Lowering Cholesterol

Simple Lifestyle Changes to Lower Cholesterol Naturally and Prevent Heart Disease

Angela Gibbs

© Text Copyright 2018 by Angela Gibbs - All rights reserved.

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Table of Contents

CHAPTER ONE

What Is High Cholesterol?

What Is High Cholesterol?

Causes of High Cholesterol

Genes

Obesity

Lack of Exercise

Age

Too Much Alcohol

Fatty Foods

Other Conditions

How to Detect High Cholesterol

Interpreting Blood Test Results

Diseases Related to High Cholesterol

CHAPTER TWO

Change Your Lifestyle

Getting Physical

Limit Alcohol Consumption

Quit Smoking

CHAPTER THREE

Foods to Avoid

Foods to Avoid

The Confusing Myth

CHAPTER FOUR

Cholesterol-lowering Diet Plan − The Mediterranean Diet

Principles of the Mediterranean Diet

Foods to Enjoy on the Mediterranean Diet

Foods to Avoid on the Mediterranean Diet

CHAPTER FIVE

Mediterranean Breakfast Recipes

Oats with Banana and Strawberry

Multigrain Hot Cereal

Carrot Bread

Walnut Muffins

Toast with Avocado

Mediterranean Couscous

Whole Wheat Pancakes with Greek Yogurt

Tapioca Pancakes

Simple Smoothie

CHAPTER SIX

Mediterranean Lunch Recipes

Pasta and Artichoke Salad

Salmon Spinach Salad

Rice and Bean Salad

Chicken Pasta

Chicken Soup with Orzo

Tomatoes Stuffed with Cheese and Olives

Stuffed Zucchini

Bean and Farro Stew

Phyllo Spinach Pie

CHAPTER SEVEN

Mediterranean Snack Recipes

Feta Hummus

Caprese Kebobs

Spicy Olives

Roasted Eggplant Dip

Spiced Nuts

Fruity Nut Bars

CHAPTER EIGHT

Mediterranean Dinner Recipes

Mediterranean Baked Salmon

Lemon Pepper Cod with Chickpeas

Pepper Tilapia with Spinach

Roasted Chicken

Balsamic Chicken and Beans

Turkey Sausage and Peppers

Fruity Wheat Berry Salad

Vegetarian Chili

Grilled Steak

CHAPTER NINE

Mediterranean Dessert Recipes

Galatopita

Pudding Parfait

Fruit and Yogurt Lasagna

Banana Balls

Chocolate Hazelnut Baklava

Apples with Parmesan

CHAPTER TEN

Supplements to Consider

CHAPTER ELEVEN

Home Remedies to Reduce Cholesterol

Basil and Margosa Leaves

Watermelon Seeds

Honey and Lime

Coriander Seeds

Garlic and Lemon

Indian Gooseberry

Conclusion

CHAPTER ONE

What Is High Cholesterol?

High cholesterol is a silent killer that is not often accompanied by obvious symptoms. High cholesterol puts you at risk for life-threatening diseases, such as heart attack and stroke. If you have been diagnosed with high cholesterol or have the potential to become its victim due to family history, one thing is certain: you need to arm yourself with knowledge and make changes in your lifestyle. This book will help you achieve those goals.

What Is High Cholesterol?

In order to understand high cholesterol, you must first know what cholesterol is. Many people are confused about fat and cholesterol and consider them the same thing. Fat is different from cholesterol. They are two different types of lipids.

Cholesterol is a waxy substance found in many common foods that we eat, such as meats and full-fat dairy products. The liver also synthesizes cholesterol and regulates cholesterol levels in the body. Your body needs cholesterol to process other foods and to extract nutrients from it. Cholesterol is also the building structure for many organs and it is essential for hormones to function properly.

That said, your body doesn't need cholesterol in high amounts. In fact, excess amounts can lead to the build-up of plaque in the walls of your arteries, leading to heart disease.

Causes of High Cholesterol

High cholesterol can occur due to a combination of different factors.

Genes

Your genes and family history could determine how your body processes your fat consumption. Familial hypercholesterolemia is a genetic disease that causes very high cholesterol in the blood, leading to early heart disease. If one of your parents has familial hypercholesterolemia, there is a 50% chance that you will have it, too.

Obesity

Excess body weight increases the risk of high cholesterol.

Lack of Exercise

Regular exercise and physical activity burn fat and lower cholesterol levels in your body. With a sedentary lifestyle, the chances for high cholesterol go up.

Age

Age has a big bearing on the level of cholesterol in the body. Older people have a greater chance for having increased levels of cholesterol. Before menopause, women tend to have a lower level of cholesterol than men of the same age. This is because women are designed to process more fat required for pregnancy and delivery. However, after menopause, the hormones stop secreting and this changes the way a woman's body processes cholesterol.

Too Much Alcohol

Binge drinking can lead to high cholesterol levels. Alcohol contains calories that will make you gain unwanted weight.

Fatty Foods

Foods and health go hand in hand. When you consume too many fatty foods, the excess fat from these foods are converted into cholesterol and it remains in the body.

Other Conditions

High levels of cholesterol can also be caused by some other conditions, such as diabetes, liver disease, kidney disease, polycystic ovary syndrome, and conditions that raise female hormones, such as pregnancy.

These are the major causes of cholesterol. If you look closely, you'll notice that many of them are lifestyle factors. If you want to keep cholesterol at bay, you have to change your lifestyle and embrace more healthy habits.

How to Detect High Cholesterol

The only way to know if your cholesterol levels are high is to have a blood test called lip profile or lipid panel. Drawn from your arm, blood sample will be used to measure your cholesterol levels. Your doctor will advise you not to eat, and to drink only water for 9–12 hours before the test, to make sure that food will not have any effect on the test’s outcome.

Interpreting Blood Test Results

Your lipid fat profile test will show the levels of:

• Low density lipoprotein (LDL)

• High density lipoprotein (HDL)

• Total cholesterol

High levels of LDL, also known as the bad cholesterol, can increase the risk of heart disease, including heart attack and stroke. On the other hand, HDL, known as the good cholesterol, helps remove LDL from the blood, and can reduce the risk of heart problems.

In the United States, the levels are measured in mg (milligrams) per dL (deciliter), while in Canada and most European countries, the cholesterol is measured in mmol (millimoles) per L (liter), so don't be confused about the numbers. Following are general guidelines for cholesterol testing:

Total Cholesterol

Below 200 mg/dL (5.2 mmol/L) – Desirable

200–239 mg/dL (5.2–6.2 mmol/L) – Borderline

240 mg/dL and over (above 6.2 mmol/L) – High

LDL Cholesterol

Less than 100 mg/dL (2.6 mmol/L) – Optimal

100–129 mg/dL (2.6–3.3 mmol/L) – Almost optimal

130–159 mg/dL (3.4–4.1 mmol/L) – Borderline

160–189 mg/dL (4.1–4.9 mmol/L) – High

190 mg/dL and over (over 4.9 mmol/L) – Very High

HDL Cholesterol

Below 40 mg/dL (1 mmol/L) for men; below 50 mg dL (1.3 mmol/L) for women – Poor and at risk of heart diseases

50–59 mg/dL (1.3–1.5 mmol/L) – Much better

60 mg/dl and over (over 1.5 mmol/L) – Considered the best and also protective against heart diseases

Diseases Related to High Cholesterol

High levels of cholesterol in the bloodstream causes the build-up of plaque in the walls of blood vessels. This plaque gradually narrows the lumen of the blood vessels. When the blood flow is interrupted, many life-threatening risks arise:

Coronary Heart Disease

Over time, the plaque contributes to the hardening of arteries, a condition called atherosclerosis that narrows the coronary arteries. This impedes oxygen and nutrient supply to the heart. The shortage of oxygen and nutrients damages heart muscles and diminishes their capacity to pump blood. In worst-case scenarios, the plaque triggers the formation of blood clots in arteries, and the blood clots completely block the arteries, thus cutting off blood supply to the heart. Without oxygen and nutrients, the heart stops beating, resulting in heart attack, and possibly death.

