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How to Grill FISH

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Healthier Food=Healthier You

It’s July, prime grilling season! Take advantage of this perfect cooking technique to grill up some low calorie fish and you will be taking one small step towards a healthier heart. The American Heart Association recommends that we all consume a minimum of two fish meals per week to keep our ticker in shape (heart disease is the number one killer of American men and women). Pair your grilled fish with grilled veggies, and a whole grain such as quinoa and you have a superbly healthy summer meal. Not quite sure how to grill that fish up?

Here are four tips to help you prepare delicious summer seafood:

  1. Cedar Planking your fish (such as salmon or halibut). Nothing like the taste of grilling food on a plank for adding a delicious smoky flavor. The key to plank grilling is to first soak the plank in water for an hour. Then be sure to preheat the grill to a high temperature then add the fish. Close the lid and cook for 15 minutes on medium until internal temperature reaches 130 degrees (you can check this by inserting a thermometer into the meatiest part of the fillet).
  2. Grilling the whole fish in foil (such as trout, bronzino or snapper). A great way to cook up you fish quickly and mess-free is to simply season and wrap in a foil tent. Pre-heat grill to a high temperature. Place fish in a foil package and season with herbs and spices, olive oil and lemon juice. Cover the fish, crimp the edges and create a foil packet. Grill on medium heat, lid closed, for about 15 minutes until internal temperature reaches 130 degrees.
  3. “Steaky” fish grill tips (such as tuna, swordfish or halibut). Coat grill with a spray vegetable oil. Pre-heat grill on high for 10 minutes. Add fish steak to grill and cook for about 3 minutes. Flip fish and brush cooked side with basting oil. Cook another three minutes or so until internal temperature reaches 130 degrees.
  4. “Flaky” fish grill tips (such as flounder, cod or tilapia). Preheat your grill on high for 10 minutes. Place your seasoned flaky fish in an aluminum foil “boat.” Place foil on grill and reduce heat to medium. Grill for three minutes. Turn fish over and baste with seasoned olive oil. Cook another two minutes until internal temperature reaches 130 degrees.

July is a great month to think about taking responsibility for your own heart health. One simple step to take for a healthier heart is to eat more fish. Did you know that seafood is also known as “brain food?” That’s because fish, especially the oily fish that swim in the deep, cold waters of the sea (salmon, halibut, tuna…) contain lots of the unique fish fats called omega-3 DHA and EPA. DHA has been proven to foster brain health.

Dr. Janet’s Grilled Halibut with Mediterranean Salsa

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Yield: 4 servings

Salsa:

  • 1 pound plum tomatoes, chopped
  • 1 cup chopped arugula
  • 1 large shallot, finely chopped
  • ¼ cup extra virgin olive oil
  • Juice from 1 medium lemon
  • 1 can (15 ounces) Northern beans, rinsed and drained
  • 1 small jar capers (approximately 3 ounces), drained
  • ¼ teaspoon freshly ground pepper

Fish:

  • 4 (6-ounce) halibut steaks
  • 2 tablespoons extra virgin olive oil
  • Salt and pepper to taste, optional
  • Fresh lemon slices, for garnish

Combine all the salsa ingredients together in a bowl and mix. Refrigerate for at least one hour. Brush fish with olive oil (both sides); sprinkle with salt and pepper. Grill over medium high heat for 4 minutes per side or until fish flakes easily. Serve topped with salsa and garnished with fresh lemon slices.

Nutritional Information Per Serving (1 halibut steak plus approximately ¾ cup salsa): Calories: 412, Fat: 11 g, Cholesterol: 54 mg, Sodium: 292 mg, Carbohydrate: 16 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 40 g
_____________________________________________________________________________________________

Recipe Source: An excerpt from the book Cholesterol Down by Janet Bond Brill, Ph.D., R.D., LDN; Published by Three Rivers Press; December 2006; 978-0-307-33911-9 Copyright © 2006 Janet Brill, Ph.D.

Heart Healthy Light and Creamy Potato Salad

Potato salad is a favorite side dish at summer cookouts.

Create a heart healthy potato salad by using a ripe avocado to make your potato salad creamy instead of mayonnaise and sour cream.

Silky texture, great flavor and a nutrition powerhouse! You gotta love those avocados.

Low Cholesterol Recipe

Low Cholesterol Food

Native to Central America and Mexico, avocados are also known as “alligator pears” because of their leather-like appearance and the texture of their skin. Mostly grown in tropical and Mediterranean climates, avocados differ in weight depending upon the variety.

