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Heart Healthy Summer Recipe: Nectarine Berry Cobbler

Nectarine Berry Cobbler Recipe (July 28)

Use your fresh berries/nectarines to bake a healthy, quick and easy cobbler with no sugar or butter

Are you crazy for cobblers and crisps?

Take advantage of summer’s bounty of beautiful berries and stone fruits for baking up delicious and light summer treats. Summer fruits make the most mouth-watering desserts, especially berry cobblers and crisps.

Instead of always going for the high calorie/fat/sodium frozen cobbler on a summer’s night, use your fresh berries/nectarines to bake a healthy, quick and easy cobbler with no sugar or butter, as featured in this week’s recipe, Nectarine Berry Cobbler.

Nectarine Berry Cobbler Recipe

Vegan cobbler with no added butter. 

Yield: 6 servings (1/2 cup per serving)

Ingredients:

  • 4 Tablespoons of pure maple syrup
  • 2 nectarines, pitted and chopped
  • 2 cups of mixed berries (pitted cherries, blueberries, blackberries, etc.)
  • ¾ cup rolled oats
  • ½ cup almond meal
  • 2 tsp of ground cinnamon
  • ¼ tsp of salt

Directions:

Pre-heat oven to 375º F. Grease a 9 x9’’ pan with canola oil. In a small bowl, mix the fruit and 2 tablespoons of maple syrup.

Pour the fruit mixture in to the greased pan and spread out to the pan’s edges and corners.

In another small bowl, mix the dry ingredients (oats, almond meal, cinnamon, and salt) and pour over the fruit mixture.

Lastly, drizzle 2 Tablespoons of maple syrup over the oat mixture.

Place the cobbler in the oven and bake for 30-40 minutes until the top is slightly browned.

Let the cobbler sit and cool for 10-15 minutes before serving with a scoop of vanilla yogurt or ice cream. 

Nutrition Information Per Serving:

Calories: 170 kcal, Fat: 6g, Cholesterol: 0 mg, Carbohydrate: 29 g, Dietary Fiber: 5g, Protein: 4g, Sodium: 97 mg

Check out more delicious and heart healthy summer recipes by Dr Janet that help bring blood pressure down and reduce cholesterol.

 

Low Cholesterol Recipe: Fresh Strawberry Basil Margarita

Healthy low cholesterol recipes

Fresh Strawberry Basil Margarita: nutritious low calorie recipe

Seasonal fruits are the perfect sweetener for your favorite summer cocktails (or mocktails)! These are low cholesterol recipes that help lower blood pressure.

During the warmer months, buy your favorite seasonal fruit in bulk and freeze a portion of your fruit for frozen drink and smoothies, and/or defrosted to be added to fruit yogurt parfaits.

Pre-made mixers contain added sugar, which add copious amounts of unnecessary calories to your cocktails.

Why not make nutritious and skinny drinks with your blended fruit (fresh or frozen) instead of adding sugar or simple syrups, such as berries, mangoes, kiwis, grapefruits, pineapple, or whatever fruit you desire on a hot sunny day.

Try this week’s low cholesterol recipe. Celebrate Cinco de Mayo, Light and Fresh SKINNY Strawberry Margaritas!

Fresh Strawberry Basil Margarita

Add leaves from edible plants, such as mint, basil, or cilantro for a hidden punch of flavor (and nutrition) to your margarita.

Yield: 1 serving (6 fl oz)

Ingredients:

  • 1.5 fl oz of tequila
  • ½ cup of strawberries (fresh or frozen)
  • ¼ cup of fresh basil leaves
  • 1/8 cup of fresh squeezed lime juice

Directions:

In a blender, add all the ingredients into the blender and mix until a smooth consistency.
Optional: Add ½ cup of ice, if you didn’t use frozen strawberries.

Nutrition Information Per Serving:
Calories: 131 kcal
Fat: 0 g
Cholesterol: 0 mg
Carbohydrate: 8 g
Dietary Fiber: 2 g
Protein:  1 g
Sodium:  2 mg

Celebrate Holidays with a Delicious and Healthy Breakfast Recipe

Healthy Breakfast Recipe

Holiday Crepes with Pesto

Basil, walnuts, extra virgin olive oil, whole wheat flour…now this is a breakfast of champions. For a light and fantastic way to spend Christmas Day, try this super-healthy, super-easy and irresistibly delicious breakfast of holiday pesto crepes.