Stroke

The cholesterol plaque may also interrupt blood supply to the brain. When the brain does not get enough blood it becomes oxygen-deprived. Your brain cells will be damaged and die, resulting in a stroke.

Peripheral Vascular Disease

When the cholesterol plaque interrupts the blood flow to other parts of the body, such as the arms and legs, it can cause numbness, pain, and maybe tissue death, or gangrene.

Other complications that have been linked to high cholesterol are:

• High blood pressure

• Gallstones

• Type 2 diabetes

• Intestinal ischemic syndrome

CHAPTER TWO

Change Your Lifestyle

The best way to manage cholesterol is to change your lifestyle. Although cholesterol drugs can return the LDL levels to their normal range, most drugs only target the symptoms of the condition and are not designed to address the actual source of high cholesterol, or provide a long-term solution. Healthy lifestyle changes can not only improve your cholesterol levels, but your overall health as well. If bad habits are contributing to your cholesterol condition, it is time to take action and make changes.

Getting Physical

It has been scientifically proven that regular exercise can help us fight many health problems, and high cholesterol is among them. Although researchers have spent many years wondering what the exact connection between physical activity and cholesterol is, today, they have a pretty clear picture of that link:

• Physical activity can stimulate the enzymes that transfer LDL cholesterol to the liver.

• Physical activity enlarges the size of those protein particles in charge of carrying cholesterol through the bloodstream.

• Another obvious fact is that physical activity helps you lose weight, and we have already said that being overweight increases the risk of high cholesterol.

If you are looking for advice on when to start exercising, what exercises are good for lowering cholesterol, how long you must exercise and how often, you may come across many different theories. To avoid confusion, here is what you can do:

Start small. Unless you are in excellent condition, it is essential for you to start small and slow. Start with a 20-minute daily walk. Every couple of days, increase the length of the walk, as well as the pace. Do this until you are jogging at a medium pace.

Keep it entertaining. Many people hate exercising because they find it boring, but it will not be boring if you make it interesting. If you do not like the gym, try different sports, go to exercise in the park, go swimming, sign up for an aerobic class, etc.

Stick to your program. If you want to achieve your goal and lower cholesterol, it is important for you to stick to the program. Do not try to find excuses for skipping the exercise. If the weather does not allow you to go jogging, try the gym, or maybe do some push-ups and jumping jacks. The important thing is to remain active.

Do not overdo it. Do not try to speed up the process by increasing the pace and exhausting yourself. Know that you cannot lower your cholesterol levels overnight, so be patient. Do not take on activities if you are not ready. Instead, try to gradually build up your condition until you get there.

All of this sounds great, but what if your busy schedule does not afford you half an hour for working out every day?

• Try waking up about a half an hour earlier and go jogging first thing in the morning.

• Turn your usual daily chores into exercise. Vacuuming, dusting, mopping, mowing your lawn, and grocery shopping can all help to keep you active.

• Take the stairs. Do not wait for the elevator to get to your office.

• If you can, walk to work. If not, get out of the bus/train one or two stops earlier, and do some extra walking.

• After dinner, dance or play with your kids or the dog.

Limit Alcohol Consumption

You have probably heard that red wine reduces the risk of heart attack, but before you go and refill that glass, let me tell you a thing or two about red wine and alcohol in general, and how they affect your cholesterol levels.

It is true: red wine has some beneficial properties due to antioxidant components, such as resveratrol. Studies have shown that, in a way, red wine can, indeed, limit the atherosclerosis process and therefore decrease the risk of developing cardiovascular disease, but experts warn that frequent consumption may increase the risk of multiple health conditions.

We often hear about the bad effect that alcohol can have on our health in general, but the National Institute of Health (NIH) does not advise complete abstinence. Studies have shown that when consumed in moderation (one alcoholic drink daily for women, and two drinks for men), alcohol can decrease blood clotting and boost HDL cholesterol levels. If consumed more than recommended, however, alcohol will have the opposite effect. It is known that excessive alcohol consumption increases triglyceride levels, and LDL cholesterol, as well.

So you don’t have to be the spoil-sport on the next get together with your friends. As long as you switch to water afterward, you can still enjoy a drink or two.

Quit Smoking

You would think that all of the campaigns to quit smoking, disturbing images on cigarette packs, and commercials that indicate the risks of smoking would be a warning sign that makes the public quit smoking, but still, there are 46 million smokers in the United States alone. Not many smokers are fully aware of the danger of smoking. Let me first explain to you the connection between smoking and cholesterol, and then you can decide whether you should light another cigarette.

The University of Wisconsin's School of Medicine and Public Health performed a study that showed that those who stop smoking increase their HDL cholesterol by 5%, which can decrease the risk for many diseases and health complications. Besides this, a relatively short amount of time after quitting, improvements in lipids, and lower LDL cholesterol and triglyceride levels can also be seen.

When a smoker suddenly quits, the urge does not go away. When the desire is almost unbearable, an easy way to ‘scratch the itch’ is to eat. That is why some smokers gain a few pounds after quitting. However, studies have shown that, despite the weight gain, every cigarette you do not smoke serves to boost your HDL cholesterol levels.

The World Health Federation informs that smoking accounts for 10% of all heart disease cases. Toxic chemicals in cigarette smoke, such as nicotine and carbon monoxide, have been shown to accelerate the process of atherosclerosis. Tar, a black, sooty substance found in cigarette smoke, coats the lungs and limits oxygen perfusion in the blood. Secondhand smoke exposes you to the same toxic chemicals as smoking. Non-smokers who live with smokers have a 30% increased risk of developing heart disease.

How do you quit smoking for good? You might be tempted to toss away your cigarettes and declare your resolve to quit smoking once and for all, but going cold turkey isn’t as easy as it sounds. Many people who try to quit smoking suddenly and without any form of therapy wind up relapsing. Without cigarettes, the body goes through nicotine withdrawal symptoms, which include headaches, drowsiness, and anxiety. Nicotine gums, patches and electronic cigarettes may help minimize nicotine withdrawal symptoms.

Don’t quit smoking all by yourself. Tell your family, friends, and even co-workers about your plan to stop smoking. Their encouragement will help you succeed. One of the common reasons why people smoke is to relieve stress. If you are planning on quitting, you need new ways to deal with stress. Yoga, listening to music, and massage sessions can reduce stress.

If you need help quitting, you can call the Smoke Free support line at 1-800-QUIT-NOW.

CHAPTER THREE

Foods to Avoid

As we are all well aware, an unhealthy diet is often the cause of our health problems. Whether we are talking about those extra pounds that keep us from getting into our favorite pair of jeans, or the clotting in our blood vessels that has sounded the alarm.

