Our body needs cholesterol to function. But it becomes a problem when it builds up in your artery walls, putting you at risk for heart disease and stroke.
So here we have for you 5 Low-cholesterol recipes,
Peanut Butter Energy Balls
Ingredients
- 1 cup natural peanut butter or another nut butter
- ½ cup honey
- ¼ cup mini chocolate chips
- ¼ cup unsweetened shredded coconut
Preparation
- Combine oats, peanut butter (or other nut butter), honey, chocolate chips and coconut in a medium bowl; stir well. Using a 1-tablespoon measure, roll the mixture into balls. Store in an airtight container in the refrigerator for up to 5 days or in the freezer for up to 3 months.
- Tip: People with celiac disease or gluten sensitivity should use oats that are labelled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
- To make ahead: Store in an airtight container for up to 5 days in the refrigerator or up to 3 months in the freezer.
Serving size: 2 balls
Per serving: 174 calories; 9 g fat(2 g sat); 2 g fiber; 18 g carbohydrates; 4 g protein; 5 mcg, cholesterol; 10 g sugars; 9 g added sugars; 0 vitamin A; 0 mg vitamin C; 6 mg calcium; 1 mg iron; 48 mg sodium; 53 mg potassium
Spiced Quinoa with Almonds & Feta
Ingredients
- 1 tbsp olive oil
- 1 tsp ground coriander
- ½ tsp turmeric
- 300g quinoa, rinsed
- 50g toasted flaked almonds
- 100g feta cheese, crumbled
- handful parsley, roughly chopped
- juice ½ lemon
Method
- Heat the oil in a large pan.
- Add the spices, then fry for a min or so until fragrant.
- Add the quinoa, then fry for a further min until you can hear gentle popping sounds. Stir in 600ml boiling water, then gently simmer for 10-15 mins until the water has evaporated and the quinoa grains have a white ‘halo’ around them.
- Allow to cool slightly, then stir through the other ingredients.
- Serve warm or cold.
Nutritive Information
- kcal: 404
- fat: 19 g
- carbs: 44 g
- sugars: 6 g
- fibre: 1 g
- protein: 17 g
- salt: 0.68 g
Sweet Potato Falafel Sandwich
Ingredients
Sweet Potato Falafel
- 1 medium sweet potato, baked or steamed in the skin
- 14 oz can chickpeas, rinsed
- ¼ tsp cayenne pepper
- ½ cup fresh parsley, minced
- 1 clove garlic, minced
- 1 tbsp ground cumin
- 2 tsp ground coriander
- 1 tsp sea salt
- ½ tsp pepper
Spicy Cucumber Avocado Salad
- 2 large cucumbers, peeled and seeds removed, and diced into ¾ centimeter thick cubes
- 1 ripe avocado, flesh diced like the cucumber
- ¼ cup red onion or shallot, minced
- ¼ cup fresh dill, chopped
- ½ tbsp apple cider vinegar (plus a splash for good measure)
- 1 tbsp lemon juice
- ¾ tsp sea salt
- ¼ -1/2 tsp cayenne pepper
Tahini Sauce
- ¼ cup tahini
- 2 tbsp freshly squeezed lemon
- ½ cup water
Assembling ingredients
- 4 big handfuls of arugula
- 4 pita pockets
Instructions
Sweet Potato Falafel
- Preheat oven to 350° and line baking sheet with parchment paper. Place all the ingredients into a food processor, and pulse until the ingredients are combined. Be careful not to over blend or puree. The ingredients should hold together but maintain their texture. Use a cookie scoop (about 2 tbsp) to scoop falafel balls and place directly onto the baking sheet. Bake for 35 minutes. Allow to cool for at least 10 minutes before serving.
Spicy Cucumber Avocado Salad
- Place all the ingredients into a large mixing bowl and stir well to combine with a large spoon.
- Season to taste with a dash more sea salt, vinegar, or lemon juice if necessary.
Tahini Sauce
- Place ingredients in a bowl and stir to combine. Or place ingredients into a jar with a lid and shake until creamy.
Assemble the sandwich
- Fill pita pockets with arugula, falafel, cucumber salad, and tahini. Enjoy!
Credit: http://sweetpotatosoul.com/
Apple & Cinnamon Porridge
Serves: 1
Ingredients
- 1 apple
- 1/2 cup rolled oats
- 1/4 teaspoon ground cinnamon
- 200ml semi-skimmed milk
- 1 tsp honey or maple syrup
- Berries or flaked almonds (optional)
Instructions
- Peel the apple and grate it using a cheese grater.
- Place the grated apple in a saucepan with the oats, cinnamon and milk.
- Stir ingredients, bring to the boil, then simmer gently for 5 minutes, stirring frequently.
- Pour in the honey (or maple syrup) and stir into the porridge.
- Serve in a bowl topped with the berries or flaked almonds, if using.
credit: https://applesandbeans.com
Stuffed Aubergines
Serves: 4
Ingredients
- 2 aubergines
- 1 red bell pepper, cut into chunks
- 1 tbsp and 1 tsp olive oil
- 1 onion, finely diced
- 2 cloves garlic, crushed
- 400g chopped tomatoes
- 2 tsp ground cinnamon
- Pinch of sugar
- 2 tbsp fresh coriander, chopped
- Ground black pepper
- 40g toasted pine nuts
- 100g cooked brown rice
Instructions:
- Halve the aubergines length-ways and scoop out most of the flesh leaving a 1 cm (½ inch) shell. Arrange on an oiled baking sheet with the pepper and sprinkle with 1 teaspoon of oil.
- Roast in preheated oven to 180°C/170 º C Fan/Gas mark 4 for 30 minutes.
- Heat remaining oil and sauté onion and garlic until soft, then add the tomatoes, cinnamon and sugar. Season with pepper and simmer until reduced by half.
- Chop aubergine flesh and add to sauce with coriander and pine nuts and cook for a further 10 minutes.
- Mix with the cooked rice and roasted peppers.
- Stuff into aubergine shells with tomato mix and serve.
Stay Heart Healthy!