banner photo: alan cleaver
"Food is an important part of a balanced diet."  Fran Lebowitz

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Dr. Dean Ornish, MD, discusses the why diet change 'right now' can be based on good scientific studies.  He makes reference to Dr. John A. McDougall, MD, whose latest book is The Starch Solution.
There is only one way we can add cholesterol to our diet: animal foods.
Here are some facts from recent studies about cholesterol.


Fruit Cups      
Serves 1                     Gluten Free

Apple: 1 apple, chopped; ¼- ½ c. applesauce (unsweetened); 1-2 T. raisins; 1 T. walnuts, chopped.  Mix all ingredients & top with cinnamon.  (2 points)


Pear-Banana: 1 pear, chopped; 1 banana, sliced; 1 T. honey; 1 T. pecans, chopped, 1 t. flax seed, ground.  Mix pear and banana; drizzle with honey and top with pecans & flax seed. (3 points)


Citrus: ½ c. pineapple, crushed or chopped (unsweetened); ½ orange, sections cut-up; ½ c. grapefruit, cut-up; 1 T. shredded coconut, unsweetened.  Mix fruit and top with coconut. (1 point)

   Berry: Mix or layer blueberries with 6-oz., plain, Greek-style, SO Delicious almond yogurt.   (2 points)

1/2 cup buckwheat groats, hulled, sprouted
1 cup berries
1/2 cup pumpkin seeds, unsalted
1 teaspoon flax seed, ground
1 cup almond milk (30 calorie)

stevia to taste

The night before, place groats a container and cover with filtered water to one inch above the seeds. The seeds should be in the dark overnight. In the morning drain off the water through a screen strainer several times. You may see tiny sprouts as pictured.

Mix all ingredients and divide bewteen two cereal bowls and serve.
Sprouted Cereal
Gluten Free
Serves 2 
(3 points per serving)  

Breakfast Burrito
Serves 4     (6 points)

4-8" flour tortillas
2-3 potatoes, peeled, diced
1 small onion, diced
2 stalks celery, chopped
4 Roma tomatoes, diced
1 cup picante sauce, mild
salt & pepper
In a small amount of water in a saucepan heat all vegetables on medium heat to soften, except tomatoes, stirring frequently.  Salt and pepper.  Wrap tortillas in a dish towel and heat in a microwave 1 minute.  Fill each tortilla with 2 tablespoons of potato mix.  Top with salsa and tomatoes.
“You're thinking I'm one of those wise-ass California vegetarians who is going to tell you that eating a few strips of bacon is bad for your health. I'm not. I say its a free country and you should be able to kill yourself at any rate you choose, as long as your cold dead body is not blocking my driveway.”     Scott Adams      

Copyright © 2013 The Perfect Diet Cookbook, L.L.C.  All rights reserved.