Home > Blog

Low Cholesterol Recipe of Light and Creamy Summer Salads

Are you heavy handed with your salad dressing?

Low Cholesterol Recipe Broccoli Salad with Creamy Buttermilk Ranch Dressing

Low Cholesterol Salad for Summers

Most people assume salads are always the healthiest and low calorie option for a meal at home or a restaurant, but this is not always the case as many people tend to overload their salads with high fat and calorie creamy salad dressing.

Pre-made salad dressings can make a healthy salad unhealthy by adding a high amount of sodium, saturated fat, refined sugar, chemicals, and preservatives.

Reduce or completely eliminate the unhealthy makeup of your favorite creamy salad dressing by making your own homemade dressings. Homemade dressings are easy to make and taste much better than the commercial brands.

Try making your own dressing by whipping up this week’s featured recipe, Broccoli Salad with Creamy Buttermilk Ranch Dressing.

Low cholesterol recipe of broccoli salad with creamy buttermilk ranch dressing:

Nix the artery-clogging mayonnaise and instead use a low fat Greek yogurt-based dressing to make your summer salads creamy.

Yield: 6 servings (1 cup per serving)

Ingredients for Broccoli Salad:

  • 4 cups of fresh broccoli florets (about ½ lb)
  • 1-15.5 oz can of white beans, drained and rinsed
  • ¼ cup of raisins
  • ¼ up of sunflower seeds
  • ½ cup of shredded mozzarella cheese

Ingredients for Creamy Buttermilk Ranch Dressing:

  • ½ cup buttermilk, low fat
  • 1 cup of 0% Greek yogurt (or light sour cream)
  • 1 scallion, minced
  • 1 clove of garlic, minced
  • 2 Tbsp dried parsley
  • 1 tsp of dill
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ½ tsp dried basil
  • ½ tsp cracked black pepper

Directions:

In a large bowl, mix the broccoli salad ingredients together. In a small bowl, whisk the dressing ingredients together. Pour the dressing onto the broccoli salad and mix well until the salad dressing evenly covers the entire salad.

Nutrition Information Per Serving:

Salad with dressing:

Calories: 143 kcal, Fat: 5g, Cholesterol: 1 mg, Carbohydrate: 21 g, Dietary Fiber: 5g, Protein: 9g, Sodium: 326 mg

Salad without dressing: (1 cup)

Calories: 129 kcal, Fat: 4g, Cholesterol: 9 mg, Carbohydrate: 20 g, Dietary Fiber: 5g, Protein: 8g, Sodium: 310 mg

Dressing: (2 Tablespoons)

Calories: 16 kcal, Fat: 0g, Cholesterol: 0 mg, Carbohydrate: 2 g, Dietary Fiber: 0g, Protein: 2g, Sodium: 17 mg

More salad recipes to bring cholesterol down

Low cholesterol Crabmeat Salad Stuffed in Cucumber Cups
Zero Cholesterol Recipe Of Watermelon Black Bean And Corn Salsa
Quick ‘N Healthy Summer Lunch Idea – Tuna Stuffed Pepper

July 4th Zero Cholesterol Recipe of Red White And Blueberry Coleslaw

Low Cholesterol Recipe

Colorful, Delicious & Heart Healthy

Have you developed your July 4th menu yet?

Don’t forget to incorporate multiple shades of red, white, and blue fruits and vegetables!

Fruits:

Red- strawberries, raspberries, cherries, watermelon, red apples, red grapefruit, pomegrantes, cranberries, blood red oranges

White-  white nectarines, white peaches, bananas

Blue (or purple)- blueberries, blackberries, purple grapes, plums, figs

Vegetables:

Red- tomatoes, red bell peppers, beets, red onion, red cabbage, radishes, red potatoes

White- onion, cabbage, cauliflower, mushrooms, garlic, white corn, jicama, potatoes

Blue (or purple)- eggplant, purple cabbage

For an example, check out this week’s featured recipe, Red, White and Blueberry July 4th Coleslaw!

July 4th zero cholesterol recipe of Red White and Blueberry Coleslaw

Stir up your own dressing for your coleslaw by using plain 0% Greek yogurt and vinegar for the main ingredients.

