Any ideas for simple healthy meals - for lactose free / low cholesterol?

Question

Today my doctor told me that I have high cholesterol and that I need to go on a low cholesterol diet. Problem is...I really don't know how to cook (although I am trying to learn) I shouldn't eat dairy, but will still eat it at times. Does anyone know of some simple meals/snacks/breakfast/
DESSERTS (that taste good) to cook that are healthy for me to eat. I'm starvin and want to start off learning how to cook healthy.

Recipes would be appreciated thanks!

Answer 1

Aww, well good luck with all of that hun! Here's a couple recipes I think you'll enjoy :)

Southwest Veggie Dip

10 oz can chopped or diced tomatoes with no salt
1 lb cubed fat-free cheese
1/4 cup skim milk
optional: chili pepper to taste
vegetables for dipping and/or fat free tortilla chips
Combine cubed cheese and milk in a pan and heat while stirring until cheese melts. Stir in half of the tomatoes. Remove from heat and add remaining tomatoes and well-chopped chili to taste. Serve with tray of fresh veggies and baked tortilla chips.

Values below include chili pepper but not veggies or tortilla chips. Serving size is variable. Individual values can be estimated from the totals below.

Chili or Salsa

2 (10 ounce) cans Rotel tomatoes & chilies
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can corn, drained (I use frozen)
tortilla chips

Place all ingredients into pan and heat through.
Add any toppings you may want like cheese, onion, sour cream, whatever.
Serve with tortilla chips.

Veggie Enchiladas

Tomatillo Sauce
1/2 cup water
1/2 large red onion, thinly sliced
1/2 teaspoon salt
1/4 teaspoon cayenne pepper (to taste)
1/2 large green bell pepper, seeded, deveined and coarsely chopped
1 lb tomatillos, husked or tomatillos, canned
1 serrano chili, seeded and chopped
1 pinch sugar (optional)
Filling
1 tablespoon olive oil
1/2 red onion, diced
1/8 teaspoon salt
1/8 teaspoon cayenne pepper (to taste)
3 large garlic cloves, minced
1/2 bell pepper (yellow, red, or green, seeded and chopped)
1/2 zucchini, diced
1/2 teaspoon ground cumin
3-4 mushrooms, sliced
1 cup fresh corn kernels (about 2 ears)
1 cup cooked black beans (or drained and rinsed canned beans)
1 tablespoon chopped fresh cilantro
9-10 corn tortillas
1/2 cup light sour cream
2 cups shredded monterey jack cheese
2 tablespoons chopped fresh cilantro

Tomatillo Sauce:.
In a large saucepan, combine the water, onion, salt, and cayenne. Bring to a boil, reduce heat to a simmer, cover, and cook for 5 minutes, or until the onion is soft.
Add the bell pepper, tomatillos, and chilies. Cover and simmer until the tomatillos are soft and have released their juices, about 10 to 15 minutes. Using an (immersion) blender or food processor, puree the mixture. Taste and adjust the seasoning. Add a little sugar if the sauce is too acidic.
Filling: In a large skillet over medium-high heat, heat the oil and saute the red onion, salt and cayenne for 8 minutes, or until the onion is wilted. Add the garlic, bell pepper, zucchini, and cumin. Cook for 5 minutes. Add the mushrooms, corn, and beans. Cook for another 5 minutes until the mushrooms are soft and the corn is crisp tender. Stir in cilantro. Remove from heat.
Putting it all together:.
Preheat the oven to 400 degrees.
Ladle 1 cup tomatillo sauce into the bottom of a 9x9 baking pan.
Heat a tortilla on a comal or frying pan over medium-high heat until pliable. Lay the tortilla on a clean surface and spread 1 tablespoon sour cream down the center of the tortilla. Spread 3 tablespoons of the filling over the sour cream and then sprinkle with 2 tablespoons grated cheese. Roll the tortilla up and place seem side down in the baking pan. Repeat with all remaining tortillas. Ladle the sauce on top, sprinkle with cheese.
Cover with foil and bake 20 minutes, or until the sauce is bubbling. Remove foil and bake 5-7 minutes more until cheese is browned. Sprinkle with cilantro and serve.

