Everyone Can Do This! Breakfast & Lunch on the Esselstyn Plant-Based No-Oil Diet Challenge. Fast, Hearty, Healthy and Delicious.

 

 

Hearty Lentil Roasted Red Pepper Hummus Veggie Sandwich

"Just find a simple nutrient-packed hearty breakfast & lunch and you're two-thirds of the way home.  No-fat roasted red pepper hummus makes everything taste delicious! Ann Esselstyn is 100% right."

-The Healthy Librarian-

 

 

Click here to get to the web version with photos & links, if you've received this via email.

Right off the bat I have to tell you that I will get back to reporting on other topics soon!  I promise.  My three week Esselstyn plant-based no-fat diet trial ends on Monday--and soon after I'll get that lipid panel taken.  And I still haven't told you about the success story of Robert D.--one of Dr. Esselstyn's patients who spoke at our orientation session on June 18th.  It's a must-hear story!

There have been so many other interesting stories coming my way that I haven't had a chance to share:

• Dr. Ned & Sue Hallowell's  (remember him?) new book:  Married to Distraction, Restoring Intimacy and Strengthening Your Marriage in an Age of Interruption.  Computers, smart phones, Facebook, and a million & one other attention grabbers that constantly entice us & compete for our attention--to the detriment of our most important relationships.  And yes, I have to admit that blogging is a huge time-consumer!
  
• William Powers' new book:  Hamlet's BlackBerry:  A practical philosophy for building a good life in a digital age.   All about how the onslaught of technology is affecting to our brains, our relationships, and our well-being.
  
• The Endocrine Society's just published 66 page position statement on "Postmenopausal Hormone Therapy"  in the Journal of Clinical Endocrinology & Metabolism, July 2010 vol. 95, suppl. 1.  Rethinking the Women's Health Initiative.  HRT for the 50-55 years old set?  Yes, there really are some benefits.  (Remember this one?) (or this one?)
  
• Dr. Ken Fujioka's (remember him?) recent Medscape CME on "Obesity & Cardiometabolic Risk Factors: The Loaded Gun.  Think arthritis, asthma, sleep apnea, cancer, and depression.
  
• Parenting 101.  Some of the best parenting advice I've ever heard--from psychologists, Lisa Damour & Ethan Schafer.  What does a 3 year old have in common with a Las Vegas gambler--and why you need to know?   What about teen-agers?   My husband also caught this interview & loved it. 
  

Almost Three Weeks on a Plant-Based No-Added Oil Diet---So, How's It Going?

Honestly, I wasn't expecting to notice any changes in just three weeks time.  And I certainly wasn't expecting to notice any changes other than, hopefully, in my lipid numbers.  But, I've had some pleasant surprises:

• I've lost 3 pounds and I'm eating whenever I'm hungry.
• My clothes fit much better, or are much looser than one would expect after only a 3 pound weight loss.  No at all sure why.  My out-of-town sis, who was visiting last week sees big changes--I'm not so sure.
• I really have more energy--and it's not as if I wasn't eating a healthy diet or exercising before.  I'm up at 5:30 or 6:00 am & going strong until 11:00 or 11:30 pm--It's like gaining an hour each day.  No idea about this one.
• I'm getting better at figuring out which foods will keep me full & satisfied the longest--especially  after heavy exercise.  I've got the shopping list down, and have a frig stocked with on-the-fly eating options.  No more sudden feelings of, "I'm out of fuel.  Feed me fast!"  But, I'm definitely cooking a lot.
• The day I ate a sliced roasted golden beet for a snack I knew I had turned the corner.
• My-make-life-easy tip:  Roast beets (wrap in foil), sweet potatoes, and large onions (wrap in foil) ahead of time for easy meal prep.  Great in salads, wraps, or to just eat plain.  Those roasted onions make browning & caramelizing onions into a quick job.
• My post-dinner snacking-binge is a thing of the past.  Cherries, watermelon, a Wasa Light Rye cracker with a schmear of red pepper hummus does the job.  For the first time ever, after working late last night I didn't care to eat anything more than hummus on a Wasa when I got home.
• Downside: I can't fly out the door unprepared--but I never did before, anyway.  On a work day, I'm packing either a 6 cup hefty salad, a hefty sprouted grain tortilla wrap, a hefty sandwich, or leftovers from dinner--a green smoothie, a piece or 2 of fruit, and maybe some veggies & hummus.    Trust me, I'm not going hungry.  I do miss my Larabars, and it would be nice to be able to eat nut butters & a few walnuts.  Stay tuned for my new discovery, thanks to my niece, Jamie--powdered low-fat peanut butter to mix up with water.  She says it tastes just fine---I just want to know if the powdered version is actually healthy.  Bell Plantation PB2   Does anyone know?
• The best part of this diet is how nutrient-dense it is.  I'm focusing on the fruit, veggies, & beans.  Chock full of vitamins, minerals, phytonutritents, and fiber.

