Anybody know of a good place to look for low fat, low cholesterol, low sodium recipies?

Question

I am on a low fat,low cholesterol, low sodium diet and need some new ideas on main dishes and desserts that I can have. I am limited on the amount of saturated fat and cholesterol I can have, and have discovered that many recipies are either low fat or low cholesterol, not both. HELP!

Answer 1

Check out the American Diabetes Association, the Canadian Diabetes Assocation, the American Heart Association (http://www.americanheart.org/presenter.jhtml?identifier=515) and the Heart and stroke Foundation of Canada websites (http://ww2.heartandstroke.ca/Page.asp) . Each site has a link to recipes that fits your needs.

Also, if you google "heart healthy recipes" it will give you about 1000 sites to browse through. But be careful - many recipe sites post recipes based on their claims - they are not tested and tried.

Stick to AMA links, Association links, etc., and you will find some marvellous stuff!

To start you off, here are a few of my recipes which I know are "healthy heart" recipes:

Minestrone con Pesto

Pesto:
3 tablespoons pine nuts
2 cups fresh basil leaves, preferably "picolo fino"
1 clove garlic
1 pinch sea salt
5 ounces Ligurian extra-virgin olive oil

Minestrone:
1 1/2 cups borlotti (or pinto) beans
1 1/2 cups cannelloni (or white) beans
1 medium red onion, cut into medium dice
2 medium zucchini, cut into 1/2-inch moons, 1/2-inch thick
4 plum canned plum tomatoes, cut into 1/2-inch dice
4 stalks celery, cut into 1/2-inch slices
2 potatoes, peeled and cut into 1/2-inch dice
2 leeks, cleaned and cut into 1/2-inch moons
Salt and freshly ground black pepper to taste
4 tablespoons extra virgin olive oil
3 ounces small shells pasta
1/2 cup pesto


To make the pesto: In a large stone mortar, place the pine nuts, basil, garlic, and salt, and grind with a pestle until paste. Drizzle in the olive oil, beating with a wooden spoon. This can also be done in a food processor. Store in jars, topped with extra-virgin olive oil, for up to 1 week.
To make the minestrone:
Soak the borlotti and Cannelloni beans separately overnight and drain.

In a large soup pot, place both kinds of beans, the onion, zucchini, tomatoes, celery, potatoes, leeks, and olive oil, and cover by 1-inch with cool water. Cover the pot and bring to a boil. Lower the heat and simmer until the beans are tender about 1 hour to 1 hour and 30 minutes. Add the pasta, and turn the heat to high. Cook the pasta at a boil until al dente. Divide the soup among 4 bowls and top each bowl of minestrone with a dollop of pesto floating on top.

Pollo alla cacciatora

4 boneless, skinless chicken breasts
2 medium onions chopped
one carrot chopped
one stalk celery chopped
2 Tbsp. extra virgin olive oil
1 Tbsp. finely chopped fresh rosemary
2 bay leaves
3 Tbsp chopped fresh Italian parsley
1 cup tomato sauce
3/4 cup dry red wine
salt pepper to taste
flour


Instructions:
1. Cut the chicken in pieces and cut off all the excess fat and skin.
2. Rinse the chicken under running water and then dry it with paper towel.
3. Roll the chicken in flour and shake of the excess.
4. In a large pan brown the chicken in 2 Tbsp. of olive oil.
5. Once browned remove the chicken from the pan.
6. Now, in the same pan, cook the onion, celery and carrot with the remaining 2 Tbsp. of oil and a pinch of salt on a low heat for 20-30 minutes or until they are soft. If they get too dry add a little bit of water.
7. Put the chicken back into the pan, mix and add 3/4 cup dry white wine.
8. Once the wine has evaporated add the tomato sauce, the bay leaves, rosemary and parsley.
9. Simmer covered for about 30 to 40 minutes or until the chicken is cooked. As it cooks check the salt and add it if necessary.
10. Serve hot over a small amount of whole grain pasta, or on top of brown rice - heart healthy!

