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White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter...

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5 White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or cannellini beans 3 cups Vegetable Broth 1 russet-type baking potato, peeled, diced ½” 1 bay leaf 1 teaspoon grated lemon zest ½ medium yellow onion, chopped Salt and pepper 2 teaspoons minced garlic Remove and discard tough kale ribs. Bring a large pot of salted water to a boil over high heat. Add kale leaves and boil 2 minutes. Drain in a sieve or colander. Refresh under cold running water. Drain again well. Chop coarsely. In a medium pot, combine broth, beans, potatoes, onion, garlic and bay leaf. Bring to a simmer and cover, and cook for 15 minutes, or until potatoes are soft. Add chopped kale and simmer 1 minute, uncovered. Season to taste with salt and pepper. Remove the bay leaf. If you would like the soup a little thinner, add water as needed. Stir in lemon zest and serve. Source: Jean-Marc Fullsack, Executive Chef,
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Page 1: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

5

White Bean Soup with Winter

Greens

Yield: 8 servings

1 bunch fresh kale or chard

2 (15 ounce) cans navy beans or cannellini beans

3 cups Vegetable Broth

1 russet-type baking potato, peeled, diced ½”

1 bay leaf

1 teaspoon grated lemon zest

½ medium yellow onion, chopped

Salt and pepper

2 teaspoons minced garlic

Remove and discard tough kale ribs. Bring a large pot of salted water to

a boil over high heat. Add kale leaves and boil 2 minutes. Drain in a

sieve or colander. Refresh under cold running water. Drain again well. Chop coarsely.

In a medium pot, combine broth, beans, potatoes, onion, garlic and bay leaf. Bring to a

simmer and cover, and cook for 15 minutes, or until potatoes are soft. Add chopped kale

and simmer 1 minute, uncovered. Season to taste with salt and pepper. Remove the bay

leaf. If you would like the soup a little thinner, add water as needed. Stir in lemon zest

and serve.

Source: Jean-Marc Fullsack, Executive Chef,

Page 2: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

6

Mushroom and Spinach Lasagna

Yield: 6 servings

2 cups diced mushrooms

1 cup diced onion

1 teaspoon minced garlic

1 (10 ounce) package frozen chopped spinach

1 cup nonfat ricotta cheese

½ cup fresh basil chiffonade

½ cup liquid egg substitute

1/8 teaspoon ground nutmeg

1/8 teaspoon salt

3 cups nonfat Marinara sauce

½ pound dried whole wheat lasagna noodles

1 tablespoon Parmesan-style soy cheese

½ cup grated nonfat mozzarella cheese

Preheat oven to 425 degrees F.

In a saucepan, combine mushrooms, onion, garlic, and ¼ cup water.

Simmer, covered, until onions are soft, about 5 minutes. Uncover and simmer until liquid

evaporates, about 3 minutes. Put frozen spinach in a bowl and microwave until hot

throughout, about 5 minutes. Do not drain. Transfer to a large bowl, and stir in ricotta,

egg substitute, basil, salt, nutmeg, and the cooked mushrooms, onion and garlic.

Cook lasagna noodles in a large pot of boiling salted water until just tender. (Check

package directions for timing.) Drain well. Spread 1-cup marinara sauce in bottom

of a rectangular baking dish, approximately 8 by 12 inches. Top with a layer of noodles,

arranging them side-by-side, without overlapping.

Spread ½ of the cheese and mushroom mixture evenly over noodles. Continue to layer

sauce, noodles, and cheese mixture. End with a layer on noodles and remaining sauce.

Top with mozzarella and Parmesan cheese. Bake, uncovered, until hot throughout, about

30 minutes. Let stand 10 minutes before slicing.

Source: Jean-Marc Fullsack, Executive Chef,

Page 3: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

7

Carrot Cake with Cream Cheese

Frosting

Yield: 12 servings or one 9-inch cake

Cake

1/4 teaspoon salt

1/2 cup sugar

2 teaspoons baking soda

2 cups peeled and grated carrots

1 (4 ounce) jar carrot puree

1 teaspoon cinnamon

1 1/4 cups sifted cake flour

1 1/4 cups oat bran

2 teaspoons pure vanilla extract

1 can (4 ounces) crushed pineapple with juice

1/2 cup egg whites (from 4 eggs) or egg substitute

Frosting

8 ounces non-fat cream cheese

1/4 cup sugar

Preheat oven to 425 degrees F. In a large bowl, whisk carrots, sugar, pineapple, carrot

puree, egg whites, vanilla and salt until well blended. In a second bowl, stir together

flour, oat bran, baking soda, and cinnamon. Add dry ingredients to liquid ingredients;

fold gently. Pour batter into a 9-inch pie pan, nonstick or lightly sprayed with nonstick

cooking spray. Bake until lightly browned and firm to the touch, about 30 minutes. Cool

in pan, then unmold and frost. Frosting: beat cream cheese and sugar with a stiff whisk,

a hand-held mixer or a wooden spoon until smooth and creamy. Spread evenly over cake

surface.

Source: Jean-Marc Fullsack, Executive Chef,

Page 4: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

8

Black Bean & Cilantro Burritos

Yield: 6 burritos

1 package large low fat, whole wheat flour tortillas or wraps (usually 6

in a package)

1 can black beans, drained and rinsed

1 jar mild salsa

1 package frozen spinach, thawed and well drained

¼ - ½ cup fresh cilantro, chopped

Fat free shredded cheese or low fat soy cheese

Fat free sour cream

Place beans in a mixing bowl and mash slightly with a spoon. Add ½ of

the jar of salsa, more if desired. Mix well. Add the cilantro and

spinach. Mix well.

Place tortilla or wrap on a nonstick baking sheet. In the center of the

wrap, place approximately ½ cup of bean mixture, spreading it out long-

ways. Sprinkle with shredded cheese. Fold in sides of wrap and then roll. Place folded

side down on baking sheet. Bake in oven for 15-20 minutes. Let cool slightly and top

with remaining salsa and sour cream.

Source: Ornish Team, Dr. Dean Ornish Program for Reversing Heart Disease,

Pittsburgh, PA

Page 5: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

9

Spanish Rice

Yield: 9 cups, serves 6 to 9

1 cup chopped onion

4 teaspoons minced garlic

6 tablespoons vegetable broth or white wine (optional)

1 28-ounce can stewed tomatoes

1 cup diced green bell pepper

1 cup diced red or yellow bell pepper

1 cup sliced mushrooms

1 15-ounce can drained or vacuum-sealed corn kernels

4 to 6 tablespoons medium or hot salsa

1 teaspoon dried basil

1 teaspoon Italian seasoning

4 cups cooked brown rice

Black pepper

Salt

Chopped fresh cilantro, for garnish

In a large, nonstick pan, braise the onion and garlic in the broth or wine until tender. Add

the stewed tomatoes, peppers, mushrooms, corn, salsa, basil, and Italian seasoning. Bring

to a boil and simmer for 8 to 10 minutes.

In a large serving bowl, combine the hot cooked rice with the sauce and toss well to

combine. Season to taste with pepper and salt. Garnish with chopped fresh cilantro and

serve.

Adapted from: Eat More, Weigh Less; Dr. Dean Ornish, p. 290

Page 6: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

10

Fresh Tomato Salsa

Yield: 1 ½ cups

1 cup diced fresh tomato

1 tablespoon chopped cilantro

2 tablespoons finely diced white onion

2 teaspoons lime juice

1 jalapeno chile, seeds and white ribs removed

½ teaspoon minced garlic

Salt to taste

Combine all ingredients in a bowl, stir to blend.