No Excuses--Anyone Can At Least Make a Healthy Breakfast & Lunch

Even if you don't like to cook--you can still make a healthy breakfast & lunch.

Even if you have small kids or a spouse who refuse to eat this way--you can still make yourself a healthy breakfast & lunch.

Even if you don't want to miss out on restaurant food, and dinner parties--you can still make yourself a healthy breakfast & lunch.

So Simple Over-Night Steel-Cut Oats & Berries

 

 

 

 

4 servings

1 cup Bob's Red Mill Steel-Cut Oats

2 cups of water

1 tsp. pumpkin pie or apple pie seasoning

1/2 cup sliced dried apple rings, like Mariani, cut them into smaller pieces

Optional:  1/4 cup of raisins or chopped up dates, or use other dried fruits.   I want to keep the sugar content down, so I stick to the apples.

1/2 a cup of soy, hazelnut, almond, or oat milk

Add the oats, water, and seasoning to a saucepan before you go to bed.  Cover it and let it sit out overnight.

In the morning, add about 1/2 cup of the "milk" to the pan, mix, and heat over medium heat until it starts to boil.  As soon as it starts to bubble, lower the heat to a simmer, and watch carefully.  It's done in 5-10 minutes--as soon as the liquid is absorbed.  Add more milk if you like a creamier consistency.

Top with fresh berries & 1 TBS. of flax meal.

Refrigerate leftovers, and enjoy 3 more breakfasts.  Just warm them up in the microwave.  I like to warm the berries, too, so they are soft.

If you like this sweeter, add a bit of maple syrup or agave--or make try adding raisins or dates as it soaks overnight.

Nutrition Facts Healthy Librarian's Steel cut oat with apples & blueberries
Serving Size: 1 serving
Amount Per Serving
Calories	211
Total Fat	5.2g
Saturated Fat	0.8g
Trans Fat	0g
Cholesterol	0mg
Sodium	17mg
Carbohydrate	37.9g
Dietary Fiber	6.9g
Sugars	6.6g
Protein	7.9g
Vitamin A 1% Vitamin C 2% Calcium    6% Iron 12%

 

 

Nutrient Dense Wrap with Sweet Potatoes, Mina's Black Beans & Rice, Tomatoes, & Spinach

 

1 large French Meadow or Ezekiel 4:9 brand sprouted grain tortilla  (French Meadow seems moister & more pliable to me)

1/4 of a large roasted sweet potato, smooshed

3-4 TBS of Sahara Cuisine fat & tahini free black bean dip

1/2 cup (more or less) of Mina's Easy Rice & Beans (see recipe is below)

Handful of spinach leaves

Handful of halved cherry tomatoes (about 5)

Mina's So Easy Black Beans & Rice  (make a double batch & keep in the fridge)

Use 2 cups of cooked brown rice (or one bag of Traders Joe's boxed frozen brown rice); 1/3 cup or more of Trader Joe's Spicy, Smoky, Peach Salsa; 1/3 cup or more of Trader Joe's Corn and Chile Tomato-less Salsa; and 1 can of rinsed Black Beans.  Eat warm or cold.  Wrap in a burrito or eat in a bowl or on top of salad greens.

Nutrition Facts for  Mina´s Sweet & Spicy Black Beans & R Serving Size: 1 serving Amount Per Serving Calories 148 Total Fat 0.4g       Saturated Fat 0g Cholesterol 0mg Sodium 535mg Carbohydrate 28.9g       Dietary Fiber 4.9g       Sugars 6g Protein 6.2g Vitamin A 2% Vitamin C 12% Calcium    4% Iron 9%

Spread the middle of the tortilla with the bean dip.  Add the sweet potato, the rice & beans, the tomatoes, and spinach.  Add a thin line of Olive Tap Mandarin Orange Balsamic Vinegar on top of the spinach, if you like.  Roll tightly, squishing the ingredients towards you, into the wrap, as you roll--in order to make a nice tight wrap.

Hot Crispy option:  Heat in a preheated 450 degree oven for 10-11 minutes, until crisp

Take to work option:  Tightly wrap in foil without heating.  Take along a large piece of waxed paper, so you can transfer the foil-wrapped tortilla into the waxed paper for microwave heating.  Warm for about 1 minute.