Foods to Avoid

There are certain types of foods that can significantly increase your levels of bad cholesterol. Be sure not to include these foods in your meals:

Liver. When you have high cholesterol, liver is not a good choice for you. Do not let the fact that it is high in iron fool you. While it may boost your hemoglobin, liver has a tendency to increase your LDL cholesterol. Avoid all other animal organs, such as brain and sweetbreads.

Butter. It seems impossible to avoid butter, right? Although butter smells and tastes good, when you are on a quest to lower cholesterol, you may want to banish it from your kitchen. This also applies to other animal fats and oils, such as shortenings.

Ghee. Okay, so I can replace the butter with ghee – not if you want to have your cholesterol levels in check. Ghee is high in saturated fats, which you should avoid as much as you can.

Shellfish and Shrimp. Although there are many benefits associated with shellfish and shrimp, if you have high cholesterol or heart disease, you should probably skip that seafood risotto you were planning to order. A single ounce of lobster contains over 20 mg of cholesterol.

Coconut Oil. Despite the fact that many nutritionists strongly recommend coconut oil for many conditions such as inflammation, it is high in saturated fats. If you don’t want coconut oil to have an impact on your cholesterol, only small amounts of the oil are allowed. It is true that coconut oil raises your HDL cholesterol, but it also raises your LDL. The American Heart Association suggests no more than one tablespoon of coconut oil a day.

Fried Food. You do not have to be a nutritionist to know what fried food does to your health. Besides its crunchy deliciousness, we cannot say anything good about fried food. It is packed with saturated fats and calories, and should not be a part of your diet. For example, by eating onion rings, you will not receive the benefits from the healthy nutrients in the onion.

Whole-Fat Dairy. We all know the benefits of dairy products: vitamins, calcium, minerals, proteins, and many other nutrients that are important for our health. However, whole-fat milk and yogurt are high in calories, and packed with cholesterol and saturated fats that will elevate your cholesterol levels.

Processed Meat. Processed meat is one of the first things you should cross off your menu list. Food like bacon, sausages, salami, ham, corned beef, and other processed meat have been linked to many health problems, including heart disease and high cholesterol. They contain about 50% more sodium than unprocessed meat, and you should avoid them at all times.

Trans Fats. Many studies have shown that trans fats increase levels of LDL while reducing the levels of HDL in the blood. Trans fats stimulate plaque formation, clogging the arteries, and increasing the risk of heart attack and stroke. You can find trans fats in cookies, baked goods, cream pies, and margarine sticks. When shopping for groceries, double check the trans fat section on the Nutrition Facts labels, and avoid those foods containing ‘partially hydrogenated’ or ‘hydrogenated vegetable oils.’

The Confusing Myth

First of all, let me make something clear – do not intend to replace or contradict the medical advice or diet opinions that you have received from your doctor, but there is a myth associated with diets for lowering cholesterol.

For a very long time, people with high cholesterol were recommended to exclude eggs and red meat from their diets. Although the fact that these foods are high in cholesterol is undeniable, recent studies suggest that you do not have to ban them altogether from your diet.

Eggs. Omelet lovers will particularly love what I am about to tell you. According to the Cleveland Clinic, people with high levels of cholesterol should not entirely exclude egg yolks from their diet. Many studies have shown that eggs contain potent antioxidants that can lower the risk of cardiovascular disease and even cancer. The proteins and beneficial nutrients found both in the egg whites and yolk can improve our health. Newer studies have shown that eating eggs in moderation is acceptable for those with high cholesterol, and can be quite beneficial, actually. So instead of putting three whole eggs in your omelet, why not beat up one full egg and two egg whites?

Red Meat. If you got disappointed after reading that people with high cholesterol should not include red meat in their diets, let me cheer you up: omitting red meat altogether is not the best approach to lowering cholesterol.

It is true that red meat is high in saturated fat and contains cholesterol, but there is always the lean option. Here are the cuts of meat you should ask the butcher to give you:

Lean beef – chuck, loin, and sirloin. Buy ground beef only if it is at least 90% lean.

Lean pork – only tenderloin cuts and loin chops.

Lean lamb – loin, arm, and leg cut only.

*Never buy ‘prime’ meat – this label means that it is high in fat.

*Do not make red meat the star of the meal.

CHAPTER FOUR

Cholesterol-lowering Diet Plan − The Mediterranean Diet

To achieve the goals you set in life, it is crucial to be determined, disciplined, and to keep to the path that brings you closer to realizing your goal. A healthy and balanced diet can help you lower cholesterol and improve your health, but how should you choose your diet?

People living in Mediterranean countries, such as Greece, Italy, Spain, France, and Turkey, tend to live healthier and longer lives, with a reduced risk of heart disease and chronic illnesses. In that region, people have access to high quality fruits and vegetables, exceptional olive oils, and sources of protein that are good for the heart and body.

The Mediterranean Diet is an eating plan that is developed from the lifestyle habits of people living in Mediterranean countries. Many people have noticed that their cholesterol counts are more favorable when they follow it. Studies have shown that people who eat according to the Mediterranean Diet have a lower incident of cardiovascular events, such as heart attacks and strokes.

Principles of the Mediterranean Diet

There is no mystery as to why the Mediterranean Diet is so beneficial. Compared to the average American diet, it’s low in sugar, salt, unhealthy fats, and processed foods. There are several important principles of the Mediterranean Diet that you need to understand if you're going to have success with it.

First Principle: Plant-Based Foods Are Best

Build your meals on fresh, seasonal, fruits and vegetables, as well as legumes, nuts, and whole grains. Use herbs and spices liberally, too. Each meal should include whatever is seasonally available, such as squash in the fall, and tomatoes in the summer.

Second Principle: Oil is Better than Butter

Fats are okay when you're following the Mediterranean Diet, but you have to eat the right kinds of fats. This means trading in your butter or your butter substitute for something natural and heart-healthy, like olive oil.

Third Principle: Smart Protein Choices

Red meat is consumed on the Mediterranean Diet, but not every day. Instead, you should get your protein sources from poultry and fish. Incorporate beef and other types of red meats once or twice a week, but don't make them a daily part of your diet. Eggs and cheese also provide you with good protein options, and they are healthier than red meat.

Fourth Principle: Eat with the Season

People in Mediterranean countries want the best food possible, and they know that in order to find the healthiest and best tasting options, they have to eat what is grown locally and seasonally. Educate yourself on what's available in your own area and start to visit farmer's markets.

Fifth Principle: Skip the Salt

A lot of Mediterranean food doesn't require salt because the recipes are full of natural and healthy spices and herbs. Use fresh or dried herbs and spices instead of salt whenever you can.

Here's a bonus principle: don't shy away from wine, particularly red wine. It's a staple at every meal in Mediterranean countries, so be sure to have a glass once in a while.

Foods to Enjoy on the Mediterranean Diet

When you're following this eating plan, you’ll be eating all of your favorite fruits and vegetables in abundance. Enjoy berries, melon, grapes, apples, and citrus fruits. Experiment with different vegetables, and eat as much eggplant, broccoli, cauliflower, spinach, kale, artichokes, green beans, olives, avocados, and tomatoes as you want. Beans are a big part of the Mediterranean diet too. Eat black beans, red beans, white beans, and lima beans. You should also enjoy nuts and seeds. Some excellent snacks that are Mediterranean-friendly include almonds, dates, figs, sunflower seeds, and walnuts.

