Can a Plant-Based No-Added-Fat Diet Survive "Real Life"? My Fourth of July Trial on the Esselstyn Diet - House Guests, Restaurants, Road Trips, and Dinner with Friends. Let the Numbers Speak for Themselves.

4th of July - Dinner with Friends - Grilled Veggies & Fruit, Garlicky Kale & Caramelized Onion Lasagna, & Fruit

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Two and half years ago when I started on this plant-based eating adventure, I was clear that I didn't want my eating style to compromise the joys of sharing meals with friends & family. 

"Food is so wrapped up in friendship, family and fun and I don't want to miss out on any of that."  -The Healthy Librarian-

So, last week, my 2nd week into my no-added-fat-super-healthy Esselstyn Diet Trial, I had a chance to see just how this diet was going to hold up when I fielded all the "Real Life" curve balls thrown at me!  It was holiday time.  The 4th of July week.

• My son, daughter-in-law and grandson came to visit for 3 days
• We met my youngest son downtown for dinner at one of Bon Appetit's top 10 new restaurants
• My sister came to visit for 3 days
• Saturday night it was dinner & a movie---once again at a "real" restaurant
• We headed over to our friends' house for a 4th of July dinner
• We took a road-trip adventure for a day--where the only food option was McDonald's or ice cream.

Did I make it, or did I cave?

 

 

Ann Esselstyn's PERFECT "Nutrient Dense" Wrap - "Unwrapped"

Ann Esselstyn's PERFECT "Nutrient Dense" Wrap - Wrapped

 

Dr. Neal Barnard's High-Protein Oats & Beans Blueberry Pancakes

 

Red Bean Chipotle Burgers with Cajun Sweet Potato Fries & Chipotle Hummus

 

Lasagna with Garlicky Kale, "Herbed Ricotta", Caramelized Onions, & Roasted Tomato Sauce

 

Low-Fat Spicy Teriyaki Tempeh

 

Picnic Lunch of Teriyaki Tempeh, topped with Slaw & Red Pepper Hummus

 

Picnic Snack of Roasted Curried Cauliflower & Carrots with Roasted Red Pepper Hummus Dip

 

Roasting Curried Cauliflower on Parchment Paper without Oil

 

Salad of Greens, Soba Noodles, Broccoli, Red Peppers, Tomatoes, & Barbecued Seitan

 

Sky-High Anti-Oxidant Sangria

 

So How Did I Fare with House Guests, Restaurants, a Road Trip & as a Dinner Guest?

Piece of cake! Black bean, of course!

The Houseguests:  My family is easy.  They liked everything.

• My apple-blueberry steel-cut oatmeal was a hit--especially with my grandson--and even with my sis--who is not a big oatmeal fan.  I have a new so-easy recipe--I'll share in a later post.
• My "not-so-into-healthy-food" younger son totally loved the oats & beans blueberry pancakes--so if he gives them a thumbs-up, they've got to be good.
• Everyone loved the chipotle bean burgers & fries.  My daughter-in-law said, "These fries are sooo good, and not at all greasy!  I always want my fries made like this."
• Thumbs up for the PERFECT nutrient-rich wraps!  Another hit.  My sis & I started brain-storming all kinds of other fillings to try--like Asian veggies with hoisin sauce.  Crisped for 10 minutes in a 450 degree oven gives them a perfect crunch.  Who would have guessed?
• Homemade cheese-free pizzas, made by my oldest son--we all gobbled them up.
• Sky-high anti-oxidant Sangria--made by my oldest son--quickly devoured.

Dinner at one of Bon Appetit's Top 10 New Restaurants of the Year.  I figured I'd get by with a salad dressed with balsamic, a glass of wine, maybe some fresh steamed vegetables.  Was I in for a surprise!  The new menu for this "farm-to-table organic" restaurant had just come out the day before--and I actually had some oil-free vegan options to choose from.  Here's what I had.  Amazing!

• Sliced broccoli stems with chili paste & toasted bread crumbs (they held the anchovy paste)--we shared an order.
• Roasted Whole Padron peppers with heirloom garlic & lemon zest--we shared an order.
• Farmer Lee Jones Vegetables Enpapier with heirloom  summer vegetables, toasted fregola sarda (looks like Israeli couscous), white miso & saffron potatoes.   All just steamed in a hot oven in a parchment paper package!
• Grapefruit Gratinee (shaved ice) with a splash of Chardonnay, fresh blueberries & mint  (Turns out I was the only one who had room for dessert!)