Berry Trifle

1 angel food cake - store bought
1 pt. blueberries
1 pt. blackberries
1 pt. raspberries
1 pt. strawberries
1 tbsp. sugar
1/2 c. water
1 container lite Cool Whip topping
3 tbsp. strawberry liqueur
3/4 whole berries and johnny jump ups or violets for decorating
Rinse berries. In mixing bowl slice strawberries, add sugar, water and remaining berries. Take your favorite trifle bowl. Spread 2 tablespoons berries around the bottom. Slice angel food cake cross-wise. Place on top of berries. Drizzle liquor over cake. Add 1/2 remaining berries and 1/2 topping; layer with top of cake. Repeat procedure. Decorate top with whole berries and edible flowers like violets or johnny-jump ups. Chill minimum 1 hour. Beautiful and low cholesterol.


LOW CHOLESTEROL OMELETS
2 tsp. butter
1/2 c. cholesterol free egg substitute
Melt butter in 10" skillet over medium heat; add egg substitute. When bottom is set, lift edges using spatula to let uncooked portion flow underneath. When bottom is browned add one of the low cholesterol fillings given below, fold omelet over and slide onto serving dish.
Makes 2 servings.

GRAPEFRUIT MUSHROOM FILLING:
1 tbsp. butter
1/4 c. chopped scallions
1 tbsp. chopped parsley
1/2 lb. mushrooms, sliced
1/4 tsp. salt
1 c. grapefruit sections
In small saucepan, melt butter. Add scallions and parsley; cook until tender. Add mushrooms and salt; cook 10 minutes. Just before serving, stir in grapefruit sections.
ORANGE CHICKEN FILLING:
1 tbsp. butter
2 tbsp. chopped onion
1 whole chicken breast, boned, skinned & cut into chunks
1/2 c. chopped zucchini
1/4 tsp. salt
1/4 tsp. dried leaf thyme
1 c. orange sections
In small saucepan melt butter, add onion and cook until tender. Add remaining ingredients except orange sections and cook 5 to 10 minutes, until chicken is cooked. Just before serving, add orange sections.

LOW CHOLESTEROL CHICKEN DURANGO
Bake chicken breasts, with skin removed, for 30 minutes topped with no-fat, no-cholesterol Miracle Whip at 350 degrees.
4 chicken breasts, cooked, boned and shredded
1 med. onion, chopped
1/2 c. butter
2 (10 1/2 oz.) cans undiluted cream of chicken soup
2 (10 1/2 oz.) cans undiluted cream of mushroom soup
1 (10 oz.) can tomatoes and chilies, slice tomatoes in can, use with juices
1 (6-8 oz.) pkg. corn or flour tortillas (Tostitos restaurant style work great)
3 c. Sargento's taco cheese
Lg. deep pan or Dutch oven
13 x 9 x 2 inch baking dish or pan
(NOTE: Volume gets quite high with 5 cans of ingredients).
1. Preheat oven to 350 degrees.

2. Saute onions in butter until tender.

3. Add soups, tomatoes and chilies - stir and cook until smooth.

4. Layer 1/2 of the tortillas in bottom of 13 x 9 x 2 inch baking dish or pan. Layer 1/2 of chicken on tortillas shells. Layer 1/2 of sauce on chicken. Layer 1/2 of cheese on sauce. Repeat layers in the same order.

5. Bake uncovered in 350 degree oven for 25 minutes.

LOW CHOLESTEROL NO GUILT BROWNIES
3 oz. unsweetened chocolate, chopped
1 c. sugar
3/4 c. flour
3/4 c. low-fat cottage cheese
3 egg whites
1 tsp. salt
Powdered sugar
Heat oven to 350 degrees. Over low heat, melt chocolate and cool slightly. In food processor, puree ingredients except chocolate and powdered sugar until smooth. Add melted chocolate and blend well. Pour into lightly buttered 8-inch square pan. Bake 20-25 minutes or until well set. Sprinkle with powdered sugar. Cut in squares.
Makes 16 squares per serving.

