If you have been diagnosed with a raised blood cholesterol level you might have been told that you will need to take cholesterol lowering drugs for the rest of your life.

Well, that’s not true…you don’t have to.

Raised blood cholesterol is a curable problem, not merely a treatable one.

You don’t need to take cholesterol lowering drugs for the rest of your life just because someone told you that you have an abnormally raised level of cholesterol in your blood.

If you are willing to do the four things that I will show you here, you will make your cholesterol normal in as little as 14 days and keep it low for the rest of your life without needing to use any cholesterol lowering drugs.

Like several patients of the renowned American heart doctor Dr Esselstyn who were able lower their cholesterol back to normal within 2 weeks. Your cholesterol will become normal too within a short space of time.

The images below show the cholesterol profiles of two of Dr Esselstyn’s patients 10 days after they started using the solution that I am about to reveal to you.

The first image shows the cholesterol and heart muscle perfusion profiles of a 58 year old school bus driver who was able to get his cholesterol down from 261 to 126 in 10 days after he used the solution that I am about to show you.

lower-your-cholesterol-without-pills

The second image shows the results of cholesterol and heart muscle tests of a 75 year old retired tool and dye maker who was able to lower his cholesterol from 248 to 137 in 10 days using the same solution.

lower-your-cholesterol-without-pills2

You will be doing exactly what these patients did to make their cholesterol normal and hopefully get the same results they did.

But to do this effectively you must first of all understand how cholesterol gets raised in your blood in the first place.

How cholesterol gets raised in the blood

There are four key factors that raise the level of cholesterol in the blood.

They are

1 Saturated fat

2 Dietary cholesterol

3 Animal protein

4 Weight gain\body fat

When you routinely eat foods that contain saturated fat, cholesterol and animal protein your cholesterol level gets raised. Foods that contain those “nutrients” are usually animal based products like meat and dairy.

People who routinely eat meat and dairy have the highest levels of cholesterol in the blood as are people who are overweight.

And it really doesn’t matter if it is “low fat” dairy or skinless white meat that you eat. They raise your cholesterol all the same. The reason is because studies have shown that the most consistent predictor of a raised cholesterol level is animal protein and not saturated fat or dietary cholesterol.

For as long as a person eats any kind of animal protein in their diet…meat or dairy, their cholesterol level remains stubbornly raised no matter how “low fat” their diet may be or how many cholesterol lowering drugs they may be taking.

Even when there is a dip in cholesterol the reduction is usually meager, only temporary and quickly rebounds at a later date.

Because the cause is not removed.

Low fat dairy and skinless white meat are just as cholesterol raising as their full fat cousins because they contain animal protein.

Switching to a low fat diet does not lower cholesterol unless animal protein is also eliminated or severely restricted from the diet.

In people who are overweight, their fat stores act as store houses for cholesterol forming fats.

How to make your cholesterol normal in 14 days without using cholesterol lowering drugs.

If you understood the concise explanation given above about how cholesterol gets raised in the blood, then you already know what you need to do to do to lower your blood cholesterol level.

You can make your cholesterol normal quickly-literally in days without using drugs.

It is really simple.

You only need to do four things

1 Remove all sources of animal protein from your diet

2 Remove all sources of saturated fat and dietary cholesterol from your diet

2 Switch to eating only plants

4 Lose weight

In other words 

1 Remove refined carbohydrates

2 Remove oil

3 Remove saturated fat

4 Remove transfat

5 Remove animal protein

6 Eat only unprocessed plant food for 14 days

A bit radical? yes. but highly effective. Your cholesterol will come crashing down.

After your cholesterol is normal you can relax the diet a little bit and allow lean animal protein a few times a week but not more for than 10%-20% of your diet.

Eat this way long term ( and it’s easy to do because it also suppresses hunger and cravings ) and your cholesterol will be low for as long as you live.

