Reversal Diet Recipes Plus Additional Oil – 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 Group 1 ingredients comply with Dr. Ornish’s Reversal Diet guidelines. An analysis of the Fat content in some sample Reversal Diet Recipes is included here.

The addition of oils from Group 2 food ingredients adds substantial amounts of fat to these recipes, but the recipes are still appropriate for Dr Ornish’s Prevention Diets. Notice how the addition of small amounts of oil to a recipe dramatically changes its Fat content.

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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Here’s what happens when olive oil is added -

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

Add 1 tablespoon of olive oil while cooking -
Group 2 – Calories = 109
Total Fat = 3.6 g; Saturated Fat = 0.45 g
Fat 30% - Carbs 24% - Protein 51%


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

Add ¼ cup of olive oil to the salad dressing -
Group 2 – Calories = 292
Total Fat = 27 g; Saturated Fat = 3.6 g
Fat 85% - Carbs 19% - Protein 3%


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%


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%

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Here is what happens when olive oil and nonfat mozzarella cheese is added --

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

Add 2 tablespoons of Extra Virgin Olive Oil and top with ¼ cup of nonfat mozzarella cheese -
Group 2 – Calories = 520
Total Fat = 9.1 g; Saturated Fat = 0.9 g
Fat 16% - Carbs 73% - Protein 12%

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Here’s what happens when sesame oil is added –

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 -
Group 2 – Calories = 190
Total Fat = 5.2 g; Saturated Fat = 0.73 g
Fat 25% - Carbs 68% - Protein 4%

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Here is what happens when butter is added --

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

Add 2 tablespoons of butter while cooking the mushrooms -
Group 2 – Calories = 174
Total Fat = 6.1 g; Saturated Fat = 3.7 g
Fat 31% - Carbs 56% - Protein 11%