Saturday night dinner & a movie.  We had not planned on going out to eat, but the movie started early, and ended late.  We were hungry & in need of quick food.  Thank goodness I had pulled a "Judy Collins", and brought a peach & a Klean Kanteen filled with my Green Smoothie into the theater.  But where were we going to go for oil free healthy food?  One of Dr. Esselstyn's patients had told me he had a whole list of restaurants that work for him, but his favorite was one of those "stir-fry" wok joints.  They have some oil free vegetarian sauces, they gladly stir-fry your veggies without oil, and give you brown rice.  It couldn't have been better! PS: Hated this movie.  "I Am Love"  the newest Italian movie with Tilda Swinton.

4th of July Dinner.  Les & Tess said, "Come on over for dinner.  We'll grill up a bunch of veggies.  You'll find something to eat."   I wanted to try out a fat-free version of Rebecca Katz' (One Bite at a Time) Veggie "Ricotta" Lasagna with Caramelized Onions, Garlicky Kale, & Roasted Tomato Sauce. 

So I asked Tess, "Would you like me to bring this lasagna I'm going to try out?  And how about some sangria?"  

Tess was more than happy for me to bring lasagna & sangria, because they were starting to get a little nervous about what exactly they could make--that would pass muster for my Dr. Esselstyn-diet-trial.  Here's what I happily ate as a dinner guest on the Fourth of July:

• Grilled corn
• Grilled eggplant & zucchini brushed with no-oil teriyaki
• Grilled pineapple
• Fresh fruit
• Veggie "Ricotta" Lasagna
• Fruit-sweetened popsicle for dessert

The July 5th Road Trip Picnic.  Within 15 minutes I made up a batch of spicy teriyaki low-fat tempeh.  Chopped some cabbage & tossed it with a mirin/rice vinegar/soy dressing for some slaw. Here's what we packed in a cooler for our picnic lunch.

• Spicy teriyaki tempeh stuffed into Alvarado Street Bakery Hot Dog Buns, to be later topped with slaw, and a dollop of roasted red pepper hummus
• Roasted curried cauliflower & carrots with roasted red pepper hummus dip
• Cherries & plums

The Numbers Tell the Whole Story

Curiosity got the better of me last night.  I wanted to see exactly how this diet was stacking up in the nutrient department.  I have access to a program (MyFoodDiary) that measures fat, carbs, protein, calories, sodium, vitamin A, vitamin C, fiber, calcium, iron, and cholesterol.  I entered in everything I ate yesterday, recipes included, and checked it out!  Numbers don't lie.

Wondering if I'm getting enough fat?

Wondering if I'm getting enough calories?

Wondering if I'm getting enough protein?

Wondering if I'm getting enough nutrients?

Wondering if my salt intake has been reduced?

Check it out!

Note:  I didn't exercise yesterday.  If I had, I would have probably eaten more because my body would have needed more--and I would have naturally been hungrier.  

What am I missing without added oil, nuts, and sugary desserts?  

• Room for all the nutrient-dense fruits & veggies I've been eating.  An appetite for fruits & veggies, because the salty, fatty, creamy stuff is now "off the list".
• At least 280 calories & 28 grams of fat from the 2 TBS. of olive oil I would have used for cooking or as salad dressing
• 230 calories & 13 grams of fat from my daily Cashew Cookie Larabar
• 240 calories & 10 grams of fat from 1 Field Roast Smoked Apple Sage sausage--for example.
  
• And who knows what else if I added in some avocado, a handful of nuts, some vegan Daiya cheese, some vegan mayonnaise, dried dates, super dark chocolate, etc.

How My Diet Stacked Up Yesterday

Cholesterol: 0

Fat:  19.6 grams without an even a teaspoon of added oil

Sodium:  1091 mg--well below the latest recommendations

Vitamin A:  2,069% of what's recommended

Vitamin C:  557% of what's recommended

Protein:  56.7 grams--completely adequate   If you didn't read Gretchen Reynolds' New York Times article last week about women, exercise, carbohydrates, and protein, be sure to check it out.  Click here for "Phys. Ed.  What Exercise Science Doesn't Know About Women"  Hint:  Carbs trump protein.

