Healing Heart Foundation
Recipes

These quick, simple and easy vegan (no animal products) recipes, each under 10% calories from fat, can reverse and prevent heart disease. All meet guidelines set by Drs. Dean Ornish, John McDougall and Caldwell Esselstyn.

Click on any category and then the recipe name for the complete recipe, including helpful hints and nutritional information, ready for printing on a single page.

Appetizers        Snacks & Treats      Quick Fixes      Gravies & Sauces      
Soups      Main Courses      Desserts


If you're new to this kind of lifestyle, at the bottom of this page
you'll find a section to help you prepare for a new taste adventure.


Appetizers

Gyoza - oriental pot-sticker appetizer

Roasted Garbanzos - nibble on crispy chick-peas

Hummus - Mediterranean chickpea (garbanzo) spread

Vietnamese Temple Rolls - an unfried eggless egg-roll full of greens and surprises

Potato Pearls - savory puffs (can also prepare in advance and freeze till needed)

Pretzels - soft or crispy and all whole wheat

Asparagus Guacamole - the same great taste as with avocados, without the fat


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Snacks and Treats


Kool Kim Chee - Less spicy and lower sodium version of Korean cabbage slaw

Pumpkin Croquettes - savory patties from the Middle East

Mock Shoe (Maque Choux) - slightly spicy, crunchy Cajun-style smothered corn

Veggie Stuffed Spud - total nutrition inside a potato

Chorizo - Mexican style sausage

Summer Soba - easy Asian noodle dish

Double Bran Muffins - dark and moist, full of fiber

Hard Rock Cafe's Creamy Coleslaw - very low-fat clone

Hard Rock Cafe's Bar-B-Q Beans - low-fat clone of the Rock's western flavor treat

Starbuck's Frappuccino - No-fat clone without the caffeine (or with it) for pennies

Brown Rice Veggie Sushi - make your own sushi at home

Chinese Cabbage in Vinegar Sauce - light, bright Oriental sauerkraut cousin

Sausage Patties - for breakfast, sandwiches, won-ton & lumpia filling, and stuffed veggies

Crispy Baked Onion Rings - all the flavor of fried onion rings

Corn Bread Deluxe - oven-bake or microwave in 6 minutes

Roasted Garbanzos - flavor your own crispy nuts

Bettermilk Biscuits - you won't beleive these are fat free and non-dairy

Scottish Scones - for breakfast or an anytime snack

Sports Refresher - 10 cent a bottle Gator-Aid clone

Paté de Faux Gras - to spread on crackers or a sandwich filling

Black Beans that hit The Spot - The Spot restaurant recipe for black beans


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Quick-Fixes


Singapore-style Rice Noodles - mildly curried South-East Asian favorite

Mock Tuna Salad - protein-rich and mercury-free

Pronto Personal Pizza - ready in only minutes

Quick Ramen Okonomiyaki - Japanese savory noodle pancake

Creamy Corn Bisque - thick and creamy potage - or over brown rice, pasta or baked potato

Sloppy Joes - meat lovers and kids of all ages love it

Potato Pancakes (Latkes) - serve with apple sauce or tofu 'sour creme'