Rich in vitamins and essential nutrients, avocados are considered one of the world’s healthiest foods.

Avocados are packed with good fats (monounsaturated fat like the kind found in olive oil) with no cholesterol or sodium.

Make a greener and creamier version of potato salad by trying this week’s featured
recipe, Green Goddess Potato Salad!

Zero Cholesterol Recipe Of Light And Creamy Green Goddess Potato Salad

A super-healthy green potato salad with the combination of avocado, spinach, kale, and scallions!

Yield: 6 servings ( 1
serving = ½ cup)

Ingredients:

Potato Salad
1.5 lbs Yukon gold potatoes
¼ cup of chives or scallions, chopped
3 cups of kale, shredded

Green Goddess Dressing
1 cup of fresh spinach leaves
2 scallions
1 avocado, skinned and pitted
1 garlic clove
2 Tbsp of white wine vinegar
2 Tbsp of lemon juice
1 Tbsp of olive oil
1 Tbsp of fresh tarragon, chopped (or dried tarragon)
½ tsp of black pepper

Directions:

In a large pot, boil the potatoes until a fork pierces the potatoes easily. Drain the pot of potatoes. Let the potatoes cool for about 10 minutes before cutting the potatoes into slices or quarters.

In a large bowl add the potatoes, chives, and kale. In a food processor or blender, add the green goddess dressing ingredients and mix until the dressing is a smooth consistency.

Pour ¾ cup of the dressing onto the potato salad and stir until the dressing evenly covers the entire potato salad. Green Goddess Potato Salad is ready to serve!

Nutrition Information Per Serving:

Green Goddess Potato Salad: ½ cup

Calories: 120 kcal,
Fat: 2 g, Cholesterol: 0 mg,
Carbohydrate: 22g, Dietary Fiber: 5g,
Protein: 4g, Sodium: 24 mg

Green Goddess Dressing: 2 Tablespoons

Calories 24 kcal, Fat: 2g, Cholesterol: 0 mg Carbohydrate: 1g, Dietary Fiber: 1 g, Protein: 0 g, Sodium: 3 mg

 

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

Quick ‘N Healthy Summer Lunch Idea – Tuna Stuffed Pepper

Low Cholesterol Recipe

Delicious Recipe for Summers – Tuna Stuffed Pepper

Quick healthy lunches are always a great idea to have on hand, especially during those hot summer days when cooking in a hot kitchen just isn’t going to happen. Canned tuna and salmon are both fabulous light lean protein sources to keep in your pantry. Remember to always purchase the tuna and salmon in water, not in oil. Also, instead of adding mayo to make your tuna or salmon salad creamy, cut back on calories by using this delicious swap: add 0% plain Greek yogurt with red wine vinegar, as featured in this week’s recipe, Tuna Stuffed Peppers.

Low Cholesterol Recipe of Tuna Stuffed Pepper:

Stuff a bell pepper with tuna fish for a low carbohydrate bread option and serving of vegetables to add to your daily intake.

Yield- 2 serving  (1 serving = 1 bell pepper with ½ cup of tuna
stuffing)

Ingredients:

  • 2 Bell peppers
  • 1 can of light tuna (or salmon) in water,
  • drained
  • 2 celery stalk, chopped
  • 1/4 red onion, chopped
  • 2 Tbsp of 0% plain greek yogurt
  • 1 Tbsp of red wine vinegar
  • ¼ tsp of cracked black pepper
  • 1 tsp of dried dill (or fresh)

Directions:
Either cut the top off a bell pepper or cut bell pepper in half. In a medium bowl, mix the rest of ingredients to form the tuna salad. Stuff the pepper or pepper halves with the tuna stuffing. Eat cold or heat in the oven for 10-15 minutes on 350 ºF.

Nutrition Information Per Serving:
Calories:136kcal
Fat: 1 g
Cholesterol: 38 mg
Carbohydrate: 11g
Dietary Fiber: 3g
Protein: 19 g
Sodium: 351 mg

Heart Healthy, Cholesterol-free Zucchini Lentil Veggie Burger

Low Cholesterol Recipe

Heart Healthy Food

What is Meatless Monday?

Meatless Monday is a non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins’ Bloomberg School of Public Health. They provide the information and recipes you need to start each week with healthy, environmentally friendly meat-free alternatives.

Did you know you could make a delicious burger without animal protein? Well, it is possible!

Go veggie the next time you make burgers.

All you need is a mixture of beans, whole grains, and seeds to make the perfect cholesterol-free burger with heart healthy fats, lean protein, and dietary fiber.

