Jul
04

Ann Esselstyn’s Safe Food List…No Oil Vegan

Unknown-1Lately, I have been trying to tighten up my vegan diet by following the recommendations of Dr. Caldwell Esselstyn, Jr. As you may know, Dr. Esselstyn recommends eliminating or severely limiting oils and fats from a whole food plant-based diet. Since my cholesterol levels are good and I am healthy, I am not shooting for total elimination of fats and oils. I have decided to cut out handfuls of nuts, pull back on consumption of oils (even olive oil), limit the quantity of avocados I eat, and use nut butters sparingly. This past week, I have been using a little balsamic vinegar (no oil) on my salads which I have been enjoying.

As I am writing this post, I am baking Engine 2′s One-Dish Baked Oatmeal Crisp

Rip Esselstyn’s One-Dish Baked Oatmeal Crisp

While searching online for some easy recipes, I came across this SAFE FOOD List by Dr. Esselstyn’s wife, Ann Crile Esselstyn. It is a NO OIL VEGAN list of food products which are approved by Dr. Esselstyn and his son, Rip, for the Engine 2 Diet. Since this list has come in so handy for me, I wanted to share the link.

Click here for Ann Crile Esselstyn’s SAFE FOOD list.

Did you know that you could make Banana Milk to be served over hot or cold cereal by blending 1 large ripe banana (peeled & sliced) with 1 cup of water and 1/2 teaspoon vanilla extract? This is just one small tidbit of useful information I got from Ann Esselstyn’s list.

I was really pleased to see one of my favorite snacks of all-time on the list, Nature’s Path Manna Bread. Ann Esselstyn likes it double toasted!

Nature’s Path Manna Bread

Sami’s Bakery Millet & Flax Pizza Crust is also one of Ann Esselstyn’s recommendations, although this is not on her list because they have to be ordered online.

Sami's Bakery Millet & Flax Crust Pizza

Sami’s Bakery Millet & Flax Pizza Crust

I am sure we can add Rip’s new Engine 2 product line to this list!

Thank goodness for dedicated doctors like Dr. Esselstyn and his very helpful family! I hope this list is as useful for you as it is for me.

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Debby

xoxoxo

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Comments

  1. Debby: you know, I can accept and respect veganism — out of health concerns, animal welfare or just personal taste — and vegetarianism.

    I cannot accept a “no oil” diet. That is insane. No culture or society in the world eats a “no oil”, no fat diet. It is not humane. It would taste simply AWFUL, and over time, you will have dry skin, constipation, dry scalp, brittle dry hair and so on.

    Contrary to the fanaticism of the Esselstyn clan, you need SOME fats and oils in your diet — at least 10% — for health. Theirs is a very fanatical “breatharian” religious construct, which hates food and hates pleasure. They are no better than religious cults that despise sex (for many of the same reasons!).

    They are obsessed with thinness and life extension, and much of their “science” is easily debunked junk. Their recipes and cookbooks produce inedible results that give vegetarianism/veganism a bad name. They are fanatics. And yes — I’ve read the China Study, I’ve read the Engine No.2 books and watched “Forks Over Knives” — and I know hysterical, hyperbolic propaganda when I see it.

    Please do not buy into this. Anytime anyone comes out with such an extreme recommendation, be very cautious about accepting it as “fact”.

    • Truth be told, I have been unable to follow a “no oil” diet, so I try to limit it. However, the nutritional science supporting The China Study, Engine 2 Diet and Forks Over Knives is overwhelming and I take issue with your reference to “hysterical, hyperbolic propaganda.” They said that about Charles Darwin also with his theory of evolution.

    • Yikes…talk about hyperbolic! I think your rhetoric is a bit extreme!

      I’ve been on Dr. Esselstyn’s diet for right at a year now, and in addition to having perfectly normal skin, hair and scalp, I love food. The food I eat is fantastic and I don’t feel like I’m being robbed of anything. If I’m craving a burger, I make a black bean burger that I love. If I’m craving sweets, I eat some raspberry sorbet from Haagen-Dazs.

      I think you’re assuming that all I can eat is lightly washed earth vegetables and tree bark. Quite the contrary.

      I, um, like sex, too…I feel awkwardly obliged to mention.