The American Heart Association agrees

It says

“There is overwhelming evidence that reduction in saturated fat, dietary

cholesterol, and weight offer the most effective dietary strategies

for reducing total cholesterol, LDL-C levels, and cardiovascular

risk”

Usually foods that contain animal protein are also the same foods that are rich in saturated fat and dietary cholesterol. So that simply removing all animal based products from your diet or at least severely restricting such foods and switching to eating only or predominantly plants is usually enough to remove animal protein and fat from your diet and to lower cholesterol in your blood.

When you do those four things your cholesterol level crashes. It becomes normal literally within days.

But I should quickly add here that the plant foods you should eat must be unrefined…unprocessed. For the simple reason that processed plant foods because they are deficient in fiber trigger a massive insulin dump in your body that causes increased fat storage and weight gain which in turn causes your cholesterol level to rise…undoing all the good “cholesterol lowering efforts” you have put in.

losing weight lowers cholesterol because stored fat acts as a “reservoir” for cholesterol forming fats.  Therefore as your total body fat reduces so does your cholesterol level.

And that’s one more good thing that eating whole plant food does. It makes you lose weight very quickly because it contains very few calories and a lot of fiber and micronutrients essentially forcing your cholesterol level to fall when you eat it.

It’s like killing many birds with one single stone.

Because you lose as much as 20 pounds in 7 days when you eat a strictly unrefined plant based diet.

It is the fastest way to lose weight in the world.

Pills treat your raised blood cholesterol level, an unrefined plant based diet cures it.

To lower your cholesterol permanently you must learn to eat right. Learn to eat plants

You must learn to avoid all refined foods including refined plant foods and oils. Also avoid transfat and foods that have been cooked in oil.

Oil (including olive oil ) inspite of the fact that it contains mostly mono-unsaturated fats, still contains saturated fat so you must avoid it too.

And more importantly the fact that oil is the most calories dense food in the world makes it a sure way to gain weight quickly which is ultimately not good for your cholesterol level.

Oil makes you fat and therefore raises your cholesterol.

Transfat also blocks the breakdown of saturated fat in your body causing a rise of cholesterol in your  blood.

So to summarize, the two things you must do to quickly lower your cholesterol are

1 Remove all animal based products and refined foods from your diet

2 Eat only unrefined plant food.

This means

1 Avoiding meat, fowl, fish, milk, cheese, oil, transfat and refined foods

2 Eating only vegetables, beans and lentils, whole grains, tubers, fruits, nuts and seeds

As an aside it has been scientifically proven that while animal protein raises cholesterol, plant protein on the other hand lowers it.

One has the opposite effect to the other…it’s like s see-saw

Getting your protein from unrefined plant sources is a sure way to lower your cholesterol level.

Unrefined plant based foods apart from being fiber rich (a factor that also helps in lowering cholesterol because the fiber in your meals binds itself to dietary cholesterol in your gut and causes it to get removed from your body before it gets the chance to enter your blood), also contain healthy chemicals like the “phytosterols” that have been shown to directly fight cholesterol.

Raised blood cholesterol is a dietary illness, and it is only wholesale dietary adjustments that cures it. All the cholesterol lowering drugs in the world would not help you if your diet is cholesterol forming.

In fact it is misguided to try to lower your blood cholesterol level using only pills. It is like trying to cure an illness by treating only the symptoms.

The result is never long lasting.

Pills don’t tackle the root of your cholesterol problem.

They merely hack at the leaves.

And they might “trim” it for a while, but it always ends up growing again.

That’s why they tell you that you need to take the pills for life.

Because the pills  are merely superficial treatments that never do any real good over the long term…that is apart from making you a willing slave and cash cow to drug companies while never lowering your risk of a heart attack.

In spite of the fact that Americans spend billions of dollars every year on cholesterol lowering drugs (more than any other country in the world), America still has the highest rate of heart attacks in the world because the american diet is the most heart disease causing in the world and no one is telling you to stop eating it…not even your doctor.

