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See reader questions & answers on this topic! - Help others by sharing your knowledge Posted-By: auto-faq 3.1.1.2 Archive-name: food/fatfree/cookbook/vegetarian Posting-frequency: monthly FATFREE RESOURCE LIST Last Updated: 6 May 1995 This is a list of books and cookbooks on the topic of extremely lowfat vegetarian diets. The criterion for inclusion of cookbooks is that at least 2/3 of the recipes must have 15% fat by calories or less (and the recipes most be vegetarian or almost totally vegetarian). Corrections and additions gladly accepted at: artemis@rahul.net BIBLIOGRAPHY Barnard, Neal. Food for Life. 1993. Harmony Books. ISBN: 0-517-59230-4. (VEGAN) A total guide to how and why you should eat the lowfat vegan way, with tips on changing your diet and weight loss. Includes 21 days of menus and 120 recipes, some high fat. Barnard, Neal D. A Physician's Slimming Guide. 1992. The Book Publishing Company. ISBN: 0-913990-91-4. (VEGAN) A short book of 80 pages that discusses the basics of very lowfat vegan eating. Includes sample menus and a couple recipes. Barnard, Neal D. The Power of Your Plate. 1990. The Book Publishing Comapny. ISBN: 0-913990-69-8. (VEGAN) Discusses why meat, eggs, dairy and fat are harmful and why a lowfat vegan diet is nutrutionally optimal. Includes 20 or so recipes. 240 pages. Bienenfeld, Florence & Bienenfeld, Mickey. The Vegetarian Gourmet: Over 200 Low-Fat, Low-Cholesterol, Low-Salt, Sugar-Free Divine Vegetarian Entrees, Soups, Salads, and Heavenly Healthy Wholegrain Breads and Desserts. Royal House Publishing: 1987. ISBN: 0-930440-48-X. (OVO-LACTO) A very nice Pritikin-inspired cookbook that is heavy on egg whites and skimmed milk products. Uses juice concentrates as sweeteners. Good quiche recipes. 200 recipes. Clark-Grogan, Bryanna. The "Almost" No-Fat Cookbook. 1994. Book Publishing Company. ISBN: 0-913990-12-4. (VEGAN) No added oil vegan cookbook. Heavy use of reduced-fat tofu, and some seed recipes, but most under 10%CFF. 120 recipes. Heidrich, Ruth. A Race for Life: From Cancer to the Ironman. 1990. Hawaii Health Publishers. ISBN: 0-9604190-1-2. (VEGAN) Not a cookbook or nutrition guide. Autobiography of a woman who battled breast cancer in her late 40's and then transformed her life by training and competing in Ironman triathalons as well as adopting a vlf vegan diet. Included in this list as a testimonial for the efficacy of the vlf vegan diet and as a prelude to her cookbook. Heidrich, Ruth. The Race for Life Cookbook. 1994. Hawaii Health Publishers. ISBN: 0-9604190-1-3. (VEGAN) A short guide to cheap, healthy, easy, and fat-free cooking with extensive discussion on stocking your kitchen and basic cooking techniques. No index. Approximately 100 recipes. Higa, Barbara W. Desserts to Lower Your Fat Thermostat. 1988. Vitality House International. ISBN: 0-912547-06-5. (OVO-LACTO) A cookbook from the "Fat Thermostat" series, a very lowfat but omnivorous diet plan. Heavy on egg whites and skimmed milk products. Uses juice concentrates as sweeteners. A few gelatin recipes. 200 recipes. Jack, Alex and Gale Jack. Amber Waves of Grain: American Macrobiotic Cooking. 1992. ISBN: 0-87040-877-1. (VEGAN) Macrobiotic cookbook. Focuses on whole foods, simply prepared. Heavy on grains and sea vegetables. A few fish recipes. Some high fat. Most high sodium. 200 recipes. Kushi, Aveline and Wendy Esko. The Good Morning Macrobiotic Breakfast Book. 1991. Avery Publishing Group. ISBN: 0-89529-442-7. (VEGAN) Macrobiotic cookbook. Similar to above, but more emphasis on grains. Recipes are vegan, but text promotes fish. 100 recipes. McDougall, John. McDougall's Medicine: A Challenging Second Opinion. 1985. (VEGAN) Discusses lowfat vegan diet in relation to a variety of common illnesses. No recipes. McDougall, John. The McDougall Program: 12 Days to Dynamic Health. 1990. Plume. ISBN: 0-452-26639-4. (VEGAN) Best introduction to the McDougall diet. Describes the diet and how it promotes health, provides instructions for implementing the diet, and gives an explicit 12 plan for getting started. Includes a section of high-fat "transitional" recipes. 