High fiber foods such as whole grain bread, brown rice, lentils, and wheat are also encouraged while you're eating on this plan. You should also incorporate oils such as olive oil. It's a great fat to cook with and you can use extra virgin olive oil to dress your salads and vegetables. Vinegars such as balsamic vinegar are also excellent and do a wonderful job of adding flavor to meats, cheeses, and veggies.

Your protein sources should consist of chicken, other poultry, fish, and eggs. Turkey, guinea fowl, shrimp, salmon, cod, and sardines are great-tasting foods that also pack a healthy punch. All of your meals will ideally include one protein source and at least one serving each of vegetables and fruits.

Foods to Avoid on the Mediterranean Diet

There is no place in this eating plan for packaged, processed foods, or anything containing unnatural ingredients such as trans fats. You'll have to skip the fast food lines and forget the microwaved meals. Sweets such as cookies, cakes, and candies should only be enjoyed in moderation, and not as everyday snacks or desserts. Limit your red meat intake to one serving per week, and avoid butter, salt, and other fats that are unhealthy.

The 39 easy and delicious Mediterranean Diet recipes in the following chapters will help you make dietary changes, lower cholesterol, and lose weight.

CHAPTER FIVE

Mediterranean Breakfast Recipes

Breakfast is an important part of your day, so if you've been prone to just grabbing a pastry, or skipping the meal altogether, those habits have to stop. Start your day with one of these Mediterranean breakfast recipes that are hearty, nutritious, and delectable.

Oats with Banana and Strawberry

Eating the Mediterranean way means enjoying lots of fresh fruit. There’s no cooking involved, just lots of luscious flavors.

Makes 10 servings

Ingredients:

3 cups rolled oats

¼ cup walnuts, chopped

¼ cup dates, chopped

¼ cup shredded coconut

4 tbsp. chia seeds

2 bananas, sliced

4 strawberries, sliced

3 cups almond milk

2 tbsp. maple syrup

Directions:

1. Combine all dry ingredients in a bowl.

2. Place the fruit in a food processor and pulse until they liquefy.

3. Mix the fruit into the dry ingredients.

4. Add the milk and maple syrup and mix everything together.

5. Cover the bowl and refrigerate overnight.

6. Enjoy breakfast in the morning. If desired, add extra fruit or nuts.

Nutritional Information (Per Serving)

Calories: 355

Fat: 23.2 g

Sat Fat: 16.4 g

Carbohydrates: 35 g

Fiber: 7.5 g

Sugar: 11.1 g

Protein: 7.3 g

Sodium: 13 mg

Multigrain Hot Cereal

Makes 8 servings

Ingredients:

½ cup pearl barley

½ cup red wheat berries

½ cup brown rice

¼ cup steel cut oats

3 tbsp. quinoa

¼ tsp. kosher salt

1½ quarts water

Directions:

1. Add all ingredients to a saucepan, stir to mix and bring to a boil.

2. Reduce the heat to low and allow to simmer for 45 minutes giving it an occasional stir.

3. The cereal can be refrigerated and reheated for quick breakfasts or snacks throughout the week.

Nutritional Information (Per Serving)

Calories: 118

Fat: 1.0 g

Sat Fat: 0 g

Carbohydrates: 23.6 g

Fiber: 4.3 g

Sugar: 0.6 g

Protein: 4.0 g

Sodium: 74.6 mg

Carrot Bread

Makes 8 servings

Ingredients:

2 cups almond flour

1 tsp. baking powder

1 tbsp. cumin seeds

½ tsp. salt

3 large eggs

2 tbsp. olive oil

1 tbsp. apple cider vinegar

3 cups carrots, peeled and grated

½ tsp. fresh ginger, peeled and grated finely

¼ cup raisins

Directions:

1. Preheat the oven to 350 degrees F.

2. Line a loaf pan with parchment paper.

3. In a large bowl, add almond flour, baking powder, cumin seeds, and salt and mix well.

4. In another bowl, add the eggs, olive oil, and vinegar, and beat until well combined.

5. Add egg mixture to the flour mixture, and mix until well combined.

6. Gently fold in carrot, ginger, and raisins.

7. Place the mixture into the prepared loaf pan.

8. Bake for about 1 hour until a toothpick inserted in the center comes out clean.

Nutritional Information (Per Serving)

Calories: 253

Fat: 19.4 g

Sat Fat: 2.1 g

Carbohydrates: 14.8 g

Fiber: 4.6 g

Sugar: 6.0 g

Protein: 9.1 g

Sodium: 268 mg

Walnut Muffins

These delicious muffins can be frozen, so you can have them on hand when you’re rushed in the morning. Just take one out of the freezer and pop it in the oven.

Makes 6 servings

Ingredients:

2 cups quinoa flour

2 tsp. baking powder

2 tsp. cinnamon

Dash of salt

4 eggs

½ cup honey

1 banana, mashed

1 apple, diced or grated

½ cup walnuts, chopped

Directions:

1. Preheat oven to 350 degrees F.

2. Insert paper liners into a 12-cup muffin pan.

3. In one bowl, mix the flour, baking powder, cinnamon, and salt.

4. In another bowl, blend the eggs, honey, and banana.

5. Fold the egg mixture into the flour and stir in the apple and walnuts.

6. Pour the batter equally into the muffin cups.

7. Bake for 30 minutes.

Nutritional Information (Per Serving)

Calories: 263

Fat: 9.8 g

Sat Fat: 1.3 g

Carbohydrates: 40.1 g

Fiber: 3.2 g

Sugar: 28.6 g

Protein: 8 g

Sodium: 74 mg

Toast with Avocado

Skip the butter and the jelly and have some toast that's really worth eating – topped with an avocado spread.

Makes 4 servings

Ingredients:

4 slices of high fiber, whole grain bread

2 small avocados, peeled with stone removed

2 ounces feta cheese, crumbled

2 tbsp. fresh lemon juice

2 tbsp. fresh mint, chopped

Pepper to taste

Directions:

1. Toast your bread in a toaster or broiler.

2. Mash the avocado with a fork until it's smooth. Add the cheese, lemon juice, and mint.

3. Spread the mixture over your toasted bread and garnish with a little black pepper and any extra mint.

Nutritional Information (Per Serving)

Calories: 353

Fat: 20.4 g

Sat Fat: 5.7 g

Carbohydrates: 37.9 g

Fiber: 12.8 g

Sugar: 8.5 g

Protein: 11.6 g

Sodium: 464 mg

Mediterranean Couscous

You’ll never crave another donut once you’ve tasted this Mediterranean delight.

Makes 4 servings

Ingredients:

3 cups milk

1 cinnamon stick

1½ cups uncooked couscous

¼ cup dried apricots, diced

¼ cup dried grapes or cherries

4 tsp. honey

Dash of salt

4 tsp. olive oil

Directions:

1. Heat the milk in a pan with the cinnamon stick just below the boiling point.

2. Remove the pan from the stove and add the couscous, dried fruit, 2 tsp. of the honey and salt.

3. Cover the pan and let sit for 15 minutes.

4. Discard the cinnamon stick.

5. Top the couscous with the remaining honey and olive oil.

Nutritional Information (Per Serving)

Calories: 415

Fat: 8.9 g

Sat Fat: 3 g

Carbohydrates: 69.7 g

Fiber: 3.6 g

Sugar: 17.6 g

Protein: 14.6 g

Sodium: 132 mg

Whole Wheat Pancakes with Greek Yogurt

Top these beauties with nuts, berries, yogurt, or syrup.

