The Prevent and Reverse Heart Disease Cookbook: Over 125 Delicious, Life-Changing, Plant-Based Recipes

by Ann Crile Esselstyn, Jane Esselstyn

The long-awaited cookbook companion to the revolutionary New York Times bestseller Prevent and Reverse Heart Disease.“I hope you'll treat yourself to one of these recipes and just open that door. I guarantee you won't close it!"—Samuel L. Jackson   Hundreds of thousands of readers have been inspired to turn their lives around by Dr. Caldwell B. Esselstyn’s Jr.’s bestseller, Prevent and Reverse Heart Disease. The plant-based nutrition plan Dr. Esselstyn advocates based on his twenty-year nutritional study—the most comprehensive of its kind—is proven to stop and reverse even advanced coronary disease, and is built on the message the Esselstyn family has lived by for Your health is truly in your own hands, and what you eat matters. Mother-daughter team Ann and Jane Esselstyn have decades of experience developing delicious, healthful recipes for both their family and Dr. Esselstyn’s many grateful patients. Now, they combine their expertise to offer you the cookbook companion to Dr. Esselstyn’s groundbreaking book, with more than 125 easy and mouthwatering recipes, brimming with nourishment for your heart and your overall health. From their quick and easy meals like Fast Pasta and Greens and delicious “Sloppy Joes” to their indulgent desserts like their signature Kale Cake and Minty Frozen Chocolate Balls, these recipes will empower you to reclaim your health and discover the pleasures of eating plant-based.

Genres: Cookbooks, Health, Cooking, Food, Vegan, Reference, Nutrition

269 pages, Kindle Edition

Published September 2, 2014

About the author

Ann Crile Esselstyn is a relentlessly energetic and creative advocate for the plant-based, whole-food way of life.

She has devoted herself to inventing recipes to prevent and reverse heart disease in support of the research of her husband, Dr. Caldwell Esselstyn, Jr.

Ann never stops looking for ways to bring that important agenda to delicious life, devising ever more practical and powerful ways to shop, cook, and engage even the most reluctant eaters in the plant-perfect diet.

She is a graduate of Smith College and holds a Masters in Education from Wheelock College.

Ann taught English and History for 27 years at Laurel School in Cleveland, Ohio, where she received the Hostatler Award for Outstanding Teaching.

Reviews

[Brat · Rating 5 out of 5]

I have been looking to read the book and the corresponding cookbook and implement the learnings in my life as the way to life. I know it is going to be tough, but i have to make a start somewhere. I got this book from the library and read through it all, making notes of the important things, and taking pictures of the recipes i would like to replicate.

Book reference - My Beef with Meat - rip; the engine 2 diet; written by his son. Rip calls his plan “plant-strong” and the original plan “plant perfect”. Founder of engine 2 - range of products - available at Whole Foods.

The guidelines for those patients with heart disease are simple:
No meat
No dairy
No oil or nuts
Minimal salt and sweetener

12 step program for plant-perfect eating
Eat no meat, pork, fish or fowl. No flesh. None. new research suggests that digesting meat releases a by-product, trimethylamine N-oxide (TMAO), an even stronger predictor of heart disease than cholesterol. Avoid highly processed fake vegan and soy "meats" because they have a lot of oil in them.
Consume no diary products. The protein in dairy is one of the most relevant carcinogens identified.
Eliminate oil! You can use vegetable broth, water, wine, beer or vinegar.
eat whole grain oats. Old fashioned or steel cut oats are good choices. 
Eat whole grains.
Eat greens.
Eat beans and lentils!
Avoid sugar as much as possible. Maple syrup has the least amount of fructose if all sweeteners.
Avoid salt as much as possible. Instead, add vinegar, lemon juice, lime juice or low-sodium hot sauces for flavor.
Steer clear of nuts, avocado, and coconut. Use 1-2 tablespoons of ground flaxseeds or chia seeds daily on cereal and salads - both are excellent sources of omega-3 fatty acids. Occasional sprinkle of sesame seeds is fine.
Drink water! Don’t drink your calories, chew them! You can flavor water; soda water; or seltzer water with slices of orange, Lemon or lime, or splash of orange or apple juice occasionally but never drink juice by the glass on a regular basis.
Read food labels, especially the ingredients. The government allows anything under 0.5 grams of fat to be labeled fat free. 

Kitchen cupboards
Nutritional yeast - great source of protein and has a nice nutty, creamy flavor.
Balsamic vinegar - big bottle of Kirkland is a great basic balsamic vinegar
Hummus. No added oil, or no added tahini.
Tofu - silken lite firm tofu by Mori-Nu is good.
Flaxseed meal and chia seeds - flaxseed should be refrigerated or frozen after being ground. ( need to be ground before consumption)
Bread and flour. Ezekiel bread is made with sprouted grains and contains no added oil.
Non dairy milk
Vegetable broth. 
Beans and lentils
Greens - kale, Collards, Swiss chard, etc.. 

