5 Recipes Low in Cholesterol

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!

Disclaimer

The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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