Low Cholesterol: 50 Essential Recipes for Today's Busy Cook

By Adams Media

Everything cookbooks are a popular choice for home cooks looking for fresh, original recipes that only taste like you’ve spent all day in the kitchen. And now we've collected fifty of our most delicious and healthiest low-cholesterol recipes. Here’s all you need to get started making heart-healthy dishes from Blueberry Corn Pancakes to Wasabi-Roasted Filet Mignon.

• Language: English
• Publisher: Simon & Schuster
• Release date: Apr 16, 2012
• ISBN: 9781440551154

Adams Media

At Adams Media, we don’t just publish books—we craft experiences that matter to you. Whether you’re diving deep into spirituality, whipping up delights in the kitchen, or planning your personal finances, our diverse range of lifestyle books, decks, journals, and more is designed to feed your curiosity. The Adams team strives to publish content that celebrates readers where they are—and where they’re going.

Book preview

The Best of Everything®

Low Cholesterol

50 Essential Recipes for Today’s Busy Cook

Adams Media, an imprint of Simon & Schuster, Inc.

Avon, Massachusetts

Contents

Introduction

Vegetable Omelet

Whole-Grain Waffles

Buckwheat Pancakes

Blueberry-Banana Smoothie

Applesauce Cinnamon Bread

Good-Morning Muffins

Dark-Chocolate Orange Scones

Whole-Grain Oatmeal Bread

Sunflower Rye Bread

Whole-Grain Ciabatta

Super Spicy Salsa

Greek Quesadillas

Chinese Skewered Chicken

Spring Asparagus Soup

Chunky Irish Potato-Leek Soup

Vegetable-Barley Stew

Scandinavian Summer Fruit Soup

Cod and Potatoes

Salmon Vegetable Stir-Fry

Red Snapper with Fruit Salsa

Sesame-Crusted Mahi Mahi

Chicken Spicy Thai Style

Chicken Breasts with New Potatoes

Texas BBQ Chicken Thighs

Turkey Cutlets Florentine

Steak with Mushroom Sauce

Flank Steak with Mango Salsa

Wasabi-Roasted Filet Mignon

Beef-and-Pumpkin Quinoa Pilaf

Pork Chops with Mustard Sauce

Pork Scallops with Spinach

Pork Skewers with Cherry Tomatoes

Asian Pork Stir-Fry

Quinoa Pepper Pilaf

Pumpkin Soufflé

Chickpeas in Lettuce Wraps

Spanish Omelet

Roasted Baby-Beet Salad

Cucumber-Mango Salad

Pasta Salad with Crunchy Vegetables

Grilled Asparagus with Lemon Sauce

Sesame-Roasted Vegetables

Buttermilk Mashed Potatoes

Mexican Chicken Fingers

Egg Salad Sandwich Spread

Moroccan Lamb Kabobs

Mango Walnut Upside-Down Cake

Crepes with Poached Pears

Silken Chocolate Mousse

Butterscotch Meringues

Also Available

Copyright Page

Introduction

The foods you eat and the way you move your body have a huge impact on your health. Cholesterol blood levels can be reduced quite easily with some basic changes. And the best part is that the foods that reduce cholesterol and triglycerides are delicious and easy to cook.

Believe it or not, diets can be too low in fat. Your body needs fat to transport nutrients around the body, to maintain a consistent body temperature, to protect your organs, and to provide quick energy. If you aren’t eating enough fat, you may be more tired, develop more infections and illnesses, and become deficient in vitamins and minerals.

Eating the right kind of fat, in the right quantities, is essential. If a recipe is slightly higher in fat than you’d like, look at the type of fat used. If it comes from extra-virgin olive oil, nuts, seeds, or vegetables, don’t be afraid of that extra bit of fat. These monounsaturated fats are very healthy and actually raise HDL cholesterol levels.

Read labels carefully. For a food to be labeled cholesterol free, it must have less than 2 mg of cholesterol per serving. A low cholesterol food has less than 20 mg per serving. A sodium free food has less than 5 mg of sodium per serving, and a low sodium food has less than 140 mg per serving. A high fiber food has 5 grams of fiber or more per serving. A food labeled low saturated fat must have 1 gram or less of saturated fat per serving. And a low fat food has 3 grams or less of fat per serving.

All of the recipes in this book have less than 100 mg of cholesterol per serving. Most have much less than that, and many have none at all. You have the option of using butter or plant sterol margarines in these recipes; all of the nutrition calculations are figured using butter.

As with all health and nutrition advice, check with your doctor before changing your diet or adding exercise. Practice moderation in all things. If you eat a colorful diet, exercise moderately, and don’t smoke, you will increase your odds of living a healthy life.

And remember that medical research is always discovering new information. Many people are tempted to throw up their hands and forget the whole thing when they hear that a food once thought good for you is not. But science doesn’t proceed in a