If you are still eating the standard American diet of refined foods and animal protein you are literally poisoning your heart every time you eat…literally with every mouthful and if you don’t stop it is only a matter of time before your health starts to suffer…if it isn’t already.

Your raised blood cholesterol level is merely a warning of darker, more sinister things to come.

But you can change all that today.

You can start eating right today and in only a few weeks from now get a cholesterol level that’s perfectly normal.

No matter how high your cholesterol level is right now it can literally come tumbling down.

Doing those two things that I mentioned above causes your cholesterol level to drop like a stone.

Remove all animal based products and refined foods from your diet

Start eating  only unrefined plant foods

And 14 days from now your cholesterol level could be so normal that you’d start wondering if it was ever raised in the first place.

And what about exercise?

Exercise is always beneficial for reasons far beyond the necessity to lower your blood cholesterol level.  So, though not crucial to lowering cholesterol, doing a bit of exercise while on this diet would prove helpful.

30 minutes of an aerobic exercise ( eg jogging) done 3-5 times a week would certainly do you good. It would help to further lower your fat stores…help round things off a bit more. But what you don’t want to do is deceive yourself into thinking that exercise alone will do the trick.

As I said before raised blood cholesterol is a dietary disease. Without changing your diet you’d be completely wasting your time.

A 14 day meal plan for crashing cholesterol

Below you’d see a meal plan for lowering cholesterol. The meals are for 7 days so you’d have to repeat them the following week.

All the meals are unrefined plant based and draw extensively from the principles discussed above. Follow them strictly…100%. DON’T CHEAT AT ALL.

Don’t eat anything during the next 14 days that is not unrefined and plant based.

Take a weekend to prepare before you start. Draw up a grocery list, do your shopping and generally make sure you have everything you need.

Being prepared is key for success.

Also remove any foods that can tempt you into eat wrong during this period.

Carry out a clear out of your pantry…and fridge.  Purge them of all animal products and refined foods.

Don’t worry the plant based meals you’d be eating are surprisingly delicious. You’d truly enjoy cooking and eating them.

But keep your goal in mind at all times, remind yourself that 14 days from now you will literally feel like a new person. Brand spanking new, hot off the presses.

You’d lose weight, feel great, have more energy and boast a jaw droppingly low cholesterol level.

Also feel free to use your own recipes as long as they are plant based especially if you want more variety and enjoyment with the meals. The internet is literally brimming with great tasting plant based recipes.

Day 1

Breakfast

STEEL CUT IRISH OATMEAL

These take a bit longer to cook, however you can save some time by soaking them overnight.

Preparation Time: 5 minutes

Cooking Time: 45 minutes

Servings: 4

4 cups water

1 cup steel cut oats

Bring the water to a boil. Add the oats and mix well. When the mixture starts to thicken slightly, reduce heat and simmer

uncovered for 30-40 minutes, stirring occasionally.

Lunch

GLOBAL BEAN STEW 

The grains used may be varied, making this dish truly international. Serve this plain in a bowl, over rice, or scooped up with baked tortilla chips.

Preparation Time: 25 minutes

Cooking Time: 60 minutes

Servings: 6

3 cups vegetable broth

1 onion, chopped

2 stalks celery, chopped

2 carrots, chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

3 cloves garlic, minced

2 cups baby potatoes, chunked

2 15-ounce cans white cannellini beans, drained and rinsed

1 8-ounce can tomato sauce

1½ cups prepared hummus

1½ tablespoons parsley flakes

1½ tablespoons soy sauce

1 teaspoon basil

½ teaspoon oregano

½ teaspoon smoked paprika

1/8 to ¼ teaspoon crushed red pepper

½ cup cooked quinoa.

1½ cups thinly sliced fresh spinach

Place ½ cup of the broth in a large pot. Add onion, celery, carrot, bell pepper, and garlic. Cook, stirring occasionally, for 10

minutes. Add remaining broth, potatoes, and beans. Bring to a boil, cover, reduce heat and cook for 30 minutes. Add tomato

sauce, hummus, and seasonings. Cook an additional 10 minutes. Add cooked quinoa, mix well, and cook for 5 minutes. Sir in

spinach and cook an additional 2 minutes.

