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    Low Cholesterol: 50 Essential Recipes for Today's Busy Cook
    Low Cholesterol: 50 Essential Recipes for Today's Busy Cook
    Low Cholesterol: 50 Essential Recipes for Today's Busy Cook
    Ebook112 pages3 hours

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

    By Adams Media

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    About this ebook

    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.
    LanguageEnglish
    PublisherSimon & Schuster
    Release dateApr 16, 2012
    ISBN9781440551154
    Low Cholesterol: 50 Essential Recipes for Today's Busy Cook
    Author

    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.

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      Book preview

      Low Cholesterol - Adams Media

      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

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