Makes 6 servings

Ingredients:

1 cup rolled oats

½ cup flour

1 tbsp. flax seeds

1 tsp. baking soda

Dash of salt

2 eggs

2 cups plain Greek yogurt

3 tbsp. honey

4 tbsp. vegetable oil

Directions:

1. Place the oats, flour, flax seeds, baking soda, and salt in a food processor and blend well.

2. Add the eggs, yogurt, honey and 2 tbsp. of oil and blend until the batter is smooth.

3. Allow the batter to sit for 30 minutes.

4. Heat ½ tbsp. of oil in a non-stick skillet and add ¼ cup batter per pancake.

5. Cook for 2 minutes, flip the pancakes, and cook for another 2 minutes.

6. Repeat until all of the batter has been used.

7. Serve pancakes with topping of choice.

Nutritional Information (Per Serving)

Calories: 272

Fat: 11.9 g

Sat Fat: 2.5 g

Carbohydrates: 33.3 g

Fiber: 3 g

Sugar: 14.8 g

Protein: 9 g

Sodium: 320 mg

Tapioca Pancakes

Makes 6 servings

Ingredients:

½ cup tapioca flour

½ cup almond flour

½ tsp. red chili powder

¼ tsp. salt

Black pepper to taste

1 cup coconut milk

½ red onion, chopped

¼ tsp. fresh ginger, minced

1 serrano pepper, seeded and minced

½ cup fresh parsley leaves, chopped

2 tbsp. olive oil

Directions:

1. In a large bowl, mix together flours and spices. Add the coconut milk, and mix until well combined.

2. Fold in the onion, ginger, serrano pepper, and cilantro.

3. Lightly grease a large nonstick skillet with oil, and heat over medium heat.

4. Add about ¼ cup of mixture, and tilt the pan to spread it evenly in the skillet. Cook for about 3–4 minutes for both sides.

5. Repeat with the remaining mixture.

6. Serve with your desired topping.

Nutritional Information (Per Serving)

Calories: 146

Fat: 10.1 g

Sat Fat: 1.8 g

Carbohydrates: 13.1 g

Fiber: 1.4 g

Sugar: 1.4 g

Protein: 2.4 g

Sodium: 107 mg

Simple Smoothie

If you simply cannot imagine eating a breakfast that isn't on the run, this smoothie recipe will keep you mobile as well as fed. Mix up the fruit selections if others are in season.

Makes 1 serving

Ingredients:

1 medium banana

1 cup strawberries

1 cup raspberries

½ cup plain yogurt

1 tablespoon honey

½ cup ice

Directions:

1. Mix all of the ingredients into a blender and combine on high until frothy.

Nutritional Information (Per Serving)

Calories: 366

Fat: 3.1 g

Sat Fat: 1.4 g

Carbohydrates: 78.6 g

Fiber: 14 g

Sugar: 52.8 g

Protein: 10.8 g

Sodium: 94 mg

CHAPTER SIX

Mediterranean Lunch Recipes

Lunch shouldn’t be complicated. Whether you're at home, work, school or commuting between them, you want your lunch to be delicious and easy. In Mediterranean countries, lunch is often the most important meal of the day. For the Greeks, Spaniards, and Italians rushing through the meal or grabbing something to eat in the car would be unimaginable. Lunch is an event. These Mediterranean lunch recipes combine your need for efficiency with the Mediterranean belief that lunch is to be savored. They are also low in calories and extremely high in taste.

Pasta and Artichoke Salad

This salad has a zing that doesn’t need any mayonnaise.

Makes 4 servings

Ingredients:

8 oz. spiral pasta

¼ cup frozen peas, thawed

1 tbsp. lemon juice

3 tsp. olive oil

1 can chopped artichoke hearts

8 oz. mozzarella cheese, diced

⅓ cup roasted red bell pepper, chopped

Directions:

1. Cook the pasta according to directions. When done, add the peas.

2. Mix the lemon juice and olive oil together in a bowl. Stir in the remaining ingredients.

3. Mix in the pasta and peas.

4. Serve warm or at room temperature.

Nutritional Information (Per Serving)

Calories: 435

Fat: 14.5 g

Sat Fat: 6.7 g

Carbohydrates: 51.4 g

Fiber: 4 g

Sugar: 2.9 g

Protein: 25.1 g

Sodium: 442 mg

Salmon Spinach Salad

Mediterraneans love spinach and fresh fish. You'll love this salad.

Makes 2 servings

Ingredients:

1 6-ounce piece of salmon, cooked and chopped into pieces

8 ounces of spinach leaves, washed and chopped

1 Clementine orange, peeled with fibers removed

¼ cup red onion, sliced thin

¼ cup walnuts, chopped

2 ounces feta cheese, crumbled

¼ cup raisins

3 tbsp. olive oil

2 tbsp. red wine vinegar

Directions:

1. Toss the spinach leaves with the orange segments, onion, walnuts, cheese, and raisins.

2. Add the salmon pieces and mix together.

3. Cover with olive oil and vinegar.

Nutritional Information (Per Serving)

Calories: 571

Fat: 42.1 g

Sat Fat: 8.6 g

Carbohydrates: 27.1 g

Fiber: 5.2 g

Sugar: 16.6 g

Protein: 28.6 g

Sodium: 447 mg

Rice and Bean Salad

Makes 6 servings

Ingredients:

1 cup rice

¾ cup sun-dried tomatoes

2 tbsp. olive oil

3 cups baby spinach

3 garlic cloves, minced

6 oz. feta cheese, crumbled

1 tsp. oregano

Salt and pepper to taste

15 oz. garbanzo beans, drained

2 tbsp. toasted pine nuts

Directions:

1. Prepare the rice according to package directions and set aside.

2. Soak the sun-dried tomatoes in a cup of boiling water for 30 minutes, then dice.

3. Sauté the spinach and garlic in 1 tbsp. of the olive oil until the spinach is wilted.

4. In a bowl, combine the remaining ingredients (except the pine nuts), the rice, and the tomatoes.

5. Spoon the remaining tbsp. of olive oil over the salad and toss.

6. Top with the pine nuts.

Nutritional Information (Per Serving)

Calories: 515

Fat: 17.3 g

Sat Fat: 5.6 g

Carbohydrates: 71.3 g

Fiber: 13.6 g

Sugar: 9.6 g

Protein: 21.1 g

Chicken Pasta

This chicken dish is brimming with Greek flavor. Healthy, delicious, and easy to prepare, it’ll become a staple.

Makes 6 servings

Ingredients:

1 package pasta of your choice

¼ cup onions, diced

2 garlic gloves, minced

1 tbsp. olive oil

1 lb. boneless chicken pieces

1 tomato, chopped

½ cup feta cheese

3 tbsp. lemon juice

2 tbsp. parsley, chopped

Salt and pepper to taste

Directions:

1. Cook the pasta according to directions.

2. Sauté the onion and garlic in the olive oil for 3 minutes in a skillet over medium-high heat.

3. Add the chicken pieces and cook for 7–8 minutes.

4. Lower the heat and add the remaining ingredients, including the pasta. Mix well.

5. Adjust seasoning and serve.

Nutritional Information (Per Serving)

Calories: 398

Fat: 8.3 g

Sat Fat: 2.3 g

Carbohydrates: 55 g

Fiber: 8.3 g

Sugar: 1.2 g

Protein: 29.9 g

Chicken Soup with Orzo

We know chicken soup is the go-to panacea when you’re not feeling well. This soup will fill your afternoon with energy.

