7 anti-cholesterol recipes
In order not to see her cholesterol levels soar, Aurore Lavergnat, dietician-nutritionist offers 7 gourmet recipes to cook in no time when returning from the office.
The fight against bad cholesterol is not to remove all the fat from its diet, but to ensure the good quality of the fat that is used, as well as to put enough fiber in its menus for lunch and dinner, thanks to the vegetables.Thus, we limit saturated fats in the morning during breakfast, consuming 10 to 15 g of butter or 1 serving of cheese 30 to 40 g or 1 egg. In the morning, the cholesterol brought prevents the liver from making too much.
Dairy products are also restricted, preferring goat and sheep yogurt, industrial products and refined sugars.
At other meals of the day (lunch and dinner), we favor mono and polyunsaturated fats. We choose virgin and extra-virgin oils, first cold pressed. Deodorized and refined oils are avoided.
The following recipes are indicated for 1 person, it is enough, then, to multiply the quantities given by the number of people.
3 cold entries
gazpacho
• Tomato-cucumber gazpacho. Mix 1 tomato, ½ peeled cucumber, a few sprigs of parsley or basil with 1 fillet of balsamic vinegar, 1 lemon juice, 1 teaspoon of rapeseed oil. Pour into the bowls. Sprinkle with 5 to 10 walnut kernels. Enjoy fresh.
• Three color salad. Dice 1 cooked beet. Add ½ avocado slices and quarters of 1/2 grapefruit. Sprinkle with a lemon juice and a dash of raspberry vinegar.
• Broccoli-potato salad. Steam 10 min 5 broccoli florets and 1 diced potato. Place in a plate with 25 g diced fresh goat cheese, type Petit Billy. Season with a teaspoon of rapeseed oil, a teaspoon of cider vinegar and a teaspoonful of mustard. Good to know: mustard potentiates the antioxidant effects of broccoli.
3 gourmet dishes
spinach crumble
• Spinach-sweet potato-mackerel crumble. Steam 200 g spinach leaves and ½ sweet potato peeled and diced. Place in a baking dish. Sprinkle over a crumbled fillet of smoked mackerel. Add 1 peeled garlic clove, minced, a pinch of nutmeg, a few sprigs of parsley washed, chopped. Crush roughly 10 hazelnuts. Sprinkle them on the dish. Salt, pepper. Bake for 10 to 15 minutes at 180 ° C.
• Quinoa with vegetables. Cook for 12 to 15 minutes, pouring water at a height of 35 g quinoa with 1 small zucchini peeled and diced, 3 to 4 peeled mushrooms, 1 peeled and chopped garlic clove. Add 10 anchovy fillets in brine and 1 teaspoon of olive oil. Serve.
• Chicken aiguillettes with parsley and green vegetables. Cook in a frying pan 5 min on each side, in 1 tablespoon of olive oil, 2 chicken strips with a few sprigs of parsley washed and chopped, 1 shallot peeled and chopped, 1 clove garlic peeled and chopped . Book. Peel, cut in julienne a white of leek. Steam 10 minutes. Add to chicken aiguillettes with 1 small box of green beans. Salt, pepper. Serve hot.
1 light and easily digestible dessert
pineapple slices
• Pineapple carpaccio with spices. Peel a small Victoria pineapple. The detail in thin strips. (Optional: you can remove the heart). Place pineapple slivers in a rosette on a dessert plate. Sprinkle with cinnamon powder, ginger, cardamom or green anise as desired. Sprinkle with lemon juice. Serve as fresh.
Good tasting !
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