Yield: 8 servings (1 cup = 1 serving)

Ingredients:

Red White and Blueberry Coleslaw

  • 2 cups of white cabbage, shredded or chopped
  • 1 cup of red cabbage, shredded or chopped
  • 1 cup of carrots, shredded or chopped
  • 1 cup of fresh blueberries
  • 1 cup of strawberries, chopped
  • 1 cup of grape or cherry tomatoes, sliced in half

Blueberry Yogurt Dressing:

  • 1 cup of fresh blueberries
  • ¼ cup of red wine vinegar·
  • ¼ cup of OJ or juice from half an orange.·
  • ½ cup of plain greek yogurt·
  • 1 tsp of dijon mustard·
  • 1 Tablespoon of honey

Directions:
In a large bowl add the coleslaw ingredients. In a food processor or blender, add dressing ingredients and blend until a smooth consistency. Pour dressing over the raw coleslaw and mix together until the dressing evenly covers the bowl of coleslaw. Coleslaw is ready to serve.

Nutrition Information:
Per Serving: Calories: 67 kcal
Fat: 0g
Cholesterol: 0 mg
Carbohydrates: 14g
Dietary Fiber: 3 g
Protein: 3 g
Sodium: 33 mg

Zero Cholesterol Recipe Of Watermelon Black Bean And Corn Salsa

Low Cholesterol Recipe

Enjoy summers with watermelon black bean and corn salsa

As of Saturday, June 21st, Summer is officially here, which means it is finally watermelon season!

Watermelon is the perfect super low calorie refreshing treat that always seems to quench our thirst on hot summer days, especially July 4th weekend just around the corner! Enjoy a serving of fruit (1 cup of watermelon) to replace those post dinner high calorie desserts such as ice cream, cookies, and cake.

In addition to being a sweet snack and dessert all by itself, diced/chopped watermelon can sweeten side dishes, salads, or salsas, as featured in this week’s feature recipe, Watermelon Black Bean and Corn Salsa.

Low calorie and zero cholesterol recipe of Watermelon Black Bean and Corn Salsa:

Use seasonal fruit to create a unique salsa instead of your usual tomato salsa.

Yield:16 servings (1 serving = ¼ cup)

Ingredients:

  • 2 cups of watermelon, diced
  • 2 ears of corn, cooked, corn cut off the cob
  • ½ cup of low sodium black beans, rinsed and
  • drained
  • 1/3 cup of red onion, minced
  • ½ medium cucumber, peeled and diced
  • ¼ cup of fresh cilantro leaves, minced·
  • 1 lime, fresh squeezed juice·
  • ½ tsp of cracked black pepper

Optional: 1 jalapeño, minced

Directions:
In a medium size bowl, add all the ingredients and mix together. Salsa is ready to serve!

Nutrition Information Per Serving:
Calories: 26 kcal
Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 6g
Dietary Fiber: 1g,
Protein: 1g
Sodium: 46 mg

Go Green with Zucchini!

Low cholesterol recipe

Low Calorie & Low Cholesterol Zucchini Linguini

Did you know the Italian word “zucca” means “squash?”

Zucchini is a spectacularly low calorie and delicious “summer squash,” as it is harvested in the summer months. Although we consider zucchini a vegetable due to its savory flavor and low caloric content (100g (2/3 cup) of zucchini = 15 calories), botanically zucchini is a fruit.

Zucchini can be consumed in various ways such as sautéed and added to egg white quiches, pasta dishes, fajitas, and veggie wraps/sandwiches, layered in a lasagna and casseroles, cooked straight on the grill, or eaten raw dipped in hummus or a Greek yogurt tzatziki dip.

Impress your friends by being creative with how you cut and present your zucchini, as featured in this week’s recipe, Zucchini Linguini!

Low cholesterol recipe of Zucchini Linguini:

Use a peeler to make thick linguini from a zucchini.