Useful additional info: This may be made with other cooked grains, such as bulgur, kasha, millet, rice, or even whole wheat couscous (which is not a grain, but a pasta). Most natural food stores sell prepared low-fat hummus or you can easily make your own by pureeing cooked garbanzo beans with a small amount of broth, garlic, and salt. This may also be made with garbanzo beans instead of the white beans. If you can’t find baby potatoes, use larger red potatoes and chop them into bite-sized chunks. If you want to use chard or kale instead of the spinach, it will need to cook about 5 additional minutes.

Dinner

 ITALIAN POTATO SALAD

Preparation Time: 20 minutes

Cooking Time: 5-7 minutes

Chilling Time: 1 hour

Servings: 4-6

5 large red potatoes, scrubbed and sliced 1/4 inch thick

1/2 pound mushrooms, sliced

1 small red onion, thinly sliced

1/2 cup chopped, roasted red pepper

3/4 cup oil-free Italian dressing

1 tablespoon chopped fresh basil

Drop the potatoes into boiling water and cook for 5-7 minutes. Drain and set aside. Meanwhile, combine the remaining

ingredients and mix well. Pour over the potatoes and toss to mix. Cover and refrigerate for at least 1 hour before serving.

Day 2

Breakfast

POTATO HASH

Preparation Time: 20 minutes

Cooking Time: 15 minutes

Servings: 4

2 large potatoes, peeled and diced

1 medium onion, diced

1 green bell pepper diced

1 red bell pepper, diced

1 cup frozen corn kernels, thawed

1 teaspoon poultry seasoning

¼ cup chopped fresh parsley or cilantro

Freshly ground pepper to taste

Cook the potatoes in water to cover until just tender, about 5 minutes. Drain and set aside.

Place the onion and green and red bell pepper in a saucepan with a small amount of water. Cook, stirring frequently, until just

tender, about 4 minutes. Add corn and cook 1 additional minute. Remove from heat. Add the cooked potatoes, poultry

seasoning, fresh parsley or cilantro, and pepper. Mix well.

Place the mixture in a large nonstick skillet. Cook, stirring frequently, over medium heat until the potatoes brown slightly, about

10 minutes. Serve with your favorite salsa or barbeque sauce.

Lunch 

ASIAN RICE SALAD

Preparation Time: 15 minutes

Chilling Time: 1 hour

Servings: 4

2 cups cooked brown rice

4 green onions, chopped

5 cups loosely packed chopped spinach

1 11-ounce can mandarin orange segments, drained

1 8-ounce can sliced water chestnuts, drained

1/2 cup oil-free Dijon-style salad dressing

2 tablespoons soy sauce

Place the rice in a large bowl. Add the green onions and spinach. Mix well. Add the orange segments and water chestnuts. Toss

gently to mix.

Mix the dressing and soy sauce. Pour over the salad. Stir in the avocado, if desired. Cover and chill for 1 hour before serving.

HINT: This salad should be served about 1 hour after preparing it. It becomes soggy after sitting for too long, although we have

eaten some leftovers the next day and the flavor was still delicious.1/2 cup avocado chunks (optional).

Dinner

MASHED PINTO BEANS

Use for bean nachos, tacos, burritos, casseroles, or dips.

Preparation Time: 10 minutes, (plus overnight soaking)

Cooking Time: 3 to 4 hours (or all day in slow cooker)

Servings: About 6 cups

2 cups pinto beans

8 cups water

½ teaspoon onion powder

½ teaspoon garlic powder

½ to 1 cup mild or spicy salsa

Place the beans in a large pot with the water. Bring to a boil, cover, reduce the heat, and cook until tender, 3 to 4 hours. (To reduce the cooking time, soak the beans overnight in the water. Then proceed as directed, reducing the cooking time by . hour).

