A Perfectly Perfect Dinner

A Perfectly Perfect Dinner

Dr. Dean Ornish’s recipes for a healthy heart

On learning they have coronary heart disease, many triple-bypass candidates probably wish they could go back in time to change their eating, exercise, or smoking habits. Time travel, of course, isn’t an alternative to heart surgery. But researchers have found that making immediate lifestyle changes just might reverse even the most severe case of heart disease.

Since 1977, Dr. Dean Ornish has been researching ways to prevent and actually reverse heart disease.

In several studies since then, Ornish and his colleagues have shown that the progress of heart disease can sometimes he reversed without surgery or cholesterol-lowering drugs. Their prescription: a diet low in fat and cholesterol, moderate exercise, more effective stress management, and quitting smoking. A bonus: patients who followed Ornish’s regimen lost an average of 22 pounds during the first year.

Ornish’s eating program for reducing heart blockage and losing weight focuses on the type of food you eat instead of the amount. Because the dishes he suggests are very low in fat, you get full before downing too many calories.

Photo by Elena

Many of his recipes, created with the help of some of the country’s most famous chefs, have been printed in Ornish’s two latest books: Dr. Dean Ornish’s Program for Reversing Heart Disease (Random House, 1990), and Eat More, Weigh Less (HarperCollins, 1993). Hillary Rodham Clinton has even asked Ornish to help introduce his heart-healthy menus at the White House.

So which low-fat, low-cholesterol dishes does Ornish consider tasty enough to serve his own dinner guests?

Below is the menu for one of Ornish’s favorite meals. All of the following recipes were created by chef Jean-Marc Fullsak at the California Culinary Academy in San Francisco.

Chinese Dim Sum

Do not stack these dumplings while forming or steaming or they will stick together. Serve them with a small bowl of Manchurian Sauce, Chinese Barbecue (hoisin) sauce, and/or mustard.

Makes 32 dumplings – serves 8.

• 1/4 cup mung beans, peeled and soaked for 4 hours.
• 3/4 cup vegetable stock.
• 1/2 cup blanched frozen or fresh peas.
• 1/2 cup sliced and blanched napa cabbage leaves.
• 1/2 cup chopped green onion.
• 1/2 cup oven-roasted and chopped onion.
• 1/4 cup egg whites.
• 1 tablespoon soy sauce.
• 1 tablespoon minced lemongrass
• Salt.
• 32 potsticker skins (rounds).

Directions:

1. In a small saucepan, combine the mung beans and stock. Bring to a boil and simmer, tightly covered, for 30 minutes, or until the beans are soft.
2. Transfer the beans to a food processor or blender and puree until smooth. Transfer the beans to a medium-size bowl and add the peas, cabbage, green onion, roasted onion, egg whites, soy sauce, and lemongrass. Stir to combine. Season to taste with salt.
3. To form the dumplings, moisten the edge of a potsticker skin with water. Place a scant tablespoon of filling slightly on the center on a skin, fold the dough over to form a half moon, and pinch the edges to seal. Lace it a bamboo steamer and steam for ten minutes. Should be served immediately.
4. The filling can be prepared and refrigerated up to six hours ahead of time.
5. Serving size – 4 dumplings. Includes: 139 calories; 1.7 grams fat. 0 milligrams c cholesterol. 555.4 milligrams sodium without added salt.

Black-eyed Pea Salad

This very colorful and extremely tasty salad would also serve well as an entrée. Prepare and refrigerate it up to 24 hours ahead of time.

Makes 6 cup. Serves 6 to 8.

• 2 1/2 cups frozen black-eyed peas
• 1 large ear of corn to yield 1 cup fresh corn kernels
• 1 cup finely diced celery
• 1 cup finely diced red bell pepper
• 1 1/2 teaspoons minced red onion
• 1/4 cup whole cilantro leaves
• Freshly ground black pepper
• Salt.

Directions:

1. Bring six cups of water to a boil. Add the black-eyed peas. Let the water return to a boil and cook for 20 minutes, or until just tender. Drain and refresh under cold running water. Drain well and set aside.
2. In another pot, bring six cups of water to a boil. Add the corn, carrots, and celery. Blanch for approximately one minute or until just tender. Drain and refresh under cold water. Drain well.
3. In a large bowl, combine the peas, corn, carrots, celery, red bell pepper, and onion. Pour the vinegar over and toss well. Allow to stand for at least 30 minutes at room temperature.
4. Thirty minutes before serving, add the cilantro and toss well. Season to taste with pepper and salt. Serve.
5. Serving size – 1 cup. Includes – 145 calories, 1 gram fat, 0 milligrams cholesterol, 342,1 milligrams sodium without added salt.

Tomato consommé

This might look intimidating at first glance, but it is actually quite easy and a lot of fun to make. For an interesting flavor, try one tablespoon pepper vodka stirred into each serving. This consommé can also be used as a soup stock or braising liquid. Prepare it and refrigerate for up to one week or freeze for up to six months.

Makes 4 cups – serves 3 to 4.

