Photo: Photo by Monika Grabkowska on Unsplash / Unsplash
High cholesterol is the antecedent and in many cases the origin of various cardiovascular diseases. It is one of the most popular and recurrent diagnoses in modern society, and precisely for the same reason it is actively related to people’s lifestyle and diet. That is why in recent months all kinds of recommendations for ingredients and natural remedies to naturally regulate high cholesterol. One of the main dietary measures is to increase the consumption of fruits and vegetables, and in general to follow a natural eating style based on whole foods, in addition to following a healthy lifestyle and habits. Based on this, we set about selecting three incredible autumn recipes, which are not only easy: they are packed with veggies, lean protein, and hearty grains to create a satisfying dish.
Cholesterol is actually a lipid or fat made by the liver, around 1,000 milligrams per day to be exact. According to Harvard University, in the proper proportion cholesterol is vital for the functioning of very important tasks in the body: the production of sex hormones, helps to produce the outer lining of cells, intervenes in the digestion of food in the intestine, it produces hormones and vitamin D, and many other tasks. However, it turns bad when there is too much.
These seasonal soup recipes are the best ally to create heart-healthy dishes with benefits to regulate cholesterolThey are packed with nutrients and have the genius of being low in saturated fat and sodium. Take note and fill fall days with warmth, nutrition and plenty of flavor with comforting homemade soups.
1. Chickpea curry soup
It is time to forget about the old belief about integrating meat or animal proteins into food to make it satisfying and filling. And this soup is simply the perfect example, it is packed with vegetables rich in fiber, vitamins, minerals and antioxidants. Chickpeas are generous and perfect for comforting the body on cold days. In addition, it is a great dish to strengthen immunity and protect against diseases and infections. It is low in calories, regulates cholesterol, sugar and high blood pressure. And if that weren’t enough, it promotes weight loss.
- 1 bag (10 ounces) spinach
- 1 ½ tablespoon canola oil
- 1 large onion, minced
- 1 (2-inch) piece of fresh ginger, peeled and minced
- 1 / 2-1 small jalapeño pepper, seeded and finely chopped
- 3 garlic cloves, minced
- 1 tablespoon curry powder
- 3 medium carrots, peeled and thinly sliced
- ½ medium-headed cauliflower, broken into bite-size florets (3 cups)
- 2 cans (15 ounces) low sodium chickpeas, rinsed
- 2 cans (14 ounces) diced tomatoes without added salt, drained
- ½ cup half and half fat free
- ⅓ cup of “light” coconut milk
Step 1: Place spinach on microwave-safe plate; Add 1 tablespoon of water and cover. Microwave on high, stirring occasionally, until just softened (1 to 2 minutes). Transfer to a colander to drain. When they are cool enough squeeze out the excess water. Chop coarsely and set aside.
Step 2: Heat the oil in a large pot. Add the onion and cook, stirring, until translucent, about 8 minutes. Add ginger, jalapeno, garlic, and curry powder; cook, stirring, for 30 seconds. Add the carrots and 2 tablespoons of water; Cover and cook, stirring occasionally, until carrots are tender, about 10 minutes (add more water if mixture dries). Add the cauliflower; and cook, stirring occasionally, until vegetables are crisp-tender, another 5 to 10 minutes.
Step 3: Add the chickpeas, tomatoes, half of the coconut milk. Bring to a point just below the boil. Reduce heat to low and simmer uncovered, stirring occasionally, for 15 minutes. Add the reserved spinach and heat.
Step 4: This delicious soup keeps well refrigerated for up to 3 days and frozen for up to a month.
2. Sweet potato, peanut and curry cream
In this flavorful soup recipe, sweet potatoes are simmered in a quick coconut curry, resulting in a thick, creamy broth peppered with notes of garlic and ginger. In addition, peanuts are the best complement not only for their cheap price and versatile flavor, they provide a lot of satiety. They are also a great source of protein: 1 ounce has 7 grams.
- 2 tablespoons canola oil
- 1 ½ cups yellow onion, chopped
- 1 tablespoon minced garlic
- 1 tablespoon minced fresh ginger
- 4 teaspoons red curry paste (see tip)
- 1 serrano pepper, ribs and seeds removed, minced
- 1 pound sweet potatoes (orange sweet potato), peeled and diced (1/2-inch pieces)
- 3 cups of water
- 1 cup of “light” coconut milk
- ¾ cup unsalted dry roasted peanuts
- 1 can (15 oz.) Navy beans, rinsed
- ¾ teaspoon of salt
- ¼ teaspoon ground pepper
- ¼ cup fresh cilantro, chopped
- 2 tablespoons lime juice
- ¼ cup unsalted roasted pumpkin seeds
- Lemon slices
Step 1: Heat the oil in a large pot over medium-high heat. Add onion and cook, stirring frequently, until smooth and transparent, about 4 minutes.
Step 2: Add the garlic, ginger, curry paste and serrano; cook, stirring, for 1 minute. Add sweet potatoes and water; bring to a boil. Reduce heat to medium-low and simmer, partially covered, until sweet potatoes are tender, 10 to 12 minutes.
Step 3: Transfer half of the soup to a blender, along with the coconut milk and peanuts; until pureed. Return to the pot with the remaining soup. Add the peanuts, salt, and pepper. Remove from heat. Add the cilantro and lime juice. Serve with pumpkin seeds and lime wedges.
3. Vegetable soup and tofu
Tofu has a reputation for being tasteless, but when marinated in Italian seasonings for up to four hours, it’s anything but in this vegetable-filled soup.
- 1 package (12 ounces) extra firm tofu, drained and cut into 3/4-inch cubes
- 2 tablespoons olive oil
- 1 teaspoon dry Italian seasoning, crushed
- Non-stick cooking spray
- 2 cups reduced sodium chicken broth
- 1 can (14.5 ounces) unsalted diced tomatoes added with basil, garlic and oregano, undrained
- 3 cups sliced fresh mushrooms (8 ounces)
- ½ cup fresh or frozen peas, thawed
- ½ cup asparagus, cut into 1-inch pieces
- ½ cup chopped roasted red bell pepper
- ⅓ cup dried tomatoes packed in oil, drained and finely chopped
- ¼ cup sliced green olives
- 1 tablespoon grated Parmesan cheese
Step 1: Place the tofu in a resealable plastic bag, add the olive oil and Italian seasoning. Seal the bag, mix well. Marinate the tofu in the refrigerator for 2 to 4 hours.
Step 2: Coat a Dutch oven or 5 to 6-quart tall pot with cooking spray; heat over medium-high heat. Add tofu without draining; cook 5 to 8 minutes or until tofu is golden brown, flip once.
Step 3: Add the broth and canned tomatoes, bring to a boil. Add mushrooms, peas, and asparagus; reduce heat. Simmer 5 to 7 minutes or until vegetables are tender. Add the sweet bell pepper, sun-dried tomatoes and olives, and top the soup portions with a little Parmesan cheese.
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