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Take Control of Your Cholesterol and Life with Cholesterol Down App

Ldl Tracker in Cholesterol Down App

This simple and easy-to-use app cholesterol tracker app contains complete information, tips, daily checklists to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

Is your high cholesterol stopping you from leading a healthy, normal lifestyle?

Are you one of those millions of people struggling for cholesterol control?

Lower cholesterol naturally and put a cholesterol check in place at your fingertips with the Cholesterol Down App.

Based on Dr. Janet Brill’s best-selling book, Cholesterol Down – 10 Simple Steps to Lower Your Cholesterol in 4 Weeks – Without Prescription Drugs, this simple and easy-to-use app contains complete information, tips, daily checklists including cholesterol reducing foods, to help bring LDL cholesterol down by as much as 47% in just 4 weeks.

The Cholesterol Down app is especially useful for those who want to keep the simple cholesterol-lowering tips with them on-the-go. There are many people who want the wisdom of the book on their mobile devices. The Cholesterol Down app makes it much easier for them. They can read the tips and check reminders while out and about, living their healthier lives.

There are also plenty of cholesterol recipes, high cholesterol diet plans, guidelines, menus, and the benefits of each food on the high cholesterol diet menu.

Whether you are in an elevator, commuting to work or waiting for the train, you can check your daily progress on reducing your cholesterol levels anytime, anywhere. At a restaurant, you can easily pull out your daily checklist on your app and quickly see what foods to eat and what to avoid.

The Cholesterol Down app is a handy and portable guide to help keep you on the right track to lower your (LDL) bad cholesterol, keep your heart healthy and help you prevent heart disease—our nation’s leading cause of death in men and women.

The Cholesterol Down On the Go app or the book is simple to follow. The app includes:

  • Daily Tracker to check off each step as you go
  • 10 Simple Steps to Lower Cholesterol
  • Custom LDL Goal-setting
  • LDL Tracker
  • Motivating Daily Messages
  • Weekly & Monthly Progress Summaries
  • Coaching Messages
  • Notes Page

Downloading Cholesterol Down On the Go app on your smartphones is easy and simple! You can download the app on App Store & Google Play.

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

Top 5 Benefits of Eating Heart Healthy Avocados

Heart Healthy Food

Avocados = Heart Healthy Food

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

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. Let’s have a look at some of the benefits of adding avocados into your diet:

1. Heart Healthy food

Heart disease is the major cause of death in the USA. Some of the major contributing factors that increase risk of developing heart disease include leading a sedentary lifestyle and a dietary intake high in processed foods and “bad” fats.

Avocados are Mother Nature’s heart health medicine. They are rich in folic acid, and vitamin B6 that help regulate homocysteine levels in the blood. Avocados are also an excellent source of the antioxidant vitamin, vitamin E that helps prevent LDL cholesterol oxidization. Avocados are also high in the heart healthy “good” fat, the monounsaturated fatty acid called oleic acid, known to help promote cardiovascular health and prevent heart disease.

2. Reduce cholesterol

Avocados contain a phytosterol compound known as beta-sitosterol that has been shown to be effective in lowering cholesterol (LDL). This pear-shaped green skinned fruit is also great source of potassium – the spectacular blood pressure lowering mineral superstar.

3. Good for eyes

The presence of the carotenoid lutein in avocados helps protect your eyes against cataracts and age-related macular degeneration—the leading cause of blindness in older Americans.

4. Regulate blood sugar levels

Avocados are rich in soluble fiber, the type that helps maintain blood sugar levels. Avocados also contain a nice amount of soluble fiber—the kind of fiber that contributes to digestive health.

5. Keeps skin healthy and nourished

Avocados are rich in monounsaturated fats, vitamin E, vitamin C and many other nutrients that are great for the skin. The monounsaturated fats keeps your skin nourished and soft; vitamin C helps maintain the elasticity of your skin and vitamin E protects against sun exposure thereby staving off wrinkles and premature aging.

Avocados can be used in a variety of different ways in your heart healthy recipes. Try adding some to your smoothie for a creamy texture and to boost nutrition, slice some up for your salad or use creamy, ripe avocado in lieu of butter as a sandwich spread.

Dr. Janet’s Fresh Avocado Dip (Guacamole)

Recipe excerpt from Dr. Janet’s book: BLOOD PRESSURE DOWN: the 10-step program to lower your blood pressure in 4 weeks–without prescription drugs (Crown/Three Rivers, May 2013)

lower blood pressure

Scrumptious Avocado Dip

Serve as a dip with fresh veggies or whole wheat pita chips.