Source: Jean-Marc Fullsack, Executive Chef,

Page 7: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

11

Perfect Fat-Free Corn Bread

Yield: One 8-inch square

1 cup unbleached all-purpose flour

1 cup yellow cornmeal

2 tablespoons sugar

2 teaspoons baking powder

1 teaspoon salt

1 cup nonfat milk

¼ cup unsweetened applesauce

2 egg whites

Preheat oven to 425 degrees F. Spray an 8-inch nonstick pan lightly

with nonstick spray.

In a medium bowl, stir together flour, cornmeal, sugar, baking powder,

and salt. In a large bowl, whisk together milk, applesauce, and egg

whites.

Put the prepared pan in the oven to preheat for a minute or two while

you combine the ingredients; take care not to overheat as spray burns easily.

Add dry ingredients to liquid ingredients. Stir lightly just to blend; do not overmix. Pour

into prepared preheated pan. Bake until top is lightly browned and springs back when

touched, about 20 minutes.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 183-184

Page 8: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

12

Stuffed Cabbage with Lentils and

Brown Rice

Yield: 4 servings

Stuffing:

3 cups vegetable broth, homemade or store-brought

1 cup diced onion

½ cup diced carrot

½ cup diced celery

½ cup lentils

1 teaspoon minced garlic

1 teaspoon caraway seed

½ teaspoon salt

¼ teaspoon black pepper

1 cup brown rice

1 large head cabbage (about 2 ½ pounds)

Sauce:

1 ½ cups nonfat marinara sauce, homemade or store-bought

Bring vegetable broth to a simmer in a large saucepan. Add onion, carrot, celery, lentils,

garlic, caraway seed, salt, and pepper. Simmer 5 minutes. Add rice, stir with fork, and

return to a simmer; cover and reduce heat to lowest setting. Cook 20 minutes. Remove

from heat and let stand 5 minutes.

Preheat oven to 425 degrees F.

Cut out and remove the cabbage core. Bring a large pot of salted water to a boil over

high heat. Add cabbage and simmer, turning the head occasionally with tongs so it cooks

evenly. After about 12 minutes, the outer leaves should begin the peel away from the

head. Carefully remove them with tongs to a bowl of ice water to stop the cooking. You

will need twelve large pretty leaves for stuffing. Reserve the remaining cabbage for

another use, such as soup.

Drain the twelve blanched leaves and pat them dry. Spread them out on a work surface.

Put a scant ½ cup stuffing on the bottom third of each leaf. Roll the bottom of the leaf

over the filling, fold the sides in, then continue rolling to enclose the filling neatly.

Arrange rolls in a baking dish just large enough to hold them in one layer. Top with

marinara sauce, spreading it evenly over the rolls. Bake until rolls are hot throughout,

about 15 minutes. Serve with additional marinara as desired.

Adapted from: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 243-244

Page 9: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

13

Steamed Red Potatoes and Baby

Peas

Yield: 4 servings

½ cup vegetable broth, homemade or store-brought

1 pound small red-skinned potatoes, quartered

1 cup frozen petite green peas

2 green onions, minced

2 tablespoons chopped fresh tarragon

Salt and pepper

Put broth in a medium skillet and bring to a boil over high heat. Add

potato quarters, cover, and reduce heat to low. Cook until potatoes are

tender when pierced, 12 to 14 minutes. Scatter the peas over the

potatoes, cover and cook until peas are heated through, about 2 more

minutes. Uncover; if there is still broth remaining in the skillet, boil,

uncovered, until it evaporates. Gently stir in green onions and tarragon.

Season to taste with salt and pepper.

Adapted from: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 245

Page 10: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

14

Apple Bread Pudding

Yield: 6 cups, 6-12 servings

2 cups nonfat milk

¾ cup maple syrup

1 tablespoon ground cinnamon

1 cup egg whites (6 to 8 eggs)

4 cups diced bread

2 cups apple, peeled, cored and diced

1 cup raisins

Preheat oven to 350 degrees. In a large bowl, combine the milk, maple

syrup, and cinnamon. In another bowl, beat the egg whites until frothy.

Add egg whites to the mixture and stir to combine thoroughly. Add the

bread and toss well. Set aside to soak for 30 minutes.

Fold in the diced apples and raisins and pour into a nonstick or lightly

oiled 8 x 12 x 2-inch baking dish. Bake for 45 to 50 minutes, or until

the top is very brown and crisp. Knife inserted into the middle should

come out clean at this point. Serve warm or at room temperature.

Source: Eat More, Weight Less, Dean Ornish, MD, p. 334-335

Page 11: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

15

Hearty Barley-Lentil Soup

Yield: 5 cups vegetable broth

1 cup canned ground tomatoes, or diced tomatoes diced finer by hand

1 cup diced onion

1 cup diced celery

1 cup diced potato

¾ cup dried lentils

½ cup diced carrots

½ cup diced green beans

½ cup pearl barley

1 cup diced zucchini

½ cup dried whole wheat elbow macaroni

Salt and pepper

In a large soup pot, combine 5 cups vegetable broth, tomatoes, onion,

celery, lentils, carrots, green beans, and barley. Bring to a simmer over

medium heat. Cover, adjust heat to maintain a slow simmer, and cook

30 minutes. Add zucchini and macaroni. Cook, uncovered, until

macaroni is done, about 15 minutes. Add additional broth if soup is too

thick. Season with salt and pepper.

Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 257

Page 12: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

16

Three Bean Salad

Yield: 4 servings

½ cup canned kidney beans

½ cup canned navy beans

½ cup green beans, fresh or frozen

½ cup wax beans, fresh or frozen

¼ cup chopped onions

1 cup fat free Italian Dressing

Salt and pepper to taste

Drain kidney beans and navy beans. Cook green and wax beans in

boiling water until tender crisp or thaw green and wax beans if using

frozen. Combine all ingredients and refrigerate overnight. Serve

chilled.

Source: Parkhurst Dining Services, Blue Cross Blue Shield; Fifth

Avenue Place

Page 13: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

17

Raspberry Cookie Bars

Yield: 24 bars

1 ¾ cups rolled oats

2 cups crisp brown rice cereal

¾ cup whole wheat pastry flour

½ teaspoon baking soda

½ teaspoon cream of tartar

1 tablespoon flax seeds

¾ cup Shredded Wheat cereal, crushed

1 cup honey

1 teaspoon almond extract

¾ cup frozen apple juice concentrate (defrosted)

1 jar (10-oz.) fruit juice-sweetened

Raspberry preserves

Preheat oven to 350 degrees F.

In a large bowl, combine oats, cereal, flour, baking soda, and cream of tartar. Set aside.

In a small saucepan, bring honey and juice concentrate to a boil over medium-high heat,

stirring constantly. Reduce heat and simmer for 1 minute. Remove for heat; cool for 5

minutes. Add vanilla and almond extract. Gently stir into cereal mixture.

In an 8 x 11x 2inch ovenproof glass baking dish, press 2 cups of cereal mixture in bottom

of pan; reserve remaining cereal mixture.

In a small saucepan, melt preserves over medium-high heat; pour over cereal mixture and

spread evenly. Top with remaining reserved cereal mixture.

Bake at 350 degrees F for 30 minutes, or until nicely browned. Cool and cut into 24 bars.

Source: Jean Marc Fullsack, Executive Chef;

Page 14: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

18

Tuscan Vegetable Minestrone

Yield: 4 servings

2 cups diced green cabbage

½ cup diced onion

½ cup diced carrots

½ cup diced celery

½ cup diced peeled baking potato

1 can diced tomatoes

5 cups vegetable broth

½ cup diced zucchini

1 (15 ounce) can kidney beans

¼ cup dried elbow macaroni

1 tablespoon minced fresh oregano

Salt and pepper

In a large pot, combine cabbage, onion, carrots, celery, potato, tomatoes,

and vegetable broth. Bring to a simmer over moderate heat. Cover,

adjust heat to maintain a simmer, and cook until vegetables are half

done, about 15 minutes. Add zucchini, beans with their juice, and

macaroni. Cover and simmer until vegetables are tender and pasta is al dente, about 15

minutes. Add oregano. Season to taste with salt and pepper.