Here is a healthy breakfast recipe of holiday crepes with pesto:

Serves: 4-6 (Yield: 13 crepes)

For the Pesto:

  • 2 oz fresh basil leaves (about 1 cup)
  • 1 cup walnut halves
  • ½ cup olive oil
  • 3 large garlic cloves

Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.

For the Savory Crepe Batter:

  • 1 cup egg substitute
  • 1 cup fat-free milk
  • Pinch of salt
  • 1/2cup all-purpose flour
  • 1/2cup whole wheat flour
  • 1/4cup buckwheat flour

To make the crepes: Add all crepe batter ingredients into a blender and process until combined. Refrigerate at least a few hours, or refrigerate overnight.

For each crepe, lightly spray a crepe pan with non-stick Pam butter spray and heat pan until hot. Pour ¼ cup of batter into pan. Rotate pan so that the crepe is thin and even and flip once the crepe is golden brown in color. When the other side is golden brown, the crepe is done. Cook crepes and keep warm. Add filling to the center of a savory crepe and roll. Garnish with fresh basil and serve.

Nutrition:

Calories: 390
Fat: 30 g
Protein: 11 g
Sodium: 180 mg
Carbohydrates: 23 g
Fiber: 4 g
Sugars: 3g

Low Cholesterol Recipe of Green Bean Casserole – A Thanksgiving Classic Dish

low cholesterol recipe

Green Bean Casserole

What is one of the most popular Thanksgiving dinner side dishes?

Green bean casserole has become a staple at most everyone’s traditional Thanksgiving dinner. Unfortunately, the traditional version tends to be loaded with bad fat, salt and calories and is often far from a light and healthy dish.

Why not lighten up this Thanksgiving classic and save your calories for the yummier desserts or sweet potato casserole? Substituting reduced fat and light versions of sour cream, heavy cream, and cream cheese or 0% Greek yogurt will still give you a great taste but for a fraction of the calories.

HOLIDAY RECIPE REDUX: Check out this low fat and low cholesterol recipe of Green Bean Casserole:

There is no need to buy breadcrumbs! Make your own high fiber breadcrumbs by blending Fiber One Original Cereal or a piece of whole grain bread in a food processor/blender until a breadcrumb consistency.

Yield: 8 servings (1 cup per serving)

Ingredients

  • 2 lb green beans, steamed
  • 1 onion, sliced
  • 1 tsp of olive oil
  • 1 cup of light sour cream
  • 1 tsp of garlic powder
  • ¼ cup of asiago shredded cheese.
  • ½ cup Fiber One Original cereal

Directions:

Pre-heat oven to 350 º F. Grease a 13’’ x 9’’ glass or aluminum pan with olive oil. Spread out the steamed green beans in the pan. In a small saucepan, heat 1 tsp of olive oil and sauté the sliced onions until they are slightly brown. Spread out the onions on top of the green beans. In a small pot, heat the light sour cream, asiago cheese, and garlic powder for 3-5 minutes until the mixture gets thin. Pour the sour cream mixture over the green beans and onions. In a food processor or blender, mix the fiber one cereal until a breadcrumb consistency. Sprinkle the casserole with the breadcrumbs. Place pan in the oven and bake for 30 minutes. Serve immediately.

Nutrition Information Per Serving:

Calories: 89 kcal, Fat 3g, Cholesterol: 9 mg, Carbohydrate: 15g, Dietary Fiber: 6g, Protein: 4g, Sodium: 41 mg

Low Calorie Recipe of Pesto Spaghetti Squash with Shrimp Scampi and Edamame

Low calorie recipe

Pesto Spaghetti Squash with Shrimp Scampi and Edamame

Are you interested in making low carbohydrate pasta? Try incredibly low-calorie spaghetti squash!

Spaghetti squash is a great substitute for pasta, not only to reduce the calories and carbohydrates of a pasta meal, but also you will be adding a vegetable to your dish.

How to cook spaghetti squash?

Pre-heat oven to 350º F. Cut the spaghetti squash in half (either cook the squash with the seeds or scoop them out). In a baking pan, place the squash halves with the flesh facing down and add 1/4 inch of water in the pan. Bake for 45-60 minutes. Remove the spaghetti squash from the oven, flip halves over and let them cool for 10 minutes. Grab a fork and fork out the spaghetti!

