5 Cholesterol Friendly recipes

By Dr. Priya Khorana Founder & CEO, www.lifestylenutrition.coach

Try out these 5 cholesterol friendly wholesome recipes.

Thai-inspired Salmon yum (salad)

INGREDIENTS

• 2 x 200g skinless salmon fillets
• 1 tbsp olive oil OR rice bran oil
• 1 small red onion, sliced
• 2 cucumber, peeled and sliced
• ¼ cup finely chopped coriander
• ¼ cup finely sliced spring onion
• ½ cup mint leaves
• chilli flakes to taste (optional)
• Himalayan pink salt

Dressing:

• 1 long red chilli, sliced and de-seeded
• 1 small garlic clove
• 3 Tbsp fish sauce
• 3 Tbsp lime juice
• 2 Tbsp light brown sugar

INSTRUCTIONS

1. For the dressing, place the chilli, garlic and a pinch of salt in mortar. Use a pestle to pound to a rough paste. In a small bowl combine the chilli garlic paste, fish sauce, lime juice and palm sugar.
2. Season the salmon fillets with salt. Heat a frying pan over high heat. When the pan is hot, add the oil to the pan. Then add the salmon fillets and place a saucepan lid on top of the salmon so that the fillets are gently pressed to the bottom of the pan and to prevent oil splatter. Cook for 2-3 minutes each side or until cooked to your liking. Transfer to a plate to rest until cool enough to handle with your fingers.
3. Place the onion and cucumber in a large bowl. Flake the salmon into large chunks and add to the bowl. Add the coriander, spring onion and mint. Add the dressing. Toss gently to combine. Add chilli flakes to taste (optional). Enjoy

Black Bean Brownies

Servings: 12 mini brownies

INGREDIENTS

• 1 15.5oz can black beans, drained, rinsed well
• 1 1/2 cups plant-based milk
• 2 Tbsp ground flaxseed
• 6 Tbsp cold water
• 1/2 cup coconut sugar
• 1/3 cup cacao powder
• 1 tsp baking powder
• 1/4 tsp kosher salt
• 1/4 cup vegan dark chocolate chips, plus more for sprinkling

INSTRUCTIONS

1. Combine black beans with plant-based milk and place in refrigerator for 8 hours or overnight.
2. Strain black beans from plant-based milk and rinse.
3. Preheat oven to 350°F / 176°C
4. Mix together flaxseed and cold water in small cup and let sit 10 minutes to get together as a flax “egg.”
5. Combine black beans with flax “egg” and coconut sugar in food processor. Pulse until smooth.
6. Add cacao powder, baking powder, and salt. Pulse until smooth.
7. Add dark chocolate chips and pulse 2 to 3 times until chips have been broken up slightly, but not completely.
8. Transfer brownie mix to brownie molds or a baking dish and tap sheet tray on the table to flatten the tops of the brownie mix.
9. Sprinkle 3 to 4 dark chocolate chips on each brownie.
10. Bake at 350°F/176°C for 8 to 10 minutes, or until the crust is firm, but the insides are still soft.

Whole-wheat Pasta with Broccoli and Almonds

SERVINGS: 2

INGREDIENTS:

• 2 tbsp olive oil
• 1 red chilli
• 3 garlic cloves
• 2 cups whole-wheat pasta of choice
• 1 broccoli
• Zest of 1 lemon
• 1/2 cup toasted almond flakes
• Parmesan shavings (optional)

METHOD:

1. Bring a large pan of salted water to the boil. Meanwhile, heat the olive oil in a large frying pan. Add the chilli and garlic and cook on a low heat until golden. Remove from the heat.
2. Add the pasta to the water and cook following pack instructions. In the final 4 mins of cooking, add the broccoli. Once cooked, drain and tip into the garlic pan. Add the lemon zest and almonds and toss together well. Serve in bowls, topped with Parmesan shavings.

Greek Salad with Yogurt Dressing

INGREDIENTS

• Romaine lettuce washed chopped
• Tomatoes cut into thin circles
• Cucumber cut into thin circles
• Red onion thinly sliced into rings
• Feta cheese
• Olives optional
• For protein: grilled chicken or chickpeas optional

Creamy Greek Yogurt Dressing

• 1/2 cup olive oil
• ½ cup red wine vinegar
• ½ cup plain Greek yogurt
• 1 Tablespoon Dijon mustard
• 3 cloves garlic minced
• 1 teaspoon dried oregano
• ½ teaspoon dried basil
• ½ teaspoon black pepper
• 3/4 teaspoon salt

INSTRUCTIONS

• Toss salad ingredients together in a large bowl. Mix dressing ingredients in a mason jar with a lid. Shake or stir dressing well before each individual use. Store dressing in the fridge for up to one week.

Mediterranean Fish Stew

INGREDIENTS

•   1/3 cup Extra virgin olive oil
•   1 small red onion, finely chopped
•   2 large tomatoes diced (3 cups diced tomatoes. Use quality canned tomatoes if you like)
•   10 garlic cloves, chopped
•   1 1/2 tsp ground coriander
•   1 tsp Paprika
•   1 tsp ground cumin
•   1/2 tsp cayenne pepper (optional)
•   1 1/2 tbsp capers
•   Salt and pepper
•   1/3 cup golden raisins
•   1 1/2 lb white fish fillet such as cod fillet or halibut fillet (wild, if possible)
•   Juice of 1/2 lemon or more to your liking

INSTRUCTIONS

1. Prepare the tomato and capers sauce. In a medium saucepan, heat extra virgin olive oil over medium-high heat until shimmering but not smoking. Add onions, cook for 3 minutes until it begins to turn gold in color, tossing regularly. Add tomatoes, garlic, spices, pinch of salt (not too much) and pepper, capers, and raisins. Bring to a boil, then turn heat down to medium-low and let simmer for 15 minutes or so.
2. Heat oven to 400 degrees F.
3. Pat fish dry and season with salt and pepper on both sides.
4. Pour 1/2 of the cooked tomato sauce into the bottom of a 9 1/2″ x 13″ baking dish. Arrange the fish on top. Add lemon juice and lemon zest, then top with the remaining tomato sauce.
5. 5. Bake in 400 degrees F heated oven for 15 to 18 minutes or until fish is cooked through and flakes easily (do not over-cook). 6. Remove from heat and garnish with fresh parsley or mint to your liking. I serve mine over a bed of rice or couscous.