Today’s cooking experiments – from Dr Esselstyn’s book, Prevent and Reverse Heart Disease – were two salad dressings (whole-food, plant-based, no oil):

#1-Citrus Salad Dressing

  • 3 tablespoons fresh orange juice
  • zest and juice of 1 lime
  • 1 to 2 teaspoons pure maple syrup
  • 6 mint leaves, cut into chiffonade

#2-Ginger-Lemon Salad Dressing

  • 1 can cannellini beans
  • 1 tablespoon capers
  • 1 large clove garlic
  • 2 tablespoons lemon juice plus zest of 1 lemon
  • 1 tablespoon ginger
  • 1/4 balsamic vinegar
  • freshly ground pepper.

I added them on raw vegetables – shredded carrot, purple cabbage, ginger, lettuce.

The dressings are both tasty and vibrant and made the vegetables a lot more appetising.

But as both lack any oil or fat, I didn’t feel that satisfied afterwards.

Either I just need to eat more volume, or I need to pair a salad with such a dressing with something starchy (rice, potato, corn) to make a complete meal.

Kangaroos at Mulligan’s Reserve



  • Breakfast: oats with frozen blueberries, cacao powder, maple syrup, almond milk
  • Lunch: salad with dressings as above, with noodles, pork ball and seafood dumpling
  • Dinner: lots of junk, chicken kebab, fish o fillet, milkshake
  • Other: papaya milk


  • 9.2km run at 5.30min/km
    • Felt a bit sore but after the first few kilometres, I settled into the run and then maintained a medium-hard pace, including under 5-minute kilometre pace on flatter sections.