Lima Linguini Diablo - less than 10 minutes to the table

5 Minute Bok Choy & Oriental Mushrooms - quicker than calling for Chinese take-out

Seeded Zucchini Steam-Sauté - flavors of three continents

Colcannon - a traditional British dish: creamed kale, leeks & potato

Quick Southwest Skillet Dinner - colorful and tasty

Aztec Bean Salad - mild but tasty bean and corn dish

BeanieWeanie - kids' (of all ages) favorite hot dog and bean casserole

Asparagus Vinaigrette - gourmet treat in less than 5 minutes



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Gravies and Sauces


Don't Be Afraid-O Sauce - an alfredo sauce without fat or dairy

Mighty Mushroom Gravy - heart-healthy gravy for any dish

Dashi - subtle base for soup, stock or noodles

Down Home Bar-B-Que Sauce - create your own favorite flavor

Pickled Onion Relish - sweet, tangy, chutney-like

Pickled Garlic Relish - sweet and tart, but no garlicky odor

Green Tomato Relish - salsa, dip and pasta sauce

Chick'n-Style Seasoning - buillon powder for broth or flavoring

Golden Cheaze Sauce- creamy cheese-like sauce for any purpose

Tomato Tango - a side dish, a relish or a summer salad

Cilantro Chutney - use over vegetables, with curries and as a garnish

Aztec Accent - a dip, salad dressing or taco sauce and more

Sweet and Spicy Bean Curd - quick and easy oriental sauce for rice or pasta

Salsa Negra - Black bean dip, salsa or sauce



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Soups


Eurasian Miso-Lentil Soup - blends with foods of any nation

Minestrone Milano - vegetables, beans and pasta with an Italian flair

Lemony Asparagus Soup - creamy soup with a Mediterranean flavor

Cream of Greens with Noodles - gourmet soup made easy

Instant Creme of Tomato Soup - traditional flavor without the fat or sodium

Creme of Lentil Soup - rich and hearty pottage

ShroomBean Soup - tangy blend of mushrooms and beans soup

Canh Chua - subtly sweet, sour and hot Vietnamese soup

Chili's Southwestern Vegetable Soup - healthier clone of the national best-seller

Lentil Soup (Shorbat Adas) - light but filling, from the Middle-East

Romany Potage - a hearty meal from Gypsy campfires

Sauerkraut Soup Soviet - from Russia with love; Dr. Zhivago's favorite meal

Sweet & Sour Cabbage Soup - a full meal in a bowl

Cajun Gumbo - Louisiana bayou favorite with a hint of a seafood flavor

Gaspacho Granada - refreshing cold vegetable soup


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Main Courses


Green Enchidlada Casserole - South of the border complete meal or potluck pleaser

Fouress (Soba, Spinach & Savory Squash) - East meets West with buckwheat noodles, greens, zucchini and summer squash

A-maiz-ing Noodles - Corn and noodle dish from Pennsylvania Dutch country

Nasi Goreng - Indonesian style 'fried' rice

Zucchini Pomodoro - savory, spicy zucchini (courgette) dish

SpudOnion Casserole - make ahead, cook later easy potluck favorite

Ala Pilaf - nutty and chewy cracked bulgur wheat dish

Polynesian Baked Rice - south seas treat with a hint of the orient

Tropical Beans and Baykin - a new twist to an old bean dish

Polish Cabbage - traditional old-country favorite

Sweet Sioux - native American bean, grain and squash stew

TreatLoaf - whole-grain meatloaf alternative

Artichoke Risotto - rice, artichoke hearts, red bell pepper and 'cheese'

Sumo Stew - Chanko-nabe = big taste but small waist

Enchiladas California - with corn, tofu and smokey chili

Upma - Indian vegetable and bread dish

Bachelor's Bounty - amazingly quick, simple and easy pasta and beans

Jiffy Jambalaya - quick Cajun rice and vegetables

Red Beans, New Orleans Style - from a gourmet magazine's top-ranked restaurant

Savory Lentil Loaf - economical and tasty meatloaf replacement

TexMex Stuffed Peppers - southwestern variation of a traditional classic

CousCous Provençal - Mediterranean mini-pasta with vegan 'feta'

Mock Tuna-Pasta Melt - mock-tuna family casserole

Hungarian Bean Goulash - a culinary visit to Budapest

Cacciatore - single-skillet quick and easy version of 'hunters' stew

Portabella Pomodoro - steak-like mushroom and tomato pasta dish

Mandalay Curry - delicate dish from Myanmar(Burma)

Couscous with 7 Vegetables - Mediterranean tiny pasta

Artichoke and Tomato Alfredo - rich and creamy, without the dairy or fat

Chili Chapultapec - thick and rich - and everyone thinks it's a meat dish

Spaghetti Squash & Zucchini Casserole - great for potlucks - and no serving dish to bring home

Lentils and Rice (Daal Bhaat) - a staple from the builders of the Taj Mahal

Shepherd's Pie - an old English favorite (meat lovers will swear it's not vegetarian)