      I started this diet because of my heart disease, and while you feel the science of it is “easily debunked,” my health numbers debunk your bunk! My cholesterol (TOTAL cholesterol) is 91, my blood pressure is regulating to the point that my cardiologist is backing me off my meds, I’ve lost almost 85 lbs. since I started, and I feel better than I have in years.

      He’s telling me I’ll see this disease reverse. I believe him…because he’s my doctor…and…training and all.

      It’s really okay if you don’t want to eat like a vegan…or if you don’t want to attempt Dr. Esselstyn’s version of it, but go easy on the name-calling. I’m sensitive! I might cry or something!

    • Hyperbole refers to an overstatement of facts. Both the Esselstyn book at the China study were pretty straight forward in their presentation of the current research even pointing out its’ limitations. Comparing no-oil vegan to breathetarians is hyperbole in a nutshell. Although I trust my cardiologist in general I read the books and did a bit more research before I agreed that the data pointed toward being more believable than not. The studies weren’t huge but the data was convincing and there is no nothing to countermand their conclusions. I’m happy for those that enjoy no-oil veganism. I’m not among that crowd. I loathe it. For me, an midwesterner raised on ribs, pizza and macaroni and cheese from a family that owned a greasy spoon restaurant, I doubt I will ever enjoy it. But my cholesterol total is 79 and I’ve lost 95lb, half before and half after becoming vegan. My skin IS drier and it may be attributable in part to the diet but it’s also a known side effect of some of my meds.
      Now I have to grapple with whether to follow the advice of my cardiologist and the research or an unknown poster on the internet….Tough call.

      • Wow! You have achieved some incredible results with your health! I can’t thank you enough for this insightful comment. You clearly have some strong logical reasoning skills, and I don’t think you will have to grapple that much with whether to follow the advice of your cardiologist and the research or an unknown imposter on the Internet.

        • Sadly I didn’t read my post for grammatical errors but I do strive to remain free of hyperbole. The poster, however, was clearly a shill for the secret pizza cabal that rules the world through the dissemination of mozzarella cheese and extra virgin olive oil. I know because I used to be part of the society of oil eaters. Meeting are often held during Super Bowls where they remain hidden and their discussions impossible to discern due to the white noise coming from flat panels in their meeting rooms. I can attest there is much screaming and gnashing of teeth.

    • I have followed the Esselstyn diet for more than 6 years. It’s not “extreme.” (Bypass surgery is “extreme!”)

      Here are some reasons to consider “no oil.”

      Oil is highly refined, processed and extracted product. It is lacking in protein, carbohydrates and fiber (which we need).

      It is pure fat and calorie dense. Most are low in omega 3 (we may need more) and high in omega 6 (most of us need less).

      A lot of calories and scarce nutrients. It is just a junk food.

      I accept if you decide to eat it. I can’t fathom why you can’t be acceptable of the concept of ‘no oil’, whether or not you decide to adopt it.

    • Dr. Esselstyn’s eating plan is not fat free. It is oil free.They recommend 1-2 tablespoons of flax seed per day. I’m not sure if I hit reply at the right place, but I’m replying to the presumptuous post about hysteria and cultism. I think that person may be referring to the vegans who make in-your-face moral judgments about people who eat animal products. Dr. Esselstyn does nothing of the sort. He shows lab results and arteriograms that show clogged arteries that have become less clogged and remained less clogged over time, something medical science had previously “known” could not happen outside the operating room. I find it hysterical to go on a rampage against people who choose a different eating plan. If you don’t like it, don’t eat that way. Stress kills too, so chill out.

  2. I just found your blog – I’m vegan, too. I still have to go through many of your posts, but glad to find it. I AM doing the no oil program, however, I am older and my cholesterol has been very, very high — fortunately, (fingers crossed), so far it has gone down with this program (I started January 1st 2013).

    This will be fun to go through your blog and see what you have. I have lots of other blogs bookmarked for recipes, but you have other information in addition to recipes. :)

    Thanks so much.
    Sharon

    • Welcome aboard Sharon! I’m glad to hear that you are on a no-oil plant-based program, and I hope you continue to have success with it. You should check out my post about “No-Oil Vegan Salad Dressings” because they may come in very handy for you. There are also quite a few no-oil recipes on the site. I’m pretty sure my vegan split-pea soup (under “Essential Vegan Soups”) and some others entrees are no-oil too…I think “Colleen’s Yellow Split Pea Dahl.” Please keep us informed as to how you are doing and feel free to contact us with any questions. We are very passionate about what we do!