Source: Jean-Marc Fullsack, Executive Chef,

Page 15: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

19

Penne Spinach Bake

Yield: 6 servings

2 cups uncooked whole wheat penne pasta

1-26 to 28 ounce jar Ornish friendly spaghetti sauce

1-1 pound package frozen cut leaf spinach, thawed and squeezed

1-1 ½ cups fat free sour cream

¼ cup veggie Parmesan cheese

1 teaspoon granulated garlic

1 teaspoon onion powder

1-19 ounce can white kidney beans or cannellini beans, drained and

rinsed

1 ½ cups fat free or veggie mozzarella cheese

1 tablespoon Italian seasoning

Cook penne to desired doneness as directed on package. Drain.

Lightly spray 8” square (2 quart) baking dish with nonstick spray. In

medium saucepan, heat spaghetti sauce over low heat.

In large bowl, combine cooked penne, spinach, sour cream, Parmesan cheese and spices;

mix well. Add beans; toss gently to mix.

Spoon mixture into sprayed dish. Spread with 1 cup warm spaghetti sauce. Top with

remaining penne mixture and remaining ingredients. Sprinkle with cheese. Bake for 20

minutes or until thoroughly heated.

Adapted from Vegetarian Cooking, Jeanie Burke, RD, p. 73

Page 16: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

20

Autumn Stew

Yield: 8 servings

1 Tbsp. soy sauce

1 onion, chopped

1 red bell pepper, diced

4 large garlic cloves, minced

1 pound (about 4 cups diced) butternut squash

1 15-ounce can crushed tomatoes

1 ½ tsp. oregano

1 tsp. chili powder

½ tsp. cumin

¼ tsp. black pepper

1 15-ounce can kidney beans, undrained

1 15-ounce can corn, undrained (or 2 cups frozen corn)

Heat ½ cup of water and the soy sauce in a large pot. Add the onion,

bell pepper, and garlic. Cook over medium heat until the onion is soft

and most of the water has evaporated, about 5 minutes.

Peel the squash, then cut it in half. Scoop out the seeds and discard. Cut the squash into

½ inch cubes and add them to the cooked onions along with the crushed tomatoes, 1 cup

of water, the oregano, chili powder, cumin, and pepper. Cover and simmer until the

squash is just tender when pierced with a fork, about 20 minutes. Add the kidney beans

and corn with their liquid and cook 5 minutes longer.

Source: Fat-Free & Easy, Jennifer Raymond, p. 80

Page 17: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

21

Holiday Tofu Roast

Yield: 8 servings

1 Tbsp. soy sauce

1 onion, chopped

3 cups sliced mushrooms

1 cup sliced celery

½ cup finely chopped parsley

5-6 cups bread cubes

2 tsp. poultry seasoning

¼ tsp. salt

¼ tsp. black pepper

1 cup water or vegetable stock

1 ½ pounds firm tofu

2 Tbsp. cornstarch

2 tsp. Spike seasoning or other vegetable salt

¼ tsp. black pepper

Heat ½ cup water and the soy sauce in a large pot, then add the onion

and cook 3 minutes. Add the mushrooms and celery, then cover and cook over medium

heat for 5 minutes. Stir in the parsley, bread, and seasonings (up to the tofu). Add

enough water or vegetable stock to moisten the dressing (about 1 cup should be

sufficient).

Puree the tofu, cornstarch, Spike, and pepper in a food processor until completely

smooth. Lightly coat a large bread pan with cooking spray then dust it with flour.

Spread a layer of the tofu mixture on the bottom and sides of the pan, reserving about 1

cup for the top. Fill the cavity with dressing and spread the remaining tofu mixture over

the top. Cove the pan with a baking sheet or foil, and bake in a 350-degree oven for 40

minutes. Uncover and continue baking 10 minutes. Remove from the oven and allow the

loaf to cool 10 minutes. Unmold, slice and serve with gravy.

Source: Fat-Free & Easy, Jennifer Raymond, p. 113

Page 18: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

22

Cranberry-Wild Rice Stuffing

Yield: 12 servings

1 cup uncooked brown rice

½ cup uncooked wild rice

1 medium onion, chopped

1 cup thinly sliced celery (including leaves)

1 bay leaf

1 tsp. dried rosemary, or 1 Tbsp. fresh

3 cups vegetable broth or water

½ tsp. poultry seasoning

¼ tsp. ground white pepper

1 cup whole berry cranberry sauce

Combine all of the ingredients except the cranberry sauce in a 2 ½-quart

pot. Bring the mixture to a boil over high heat. Reduce the heat to low,

cover, and simmer without stirring for 45 to 50 minutes, or until the

liquid has been absorbed. Remove the pot from the heat, and set aside,

uncovered, for 5 minutes.

Lightly coat a 2-quart casserole dish with nonstick cooking spray. Stir the cranberry

sauce into the stuffing mixture, and loosely spoon the stuffing into the dish. Cover the

dish with aluminum foil, and bake at 350 degrees for 30 to 45 minutes, or until heated

through. Serve hot.

Adapted from Fat-Free Holiday Recipes, Sandra Woodruff, RD, p. 73

Page 19: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

23

Broccoli Casserole

Yield: 12 servings

1 ½ cups nonfat or soy Cheddar cheese

2 packages (10 ounces each) frozen chopped broccoli, thawed and

drained

1/3 cup finely chopped onion

1/3 cup fat-free egg substitute

1 ¾ cups nonfat cottage cheese

2 Tbsp. unbleached flour

¼ tsp. ground white pepper

3 Tbsp. finely ground fat-free cracker crumbs

Set aside ½ cup of the grated Cheddar cheese. Combine the rest of the

cheese and all of the remaining ingredients except for the cracker

crumbs in a large bowl, and stir to mix well.

Coat a 2 ½-quart casserole dish with nonstick cooking spray. Place the

broccoli mixture in the dish, sprinkle with the cracker crumbs, and

spread the reserved cheese over the top.

Bake at 350 degrees for 50 minutes, or until the top is golden brown. Let sit for 5

minutes before serving.

Adapted From Fat Free Holiday Cooking, Sandra Woodruff, RD, p. 80

Page 20: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

24

Warm Peach Cobbler

Yield: 8 servings

6 medium peaches

1/3 cup sugar

¾ cup unbleached all-purpose flour

¾ teaspoon baking powder

Pinch of salt

6 tablespoons nonfat milk

6 tablespoons liquid egg substitute

½ teaspoon vanilla extract

Preheat oven to 400 degrees F. Peel and slice peaches. You should

have about 4 cups. Sprinkle with 2 teaspoons of sugar taken from the

1/3 cup.

In a bowl, stir together remaining sugar, flour, baking powder, and salt.

In a large bowl, whisk together milk, egg substitute and vanilla. Add

dry ingredients and stir just to blend. Batter will be thick.

Put peaches in a 9-inch nonstick pie pan. Spoon the batter over the peaches, smoothing it

with the back of the spoon. It doesn’t need to cover the peaches completely; in fact, it

looks nice if some of the peaches are poking through. Bake until the fruit is bubbly and

the topping is browned, about 30 minutes.

Source: Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 166

Page 21: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

25

Hearty Bean Soup

Yield: 10 servings

1 cup textured vegetable protein, granules

1 large onion, chopped

3 cloves garlic, minced

4 carrots, sliced

3 stalks celery, chopped

3 medium potatoes, diced

1 16-ounce can stewed tomatoes

4 cups cabbage, shredded

1 Tbsp. parsley

1 can soybeans

1 can great northern beans

4 cans vegetable broth

1 ½ tsp. lite soy sauce

4 Tbsp. tomato paste

Salt and pepper to taste

Rehydrate textured vegetable protein with ¾ cup water, set aside. In

stock pot place onion, garlic, carrots, celery and potatoes, add 1 can broth, bring to boil,

turn down heat and simmer 15 minutes. Add TVP, tomatoes, cabbage, parsley, beans,

tomato paste and 2 additional cans broth, and 1 ½ teaspoon lite soy sauce. Bring to boil,

lower heat and simmer slowly, stirring occasionally for 45 minutes.