Calcium:  676 mg  (add in my daily dose of Citracal & I meet everyone's recommendations for calcium)

Food Summary
Meal	Calories	Fat	Carbs	Protein
Breakfast	211	5.2g	37.9g	7.9g
Snack #1	175	2.7g	37.6g	4.7g
Lunch	444	11.4g	71.7g	26.0g
Dinner	387	3.6g	60.0g	15.9g
Dessert	173	0.2g	41.7g	2.2g
Total Percentage of Calories 1	1390	19.6g 12%	248.9g 66%	56.7g 15%

   ¹  Typical Percentages: Fat 20-35%, Carbohydrates 45-65%, and Protein 10-35%.

Calories Remaining to ...
Goal	Calories
Maintain Weight	96
Lose 0.6 lbs. per week (maximum safe)	over by 190

Monday, July 5, 2010

Breakfast Food Description Healthy Librarian´s ~ Steel cut oat with apples & blueberries 1 serving 181 3.0 0.5 0 0 17 35.9 4.9 6.6 6.4 69 1.1 63 2.1 Bob´s Red Mill ~ Flaxseed Meal 1 tbsp 30 2.2 0.2 0 0 0 2.0 2.0 0.0 1.5 0 0.0 10 0.4 Totals Percentage of Calories† 211 5.2 20% 0.7 3% 0 0% 0 17 37.9 66% 6.9 12% 6.6 11% 7.9 14% 69 1.1 73 2.5 Snack #1 Food Description Green Smoothie wt pom/chard/spin/bb/ap/car/or 0.65 serving 175 2.7 0.2 – 0 230 37.6 8.3 22.9 4.7 31113 69.5 114 2.6 Totals Percentage of Calories† 175 2.7 13% 0.2 1% – †† 0 230 37.6 78% 8.3 17% 22.9 47% 4.7 10% 31113 69.5 114 2.6 Lunch Food Description Kathy´s ~ Tempeh Bacon 1.5 servings 207 3.0 .5 0 0 107 20.4 7.8 8.2 11.4 0 0.0 0 0.0 Cabbage Raw 1 cup 21 0.1 0 0 0 16 5.0 2.0 3.2 1.3 152 28.7 42 0.5 Eden Foods ~ Vinegar ~ Brown Rice Organic 2 tbsp 4 0.0 0 0 0 0 0.0 0.0 0.0 0.0 0 0.0 0 0.0 Alvarado Street Bakery ~ Buns ~ Sprouted Burger 1 bun 140 1.5 0 0 0 290 27.0 3.0 4.0 7.0 0 0.0 0 1.1 Cauliflower Raw 1 cup 25 0.1 0 0 0 30 5.3 2.5 2.4 2.0 13 46.4 22 0.4 Carrots ~ Baby Raw 5 carrots 15 0.0 0 0 0 39 4.1 0.9 2.4 0.3 6895 4.2 16 0.5 Sahara Cuisine ~ Swwet Roasted Red Pepper Hummus 2 ounces 32 0.0 0 0 0 142 10.0 2.0 0.0 4.0 200 1.2 60 0.4 Totals Percentage of Calories† 444 4.7 .5 1% 0 0% 0 624 71.8 58% 18.2 15% 20.2 16% 26.0 21% 7260 80.5 140 2.9 Dinner Food Description Healthy Librarian´s ~ Veggie "Ricotta" Garlicky Kale Lasagna 1 serving 207 1.5 0.1 0 0 71 40.9 4.6 7.7 10.9 16772 148.5 257 3.6 Trader Joe´s ~ Salad ~ Spring Mix 2 cups 15 0.0 0 0 0 70 4.0 2.0 0.0 2.0 5500 30.0 60 3.6 Frieda´s ~ Beets Fresh 1/2 cup 35 0.0 0 0 0 65 8.0 2.0 5.0 1.0 0 3.6 0 0.7 Peppers ~ Sweet ~ Red Raw 1/4 cup 10 0.1 0 0 0 1 2.2 0.7 1.6 0.4 1166 70.8 3 0.2 Cucumber Peeled ~ Raw 1/4 cup 4 0.0 0 0 0 1 0.6 0.2 0.4 0.2 21 1.0 4 0.1 Wine ~ Table ~ Red 4 fl oz 84 0.0 0 0 0 6 2.0 0.0 0.0 0.2 0 0.0 10 0.6 Salba ~ Chia seeds 1 tbs 32 2.0 0.2 – 0 1 2.2 2.0 0.0 1.2 – – – – Totals Percentage of Calories† 387 3.6 8% 0.3 1% 0 †† 0 215 59.9 58% 11.5 11% 14.7 14% 15.9 15% 23459 †† 253.9 †† 334 †† 8.8 †† Dessert Food Description Cherries ~ Sweet Raw 1 cup 73 0.2 0 0 0 0 18.7 2.5 15.0 1.2 75 8.2 15 0.4 Sweet Nothings ~ Ice Cream Novelties ~ Fudge Bar Non-dairy, fat free 1 bar 100 0.0 0 0 0 5 23.0 0.0 12.0 1.0 100 4.8 0 0.0 Totals Percentage of Calories† 173 0.2 1% 0.0 0 0% 0 5 41.7 94% 2.5 6% 27.0 61% 2.2 5% 175 13.0 15 0.4 Daily Totals   Totals Percentage of Calories† 1,390 19.6 12% 1.7 .07% 0 †† 0 1091 248.9 66% 47.4 13% 91.4 24% 56.7 15% 62076 †† 418.0 †† 676 †† 17.2 †† † Typical Percentages: Fat 20-35%, Carbohydrates 45-65%, Protein 10-35%, and Saturated Fats less than 9% †† Incomplete data