CRISPY BAKED CHICKEN - LOW CHOLESTEROL
1 (2 1/2 - 3lb.) frying chicken, cut into serving pieces
Seasoning (opt.)
1 c. corn flake crumbs
1 c. skim milk
Preheat oven to 400 degrees. Remove all skin from the chicken; rinse and dry the pieces thoroughly. Season. Coat each piece with oil or dip in milk, shake to remove excess, and roll in the crumbs. Let stand briefly so coating will adhere.
Place chicken in an oiled baking pan. (Line pan with foil for easy clean-up.) Do not crowd; pieces should not touch. Bake 45 minutes or more. Crumbs will form a crisp skin.

Answer 2

fish and chicken are easy to bake - just buy a salt free seasoning made for them in the spice aisle, shake it on and bake in foil at 350 for about 30 minutes or so until there is no squishy pink inside. Frozen veggies are better for you than canned, you can eat lots of those. Fresh is best. Add some white rice cooked with a chicken boullion cube in the water and it's a yummy meal.

No yolk egg noodles are also good, and you can't go wrong with basic spaghetti with meat sauce. I use ground turkey instead of beef. Mmmm.

Answer 3

First of all, go to the library and look thru the beginner cookbooks. There are all sorts of books on eating and cooking healthy foods. Choose a book you like that gives definitions of high and low cholesterol foods so you can get an idea of what to avoid besides what to eat. You can copy your favorite receipes down and return the book to get others. If you run across one you can't live with out, then buy it.

Answer 4

cholesterol free chocolate cake
Ingredients :

3 cups flour
2 cups sugar
6 tablespoons cocoa
2 teaspoons baking soda
1 teaspoon salt
2 cups water
3/4 cup vegetable oil
2 tablespoons vinegar
2 teaspoons vanilla

Directions:

Preheat oven to 350 degrees. Mix dry ingredients first. Once the mixture is even, mix in wet ingredients. Continue mixing until you obtain an even batter (no lumps). Pour into a cake pan and bake for approximately 40 minutes.
Serves: 12

Preparation time: 15 min

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You can also substitute eggs in cookies, cakes, etc for a tablespoon or two of oil and milk for apple juice,

Answer 5

A great dairy (milk)substitute is almond milk I actually prefer it to the taste of milk.You can use it to make instant oatmeal (packs) and cook it right along with your oatmeal in the microwave.Add cinnamon for extra flavor.Throw a banana in a blender,add a splash of vanilla,one container of peach flavored soy yogurt ,crushed ice and a scoop of frozen vanilla Rice Dream non dairy ice cream and blend well for a delicious shake.Tofu cream cheese stuffed in celery makes a nice snack..Tofu can be sauteed with vegetable spray or steamed with ginger and soysauce. Salmon on the grill is super good for your health. I make mine with a glaze of honey, sea salt and seasonings.For desserts I use "Rice Dream " non dairy icecream topped with maple walnuts.Lentil soup is as easy pie to make and very healthy for you. Buy some pre made vegetable stock and add a cup of lentils with some water.Add a small amount of garlic and onions that have been sauteed to the mix as well as fresh rosemary. Makes a delicious lowfat soup. Good luck!

Answer 6

To help with the cholesterol, there is a butter substitute called BENECOL. It tastes just like really butter, but it actually helps to lower your cholesterol level.

Answer 7

I also need a lactose free diet.

Breakfast: oatbran, 1/3 cup oat bran 2/3 water, microwave,
stir to a consistancy you prefer. Cut up banana, and add honey -- delicious

lunch: fruit salad, or fresh salad (no cream dressings)

dinner: (I can't digest raw veggies so I steam them) broccoli, cauliflower, carrots (whatever you like) and cut up cooked chicken. I use balsamic vinigrette dressing.

dessert: angel food cake topped with fruit, whipped yogart (I know that's dairy, but for some reason it is digestible)
or lactose free ice cream (Bryer makes it in vanilla) or toffutti.

eat fiber as well: 100% stoneground wheatbread, those multigrains are just rip offs. 100% whole wheat English muffins.

Answer 8

Scrable Eggs french fries bacon sausage any thing with grease stay away.

Answer 9

the best Diet i found has to be a gi diet, get rid of dairy partly, try soya milk with added vitamins , the best has to be soya milk called so good or try asda soya milk , soya bread or wheat bread cut down on butter , good luck

Answer 10

oooo gurl you got to try subway!!