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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

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

Krazy for KALE

Warm Balsamic Kale Salad lowers cholesterol

Heart Healthy Recipes – Warm Balsamic Kale Salad

Kale is one of the heart healthy foods that provider protection against cancer protection and helps in lowering cholesterol. If you haven’t gotten on the kale bandwagon yet, you may want to give it a try. Just one cup of chopped kale exceeds your entire daily requirement for vitamin A, C, and K and all this for only 33 calories!

This dark leafy vegetable can easily be incorporated into dishes (just as you would eat spinach with egg white omelets, stir-fries, salads, pasta, smoothies, soups, or pesto). Since warm foods tend to be more appealing during the cold winter months, give kale a try in this week’s featured heart healthy recipe, Warm Kale Salad.

Recipe

Warm Balsamic Kale Salad

Saute your vegetables with balsamic vinegar for a low calorie flavorful sauce.

Yield: 2 servings

Ingredients:

    • 2 tsp of olive oil
    • 2 garlic cloves, minced.
    • ½ medium onion, chopped
    • 1 red bell pepper, chopped
    • 1 yellow bell pepper, chopped
    • 2 portobello mushrooms with the stem and gills removed, sliced
    • 4 cups of fresh kale with the stemmed removed
    • 2 Tablespoon balsamic vinegar
    • 2 Tablespoons of asiago parmesan cheese
    • Cracked black pepper to taste

Directions:

In a large skillet, add the olive oil, garlic, onion, bell peppers and portobello mushrooms, and saute on medium until the onion is translucent. Add the kale leaves and balsamic vinegar, and saute the kale until warm, but not yet wilted. Remove the warm kale salad from the heat and place into two bowls. Sprinkle both salads with 1 Tablespoon asiago parmesan cheese and cracked black pepper. Warm kale salads are ready to serve.

Nutrition Per Serving:

Calories: 210 kcal
Fat: 8g
Cholesterol: 8 mg
Carbohydrate 31 g
Dietary Fiber: 7g
Protein: 1 g
Sodium: 113 mg

Reduce Cholesterol with Skinny Sweet Potato Casserole

low cholesterol recipes

Delicious and Heart Healthy Skinny Sweet Potato Casserole

Sweet Potato Casserole is another side dish commonly served at a traditional Thanksgiving dinner. This year, why not nix the butter and sugar and instead make a “skinny sweet potato casserole” using healthy and nutritious toppings, such as pomegranate seeds and walnuts?

Check out this low fat recipe of skinny sweet potato casserole. Since this recipe contains ZERO cholesterol, it helps reduce cholesterol in body.

Skinny Sweet Potato Casserole

Garnish your sweet potato casserole or other Thanksgiving dishes with pomegranate seeds for a pop of color, a dose of antioxidants and a juicy crunch.

Yield: 12 servings (1/2 cup per serving)

Ingredients:

  • 6 medium sweet potatoes, peeled, cubed
  • ½ cup of almond milk
  • 3 egg whites
  • ½ Tablespoon of cinnamon
  • ¼ cup of pure maple syrup
  • 1 pomegranate, seeded
  • Optional: chopped walnuts (or nut of your choice)

Directions:

Pre-heat oven to 350 ºF. Line a baking sheet with aluminum foil. Spread out the sweet potatoes on the baking sheet and bake for 45 minutes. Place baked sweet potatoes, almond milk, egg whites, cinnamon, and maple syrup into a blender. Blend sweet potato mixture until a smooth consistency. Pour the sweet potatoes mixture into a 9”x9” pan and spread out to the pan’s edges. Sprinkle the sweet potatoes with pomegranate seeds and optional chopped nuts. Bake sweet potato casserole for 50 minutes. Serve immediately.