  • 2 cups chopped avocado (from 2 medium avocados)
  • 1/4 cup chopped fresh cilantro
  • 1 tablespoon lime juice
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon ground cumin
  • 1/2 teaspoon salt-free seasoning
  • 6 drops hot pepper sauce

Mash the avocado in a bowl with a fork until desired consistency. Mix in the cilantro, lime juice, garlic powder, ground cumin, salt-free seasoning, and hot pepper sauce. Serve immediately.

Yield 1 1/2 cups

Serves 6

Nutrition per 1/4 cup serving:

Calories: 98 kcal
Sodium: 6 mg
Potassium: 301 mg
Magnesium: 17 mg
Calcium: 9 mg
Fat: 9 g (EPA 0g, DHA 0g, ALA <1g)
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrate: 5 g
Dietary fiber: 4 g
Sugars: <1 g
Protein: 1 g

The Beauty of Oranges Inside and Out– Reservoir of Vitamin C

lower cholesterol

Oranges are heart healthy foods

Juicy, sweet and a virtual reservoir of vitamin C, oranges are a baseball-sized food simply packed with nutrition. Cultivated since ancient times, oranges belong to the family of citrus species. (Orange trees are the most cultivated fruit trees in the world.)

It is believed that oranges first originated in India. In Europe (Spain, Portugal and Italy) sweet oranges were first imported from India. From there, Spaniards brought oranges to South and North America.

Oranges contain a wealth of nutrients including calcium, potassium, vitamin C, vitamin A, fiber and much more. Let’s have a look at some of the benefits of eating yummy and nutritious oranges:

  • SKIN: As we grow old, our skin tends to lose its elasticity. With some 170 different phytochemicals and more than 60 flavonoids, oranges are loaded with powerful antioxidants (including vitamin C) that help slow down the aging process, keeping your skin looking healthy and glowing. The secret to a radiant skin and wrinkle prevention doesn’t lie in expensive creams, but rather what you choose to put into your mouth. So for beautiful looking skin, its simple – eat oranges!
  • VISION HEALTH: The presence of vitamin A and carotenoid compounds in oranges are known to contribute to eye health by improving vision and protecting against age-related macular degeneration (the leading cause of blindness in elderly Americans).
  • HEART HEALTH: This delicious fruit contains soluble fiber and flavonoids such as hesperidin that work together to keep your arteries smooth and flexible. The soluble fiber removes toxins (including cholesterol) from the body and thus brings cholesterol down.
  • BLOOD PRESSURE: Oranges are a fantastic source of potass
  • benefits-of-orangesium, the mineral superstar that is highly effective in bringing blood pressure down. The one two punch of eating oranges: lower cholesterol and blood pressure, makes this a superb food for preventing heart disease.
  • CANCER: Oranges boasts of a compound known as D–limonene that helps prevent skin, lung and breast cancer. In addition to the presence of vitamin C, numerous other powerful antioxidants in this fruit further boost immunity to combat cancer cells.
  • BOWEL HEALTH: Oranges are packed with dietary fiber that help relieve constipation and maintain a healthy digestive system. The combination of fiber and powerful plant antioxidants are thought to reduce the risk of colorectal cancer.

Oranges are true heart healthy food that not only boost immunity but protect against several chronic diseases and reduce cholesterol. At a mere 60 calories per fruit, oranges can also help in weight loss.

Eat oranges or drink its juice for better health!

Zero Cholesterol Recipe of Minty Fresh Shamrock Smoothie

low cholesterol recipe

Minty Fresh Shamrock Smoothie = Low Cholesterol Food

Smoothies—a great way to get your greens

Green smoothies are an effortless way to make sure you consume your greens, in addition to fresh fruits on a daily basis!

Just blend and drink for your morning wake up call, post workout snack, or on the go breakfast.

Select the smoothie flavors you desire below:

Base:

Choose 1 Green:

Spinach, kale, collard greens

Choose 1 Fruit:

Banana, apple, grapes, strawberries, blueberries, raspberries, mango, peach, pear

Note: *1 serving of fruit is 1 cup per serving. If want to add 2 fruits, add ½ cup of each fruit.

