I’ve been reading a lot of books lately about food and nutrition. One of my recent favorites has been the China Study, by T. Colin Campbell, Ph.D.; one of the most comprehensive studies to date documenting the impressive health benefits of a plant based diet as a way to combat typical Western diseases such as cardiovascular disease, stroke, diabetes and cancer. It’s a fascinating read and should be of interest to anyone whose family has ever been touched by disease and/or who wants a better preventative strategy from these (and other) types of diseases. Following the same theme, I picked up a copy of Prevent and Reverse Heart Disease, by Dr. Caldwell B. Esselstyn Jr., M.D.. Again, a plant-based diet approach to cooking and eating that will prevent and reverse heart disease. I love the recipe section in the back of this book, many of which I will start to feature here in this blog.

I got the idea for this recipe from the Esselstyn book and adapted it to fit the vegetables I had on hand. It’s simple, easy and you feel healthier just eating it! I love that the recipes have no added oils and salt (two no no’s in the book), instead they rely on spices, herbs slow simmer and marinades to bring out the natural flavors of the food.

Try this stew with a salad, over rice or in a tortilla like Keenan did. Any way you serve it, the taste is delicious. Enjoy!!

– 6 medium new potatoes, scrubbed and diced into 1/2 inch chunks
– 1/2 onion, diced
– 1 carrot diced
– 2 cloves of garlic, minced
– 15 mini tomatoes, pureed
– 3/4 cup of petite, orange lentils, rinsed (if substituting other lentils, you may have to increase the water content and time for cooking)
– 1/2 tsp. of cumin
– 1/2 tsp. Garam Masala (Indian Spice mix) or curry seasoning
– 2 shakes of turmeric
– 1/2 cup water
– 1/2 cube of veggie bouillon
– handful of cilantro, minced

– Combine onion, carrot and garlic in a saucepan with a couple of teaspoons of water, cover and cook for about 5 minutes on medium heat.
– Add curry seasoning, cumin and turmeric and gently stir for another few minutes till the onion is soft and veggies are coated in spices.
– Add potatoes, water (just enough to almost cover the potatoes; you may need a little more depending on how many potatoes you have in the pot) and the 1/2 bouillon cube to the pot and cook till the potatoes are just tender.
– Add lentils to the pot to absorb the excess water that was used to cook the potatoes.
– Stir and cover for another few minutes.
– When most of the water is absorbed and the lentils are almost done, add pureed tomatoes, cover, reduce heat and simmer for another 2 minutes.
– Add cilantro, adjust for spices, stir and serve with salad, rice, bread, or tortilla’s.

Enjoy this heart healthy meal!