Fitnesscoachuu · Follow
7 min read · Dec 11, 2023
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Once upon a time in a bustling city, there lived a person on a quest for better health. Faced with the challenge of high cholesterol, they embarked on a journey to discover the power of nutritious, flavorful meals.
Our protagonist’s culinary adventure began with a simple yet delicious quinoa salad. In a bustling kitchen filled with the aroma of fresh herbs and vibrant vegetables, they combined fluffy quinoa with colorful bell peppers, crisp cucumber, and juicy cherry tomatoes. These ingredients were carefully chosen for their heart-friendly properties, promising a symphony of flavors with each bite.
But our hero knew that true cholesterol control needed a hero ingredient, and that’s where omega-3 rich salmon entered the scene. Grilled to perfection, the salmon added a burst of savory goodness to the salad while bringing with it the heart-protective benefits that were essential for our protagonist’s journey.
RECIPE. 1
Grilled Salmon with Quinoa and Roasted Vegetables:
Ingredients:
- 4 salmon fillets
- 1 cup quinoa, rinsed
- 2 cups low-sodium vegetable broth
- 1 cup cherry tomatoes, halved
- 1 zucchini, sliced
- 1 red bell pepper, sliced
- 1 tablespoon olive oil
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh lemon wedges for serving
Instructions:
Preheat the grill: Preheat your grill to medium-high heat.
Prepare quinoa: In a medium saucepan, bring the vegetable broth to a boil. Add quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and the liquid is absorbed.
Marinate salmon: Season salmon fillets with salt, pepper, minced garlic, and a drizzle of olive oil. Let them marinate while you prepare the vegetables.
Roast vegetables: In a bowl, toss the sliced zucchini, red bell pepper, and cherry tomatoes with olive oil, dried oregano, salt, and pepper. Spread them on a baking sheet and roast in the oven at 400°F (200°C) for about 20–25 minutes or until the vegetables are tender and slightly caramelized.
Grill salmon: Grill the marinated salmon fillets for about 4–5 minutes per side or until the fish flakes easily with a fork.
Assemble: Fluff the cooked quinoa with a fork and divide it among plates. Top with roasted vegetables and grilled salmon fillets.
Serve: Garnish with fresh lemon wedges and serve immediately.
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RECIPE. 2
Soothing Oats and Berry Parfait: A Heartwarming Symphony for Cholesterol Control.
Ingredients:
- 1 cup rolled oats
- 2 cups low-fat Greek yogurt
- 1 cup mixed berries (blueberries, strawberries, raspberries)
- 1 tablespoon chia seeds
- 1 tablespoon honey or maple syrup
- 1/4 cup chopped nuts (almonds, walnuts, or pistachios)
- A dash of cinnamon for flavor
Instructions:
Prepare Oats:
In a bowl, mix rolled oats with enough water to cover them. Let it soak for at least 30 minutes or overnight in the refrigerator.
Layering:
In serving glasses or bowls, start with a layer of soaked oats at the bottom.
Add Greek Yogurt:
Spoon a layer of low-fat Greek yogurt over the oats.
Berry Bliss:
Add a generous layer of mixed berries on top of the yogurt.
Chia Seed Boost:
Sprinkle chia seeds over the berries. Chia seeds are rich in fiber, promoting heart health.
Sweeten Gently:
Drizzle honey or maple syrup over the layers for a touch of natural sweetness.
Nutty Crunch:
Sprinkle chopped nuts for a heart-healthy crunch. Nuts contain monounsaturated fats, which can help lower bad cholesterol.
Repeat Layers:
Repeat the layers until you reach the top of the glass or bowl.
Finishing Touch:
Finish with a dusting of cinnamon for added flavor and potential cholesterol-lowering benefits.
Chill and Serve:
Place the parfait in the refrigerator for at least 1 hour before serving. This allows the flavors to meld, and the oats to soften.
Enjoy:
Grab a spoon and enjoy this delightful parfait that not only satisfies your taste buds but also contributes to a heart-healthy lifestyle.
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RECIPE.3
Ingredients:
- 2 cans (15 oz each) chickpeas, drained and rinsed
- 1 cup cherry tomatoes, halved
- 1 cucumber, diced
- 1/2 red onion, finely chopped
- 1/2 cup Kalamata olives, sliced
- 1/2 cup crumbled feta cheese (optional)
- 1/4 cup extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 1 teaspoon dried oregano
- Salt and pepper to taste
- Fresh parsley for garnish
Instructions:
Prepare Chickpeas:
Rinse and drain the chickpeas. If you have time, you can remove the skins for a smoother texture.