Nutrition Information Per Serving:

Calories: 101 kcal
Fat 1 g
Cholesterol 0 mg
Carbohydrate: 23 g
Dietary Fiber: 3 g
Protein: 2g
Sodium 42 mg

Low cholesterol Crabmeat Salad Stuffed in Cucumber Cups

 

Low cholesterol recipe of crabmeat salad in cucumber cups

Crabmeat Salad Stuffed Cucumber Cups = Low Fat and Low Cholesterol Food

Making Healthier Tuna or Chicken Salad

How can you make a healthier tuna, chicken, or crab salad? The answer is finally here!

Tuna, chicken, and crab salads are often prepared with mayonnaise to make them creamy, which unfortunately, only makes them higher in saturated fat and overall calories.

Here is a comparison of regular mayo, reduce-fat mayo, and 0% plain Greek yogurt:

Nutrition Information per serving: 1 Tablespoon

Regular Mayo:
Calories: 90 kcal,
Fat: 10 g,
Saturated Fat: 2 g,
Carbohydrate: 0 g,
Protein: 0 g,
Sodium 70 mg

Reduced-Fat Mayo:
Calories: 35 kcal,
Fat: 4 g,
Saturated Fat: 1 g,
Carbohydrate: 1g,
Protein: 0 g,
Sodium 125 mg

0% Greek Yogurt:
Calories: 35 kcal,
Fat: 0 g,
Saturated Fat: 0 g,
Carbohydrate: 0g,
Protein: 0 g,
Sodium 45 mg

As shown above, the best low fat substitute to regular mayo or even reduced fat mayo in these types of salads is 0% plain Greek yogurt. The yogurt is thick and creamy with no fat and still creates the appearance and consistency that is favored for a sandwich or tuna, chicken & crab salad.

Refer to this week’s featured low cholesterol recipe of Crabmeat Salad Stuffed Cucumber Cups, for a tasty crabmeat salad made with 0% plain Greek yogurt.

Recipe

Crabmeat Salad Stuffed Cucumber Cups

Change the appearance of your crabmeat salad appetizer or lunch by filling cucumber cups, small sweet peppers, tomatoes, and mushrooms with crabmeat salad instead of typically on a sandwich or a bed of lettuce.

Ingredients:

Yield: 6 servings (¼ cup of crab salad per serving)

•    1 cup of lump crabmeat  (can substitute canned tuna or chicken)
•    1 medium red bell pepper, chopped
•    ¼ cup of fresh chives, chopped
•    1/8 cup of red onion, minced
•    ½ cup of 0% plain Greek yogurt
•    ½ tablespoon of old bay seasoning
•    1 large cucumber, cut into 4-6 thick slices

Directions:

In a medium bowl, mix all crab salad ingredients together. Scoop out the inside of each large cucumber slice, leaving a thin layer at the bottom. Fill the cucumber cups with the crabmeat salad.

Nutrition Per Serving: Calories: 46 kcal, Fat: 1 g, Cholesterol: 33 mg, Carbohydrates: 2g, Dietary Fiber: 0g, Protein: 8 g, Sodium: 255 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.

Watermelon Feta Salad – Nutritious & Low Cholesterol

Watermelon—Summer Love!

Watermelon feta salad is a delicious, low cholesterol food

Cool off in summers with watermelon feta salad. It is delicious and low cholesterol.

No Summer is complete without a nice juicy piece of watermelon. It is not surprising that watermelon is composed of about 90% water, creating the crisp texture with every bite. Yes, watermelon is the perfect summer treat to quench our thirst on hot days and satisfy our sweet tooth.

Watermelon also gives you a nutritious bang for your bite—it contains a nice amount of vitamin A, vitamin C, and the nutrient lycopene, which gives watermelon its red pigment and decreases inflammation. 1 cup of watermelon yields a mere 46 calories and counts as 1 serving of the recommended 2 servings of fruit per day.

As much as watermelon tastes amazing by itself, it also adds the perfect amount of sweetness, color, and texture to a salad. In fact, watermelon and feta is a match made in heaven with a flavorful sweet and salty combination.

Check out this low cholesterol recipe of watermelon feta salad:

Watermelon Feta Salad

Top your salad off with 2 Tablespoons of white wine vinegar and cracked black pepper to compliment the sweet watermelon juice without adding a large amount of calories and fat.