Drain, reserving the cooking liquid.

Mash the beans, using a hand masher, electric beater, or food processor. Return to the pan. Add the spices, a little of the

reserved cooking liquid, and the salsa, stirring until the beans have a softened, smashed consistency. Heat through to blend the

flavors.

DAY 3

Breakfast

MULTIGRAIN HOT CEREAL

This is a hearty breakfast that we enjoy. It does take a bit longer to cook but it is very filling and delicious. The mixture can be

made up ahead of time and stored in an airtight container. If you soak the mixture overnight, it cuts down on the cooking time in

the morning.

4 cups oat groats (whole oats)

½ cup brown rice

½ cup quinoa

½ cup barley

½ cup millet

½ cup rye

½ cup spelt berries

Combine all the ingredients (or as many as you choose to use) in a large container and mix well. Store in an airtight container

until ready to use

To Cook:

1 Bring 3 cups of water to a boil. Rinse 1 cup of the mixture under cold water, then add to the pan and cook over medium-low heat for about 1 hour. Let rest, covered, about 10 minutes before serving.

2 THE NIGHT BEFORE: Bring 3 cups of water to a boil. Rinse 1 cup of the mixture under cold water, then add to the pan. Turn off heat, cover and let rest until morning. Reheat in the morning and serve.

3 Place 3 cups of water and 1 cup of rinsed mixture in a slow cooker (crockpot). Cook on low heat setting for 8-10 hours.

HINT: Add a dash of cinnamon, nutmeg or mace to the cooking water for extra flavor. Or try a tablespoon or two of currents or

raisins.

Lunch

VENTANA LENTIL STEW

Serve this over whole wheat bread or split rolls or ladled over baked potatoes or brown rice.

Prep: 10 minutes.

Cook: 1 hour 15 minutes.

Serves: 6 to 8

1 onion, chopped

2 cloves garlic, crushed or minced

1-2 jalapeño peppers, seeded and chopped (wear plastic gloves when handling)

2 cups green lentils

2 cups chopped fingerling potatoes, cut into bite-sized pieces

¼ to ½ teaspoon chipotle chili powder

2 cups baby spinach leaves or chopped spinach

Hot sauce, for serving

Put the onion, garlic, and jalapeños in a large saucepan along with ½ cup of water. Cook, stirring occasionally, until the onion

softens, about 5 minutes. Stir in the lentils, potatoes, ¼ teaspoon chipotle powder, and 5½ cups more water. Cover and bring

the soup to a boil, then reduce the heat and simmer until the lentils are soft, about 1 hour. Stir in the spinach and cook 5

minutes. Add additional chili powder to taste.

Serve hot in bowls, with hot sauce on the side.

Dinner

ENCHILADA SAUCE 

Preparation Time: 5 minutes

Cooking Time: 5 minutes

Servings: Makes 2 ½ cups

1 8-ounce can tomato sauce

1 ½ cups water

2 tablespoons cornstarch

1 ½ tablespoons chili powder

¼ teaspoon onion powder

1/8 teaspoon garlic powder

Combine all ingredients in a saucepan until well mixed. Cook and stir over medium heat until thickened. Serve over Mexicanflavored

foods.

HINT: We use this versatile sauce on burritos, tacos, tostadas. Mexican Lasagna, and enchiladas. It keeps well in the refrigerator

and reheats well over low heat.

Day 4

Breakfast

ROASTED POTATOES

 

Preparation Time: 5 minutes

Cooking Time: 30-40 minutes

Servings: Variable

Waxy red or yellow potatoes of your choice

Seasonings of your choice

Preheat oven to 375 degrees.

Scrub the potatoes and cut them into wedges or chunks, depending on their size. Toss with seasonings of your choice (I like

various no-salt seasoning mixtures) and place in a single layer on a nonstick baking sheet (or one lined with parchment paper or a

silicone baking liner).

