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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

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

Grilling your Way to Health

Heart Healthy Recipe

Delicious and Heart-Healthy Salt-Free Seasonings

Grilling is a superbly healthy and lean cooking technique; just don’t ruin the health aspect by dousing your grilled food with a salt-laden marinade or other seasoning. Grill your way to better health with vegetables and lean meats, but be sure to season them with delicious salt-free seasoning blends.

The CDC recommends that all of us curb our sodium intake to <2,300 mg of sodium per day to reduce your risk of developing heart disease, high blood pressure, and other serious health conditions.

Salt is made up of 40% sodium. Just 1 tsp of salt = 2,400 mg of Sodium, putting you over your daily limit.

Look for salt-free wording printed on the packaging of poultry, seafood, and all-purpose seasonings and marinades and take a quick look at the sodium content on the food label.

Better yet, make your own salt-free seasonings and marinades such as this week’s featured recipe, Salt-Free Grilling Seasoning, a perfectly delicious and heart-healthy seasoning to spice up your Memorial Day weekend!

Salt-Free Grilling Seasoning

Sprinkle the seasoning as your taste prefers. The more you add, the more intense the flavor becomes. This salt-free seasoning contains zero cholesterol and helps prevent heart disease.

Yield: About 1/3 cup

Ingredients:

  • 2 Tablespoon paprika
  • 2 Tablespoon of garlic powder
  • 1 Tablespoon of dry mustard
  • ½ Tablespoon of onion powered
  • ½ Tablespoon of brown sugar
  • 2 tsp of cayenne pepper

Directions:

Combine all ingredients in a small bowl and mix until all spices are evenly dispersed. Sprinkle grilling seasoning on vegetables and/or lean protein before grilling.

Nutrition Information Per Serving:

Calories: 190 kcal
Fat: 6g
Cholesterol: 0mg
Carbohydrate: 33g
Dietary Fiber: 10g
Protein: 8g
Sodium: 20mg

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

Heart Healthy Recipe Of Roasted Garlic & Sundried Tomato White Bean Dip

Heart Healthy Recipe

Heart Healthy Food

Beans, beans, good for the heart (and every other body part)!

The most popular beans are: black beans, kidney beans, chickpeas, navy beans, cannellini beans, blacked-eyed peas, lima beans, lentils, split peas, great northern beans, and navy beans.

Beans are considered a carbohydrate and protein food with a super-high fiber content. Packed with additional nutrients such as folic acid, iron, manganese, copper, phosphorus, and vitamins B 1 (thiamine), beans are a near perfect food. Make beans your go-to heart healthy and virtually fat-free non-animal protein source.

As a healthy plant based food, beans can be used in chili and soups, made into hummus/dips/spreads, added to rice and veggie stir-fries, sprinkled on salads, and incorporated into bean burgers.

Serve this week’s heart healthy bean recipe, Roasted Garlic and Sundried Tomato White Bean Dip, at your next social gathering. (This recipe also includes four additional heart healthy super foods: garlic, extra virgin olive oil, sun-dried tomatoes and basil…doesn’t get much healthier than this!)

Zero cholesterol recipe of roasted garlic and sundried tomato white bean dip:
Roasted garlic and sundried tomatoes are the perfect combination to amp up the flavor in your dips!

Yield: 16 servings (2 Tablespoons per serving)

Ingredients:

  • 1 whole garlic bulb
  • 1 cup of water
  • 1 cup of packaged sun dried tomatoes without oil
  • 2 Tablespoons of extra virgin olive oil
  • ¼ tsp of cracked black pepper
  • 1-15 oz can of white beans (northern beans, navy beans, or cannellini beans), drained and rinsed
  • Optional: ¼ cup of packed fresh chopped basil

Directions:

Roasting Garlic:

Pre-heat oven to 350ºF. Remove the papery layers of the garlic bulb and cut 1/8 of the top to reveal the tops of the garlic cloves. Wrap garlic bulb in aluminum foil and bake for 45 minutes. Remove garlic bulb from oven and let it cool for 5-10 minute and separate the garlic cloves from the skin of the garlic bulb.