Ingredients:

Yields: 2 servings

•      4 cup of red lettuce
•       ¼ cup of crumbled feta
•       2 cups of watermelon, cubed
•       ¼ of red onion, sliced
•       ½ cup of yellow tomatoes, sliced in half
•       ½ cup of cucumber, chopped
•       4 Tablespoons of white wine vinaigrette
•       1 tsp of cracked black pepper

Directions:
Mix all the ingredients in a large bowl. Serve salad immediately.

Nutrition Information Per Serving:
Calories: 128 kcal, Fat: 4 g, Cholesterol: 13 mg, Carbohydrate: 18 g, Dietary Fiber: 2g, Protein: 6 g, Sodium: 222g

Low Cholesterol Recipe of Egg White with Grilled Veggies

Low Cholesterol Recipe of Egg White with Grilled Veggies

Egg White with Grilled Greens

Eggs–Not Just For Breakfast!

It’s breakfast time somewhere! Who said you can only eat eggs in the morning?!

Eggs contain a great source of protein, approx.6-7 g of protein per egg with 3-4 g of that protein from the egg white and 2-3 g from the egg yolk. The egg white is very low in calories with no cholesterol. On the other hand, the egg yolk contains the majority of the calories in a whole yield and yields more than half of the recommended daily dietary cholesterol intake.

The recommended daily intake for dietary cholesterol is to consume less than 300 mg of cholesterol per day. The egg yolk does possess many beneficial nutrients, but if you have borderline high cholesterol, you should avoid eating the egg yolk all together and stick to 2-4 egg whites in your egg based meals.

Nutrition Information Per One Large Egg:

Whole Egg:
Calories: 72 kcal
Fat: 4.8 g
Cholesterol: 186 mg
Carbohydrates: 0.36 g
Dietary Fiber: 0 g
Protein: 6.3 g
Sodium: 71 mg

Egg White Only: 
Calories: 17 kcal
Fat: 0.06 g
Cholesterol: 0 mg
Carbohydrates: 0.24 g
Dietary Fiber: 0 g
Protein: 3.6 g
Sodium: 55 mg

Egg Yolk Only:
Calories: 55 kcal
Fat: 2.7 g
Cholesterol: 184 mg
Carbohydrates: 0.61 g
Dietary Fiber 0g
Protein: 2.7 g
Sodium: 8 mg

You can make an egg white omelet, scramble, quiche, frittata, and breakfast burrito, but you can also fry an egg white on a lightly greased skillet for an egg sandwich or you can even add an egg white during the cooking process of your oatmeal in the microwave or stove pot! White egg contains zero cholesterol and there are various, delicious low calorie recipes of egg white that you can try at home.

Refer to this week’s recipe to give you an idea on how to combine a fried egg white with this season’s grilled vegetables!

Check out this low cholesterol recipe of egg white with grilled veggies:

Sunny Side Up Over Grilled Greens

Asparagus is one of this stinky green vegetable, but don’t let the smell scare you away from its many health nutrients,  folate, vitamin A, C, and K to name a few. Why not throw some asparagus along with your grilled meat by simply wrapping a whole bunch of asparagus in aluminum foil and cooking them until they reach the softness and crunch you desire. Once they are done to your liking, take them out of the aluminum foil and cook on the grill for 2-3 minutes to get the grill appearance, flavor, and crispness.

Ingredients:

Yield: 3 servings  (1 egg white over about 5 asparagus spears and 6-7 brussels sprout halves sprinkled with ½ Tablespoon of parmesan cheese and balsamic vinaigrette.

