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We present a daily menu consistent with the principles of the Ornish diet. It is worth taking advantage of it, because the Ornish diet ensures a 36-40% decrease in cholesterol levels within even 4 weeks - comparable to the use of drugs - and the reversal of atherosclerotic changes (after a minimum of a year).
Ornish dietis a low-fat vegetarian diet, which does not mean that itsmenuis to be monotonous and the recipes are complicated. Here is a full daysample menufor those who want to try the Ornish diet.Breakfast
- Cinnamon porridge with dried fruits
1/2 cups of oatmeal soak the night before in a glass of light soy milk, 1/4 teaspoon cinnamon and 2 finely chopped dried figs, refrigerate, heat in the morning and add finely chopped apple and 1/2 cup frozen or fresh berries; eat warm.2nd breakfast2 slices of wholemeal bread with tofu cottage cheese: a cube of natural tofu, 1/2 medium avocado, 1-2 tablespoons of lemon juice, mix in a blender with a pinch of pepper, you can decorate with slices of cucumber, radish and dill or chives; for a different taste, you can add, for example, curry, marjoram, tomato puree, chopped garlic.
Lunch
- Potato and chickpea salad
a can of chickpeas or 1 1/2 cups cooked chickpeas, 3 finely chopped tomatoes, large cooked potato, apple and 1/2 diced cucumber, 1/2 chopped red onion, 3 tablespoons apple cider vinegar, 3 cups spinach leaves, 3 cups lamb's lettuce, 2 crushed garlic cloves, a tablespoon of chopped parsley, pepper (for 2 servings)
Snack
- Carrot-apple-celery cocktail with ginger
mix 2 carrots, 2 celery stalks, an apple, a slice of fresh ginger with 1 / 2-1 cup of water.Dinner
- Bean cutlets:
a can of black or white beans, a can of uns alted tomatoes, 1/3 green chilli, 2 cloves of garlic, a teaspoon of onion powder, 5 tablespoons of chopped green onions, a cup of coarsely grated carrots mix in a blender, add a cup of chopped parsley and 1 and 1/2 cup oatmeal, mix and set aside for 10 minutes, then form chops, bake them in the oven withoutfat until golden brown + 1/2 bag of buckwheat and 2 cooked beetroots (for 3 servings). Mix of lettuces with orange dressing: mix 4 cups of the salad mix with the dressing prepared from 3 tablespoons of humus, i.e. chickpea paste, 2 tablespoons of balsamic vinegar, 3 tablespoons of orange juice, teaspoons of Dijon mustard, 1/2 teaspoon of grated ginger, a pinch of red pepper (for 3 servings) NOTE! The caloric content of the menu must be individually adjusted to each patient.
Prepared by: Małgorzata Desmond dietitian, specialist in nutrition and lifestyle medicine at the Gamma Medical Center in Warsaw, co-founder of the "We know what we eat" FUndation
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