• 1 pound tomatoes, peeled, seeded, and quartered
• 3 cups tomato juice or vegetable juice cocktail
• 3/4 cup chopped celery
• 3/4 cup chopped leeks
• 1/2 cup chopped fresh parsley
• 2 whole cloves
• 1 clove garlic
• 1/2 bay leaf
• 1 1/2 tablespoons tomato paste
• 1 teaspoon dried thyme
• 1 teaspoon coriander seeds
• 2 cups vegetable stock
• 6 egg whites with their shells
• Cayenne
• Salt
• 1 small tomato, peeled, seeded, and cut in 1/4-inch dice
• 1 tablespoon chiffonaded basil or chopped tarragon leaves.

Directions:

1. In a food processor or blender, combine the tomatoes, tomato juice, celery, leeks, parsley, cloves, garlic, bay leaf, tomato paste, thyme, and coriander seed. Puree thoroughly.
2. Pour the pureed mixture into a large nonrecreative pot. Warm the vegetable stock and add it to the puree. Bring to a boil, then simmer, covered on low heat for 12 to 15 minutes. Turn off the heat and allow the soup to cool for 30 minutes.
3. Add the eggshells and whites to a stainless steel bowl. Crush the eggshells and beat the egg whites just enough to break them down. Slowly pour small amounts of the shells and whites into the warm soup, whisking continually to prevent the eggs from cooking.
4. Place the pot over medium-high heat and continue to whisk the mixture as it comes to a boil.
5. When the soup reaches a boil, stop whisking and simmer, uncovered, for 5 to 10 minutes. Stir periodically so that the eggshells have contact with the soup.
6. As a white foam rises to the surface, ladle it into a cheesecloth-lined strainer or a large coffee filter. After all or most of the foam has been removed, stain the hot soup through the foam into another clean bowl.
7. Season to taste with the cayenne and salt. Pour into individual serving bowls and garnish with the chopped tomato and herbs. Serve hot.
8. Serving size – 1 cup. Includes – 66 calories, 0,5 gram fat. 0 milligrams cholesterol. 557.8 milligrams sodium without added salt.

Vegetarian Chili

This is very spicy and flavorful. Try it with fresh corn tortillas and rice with a generous helping of a cool vegetable salad. Or serve it with a green salad for a complete dinner.

You can prepare and refrigerate this two to three days ahead of time. You can also freeze it for up to three months, although the corn may darken somewhat over time.

Makes 7 cups. Serves 4 to 7.

• 1 cup plus 2 tablespoons vegetable stock
• 3/4 cup diced carrots
• 1 cup dices onions
• 1 cup diced green bell peppers
• 1 cup diced celery
• 1 tablespoon dried oregano
• 1 teaspoon dried thyme
• 1/2 teaspoon ground cumin
• 1 1/2 teaspoons chili powder
• 4 ounces minced canned jalapeno peppers, or to taste
• 2 cups chopped tomatoes
• 3 cups cooked pinto beans
• 1 cup fresh corn kernels
• 1 1/2 tablespoons red miso paste
• 1 tablespoon lemon juice
• 1 teaspoon red wine vinegar
• 1 teaspoon salt
• Freshly ground black pepper
• 1/2 cup chopped fresh cilantro
• Additional chopped cilantro.

Directions:

1. In a large nonstick pan in two tablespoons vegetable stock, “sweat” the carrots, onions, green and red bell peppers, and celery for four to five minutes. Add the garlic, oregano, thyme, coriander, cumin, chili powder, jalapenos, tomatoes, pinto beans, and remaining vegetable stock.
2. Bring to a boil, reduce the heat, and simmer for 20 minutes. Add a little extra vegetable or bean liquid if a “saucier” chili is desired. Add the corn kernels and simmer for seven minutes.
3. In a small bowl, combine the red miso, lemon juice, and vinegar until dissolved. Stir into the chili with 12 cup of cilantro, Season to taste with the salt and pepper. Serve hot, with the additional chopped cilantro.
4. Service size – 1 cup. Includes – 203 calories. 1,4 grams fat. 0 milligrams cholesterol. 622 milligrams sodium.

Pear Rice Pudding with Kiwi Sauce

This delicious dessert could also be served warm as a tasty breakfast. The brown rice gives a chewy, nutty flavor that nicely complements the fruit. For a softer texture, cook the rice for 10 to 15 minutes longer. The sauce in very tasty, but this pudding could be served without it.

Makes 6 cups. Serves 6 to 8.

• 1 cup uncooked brown rice
• 2 cups nonfat milk
• 1 large apple, peeled, cored, and cut in 1/2-inch dice
• 4 pears, peeled, cored, and cut in 1/2 inch dice
• 1/4 cup water
• 4 tablespoons honey
• 1 teaspoon pure vanilla extract
• 1/8 teaspoon ground cinnamon
• 1 pound kiwis, peeled and roughly chopped
• 1 teaspoon sugar.

Directions:

1. In a medium-size saucepan, combine the rice and milk. Bring to a boil. Reduce the heat and simmer for one hour. Set aside.
2. In the meantime, in a second medium saucepan, combine the apples, pears, water, honey, vanilla, and cinnamon. Bring to a boil, reduce the heat, and simmer for 10 minutes, or until quite tender but not mushy.
3. In a food processor bowl or blender, combine the kiwis and sugar. Puree until smooth. Strain to remove the seeds if desired.
4. Combine the rice and fruit mixtures thoroughly. Serve warm or at room temperature with or without the kiwi sauce.
5. Serving size – 3/4 cup. Includes – 160 calories. O.8 gram fat. 1.1. milligrams cholesterol. 34.8 milligrams sodium.