  3. At 61yrs old I was diagnosed with coronary artery disease and it was suggested I become a no-oil vegan. I’ve been one now for 8 months with one transgression for Thanksgiving dinner. Short of that I am nearly 100% compliant. It’s particularly difficult for me. I loathe most vegetables. I have about three dinners that I eat over and over in spite of trying quite a few no oil vegan recipes. I’m not adverse to trying new vegan meals. My wife and I experiment regularly. Most of it is just thrown out. But I keep trying for the sake of my family. If, however, I were alone, I would choose to eat food I enjoyed and die sooner rather than live longer on this diet.

    • Our diets are personal choices each person must make for himself, but I give you a ton of credit for considering your family. I’m also impressed that your heart doctor suggested a no-oil vegan diet. He/she sounds progressive. There are so many great no-oil vegan recipe sites such as Fat Free Vegan Kitchen and Forks Over Knives which provide amazing recipes. Have you given them a try? There are many no-oil vegan recipes on this site too such as the Mushroom Marinara Sauce and the World’s Easiest Chili recipe (I’m pretty sure). Also the Adzuki Beans with Kabocha Squash and I think the Yellow Split Pea Dahl. I should gather VAP’s no-oil recipe and put them into one post.

    • It’s probably to late to comment but I did the Esselstyn diet for a year, lost lots of weight, felt good, but had to struggle with my social life, and it became impossible to travel! Since I’m NOT
      Bill Clinton, when I requested slight modifications in restaurants, all I usually got was a blank stare and little honest cooperation…. I wish the diet weren’t so stringent, but I found after falling off the wagon just a TINY bit, my cholesterol would go right back up! Wish there were an effective middle road! Did Santa stay on the diet?

      • Never too late to comment, Chris. So sorry it was so difficult for you. I actually agree with you that it could be very socially difficult. I actually wrote a blog post about it called “The Hardest Part About Being Vegan.” Don’t know about Santa!

  4. I’m ashamed to admit this but I secretly hate to cook….I live alone and am really trying to follow the no oil vegan way but are there foods I can find that I dont have to actually”put together” myself??.,,I will say I’m going to try the microwave potato chips though!!! Ive spent a week looking for the no oil baked corn chips…now I read theyre no longer available!!?? Oh well…

    • Hmmm! Good question. Engine 2 products do not contain oil. These include frozen grains, cereals, tortilla wraps, and a host of other pre-made foods. There are some great no-oil jarred marinara sauces too such as Walnut Acres. You could make simple pasta and pizza (no-oil crusts) meals with it. I would check out the Forks Over Knives website too. Fresh vegetables are easy to prepare with no oil. You can steam them or saute them in veggie broth or water. I have to admit that the no oil thing is tough. I sure that there are pre-made vegan soups with no oil too. Dr. McDougall makes great vegan products such as soups in cups and things like vegan Pad Thai, etc.

  5. LMDumizulu says:

    After almost 12 years of SHEER and Painful (emotionally) struggle, against a very personal sexual illness i stumbled on Dr Esselstyne”s information… within a week i was cured…. .MY HEALING KEY was on cleansing the ‘endothelium membranous walls of my body “plumb work” ~WITHIN A WEEK Just think of this 7 days compared to 12 years! Tell me nothing here against this no oil diet.. it works for me. i understand that generalizing healing by creating a single shot for all say a tablet is as useless and hoping that we should all be of the same height and body mass.. however if anything works well for you and gives you utmost pleasure in mental/spiritual state, health and relationships ADOPT THAT!

  6. Lovemore Mukwakwami says:

    Just finished reading Dr Esselstyne book and i thought of what the bible says….

    Genesis 1:29 ESV / 23 helpful votes

    And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. Also…Leviticus 7:23
    Say to the children of Israel: You are not to take any fat, of ox or sheep or goat, for food.
    However it would appear that historically when humans BEGAN to eat meat they also began to consume fat.. animal fat and in the progression of time began to use petrochemical fractionating of herbal and plant seed to oil….NOW before this change LONGEVITY was the norm … it would appear humans lived right into the hundreds READING of Genesis 5… and other archeological findings….SOON after the flood life shortened to merely 12o years vis vee 969 years prior… WHY?? i am sure Dr Esselstyne provided veritable clues here .. Plant based nutrition sustains longevity… I just hope it is clear so we may change and live long!!!!

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