Soaking Sundried Tomatoes:

In a small pot, bring 1 cup of water to a boil. Remove from heat and add the sundried tomatoes. Cover the pot and let sundried tomatoes soak for 10 minutes. Drain the sundried tomatoes, but save the water to be added to the food processor.

White Bean Dip:

In a food processor, add the roasted garlic cloves, sundried tomatoes, olive oil, black pepper, and white beans. Process the mixture until there are no large chunks. Add about ¼ cup of the water from the drained sundried tomatoes to the white bean dip and continue to process until you create a white bean dip with a smooth consistency.

White bean dip is ready to be served with vegetables and pita chips OR used as a spread on sandwiches.

Nutrition Information Per Serving:

Calories: 56 kcal
Fat: 2 g
Cholesterol: 0 mg
Carbohydrates: 8 g
Dietary Fiber: 2 g
Protein: 3 g
Sodium: 190 mg

Zero Cholesterol Recipe Of Whole Wheat Pizza Dough

Low Cholesterol Food

Reduce Cholesterol with Whole Wheat Pizza Dough

Spring has sprung veggie pizzas!

Top your pizza with a salad and avoid adding the processed meats with high cholesterol and sodium contents.

How to decorate your pizza dough:

1. Start with a sauce: low sodium tomato/pizza sauce OR homemade heart healthy pesto sauce.
2. Vegetables:

  • Dark leafy greens- spinach, arugula, chopped basil
  • Tomatoes, olives, sundried tomatoes, artichoke hearts, beets, scallions
  • Sautéed mushrooms, asparagus, broccoli, cauliflower onions, peppers, asparagus

3. Cheese: low-fat mozzarella, parmesan/asiago, goat cheese, gorgonzola cheese
4. Optional Spices/Herbs: oregano, basil, rosemary, thyme, garlic powder, red pepper flacks, cracked black pepper.

Add your favorite spring vegetables to this week’s recipe, Whole Wheat Pizza Dough!

Spring vegetables: asparagus, artichokes, spinach, scallions, radish, and beets.

Here is the zero cholesterol recipe of Whole Wheat Pizza Dough:

Pizza counts as one of your grain servings per day! Why not make it whole grain dough to exceed the recommendation that at least 50% of your grains should be whole grain!

Yield: 8  slices (1 serving = 1 slices)

Ingredients:

  • 1 packages active dry yeast
  • 1 cup lukewarm water
  • 1/2  Tablespoon sugar
  • 2 cups of whole wheat flour
  • 1.5 cups of all purpose flour
  • 1 Tablespoon of olive oil

Directions:
In a small bowl, stir together the lukewarm water, yeast, and sugar and let the mixture sit for 5 minutes until the activated yeast forms bubbles. In large bowl, mix together the whole wheat flour and all-purpose flour. Add the yeast mixture and olive oil to the dry ingredients and use your hands to form into a large ball of dough. Place dough on a floured counter top and kneed the dough until it is not sticky. Place dough back into the large bowl and cover with a towel. Let dough rise for about 45- 60 minutes until dough doubles in size.

Pre-heat oven to 450 º F.  Roll out dough onto a floured pizza pan/pizza stone. Place pizza in the oven for 5 minutes without toppings. Remove the pizza dough. Flip over the pizza dough and add your sauce and toppings.

Place the pizza back in the oven and bake for about 10 minutes. Remove and let pizza cook for 10 minutes before slicing the pizza.

Nutrition Information Per Serving:

Calories: 156 kca
Fat: 2g
Cholesterol: 0 mg
Carbohydrate: 30g
Dietary Fiber:  3g
Protein: 5g
Sodium: 2g

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

Zero Cholesterol Recipe of Vanilla Chia Pudding

lower cholesterol

Vanilla Chia Pudding = Low Cholesterol Food

CHIA means STRENGTH!

“Chia” = Strength (as defined in the Mayan language)

Chia seeds create very cute pets, but they also are a nutritious edible seed from a desert plant called Salvia Hispanica. Omega 3 fatty acids, fiber, and antioxidants are only a few of the nutrients in chia seeds that will help boost the quality of your diet and prevent chronic disease.

Below are a few ways you can add chia seeds to your diet.