Comment: this soup is best if made the day before and chilled overnight in the

refrigerator. Heat well before serving. Serve with toasted sourdough bread slices.

Adapted from The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD,

p. 85

Page 22: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

26

Autumn Vegetables in a Squash

Yield: 8 servings

2 acorn squash, 4-5 pounds each

Salt to taste plus 1 tsp.

Black pepper to taste plus ½ tsp.

4 cups small brussel sprouts

4 cups diced carrots

2 cups peeled shallots, halved if large or 2 cups peeled baby onions

2 cups diced turnips

2 cups diced parsnips

12 garlic cloves, peeled and left whole, or halved if large

2 cups vegetable broth

2 Tbsp. sugar

1 ½ tsp. dried thyme

Preheat oven to 375 degrees F. Spray squash skin lightly with nonstick

spray. Bake acorn squash whole until a knife slips in easily, about 45

minutes. Let rest 15 minutes, then cut them in half through the stem end. If desired,

make the cuts in a zigzag pattern to give a sawtooth edge to both the squash top and

bottom. Remove the seeds and stringy parts in the seed cavity. Season the cavity with

salt and pepper. Set aside.

Trim ends of brussel sprouts; remove the tough outer leaves. Cut an "x" in the bottom of

each sprout so heat penetrates better.

Combine brussel sprouts and all remaining ingredients, including 1 teaspoon salt and 1/2

teaspoon pepper, in a larger pot. Bring to a boil over high heat. Reduce heat to moderate

and simmer, uncovered, stirring occasionally, until liquid reduces to a glaze and

vegetables are tender, about 20 minutes.

Divide vegetables between the squash cavities. Pass the squash at the table.

Adapted from Everyday Cooking with Dr. Dean Ornish, Dean Ornish, MD, p. 226

Page 23: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

27

Sage and Herb Whole Wheat

Stuffing

Yield: 12 servings

12 slices stale whole wheat bread

1 medium onion, finely chopped

1 cup finely chopped celery (including leaves)

1 tsp. dried sage

¾ tsp. dried thyme

¾ tsp. dried marjoram

¼ tsp. ground black pepper

2 egg whites, lightly beaten (optional)

2/3 cups vegetable broth

Take 8 of the 12 slices of bread, and tear then into small pieces. Place

the pieces in a food processor or blender, and process into coarse

crumbs. Measure the crumbs. There should be four cups. (Adjust the

amount if necessary.)

Take the remaining 4 slices of bread, and cut the bread into ½-inch cubes. Measure the

cubes. There should be 4 cups. (Adjust the amount if necessary.)

Place the bread crumbs and cubes in a large bowl, and add all of the remaining

ingredients expect for the vegetable broth. Toss to mix well. Slowly add the broth as

you continue tossing, adding a little more than the specified amount if the mixture seems

too dry.

Coat a 2-quart casserole dish with nonstick cooking spray. Loosely spoon the stuffing

into the dish, and bake covered at 325 degrees for about an hour, or until heated through

and the vegetables are tender. Serve hot.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 74

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28

Molded Cranberry-Apple Relish

Yield: 12 servings

1 package (4-serving size) sugar-free black raspberry gelatin mix

¼ cup light brown sugar

1 ½ cups boiling water

1 ½ cups fresh or frozen cranberries, stemmed and coarsely chopped

1 medium apple, peeled and finely chopped

½ cup finely chopped celery

1/3 cup chopped soy nuts (optional)

Combine the gelatin mix and brown sugar in a large heat-proof bowl.

Add the boiling water, and stir until the mixture is dissolved. Cover and

chill for about 45 minutes, or until the mixture has thickened to the

consistency of raw egg whites.

Stir the remaining ingredients into the gelatin mixture. Pour the mixture

into an ungreased 6-cup mold, cover, and chill for 6 to 8 hours, or until

very firm.

To unmold the relish, dip the mold in warm-but not hot-water for 5 to 10 seconds.

Beware: If the water is too hot or the mold remains in the water too long, the gelatin will

start to melt. Remove the mold from the water and loosen the edges of the mixture with a

knife. Place a serving platter upside down over the mold, and invert the mold onto the

platter. Slice and serve chilled.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 82

Page 25: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

29

Pumpkin Pie

Yield: 8 servings

Brown Sugar Topping (below)

1 can (16 ounces) pumpkin

1 can (12ounces) evaporated skim milk

3 egg whites or ½ cup cholesterol- free egg product

½ cup sugar

½ cup all-purpose flour

1 ½ tsp. pumpkin pie spice

¾ tsp. baking powder

1/8 tsp. salt

2 tsp. grated orange peel

Heat oven to 350 degrees. Prepare Brown Sugar Topping.

Spray pie plate, 10 x 1 ½ inches, with nonstick cooking spray. Place

remaining ingredients in a blender or food processor in order listed.

Cover and blend until smooth. Pour into pie plate. Sprinkle with

topping. Bake 50 to 55 minutes or until knife inserted comes out clean.

Cool 15 minutes. Refrigerate about 4 hours or until chilled.

Brown Sugar Topping

¼ cup packed brown sugar

¼ cup quick oats

Mix all ingredients

Adapted from Betty Crocker’s New Choices Cookbook, p. 401

Page 26: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

30

No Loaf-N-Meat Loaf

Yield: 6 servings

2 cups TVP granules

1 ½ cups vegetable broth-heated

2 small potatoes-grated

½ medium onion-grated

1 cup whole wheat bread crumbs, seasoned

¾ cup egg substitute

2 teaspoons garlic powder

2 teaspoons seasoning salt

1 teaspoon pepper, coarse ground

1 teaspoon Italian seasoning

1 envelope Ornish friendly onion soup mix

In a large bowl place TVP and 1 envelope Lipton Onion Soup Mix.

Rehydrate with 1 ½ cups hot vegetable broth. Set aside for 10-15

minutes. Peel and grate potatoes and onion, add to TVP mixture. Add

all of the remaining ingredients and mix very well. Form into a loaf,

place in sprayed loaf pan. Bake in a 350-degree oven for 45 minutes.

Adapted from: The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD,

p. 115

Page 27: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

31

Mushroom Gravy

Yield: 1 ½ cups

1 tablespoon soy sauce

1 cup finely chopped onion

2 cups sliced mushrooms

2 tablespoons whole wheat pastry flour

½ teaspoon garlic granules or powder

¼ teaspoon poultry seasoning

¼ teaspoon Spike or other vegetable seasoning salt

1/8 teaspoon black pepper

Heat ½ cup of water and the soy sauce in a large skillet. Add the onion

and mushrooms. Cover and cook over high heat 10 minutes, stirring

often. Mix the flour with 2 cups of water and add it to the cooked onion

mixture along with the seasonings. Stir constantly over medium heat

until thick. For smooth gravy, puree it in a blender.