Yield: 2 serving (1 serving =1 cup)

Ingredients:

  • 2 tsp of olive oil
  • 4 garlic cloves, minced
  • 2 medium zucchini
  • 2 Tablespoon of Asiago cheese
  • 1/4 tsp of cracked black pepper

Directions:

Peel a zucchini from one end to the other making long shreds of zucchini. Continue shredding the zucchini until you reach the middle where the seeds start to show. In a skillet, heat 1 tsp of olive oil and garlic on medium heat. Add the zucchini shreds on the skillet and cook on medium heat for about 10 minutes. Place the cooked zucchini shreds on a plate and sprinkle with asiago cheese and cracked black pepper. Serve hot or cold.

Nutrition Information Per Serving:

Calories: 104 kcal
Fat: 8g
Cholesterol: 10 mg
Carbohydrate: 6g
Dietary Fiber: 1g
Protein: 4g
Sodium: 105 mg

 

Low Cholesterol Food: Mad about MUSHROOMS!

Heart healthy recipes by Dr Janet

Heart Healthy Recipes: Roasted Mushrooms with Sundried Tomatoes

Mushrooms are a super-low-calorie vegetable and a heart healthy food– 5 white button mushrooms contain a mere 20 calories! The most commonly consumed mushroom is the white button mushroom, but other mushrooms can also provide their own unique flavors to dishes such as the portobello, shiitake, oyster, maitake, crimini and beech mushrooms. It is one of the major constituents of low cholesterol recipes that help reduce cholesterol.

Even though mushrooms contain 90% water, they are rich in many vitamins and minerals, specifically Vitamin D (mushrooms are one of the few food sources of vitamin D on the planet), B vitamins (panotothenic acid, riboflavin, niacin), Selenium, and Potassium.

Luckily, spring is here and the warmer weather and long days will improve our vitamin D levels naturally because we will be getting more exposure to direct sunlight. That said, mushrooms are quite versatile in mediterranean recipes, add mushrooms to your egg white omelets, salads, soups, stir fries, pizzas, and vegetable side dishes.

Try this weekly’s simple Italian inspired recipe, Roasted Mushrooms with Sun-dried Tomatoes!

Recipe

Roasted Mushrooms with Sundried Tomatoes
Give your basic roasted mushroom dish a flavorful kick inspired from Italy by incorporating fresh or dried seasonings such as basil, thyme, rosemary, oregano, and red pepper flakes.

Yield: 4 servings  (1 serving = 1/2 cup)

Ingredients

  • 1 lb of baby bell mushrooms (or white mushrooms), washed, halved
  • 1 Tablespoon of extra virgin olive oil
  • ½ tsp of cracked black pepper
  • ½ tsp of dried basil
  • ½ tsp of dried oregano
  • ½ tsp of dried thyme
  • ½ tsp of dried rosemary
  • ½ cup of sun-dried tomatoes, chopped
  • Optional: ¼ tsp of red pepper flakes

Directions:

Pre-heat oven to 350 º F.
In a large bowl, mix all the ingredients together except the sun-dried tomatoes.
Spread mushroom mixture onto a baking sheet and place in the oven.
Roast the mushrooms for 30 minutes.
Place the mushrooms in a large bowl and add the sun-dried tomatoes.
Serve hot or cold.

Nutrition Information Per Serving:

Calories: 74 kcals
Fat: 4g
Cholesterol: 0 mg
Carbohydrate: 8g
Dietary Fiber: 2g
Protein: 5g
Sodium: 147 mg

Incredibly Low-Calorie Tuscany Stuffed Fish Fillets

Tuscany Stuffed Fish Fillets

Tuscany Stuffed Fish Fillets is an easy 30-minute meal including the prep and cooking time!

Was one of your New Year’s resolutions to follow the American Heart Association’s recommendation to eat fish 2x/wk to increase your intake of lean protein and omega 3 fatty acids? It’s not too late to follow up on this super healthy goal with a great heart-healthy fish preparation.

How about using the natural flexibility of lean, mean and incredibly low-calorie white fish fillets to roll up a flavorful stuffing mixture? A few examples of delicious stuffing mixtures are a lump crab meat and red bell pepper stuffing, spinach and non-fat ricotta, roasted red peppers/sun dried tomatoes and goat cheese, or broccoli and feta cheese.

Try this week’s feature low cholesterol recipe, Tuscany Stuffed Fish Fillets!

Recipe

Tuscany Stuffed Fish Fillets

Fish takes about 10-20 minutes to cook, depending on the fish fillet’s thickness, which makes this dish an easy 30-minute meal including the prep and cooking time!

