Heart Healthy Low Fat Recipes
On this page I am putting links to recipes compatible with Dr Esselstyn’s diet which means that in addition to being Whole Food Plant-based (ie no animal products) they are also low fat (ie less than 10% of calories from fat) since this is necessary to protect the endothelium. This means no nuts or avocado. One should also avoid processed foods (even vegan ones) since these are usually full of salt, sugar and fat.
In addition I would like to say that I try to avoid canned ingredients wherever possible because of the bisphenol A which still lines many cans and is an endocrine modifying chemical (see here for more information) – so if you see a recipe with canned ingredients, I would suggest you try and use an equivalent from a bottle or from scratch.
First here are some basic recipes that everyone probably needs:
- Low fat hummus – Engine2
Here are sites with collections of recipes:
- Engine2 – (run by Rip Esselstyn who is the son of Dr Esselstyn)
- Forks Over Knives website – over 300 searchable recipes including healthy versions of North American Classics.
- Vegan Junction – List of the top 15 oil-free, plant-based recipe websites
- Nutritionstudies.org – Low fat recipes from the author of The China Study
- McDougall Recipes – from Dr McDougall