    • 1 bunch of asparagus (15 spears), remove ¼ bottom of spear (woody part, snap the end off)
    • 10 brussels sprouts, cut in halved
    • ½ cup of yellow cherry tomatoes
    • 1.5 Tablespoons of olive oil (1/2 tablespoon for the asparagus, Brussels sprouts, and tomatoes)
    • 3 egg whites (1/4 cup egg substitute = 1 egg)
    • 1.5 Tablespoons of grated parmesan cheese
    • 1.5 Tablespoons of balsamic glaze
    • 1 tsp of cracked black pepper

Directions:

Pre-heat grill to 350 ° F. Wrap asparagus and brussels sprouts in aluminum foil with ½  Tablespoon olive oil drizzled on top (wrap asparagus and brussels sprouts separately). Cook for 20 minutes in aluminum foil. Then remove asparagus and brussels sprouts from aluminum foil and place on the grill to cook for 2-3 minutes.

In a small lightly greased skillet, sauté the yellow cherry tomatoes on low-medium for 10 minutes.

While the vegetables are cooking, crack a whole egg into a bowl and removing the egg yolk (or use 1 egg equivalent from an egg white substitute). After the tomatoes are sautéed, keep the skillet on low and pour one egg white into the skillet. Cook each egg white for 3-5 minutes until the egg white is a solid.

*If you want your fried egg to be in the shape of a circle vs. spreading all over the pan, put a cookie cutter or open jar top on your skillet and pour your egg white into the cookie cutter or open jar top to be cooked in a restricted area on the skillet.

Place the fried egg white on top of grilled vegetables. Sprinkle your egg and grilled vegetables with parmesan cheese, balsamic vinaigrette, and black pepper. Serve immediately.

Nutrition Information Per Serving:

Calories: 146 kcal
Fat: 8 g
Cholesterol: 2 mg
Carbohydrates: 12 g
Dietary Fiber: 4 g
Protein: 9 g
Sodium: 112 mg

Eat Legumes – the heart healthy, longevity food!

Roasted Red Pepper Hummus is Zero Cholesterol & Heart Healthy Food

Heart Healthy Recipe of Roasted Red Pepper Hummus

Legumes (beans, peas and lentils) are plant power foods that are simply bursting with nutrition. I encourage you to embrace these small life-saving plant proteins. Lentils, for example, have been part of the culinary culture of the Mediterranean diet throughout the ages. These seeds may be petite, but they are nutrition giants, loaded with the heart healthiest of ingredients including fiber, antioxidants, plant protein, vitamins, minerals, and iron — and all this for just pennies on the dollar.

Legumes’ complex carbohydrates provide long-lasting energy and plant protein, and unlike animal protein, legumes are rich in plaque fighting fiber and phytochemicals. What’s more, research suggests that eating a daily serving of legumes might just be the dietary secret to longevity. Chick peas (a.k.a. garbanzo beans) definitely count as a legume. Chickpeas are the foundation for hummus—so versatile—this is the perfect season to use hummus for dipping veggies at your outdoor BBQ or as a sandwich spread.

Check out this zero cholesterol, heart healthy recipe of Roasted Red Pepper Hummus

 Dr. Janet’s Roasted Red Pepper Hummus

Use either jarred, or roast your own red peppers for this tasty dip or sandwich spread. Refrigerate for at least 4 hours for the best flavor.

  • 1/2 cup roasted red pepper strips
  • One 15-ounce can chickpeas, drained and rinsed
  • 1/2 cup water
  • 1/2 cup tahini
  • 2 garlic cloves, peeled and minced
  • Juice of 1 lemon
  • 2 tablespoons extra-virgin olive oil
  • 1 teaspoon kosher salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 large basil leaves, chopped

In a blender or food processor mix the red pepper strips, chickpeas, water, tahini, garlic, lemon juice, oil, salt, pepper, and basil until smooth.

Serves 10

NUTRITION IN A BOX

Per 1/4 cup:

  • Calories: 141
  • Fat: 10 g (0 g EPA, 0 g DHA, < 1 g ALA)
  • Saturated Fat: 1 g
  • Cholesterol: 0 mg
  • Sodium: 243 mg
  • Carbohydrate: 11 g
  • Dietary Fiber: 3 g
  • Sugars: < 1 g
  • Protein: 4g

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Recipe excerpt from Dr. Janet’s book: Prevent a Second Heart Attack