Category Archives: Cholesterol Lowering recipes

Asparagus in disguise

I belonged to the asparagus hater club until recently when I discovered this recipe by pure trial and error and out of necessity to be a good role model for my kids. I mean if I tell them “you better eat your greens” and I make a face at asparagus that wouldn’t be any good would it?
Hence, this recipe was born out of desperate measures to eat my greens.
Alright! I think you got the point that I utterly disliked asparagus. But not any more! I love it! Well, that is probably an exaggeration but I sure don’t turn my nose up at it anymore.
Why don’t you try it and let me know if it was worth the trouble or not?

Ingredients

1 bunch of asparagus ( diced)
A handful of of sliced baby carrots
3-4 rooster potatoes (sliced long or cubed)
Small onion ( diced)
Small tomato (diced)
Garlic powder
Black Pepper powder
Soy sauce ( a tsp)
Salt to taste
1 tsp oil of your choice

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Instructions

Toss all the cut vegetables into a frying pan and add a pinch of garlic powder, a dash of black pepper, the soy sauce and salt to taste. Mix well.
Cover the pan on high flame for a minute and then lower to low flame for the vegetables to cook uniformly.
After 5-10mns or when cooked ( I check by pricking the potatoes with a fork), uncover and add the oil.
Now coat the vegetables with the oil and cook on high flame for a couple of minutes making sure the vegetables don’t stick to the bottom of the pan by turning/tossing often.
Hey presto, the asparagus in disguise is ready.
Enjoy with some garlic bread and meat or fish of your choice!

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Charming Channa Masala

Charming Channa Masala

Channa or garbanzo beans is very high in fiber. Just 2 cups of channa can meet your entire fiber quota for the day. It also helps in lowering LDL cholesterol, the bad cholesterol in our blood. Even more good news is that it keeps you fuller for a longer time and therefore is an excellent food for diabetics as it keeps the blood sugar low. It is also your best friend if you need help cleansing out your colon. Because of the high fiber content and due to its breakdown mechanism in the gut, it helps in completely cleaning out your intestines. So whadya waiting for? Prepare and dig in!

Ingredients

2 cups channa (garbanzo beans)
1 small onion
2 cloves garlic diced
1 inch ginger diced
1 green chilli (optional)
2 tomatoes diced
3 tbspn olive oil
1 tsp salt
3/4 tsp chilli powder
3 tsp coriander powder
3/4 tsp turmeric powder
3/4 tsp garam masala powder

Instructions

Soak the channa overnight. Transfer the washed channa to a pressure cooker and fill water to about an inch above the channa. Cook the channa in the pressure cooker until 3-4 whistles are heard. Switch off and wait till the steam has completely escaped.

In a separate pan, add 1 tablespoon olive oil and saute the ginger, garlic for a minute before adding the onion and green chilli. Add the salt to the mixture and turn down flame to medium. The water will ooze from the onion, thereby eliminating the need for oil. When the mixture is browned, turn flame to lowest and add chilli powder, coriander powder, garam masala and turmeric powder. Add 2 tbsp olive oil and stir till the sautéed mixture is well coated with oil. Slowly raise flame to medium and keep stirring till oil rises. Add the tomatoes and lower flame. Keep stirring till the tomatoes blend and become a paste with the mixture. Add 3 tbsp water if needed to make the paste.

Open the pressure cooker and add the paste. Rinse the pan with channa water to make sure all the paste is transferred. Add one or two tea bags which will give the channa masala its deep brown color. I got this tip from Vahrehvah Chef Sanjay who is an awesome chef who shares all his recipes wholeheartedly. Cook on low flame till the channa boils. If the gravy is thick, turn off the flame or else turn flame to high till gravy thickens to your liking. Garnish with cilantro and enjoy with Indian bread of your choice like poori, chapathi or naan.

If you need more information about how nutritious channa is read this article http://whfoods.org/genpage.php?dbid=58&tname=foodspice

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Cholesterol Lowering Breakfast – Oatmeal with Flax

Ingredients

1) 1/2 cup oats (quaker brand, non ground)
2) 1 tsp sugar
3) a pinch of salt
4) 1/4 cup fat free milk
5) 1 tbsp flaxmeal ( ground flaxseeds)

Instructions

Step 1. Add ingredients 1,2 & 3 to a microwaveable clear bowl.

Step 2. Add water to half an inch above the contents.

Step 2: Add water to half an inch above the contents.

Step3. Microwave for 2 minutes. Keep an eye on the bowl as the oatmeal may rise and overflow if the bowl is not large enough. When done, take the bowl out and stir the contents.

Step 5. Add ingredient 4 and stir. Keep stirring if the contents are too hot to ingest.

Add 1/4 cup of fat free milk to the oatmeal.

Step 6: When the oatmeal is at the right temperature (slightly warm) add the last ingredient and stir until the flaxmeal is not visible.

Caution: Do not stir for too long or the oatmeal will become lumpy and gooey.

Tips:To make this meal more palatable, you can add chopped almonds, walnuts, sliced apples. But add these only after the oatmeal is at the right temperature for you to eat or else it will lose the crunchiness which adds zest to the meal.

This is how it finally looks! Oatmeal with flax, sliced apples and whole almonds.

Enjoy your breakfast with the knowledge that this meal will soon start working in your intestines and help you purge not just the intestinal contents but the bad cholesterol known as LDL as well. The fiber in the oats and flax will bind to the LDL cholesterol and send it out of your body. To know more about cholesterol lowering foods please visit my blog. I will be updating my blog frequently.

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Copyright © 2011- 2013- Shinu Cherian Roy- shinulovestocook.wordpress.com. All rights reserved. Unauthorized use and/or duplication of the content from this blog is not permitted without written permission from its author. You may link to any of the posts in this blog in its entirety without any alteration, provided full credit is given to the author – Shinu Cherian Roy, and a link is directed back to this original content, the failure of which legal action will be taken against the perpetrator.

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Filed under Cholesterol Lowering recipes