Spaghetti Squash vs. Spaghetti Pasta Noodles

1 cup of spaghetti pasta noodles, cooked= Calories: 220 kcal, Carbohydrate: 43 g

1 cup of cooked Spaghetti Squash, cooked = Calories: 42 kcal Carbohydrate: 10 g

Experiment with spaghetti squash by making this week’s featured recipe, Pesto Spaghetti Squash with Shrimp Scampi and Edamame.

* spaghetti squash is gluten free for those that have a gluten intolerance

Here is the low cholesterol and low calorie recipe of Pesto Spaghetti Squash with Shrimp Scampi and Edamame:

A Low Carbohydrate Pasta Night!

Yield: 12 servings (1 serving = 1 cup)

Ingredients:

1 medium spaghetti squash

2 cups of edamame, shelled

Shrimp Scampi:

  • 1 lb of raw shrimp, peeled
  • 1 Tablespoon of olive oil
  •  4 garlic cloves, minced
  • 2 shallots, minced
  •  ½ cup of low sodium chicken broth
  • ½ cup of dry white wine
  • ¼ cup of lemon juice
  • ¼ tsp of black pepper

Heart Healthy Walnut Pesto:

  • 2 oz of fresh basil leaves
  • 1/2 of walnut halves
  • 1/8 cup of olive oil
  • 3 garlic cloves

Directions:

Spaghetti Squash Prep:

Pre-heat oven to 350º F. Cut the spaghetti squash in half (either cook the squash with the seeds or scoop them out). In a baking pan, place the squash halves with the flesh facing down and add 1/4 inch of water in the pan. Bake for 45-60 minutes. Remove the spaghetti squash from the oven, flip halves over and let them cool for 10 minutes. Grab a fork and fork out the spaghetti!

Shrimp Scampi and Edamame Prep:

In a saucepan, add the olive oil, garlic, and shallots and cook on medium heat until the shallots are translucent. Add the remaining shrimp scampi ingredients and edamame to the saucepan. Cook the shrimp scampi and edamame mixture until the shrimp are white and light pink in color.

Heart Healthy Walnut Pesto Prep:

Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency.

Assemble Your Pasta Dish:

Mix together the spaghetti squash, shrimp scampi, edamame, and pesto and serve immediately.

Nutrition Information Per Serving:

Calories: 186 kcal
Fat: 9 g
Cholesterol: 57 mg
Carbohydrate: 13 g
Dietary Fiber: 4 g
Protein: 13 g
Sodium: 229 mg

Happiness = Zero Cholesterol Homemade Apple Butter

low calorie recipes

Enjoy your toast with homemade apple butter

Jams, jellies, and fruit butters are not just made with fruit. In fact, most of these fruity spreads are made with white sugar, in addition to the natural sugar (fructose) found naturally in fruit. Therefore, what you often think may be a single serving of fruit on your slice of warm toast is actually a small amount of fruit and a whole lot of table sugar. If you truly enjoy spreading your toast with a jam, jelly, or fruit butter, buy a low sugar or sugar free version, and/or make your own, as featured in this week’s seasonal recipe, homemade Apple Butter!

Homemade apple butter is healthier as it contains zero cholesterol, and zero sodium that helps in lowering blood pressure also. Check out the low calorie recipe of homemade apple butter.

Apple Butter

Yield: 48 servings (2 Tablespoons per serving)

 3-2 cup Jars of Apple Butter

Select a mixture of sweet and sour apples to create a flavorful apple butter.

Ingredients:

  • 4 lbs of apples, core and slice
  • 2 Tablespoons of lemon juice
  • 1 Tablespoons of ground cinnamon (add more to satisfy your taste)

Directions:

Place the sliced apples into a crockpot and cook for 4 hours on HIGH. Mash apples into an applesauce consistency. Cool the applesauce for 15 minutes before scooping into a blender. Blend applesauce into a smooth consistency like whipped butter! Pour apple butter back into the crockpot and cook for 1-2 hours on HIGH until you like the thickness of your apple butter. Mix in the cinnamon and lemon juice to the apple butter. Let the apple butter cool before putting into jars to be stored in the refrigerator for up to 1 month.

