Taking the holidays to heart: give the gift of health with a cholesterol-fighting holiday brunch. (Heartbeat).
Oats, olive oil, fish oil, soy, nuts, citrus juices, avocados. These are some of the foods that research shows have the ability to lower cholesterol and otherwise safeguard cardiovascular health. We've combined them in a healthful brunch of light seasonal dishes: a scrumptious cranberry bread, a citrus fruit salad, broiled salmon, and smoked turkey muffins. All are low in saturated fat, yet abundant in antioxidants, beneficial phytochemicals, and (of course) great holiday flavor. For guests or a family gathering, they offer the gift of a wholesome meal and the promise of good health for the holidays.
Avocado Sunburst Salad (Makes 2 servings) 1 large navel orange 1 medium ripe California avocado Butter lettuce leaves (if desired) Dressing (recipe follows) 1 tablespoon toasted sesame seed Peel orange and slice into six rounds; cut rounds in half. Halve, seed, and peel avocado; cut each half into six slices. * Place butter lettuce leaves on two salad plates. Arrange alternating slices of orange and avocado on lettuce. Pour dressing over salads and garnish with sesame seed. Dressing 1 1/2 tablespoons lemon juice 1 tablespoon olive oil 1 tablespoon honey 1/8 teaspoon ground ginger Combine all ingredients in tightly sealed bottle; shake well before using. * Or cut one-half avocado into slices; scoop out pulp of other half with melon baller to form avocado balls. Per Serving: Calories: 389 Carbohydrate: 34.7 gm Cholesterol: 0 mg Protein: 5.0 gm Sodium: 15 mg Fat: 25.5 gm Fiber: 7.3 gm Diabetic exchange: 2 fruits + 1 vegetable + 5 fats Smoked Turkey Muffins (Makes 6 large muffins) 1 cup whole-wheat flour 3/4 cup all-purpose flour 1 tablespoon baking powder 1 teaspoon celery seed 1/2 teaspoon paprika 1 cup All-Bran[R] cereal 1 1/2 cups skim milk 1/2 cup egg substitute 2 tablespoons vegetable oil 1/4 cup finely chopped onion 3 ounces chopped smoked turkey breast Stir together flours, baking powder, celery seed, and paprika. Set aside. In large mixing bowl, measure cereal and milk. Stir to combine. Let stand 5 minutes or until cereal has softened. Add egg substitute and oil. Beat well. Stir in onion and turkey. Add dry ingredients to cereal mixture, stirring only until combined. Portion batter evenly into 6 greased 3 1/4" x 1 1/4" Texas-size muffin-pan cups or 6 greased 10-ounce custard cups. Bake at 400 [degrees] F. about 30 minutes or until golden brown. Serve hot with 1/3 cup Low-Fat Cheese Sauce (see next recipe) per muffin. Per Serving (1 plain muffin): Calories: 310 Carbohydrate: 46.8 gm Cholesterol: 6 mg Protein: 13.7 gm Sodium: 405 mg Fat: 5.7 gm Fiber: 14.0 gm Diabetic exchange: 3 breads + 1 medium-fat meat Low-Fat Cheese Sauce (Makes 2 cups) 1/4 cup all-purpose flour 2 cups skim milk 1/2 cup shredded low-fat Monterey Jack or low-fat cheddar cheese 1 tablespoon chopped chives or green onions Paprika Stir together flour and milk in small saucepan until smooth. Cook over medium heat, stirring constantly, until bubbly and thickened. Add cheese and onions or chives. Continue cooking and stirring until cheese melts. Serve hot over muffins. Garnish with paprika. Per Serving (1/3 cup): Calories: 74 Carbohydrate: 8 gm Cholesterol: 8 mg Protein: 6 gm Sodium: 102 mg Fat: 1.8 gm Fiber: 0.2 gm Diabetic exchange: 1/2 bread + 1/2 medium-fat meat Salmon Steaks With Spinach Pesto (Makes 6 servings) 1 package (10 oz.) frozen chopped spinach, thawed and drained 1/2 cup fresh, or 1 teaspoon dried, basil 1/3 cup grated Parmesan cheese 2 cloves garlic 1/2 teaspoon sugar 1/4 teaspoon nutmeg 1 container (8 oz.) plain lowfat yogurt 1/2 teaspoon salt and 1 teaspoon pepper 2 pounds fresh or frozen salmon (6 portions) Puree first 6 ingredients in blender or food processor until smooth. Add yogurt, processing until blended. Season with salt and pepper; set aside. Grill and broil salmon 4" from heat source approximately 10 minutes, or until done; turn occasionally. Spoon sauce over fish. Note: Spinach pesto can be made one or two days before serving. Keep covered and refrigerated until 1 hour before serving; best served at room temperature. Spinach pesto makes excellent sauce for cooked pasta. Per Serving (4 1/2-ounce steak and sauce): Calories: 307 Carbohydrate: 5.6 gm Cholesterol: 89 mg Protein: 38.8 gm Sodium: 409 mg Fat: 14.3 gm Fiber: 1.7 gm Diabetic exchange: 1 vegetable + 4 1/2 lean meats Holiday Cranberry Oat Bread (Makes 1 loaf, about 10 servings) 2 1/2 cups unbleached flour 1/2 cup rolled oats 2 tablespoons sugar or 1 teaspoon cinnamon 1 1/2 teaspoons baking soda 1/2 teaspoon salt 1/4 cup margarine at room temperature 1/2 cup chopped pecans 1 1/3 cups dried cranberries 1 cup soft tofu 1/2 cup buttermilk or skim milk Sugar for sprinkling (if desired) Preheat oven to 375 [degrees] F. In large bowl, combine flour, oats, sugar or cinnamon, baking soda, and salt. Cut in margarine; mix into flour mixture with pastry blender. When evenly crumbly, add nuts and cranberries. In small bowl, using a hand mixer, blend together tofu and buttermilk or skim milk. Mix into dry ingredients. On floured board, knead dough until fairly smooth. If too sticky, add a little flour. Lightly grease 9"x 5"x 3" loaf pan. Place in pan. Sprinkle with sugar (if desired). Bake 50-60 minutes, or until lightly browned and toothpick inserted in center comes out clean. Cool on wire rack. Per Serving: Calories: 277 Carbohydrate: 42.1 gm Cholesterol: trace Protein: 6.1 gm Sodium: 286 mg Fat: 9.3 gm Fiber: 2.7 gm Diabetic exchange: 2 breads + 1 fruit + 1 1/2 fats
Cholesterol Lowering Guidelines
* Limit dietary cholesterol intake to less than 200 mg per day.
* Reduce saturated fats to less than 7 percent of total calories.
* Consume 10-25 grams of soluble fiber daily from fruits, oats, barley, legumes and other plant sources.
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|Publication:||Saturday Evening Post|
|Date:||Nov 1, 2001|
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