Makes 8 servings

Ingredients:

1½ lbs. chicken meat, cubed

¼ tsp. pepper

¼ tsp. rosemary

¼ tsp. thyme

¼ tsp. cinnamon

1 tbsp. olive oil

4 scallions, chopped

1 garlic clove, minced

4 cups chicken broth

4 cups water

5 tbsp. chopped sun-dried tomatoes

5 tbsp. pitted and sliced black olives

2 cups orzo

2 tbsp. lemon juice

2 tsp. chopped parsley

Directions:

1. Make a rub with all of the spices and season the chicken cubes.

2. Heat the olive oil in a large pot over medium-high heat and sauté the chicken for 3–4 minutes. Transfer the chicken to a platter.

3. In the same pot, sauté the scallion and garlic for one minute.

4. Add the broth, water, sun-dried tomatoes, olives and return the chicken to the pot.

5. Bring to a boil, then lower the heat to a simmer.

6. Let simmer for approximately 20 minutes.

7. Bring the broth back to a boil and add the orzo.

8. Cook for 15 more minutes.

9. And the parsley, lemon juice and stir.

Nutritional Information (Per Serving)

Calories: 311

Fat: 6.9 g

Sat Fat: 0.5 g

Carbohydrates: 34.1 g

Fiber: 1.9 g

Sugar: 3.1 g

Protein: 25.8 g

Sodium: 505 mg

Tomatoes Stuffed with Cheese and Olives

A light and healthy lunch that’s meant to be savored.

Makes 2 servings

Ingredients:

2 large tomatoes

½ cup garlic croutons

1 oz. goat cheese

⅓ cup kalamata olives, pitted and chopped

1½ tbsp. Italian salad dressing

1½ tbsp. chopped basil

Directions:

1. Preheat the broiler horizontally.

2. Cut the tomatoes in half and remove the pulp and seeds.

3. Dice the pulp and transfer to a bowl. Add the remaining ingredients and mix.

4. Spoon the filling into the tomato shells.

5. Transfer to a baking sheet and broil for 5 minutes.

Nutritional Information (Per Serving)

Calories: 250

Fat: 19.6 g

Sat Fat: 5.8 g

Carbohydrates: 14.5 g

Fiber: 3.2 g

Sugar: 8.5 g

Protein: 6.5 g

Sodium: 279 mg

Stuffed Zucchini

Makes 6 servings

Ingredients:

6 medium zucchinis, halved lengthwise

2 potatoes, peeled and cubed

4 tsp. olive oil

2½ cups onion, chopped

1 serrano pepper, minced

2 garlic cloves, minced

1½ tbsp. fresh ginger, minced

2 tbsp. chickpea flour

1 tsp. ground coriander

¼ tsp. ground cumin

1½ cups frozen green peas, thawed

2 tbsp. fresh cilantro, chopped

½ tsp. salt

Black pepper to taste

Directions:

1. Preheat the oven to 375 degrees F.

2. With a scooper, scoop out the pulp from zucchini halves, leaving about ¼" thick shell.

3. In a shallow roasting pan, arrange the zucchini halves, cut side up. Sprinkle the zucchini halves with a little salt.

4. In a pan of boiling water, cook the potatoes for about 2 minutes. Drain well and set aside.

5. In a nonstick skillet, heat oil over medium-high heat. Add onion, serrano pepper, garlic, and ginger, and sauté for 3 minutes.

6. Reduce heat to medium low. Stir in chickpea flour and spices, and cook for about 5 minutes. Stir in cooked potatoes, green peas, and cilantro, and remove from heat.

7. With a paper towel, pat dry the zucchini halves. Stuff the zucchini halves evenly with the veggie mixture.

8. Lightly grease a baking dish. Arrange the zucchini halves in the baking dish.

9. Bake, covered for about 20 minutes.

Nutritional Information (Per Serving)

Calories: 150

Fat: 3.4 g

Sat Fat: 0.5 g

Carbohydrates: 25.2 g

Fiber: 5.8 g

Sugar: 3.1 g

Protein: 5.0 g

Sodium: 240 mg

Bean and Farro Stew

Makes 5 servings

Ingredients:

2 tbsp. olive oil

1 onion, chopped

2 celery stalks, chopped

3 garlic cloves, minced

3 cups vegetable broth

2 cups water

2 cups tomatoes, chopped

1 cup farro

1 tsp. oregano

1 bay leaf

A dash of salt

5 cups kale, chopped

1 can cannellini beans

1 tbsp. lemon juice

Feta cheese

Directions:

1. Use a Dutch oven to sauté the onion, celery, and garlic in the olive oil for 4 minutes.

2. Pour in the vegetable broth, water, tomatoes, farro, and seasoning (not the lemon juice). Let it come to a boil.

3. Immediately lower the heat and simmer, covered for 20 minutes.

4. Add the kale, then cook for another 10 minutes.

5. Stir in the cannellini beans and cook for 5 minutes.

6. Discard the bay leaf and add the lemon juice. Mix and serve.

Nutritional Information (Per Serving)

Calories: 286

Fat: 7 g

Sat Fat: 1.1 g

Carbohydrates: 42.1 g

Fiber: 12.4 g

Sugar: 4.2 g

Protein: 16.1 g

Sodium: 544 mg

Phyllo Spinach Pie

Tell the kids it’s a pie, and they’ll fight to eat spinach. Definitely a win-win.

Makes 8 servings

Ingredients for the Filling:

1 package frozen spinach, thawed and drained

½ cup parsley, chopped

1 onion, chopped

2 garlic cloves, minced

2 tbsp. olive oil

4 large eggs

10 oz. feta cheese, crumbled

2 tsp. dill

Dash of black pepper

Ingredients for the Crust:

1 package phyllo dough, thawed

1 cup olive oil

Directions:

1. Preheat the oven to 325 degrees F.

2. Squeeze any liquid out of the spinach.

3. For the filling, mix all of the filling ingredients well.

4. For the crust, flatten the phyllo and cover them with a damp cloth.

5. Brush a baking dish with olive oil.

6. Place 2 phyllo sheets at the bottom of the baking dish. Sprinkle with olive oil.

7. Keep layering, using two-thirds of the phyllo sheets.

8. Top the phyllo sheets with the filling. Add more layers until you’ve used all the phyllo.

9. You need to drizzle each layer with olive oil, but be especially generous with the top layer.

10. Bake for 1 hour and cut the pie into squares.

Nutritional Information (Per Serving)

Calories: 421

Fat: 39.5 g

Sat Fat: 10.3 g

Carbohydrates: 9.9 g

Fiber: 1.4 g

Sugar: 2.4 g

Protein: 10.2 g

Sodium: 508 mg

CHAPTER SEVEN

Mediterranean Snack Recipes

When you're following the Mediterranean diet plan, you don't have to worry about giving up snacks. Mediterraneans, who eat naturally and regionally enjoy snacks just like you do. The trick is to stick with the plan's principles, and eat what is fresh and good for you. These countries have a climate that provides them with delicious, ripe fruits and vegetables all year long. A lot of snacks also focus on nuts and seeds, which are high in calories, but also excellent for your metabolism and your heart. These Mediterranean snack recipes will give you a series of go-to treats that won't throw you off track.