Yield: 2 Servings (1 fish fillet per serving) 

Ingredients:

  • 2- 4 oz halibut fillets (or other fish fillet such as salon, flounder, or cod)
  • 1 tsp of olive oil
  • 1 Tablespoon of lemon juice

Fillet Stuffing

  • ¼ cup part skim ricotta cheese
  • 1 handful of fresh spinach, chopped
  • 1/8 cup feta cheese, crumbled
  • 1/8 cup sun dried tomatoes, chopped
  • ½ tsp of black pepper

Directions:

Pre-heat oven to 350ºF. Grease baking pan with olive oil. In a small bowl, mix the fillet stuffing ingredients together. Place half the stuffing at the largest end of one of the fish fillets and roll the fillet until to the other end of the fillet. Place the stuffed fillet on the baking pan. Drizzle and spread just enough olive oil and lemon juice to cover the fillet. Bake the stuffed fillets for 20 minutes. Serve immediately.

Nutrition Information Per Serving:

Calories: 214 kcal
Fat: 10 g
Cholesterol: 55 mg
Carbohydrate: 5 g
Dietary Fiber: 1g
Protein: 29 g
Sodium: 277 mg

Low Cholesterol Recipe of Cocoa Heart Munch with Popcorn

low cholesterol recipe

Scrumptious and Low Cholesterol Cocoa Heart Munch

Healthy Snack Attack

Do you snack on processed foods? Foods that contain a large amount of saturated fat, cholesterol, sodium, and added sugars?

Instead of reaching for the candy jar, baked goods, or a bag of chips, why not prepare your own personalized popcorn? You can easily add the flavors you desire for your afternoon snack or night time comfort food.

Popcorn is a fiber-filled, low calorie, 100% whole grain food—the ultimate heart-healthy snack!

3 Ways to Pop Your Own Popcorn:

1) Lunch Brown Paper Bag

* Measure ¼ cup of popcorn kernels into a lunch size brown paper bag.
* Fold the top of the bag over 2-3 times so the kernels won’t spill out
* Place bag in the center of the microwave and cook the popcorn until you hear no more than 3 seconds between pops. (Average popping time is 2 minutes, but popping time may vary depending on your microwave)

2) Stovetop Sauce Pan/Pot

* In a 10-inch sauce pan or pot, heat 1 Tablespoon of olive oil and 1 kernel.
* When the 1 kernel pops, add ¼ cup of popcorn and cover the sauce pan/pot with a lid allowing a gap to release steam.
* Let all the popcorn pop and remove the sauce pan/pot from the heat.

3) Electric Popcorn Maker

* Just add popcorn kernels to the popcorn maker with or without oil.

After the popcorn is popped, add seasonings to your popcorn!

Popcorn Flavor Combinations

* Italian: dried oregano, basil, rosemary, thyme, cilantro
* Cheesy: grated parmesan cheese OR nutritional yeast
* Pizza: grated parmesan cheese, oregano, fennel, marjoram
* Buffalo: hot sauce, nutritional yeast
* Chili/Taco: paprika, chili powder, cumin, cayenne pepper, black pepper
* Chocolate: unsweetened cocoa powder, stevia
* Mexican Chocolate: unsweetened chocolate powder, cinnamon, stevia, and pinch of cayenne

Or try a little more complex recipe by making your own Moose Munch by following this chocolate week’s featured recipe, Cocoa Heart Munch!

Here is a low cholesterol recipe of Cocoa Heart Munch:

Walnuts, almonds, and pistachios are the heart healthy nuts, which are the perfect ingredient to add to trail mix or popcorn munch.

Yield: 12 servings: 1 serving = ½ cup

Ingredients:

Cocoa Roasted Nuts:

* 1/2 cup of raw almonds
* 1/2 cup of raw walnuts
* 2 Tablespoons of honey
* 1.5 Tablespoons of unsweetened cocoa powder
¼ cup of popcorn kernels
1 cup of semi sweet chocolate chips
1 cup of dried cherries

Directions:

Cocoa Roasted Nuts:

Pre-heat oven to 275 ºF. Line a baking sheet with parchment paper. In a medium size bowl, mix the nuts and honey together until the honey evenly covers the nuts. Add the cocoa powder to the nuts and mix until the nuts are covered evenly with the cocoa powder. Spread the nuts on the baking sheet. Roast the nuts for 30 minutes. Stir every 10 minutes.

