3 Hearty, Healthy Meals

ATTENTION Please Note: Since I wrote this post I have since made changes to my nutrition including NO meat & animal products (including dairy, cheese, and eggs). Therefore, I no longer recommend the beef vegetable stew or chicken soup. The Black Bean Soup is still in my meal rotation.  I am still enjoying lots of soups and stews all made without animal products. 

One thing the 3 cardiologists I like have in common is they all have soups and stews they recommend for health.

Here are my 3 favorite hearty, healthy meals that I’ve come up with as I adapt to their advice.

Beef Vegetable Stew

1 lb of stew meat

4 cups beef broth – low sodium

1/2 head of cauliflower cut in pieces

1-2  green peppers, diced

5-7 sliced mushrooms

3-4 cloves of diced garlic

2 stalks chopped celery

1 diced small zucchini

thyme to taste

Put all the ingredients in a crock pot and let it cook for about 6 hours.

Kale Chicken Soup

4 cups chicken broth or stock – homemade if I have it, otherwise no added salt or reduced              sodium broth

2-3 diced cooked chicken breasts

2-3 cups large-chopped kale leaves

2 stalks diced celery

1 chopped onion

2-3 cloves minced garlic

1 tablespoon of balsamic vinegar

Dijon mustard to taste

salt and pepper to taste

Saute celery, garlic, and onions until tender.  Add broth, chicken, kale, and the rest of ingredients.   Simmer for 20-30 minutes on low heat.

Black Bean Soup

2 15 ounce cans of black beans – rinsed well

1&1/2 cups of frozen corn

1 chopped onion

2-3 cloves minced garlic

2 stalks chopped celery

1 diced tomato

3 cups vegetable broth – low sodium

chopped fresh cilantro to taste

salt and pepper to taste

Saute onion and garlic in 1/3 cup of broth until tender. Add seasonings and celery and cook about two more minutes.

Add remainder of vegetable broth, beans, corn, tomato, lime juice and simmer on low heat for about 20-30 minutes.

Serve with tortilla chips if desired.

Dr. Caldwell B. Esselstyn, Jr., MD, author of Prevent and Reverse Heart Disease, has rules that these recipes do not follow completely.  Some of these meals need to be tweaked if they are to fit the rules of:

  • No meat (omit chicken, omit stew meat, swap broths for vegetable broths)
  • No dairy products
  • No eggs
  • No oil
  • No nuts

Dr. Esselstyn promotes attention to detail with strict rules – not a moderation mindset.

Feature photo by Casey Lee

3 Comments Add yours

  1. Chris J says:

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