Category Archives: Recipes

Beef Stroganoff by Paula Dean – Food Network

This recipe is published by Paual Dean on the Food Network web site.

This original recipe had the highest calorie content of all 5 recipes, and exceeds the typical American diet statistics of 30% – 40% Fat. With Total Fat = 61 grams or 55% of total calories, its fat content is very high. But, it can be modified, reducing Fat content to 8 grams or 16% of Total Calories, bringing it to the healthy end of Ornish’s nutrition Spectrum, in the Asian diet nutrition range. Modifications are listed after the jump. Continue reading →

Beef Stroganoff by Rachal Ray – Food Network

This recipe is published by Rachal Ray on the Food Network web site.

This original recipe exceeds the typical American diet statistics of 30% – 40% Fat. With total Fat = 52 grams or 56% of total calories, its fat content is very high. But, it can be modified, reducing Total Fat to 6 grams, or 11% of Total Calories, bringing it to the healthy end of Dr. Ornish’s nutrition Spectrum, in the Reversal Diet range. Continue reading →

Beef Stroganoff by Whole Foods Market

This recipe is published by Whole Foods Market on their web site.

This original recipe resembles the typical American diet statistics. With total Fat = 26 grams or 36% of total calories, its fat content is too high to conform to the nutrition guidelines recommended by our Nutrition and Medical Experts. But, it can be modified, bringing it much closer to the healthy end of Dr. Ornish’s nutrition Spectrum. The modifications tested in our nutrition analysis are listed after the jump. Continue reading →

Mushroom Stroganoff by Neal Barnard MD at NutritionMD

This recipe is published by Dr. Neal Barnard on his NutritionMD web site.

This unmodified recipe fits Dr. Ornish’s Reversal Diet guidelines, with a Total Fat content = 3.5 grams or 6% of total calories. It includes soy milk and cornstarch to develop a creamy texture. And, it uses several kinds of mushrooms to develop a “meaty” flavor and texture instead of the typical steak in most stroganoff recipes.

See a comparison of the fat content in this recipe to 4 other “Creamy” stroganoff recipes here. A more detailed nutrition analysis for this recipe is after the jump. Continue reading →

Creamy Mushroom Stroganoff by Dean Ornish, MD

This recipe is published by Dr. Ornish in his book, Everyday Cooking with Dr. Dean Ornish. You can buy the book here.

This recipe fits Dr. Ornish’s Reversal Diet guidelines, with a Total Fat content = 4 grams or 5% of total calories. It includes non-fat sour cream and cornstarch, a technique to replace cream in pasta sauces which is also described in his book. And it uses a soy meat alternative, Boca Burgers instead of the typical steak in most stroganoff recipes.

See a comparison of the fat content in this recipe to 4 other “Creamy” Stroganoff recipes here. A more detailed nutrition analysis for this recipe is after the jump. Continue reading →

Martha Stewart Living Cookbook – “fit to eat recipes”

We’ve seen overwhelming data that show a low fat, whole food, vegan diet can prevent and even reverse chronic disease. There are thousands of delicious and elegant recipes that fit these healthy Diet Guidelines. Many recipes that fit these criteria are published in Celebrity Chef and other popular cookbooks – but not necessarily listed as healthy recipes. Or many recipes in these popular cookbooks can be easily modified to fit our healthy Diet Guidelines.

People who think that low fat, whole food, vegan recipes are dull and unappetizing are wrong. Continue reading →

Rigatoni with Squash and Prawns

Recipe Makeover

This is a delicious AND elegant dinner recipe that is inspired by Giada De Laurentiis who showed the original recipe as a main course for her husband and guests before they enjoyed an evening at the symphony. (You can find more of Giada De Laurentiis‘ delicious recipes in her cookbooks available on Amazon.)  The original recipe is made with processed foods, dairy protein, and has a fat content typical of American diets. The Modified Recipe is closer to the guidelines in our Nutrition Strategy by using whole foods and eliminating or replacing the fatty foods and dairy products. Continue reading →