Prevention Diet Recipes – a look at the numbers …

Dr Ornish’s Reversal Diet has been proven to reverse chronic diseases like obesity and diabetes, heart disease and some cancers. The recipes made with his Group 1 food ingredients comply with Dr. Ornish’s Reversal Diet guidelines.

These recipes start out as Reversal Diet recipes, with all Group 1 food ingredients. Notice how the addition of ingredients from Dr Ornish’s Groups 2 through 5 food ingredients modifies a Reversal Diet recipe, typically with the addition of too much fat. However, the recipes are still appropriate for Dr. Ornish’s Prevention Diets.

In future posts, we’ll actually cook these and similar healthy recipes, showing pictures of them and include preparation tips and techniques.

These Sample Recipes are recommended by Dean Ornish MD –
Source: Recipes by Art Smith – all are published in The Spectrum by Dean Ornish, MD. Dr Ornish’s books include hundreds of healthy recipes. Buy them here.

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Asian Noodle Salad
Group 1 – Calories = 160
Total Fat = 1.8 g; Saturated Fat = 0.24 g
Fat 10% – Carbs 81% – Protein 5%

Add 1 tablespoon of sesame oil to entire recipe
Group 2 – Calories = 190
Total Fat = 5.2 g; Saturated Fat = 0.73 g
Fat 25% – Carbs 68% – Protein 4%

Add 1 tablespoon of sesame oil to entire recipe and 3 oz shrimp per person
Group 2 + 3 – Calories = 258
Total Fat = 6.5 g; Saturated Fat = 0.73 g
Fat 23% – Carbs 51% – Protein 23%

Add 1 tablespoon of sesame oil to entire recipe and 1 chicken breast per person
Group 2 + 3 – Calories = 224
Total Fat = 5.4 g; Saturated Fat = 0.78 g
Fat 22% – Carbs 60% – Protein 16%

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Roasted Tomato Soup
Group 1 – Calories = 59
Total Fat = 0.8 g; Saturated Fat = 0.0026 g
Fat 12% – Carbs 90% – Protein 14%

Drizzle 2 tablespoons of Extra Virgin Olive Oil on the soup
Group 2 – Calories = 99
Total Fat = 5.3 g; Saturated Fat = 0.59 g
Fat 48% – Carbs 54% – Protein 8%

Drizzle 2 tablespoons of Extra Virgin Olive Oil on the soup, plus add 3 grilled shrimp per person
Group 2 + 3 – Calories = 113
Total Fat = 5.6 g; Saturated Fat = 0.59 g
Fat 44% – Carbs 48% – Protein 17%

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Sweet Corn, Black Beans, and Tomato Salad
Group 1 – Calories = 178
Total Fat = 1.5 g; Saturated Fat = 0.17 g
Fat 7% – Carbs 83% – Protein 16%

Add 2 tablespoons of Extra Virgin Olive Oil to the beans
Group 2 – Calories = 237
Total Fat = 8.2 g; Saturated Fat = 1.1 g
Fat 31% – Carbs 62% – Protein 12%

Add 2 tablespoons of Extra Virgin Olive Oil to the beans, plus 3 oz grilled chicken breast per person
Group 2 + 4 – Calories = 305
Total Fat = 8.6 g; Saturated Fat = 1.2 g
Fat 25% – Carbs 51% – Protein 28%

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Fennel and Arugula Salad with Fig Vinaigrette
Group 1 – Calories = 124
Total Fat = 0.58 g; Saturated Fat = 0.054 g
Fat 4% – Carbs 99% – Protein 6%

Add 3 oz grilled salmon per person
Group 3 – Calories = 215
Total Fat = 4.4 g; Saturated Fat = 0.7 g
Fat 19% – Carbs 57% – Protein 27%

Add 3 oz grilled chicken breast per person
Group 4 – Calories = 189
Total Fat = 1.2 g; Saturated Fat = 0.054 g
Fat 6% – Carbs 64% – Protein 36%

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Pear, Butter Lettuce, and Fresh Herbs with Honey-Infused Vinaigrette
Group 1 – Calories = 115
Total Fat = 7 g; Saturated Fat = 0.9 g
Fat 55% – Carbs 49% – Protein 5%

Add 3 oz grilled salmon per person
Group 2 – Calories = 207
Total Fat = 11 g; Saturated Fat = 1.5 g
Fat 47% – Carbs 27% – Protein 27%

Add 3 oz grilled chicken breast per person
Group 4 – Calories = 181
Total Fat = 7.7 g; Saturated Fat = 0.9 g
Fat 38% – Carbs 31% – Protein 36%

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Curried Vegetable Hot Pot
Group 1 – Calories = 281
Total Fat = 2.2 g; Saturated Fat = 0.027 g
Fat 7% – Carbs 81% – Protein 13%

Add shrimp to the entire recipe
Group 3 – Calories = 311
Total Fat = 2.7 g; Saturated Fat = 0.027 g
Fat 8% – Carbs 74% – Protein 19%

Add shrimp plus coconut milk to the entire recipe
Group 3 + 4 – Calories = 440
Total Fat = 17 g; Saturated Fat = 13 g
Fat 35% – Carbs 53% – Protein 15%
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