How about smoothies? Avoid smoothies. The fiber is finely grounded and rapidly swallowed without the benefits of mixing with helpful bacteria in the mouth The sugar is separated from the fiber of the fruit, bypasses salivary digestion, and waits in a surge of glucose. The fructose enhances inflammation and causes endothelial injury.
Chew your food.

Is it all right to drink coconut water? Coconut water is 8 percent saturated fat and about 50 percent sugar. Save your money and don't buy it.

[Paula · Rating 4 out of 5]

This is a compendium to the book by her husband and to be honest (thus the 4 stars) I much prefer the recipes in the original book - by far better in my opinoin. With that said, while I had been neglectful in doing a lot of cooking over the years, eating plant based now has forced me to get out old recipes and rework them so that they comply. We preferred to go more the asian way than mexican (prior to eating this way mexican was a type of food we never cared for) and now we eat a lot of lovely, tasty foods - really it doesn't take a lot more time. Some prep work and grocery shopping once a week and then each day you are good to go. Just as fast as doing the drive thru or ordering in or sitting and waiting in a restaurant so just a new adjustment!

[Muriel Reilly · Rating 5 out of 5]

One of my most favorite cookbooks!
Every recipe is simple, delicious and healthy!
Ann & Jane are excellent recipe creators and if you haven't caught their YouTube channel, please treat yourself! They are witty, fun and a joy to watch!

[Rebecca Hale · Rating 4 out of 5]

Great book for setting up a whole food plant based diet!

[Susan B · Rating 3 out of 5]

There are a handful of recipes I'd like to try in this book, including cauliflower steaks. If I can sell them on my husband, who doesn't care for cauliflower, I'll change my rating to 4 stars!

In the meantime, for me the most valuable part of the book were the several tips for preventing and reversing heart disease(possibly a sum up of the book on which this one is based). A couple that I will be adding to my already healthier choices are - eat your food, don't drink it; and completely eliminate oils.

[Dr. Ashori · Rating 5 out of 5]

A recipe book like this is great because it accompanies the context of the main book for those who are trying to reverse or manage major atherosclerotic conditions. The recipes have dessert and richer foods and licker snacks and come from many different cultural background. I have bookmarked a few favorites which I am going to try.
I recommend buying this book instead of borrowing it from the library or getting it on the kindle - I think it's easier to just have the physical book to follow the recipes.

[Mona · Rating 4 out of 5]

Love this whole food, plant-based, no oil cookbook. There is a great Getting Started and a Q&A section and in the beginning of the book. I read it quickly over Christmas break and have already made a few of the recipes which were delicious. The only reason I gave it 4 stars instead of 5 is that while there are lots of pictures, there isn't one for every recipe which I like.

[Morganna Anholt · Rating 5 out of 5]

I am Not Vegetarian / Vegan but...

Here is the thing I am a out of control diabetic searching for control and tasty veggie alternatives without resorting to processed foods.

After reading your book and recipes I am so excited to give many a try and hopefully gain some control. So thank you for the inspiration. I am truly looking forward to trying alot of your recipes

[Christine Scott · Rating 5 out of 5]

I literally want to make everything in this cookbook and I actually think I will! That never happens when I get a cookbook!

If you are looking to add more plant-based foods to your diet and cut back on oils, there are so many simple ideas here! I’ve tried just a few so far and they were easy and delicious.

[Jo Donoghue · Rating 5 out of 5]

Excelllent discovery that oil is the culprit for so many DISeases in our country. Thank you for your perseverance to help the rest of us out. The recipes are delicious. Going out to eat is har as the rest of the world is still sleeping when it comes to prevention. Wake up America and get Plantstrong!!!

[Susan · Rating 5 out of 5]

I started reading the cookbook last evening and finished it this morning. Making my shopping list and ready to try out some new recipes. The salad dressings alone are worth getting your hands on this book.

[Danya Wilson · Rating 5 out of 5]

INCREDIBLE !! ... and I love following Jane Esselstyn on her YouTube channel where she and Ann cook all the recipes !! This book completely changed my health ... and I love every recipe !! Fun, simple, and healthy !! 💕🦋

[Gail · Rating 5 out of 5]

This program is life-altering, and this cookbook makes it easy and delicious! Added bonus: the author, Ann Crile Esselstyn, and her daughter, Jane Esselstyn, demo these recipes on their YouTube channel and they’re absolutely delightful!

[Michael · Rating 5 out of 5]

so much yum!

This is just what I was
Poking for in a plant based co iBook! I am looking forward to making all of the recipes and feeling great!

[Kathy · Rating 4 out of 5]

I always get cookbooks first from Library, this one solely for the recipes being Whole Foods Plant-Based. It's a keeper, will get my own copy to add to my collection!

[Lake County Public Library · Rating 4 out of 5]

Very good advice and recipes for living a healthier life.

