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Battling cholesterol with a suitable diet - Recipes
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1. Cholesterol control dietary recommendations
In order to effectively combat cholesterol, it is recommended to follow a diet with a controlled fatty acid content. This diet involves reducing the intake of saturated fatty acids and replacing them with mono- and polyunsaturated fatty acids. It is recommended to avoid consuming fatty products such as fatty cheeses and yellow cheeses, milk and dairy products containing more than 3.2% fat, butter, fatty meats, including pork fat, offal, fatty meats and fatty sausages. Instead, it is worth integrating vegetable oils such as olive oil and rapeseed oil, nuts, seeds, kernels and low-fat dairy products, especially fermented beverages, into the diet. It is recommended to eat fatty sea fish such as salmon, mackerel, herring and tuna at least twice a week. They contain polyunsaturated fatty acids of the omega-3 family, which contribute to maintaining heart function. As part of this diet, it is recommended to reduce the intake of fructose and sucrose, as they can lead to an increase in triglyceride levels in the blood. These sugars are found in conventional sweets, breakfast cereals, fruit yoghurts, some dried fruits, jams, preserves and baked goods. In a well-balanced diet, dietary fiber is a very important component that can be found in raw vegetables and fruits, as well as in whole grain products. It is advisable to reduce the salt content in the daily diet, as an excess of salt can lead to the development of high blood pressure. The dishes should be seasoned with a large amount of fresh herbs and spices. Allowed cooking techniques include: steaming, cooking in water, and baking without fat. Occasionally, it is also possible to fry in small amounts of olive oil or rapeseed oil.2. Whole grain spaghetti with lentils in Bolognese style
Preparation Time: 30 minutes Servings: 2 ingredients: – whole grain spaghetti – around ⅔ handfuls, – red lentils – 6 teaspoons, – onion – one small piece, – garlic – two cloves, – olive oil – Two tablespoons, – tomato passata – 1½ cups, – spices: basil leaf, oregano, smoked paprika, salt, pepper, – optional: salt flakes – 2 teaspoons. Preparation1. Cook the whole grain spaghetti al dente according to the instructions on the packaging. 2. Rinse the red lentils well, drain and cook in lightly salted water for about 10 minutes. 3. Finely chop the onion and fry in olive oil. After a few minutes, add the chopped garlic and fry. 4. Add the tomato passata and spices to the onion and garlic. 5. Cook the mixture for a few minutes and add the drained lentils and heat (add water left over from cooking the spaghetti if necessary). 6. Spread the sauce over the cooked spaghetti. Optionally sprinkle with salt flakes. Nutritional value (per serving): – energy: 506.5 kcal, – protein: 20.9 g, – fat: 13.3 g, – carbohydrates: 77 g, – dietary fiber: 10.3 g.3. Buckwheat with chicken and Peking cabbage
Preparation time: 40 minutes. Serves 1. Ingredients: – olive oil – 1 tbsp, – garlic – 1 clove, – onion – 1 piece, – chicken breast – 1⁄2 piece, – roasted buckwheat – 1⁄2 bag, – dark soy sauce – 1 tbsp, – Peking cabbage – 1⁄3 piece. Preparation: 1. Heat a large frying pan with olive oil. 2. Chop or press the garlic and add it to the pan, add the chopped half of the onion and fry it. 3. Cut the chicken into smaller pieces, season it, and add it to the pan. 4. Add dry buckwheat, mix the ingredients, and fry for 1-2 minutes. Add hot water with soy sauce. 5. Cover the pan and cook for about 5 minutes. 6. Add coarsely chopped Peking cabbage, mix it, and cook it for another 3 minutes. 7. Remove the lid and continue to fry for about 3 minutes, stirring constantly. The excess liquid should evaporate. Nutritional values (per serving): – energy: 480 kcal, – protein: 34.1 g, – fats: 15 g, – carbohydrates: 57.3 g, – dietary fiber: 10.6 g.4. Pad thai with tofu and vegetables