130 recipes. Highly recommended. McDougall, John. The McDougall Program for Maximum Weight Loss. 1994. Dutton Book. ISBN: 0-525-93678-5. (VEGAN) Book promotes a special diet for those with the most stubborn weight-loss problems. The diet recommended in this book is even stricter than that espoused in the other McDougall books. The most biggest difference is the elimination of all flours and flour products (including whole wheat). Pushes a 3-5%CFF diet. 100 recipes. McDougall, John A. & McDougall, Mary A. The McDougall Plan. New Win Publishing: 1983. ISBN: 0-8329-0289-6. (VEGAN) McDougall's first book. Discusses in detail the problems with the Standard American Diet and the benefits of adopting a lowfat vegan diet. More detailed than the above. Some recipes high-fat. 120 recipes. McDougall, John A. & Marry McDougall. The New McDougall Cookbook. 1993. Dutton. ISBN: 0-525-93610-6. (VEGAN) Contains short summary of the McDougall diet, advice on changing your diet, and a list of McDougall-approved packaged foods. Recipes are easy to prepare for the most part. Some high-fat recipes. Caution: the book confuses brewer's and nutritional yeast, make sure you use nutritional yeast in the recipes that call for brewer's yeast. 300 recipes. McDougall, Mary. The McDougall Health-Supporting Cookbook. Volume One. New Win Publishing: 1985. ISBN: 0-8329-0393-0. (VEGAN) McDougall, Mary. The McDougall Health-Supporting Cookbook. Volume Two. New Win Publishing: 1986. ISBN: 0-8329-0422-8. (VEGAN) Both of these are strictly cookbooks, each containing 250 recipes. Most are easy to prepare. Recipes are coded with symbols indicating whether they contain: high-fat vegetable foods, simple sugars, high-protein foods, and/or salt. Moran, Victoria. Get the Fat Out: 501 Simple Ways to Cut the Fat in Any Diet. 1994. Crown. ISBN: 0-517-88184-5. (OVO-LACTO). Compendium of 501 tips for cooking and eating without fat. A few non-vegetarian and higher fat tips and recipes (all specially marked), but for the most part the focus is on no added fat vegan cooking. 40 recipes. Ornish, Dean. Dr. Dean Ornish's Program for Reversing Heart Disease. 1990. Ballantine Books. ISBN: 0-345-37353-7. (OVO-LACTO) Best introduction to Dean Ornish's dietary and health recommendations. Describes his experiences with patients with heart disease. Contains recipes by America's top whole foods chefs. Very gourmet and absolutely delicious. Over 3/4 of the recipes are vegan. 150 recipes. Highly recommended. Ornish, Dean. Eat More Weigh Less. 1993. HarperCollins. ISBN: 0-06-016838-2. (OVO-LACTO) Ornish's latest book. Focuses on weight loss, discusses emotional issues in a very understanding and helpful manner. Recipes by top chefs. Lots of gourmet, generally spectacular recipes. Heavy on egg whites and skimmed milk products. 250 recipes. Ornish, Dean. Stress, Diet & Your Heart. 1982. Signet. ISBN: 0-451-15853-9. (LACTO) Ornish's first book. Covers exercise and meditation in detail. Somewhat higher in fat then his later books. Recipes are mostly vegan, some using nonfat yogurt. 100 recipes. Pinckney, Neal. Healthy Heart Handbook. 1994. Healing Heart Foundation. ISBN:0-9643880-0-6. (VEGAN) Excellent review of heart disease. Guidance on treating heart disease with exercise, stress reduction, and a vlf vegan diet. Pinckney writes from personal experience, and book is influenced by members of his support groups and online communities, including the internet. 52 recipes. Rose, Norman. No Fat Fudge. 1994. ISBN: 0-9631847-5-X. (LACTO) Fudge and bon bon cookbook. Some (but not all) of the recipes call for marshmallows. 40 recipes. Rosenberg, Madge. The Best Low-Fat, No-Sugar Bread Machine Cookbook Ever. 1995. ISBN: 0-06-017174-X. (OVO-LACTO) 150 bread machine recipes that use no added fats and no concentrated sugars other than fruits. All the recipes are under 10%CFF. A few salt-free recipes are included. Uses both whole grains and refined grains and includes many inventive recipes (such as Qunioa, basil, and sun-dried tomato bread). The definitive very low fat bread machine cookbook. Schlesinger, Sarah. 