-- Sibylle, Dyer-Schererville Branch

[Michael · Rating 5 out of 5]

Following Dr Esselstyn Whole food plant based diet. Lost 35 lbs, off blood pressure medicine, reduced Cholesterol.
Highly recommend.

[Lyvia · Rating 4 out of 5]

This is an excellent follow-up to Dr. Esselstyn's book: Prevent and Reverse Heart Disease. His wife and daughter are the cook book's authors, and have packed a lot of information and suggestions into it. Dr. Esselstyn has written a short and very informative introduction .

As a reader living outside of the US, I have found that the references to brand name ingredients are frustrating, as most of the suggested brands do not exist where I live. But the recipes and techniques are helpful anywhere in the world that a person wants to have a healthier heart and circulatory system. Most of the ingredients are fresh foods, and that is the emphasis of the book: eat low on the food chain, add lots of green vegetables and fresh fruit to your daily regime, and get enough protein from beans and whole grains. Lots of attractive color photographs and encouraging advice.

[George S · Rating 5 out of 5]

One of my favorite cookbooks. Fairly fast, easy, and very tasty recipes that also fit my diet, which is based upon her husband's Prevent and Reverse Heart disease program. One of the two cookbooks that I find that I use the most. The other is Jennifer Raymond's The Peaceful Palate cookbook.

I also have about 20 other cookbooks that I use just a few recipes out of, and mainly keep on hand as references.

If you've had a heart attack, as I have, and are attempting to reverse heart disease, then this is a good cookbook for you. Just make sure to read Chapter 5 of Dr. Esselstyn's "Prevent and Reverse Heart Disease," called "Moderation Kills"; I must have missed that, because I was already on the diet about 80% of the time, until my heart attack, and now I'm on it 100% of the time. A heart attack kind of gets your attention, and helps to keep you from deviating from your diet.

[T.L. Cooper · Rating 4 out of 5]

I bought The Prevent and Reverse Heart Disease Cookbook by Ann Crile Esselstyn and Jane Esselstyn when it was released in 2014. I've used it several times though there are several recipes in it I've yet to make. Most of the recipes are quite easy to make and offering interesting flavors. It's a wonderful cookbook for those just starting on a plant-based diet or those looking to add some simple but tasty recipes to their plant-based diet. I've made some of the recipes for friends who quite enjoyed the food even though they haven't adopted a plant-based diet. The Prevent and Reverse Heart Disease Cookbook offers a nice variety of recipes to appeal to differing moods and taste preferences offering options for me to keep trying .

[Lucy · Rating 4 out of 5]

The idea of cutting out nuts and avocado makes me sad. But this book gave me some practical ideas on how to make some of the foods that would normally include those things. There was a mixture of simple recipes, like three ingredients, and those that had a lot more ingredients and prep time that you might choose for a special meal. I have earmarked a few of them and want to try them in the next week, and I'm reserving the 5th star until I see if some of their base recipes are something I can actually incorporate. (Sorry...cooked greens sounds so...yuck...but I'm willing to try some of their variations.)

[Warren Green · Rating 5 out of 5]

It's hard to believe that I sat across the table from this man, and his wife, Ann, just a few years ago.
While we do have some similarities, like fathers who died young, I hope in the future, to contribute something more to our healthcare system, than what I've accomplished so far.

For something more, from Caldwell Esselstyn, youtube Processed People Extended Talks

[Monique Guilland · Rating 5 out of 5]

It's got the basics (how to caramelize onions without oil, cook kale, roast red bell peppers, etc.) plus a bunch of super tasty-looking low-fat, whole-food, plant-based recipes that are mostly easy to prepare with not too many ingredients and no (that I could find) ingredients you couldn't easily find in Walmart or other grocery store in America.

[John Warner · Rating 5 out of 5]

Great stuff - my partner has some heart issues and also needs to lose weight. I need to lose weight and have diabetes. So the recipes from here are invaluable.

On my easy access cook book shelf - for easy reference unlike others which are for inspiration only now.

[Elio · Rating 5 out of 5]

Extraordinario compendio de recetas sin carne. Con toneladas de sugerencias para aumentar el sabor sin añadir sal ni azúcar. Muy importante los doce pasos para una salud consolidada libre de afecciones cardiacas.

[Holly · Rating 5 out of 5]

I love this book. I have some new favorite recipes that came out of this book. A nice basic plant based cookbook to have in your kitchen. Mommy's Mushroom Gravy served over mashed potatoes is what real comfort food is all about.

[Tammy · Rating 5 out of 5]

Love this cookbook! We have tried many of the recipes in this book and have enjoyed every one of them. Can't say we have any particular favorites, but I know we have several on repeat mode!

[Kim Veach · Rating 5 out of 5]

Delicious recipes that follow the Esselstyn plan.

[Rikki Arundel · Rating 5 out of 5]

Great easy to cook recipies

[Janet · Rating 2 out of 5]

A few interesting recipes, but overall, waaaay too austere. No Oil?!