Preparation time: 30 minutes Number of servings: 2 Ingredients: - bell pepper - a piece, - carrot - a piece, - ginger - a small piece, - garlic - a clove, - olive oil - a tablespoon, - broccoli - a small piece, - rice noodles - a third of the package, - tofu (ideally smoked or sweet chili) - a piece, - dark soy sauce - 2 tablespoons, - honey - a tablespoon, - sesame - 2 teaspoons, - parsley - 2 teaspoons, - lemon juice (optional). Preparation method: 1. Chop bell pepper and carrot into thin strips. Finely chop ginger and garlic. 2. Heat olive oil in a wok (or a larger frying pan), add ginger and garlic, and fry. 3. Add chopped vegetables. Simmer until softened, adding water if needed. 4. In the meantime, cook broccoli and noodles according to package instructions. 5. Cut tofu into cubes and add to vegetables in the pan, frying it. 6. Drain broccoli and noodles. Mix noodles with soy sauce and honey. 7. Gently combine all ingredients in the pan. Sprinkle with sesame and chopped parsley. Optionally, drizzle with lemon juice. Nutritional value (per serving): - energy: 525 calories, - protein: 22.5 g, - fat: 16.8 g, - carbohydrates: 75.2 g, - dietary fiber: 11 g.5. Dorsch cutlet in a bucket, served with rice and salad
Preparation time: 30 minutes Number of servings: 1 Ingredients: – Dorsch, cutlet – piece, – olive oil – tablespoon, – pepper – 4 teaspoons, – brown rice – ½ cup, – sauerkraut – cup, – onion – ¼ piece, carrots – 1/3 piece, flaxseed oil – tablespoon, erythritol – ½ teaspoon, parsley – teaspoon, pepper – pinch. Preparation: 1. Preheat oven to 180°C. 2. Wash dorsch, dry and cut into cutlets. Prepare a small heat-resistant container, place dorsch, pour olive oil and sprinkle with pepper. 3. Bake for about 20-30 minutes. In the meantime, cook the rice. 4. Prepare the salad: chop sauerkraut and onion, grate the carrot, mix everything with flaxseed oil, erythritol, and chopped parsley. Season with pepper. Nutritional value (per serving): – energy: 490 kcal, – protein: 24.2 g, – fat: 22.8 g, – carbohydrates: 47.3 g, – dietary fiber: 5.9 g.6. A tuna salad with distinctive dressing
Preparation time is roughly 15 minutes, yielding 1 serving. Ingredients: egg, 1 piece; spinach, 2 handfuls; tuna in its own sauce, can; cocktail tomatoes, 10 pieces; olives, 5 pieces; corn in a can, 2 tablespoons; red onion, 1/4 piece; mustard, 1 teaspoon; honey, 1 teaspoon; olive oil, 1 tablespoon; salt and pepper, pinch. Preparation: 1. Cook the egg for about 8 minutes. 2. Wash the spinach, dry it, and place it on a plate. 3. Add chopped cocktail tomatoes, olives, corn, and red onion. 4. Add drained tuna and hard-boiled egg. 5. Prepare the dressing: combine mustard, honey, and olive oil. Add water as needed. 6. Season the mixture with salt and pepper, then pour the dressing over it. Transfer to a plate. Nutritional value per serving: - energy: 397 kcal, - protein: 35.1 g, - fat: 18.7 g, - carbohydrates: 26.1 g, - dietary fiber: 4.4 g.7. Apple oatmeal
Preparation time: 15 minutesNumber of servings: 1 Ingredients: oatmeal flakes – 5 tablespoons, apple – 1 piece, cinnamon – ⅓ teaspoon, erythritol – 1 tablespoon, natural yogurt 2% – 4 tablespoons, walnuts – 1 tablespoon. Method of preparation: 1. Pour oatmeal flakes into a bowl and cover them with hot (but not boiling) water, cover and let stand for 10 minutes until they have completely absorbed the water. 2. Meanwhile, wash, peel and cut the apple into cubes and place in a pan. Add erythritol and cook until the apple is tender. Sprinkle with cinnamon and mix. 3. Chop the walnuts. 4. Mix the warm, soaked oatmeal flakes with the natural yogurt and the cooked apple with cinnamon. 5. Sprinkle the mixture with the chopped walnuts. Nutritional value (per serving): – Energy: 447 kcal, – Protein: 13.6 g, – Fat: 15 g, – Carbohydrates: 70.7 g, – Dietary fiber: 9.3 g.8. It's a sweet barley dish with pears and nuts