Choose Liquid (4 fl oz, you can always add more liquid to meet the consistency you desire):

Unsweetened original or vanilla almond milk, soymilk, water, orange juice, green tea

Optional Smoothie Additions:

Choose 1+ Super Food:

Chia seeds, ground flaxseed, ginger, nut butter, cinnamon, unsweetened cocoa powder, whey protein powder

Choose 1+ Flavors:

Fresh basil leaves, fresh mint leaves, vanilla extract, almond extract, mint extract

Choose 1 Sweetener:

Stevia, splenda, pure maple syrup, honey, agave syrup

Saint Patrick’s Day wouldn’t be the same without a Mint Shake! Try this week’s green smoothie recipe, Minty Fresh Shamrock Smoothie!

Low cholesterol recipe of minty fresh shamrock smoothie that is highly nutritious:

Minty Fresh Shamrock Smoothie

Freeze unpeeled ripe bananas (sliced or cut in half) in a zip lock bag or airtight plastic container to make your smoothie creamier and of course cold!

Yield: 1 serving (12 fl oz)

Ingredients:

  • 1/2 cup (4 fl oz) of unsweetened almond milk (or unsweetened soy milk)
  • 2 oz of vanilla greek yogurt
  • ¼ tsp of vanilla extract
  • 1/8 tsp of mint extract
  • 1 cup of fresh spinach (about 1 handful)
  • ¼ cup of fresh mint leaves, tightly packed
  • Optional Sweetener- 1 packet of stevia or splenda, ½ Tablespoon of pure maple syrup
  • Optional Chocolate Flavor- 1 Tablespoon of unsweetened cocoa powder or cocoa nibs

Directions:

Add all ingredients into a blender. Blend ingredients until a smooth consistency.

Nutrition Information Per Serving:

Calories: 139 kcal
Fat: 2g
Cholesterol: 0 mg
Carbohydrate: 21g
Dietary Fiber: 3g
Protein: 7g
Sodium: 129 mg

Roasted Turnips with Mustard Vinaigrette is Low Cholesterol Food

Bring Cholesterol Down

Roasted Turnips with Mustard Vinaigrette = Yummy & Cholesterol Free

Terrific TURNIPS!

Are potatoes a staple side dish at your dinner table?

If yes, have you ever tried using turnips to replace your mashed potatoes, roasted potatoes, or french fries?

Cooked turnips are a nutrient dense root vegetable with a similar starchy texture as potatoes, but they have a significantly lower amount of calories and carbohydrates compared to most potato side dishes.

1 cup of raw turnips
Calories: 36 kcal
Carbohydrate: 8 g
Dietary Fiber: 2 g

1 cup of raw red potatoes
Calories: 108 kcal
Carbohydrate: 24 g
Dietary Fiber: 1g

Also, turnips are rich in Vitamin C!

Try substituting your starchy side dish this week with this featured low cholesterol recipe of delicious and nutritious Oven Roasted Turnips.

Recipe

Roasted Turnips with Mustard Vinaigrette

Roast your vegetables with a homemade mustard vinaigrette!

Yield: 8 servings (1/2 cup per serving) 

Ingredients:

    • 4 medium turnips, peeled, cubed (yields approx. 4 cups)
    • Mustard Vinaigrette
    • 1 Tbsp of white wine vinegar
    • 2 tsp of whole grain mustard
    • 1 Tbsp of fresh parsley, finely minced
    • ¼ cup of olive oil
    • ½ tsp of cracked black pepper

Directions:
Pre-heat oven to 400 ºF. Grease a baking sheet with olive oil. In a small bowl, whisk together the Mustard Vinaigrette ingredients. In a large bowl, mix the turnips with the mustard vinaigrette until the turnips are evenly covered with the vinaigrette. Spread out the turnips on the baking sheet. Roast the turnips for 20-25 minutes until the turnips are lightly browned. Serve turnips hot or cold. Optional: garnish with parsley.

Nutrition Per Serving:
Calories: 93 kcal, Fat: 7 g, Cholesterol: 0 mg Carbohydrate: 7g, Dietary Fiber: 2g, Protein: 1g

Winter Citrus Salad = Zero Cholesterol & Immunity Booster

Low Cholesterol food

Winter Citrus Salad = Low Cholesterol food

Warding off winter colds with the king of cold prevention foods, citrus.

Forget the zinc lozenge cold remedies…let’s fight off those winter colds with a daily dose of those Vitamin C powerhouses—citrus fruit!

You may have heard that vitamin C helps the immune system fight bacteria, viruses, and infection, and decrease inflammation, but did you know that consuming vitamin C only helps before you get sick! Therefore, if you already have a sore throat and stuffy nose, eating massive amounts of C will NOT decrease the duration of your sickness. With C, you need to think PREVENTION.

