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Recipes 2

NOTICE  VEGETARIANS VEGANSNOTICE TO VEGETARIANS AND VEGANS - Please supplement your diet with ground flax seed and B-Complexground flax seed

Couscous with Mushrooms and Sun-Dried Tomatoes

Couscous Mushrooms Sun-Dried Tomatoes

For those who are on Dr. Esselstyn's diet, please disregard the oils and nuts

Ingredients

1 cup dehydrated sun-dried tomatoes
1 1/2 cups water
1/2 (10 ounce) package couscous
1 teaspoon olive oil
3 cloves garlic, pressed

1 bunch green onions, chopped
1/3 cup fresh basil leaves
1/4 cup fresh cilantro, chopped
1/2 lemon, juiced
salt and pepper to taste
4 ounces portobello mushroom caps, sliced

Directions

1. Place the sun-dried tomatoes in a bowl with 1 cup water. Soak 30 minutes, until rehydrated. Drain, reserving water, and chop.
2. In a medium saucepan, combine the reserved sun-dried tomato water with enough water to yield 1 1/2 cups. Bring to a boil. Stir in the couscous. Cover, remove from heat, and allow to sit 5 minutes, until liquid has been absorbed. Gently fluff with a fork.
3. Heat the olive oil in a skillet. Stir in the sun-dried tomatoes, garlic, and green onions. Cook and stir about 5 minutes, until the green onions are tender. Mix in the basil, cilantro, and lemon juice. Season with salt and pepper. Mix in the mushrooms, and continue cooking 3 to 5 minutes. Toss with the cooked couscous to serve.
Original recipe makes 4 servings

 

Vegetable Curry

Vegetable Curry

For those who are on Dr. Esselstyn's diet, please disregard the oils and nuts

Ingredients

1 tablespoon olive oil
1 onion, chopped
2 cloves crushed garlic
2 1/2 tablespoons curry powder
2 tablespoons tomato paste

1 (14.5 ounce) can diced tomatoes
1 cube vegetable bouillon
1 (10 ounce) package frozen mixed vegetables
1 1/2 cups water
salt and pepper to taste
2 tablespoons chopped fresh cilantro

Directions

1. In a large saucepan over medium-high, heat oil and saute onion, and garlic until golden. Stir in curry powder and tomato paste, cook 2 to 3 minutes.
2. Stir in tomatoes, vegetable bouillon cube, mixed vegetables, water, salt and pepper to taste. Cook approximately 30 minutes until vegetables are well done (not crunchy). Sprinkle with fresh cilantro prior to serving.


Orange & Blueberry Cheesecake

Orange Blueberry Cheesecake

For those who are on Dr. Esselstyn's diet, please disregard the oils and nuts

Ingredients

crust:
2 cups raw nuts
1 cup dates or raisins
pinch of salt

orange cheesecake:
3 cups cashews
3/4 cup fresh orange juice

1/2 cup agave/maple syrup
1/2 cup melted coconut oil
juice of one lemon
zest of all the oranges you juiced
pinch of salt

blueberry layer:
2 cups organic blueberries (i used frozen)
1/4 cup of the orange cheesecake mixture

Directions

To make the crust: process the nuts and dates/raisins in your food processor until the nuts have become crumbs and the mixture sticks together when you press it. press into the bottom of a springform pan and put in the fridge.

To make the orange cheesecake: blend all ingredients (except orange zest) in your high speed blender until very smooth, then add in the orange zest with a spoon. reserve 1/4 cup of this mixture for the blueberry topping - pour the rest onto your crust and put in the freezer.

To make the blueberry layer: blend the blueberries and the 1/4 cup of cheesecake mixture in your food processor or blender until creamy but still with small pieces of blueberry for texture. spread this over your cheesecake and keep in the freezer or fridge overnight. if you can wait a day - this is best after 2 days (and not frozen, of course) enjoy with sliced oranges and blueberries!

 

Vegan Banana Bread

Vegan Banana Bread

For those who are on Dr. Esselstyn's diet, please disregard the oils and nuts

Ingredients

4 medium sized ripe or over ripe bananas
1.5 cups whole wheat flour
½ cup coconut oil
½ cup organic brown sugar
½ tsp vanilla powder or 1 tsp vanilla extract

¼ tsp cinnamon powder (optional)
2 to 3 pinches or ⅛ tsp nutmeg powder (optional)
1 to 2 tbsp sunflower seeds (optional)
1.5 tsp baking powder
½ tsp baking soda
a pinch of salt (optional)

Directions

1. Preheat the oven to 180 degree celsius.
2. Grease a bread tin or a rectangular cake pan with some coconut oil. you can use the rectangular cake pan of size ( 7.5 x 4 x 2.5 inches) or round cake pan (7.5 x 2 inches).
3. Take sliced bananas and sugar in a mixing bowl.
4. Mash the bananas well or puree them with a hand blender.
5. Now add the oil, vanilla, cinnamon powder, nutmeg powder to the banana and mix well.
6. Sieve the flour with the baking soda, baking powder, salt directly in the bowl containing the mashed bananas.
7. Fold the sieved flour really well.
8. This folding step is important as you want the whole bread mixture to be one and mixed evenly.
9. Lastly add the sunflower seeds and fold these.
10. Pour the bread mixture into the loaf pan.
11. Bake at 180 degree C for 30-40 minutes or till a toothpick inserted in the bread comes out clean.
12. Once warm or cool remove the bread from the pan.
13. Slice and serve warm.
14. The remaining loaf, you can wrap in a cling film or keep in a box in the fridge.
15. Warm the bread before serving.

 

An Apple a Day Keeps the Doctor Away: Dietary Tips to Prevent Heart Disease

by William Frauenheim, MD, MPH, Cardiologist