Tomato Basil Salad (for 4):


Dressing:
2 large Cloves Garlic-smash before chopping
1/2 Lemon - Juice only
1/4 Cup olive oil
6-8 Fresh Mint leaves finely chopped
Salad:
4 plum or roma tomatoes quartered & remove seeds
16 Large fresh Basil Leaves - tear each leaf in 1/2
1/2 medium Vidalia (sweet) onion - Spanish is okay too - cut in nice slices - not too thin or thick
1 ball of low-fat mozzarella cheese
Fresh ground black pepper
Chopped Cilantro as garnish

In a glass bowl mix smashed and chopped garlic, lemon juice, olive oil, and mint leaves, and cracked/ground pepper. Mix with a whisk and cover, on counter for 1 hour - don't refrigerate as flavours meld better and faster at room temperature.

Nicely set out on a serving plate the torn basil (don't chop it), quartered tomatoes, sliced onions, and about 8 slices of the cheese.

Whisk dressing again and pour as desired over salad. Add chopped cilantro on top.

Lovely, and healthy - enjoy!

Garbanzo Bean Salad

In a glass bowl, mix:

2 large Cloves Garlic-smash before chopping
1/2 Lemon - Juice only
1/4 Cup olive oil
6-8 Fresh Mint leaves, finely chopped
3 fresh Basil leaves, finely chopped
¼ teaspoon chopped fresh Oregano
¼ teaspoon mix of chopped fresh thyme and marjoram
1 can rinsed and drained chick peas (garbanzo beans)
1/3 can rinsed and drained red kidney or Romano beans
1/3 can rinsed and drained chopped green or Broad beans
1 chopped roma or plum tomato
1/2 chopped sweet onion – Vidallia or Spanish
1/2 chopped green or not quite ripe mango
2 tbsp. chopped Cilantro
½ teaspoon freshly cracked black pepper (a bit chunky)

Mix and let sit, covered, at room temperature, for at least ½ hour. Stir gently to mix flavours, and refrigerate for at least 1 hour prior to serving.

You may find it dificult to ween off the salt, so it may be easier i you add extra garlic, lemon and pepper. A bit of salt, at the table only but not while cooking, may help you too. Wean off it as soon as you can.

I found that using more chili peppers, lemon and garlic made it a heck of a lot easier!

Good Luck!

Answer 2

Fat and cholesterol is often found in animal products...beef, pork, milk, butter, cheese, eggs...
So, start increasing the foods low in fats, try gently replacing meats with vegetables. Try vegetarian recipes, try fat-free yogurt. Stay away from high fat things, like burgers, fries, and pizza. Instead of salt, try spicing your meals more with no-salt seasonings. Start slow, half-and-half at first. Soon you will be used to it. The meats you do eat, make sure you buy super lean, small portions, boil out the fat and then spice well, serve with lots of salad, veggies and fruit.

Answer 3

American Heart Association have tons of books for this.. you should check them out.

i have two of them one called:
low-fat, low-cholesterol cookbook
ISBN: 0-345-46182-7

OR THE NEW AMERICAN HEART ASSOCIATION COOKBOOK
ISBN: 0-345-46181-9

they're both under 8 bucks.

Answer 4

Make your own soup, low sodium chicken broth, fresh vegtables, your all set

Answer 5

Um is it Low fat pizza or frozen yogurt

Answer 6

http://recipes.bhg.com/recipes/searchResults.jsp?incomingrequest=yes&catId1=686&adCategory=686&browseCat=Low-Carb
bhg.com

Answer 7

i am not sure but what i am doing is taking medicine you should too, i am taking EPH200, well i am not taking it yet but i am soon, you could go to this website t get this medicine! www.tomleehealth.com ok

Answer 8

www.allrecipes.com

It has everything!