Bake for 30-40 minutes until potatoes are tender.

HINT: Try these with nutritional yeast or ParmaZaan Sprinkles.

Lunch 

DIJON SPINACH SALAD

Preparation Time: 15 minutes

Servings: 5

1 10-ounce package triple-washed spinach

1/2 cup thinly sliced red onion, separated into rings

2 cups sliced fresh mushrooms

3/4 cup Asian-Dijon Dressing or other oil-free salad dressing

Trim the spinach stems and tear into bite-sized pieces. Add the onion and mushrooms and toss to mix. Pour the dressing over and

toss again. Serve at once.

Dinner

PEA SOUP

This tastes even better the next day and is great over baked potatoes.

Preparation Time: 15 minutes

Cooking Time: 2 hours

Servings: 8-10

8 cups water

1 cup green split peas

1/2 cup dried baby lima beans

1/4 cup barley

1 onion, chopped

2 bay leaves

1 teaspoon celery seed

2 carrots, chopped

2 potatoes, chunked

2 celery stalks, chopped

2 tablespoons parsley flakes

1 teaspoon basil

1 teaspoon paprika

1/8 teaspoon white pepper

freshly ground black pepper to taste

Please split peas, lima beans, barley and water in a large pot. Bring to a boil, reduce heat and add bay leaves and celery seed.

Cover and cook over low heat for 1 hour. Add remaining ingredients and cook for 1 additional hour.

HINTS: If you want to make this without the lima beans, increase the split peas to 2 cups and reduce the initial cooking time to

1/2 hour. This recipe freezes and reheats well. For a delicious smoky flavor, try adding a couple drops of liquid smoke to the

soup about 15 minutes before the end of the cooking time.

 

Day 5

Breakfast

GRIDDLE CAKES

These are wonderful savory griddle cakes, best served with some kind of a topping, such as fresh tomatoes, salsa, mushroom

sauce, gravy, or try the Red Pepper Sauce below.

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Servings: makes 11-12 griddle cakes

1 1/3 cups non-dairy milk

1 tablespoon lemon juice

1 cup cornmeal

¼ cup brown rice flour

2 teaspoons baking powder

½ teaspoon baking soda

dash salt

1 cup frozen corn kernels, thawed

1 cup grated zucchini

½ cup chopped green onions

2-3 tablespoons coarsely chopped black olives

2 tablespoons chopped pimiento, well drained

2 tablespoons chopped fresh cilantro or parsley

Combine non-dairy milk and lemon juice in a measuring cup and set aside.

Combine the cornmeal, flour, baking powder, baking soda and salt in a mixing bowl. Combine the remaining ingredients in

another mixing bowl. Add the non-dairy milk mixture to the cornmeal mixture and mix well, then stir in the vegetable mixture.

Ladle batter by ¼ cup scoops onto a hot non-stick griddle and cook until golden brown (this takes a bit longer than pancakes).

Flip and cook until griddle cakes are browned on both sides. Keep warm in a low oven until ready to serve.

Lunch 

COLESLAW 

Preparation Time: 30 minutes

Chilling Time: 1 hour

Servings: 4

Dressing:

2 tablespoons balsamic vinegar

6 tablespoons cider vinegar

2 tablespoons Dijon mustard

1 tablespoon soy sauce

2 teaspoons agave nectar

½ teaspoon celery seeds

½ teaspoon caraway seeds

¼ teaspoon freshly ground pepper

Slaw:

2 cups shredded green cabbage

2 cups shredded red cabbage

1 carrot julienned

1 red bell pepper, julienned

1 yellow bell pepper, julienned

¼ cup finely chopped scallion

¼ cup minced fresh parsley

1 green bell pepper, julienned

Mix the dressing ingredients in a small jar and set aside.

Combine the vegetables in a large bowl. Pour the dressing over and toss to coat. Refrigerate for at least 1 hour to blend the

flavors.