At a glance ...
	Notes
	A high-fiber breakfast can help you lose weight and reduce your risk for heart disease, stroke, and type 2 diabetes.
	You have eaten fiber-rich foods.  This is a good indicator of a healthy diet.
	Saturated fats only accounted for .07% of your calories.  Good job staying below the 9% limit!
	You consumed 417.9 mg of vitamin C.  This is 557% of the recommended daily value (75 mg) for adult women.
	You consumed 62077 IU of vitamin A.  This is 2,069% of the recommended daily value for women.
	Only 12% of your calories came from fat.  Fat should account for a minimum of 15% of your calories.

Comments

[Carol]

I'm struggling a bit to find a decent substitute for the lovely wraps and whole wheat bread since I have celiac - I used to LOVE all the Ezekiel products but can't find a good fat-free, gluten-free substitute.

Other than THAT, this all is very inspiring - I got Dr. Esselstyn's book a few weeks ago and have been inching my way in - these posts have been wonderfully helpful! Keep up the good work!

[Sheila Sullivan]

Your family is beautiful!! Please post the recipes, they look delicious!! Thank you....you are such an inspiration!

[Jk]

Good for you! I look forward to your lasagna recipe.

[Chris]

Excellent post and lovely pictures!

I particularly liked the one with the young gentleman holding the baby :-)

P.S: Will you be having another cholesterol test at the end of your trial?

[Donna McFarland]

RECIPES, please? Beautiful piece & photo's! This is so powerfully helpful in changing the way we do things,-we just need to know HOW! Thank you!

[Jane Munro]

I beg you, please, where are the recipes for the dishes on this page?

[Healthy Librarian]

Sorry everyone--I intended to add the recipes, but just ran out of time. I'll do it on my next day off, when I can post!

[Amy Jeffrey]

Thank you for all your encouragement. My husband and I have been trying whole grain, plant based for 2 months. Now trying to move more towards Esselstein's way. Any thoughts, recipes, encouragements for helping my kids to adjust to new food changes (they are almost 7, almost 5 and 21 months). Two love green smoothies, the other I have to encourage a lot. Looking for baked items, snacks, and entrees. Any help would be appreciated. Love your blog.

[MG]

Your family is gorgeous, and so is your food! I can't wait to try some of these recipes, especially the pancakes, baked fries, & chipotle burgers. I'm also eager to try the wrap filling minus the wrap since I'm not a fan of tortillas (not even the sprouted kind :-(). Have you considered making your own hummus? It's super easy & doesn't take long!

[shirley allen]

I am looking for reearch related to this diet and what kind of long term effects it has on the brain...my Dr. is a vegetarian, but she believes some oils are essential to maintain/support brain health....???