretreatsattheClaremontResortandSpainOakland,California.AmajorreasonforthisisourappreciationforHenryFeldman,thehotel’sgeneralmanager.

Also, I have been consultingwithConAgra,makers ofHealthyChoicefoods, to helpdevelop theAdvantage \10 line of foods in order tomake iteasy,convenient,andinexpensivetofollowthedietdescribedinthisbook.Those at ConAgra who are currently making this possible include: BruceRohde, Tim McMahon, Jack McKeon, Frank Lynch, Steve Bakke, JohnMiedema,andothers.

MyappreciationandrespectforEstherNewbergandforMichaelRudelland his associates only increases over time. StaffordKeegin, Bob Lieber,andTomSilkhaveprovidedvaluableadviceandsupporttoPMRI.

I feel especially blessed bymy close friendships and family, themostmeaningful part of my life. I remain deeply grateful to Sri SwamiSatchidananda,therenownedspiritualteacher,fromwhomIhavelearnedsomuch.

Ihopeyoufindthisbooktobeuseful.Thankyouforthisopportunitytobeofservice.

Formoreinformation,pleasevisitourwebsiteatWebMDbygoingtowww.Ornish.com.

The Preventive Medicine Research Institute (PMRI) is a non-profitpublic institute dedicated to research, education, and service which issupportedbygrantsandcontributions.MycolleaguesandIofferavarietyof resources, training, and educational opportunities for both healthprofessionalsandthoseinthegeneralpublic.

Ifyouwishtoreceivecomplimentaryinformationandupdatesontheseresources and opportunities, please call 415/332–2525 or write theaddressbelow.

Iamveryinterestedinlearningofyourexperienceswiththisbookandwiththisprogram,andIwelcomeandwouldbegratefulforanycommentsand suggestions. I will read your correspondence with great interest,althoughIamverysorrythatIamnotabletoreplypersonallyoranswerpersonalmedicalquestionsdue to thevolumeof correspondence.Pleasewritemeat:

PreventiveMedicineResearchInstitute900Bridgeway,Suite1Sausalito,CA94965USA

Thankyouverymuchforyourinterest.DeanOrnish,M.D.

AbouttheAuthor

DEANORNISH,M.D., is the founder, president, and director of the nonprofitPreventiveMedicineResearch Institute inSausalito,California,whereheholdstheBucksbaumChair.He isClinicalProfessorofMedicineat theUniversityofCalifornia, San Francisco. Dr. Ornish received his medical training from theBaylor College of Medicine, Harvard Medical School, and MassachusettsGeneralHospital.HereceivedaB.A.inHumanitiessummacumlaude fromtheUniversityofTexasinAustin,wherehegavethebaccalaureateaddress.

For the past twenty-four years, Dr. Ornish has directed clinical researchdemonstrating,forthefirsttime,thatcomprehensivelifestylechangesmaybegintoreverseeven severe coronaryheartdisease,withoutdrugsor surgery.He is theauthor of five bestselling books, including theNew York Times bestsellers Dr.DeanOrnish’sProgram forReversingHeartDisease;EatMore,WeighLess;andLoveandSurvival.

HisresearchandwritingshavebeenpublishedintheJournaloftheAmericanMedical Association, The Lancet, Circulation, the New England Journal ofMedicine, the American Journal of Cardiology, and elsewhere. A one-hourdocumentaryofhisworkwasbroadcastonNova,thePBSscienceseries,andwasfeaturedonBillMoyers’sPBSseriesHealingandtheMind.Hisworkhasbeenfeaturedinvirtuallyallmajormedia,includingcoverstoriesinNewsweek,Time,andU.S.News&WorldReport.

Dr.Ornish isamemberof theboardofdirectorsof theU.S.UnitedNationsHighCommissioner for Refugees and the board of theQuincy Jones ListenUpFoundation. He was appointed by former president Bill Clinton to the WhiteHouseCommissiononComplementaryandAlternativeMedicinePolicy.

He has received several awards, including the 1994 Outstanding YoungAlumnusAward from theUniversity of Texas, Austin; theGolden PlateAward

from the American Academy of Achievement; the Beckmann Medal from theGerman Society for Prevention and Rehabilitation of Cardiovascular Diseases;and the U.S. Army Surgeon General Medal. Dr. Ornish has been a physicianconsultant to formerpresidentClinton and to several bipartisanmembersof theU.S.Congress.Dr.OrnishislistedinWho’sWhointheWorldandWho’sWhoinHealthcareandMedicine.

Dr.Ornishwasrecognizedas“oneofthemostinterestingpeopleof1996”byPeople magazine and by Life magazine as “one of the fifty most influentialmembersofhisgeneration.”

Visit www.AuthorTracker.com for exclusive information on your favoriteHarperCollinsauthors.

EverydayCookingwithDr.DeanOrnish

Renowned cardiac researcher and bestselling author Dean Ornish,M.D.,hasinspiredmillionsofpeopletochooseahealthierlifestyleandalow-fatdiet.Butlow-fatcookingcanbetimeconsumingandhardtofitintoabusy schedule, soDr.Ornishhas found150wonderfulways tomakeitfast,delicious,andfun.

Everyday Cooking with Dr. Dean Ornish includes 150 easy andextraordinaryrecipesthatareextremelylowinfatandcholesterol—andhighinflavor.You’llfindslimmed-downversionsofcomfortfoodsthatare delicious and nutritious, from French toast and hash browns toenchiladas and lasagna, from creamy corn soup and spicy ArkansaschilitoSouthwestpizzaandcarrotcakewithcream-cheesefrosting.

The recipes are quick to prepare, the ingredients are familiar andinexpensive, and there are hundreds of smart time-saving tips oncooking, shopping, and serving. Now you no longer have to choosebetweengoodfoodandgoodhealth.

ALSOBYDEANORNISH,M.D.

Stress,Diet&YourHeartDr.DeanOrnish’sProgramforReversingHeartDisease

LoveandSurvivalEatMore,WeighLess

Copyright

Grateful acknowledgment is made for permission to reprint the followingcopyrightedmaterial:

A hardcover edition of this book was published in 1996 by HarperCollinsPublishers.

EVERYDAY COOKINGWITH DR. DEAN ORNISH. Copyright© 1996 byDeanOrnish.AllrightsreservedunderInternationalandPan-AmericanCopyrightConventions.By payment of the required fees, you have been granted the nonexclusive,nontransferablerighttoaccessandreadthetextofthise-bookonscreen.Nopartof this textmay be reproduced, transmitted, downloaded, decompiled, reverse-engineered,orstored inor introducedintoanyinformationstorageandretrievalsystem, in any form or by any means, whether electronic or mechanical, nowknown or hereinafter invented, without the express written permission ofHarperCollinse-books.

FirstHarperPerennialeditionpublished1997.

ReissuedinQuill2002.

DesignedbyJessicaShatan

TheLibraryofCongresshascataloguedthehardcovereditionasfollows:

Ornish,Dean.EverydaycookingwithDr.DeanOrnish:150easy,low-fat,high-flavorrecipes/byDeanOrnish.—1sted.

p.cm.

Includesindex. 1.Vegetarian cookery. 2. Low-fat diet—Recipes. 3.Quick and easycookery.4.Nutrition.I.Title.TX837.0741996

641.5’636—dc2095-47392

ISBN0-06-092811-5(pbk.)

EPubEdition©October2013ISBN:978-0-062-02484-8

0506RRD302928272625

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