On these cold, gray, winter days, how about adding some sweet and sour vitamin C to your salads and side dishes with slices of various types of oranges (cara cara, navel, blood red orange, etc.), grapefruit, and a splash of orange juice for dressing, featured in this week’s recipe, Winter Citrus Salad.

(If you don’t like citrus fruits, luckily, there are many other fruits and vegetables that have a greater or similar vitamin C content than citrus fruits such as kiwi, guava, papaya, pineapple, broccoli, bell peppers, brussels sprouts, kale, and mustard greens.)

Here is a low fat, zero cholesterol recipe of Winter Citrus Salad that boosts immunity and reduce cholesterol.

Winter Citrus Salad

Fresh fennel bulb is similar to the crunchy texture of celery, but it has a distinct licorice flavor that will make your winter salad unique!

Yield: 4 servings (1 cup per serving)

Ingredients:

    • 2 beets, sliced
    • 1 navel orange, sliced
    • 1 cara cara, sliced
    • 1 grapefruit, sliced
    • ½ cup funnel bulb, sliced into strips
    • ¼ of red onion, sliced
    • 1/2 Tablespoons of olive oil
    • 2 Tablespoons of 100% orange juice
    • ½ tsp of cracked black pepper

Directions:

Pre-heat oven to 350 ºF and line baking sheet with aluminum foil. Place the sliced beets on the baking sheet and brush with olive oil. Roast the beets for 30 minutes. In a medium size bowl, add all the prepped vegetables and fruit (add the beets last). Drizzle your salad with olive oil, orange juice, and black pepper.

Nutrition Information Per Serving:

Calories: 97 kcal,
Fat: 2 g,
Cholesterol: 0 mg,
Carbohydrate: 20 g,
Dietary Fiber: 4 g,
Protein: 2g,
Sodium: 43 mg

Add Cinnamon to your Food – It Lowers Cholesterol & is an Anti-Bacterial Agent

bring cholesterol down

Cinnamon – A Heart Healthy Spice

Add a sprinkling of cinnamon on a meal and you can get your daily dose of health benefits!

Used in various kinds of foods and cuisines, cinnamon is a heart healthy spice that not only adds a great taste to the meal but also is exceptionally good for the heart and blood vessels.

Cinnamon is a spice obtained from the inner bark of various wild trees that belong to the genus Cinnamomum. Consumed since ancient Egyptian times, cinnamon has been used to treat several ailments over the course of human history. Let’s have a look at some of the benefits of cinnamon and why you should add this delicious and super healthy spice to your meals:

Cinnamon has been shown to exert powerful anti-bacterial properties that prove helpful in treating colds, flu and stomach pain. The next time, you experience stomach cramps, have a cup of cinnamon tea or add cinnamon powder to your food. Eating this spice may just help kill bacteria and reduce stomach bloating.

Cinnamon is very effective in lowering cholesterol levels in the body. It reduces LDL cholesterol—the “bad” cholesterol that harms the heart and also increases HDL (good cholesterol). Sprinkle a little cinnamon on your oatmeal to bring that cholesterol down, and start the day off right by taking a step to prevent heart disease—our nation’s leading cause of death in both men and women

Cinnamon helps in regulating blood sugar and insulin levels. This health benefit makes this spice an ideal additive for those people suffering from diabetes and metabolic syndrome. Cinnamon also helps prevent and treat heart disease—the primary cause of death in people with diabetes mellitus.

Have a sore throat, phlegm or cough? Add cinnamon bark to your cup of tea. Its warming properties help increase blood flow and will provide natural relief for your sore throat.

Cinnamon’s anti-bacterial properties also make it a popular spice in Asian cooking. Especially in Indian and Sri Lankan cuisines, a pinch of cinnamon is added in almost every dish to inhibit bacterial growth and preserve food.

Adding this healthy spice to your food is good for the stomach. It has been used to treat vomiting, diarrhea and loss of appetite. Cinnamon is rich in manganese – a mineral that helps build bones, blood and connective tissues. Naturally it also acts as a pain-reliever for people suffering from arthritis and osteoporosis.

Cinnamon in good for the brain. Regular intake has been shown to boost alertness and improve memory and concentration. In fact, research has shown that cinnamon may help prevent Alzheimer’s disease.