Source: Fat-Free & Easy; Jennifer Raymond, p. 106

Page 28: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

32

Lemon Bars

Yield: 16 servings

Crust:

24 fat-free vanilla wafers

1/3 cup confectioner’s sugar

1 ½ teaspoon lemon rind, grated

3 tablespoons unsweetened applesauce

Lemon Filling: ¾ cup sugar

2 egg whites

¼ cup Egg Beaters ® (egg substitute)

¾ cup fat-free lemon yogurt

3 ½ tablespoons flour, all purpose

2 tablespoons fresh lemon juice

1 ½ teaspoons lemon rind, grated

½ teaspoon baking powder

Confectioner’ sugar

Preheat oven to 350 degrees F. Spray an 8 x 8-inch baking dish with nonstick cooking

spray. Break the waters into pieces and place in a food processor. Process to make

crumbs. Add the confectioner’s sugar, lemon rind and applesauce; process to make

dough. Flour your fingers, then press the dough into the prepared baking dish. Bake for

15 to 20 minutes, or until the crust feels firm and is lightly browned. Set aside. In a

medium size bowl, place the sugar, egg whites and Egg Beaters. Beat with an electric

mixer until thick and smooth. Add the yogurt, flour, lemon juice, lemon rind and baking

powder. Mix until smooth. Spread over the baked cookie crust. Bake on a 350 degrees

F oven for 25 to 30 minutes or until set and lightly browned. Cool on a wire rack. Place

in the freezer 1 hour before cutting into 16 bars. Keep refrigerated if not serving right

away. Sprinkle with confectioner’s sugar before serving.

Adapted from: The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD,

p. 204

Page 29: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

33

Pizza Crust

Yield: One 16-inch pizza

1 cup warm water

1 package active dry yeast

1 ½ cups whole-wheat flour

1 ½ cups unbleached white flour

½ teaspoon salt

Cornmeal

Mix the yeast in the warm water. Stir and set aside for 5 to 10 minutes.

Put the flours and salt in a large mixing bowl. Stir to combine. Add the

yeast mixture. Stir until the dough comes away from the sides of the

bowl. Knead the dough in the bowl about 50 times. Turn the dough out

of the bowl onto a well-floured board. Flour your hands well. Knead

the dough until it is soft and springy and does not stick to you hands.

Add more flour as necessary. Return the dough to the bowl. Cover with

a damp towel and set in a warm place. Let rise for about 1 hour, or until

doubled.

Remove the dough from the bowl and knead for a couple of minutes. Lightly spray the

bottom of a 16-inch pizza pan with cooking spray. Stretch the dough out until it is about

half the size of the pan. Sprinkle the pan with cornmeal. Place the dough in the pan;

spread and pat it out with your fingers and the heels if you hands. (If the dough is well

floured, you can use a rolling pin.) Spread to the edge of the pan. Pull up enough so that

a border is formed to keep in the sauce.

Add fat-free pizza sauce and top with one or combination of the following: veggie

pepperoni, fat-free cheese or shredded soy cheese, onion, red or green peppers,

mushrooms, artichokes, tomatoes, spinach, banana peppers and/or broccoli.

Adapted from The New McDougall Cookbook, John A. McDougall, MD and Mary

McDougall, p. 228

Page 30: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

34

Embassy Parfaits

Yield: 10 servings

1 fat free pound cake

5 cups fat free vanilla pudding

2 pints strawberries

2 pints red raspberries

2 pints blueberries

1 chopped mango

½ chopped kiwi

In a medium sized bowl, lay pound cake on bottom and then a thin

layer of pudding. Top with strawberries, raspberries, and blueberries.

Repeat this process 2 times. Top final layer with pudding. Garnish

with fresh mangos and kiwi.

Source: Tom DeGori, Executive Chef; Radisson Hotel Pittsburgh –

Green Tree

Page 31: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

35

Dilled Cucumber Salad

Yield: 12 servings

5 medium cucumbers, peeled and thinly sliced

1 ½ medium onions, thinly sliced and separated into rings

Dressing:

¼ cup plus 2 tablespoons white vinegar

¼ cup water

4 ½ teaspoons sugar

½ teaspoon salt

4 ½ teaspoons minced fresh dill, or 1 ½ teaspoons dried

Place the cucumbers and onions in a shallow dish. Combine the

dressing ingredients in a small bowl, and pour over the vegetables. Toss

to mix well.

Cover the salad and chill for several hours or overnight, stirring occasionally, before

serving.

Source: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p. 104

Page 32: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

36

Spinach and Noodle Kugel

Yield: 12 servings

8 ounces wide no-yolk egg noodles or whole wheat flat noodles

2 cups nonfat cottage cheese

1 ½ cups grated nonfat mozzarella cheese

2 packages (10 ounces each) frozen chopped spinach, thawed and

squeezed dry

½ cup evaporated skim milk

1 cup fat free egg substitute

¼ teaspoon ground black pepper

¼ cup grated nonfat Parmesan cheese

Cook noodles al dente according to package directions. Drain and

return to pot. Add the remaining ingredients, except for the Parmesan,

to the noodles, and toss gently to mix. Coat an 8 x 12-inch baking dish

with nonstick cooking spray. Transfer the noodle mixture to the dish,

and top with the Parmesan. Bake at 350 degrees F for 50 to 60 minutes,

or until the filling is set and the top is golden brown. A sharp knife

inserted in the center of the kugel should come out clean. Let sit for

5 minutes before serving.

Adapted from: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.104

Page 33: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

37

Green Beans and Mushrooms

Yield: 12 servings

2 pounds fresh green beans

2 cups sliced fresh mushrooms

¼ cup water

1 ½ teaspoons vegetable bouillon granules

¼ teaspoon ground black pepper

Rinse beans and mushrooms with cool water. Trim the ends, and cut

into 1-inch pieces. Place the beans and the remaining ingredients in a 3-

quart pot, and stir to mix well. Bring the beans to a boil over medium

heat. Reduce the heat to low, cover, and, stirring occasionally, simmer

for 12 to 15 minutes, or until the beans are just tender. (Add a

tablespoon or 2 of water if the pot becomes too dry.) Serve

immediately.

Adapted from: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.110

Page 34: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

38

Cranberry-Pear Conserve

Yield: 12 servings

3 cups diced fresh pears (about 3 medium)

2 cups fresh or frozen cranberries, stemmed

¾ cup pear nectar

¼ cup light brown sugar

¼ cup golden raisins

¼ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

Combine all of the ingredients in a 2-quart pot, and bring to a boil over

medium-high heat. Reduce the heat to low, and simmer uncovered,

stirring occasionally, for about 10 minutes, or until the cranberry skins

have popped open and the mixture has thickened. Cover the conserve

and chill for several hours or overnight.

Adapted from: Fat-Free Holiday Recipes, Sandra Woodruff, RD, p.111

Page 35: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

39

Strawberry Vinaigrette Dressing

Yield: 2 cups of dressing

½ pint strawberries, sliced

1 cup balsamic vinegar

½ cup honey

½ teaspoon cumin

1 tablespoon fresh cilantro, chopped

Take ½ of the strawberries and place in blender with remaining

ingredients. Blend until smooth. Transfer into another container and

add remaining strawberries. Stir.

Source: Tom DeGori, Executive Chef; Radisson Hotel Pittsburgh –

Green Tree

Page 36: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

40

Eggplant Parmesan Sandwiches

Yield: 4 servings

4 thick slices eggplant (scant ¾ inch thick)

¼ cup no-cholesterol real egg product

1/3 cup seasoned dry breadcrumbs

2 tablespoons grated fat-free Parmesan cheese or Veggie Parmesan

Vegetable cooking spray

4 ounces sliced fat-free mozzarella cheese

2 roasted red peppers, cut into halves

4 whole wheat hoagie buns, toasted

Ornish-friendly pizza sauce

Dip eggplant slices in egg product and then coat generously with

combined breadcrumbs and Parmesan cheese.

Lightly spray large nonstick skillet with cooking spray; heat over

medium heat until hot. Cook eggplant slices over medium heat until

browned on the bottoms, about 5 minutes. Turn and continue to cook over medium heat

until eggplant slices are tender and browned on other side, about 5 minutes. Top each

eggplant slice with 1 ounce cheese; cook covered, until cheese is melted, 2 to 3 minutes.

Place red peppers on bottoms or rolls; top with eggplant, Pizza sauce and top of rolls.

Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 398-399

Page 37: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

41

Oh So Tasty! Fruit Dip

Yield: 16 servings

1 package French vanilla instant pudding mix

1 cup skim milk

1 cup sour cream, fat-free

Combine instant pudding mix with milk. Whip until thick. Fold in sour

cream. Refrigerate until ready to serve. Serve with favorite sliced

fruits.

Source: The Cooking Cardiologist, (Expanded 2nd

Edition), pg. 32

Page 38: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

42

Eggless Nog

Yield: 10 servings

1 quart skim milk

1 cup fat-free egg substitute

¼ cup sugar

½ cup instant vanilla pudding mix

½ teaspoon ground nutmeg

Place all ingredients in a blender, blend until smooth. Chill for several

hours. Shake or stir eggnog well before serving.

Source: The Cooking Cardiologist (Expanded 2nd

Edition), Richard

Collins, MD, p. 43

Page 39: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

43

Wedding Soup Yield: 12 servings

8 cups vegetable broth

½ cup celery

½ cup onion

2 cups frozen chopped spinach

1 cups egg substitute

3 each Boca Burger (quartered)

1 cup Acini De Pepe pasta

¼ cup fat-free Parmesan cheese

½ clove garlic

Salt and Pepper

Bring water and vegetable bouillon to a boil. Add celery, onions,

spinach, and pasta. Break Boca Burger into medium-sized pieces and

add to mixture. Cook until the pasta is soft. Beat egg substitute with

Parmesan cheese and garlic. Whisk into the simmering soup. Adjust to

taste with seasonings.

Source: Parkhurst Dining Services, Blue Cross Blue Shield, Fifth Avenue Place

Page 40: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

44

Shells Stuffed with Spinach and

Tofu

Yield: 4 servings (5 shells each)

Cooking Spray

1 ½ cups chopped onions

6 cloves garlic, minced

1 package (10 ounces) spinach leaves, torn

¾ cup finely chopped spinach

1 ½ tsp. dried basil leaves

1 ½ package (14-ounce size) firm tofu, finely chopped

1 ½ cups fat-free mozzarella cheese

2 Tbsp. grated fat-free Parmesan cheese

20 jumbo pasta shells (6 ounces), cooked until al dente

Ornish friendly tomato sauce

Spray skillet with cooking spray; heat over medium heat until hot.

Sauté onions and garlic until transparent, 3 to 5 minutes.

Wash spinach; add to skillet with eater clinging to leaves. Add parsley and basil and

cook, covered, over medium heat until spinach is wilted, 3 to 5 minutes. Remove from

heat and cool slightly. Stir in tofu and cheese.

Stuff each shell with about 3 Tbsp. tofu-cheese mixture. Arrange shells in baking pan

and spoon tomato sauce over. Bake at 350 degrees, loosely covered, until hot through, 20

to 25 minutes.

Adapted from 1,001 Low-fat Vegetarian Recipes, Sue Spitler, p.353

Page 41: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

45

Fresh-Steamed Asparagus with

Honey Mustard Sauce*

Yield: 10 servings

2 ½ pounds fresh asparagus (or other vegetables)

Honey Mustard Sauce

2 tablespoons honey

2 tablespoons Dijon mustard

2 tablespoons lemon juice

¼ cup nonfat mayonnaise

Combine the sauce ingredients in a small saucepan, and stir until

smooth.

Rinse the asparagus with cool running water, and snap off the tough

ends. Arrange the asparagus spears in a microwave or conventional

steamer. Cover and cook at high power or over medium-high heat for 4

to 6 minutes, or just until the spears are crisp-tender. Transfer the asparagus to a serving

dish.

While the asparagus are cooking, place the sauce over medium heat, and cook, stirring

constantly, just until the sauce is heated through. Drizzle the sauce over the asparagus,

and serve immediately.

Adapted from Fat Free Holiday Recipes, Sandra Woodruff, RD, p. 134

*Recipe calls for asparagus, however, any vegetables can be used with the honey mustard

sauce.

Page 42: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

46

Cherry Cheesecake

Yield: 12 pieces

1 ¼ cup fat-free graham cracker crumbs

2 tablespoons sugar

2 tablespoons Egg Beaters ® (egg substitute)

Filling:

15 ounces nonfat ricotta cheese

12 ounces nonfat cream cheese

½ cup Egg Beaters ® (egg substitute)

¼ cup all-purpose flour

¾ cup sugar

2 teaspoons vanilla extract

1 tablespoon lemon juice

Topping:

1 ½ cups canned light cherry pie filling

Place the cracker crumbs, sugar and egg substitute in mixing bowl, blend until mixture is

moist and crumbly. Coat a 9-inch spring foam pan with nonstick cooking spray. Use the

back of a spoon to press the crumbs over the bottom of the pan and ½” up the sides. Dip

the spoon in sugar to prevent sticking. Bake the crust in a 350-degree oven for 8 to 10

minutes. Cool the crust to room temperature.

Place all of the filling ingredients in a food processor, and process until smooth. Pour the

filling into the crust, and bake in a 325-degree oven for 55 to 60 minutes, or until the

center feels firm when lightly touched. Turn the oven off, and let the cake cool in the

oven with the door ajar for 1 hour. Remove from oven and cool another hour at room

temperature. Remove from the pan to serving plate. Spread the cherry filling over the

top of the cooled cake. Refrigerate for 6 hours or overnight. Cut into wedges and serve.

Adapted from: The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD,

p. 196

Page 43: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

47

Sauerkraut with “Hot Dogs” and

“Sausage”

Yield: 6 servings

2-16 ounce cans sauerkraut

1 package Gimmie Lean sausage product

½ package fat free vegetarian hot dogs

Salt and pepper to taste

Rinse sauerkraut. Dice hot dogs and sausage and combine with

sauerkraut in crock-pot or large casserole dish. Place ~1/2 to 1 inch of

water in the bottom of the pot or dish and let cook in crock-pot or

covered casserole dish in a 325 degree oven for 1 hour. Stir

occasionally. Add additional water as needed. Season with salt and

pepper.

Source: Wendy Vida, RD, Dietitian for the Dr. Dean Ornish Program,

Blue Cross Blue Shield

Page 44: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

48

Pierogie Casserole

Yield: 9 servings

1 pound cooked whole-wheat lasagna noodles

1 pound shredded fat free cheddar cheese or soy cheese

1 ½ pounds mashed potatoes

2 cups fat free sour cream

1 pound sauerkraut, drained

1 large onion, sliced

Non-stick vegetable cooking spray

Lightly spray skillet with non-stick cooking spray. Dice onion and sauté

in skillet over medium heat until translucent. Combine cooked onions

with sour cream, potatoes and sauerkraut. Set aside. Place 1 layer of

lasagna noodles on bottom of baking pan. Place a layer of potato

mixture on noodles, then sprinkle shredded cheese on top. Repeat layers

of noodles, potato mixture and cheese, ending with a layer of noodles.

Cover and bake at 375 degrees until heated throughout. Remove cover,

sprinkle top with remaining shredded cheese and bake, uncovered, until cheese is melted.

Source: Tom DeGori, Executive Chef, Radisson Hotel – Green Tree

Page 45: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

49

Spiced Pumpkin Bars

Yield: 24 servings

1 cup egg whites, (approx. 8 large eggs) or liquid egg substitute

1 cup unsweetened applesauce

1 ½ cups granulated sugar

2 cups canned unsweetened pumpkin

2 cups unbleached all-purpose flour

1 tablespoon baking powder

½ teaspoon salt

2 teaspoon ground cinnamon

½ teaspoon ground ginger

¼ teaspoon ground nutmeg

¼ teaspoon ground cloves

Confectioners' sugar, sifted

Preheat oven to 375 degrees F. Lightly spray a 12x18x1-inch pan with

nonstick spray.

In a large bowl, whisk together egg whites, applesauce, sugar, and

pumpkin. Sift or stir together the flour, baking powder, baking soda, salt, and spices.