Feta Hummus

Store-bought hummus doesn’t even come close. Keep this nutty dip handy for when you feel like snacking on cucumbers, carrots, or pita.

Makes 12 servings

Ingredients:

1½ cups dried chickpeas

1 tsp. baking soda

3 garlic cloves, diced

½ cup tahini

⅓ cup lemon juice (adjust for taste)

1 tsp. salt

⅓ cup olive oil

⅓ cup feta cheese, crumbled

2 tbsp. chopped parsley

Directions:

1. Place the chickpeas in a bowl of water and refrigerate overnight.

2. In a large pot, combine the chickpeas and baking soda and cook for 3 minutes while stirring.

3. Pour in 8 cups of water and bring to a boil.

4. Lower the heat and add the garlic. Let simmer for about 1 hour.

5. Drain all of the water except for ¼ cup.

6. Place the chickpeas in a bowl filled with water and agitate to help loosen their skins. Use a slotted spoon to discard skins.

7. Drain the chickpeas and place them in a food processor. Purée until smooth.

8. While pureeing, add in the ¼ cup reserved water, tahini, lemon juice, and salt.

9. Once blended transfer the hummus to a bowl and refrigerate for one hour.

10. When you are ready to use the hummus, adjust the seasoning and drizzle with the oil.

11. Top with the feta and parsley.

Nutritional Information (Per Serving)

Calories: 212

Fat: 13.4 g

Sat Fat: 2.4 g

Carbohydrates: 17.9 g

Fiber: 5.4 g

Sugar: 3.1 g

Protein: 7.2 g

Sodium: 364 mg

Caprese Kebobs

Few things are as abundant in the Mediterranean as tomatoes. Put them to good use with this simple snack.

Makes 3 servings

Ingredients:

15 grape tomatoes

½ cup mozzarella cheese, cut into cubes

3 fresh basil leaves

1 tbsp. olive oil

1 tbsp. balsamic vinegar

Sprinkle of sea salt

Black pepper

3 kebab spears

Directions:

1. Divide the grape tomatoes and the mozzarella cubes into three piles. Place a tomato, then a chunk of cheese on each spear until you have used up your ingredients.

2. One basil leaf should also go on each kebob.

3. Drizzle with oil and vinegar and sprinkle with salt and pepper.

Nutritional Information (Per Serving)

Calories: 165

Fat: 6.7 g

Sat Fat: 1.3 g

Carbohydrates: 24.2 g

Fiber: 7.4 g

Sugar: 16.2 g

Protein: 6.8 g

Sodium: 59 mg

Spicy Olives

You’ll love munching on these spiced olives.

Makes 8 servings

Ingredients:

2 tsp. coriander seeds

½ cup olive oil

4 pieces orange zest

2 tsp. diced garlic clove

2 cups olives

1 tbsp. ouzo

Directions:

1. Crush the coriander seeds with a mortar and pestle.

2. Place them in a small pan and stir while cooking for one minute.

3. Add the olive oil and the rest of the spices and stir for another minute.

4. Add the olives and the ouzo and cook until the olives are warmed.

5. Strain the mixture into a bowl.

6. If desired, use some crusty bread to dip in the oil.

Nutritional Information (Per Serving)

Calories: 148

Fat: 16.2 g

Sat Fat: 2.3 g

Carbohydrates: 2.4 g

Fiber: 1.1 g

Sugar: 0 g

Protein: 0.3 g

Sodium: 293 mg

Roasted Eggplant Dip

Be sure to get eggplants when they’re in season. They make a great healthy snack.

Makes 4 servings

Ingredients:

1 eggplant

¼ cup olive oil

½ cup feta cheese

½ cup red onion, diced

2 tbsp. lemon juice

1 bell pepper, diced

1 tbsp. chopped basil

Salt and pepper to taste

Directions:

1. Preheat the broiler. The rack should be 6–7 inches from the heat.

2. Cover a baking pan with aluminum foil and place the eggplant on top.

3. Broil for about 18–20 minutes, turning it 3 times. Let the eggplant cool

4. Place the lemon juice in a small bowl.

5. Cut the eggplant open and spoon the flesh out. Add flesh to the lemon juice and coat. Pour in the olive oil and stir.

6. Add the remaining ingredients and blend well.

7. Serve with fresh vegetables or pita chips.

Nutritional Information (Per Serving)

Calories: 203

Fat: 17 g

Sat Fat: 4.7 g

Carbohydrates: 11.3 g

Fiber: 4.8 g

Sugar: 6.5 g

Protein: 4.3 g

Spiced Nuts

If you're someone who needs a crunch with your snacking habit, these hot and tasty nuts will satisfy your craving.

Makes 20 servings

Ingredients:

1 cup almonds

1 cup walnuts

1 cup cashews

1 cup peanuts

¼ tsp. cayenne pepper

½ tsp. red pepper flakes

¼ tsp. chili powder

1 tbsp. olive oil

½ cup raisins

Directions:

1. Preheat the oven to 375 degrees F.

2. In a bowl, mix all the nuts with the olive oil and the spices. Toss with your hands until everything is coated.

3. Layer the nuts onto a baking sheet and cook in the oven for 20–30 minutes.

4. Remove the nuts and allow them to cool for about 5 minutes. Then, put them back into the bowl and toss with the raisins.

Nutritional Information (Per Serving)

Calories: 164

Fat: 13.6 g

Sat Fat: 1.6 g

Carbohydrates: 8 g

Fiber: 2 g

Sugar: 3.1 g

Protein: 5.6 g

Sodium: 3 mg

Fruity Nut Bars

Makes 24 bars

Ingredients:

½ cup quinoa flour

½ cup oats

¼ cup flax meal

¼ cup wheat germ

¼ cup chopped almonds

¼ cup dried apricots

¼ cup dried figs

¼ cup honey

2 tbsp. cornstarch

Directions:

1. Preheat the oven to 300 degrees F.

2. In a large bowl, combine all ingredients and mix thoroughly.

3. Spread mixture in a half an inch-thick layer in a parchment-lined sheet pan and bake for 20 minutes.

4. Let cool and cut.

Nutritional Information (Per Bar)

Calories: 53.8

Fat: 1.3 g

Sat Fat: 0.1 g

Carbohydrates: 9.7 g

Fiber: 1.4 g

Sugar: 4.7 g

Protein: 1.4 g

Sodium: 1.4 mg

CHAPTER EIGHT

Mediterranean Dinner Recipes

These healthy Mediterranean dinner recipes will be perfect for a casual weeknight dinner when you're feeding only yourself, or when you have a table full of hungry family and friends to serve. Remember that this eating plan focuses on fruits, vegetables, and whole grains. The protein sources you add to your plate should be low-fat meats like chicken, turkey, and fish. While beef is okay once in a while, you want to limit the amount of red meat you consume overall. These recipes will keep you on track, losing weight, and feeling wonderful.

Mediterranean Baked Salmon

This dish combines the goodness of salmon with green salad ingredients. What could be better?

