Arecent diagnosis of high LDLs (bad cholesterol) while living with high blood pressure required an abrupt change in my eating and lifestyle habits.
The goal was to reduce my LDLs by 50 percent. It is definitely easier to accomplish this during summer. Winter is another story. I crave hearty and hot foods that often use ingredients I should avoid. And being active is more fun in the summer for me.
Eating well for your heart means following an eating pattern that is low in saturated and trans fats, salt and added sugar. It means eating foods rich in whole grains, fibre, antioxidants and unsaturated fats.
Read Also
Restaurant blends zero waste, ancient farming
A Mexico City restaurant has become a draw for its zero-waste kitchen, which means that every scrap of food and leftovers is reused for other purposes.
I immediately reduced my animal fats by switching from butter to olive and canola oils. I don’t eat a lot of red meats, so that wasn’t a big change. I do try to include more fatty fish now. Lake Diefenbaker steelhead trout is easily accessible and just the right thing.
I reduced my coffee because I really love it with whole cream. So now it’s a treat a couple of times a week. On the mornings when I don’t have coffee, I love having a few glasses of water. More nuts and seeds were added to my regimen, as was low-fat milk.
Losing weight may also be recommended. I found that if I eat only until I am no longer hungry as opposed to eating until I am feeling full made a huge difference.
With these changes I did lose weight over the spring, summer and fall. Now it’s winter and I am satisfied if I can maintain what gains I made.
My next step is to have another blood test to determine if I have reached my goal in reducing the bad cholesterol.
Crispy chickpea snack
- 1 15 fl. oz. can chickpeas, drained 500 mL
- 1/2 tsp. ground cumin 2 mL
- 1/2 tsp. garlic powder 2 mL
- 1/4 tsp. onion powder 1 mL
- 1/4 tsp. ground coriander 1 mL
- 1/2 tsp. sea salt 2 mL
- 1/4 tsp. black pepper, freshly ground 1 mL
- 1/2 – 1 tbsp. olive oil 7-15 mL
Preheat oven to 400 F (200 C).
Lightly spray a baking sheet with non-stick spray. Set aside.
Rinse and thoroughly dry the chickpeas. In a small bowl, mix cumin, paprika, garlic powder, sea salt, onion powder and pepper. Set aside.
Bake dried chickpeas in the preheated oven on prepared baking sheet for 15 minutes. Do not add any of the other ingredients yet.
Remove the chickpeas from the oven and drizzle 1/2 tablespoon (7 mL) olive oil over the chickpeas, stirring until evenly coated. If necessary, slowly add more olive oil until all the chickpeas are lightly coated with olive oil. Add spices to chickpeas and stir until evenly coated.
Bake at 400 F (200 C) for 10 more minutes, then stir. Return stirred chickpeas to the oven and bake them for an additional five to 10 minutes, until desired crispiness is achieved.
Turn off oven and leave the door ajar. Let chickpeas cool in the oven to achieve maximum crispness.
Black bean soup
- 1 tbsp. olive oil 15 mL
- 1 large yellow onion, chopped
- 1 large carrot, chopped
- 1 celery rib, chopped
- 1 red bell pepper, stemmed, seeded, and chopped
- 2 cloves garlic, minced
- 1 chipotle in adobo, finely chopped
- 1 can black beans, not drained
- 1 1/2 c. vegetable or chicken stock 375 mL
- 1 tsp. ground cumin 5 mL
- 1/4 tsp. dried oregano 1 mL
- 1 bay leaf
- kosher salt and black pepper, to taste
- 1 tbsp. fresh lime juice 15 mL
- 1/4 c. chopped cilantro 60 mL
- garnish options — avocado, cilantro, shredded cheese, plain Greek yogurt or sour cream, sliced green onion, halved grape tomatoes, shredded cabbage or slaw mix, crumbled cotija cheese or feta, avocado, baked tortilla chips
In a large pot, heat the olive oil over medium high heat. Add the onion, carrot, celery and red pepper. Cook until vegetables are tender, stirring occasionally, about five minutes. Add the garlic and cook for two minutes.
Stir in the black beans, vegetable stock, cumin, oregano, bay leaf, salt and pepper. Turn the soup to low and let simmer for 25 minutes.
Remove the bay leaf. If you want to thicken the soup, use an immersion blender to purée some of the soup for a thicker consistency but don’t blend it completely, just a little to thicken it up. If you don’t have an immersion blender, you can carefully transfer two to three cups of the soup to a blender and blend until smooth. Stir the pureed soup back into the pot.
Stir in the cilantro and fresh lime juice.
Ladle the soup into bowls and serve warm with desired toppings.