  • Sprinkle on your yogurt/oatmeal/cereal/salads
  • Mix into a homemade dressing
  • Blend into smoothies
  • Add to baked goods and granola/nut/fruit bars
  • Stir with a liquid (water, almond milk, soy milk) to create a pudding/gel like consistency, as featured in this week’s recipe, Vanilla Chia Seed Pudding.

Zero cholesterol recipe of Vanilla Chia Pudding:

Mix up your morning yogurt with a satisfying lactose-free option.

Yield: 2 Serving (1/2 cup per serving)

Ingredients:

  • ¾ cup of unsweetened vanilla almond milk (or unsweetened soy milk)
  • 1 Tablespoon of 100% pure maple syrup (or honey)
  • 1 tsp of vanilla extract
  • 3 Tablespoons of chia seeds
  • Optional Toppings: berries, chopped walnuts, sliced almonds, granola, cocoa nibs, etc.

Directions:

In a small bowl or tupperware container, mix all the ingredients together. Cover the chia seed mixture with saran warp or a tupperware lid. Let the chia seed mixture sit overnight. In the morning, give the chia seed mixture a stir. You will notice the mixture is no longer a liquid consistency, but a pudding consistency. Add your favorite toppings to the chia pudding and enjoy for breakfast or an afternoon snack.

Nutrition Information Per Serving:

Calories: 144 kcal
Fat: 9g
Cholesterol: 0 mg
Carbohydrate: 15g
Dietary Fiber: 9g
Protein: 3g
Sodium: 65 mg

Zero Cholesterol Recipe of Delicious Meatless Meatballs

Low Cholesterol Food

Meatless Meatballs with Tempeh

Tempt Me Please!

Eat more plants and less animals…healthier for you, the planet and the animals.

How about using tempeh as a substitute for ground meat (chicken, turkey, and beef)? You will get a similar taste by using the same spices/herbs/vegetables in your dishes, but the bonus is that you will be consuming less artery clogging saturated fat, cholesterol and all this food for a fraction of the calories!

Tempeh is a soybean product that has gone through a fermentation process in which the soybeans are bound together to make a solid form similar to a veggie patty.

What foods should I try using tempeh to replace ground meat?

    • Meatballs
    • Meat sauce
    • Taco meat
    • Chili
    • Asian lettuce wraps
    • Burgers

Don’t say “Yuck!” until you try it at least once!

Start by cooking up this week’s recipe featuring, Meatless Meatballs. You may be surprised when a family member has no clue that these faux meatballs are not the real McCoy!

Here is a low cholesterol recipe of Meatless Meatballs:

Meatless Meatballs

Vegan meatballs: egg and dairy free!

Yield: 16 meatballs (1/8 cup per meatball)

Ingredients:

Meatball Mixture

    • 1- 8 oz package of tempeh, crumbled up
    • ½ cup of onion, chopped
    • 1 flaxseed egg (Mix together 1 Tablespoon of ground flaxseed + 3 Tablespoons of warm water. Let mixture sit for 10 minutes)
    • 2 garlic cloves
    • 2 Tablespoons of Worcestershire sauce
    • ¼ cup of fresh parsley
    • ¼ cup of fresh basil
    • ½ tsp of dried oregano
    • ½ tsp of dried thyme
  • ½ cup of breadcrumbs OR piece of whole wheat bread, processed into bread crumbs
  • 1 Tablespoon of olive oil

Directions:

Add all the meatball ingredients into a food processor and mix until all the ingredients are blended together and there are no big chunks. Roll and cover the meatball mixture into the breadcrumbs. In a large skillet, heat the olive oil and place the meatballs on the skillet. Cook the meatballs until they are slightly browned on all sides (approx. 20 minutes). Roll the meatballs over every 5 minutes. Plain meatballs are ready to be served.

Tomato sauce cover meatballs: Add a low-sodium jar of tomato sauce or homemade tomato sauce to the meatballs in the skillet and let the tomato sauce simmer for 10 minutes.

Place meatballs on top of 1 cup of whole grain pasta or spaghetti squash!

Nutrition Information Per Serving:

Calories: 56 kcal
Fat: 3 g
Cholesterol: 0 mg
Carbohydrate: 5g
Dietary Fiber: 2 g
Protein: 4g
Sodium: 35 mg