Mix Vegetables:
In a large bowl, combine chickpeas, cherry tomatoes, cucumber, red onion, and Kalamata olives.
Create Dressing:
In a small bowl, whisk together olive oil, red wine vinegar, dried oregano, salt, and pepper to create a flavorful dressing.
Combine and Toss:
Pour the dressing over the chickpea mixture and gently toss until everything is well coated.
Add Feta (Optional):
If desired, sprinkle crumbled feta cheese over the salad. Feta adds a creamy texture and tangy flavor.
Chill and Marinate:
Cover the salad and let it chill in the refrigerator for at least 30 minutes to allow the flavors to meld.
Garnish and Serve:
Before serving, garnish with fresh parsley for a burst of color and added freshness.
Enjoy:
Serve this Mediterranean Chickpea Salad as a refreshing and satisfying dish that’s not only delicious but also packed with fiber, healthy fats, and antioxidants.
RECIPE.4
Ingredients:
- 4 salmon fillets
- 1 cup quinoa, rinsed
- 2 cups low-sodium chicken or vegetable broth
- 1 lemon (zested and juiced)
- 2 tablespoons fresh dill, chopped
- 3 cloves garlic, minced
- 1 tablespoon olive oil
- Salt and pepper to taste
- Steamed broccoli (optional, for serving)
Instructions:
Preheat Oven:
Preheat your oven to 400°F (200°C).
Prepare Quinoa:
In a saucepan, bring the chicken or vegetable broth to a boil. Add the quinoa, reduce heat to low, cover, and simmer for about 15 minutes or until quinoa is cooked and liquid is absorbed.
Marinate Salmon:
Place the salmon fillets in a shallow dish. In a small bowl, mix the minced garlic, olive oil, lemon zest, and half of the lemon juice. Brush the mixture over the salmon fillets, ensuring they are well coated. Season with salt and pepper.
Bake Salmon:
Transfer the marinated salmon to a baking dish and bake in the preheated oven for approximately 15–20 minutes or until the salmon is cooked through and flakes easily with a fork.
Fluff Quinoa:
Once the quinoa is cooked, fluff it with a fork and stir in the chopped dill and the remaining lemon juice. Adjust salt and pepper to taste.
Serve:
Divide the lemon-dill quinoa among plates, top with baked salmon fillets, and garnish with additional fresh dill. Serve with steamed broccoli on the side for added fiber and nutrients.
Enjoy:
Enjoy this flavorful and heart-healthy meal that combines the rich omega-3 fatty acids from salmon with the cholesterol-lowering benefits of fiber-rich quinoa.
This recipe offers a delightful combination of protein, healthy fats, and fiber, making it a nourishing option for those focusing on cholesterol control.
RECIPE.5
Ingredients:
- 1 cup dry brown or green lentils, rinsed
- 1 large onion, diced
- 2 carrots, chopped
- 2 celery stalks, chopped
- 3 cloves garlic, minced
- 1 can (14 oz) diced tomatoes (low sodium)
- 4 cups low-sodium vegetable broth
- 1 teaspoon ground cumin
- 1 teaspoon ground coriander
- 1/2 teaspoon smoked paprika
- 1 bay leaf
- Salt and pepper to taste
- 2 cups kale or spinach, chopped
- 1 tablespoon olive oil
- Fresh parsley for garnish
Instructions:
Prepare Lentils:
Rinse lentils under cold water. Set aside.
Sauté Aromatics:
In a large pot, heat olive oil over medium heat. Add diced onion, carrots, celery, and garlic. Sauté until vegetables are softened.
Add Spices:
Stir in ground cumin, ground coriander, smoked paprika, salt, and pepper. Cook for an additional 1–2 minutes to toast the spices.
Simmer Stew:
Add lentils, diced tomatoes (with their juice), vegetable broth, and bay leaf. Bring the mixture to a boil, then reduce heat and let it simmer, covered, for about 25–30 minutes or until lentils are tender.
Incorporate Greens:
Add chopped kale or spinach to the pot during the last 5 minutes of cooking. This adds a nutritious boost to the stew.
Adjust Seasoning:
Taste the stew and adjust the seasoning with salt and pepper as needed.
Serve:
Remove the bay leaf and ladle the stew into bowls. Garnish with fresh parsley.
Enjoy:
Relish in the heart-healthy goodness of this nutrient-packed lentil and vegetable stew that’s high in fiber and plant-based protein.