Nutrition Per Serving:

Calories: 20 kcal, Fat: 0g, Cholesterol: 0 mg, Carbohydrate: 5 g, Dietary Fiber: 1 g, Protein: 9 g, Sodium: 0 mg

Sweeten Your Life with Pears!

Low Calorie Recipes

Roasted Cinnamon Butternut Squash and Pear is high in Fiber and Zero in Cholesterol.

A medium pear is a perfect 100-calorie snack with 6 g of fiber and a high content of vitamin C and vitamin K. Pears are a versatile fruit, they can be eaten raw, baked, roasted, sautéed, and grilled. If you like your pears juicy and sweet, place them in brown paper bag and check daily until the neck of the pear gives to gentle pressure. The naturally sweet pears are the perfect ingredient to candy-coat your warm breakfast oatmeal, fruit crisp, or side dish without adding sugar or honey.

Try this week’s sweet vegetable and fruit side dish, Roasted Cinnamon Butternut Squash and Pear. It is a low calorie recipe that is low fat and contains zero cholesterol. Hence it naturally brings cholesterol down.

Recipe

Roasted Cinnamon Butternut Squash and Pear

Sweeten your roasted vegetables with not only a juicy fruit, but cinnamon too!

Ingredients:

Yield: 8 servings (4 oz per serving = ½ cup)

  • 2 cups of butternut squash, chopped
  • 2 pears, chopped
  • ½ yellow onion, chopped
  • 1 Tablespoon of olive oil
  • 2 tsp of cinnamon

Directions:

Pre-heat oven to 350 º F. Line a baking sheet with aluminum foil or spray a baking sheet with olive oil cooking spray. In a large bowl, add all the ingredients and mix well to coat the butternut squash, onion, and pear with the olive oil and cinnamon. Spread out mixture onto the baking sheet. Roast mixture for 45 minutes (stir every 15 minutes).

Nutrition Information Per Serving:

Calories: 65 kcal, Fat: 2 g, Cholesterol: 0 mg, Carbohydrates: 13g, Dietary Fiber: 3g, Protein: 1g, Sodium: 3mg

Eat like Popeye! Lower Your Blood Pressure with Spinach

Spinach Lowers Blood Pressure

Spinach is a nutritional powerhouse that helps lower blood pressure.

Remember Popeye the sailor? How he used to flex his muscles after eating that green leafy powerfood? Popeye was right. Spinach is a nutritional powerhouse. It is packed with not just potassium but magnesium as well – the minerals that lower blood pressure. Here are some of the other reasons why you should make spinach a regular part of your diet.

  • Aiming for losing those extra pounds? Eat spinach. It is low in calories and high in vitamins and dietary fiber that cures constipation, aids in digestion and limits overeating.
  • Spinach is abundant in flavonoids with anti-cancer properties that protect body from free radicals and prevent against the occurrence of prostate cancer.
  • Spinach is over loaded with nutrients with anti-inflammatory properties. It boasts of manganese, zinc, vitamin C, vitamin E, and beta-carotene that reduce the risk of developing osteoporosis, arthritis, asthma, and migraine headaches.
  • Eating spinach is great for your vision. It is filled with carotenoids that protect your eyes against macular degeneration and eye cataract.
  • Keep your brain healthy and young by eating lots of spinach. It is abundant in vitamin K that highly contributes to proper brain functioning and healthy nervous system.
  • Besides the presence of vitamin K, magnesium and calcium in spinach strengthens the bones.

Spinach is low in calories, cholesterol free, brings blood pressure down and makes for a great heart healthy food. Besides, having spinach boosts your immunity and makes you stronger just like Popeye. So grab your can of this wonderful green veggie, gain strength and eat your way to great health.

To get the most benefit out of spinach, buy it organic. Prefer to buy the greenest looking spinach as it contains the maximum vitamin C. You can sauté up spinach with pine nuts, raisins and some olive oil. Or you can have it as a salad. Check out the nutritious recipe of spinach, apple and walnut salad. You can also blend spinach with other vegetables and have it as a juice or a smoothie.

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.