500 Fat-Free Recipes, A Complete Guide to Reducing the Fat in Your Diet: 500 recipes from soup to dessert containing one gram of fat or less. 1994. Villard Books. ISBN: 0-679-41589. (OVO-LACTO) Ornish-based cookbook. All recipes have less than one gram of fat per serving. No high-fat ingredients whatsoever. Heavy on egg whites and skimmed milk products. Almost vegetarian, does call for defatted chicken stock in many recipes. Very comprehensive, includes breakfast, lunch, snacks, and drinks. 500 recipes. Simply Good: Recipes and More from C.C.C.T. 1989. Center For Chiropractic and Conservative Therapy, Inc. ISBN: 0-941701-15-8. (VEGAN) Short vegan cookbook that excludes all refined grains, sugars, salt, and strong spices. Some recipes use high-fat vegetable ingredients. 120 recipes. Shintani, Terry. Eat More, Weigh Less Diet. 1993. Halpax Publishing. ISBN: 0-9636117-0-4. (VEGAN) An excellent guide to well-balanced vlf predominantly vegan diets. Shows you how to build a nutritional complete diet and focuses on foods that have low caloric densities. Recipes include basic instructions for cooking sea vegetables, beans, grains and vegetables and consist mostly of simply prepared, lightly spiced recipes with a Japanese flavor. No index. Over 100 recipes. Sorenson, Marc. Mega Health. 1992. National Institute of Fitness. ISBN: 0-87346-1002. (VEGAN) A huge 500-page book that documents virtually every shred of evidence in support of a lowfat vegan diet. Extremely well footnoted and organized. Very preachy and the interpretation of the data is often scientifically unsound. 30 recipes. Stern, Ellen and Jonathan Michaels. The Good Heart Diet Cook Book: No Meat, No Oil, No Egg, No Butter, No Sugar, Low Salt. 1982. Ticknor & Fields. ISBN: 0-89919-053-7. (OVO-LACTO) Possibly the first vlf vegetarian cookbook by a layman. Simple easy-to-prepare recipes in inspired combinations. Good use of chestnuts. About 1/3 to 1/2 the recipes are vegan. Pritikin inspired. 200 recipes. Updike, Earl F. The Mormon Diet - A Word of Wisdom: 14 Days to New Vigor and Health. 1991. Best Possible Health. ISBN: 1-66617-076-0. (OVO-LACTO) A book strongly inspired by McDougall's. Summarizes the info from McDougall, Ornish, and Pritikin. Discusses Mormon doctrine and why a lowfat, ideally vegan, diet is biblically ordained. Most ovo-lacto recipes indicate vegan substitutes. 100 recipes. Updike, Ethel C., Dorothy E. Smith, and Earl F. Updike. The Mormon Diet - A Word of Wisdom - Cookbook: Fat-Free, Cholesterol-Free, High-Fiber. 1992. Best Possible Health. ISBN: 1-55517-090-0. (OVO) Companion cookbook to the above. No milk products are used in these recipes. Most are vegan, and vegan substitutes for egg whites are indicated for many of the ovo recipes. A handful of recipes call for defatted meat stocks or gelatin. 250 recipes. Victor, Steve. The Lighthearted Vegetarian Gourmet Cookbook. 1988. Pacific Press Publishing. ISBN: 0-8163-0718-0. (VEGAN) Extremely lowfat, vegan recipes using no concentrated sugars from any source. No high-fat vegetable ingredients at all, most recipes get about 5% fat by calories. Lots of off-the-wall "humor". 100 densely written pages, 50 recipes. Woodruff, Sandra. Secrets of Fat-Free Baking. 1994. Avery Publishing Group. ISBN: 0-89529-630-6. (OVO-LACTO). Good guide to substituting for fat in baked goods. Discusses fruit, dairy, liquid sugars, prunes, and squashes as substitutes. Although text says that only the last chapter of recipes use any added fats, a few of the other recipes do call for lecithin (a fat). Contains photographs and 130 recipes. Woodruff, Sandra. Smart Bread Machine Recipes: Healthy, Whole Grain & Delicious. 1994. ISBN: 0-8069-0690-1. (OVO-LACTO). Not a guide to cooking breads totally without added fat: nearly every single recipe calls for 1 T of lecithin (a fat). However, about 80% of the recipes fall between 11 and 15%CFF, with the remaining 20% above 15%CFF. There are only one or two no added fat recipes. 95 recipes. Yoneda, Soei. The Heart of Zen Cuisine. 1982. Kodansha International. ISBN: 0-87011-848-X (VEGAN) Japanese recipes calling for traditional ingredients. Recipes are somewhat fussy. Some high-fat. 150 recipes. User Contributions:
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