Gently fold dry ingredients into pumpkin mixture; do not overwork. Spread mixture

evenly in prepared pan. Bake until firm to the touch and lightly browned, 20 to 25

minutes. Cool, then slice into 24 bars. Dust lightly with confectioners' sugar just before

serving.

Source: Jean-Marc Fullsack, Executive Chef,

Page 46: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

50

Cream of Broccoli Soup

Yield: 6-1 cup servings

2 pounds broccoli

Vegetable cooking spray

1 cup chopped onions

3 cloves garlic, minced

½ teaspoon dried thyme leaves

1/8 teaspoon ground nutmeg

3 ½ cups vegetable stock

½ cup fat-free half-and-half

Salt and white pepper, to taste

6 tablespoons fat-free sour cream

2-3 tablespoons skim milk

1 ½ cup whole wheat croutons or crackers

Peel broccoli stalks; cut broccoli into 1-inch pieces. Lightly spray large

saucepan with cooking spay; heat over medium heat until hot. Sauté

onions and garlic until tender, 3 to 5 minutes. Stir in broccoli, thyme,

and nutmeg; cook 2 minutes longer.

Add stock to saucepan; heat to boiling. Reduce heat and simmer, covered, until broccoli

is very tender, about 10 minutes.

Process soup in food processor or blender until smooth. Return to saucepan; add half-

and-half and heat over medium heat until hot. Season to taste with salt and white pepper.

Pour soup into bowls. Mix sour cream and skim milk; swirl about 1 tablespoon mixture

into soup in each bowl. Sprinkle with croutons or serve with crackers.

Adapted from 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 85-86

Page 47: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

51

Crustless Veggie Pie

Yield: 4 servings

1 eggplant, peeled and cubed

1 large green pepper, chopped

1 large onion, diced

3 stalks celery, diced

8 ounces mushrooms, sliced

4 tomatoes, seeded and chopped

1 cup Egg Beaters (egg substitute)

1 teaspoon garlic powder

¼ teaspoon oregano

Salt and pepper to taste

8 ounces fat-free shredded mozzarella cheese

4 ounces fat-free parmesan cheese

Preheat oven to 350 degrees. In a nonstick skillet, lightly sprayed with

cooking spray, over medium-high meat, cook eggplant cubes, bell

pepper, onion and celery for 10 minutes. If to dry, add small amounts of

water or vegetable broth. Add mushrooms and chopped tomatoes and simmer on low for

20 minutes. Remove vegetables from heat and allow to cool.

Add garlic powder, oregano, salt and pepper to egg substitute, blending well. Add cooled

vegetables to the egg mixture and mix well. Pour mixture into a 9-inch pie pan, lightly

sprayed. Top with the two cheeses. Bake for 35 minutes or until a crust forms.

Adapted from The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD, p.

104-105

Page 48: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

52

Bean Soup

Yield: 12 servings

3 cups navy beans

3 diced tomatoes

1 cup diced onions

1 cup diced carrots

1 ½ quarts water

1 ½ tablespoons basil

1 medium onion, diced

Salt and pepper to taste

Boil beans in water for 15 minutes; add tomatoes, celery, and carrots.

Cook until beans are soft. In a skillet, sauté onions with basil until

lightly browned, and then add to soup. Simmer for 10 minutes and

adjust flavor with salt and pepper.

Source: Parkhurst Dining Services, Blue Cross Blue Shield, Fifth

Avenue Place

Page 49: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

53

Bulgher-Stuffed Peppers

Yield: 4 servings

4 green or red bell peppers

1 cup bulgher

1 ½ cups fat free vegetable broth

1 teaspoon minced fresh rosemary

1 teaspoon minced fresh thyme

1 teaspoon minced fresh marjoram

1 tomato, chopped

4 scallions, finely chopped

1 cup cooked beans (any kind)

Cut off the tops off the peppers and clean out the insides. Reserve the

tops. Steam the peppers and tops over boiling water of 5 minutes.

Remove from the heat and set aside.

Place the bulgher, broth, and fresh herbs in a medium saucepan. Bring

to a boil, then turn off the heat, cover, and let rest for 30 minutes. Stir

in the tomato, scallions, and cooked beans.

Preheat the oven to 350 degrees F.

Fill the peppers with the bulgher mixture and replace the tops. Put about ½ inch of water

or tomato juice in the bottom of a baking dish. Arrange the peppers in the dish and cover.

Bake for 25 to 30 minutes, or until heated through.

Source: The New McDougall Cookbook, John A. McDougall, MD and Mary McDougall,

p. 260

Page 50: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

54

Apple Cranberry Cake

Yield: one 10-inch round, 12 servings

1 cup unbleached all-purpose flour

1 cup egg beaters or egg whites

1 cup oat bran

1 teaspoon cinnamon

1 tablespoon baking soda

¼ cup sugar

2 cups non-fat yogurt

2 cups unpeeled, cored apples, diced ½ inch

½ cup maple syrup

1 teaspoon grated lemon zest

2 tablespoons vanilla extract

½ cup dried cranberries

2 cups bread crumbs from stale fat-free bread

Preheat oven to 375 degrees F. In a bowl, stir together flour, oat bran,

baking soda, and cinnamon until well blended. In a second bowl, whisk

together yogurt, maple syrup, lemon zest, and vanilla. Stir in cranberries, and bread

crumbs. In a third bowl, whisk egg whites, and sugar. Add flour mixture to yogurt

mixture, stirring just to blend. Do not overwork. Gently fold in egg whites, then apples,

taking care not to overwork batter. Transfer to a 10-inch round cake pan, either nonstick

or lightly sprayed with nonstick cooking spray. Bake until firm to the touch and lightly

browned, about 45 minutes. Cool in pan before un-molding.

Source: Jean-Marc Fullsack, Executive Chef with

Page 51: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

55

Garlicky Lima Bean Soup

Yield: 6 side-dish servings (about 1 cup each)

Garlic flavored vegetable cooking spray

2 cups coarsely chopped onions

10 large cloves of garlic, peeled, quartered

1 teaspoon crushed red pepper

2 cans (17 ounces each) lima beans, rinsed and drained

3 cups vegetable stock

1 teaspoon dried thyme leaves

½ cup fat free half-and-half

Salt and pepper to taste

Cayenne pepper, or paprika to garnish

Parsley, finely chopped, as garnish

Spray large saucepan with cooking spray; heat over medium heat until

hot. Cook onions, garlic, and red pepper, covered, over medium to

medium-low heat until onions are tender, 8 to 10 minutes. Add beans,

stock, and thyme to saucepan; heat to boiling. Reduce heat and simmer,

covered, 5 to 10 minutes.

Process soup in food processor or blender until smooth; return to saucepan. Stir in half-

and-half; cook over medium heat 5 minutes, stirring occasionally. Season to taste with

salt and pepper.

Serve soup in bowls; sprinkle lightly with cayenne pepper and parsley.

Adapted from: 1,001 Low-Fat Vegetarian Recipes, Sue Spitler, p. 511

Page 52: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

56

Mushroom Stroganoff

Yield: 6 to 8 servings

1 large onion, chopped

1 pound portobello mushrooms, sliced

1 cup soy milk

1 cup vegetable broth or water

2 tablespoons soy sauce

2 tablespoons apple juice

Dash cayenne

2 cups sliced seitan or firm tofu

2 tablespoons cornstarch or arrowroot, mixed with 1/3 cup cold water

Sauté the onion in a small amount of water for 2 to 3 minutes. Add the

mushrooms and sauté until the mushrooms are slightly limp. Add the

soy milk, broth, soy sauce, apple juice, and cayenne. Stir well. Add the

seitan or tofu. Mix. Cover and cook over low heat for 20 minutes. Add

the cornstarch or arrowroot mixture to the pan and stir until thickened.

