Eat this not That!

(Kicking out the Cholesterol)

The Blue Zones

High Cholesterol?

Where does cholesterol come from?

Breakfast• Scrambled tofu

• 65 calories• 2.5 g fat • 0 sat. fat• 0mg cholesterol

• 2 scrambled eggs

• 204 calories• 14 g fat • 4 g sat. fat• 430 mg cholesterol

Lunch• Veggie Chili (1

cup)

• 180 calories• 2.0 fat • 0 g sat fat• 0 mg

cholesterol• 17 g fiber

• Chili Con Carne (1cup)

• 256 calories• 8 g fat• 3.5 g sat. fat• 134 mg

cholesterol• 9 g fiber

Afternoon Snack• 1 oz. Raw almonds

(23) and ½ oz. raisins (30)

• 204 calories• 14 grams fat• 1 gram sat fat,• 0 mg cholesterol• 4 grams fiber

• 1 oz. cheese and five crackers

• 194 calories• 13 grams fat • 7 grams saturated fat• 29 mg cholesterol• 0 grams fiber

Supper • Black bean burger on

a bun

• 230 calories• 5.5 g fat• .5 g sat fat• 0 cholesterol• 5 g fiber

• ¼ lb Cheeseburger on a bun

• 552 calories• 29.9 g fat• 12.86 g sat. fat• 101 mg cholesterol• 1.5 g fiber

Total for the day• Cholesterol 0 grams• Total fat 24 grams• Saturated fat 1.5

grams• Fiber 26

• Cholesterol 694 grams• Total fat 65 grams• Saturated fat

27.5grams• Fiber 10.5

Tofu

• Soft- salad dressings & desserts

• Firm – general purposes

• Extra firm – stir fries, salads

Benefits of Tofu & Tempeh

• Not recommended for those with soy allergies or those with thyroid issues.

• Excellent source of protein, calcium and iron

• It’s a complete protein

• Gluten-free• High in tryptophan• Great for weight

loss

Tempeh

What is Tempeh?• Tempeh is a made from cooked and

fermented soybeans and formed into a patty

• Unlike soy it is quite firm• Grains may be added• Tempeh has a nutty flavor• Several varieties available• Takes the place of meat in many dishes• Found in the refrigerator section

Benefits of Flaxseed

• High in Fiber• Anti-inflammatory• Helps decrease bad cholesterol• May be preventative against heart disease

and diabetes• Preventive against: breast, colon and

prostate cancer• Helps relieve constipation

Benefits of Nuts• Rich in Omega-3’s• They help lower bad cholesterol• Protein rich• Contains fiber• Vitamin E helps prevent plaque in the arteries• Contains plant sterols which help lower

cholesterol• Contains L-Arginine which helps improve health of

artery walls.

Which Nuts are Healthiest?

• Walnuts• Almonds• Macadamia• Pecans• Peanuts

Great for an afternoon snack.Raw and unsalted is always the best.

Benefits of Legumes• Legumes are beans, peas, and lentils• Excellent source of complex carbs, protein and fiber• They keep you full longer• Keep you regular• Help keep your blood sugar level• Inexpensive substitute for meat• Very low in fat• Helps lower cholesterol• Protective against heart disease• Mixed with a whole grain such as rice makes a

complete protein.

Flaxseed(as egg replacer)

For 1 egg

• 1 TBS flaxseed meal • 3 Tablespoons water

Combine the flaxseed and water and let sit for 5 minutes. Double or Triple recipe as needed.

Flaxseed Sprinkle• ¼ cup walnuts• ¼ cup flax meal (ground flax seed)• 1 Tablespoon brown sugar• 1/8 tsp salt

Mix and serve over oatmeal, toast, cereal, etc.

Note: Store in an air tight container and keep in refrigerator.

Tofu Pudding• 1 package soft tofu• 1tsp vegetable oil• 1/2 cup sugar • 4 TBS cocoa powder • 1/4 tsp salt • 1 1/2 tsp vanilla extract

• In a blender or food processor, blend ingredients until smooth. Chill for several hours before serving. Makes 2-4 servings.

Eggless Egg Salad

• Mash tofu gently in a bowl leaving some texture. Mix in the rest of the ingredients until combined. Chill for a few hours before serving.

• 1 package firm tofu drained

• ½ cup mayo• ¼ tsp lemon juice or

apple cider vinegar• 3 TBS Dijon mustard• A pinch of cayenne• ½ tsp turmeric• 2 TBS chopped parsley• 1 stalk celery finely

chopped• ½ small onion finely

chopped

Stuffed Shells• 20-25 jumbo stuffing shellsBoil shells as directed on box, then drain and set aside.

• 1 box firm or extra firm Mori Nu silken tofu• ½ cup raw cashews• 2 TBS water• 2 TBS lemon juiceBlend till smooth. Empty into mixing bowl and add:• 1 box water pack firm tofu (mash with fork)• 1 TBS onion powder• 1 TBS dried parsley• 2 tsp salt• 2tsp garlic powder• 1 TBS honey or sugar• 1 10oz box frozen spinach, thawed and drained (optional)

Fill shells with tofu mixture and place in 9x13 baking dish. Pour 1 jar of spaghetti sauce over shells. Cover with foil and bake at 350˚for 45 minutes.

Curried Tempeh Salad• Cube tempeh and steam

for 15 minutes. Let cool. Meanwhile mix the cucumber, carrot, broccoli and green onions in a bowl. In a separate small bowl mix together the rest of the ingredients forming a dressing. Crumble the tempeh into the vegetables and add the dressing. Refrigerate for several hours before serving.

• 1 package tempeh• 1cucumber, seeded and

chopped• 1 grated carrot• ¾ cup chopped broccoli • 3 to 4 green onions

chopped• 1 TBS minced ginger• 1 tsp minced garlic• 1-2 TBS curry powder• 2-3 spoonfuls mayo• Juice from ½ of a lime• Salt to taste

Tempeh Sandwich Spread

• Cube and steam tempeh for 15 minutes. Let cool. In medium bowl , combine the rest of the ingredients. Crumble the cooled tempeh and mix with combined ingredients. Chill and serve as a sandwich filling or use as a side dish.

• Recipe from “How it all Vegan”

• 1 package tempeh • ½ cup mayonnaise• 1 stalk celery, chopped• 1 med. dill pickle,

chopped• ½ med. onion chopped• 2 tsp mustard• 2 tsp soy sauce• 1 garlic clove minced• Optional- 2 TBS parsley,

minced

Black Bean Brownies• 1 box brownie mix for 9x13 pan• 1 15 oz can black beans• 1 cup water

• Preheat oven to 350 degrees. Grease bottom of 9x13 pan.

• Blend black beans and water till smooth in blender or food processor. Add to brownie mix and stir until combined. Fold in nuts or chocolate chips. Bake for 25 to 30 minutes until toothpick comes out clean.

• Let cool for 30 minutes before cutting.

References• http://

www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/nuts/art-20046635?pg=2

• http://www.mayoclinic.org/healthy-living/nutrition-and-healthy-eating/expert-answers/flaxseed/faq-20058354

• http://www.bbcgoodfood.com/howto/guide/ingredient-focus-tofu

• http://vegetarian.about.com/od/glossary/g/Tempeh.htm

• The Blue Zones by Dan Buettner