Pop Popcorn:

Pop popcorn by microwaving in brown paper bag, cooking in a sauce pan/pot, or using an electric popcorn maker.

Melted Chocolate:

Fill a small pot with 1 inch of water. Place a glass bowl on top of the pot and add chocolate chips. Put stove burner on medium heat and melt the chocolate.

Build Cocoa Heart Munch:

Line a baking sheet with parchment paper. Spread out the popped popcorn, dried cherries, and cocoa roasted nuts, but make sure there is no space between ingredients for the popcorn to cluster together. Drizzle the melted chocolate over the popcorn with a fork. Continue to dip fork into melted chocolate and drizzle over popcorn until the melted chocolate is used. Refrigerate the baking sheet for 15 minutes until chocolate has hardened. Break up the popcorn into clusters and your Cocoa Heart Munch is ready to be served!

Nutrition Information Per Serving:

Calorie: 188 kcal, Fat: 12g, Cholesterol: 1 mg, Carbohydrate: 22g, Dietary Fiber: 3 g, Protein: 3 g, Sodium: 5 mg

Zero Cholesterol, Low Calorie Recipe of Zucchini Corn Fritters

Zucchini Corn Fritters Reduce Cholesterol

Zucchini Corn Fritters – Delicious with Zero Cholesterol

Eat Summer Squash before it’s too late!

September 21st is the last day of Summer, which means the Summer season is not over yet!

Summer squash is planted 2-4 weeks before the last spring frost and harvested in the Summer when they are immature unlike winter squash. There are many types of summer squash, but the most popular and familiar of the summer squash family are zucchini and yellow squash. The flesh, skin, and seeds are all soft and edible providing an abundance of beneficial nutrients such as vitamin C, vitamin A, manganese, folate, B vitamins, and dietary fiber.

Summer squash is 95% water, which you will notice if you attempt to make this week’s tasty recipe – Zucchini Corn Fritters, that is low fat and also helps reduce cholesterol.

Check out this zero cholesterol, low calorie recipe of Zucchini Corn Fritters.

Zucchini Corn Fritters

Add oats (instant or rolled oats) to your fritter mixture to absorb excess water from the vegetables so they don’t fall apart during the cooking process!

Ingredients:

Yield: 12 fritters (1 serving = 1 fritter = 2 oz, 1/4 cup per fritter)

    • 2 medium zucchini
    • ½ medium white onion
    • 2 cloves of garlic
    • 3 corn on the cob (or 2- 15 oz cans of corn)
    • 3 chives, minced
    • 1 Tablespoon of garlic powder
    • 1 tsp of black pepper
    • 4 egg whites
    • 1 cup of instant oats
    • Optional: 1-2 tsp of Tabasco sauce, 1-2 tsp of crushed dried red pepper

Directions:

In a food processor, mince the zucchini, onion, and garlic cloves. Wrap the minced mixture in a triple layer of paper towels and squeeze to release the excess water. In a large bowl, add the corn and ¼ inch of water.

Cover the bowl with saran wrap and cook the corn for 10 minutes in the microwave (or you can cook the corn on the stove for 30 minutes).

Cut the corn off the cob. In a large bowl, mix the minced mixture, corn, garlic powder, and black pepper. Add the egg whites and *instant oats to the corn zucchini mixture.

Place ¼ cup servings of the zucchini corn mixture onto a large pan greased with olive oil spray. On medium heat, cook the fritters for 10 minutes on both sides or until the fritters are slightly brown.

Serve the zucchini corn fritters with a dollop 0% Greek yogurt, guacamole, and/or salsa!

*In a blender or food processor, turn the instant oats into a flour consistency.

Nutrition Information Per Serving: Calories: 54 kcal, Fat: 1 g, Cholesterol: 0 mg, Carbohydrates: 10g, Dietary fiber: 2g, Protein: 3 g, Sodium: 60 mg.