Reversal Diet Recipes – a look at the numbers ...

Dr Ornish’s Reversal Diet contains about 10% of the calories in fat, and has been proven to reverse disease. The recipes made with his “Group 1” food ingredients comply with Dr Ornish’s Reversal Diet guidelines.

Many people resist preparing and eating these healthy recipes because they think they are bland, boring, or “taste like cardboard”. But, this is not true. These typical Reversal Diet recipes are appetizing and delicious even though they have a very low fat content. And, these are the type of recipes that have been demonstrated to reverse chronic diseases like obesity and diabetes, heart disease and some cancers.

Let’s look at the nutrition analysis of some of these recipes, showing the Fat listed as a percentage as well as the actual amount of Total Fat and Saturated Fat shown in grams. Notice that the percentage shown for the Fat content can vary widely, particularly if the total calories is very small. But, the Fat content in grams is consistently low. And the Saturated Fat content is almost non-existent.

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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Mango and Blueberry Muesli
Group 1 Foods – Calories = 372
Total Fat = 6.2 g; Saturated Fat = 0.66 g
Fat 15% -- Carbs 80% -- Protein 13%

1-2-3 Tasty Morning Scramble
Group 1 Foods -- Calories = 74
Total Fat = 2.4 g; Saturated Fat = 0.42 g
Fat 29% - Carbs 26% - Protein 45%

Multigrain Pancakes with "Strawberry Syrup”
Group 1 Foods -- Calories = 335
Total Fat = 3 g; Saturated Fat = 0.53 g
Fat 8% - Carbs 82% - Protein 17%

Zucchini Frittata
Group 1 Foods -- Calories = 79
Total Fat = 0.2 g; Saturated Fat = 0.0087 g
Fat 2% - Carbs 33% - Protein 70%

Marinated Vegetable Salad
Group 1 Foods - Calories = 53
Total Fat = 0.47 g; Saturated Fat = 0.096 g
Fat 8% - Carbs 100% - Protein 15%

Vegetarian Chili
Group 1 Foods - Calories = 348
Total Fat = 1.8 g; Saturated Fat = 0.17 g
Fat 5% - Carbs 74% - Protein 24%

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

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

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

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

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

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

Sauteed Wild Mushrooms with Polenta
Group 1 Foods - Calories = 123
Total Fat = 0.31 g; Saturated Fat = 0.017 g
Fat 2% - Carbs 79% - Protein 15%

Whole Wheat Penne with Roasted Vegetables
Group 1 Foods - Calories = 450
Total Fat = 2.4 g; Saturated Fat = 0.021 g
Fat 5% - Carbs 84% - Protein 12%

Fat-Free Yogurt Fruit Trifle
Group 1 Foods - Calories = 168
Total Fat = 2.2 g; Saturated Fat = 0.9 g
Fat 12% - Carbs 83% - Protein 14%

Peach Multigrain Griddle Cake
Group 1 Foods - Calories = 156
Total Fat = 1.3 g; Saturated Fat = 0.31 g
Fat 8% - Carbs 80% - Protein 20%