This will keep in the refrigerator up to a week in a covered container. Do not freeze.

Adapted from The New McDougall Cookbook, John A. McDougall, MD and Mary

McDougall, p. 215

Page 53: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

57

Angel Food Cake

Yield: 8 to 10 servings

1 cup cake flour

1 1/2 cups sugar

2 cups egg whites (6 to 8 eggs)

1 teaspoon pure vanilla extract

1/4 teaspoon almond extract

1/4 teaspoon salt

Preheat oven to 350 degrees. Sift the cake flour and 3/4 cup sugar

together three times. Set aside. Whip the egg whites until foamy with

the whisk attachment of an electric mixer. Gradually beat in the rest of

the sugar. Add the extracts and salt. Beat just until stiff peaks form.

Do not overbeat. Remove the bowl from the mixer.

With a whisk or spatula fold the flour and sugar mixture by thirds into

the egg whites. Place the batter in an ungreased 10-inch tube pan. Bake

for 40 to 45 minutes, or until cake is golden brown and springs back to

the touch. Invert the cake to cool. Remove it from pan and serve.

Source: Eat More, Weigh Less, Dean Ornish, MD, p. 335

Page 54: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

58

Mashed Potato Pie

Yield: 8 portions

1 cup unflavored TVP beef granules

¾ cup hot water

1 medium onion, diced

¾ cup ketchup

1 tablespoon brown sugar

1 tablespoon yellow mustard

1 tablespoon vinegar

1-16 ounce package frozen peas and carrots, cooked and drained

1 teaspoon salt-free herb and spice mix (Mrs. Dash works well)

3 cups cooked potatoes, mashed

½ cup skim milk, warmed

2 tablespoons dried minced onions or chives

Onion powder to taste

1/3 to ½ cup nonfat sour cream

2 tablespoons snipped fresh parsley

Pepper to taste

Paprika

Nonfat Cooking spray

Reconstitute TVP granules wit the hot water. Stir until completely moistened. Spray a

skillet with cooking spray ad cook reconstituted TVP granules with chopped onion until

onion is translucent. Add ketchup, brown sugar, mustard, and vinegar and simmer 5

minutes to blend flavors. Place mixture in the bottom of a 2-quart casserole dish that has

been sprayed lightly with a nonfat cooking spray.

Place the drained peas and carrots on top of the TVP mixture. Season them with the herb

and spice seasoning.

Add the minced onion to the warmed skim milk and set aside. Mach the potatoes

thoroughly, adding milk mixture, sour cream, parsley, pepper and onion powder. Spread

the potatoes over the top of the vegetables. Sprinkle with paprika. Cover and bake at

350 degrees for 30 minutes or until hot.

Adapted from Vegetarian cooking for Healthy Living, Mary Ter Meer, BS and Jamie

Gates Galeana, MS, RD, LD, p. 109

Page 55: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

59

Oatmeal Raisin Cookies

Yield: 24

1 cup all-purpose flour

1 teaspoon baking powder

½ teaspoon baking soda

½ teaspoon salt

1 teaspoon ground cinnamon

1 cup brown sugar, packed

¼ cup unsweetened applesauce

3 tablespoons Egg Beaters®

2 teaspoons water

1 tablespoon WONDERSLIM® Fat/Egg substitute or Smucker’s

Baking

Healthy Oil Replacer

1 teaspoon vanilla

1 1/3 cup quick-cooking oatmeal

1 cup raisins

In a small bowl, combine the flour, baking powder, soda, salt and

cinnamon. Mix well. In a large bowl, combine the brown sugar, applesauce, Egg

Beaters, water, Wonderslim egg and fat substitute and vanilla. Mix well. Stir in the flour

mixture. Add the oatmeal and raisins, mix well. Drop by rounded teaspoonfuls, onto a

strayed cookie sheet. Bake in a 375 degree oven for 10 to 12 minutes, or until lightly

browned. Remove the cookies from the baking sheet and let cool on a wire rack.

Adapted from: The Cooking Cardiologist (Expanded 2nd

Edition), Richard Collins, MD,

p. 207

Page 56: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

60

Spanish Black Bean Soup

Yield: 8 servings

1 ½ pound black beans

2 pounds potatoes, peeled and diced

6 tomatoes, peeled, seeded, and diced

1 tablespoon red wine vinegar

¾ teaspoon red wine vinegar

¾ teaspoon Tabasco

1 tablespoon salt

1 teaspoon thyme

3 teaspoons cumin powder

1 teaspoon coriander powder

3 ½ quarts vegetable stock or water

3 cloves garlic

1 cup onions, diced

3 tablespoons chili powder

½ cup fresh cilantro, chopped

Scallions

Salsa

Soak the beans overnight in water. Cook black beans, stock, potatoes, and spices for 1

hour. Add 1 cup of diced onions, and 6 tomatoes. Add 3 crushed cloves of garlic. Cook

for 1 more hour. Puree 1/8 of soup and add 1 tablespoon red wine vinegar and ¾

teaspoon Tabasco. Add pureed soup back to bean mixture. Garish with chopped green

scallions and salsa.

Source: Parkhurst Dining Services, Blue Cross Blue Shield, Fifth Avenue Place

Page 57: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

61

Red Pepper Couscous

Yield: 8 servings

1 box couscous, steamed and fluffed with fork

2 roasted onions, pureed

2 celery stalks, diced

4 red peppers, roasted

2 pounds extra firm tofu, diced

3 cups vegetable broth

2 tablespoons whole wheat flour

Garlic powder, to taste

Paprika, to taste

Salt and pepper to taste

Sauté vegetables in juice from red peppers and pureed onions. Add tofu.

Add stock and thicken with a paste of whole wheat flour and cold water.

Add spices. Pour over couscous.

Source: Parkhurst Dining Services, Blue Cross Blue, Fifth Avenue Place

Page 58: White Bean Soup with Winter Greens - Ornish Lifestyle Medicine · White Bean Soup with Winter Greens Yield: 8 servings 1 bunch fresh kale or chard 2 (15 ounce) cans navy beans or

62

English Holiday Trifle

Yield: 12 servings

Cake:

1 ¼ cup egg substitute ¾ cup sugar

½ teaspoon almond extract ¾ cup sifted cake flour

¾ teaspoon baking powder ¼ teaspoon salt

OR

Angel food cake mix, prepared according to package directions

Combine egg substitute, sugar, and extract in a mixing bowl. Beat until

thick and lemon colored. Sift together cake flour, baking powder, and

salt. Fold into egg mixture. Lightly spray jellyroll pan with nonstick

cooking spray. Turn mixture into pan. Bake 350 degree oven for 20

minutes or until done. Take out of rack to cool. Tear into pieces. Can

substitute store bought or boxed angel food cake mix.

Fruit:

1 (1 pound 3 ounce) can sliced peaches, well drained, or any fruit of your choice

Pudding:

2-3 packages Jell-O fat free, sugar free instant vanilla pudding

Make according to package directions with skim milk.

Raspberry Sauce:

2-10 ounce packages frozen raspberries, thawed

¼ cup sugar Water

1 tablespoon lemon juice 2 tablespoons cornstarch

Drain raspberries and reserve juice. Add enough water to juice to make 1 ½ cups.

Combine sugar and cornstarch in 2-quart saucepan. Gradually stir in other liquids.

Cook, stirring constantly until thickened. After partially cooled, add berries and cool

completely.

Directions for Trifle:

Layer 1/3 cake in 4-quart crystal bowl. Top with 1/3 raspberry sauce, 1/3 cup pudding,

and 1/2 cup peaches. Repeat layers. Top with remaining cake, raspberry sauce and

pudding. Garnish with sliced strawberries and kiwi slices. Refrigerate 1 hour before

serving.

Source: Ornish Participant, Cohort 14, Fifth Avenue Place, Pittsburgh


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