Chicken and mushroom shepherd’s pie
- 2 lb. Yukon Gold potatoes, peeled if desired and cut into 1-inch chunks 1 kg, 2.5 cm
- 1/2 c. low-fat milk 125 mL
- 2 tbsp. extra-virgin olive oil 30 mL
- 1/2 tsp. salt 2 mL
- 2 tbsp. extra-virgin olive oil 30 mL
- 8 oz. cremini mushrooms, halved and sliced 250 g
- 1 c. chopped onion 250 mL
- 1 tsp. chopped fresh thyme or 1/4 tsp. dried 5 mL, 1 mL
- 1/2 tsp. salt, divided 2 mL
- 1/2 c. cooking sherry 125 mL
- 1 1/2 c. low-sodium chicken broth or homemade chicken stock 375 mL
- 3 tbsp. all-purpose flour 45 mL
- 2 c. cubed cooked chicken 500 mL
- 1 c. frozen peas and carrots 250 ml
- 1/4 tsp. ground pepper 1 mL
To make the topping put potatoes in a large saucepan and add cold water to cover by two inches (five cm). Bring to a boil and cook until tender, 12 to 14 minutes.
Drain and return the potatoes to the pot. Add milk, two tablespoons (30 mL) oil and 1/2 teaspoon salt (two mL) and mash.
Preheat oven to 400 F (200 C). Coat a two-quart baking dish with cooking spray.
Make the filling by heating oil in a large non-stick skillet over medium-high heat. Add mushrooms, onion, thyme and 1/4 teaspoon (1 mL) salt. Cook, stirring frequently, until the mushrooms are starting to brown, seven to nine minutes.
Pour in sherry and cook, stirring, until almost evaporated, one to two minutes. Whisk cold stock and flour in a bowl. Add to the pan and cook, stirring, until thickened, one to two minutes.
Stir in chicken, peas and carrots, the remaining 1/4 teaspoon (1 mL) salt and pepper and cook, stirring, for one minute. Transfer to the prepared baking dish. Spread the mashed potatoes on top.
Place the baking dish on a baking sheet. Bake until the potatoes are browned in spots and the filling is bubbling, 30 to 35 minutes.
Chickpea curry
- 1 medium serrano pepper, cut into thirds
- 4 large cloves garlic
- 1 2-in. piece fresh ginger, peeled and coarsely chopped 5 cm
- 1 medium yellow onion, chopped
- 6 tbsp. canola oil or grapeseed oil 90 mL
- 2 tsp. ground coriander 10 mL
- 2 tsp. ground cumin 10 mL
- 1/2 tsp. ground turmeric 2 mL
- 2 1/4 c. no-salt-added canned diced tomatoes with their juice 560 mL
- 3/4 tsp. kosher salt 4 mL
- 2 15-fl. oz cans chickpeas, rinsed 1 L
- 2 tsp. garam masala 10 mL
- fresh cilantro for garnish
Pulse serrano, garlic and ginger in a food processor until minced. Scrape down the sides and pulse again. Add onion and pulse until finely chopped, but not watery.
Heat oil in a large saucepan over medium-high heat. Add the onion mixture and cook, stirring occasionally, until softened, three to five minutes. Add coriander, cumin and turmeric and cook, stirring, for two minutes.
Pulse tomatoes in the food processor until finely chopped. Add to the pan along with salt. Reduce heat to maintain a simmer and cook, stirring occasionally, for four minutes. Add chickpeas and garam masala, reduce heat to a gentle simmer, cover and cook, stirring occasionally, for 30 minutes more. Serve topped with cilantro, if desired.
Fruit crumble
- 1/4 c. flour, white or whole grain 60 mL
- 3/4 c. rolled oats 175 mL
- 2 tsp. cinnamon, divided 10 mL
- 4 tbsp. maple syrup, honey or sugar, divided 60 mL
- 1 tbsp. olive oil 15 mL
- 6 c. frozen or fresh plums, quartered 1.5 L
- 1/2 tsp. ground nutmeg 2 mL
Preheat oven to 400 F (200 C).
Add rolled oats, flour, one teaspoon (5 mL) cinnamon, two tablespoons (30 mL) maple syrup and olive oil to a bowl and mix until combined.
To prepare the filling, combine plums, remaining maple syrup and cinnamon and nutmeg in a large bowl and stir until well combined. Transfer to a 1.5 litre ovenproof dish and add water. Spoon crumble mixture over the plums.
Bake for 35-40 minutes, or until golden and plums are bubbling.
Sarah Galvin is a home economist, teacher and farmers’ market vendor at Swift Current, Sask., and a member of Team Resources. She writes a blog at allourfingersinthepie.blogspot.ca. Contact: team@producer.com.