Start by creating your burger:

1) Choose 1-3 main ingredients to build the basis of your burger:

Beans: lentils, black beans, white beans, chickpeas
Grains: quinoa, brown rice, rolled oats
Vegetables: pureed or chopped sweet potato, carrot, red pepper, zucchini, cauliflower, corn, onion

2) Add spices, herbs, and/or seeds

3) Select a cooking method: grill, stovetop, or oven.

Begin your veggie burger experience by making this week’s featured recipe, Zucchini Lentil Burgers, to be a part of your next BBQ or Meatless Monday meal.

Zero cholesterol recipe of Zucchini Lentil Burgers:

A gluten-free vegan burger made without eggs.

Yield: 6 servings (4 oz burger per serving)

Ingredients:

  • 1 Tablespoon of olive oil
  • ½ medium yellow onion, minced
  • 2 cloves of garlic, minced
  • 1 medium zucchini
  • 2 cup of cooked lentils
  • 2 Tablespoons of sunflower seeds
  • 2 Tablespoons of sesame seeds
  • 2 Tablespoons of ground flaxseed
  • 1 Tablespoon of chia seeds
  • ¼ cup of rolled oats, processed to a flour consistency
  • 2 Tablespoons of BBQ sauce
  • 1 Tablespoon of ground ginger
  • 1 Tablespoon of ground mustard
  • 1 Tablespoon of ground cumin
  • 1 Tablespoon of dried onion flakes
  • 1 tsp of red pepper flakes

Directions:

In a skillet, heat the olive oil and sauté the onion and garlic on medium heat for about 10 minutes. In a food processor, mince the zucchini. Pour processed zucchini in paper towels and squeeze out the water into the sink. In a large bowl, add the zucchini, sautéed mixture, and the rest of the burger ingredients. Mix the ingredients together. Use ½ of the mixture to form 6 burger patties. Place burger patties on a large skillet greased with olive oil. Cook veggie burgers on medium heat until both sides of the burger are golden brown (flip burgers every 5 minutes for about 20-30 minutes). Serve veggie burgers on a whole wheat burger bun/English muffin OR on a bed of leafy greens. Don’t forget your burger fixings such as a slice of tomato, onion, pepper and heart healthy spreads (hummus, pesto, or guacamole).

Nutrition Information Per Serving:
Calories: 171 kcal
Fat: 6 g
Cholesterol: 0 mg
Carbohydrate: 24g
Dietary Fiber: 7 g
Protein: 8 g
Sodium: 53 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

 

Light and Lean Omega-3 Packed Protein

Heart Healthy Recipe

Heart Healthy Food

Do you prefer lighter meals during the warmer months?

Start with a lean protein such as fish, specifically fish with high omega 3 fatty acid content: salmon or tuna.

Omega 3 fatty acids reduce cognitive decline, depression, as well as reduce the risk of developing heart disease by decreasing inflammation in our bodies.

Try this week’s tuna recipe, Pan-Seared Sesame and Chia Seed Crusted Tuna.

Low cholesterol recipe of Pan-Seared Sesame and Chia Seed Crusted Tuna:

Crust your tuna steaks with seeds for an additional heart healthy touch.

Yield:  2 servings (1 serving = 4 oz)

Ingredients:

  • 1 Tbsp EVOO (extra virgin olive oil)
  • 2-4 oz tuna steak, raw
  • 1 Tbsp chia seeds
  • 1 Tbsp sesame seeds
  •  ½ Tbsp of cracked black pepper
  • Optional Salad Fixings: dark leafy greens, shredded carrot and cucumber, avocado slices, and cubed mango and kiwi.

Directions:

Combine the chia seeds, sesame seeds, and black pepper on a small plate. Coat both sides of the tuna steaks with the seed mixture (You may need to press the coating into the flesh to stick to the tuna steaks.) Place large skillet on stove and heat skillet on medium heat.

Drizzle the EVOO on the skillet and place the tuna steaks on the skillet. Sear the tuna steaks for about 2 minutes on the top and bottom and about 1 minute on the outer sides of the tuna steaks. Remove steaks from the pan and cut ½ inch slices. Tuna is ready to be served.

Eat tuna slices by themselves or place on a bed of dark leafy greens with spring fruits and vegetables and sprinkle with a light EVOO based dressing of choice.

Nutrition Per Serving:

Calories: 185 kcal
Fat: 7g
Cholesterol: 51 mg
Carbohydrate: 3g
Dietary Fiber: 3g
Protein: 28g
Sodium: 44mg

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