Dinner 

INSTANT MEXICAN RICE 

Preparation Time: 15 minutes

Cooking Time: 15 minutes

Servings: 4

2 ½ cups water

2 ¼ cups instant brown rice

1 cup chopped green onion

1 green bell pepper, chopped

½ teaspoon minced fresh garlic

1 10-ounce can Ro-tel diced tomatoes and green chilies

½ cup salsa

¼ cup chopped cilantro

Bring 1 cup of the water to a boil in a saucepan. Stir in the rice. Return to a boil, cover, and cook over low heat for 5 minutes.

Remove from heat, stir, cover, and let rest for 5 minutes.

Place the remaining cups of water in another saucepan. Add the green onions, bell pepper, and garlic. Cook, stirring

occasionally, for 10 minutes. Add the tomatoes and salsa. Stir in the hot rice and mix well. Cook until heated through. Stir in the

cilantro and serve at once.

HINT: To make this with leftover cooked brown rice, use 3 cups of cooked rice. Add to the vegetables at the same time you add

the tomatoes and salsa.

Day 6

Breakfast

STEEL CUT IRISH OATMEAL 

These take a bit longer to cook, however you can save some time by soaking them overnight.

Preparation Time: 5 minutes

Cooking Time: 45 minutes

Servings: 4

4 cups water

1 cup steel cut oats

Bring the water to a boil. Add the oats and mix well. When the mixture starts to thicken slightly, reduce heat and simmer

uncovered for 30-40 minutes, stirring occasionally.

Variation: To soak the oats overnight, bring the water to a boil, add the oats, stir and turn off the heat. Cover and let rest overnight. In the morning, bring the heat up on the pot and cook over low heat, uncovered for about 10-12 minutes. To add a bit

of sweetness to the oats, add a few currents to the water before boiling, then follow directions above.

Lunch

QUINOA CHOWDER

This is a hearty, yet simple soup filled with delicious healthy ingredients.

Preparation Time: 15 minutes

Cooking Time: 40 minutes

Servings: 6-8

½ cup quinoa, rinsed well

4 cups vegetable broth

2 cups water

2-4 cloves garlic, minced

1 large onion, chopped

2½ cups fingerling potatoes, cut into bite-sized pieces

2 jalapeno peppers, seeded and minced

2 cups frozen corn kernels

4 cups sliced fresh spinach

Freshly ground pepper to taste

Place the first 7 ingredients in a large soup pot. Bring to a boil, reduce heat, cover and cook for 20 minutes. Add the corn, mix

well and cook an additional 15 minutes. Stir in the spinach 5 minutes before the soup is done. Add some pepper to taste if

desired.

Hints: To spice this up a bit more, let each person add some hot sauce to taste before eating. If you can’t find fingerling

potatoes, use Yukon Gold or red potatoes and chop then into bite-sized chunks.

Dinner

THREE BEAN SALAD 

This is a very fast and easy salad. Great to have on hand in your refrigerator for a quick snack. It also packs well, so it is easy to

take with you to work. This can be made as mild or as spicy as you like it by changing the kind of salsa used.

Preparation Time: 15 minutes

Chilling Time: At least 1 hour

Servings: 6

1 15-ounce can black beans, drained and rinsed.

1 15-ounce can kidney beans, drained and rinsed.

1 15-ounce can garbanzo beans, drained and rinsed.

1 small, mild, sweet onion, thinly sliced

2 stalks celery, sliced

1 tomato, chopped

1 cup salsa, mild, medium, or hot

2 tablespoons lime juice

1 teaspoon chili powder (optional)

Combine beans and vegetables in a large bowl. Place the salsa in a small container, then add the lime juice and chili powder. Stir

or shake to combine. Pour over the bean mixture and toss to mix.

Refrigerate at least 1 hour to allow flavors to blend.