Just How Hearty is the Sweet Potato Black Bean & Rice Veggie Wrap?

Nutrition Facts Healthy Librarian's Sweet Potato Black Bean & Rice Wrap
Serving Size: 1 recipe
Amount Per Serving
Calories	394
Total Fat	3.9g
Saturated Fat	0.5g
Trans Fat	0g
Cholesterol	0mg
Sodium	589mg
Carbohydrate	73.2g
Dietary Fiber	16.6g
Sugars	12.8g
Protein	17.4g
Vitamin A 419% Vitamin C 67% Calcium    14% Iron 33%

Hearty Lentil Roasted Red Pepper Hummus Veggie Sandwich

 

 

2 slices of toasted Ezekiel 4:9 sprouted bread

2 ounces of Sahara Cuisine No-Fat Roasted Red Pepper Hummus

1/4 cup Trader Joe's (already cooked) Steamed Lentils (in refrigerater produce case)

1/4 cup sliced cucumbers

1/4 cup red pepper slices

5 sliced cherry tomatoes

Option:  add some hot Sriracha Chili Sauce or some chipotle peppers with adobe sauce into you hummus if you like heat & kick.  Add some basil or spinach leaves.

Just How Hearty Is This Sandwich?

 

Nutrition Facts Healthy Librarian's Lentil Hummus Sandwich Serving Size: 1 recipe Amount Per Serving Calories 276 Total Fat 1.1g       Saturated Fat 0g       Trans Fat 0g Cholesterol 0mg Sodium 424mg Carbohydrate 53.3g       Dietary Fiber 13.3g       Sugars 4.3g Protein 17.5g Vitamin A 31% Vitamin C 139% Calcium    8% Iron 22%

 

My Work-Late Salad with Spicy Teriyaki Sauced Seitan

 

Love Love Love These Six Cup Stomach-Filling Salads

Step 1:  Brown up a package or 2 of seitan--the "wheat meat" and then add some Bone Suckin' Barbecue Sauce (Thicker style) or my new fave--Dragunara Spicy Teriyaki Sauce, it's organic & oil free.  No need for oil or oil spray with my new non-stick frying pan!  Continue to heat until the seitan is nicely browned.  Don't worry, it's done in 5 minutes!

Note:  1/3 cup of seitan has 24 grams of protein--for those who are counting!

Store these tasty gems in the fridge, to add to your salads, stir fries, or wraps. 

Note:  Bone Suckin' Sauce is a lot lower in sodium than the Dragunara Spicy Teriyaki.  Why is there so much salt in everything???

I couldn't find Ann Esselstyn's recommended brands of seitan, like White Wave or Lightlife, so I used WestSoy's Seitan Strips--found in the refrigerated cheese/soy products case at Whole Foods & health food stores.  Too bad the sodium content is on the higher side & there's a tad of ginger oil in it for flavoring.  I did rinse them off before browning them--but I'm on the look-out for a lower salt brand.

My new fave non-stick frying pan: The Cuisinart GreenGourmet Non-Stick No Teflon, no-nasty-chemicals-in-it 10" skillet.  I'm not using any spray oil, and so far, so good.  Love this pan.  It looks like the food will stick, but then it doesn't.  Clean up is a breeze.  I even cooked pancakes in it without sticking.  Absolutely amazing!  Found this at Bed, Bath, & Beyond--20% coupon!!

The Six Cup Spicy Saucey Seitan Work Late Dinner Salad

Use a 6 cup plastic container.

Add a good splash of Olive Tap Mandarin Orange Balsamic Vinegar.  Keep any wet dressing on the bottom, so the salad doesn't get soggy.

Mesclun greens, spinach, or romaine lettuce

Red peppers

Slice roasted beets

Sliced tomatoes

Sliced cucumbers

Try Trader Joe's frozen roasted corn, thawed, too!

Add leftover veggies of any kind--carrots, cabbage, zucchini, corn. etc.

2 TBS. Trader Joe's Spicy No-Tomato Corn & Chili Salsa  (this & the balsamic are enough to dress the salad perfectly)

1/3 cup spicy teriyaki or barbecued seitan

More Recipes this weekend!  I promise.  The oatmeal bean blueberry pancakes, the lasagna, and some good bean burger & fries recipes!!  Still need to share my Spicy All-American Three Bean Chili, and Dick's Moroccan Stew.

