Whether you’re a die-hard vegan, a committed carnivore or fall somewhere in between, we all know that eating a mainly plant-based diet is great for us. But it’s also true that eating a wide variety of foods is important – and that’s where the portfolio diet comes into its own. 

A plant-based eating plan devised by David Jenkins, a professor at the University of Toronto (fun fact: he also invented the concept of a glycemic index), the diet is often recommended as a way of lowering LDL cholesterol (the bad stuff) and improving heart health. While more research is needed, studies have shown that eating in this way can lower our risk of developing cardiovascular disease and strokes, while also benefitting blood lipids and inflammation markers. 

“The portfolio diet is a plant-based eating plan designed to lower LDL cholesterol by combining specific foods that have been scientifically proven to support heart health,” explains registered dietitian Jennie Norton. “It focuses on four key components: plant sterols, viscous (soluble) fibre, soy protein and nuts. These foods work together to improve cholesterol levels while also providing a real host of other health benefits, like reducing inflammation and supporting overall cardiovascular wellness.”

Intrigued? We’ve asked Norton for her favourite portfolio diet recipes that will have you covered for breakfast, lunch and dinner. 

“Packed with soluble fibre from oats and chia seeds, plus plant sterols from fortified plant milk, this breakfast delivers a double dose of soluble fibre and healthy fats, the key components of the portfolio diet,” says Norton. 

Ingredients

• 50g rolled oats
• 1 tbsp chia seeds
• 240ml fortified almond milk (or another plant milk with added sterols)
• 70g mixed berries (blueberries, raspberries or strawberries)
• 1 tbsp almond butter
• 1 tsp maple syrup or a sprinkle of cinnamon (optional)

Method

1. In a saucepan, combine the oats, chia seeds and plant milk. Bring to a simmer and cook for five to seven minutes, stirring occasionally.
2. Once thickened, transfer to a bowl.
3. Top with mixed berries, almond butter and a drizzle of maple syrup or sprinkle of cinnamon.

“This tasty salad makes a perfect lighter lunch,” says Norton. “The lentils provide a great source of plant protein, while walnuts contribute healthy fats known to improve cholesterol levels.”

Ingredients

• 1oog cooked green or brown lentils
• 200g mixed leafy greens (spinach, rocket, kale)
• 100g cherry tomatoes, halved
• 30g chopped walnuts
• 2 tbsp olive oil
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• Salt and pepper to taste

Method

1. Toss the cooked lentils, greens, tomatoes and walnuts in a large bowl.
2. In a small jar, whisk together the olive oil, lemon juice, mustard, salt and pepper.
3. Drizzle the dressing over the salad and toss gently to combine.

“Rich in soy protein, soluble fibre and plant sterols, this dish is satisfying and heart-friendly,” notes Norton. “It will help to lower cholesterol while keeping you energised.”

Ingredients

• 1 block firm tofu or 1 cup edamame (shelled)
• 1 tbsp sesame oil
• 1 clove garlic, minced
• 1 tsp grated ginger
• 150g cooked quinoa
• 200g mixed vegetables (broccoli, carrots, bell peppers, mushrooms)
• 2 tbsp soy sauce or tamari

Method

1. Press the tofu to remove excess water, then cut into cubes. If using edamame, skip this step.
2. Heat sesame oil in a large pan or wok. Add garlic and ginger, sautéing until fragrant.
3. Add the tofu (or edamame) and cook until lightly golden.
4. Toss in the vegetables and cook for another five to seven minutes, stirring often.
5. Add soy sauce or tamari and stir to coat evenly. Serve over cooked quinoa.

Images: Getty