Preparation time: 25 minutes Number of servings: 1 Ingredients: – unroasted barley grains – ½ bag, – oat drink or other plant-based drink – glass, – almonds – spoon, – pear – piece, – dark, unsweetened cocoa – teaspoon, – erythritol – spoon, – salt – pinch. Preparation: 1. Strain the barley grains through a sieve and rinse them under running water, transfer them to a pot. 2. Cover the barley grains with plant-based liquid, add a pinch of salt. Cook under a cover on low heat for about 15 minutes. 3. Finely chop the nuts, wash the pear and cut it into pieces. 4. Add cocoa and erythritol to the barley grains and heat them. Stir constantly to prevent the barley grains from sticking to the bottom of the pan. 5. Put the barley grains in a bowl, add pear pieces, and sprinkle with almonds. Nutritional value (one serving): – Energy: 446 kcal, – Protein: 12.6 g, – Fat: 12.5 g, – Carbohydrates: 78.8 g, – Dietary fiber: 9 g.9. Rye bread with tomato sauce, avocado, and red onion
Preparation time: 20 minutes Number of servings: 1 Ingredients: – Rye bread on sourdough – 2 pieces, – Tomato – 1 piece, – Avocado – 1/2 piece, – Red onion – 1/4 piece, – Lemon juice – 2 tablespoons, – Salt, pepper – a pinch. Preparation: 1. Lightly toast the bread in the oven or grill. 2. Wash the tomatoes, dry and cut into small cubes. 3. Wash the avocado, halve, remove the pit. Scoop out the flesh, sprinkle with lemon juice, cut and mix with the tomatoes. 4. Cut the red onion into small cubes and add to the salsa. Season to taste with salt and pepper. 5. Spread the salsa on the bread. Nutritional value (one serving): – Energy: 360 kcal, – Protein: 10.2 g, – Fat: 13.4 g, – Carbohydrates: 53.3 g, – Dietary fiber: 12 g.10. Pasta with chickpeas, dried tomatoes, and pumpkin seeds
Preparation time: 15 minutesNumber of servings: 4Ingredients: - Chickpeas from a can - 10 tablespoons, - Pumpkin seeds - 2 tablespoons, - Dried tomatoes, dried from oil - 4 pieces, - Olive oil - 1 tablespoon, - Salt, pepper - pinch.Preparation: 1. Drain and rinse the chickpeas under hot water. 2. Toast the pumpkin seeds in a dry pan. 3. Combine chickpeas, dried tomatoes, and olive oil in a bowl and mix into a paste. It is optional to add a small amount of water. 4. Add the pumpkin seeds. 5. Serve the paste with bread or vegetables. Nutritional value (per serving): - Energy: 136.8 kcal, - Protein: 5 g, - Fat: 8.8 g, - Carbohydrates: 12 g, - Dietary fiber: 3.7 g.11. Quick Brownies from Beans
Preparation time: 50 minutesNumber of servings: 6 Ingredients: – Red kidney beans in can – Dark, unsweetened cocoa powder – 2 tablespoons – Baking powder – 1 teaspoon – Erythritol – 4 teaspoons – Banana – 1 piece – Egg – 1 piece – Olive oil – 1 tablespoon. Preparation: 1. Drain the beans and rinse them thoroughly under running water. 2. Mix the dry ingredients (cocoa, baking powder, and erythritol). 3. Blend the beans, banana, egg, and olive oil into a smooth mixture. Add the dry ingredients and mix well. 4. Preheat the oven to 190°C. 5. Line a small baking dish with parchment paper, pour in the mixture, and bake for about 30-40 minutes until a toothpick comes out clean. 6. After baking, cut the baked goods into 6 equal pieces. Nutritional value per serving: – Energy: 190.1 kcal – Protein: 11.1 g – Fat: 3.6 g – Carbohydrates: 34.7 g – Dietary fiber: 7.9 g.