 

 

 

 

 

 

Comments

[Gael in Vermont]

I gotta' hand it to you! As well as you were doing before and as many changes and tweaks you've made in the past year, you've outdone yourself. This has been such a lesson for me. You've made such delicious looking meals and reaped the benefits. But I think the key is, and the hard part for most people, is the prepping it takes to make this happen. Once you learn some tricks and prepare pieces of the meals ahead of time, it doesn't take long to pack up daily food and snacks. It does take time and commitment to your health. Even though I don't have a Trader Joe's in Vermont, I do have 4 fabulous food co-ops in a 10 mile radius of my home (think stores like Whole Foods) and 3 fabulous farmers markets so I will look for your suggested products. I know this kind of lifestyle change would be unthinkable and undoable for most people, but you can't keep your head in the sand forever (well, maybe you can). Like Dr. Phil says: "There are consequences for every action." I congratulate you and can't wait for your numbers.

[William Kruidenier]

Thanks for this detailed report! Beautiful pics -- who wouldn't want to eat this way all the time? :-) Thanks for taking time to share this info. Looking forward to your lipid numbers!

[mollyjade]

Thanks for the recipe ideas (though I'm wishing there was a Trader Joe's around here!). I've been considering going towards an oil-free diet, but I kept running across Ann Esselstyn's advice to eat the same thing every day. I really enjoy cooking, and eating the same thing over and over again wouldn't work for me. But these recipes look great.

[The Healthy Librarian]

Love your comment Gael! You're so right about the prep part. Once you figure out the do-ahead tricks, it's not that much different than packing any old lunch, or making any old breakfast.

William, thanks for nice post on your blog. Your tomatoes look fabulous.

Molly Jade, I'm with you. I can do the same breakfast most days, cause it's a no-brainer, and I like having some simple lunches to fall back on---but I love variety & I'm always trying out new recipes. This no-oil "thing" is a lot easier than I thought it would be--and I thought it would be impossible to cook without it.

It's working on a lot of my old-time favorite recipes. A 450 degree oven & parchment paper & a silpat sub for frying, liquid subs for oil in sauteeing, and lots of dressings work just fine wo oil. Plus that Cuisinart Green Pan is AMAZING.

[MG]

Your meals look and sound amazing. I have no doubt that this sort of diet can be delicious and satisfying, but I have a couple of questions about a totally fat free diet. Does Dr. Esselstyn address the argument that we need essential fats for our brain and cell membranes? Also, it is my understanding that phytonutrients tend to be better absorbed with a little fat, so it would seem that adding a bit of walnuts, avocado, or almonds to each meal would be useful. Years ago, vegan fat-free proponent Dr. MacDougall eventually came around to thinking that it was a good idea to add a small amount of whole plant fat to daily intake -- not sure of his current views, tho'.

[Chris G.]

Inspiring! Keep up the great work and the wonderful recipes!

[Vegpedlr]

Congratulations! I have been oil-free for awhile and have had similar experiences. People who haven't tried it can't understand show omething so "small" can make such a difference. I have two ideas about why this might be: 1) By eliminating oil you increase the caloric contribution of carbohydrate relative to fat. Both the brain and muscles prefer carbohydrate, hence more energy for both 2) fat of any kind "sludges" in the blood, making it sticky and less able to transport oxygen, which would also affect energy levels. Be sure to check out Dr. John McDougall's contributions to this. Esselstyn has remarked that reading McDougall led him to initiate his own research. As to the other commenter's question on McDougall's recommendations: whole foods that are higher in fat are allowed if one is at their ideal weight with no CVD, but they are not necessary. All the EFAs are found in plant foods, nothing extra need be added, and plenty of nutrients will be absorbed.

[Carla]

For mollyjade: Can you elaborate on the "eat the same thing every day" recommendation? I cook on the weekend and eat the same couple of dishes all week due to lack of time - didn't know I was doing something "right."

[Hank Roberts]

Good clear blog on the issue, referencing Dr. Lands:

http://nutritionscienceanalyst.blogspot.com/2010/02/omega-6-fat-that-ruins-your-health.html

[Morgan]

I started making my steel cut oats in a rice cooker set to brown rice mode. So when I wake up they are ready having cooked earlier in the morning with the timer setting. Then I throw some brown rice in there after breakfast and set the timer to have it ready at 11:30am.

It makes a huge difference on the diet when the prep-time on a meal like this is basically reduced to 2-3 minutes.

[Healthy Librarian]

Thanks, Morgan. Recently I've been seriously thinking about getting a rice cooker. A chef/vegetarian/serious exerciser & health blogger over at Front Burner says her Zojo Rice Cooker is one of her top Kitchen tools. What kind do you use?