Calcium Rich, Zero Cholesterol Frozen Yogurt Cherry Banana Oat Bars

Frozen Yogurt Cherry Banana Oat Bars is a Low Cholesterol Food

Healthy & Delicious – Frozen Greek Yogurt Cherry Banana Oat Bars

Got calcium? How much calcium are you consuming per day through food?

Hands down, the healthiest way to meet your daily calcium needs is by EATING your calcium from food (rather than popping pills). Today, many people are consuming other dairy or non-dairy calcium products to meet their calcium needs rather than following the archaic dietary advice to drink 3 glasses of plain cow’s milk a day. Remember that no matter how old you are, calcium is an essential nutrient to build and maintain strong bones as well as keeping your cardiovascular system healthy.

Recommended Dietary Allowance (RDA) for Calcium: Adults

Age 19-50 years 51-70 years 71+ years
Male 1,000 mg 1,000 mg 1,200 mg
Female 1,000 mg 1,200 mg 1,200 mg
Pregnant 1,000 mg
Lactating 1,000 mg

 

* It is NOT recommended to consume more than 2,500 mg of calcium per day.

How much calcium is in common foods?

Food Amount Calcium (mg)
Skim Milk 8 fl oz (1 cup) 300 mg
Soy Milk 8 fl oz (1 cup) 300 mg
Almond Milk 8 fl oz (1 cup)
Yogurt 6 oz 200 mg
Cheese 1 oz 200 mg
Tofu 4 oz 200 mg
Sesame Seeds 1 Tablespoon 90 mg
Low-fat Cottage Cheese ½ cup 80 mg
Halibut 4 oz 80 mg
Beans (kidney beans, black beans, chickpeas, pinto beans) ½ cup 60 mg
Raw Almonds 20 almonds 60 mg
Naval Orange 1 medium 60 mg
Shelled Edamame ½ cup 50 mg
Almond Butter 1 tsp 40 mg
Raw Kale 1 cup 40 mg
Raw Spinach 1 cup 30 mg
Raw Broccoli 1 cup 30 mg

 

Try something new…a calcium rich frozen Greek yogurt treat which helps reduce cholesterol or to be precise zero cholesterol. And since this snack doesn’t contain cholesterol at all, it is heart healthy as well.

Check out this week’s featured recipe, Frozen Yogurt Cherry Banana Oat Bars:

Yield = 12 bars (3 inch x 2.25 inch square)

Take a look in your refrigerator, freezer, and pantry and select any yogurt, fruit, nut, and oat that will create a delicious frozen yogurt bar!

Ingredients:

  • 2 cups of greek yogurt, 1 cup plain and 1 cup vanilla (or low-fat non-greek yogurt)
  • 2 cups fresh or frozen fruit, chopped
  • Banana, cherries, blueberries, strawberries, peaches, pineapple, etc.
  • ½ cup of raw nuts, chopped
  • Almonds, walnuts, pistachios, etc.
  • 1 cup of homemade toasted oats (or your favorite low-fat granola)
  • 1 cup of traditional rolled oats
  • 1 tablespoon of honey
  • 1 tsp of cinnamon
  • 1 Tablespoon of peanut butter

Directions:

To make your own simple granola or toasted oats, pre-heat oven to 300 degrees F. Mix traditional rolled oats, honey, cinnamon, and peanut butter together in a small bowl. Pour crumbled mixture onto a baking sheet and toast your oats for 20 minutes. Let your toasted oats cool down for 10 minutes.

In a large bowl, mix together the Greek yogurt, fruit, nuts, and toasted oats. Line a 9-inch x 9-inch pan with aluminum foil or wax paper. Pour the Greek yogurt mixture into the pan and spread mixture to all edges of the pan. Cover the pan with plastic wrap and freeze yogurt mixture for 4 hours or overnight.

Remove the pan from the freezer and let it thaw for 15 minutes. Make 12 bars (3 inch by 2.25 inch) by using a knife to cut 4 lines x 3 lines. Place bars in a plastic gallon bag (or place each bar in its own individual snack bag) and put back in the freezer until you are ready to eat your frozen yogurt bar for breakfast, afternoon snack, or dessert!

Nutrition Information Per Serving:

Calories: 115 kcal, Fat: 4 g, Cholesterol: 0 mg, Carbohydrate: 14 g, Dietary Fiber: 2g, Protein: 6 g, Sodium: 9 mg.