Day 7

Breakfast

GALLO PINTO 

This is a delicious Costa Rican bean and vegetable dish. Black beans are available almost everywhere in this country, either

served plain with tortillas or combined with rice and/or vegetables.

Preparation Time: 15 minutes (need cooked rice)

Cooking Time: 30 minutes

Servings: 8-10

Beans:

½ cup vegetable broth

1 onion, chopped

2 stalks celery, chopped

1 teaspoon minced fresh garlic

3 15 ounce cans black beans, drained and rinsed

1 bay leaf

1 teaspoon dried oregano

Vegetables:

½ cup vegetable broth

1 onion, chopped

1 stalk celery, chopped

1 tomato, chopped

¼ cup chopped fresh cilantro

4 cups cooked long grain brown rice

hot sauce

Beans:

Place the vegetable broth in a medium-large saucepan. Add the onion, celery and garlic. Cook over medium heat, stirring

frequently until vegetables are softened. Add remaining ingredients, mix well and cook over low heat for 20 minutes, stirring

occasionally. Set aside.

Vegetables:

Place the vegetable broth in a large non-stick frying pan. Add onion and celery and cook over medium heat for 5 minutes, stirring

frequently. Add tomato and cilantro and cook for another 5 minutes. Add the bean mixture and the rice. Mix well. Heat through

and season to taste with the hot sauce. Remove bay leaf before serving.

Lunch 

BARBECUED BEAN SALAD 

This is a fast and delicious salad that can be served in many different ways. It can be eaten plain as a side dish, as a topping for

chilled greens, such as spinach or lettuce, stuffed into pita bread with some fresh chopped greens, or rolled up in a wrap plain,

with barbecued tofu or with greens. To use home cooked beans in this recipe, cook your beans in a pressure cooker or on the

stove and use about 1½ cups cooked beans for each can of beans called for. This may also be made with other variations of

beans, choose all one kind or a mixture of different beans.

Preparation Time: 15 minutes

Chilling Time: 2 hours

Servings: 4 to 6

1 15-ounce can black beans, drained and rinsed

1 15-ounce can pinto beans, drained and rinsed

1 15-ounce can white beans, drained and rinsed

½ cup diced sweet onion

1 stalk celery, diced

1 medium red bell pepper, diced

1 cup frozen corn kernels, thawed

½ cup bottled oil-free barbecue sauce

1 tablespoon red wine vinegar

2 teaspoons Dijon mustard

Dash salt

Place beans in a large bowl. Add vegetables and mix well. Add remaining ingredients and toss again to mix. Refrigerate to blend

flavors.

HINT: To use fresh corn instead of frozen, cook 2 ears of corn until tender. Cool. Slice from cob and use as directed above.

Dinner

TUNISIAN SWEET POTATO STEW

Preparation Time: 20 minutes

Cooking Time: Approx. 45 minutes

Servings: 6 to 8

1/3 cup water

1 onion, chopped

2 jalapenos, seeded and finely chopped

2 teaspoons of minced fresh ginger

1 teaspoon minced fresh garlic

1½ teaspoons of ground cumin

¼ teaspoon of ground cinnamon

1/8 teaspoon crushed red pepper

1/8 teaspoon ground coriander

2-3 sweet potatoes, peeled and chopped

2 14.5-ounce cans chopped tomatoes

2 14.5 ounce cans garbanzo beans, drained and rinsed

1 cup green beans, cut in 1-inch pieces

1½ cups vegetable broth

¼ cup natural peanut butter

¼ cup chopped cilantro

Place the water, onion, jalapeno, ginger, and garlic in a large pot. Cook stirring occasionally for 5 minutes. Add cumin,

cinnamon, red pepper, and coriander. Cook and stir for 1 minute. Add sweet potatoes, tomatoes, garbanzo beans, green beans,

vegetable broth, and peanut butter. Bring to a boil, reduce heat, and simmer for 30 minutes, or until potatoes are tender. Stir in

cilantro and leg rest for 2 minutes.

Serve over rice or other whole grains.