Savory Oatburgers - fiber-full veggie burgers for pennies each

Stuffed Peppers - meatless traditional dish that's rich in flavor

Bean Burritos - use these for dinner or a treat while traveling

Roasted Eggplant (Mirza Ghassemi) - exotic flavors but not too spicy

Sweet Potato and Green Beans Diablo - devilish delight with a hint of Dijon mustard

Asparagus and Shiitake Risotto - east meets west at Ciao Main Street

Cajun-style Red Beans and Brown Rice - Louisiana bayou-country food

Jamaican Barley Vegetable Confetti - a reggae of tastes and colors

Pocket Potato Gorditas - pitas stuffed with a south-of-the-border potato filling

Ants on the Tree - Schezwan style jai (monk food)

South Indian Lentil Pancakes (Adai) - whole grain and legume crepes

Potato Pasta Pieces (Gnocci) - potato dumplings- use as a pasta or starch

Seafood Flavored Eggplant - an oriental favorite with sea vegetables

Cabbage Casserole - stuffed cabbage, lasagna-style

Spinach and Mushroom Roll-Up Pie - a main dish or a gourmet hors d'oevre

Long Rice and Vegetables Oriental - a Hawaiian staple with rice noodles

Stuffed Onions François - naturally sweet (without sugar) surprise from provincial France

Choy Sum Macau - an Asian cabbage with a delightful new flavor

Bodacious Beans - tasty and different bean meal

Very Veggie Casserole - a comfort meal and a potluck favorite

Pastarisa - high energy rice and bean treat

Okonomiyaki - the step-by-step guide to Japan's soul food


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Desserts


Bavarian Chocolate Struessel - crispy, chewy treat that travels well

Sagu do Vinho - red wine (or grape juice) in a pudding

Crepes - quick and easy filled thin pancakes

Carrot Spice Cake - quick and easy, with old-fashion flavor

Long Life Fortune Cookies - the eggless and oil-less way

Kwik Kookies - fast and simple fruit and oat treat

Very Berry Lemon Cake - choose your berry for a tangy dessert

Cranberry Pumpkin Bars - quick portable snack, dessert or energy bar

Dutch Apple Crisp - quick and easy coffee cake substitute

Tapioca Pudding - old fashioned flavor, fat free and non dairy

Better Un-Butter Brownies - Chocolate decadence and no fat

Buckwheat Pancakes or Waffles - breakfast to warm your heart

Oatmeal Cookies - moist and chewy

Grape-Nuts® Bars - a portable anytime energy pickup

Chocolate Pudding Cake - hard to stop eating



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Preparing for a new taste adventure


 
(1) Starting the New Lifestyle (2) Cooking Methods
(3) Basic Foods (4) Introduction to the Recipes



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©1994, 1996, 2002
Dr. Neal Pinckney
Healing Heart Foundation
      www.kumu.org
All recipes are from the Healing Heart Foundation and the Healthy Heart Handbook.
- creamy (non-dairy) ice tea with a difference

Bavarian Chocolate Struessel - crispy, chewy treat that travels well

Sagu do Vinho - red wine (or grape juice) in a pudding

Crepes - quick and easy filled thin pancakes

Carrot Spice Cake - quick and easy, with old-fashion flavor

Long Life Fortune Cookies - the eggless and oil-less way

Kwik Kookies - fast and simple fruit and oat treat

Very Berry Lemon Cake - choose your berry for a tangy dessert

Cranberry Pumpkin Bars - quick portable snack, dessert or energy bar

Dutch Apple Crisp - quick and easy coffee cake substitute

Tapioca Pudding - old fashioned flavor, fat free and non dairy

Better Un-Butter Brownies - Chocolate decadence and no fat

Buckwheat Pancakes or Waffles - breakfast to warm your heart

Oatmeal Cookies - moist and chewy

Grape-Nuts® Bars - a portable anytime energy pickup

Chocolate Pudding Cake - hard to stop eating



Go to the top

Preparing for a new taste adventure


 
(1) Starting the New Lifestyle (2) Cooking Methods
(3) Basic Foods (4) Introduction to the Recipes



Go to the top


©1994, 1996, 2013
Dr. Neal Pinckney
Healing Heart Foundation
      www.kumu.org
All recipes are from the Healing Heart Foundation and the Healthy Heart Handbook.