Are these exceptional health benefits reason enough to love the exotic sweet, woody taste of cinnamon? It is full of nutrients and adds a delicious flavor to your dishes, and all this for just 19 calories per tablespoon! What’s more, it is such a versatile spice, perfect in apple pie or an Indian curry.

Food Find: Nutritional Yeast or “Nooch”

Low Cholesterol Recipe

Buffalo Cauliflower Wings = Scrumptious & Low Cholesterol Food

Nutritional yeast is a popular and tasty food additive among vegans, added to foods to create a cheesy and nutty flavor. It is actually a non-active cultured strain of the single-celled organism called Saccharomyces Cerevisae.

Saccharomyces Cerevisiae is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it is not like regular “yeast,” meaning it doesn’t froth or grow like baking yeast does so it has no leavening ability. Nooch is sold either as a yellow powder or flake (larger grocery stores might have the Bob’s Red Mill brand in the natural food section).

Vegans and vegetarians often incorporate nutritional yeast into their foods to obtain nutrients they have eliminated from their diets by shunning animal products. Nutritional yeast is packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein. It’s low in fat, gluten-free,and contains no added sugars or preservatives.

2 Tablespoons of Nutritional Yeast: Calories: 60 kcal, Fat: 0.5 g, Carbohydrates: 6g, Dietary Fiber: 3g, Protein 7 g

Nutritional Yeast Uses: Sprinkle on popcorn or salads OR mix into yogurt based dressings and flours for a cheesy flavor.

Try experimenting with nutritional yeast by making this week’s recipe, Buffalo Cauliflower Wings, for a perfect football playoff appetizer.

Check out this zero cholesterol recipe of buffalo cauliflower wings that lowers cholesterol. Also check out the low cholesterol recipe of blue cheese yogurt dip.

Football Season Food! Buffalo Cauliflower Wings

Vegetable appetizers with Greek yogurt-based dips are great low calorie finger foods to keep around during the football season.

Yield: 6 cups of cauliflower (1 serving= 1 cup), ¾ cup of yogurt dip (1 serving =1/8 cup)

Ingredients: 

    • 1 head of cauliflower

Batter:

    • ¾ cup of whole wheat flour
    • ¼ cup of nutritional yeast
    • 1 Tablespoon of garlic powder
    • 1 cup of original almond milk (you can substitute with soy milk, fat free milk, or any other milk substitute)

Buffalo Hot Sauce:

    • ¼ cup of hot sauce
    • ¼ cup of tomato sauce (no salt added)
    • 1 Tablespoon of red wine vinegar
    • 1 tsp of paprika
    • 1 Tablespoon of olive oil
    • 1 tsp of red pepper flakes

Blue Cheese Yogurt Dip:

    • ½ cup of nonfat plain Greek yogurt
    • 1 Tablespoon of red wine vinegar
    • 1 Tablespoon of nutritional yeast
    • Juice squeezed from ½ lemon
    • ½ tsp of garlic powder
    • ½ tsp of black pepper
    • ¼ cup of blue cheese (you can substitute with goat cheese or gorgonzola)

Directions:

Pre-heat oven to 450 ºF. Line a baking sheet with wax paper. Wash and chop the cauliflower into pieces similar to the size of small chicken wings. In a large size bowl, whisk together the batter ingredients until there are no clumps. Add the cauliflower to the batter and toss until all the pieces of cauliflower are evenly covered with the batter. Place the cauliflower on the baking sheet and place in the oven to cook for 30 minutes.

While the cauliflower is baking, mix all the buffalo hot sauce ingredients together. In a large bowl, toss the baked battered cauliflower and buffalo hot sauce together until the cauliflower is evenly covered with the buffalo hot sauce. Place the cauliflower bake on a new sheet of wax paper and bake for 20 minutes until the cauliflower are crispy. While the cauliflower is baking, mix the Blue Cheese Yogurt Dip ingredients together in a small bowl (keep your dip clumpy or mash up the pieces of cheese to make a smooth dip). Serve the cauliflower immediately with the yogurt dip, and the carrots and celery sticks!

Nutrition Information Per Serving: 

Buffalo Cauliflower Wings:

Calories: 169 kcal, Fat: 5 g, Cholesterol: 0 mg, Carbohydrate: 27 g, Dietary Fiber: 7 g, Protein: 8 g, Sodium: 101 mg

Blue Cheese Yogurt Dip:

Calories: 40 kcal, Fat: 2g, Cholesterol: 7 mg, Carbohydrate: 7g, Dietary Fiber: 0g, Protein: 4g, Sodium: 96 mg