Makes 8 servings

Ingredients:

8 salmon fillets

¼ cup olive oil

4 tomatoes, diced

⅓ cup feta cheese, crumbled

6 tbsp. diced red onion

1 tbsp. chopped basil

2 tbsp. lemon juice

Directions:

1. Preheat the oven to 350 degrees F.

2. Brush the salmon with olive oil and place in a baking dish.

3. Top the fillets with the remaining ingredients and bake for 20 minutes. The salmon should be flaky.

Nutritional Information (Per Serving)

Calories: 321

Fat: 18.8 g

Sat Fat: 3.5 g

Carbohydrates: 3.4 g

Fiber: 0.9 g

Sugar: 2.3 g

Protein: 36.1 g

Sodium: 152 mg

Lemon Pepper Cod with Chickpeas

Makes 4 servings

Ingredients:

4 pieces of fresh cod (about 1.5 pounds total)

1 lemon, juiced

1 lemon, sliced

1 tbsp. black pepper

1 tbsp. white pepper

¼ cup olive oil plus 1 tbsp.

1 can chickpeas, drained and rinsed

12 ounces fresh spinach

Directions:

1. Preheat the oven to 375 degrees F.

2. Place the slices of lemon on the bottom of a baking pan, and layer the fish on top of them. Drizzle half of the ¼ cup olive oil onto the fish and then add the lemon juice.

3. Sprinkle with both peppers and cook until the fish begins to flake, about 15–20 minutes.

4. Sauté the spinach in the remaining ¼ cup of olive oil until it wilts and gets hot. Cook the chickpeas in a small saucepan.

5. When the fish is ready to come out, plate it with the chickpeas and spinach.

6. Cover everything with the remaining olive oil.

Nutritional Information (Per Serving)

Calories: 458

Fat: 22 g

Sat Fat: 2.9 g

Carbohydrates: 40 g

Fiber: 12.2 g

Sugar: 6.5 g

Protein: 28.4 g

Sodium: 81 mg

Pepper Tilapia with Spinach

Makes 4 servings

Ingredients:

4 tilapia filets, 8 ounces each

4 cups fresh spinach

1 red onion, sliced

3 garlic cloves, minced

2 tbsp. extra virgin olive oil

3 lemons

1 tbsp. ground black pepper

1 tbsp. ground white pepper

1 tbsp. crushed red pepper

Directions:

1. Preheat the oven to 350 degrees F.

2. Place the fish in a shallow baking dish and juice two of the lemons.

3. Cover the fish in the lemon juice and then sprinkle the three types of pepper over the fish.

4. Slice the remaining lemon and cover the fish. Bake in the oven for 20 minutes.

5. While the fish cooks, sauté the garlic and onion in the olive oil. Add the spinach.

6. Serve the fish on top of the spinach.

Nutritional Information (Per Serving)

Calories: 323

Fat: 11.5 g

Sat Fat: 2.1 g

Carbohydrates: 10.3 g

Fiber: 2.6 g

Sugar: 1.1 g

Protein: 50.0 g

Sodium: 145 mg

Roasted Chicken

Cooking all of these ingredients together results in a symphony of subtle flavors.

Makes 6 servings

Ingredients:

2 tbsp. minced garlic

3 tbsp. olive oil

½ tsp. salt

½ tsp. thyme

½ tsp. pepper

2 lbs. chicken breast cut in pieces

¾ cup white wine

1 cup chicken broth

¾ cup red onion, sliced

1½ lbs. small potatoes, halved

⅓ cup kalamata olives, pitted and halved

1½ cups tomatoes, diced

½ cup banana peppers, chopped

14 oz. artichoke hearts, quartered

2 oz. parmesan cheese, grated

1 tbsp. chopped basil

Directions:

1. Preheat the oven to 400 degrees F.

2. Combine 2 tbsp. of the oil, garlic, half the salt and half the pepper with the potatoes.

3. Bake for 30 minutes.

4. Heat the remaining olive oil in a Dutch oven over medium heat.

5.  Season the chicken with the remaining salt and pepper.

6. Sauté the chicken for 5 minutes. To avoid overcrowding the pot, sauté in batches if needed. Set the chicken aside.

7. Add onion to the pot and sauté for 5 minutes. Pour in the wine and bring to a boil.

8. Cook for 2–3 minutes to reduce the liquid. Lower the heat and add the broth, chicken, potatoes, and olives.

9. Cook for 3 minutes.

10. Stir in the remaining ingredients, except the cheese, and cook for 5 more minutes.

11. Top with the parmesan and enjoy.

Nutritional Information (Per Serving)

Calories: 316

Fat: 12.6 g

Sat Fat: 3.2 g

Carbohydrates: 31.3 g

Fiber: 7.6 g

Sugar: 4.6 g

Protein: 17.2 g

Sodium: 573 mg

Balsamic Chicken and Beans

Makes 4 servings

Ingredients:

4 skinless, boneless chicken breasts

¼ cup balsamic vinegar

2 garlic cloves, minced

2 shallots, sliced

3 tbsp. extra virgin olive oil

1 pound fresh green beans, trimmed

2 tbsp. red pepper flakes

Directions:

1. Combine 2 tbsp. of the olive oil with the balsamic vinegar, garlic, and shallots. Pour it over the chicken breasts and refrigerate overnight.

2. The next day, preheat the oven to 375 degrees F.

3. Take the chicken out of the marinade and arrange in a shallow baking pan. Discard the rest of the marinade.

3. Bake in the oven for 40 minutes.

4. While the chicken is cooking, bring a large pot of water to a boil. Place the green beans in the water and allow them to cook for five minutes and then drain.

5. Heat one tbsp. of olive oil in the pot and return the green beans after rinsing them. Toss with red pepper flakes.

Nutritional Information (Per Serving)

Calories: 433

Fat: 17.4 g

Sat Fat: 3.3 g

Carbohydrates: 12.9 g

Fiber: 4.6 g

Sugar: 3.1 g

Protein: 56.1 g

Sodium: 140 mg

Turkey Sausage and Peppers

Makes 4 servings

Ingredients:

4 turkey sausages, spicy or sweet

2 red bell peppers, chopped

2 green bell peppers, chopped

1 red onion, sliced

¼ cup olive oil

2 sprigs fresh rosemary

¼ cup fresh basil

4 cups brown rice, cooked

Directions:

1. Cook the sausages in the olive oil over medium-high heat until brown. Remove from heat and add the peppers and onions.

2. While the vegetables cook, slice the sausages into pieces. Add it back to the pan and cook everything together for 10 minutes.

3. Serve over rice and sprinkle with rosemary and basil.

Nutritional Information (Per Serving)

Calories: 374

Fat: 18.1 g

Sat Fat: 3 g

Carbohydrates: 46.8 g

Fiber: 4.5 g

Sugar: 7.3 g

Protein: 10.6 g

Sodium: 164 mg

Fruity Wheat Berry Salad

Makes 4 servings

Ingredients for the Salad:

2 cups water

1 cup wheat berries

1 cup mango, peeled, pitted, and cubed

1 cup pineapple, chopped

1 red bell pepper, seeded and chopped

2 scallions, chopped

½ cup fresh mint leaves, chopped

½ cup cranberries

½ cup walnuts, toasted and chopped

Ingredients for the Dressing:

1 tbsp. fresh ginger, minced

½ cup plain 2% Greek yogurt

3 tbsp. honey

½ tsp. balsamic vinegar

¼ tsp. salt

Black pepper to taste

Directions:

1. In a pan, add water and wheat berries, and bring to a boil. Cover and simmer for about 35 minutes.

2. Remove from heat, and set aside to cool completely.

3. In a large bowl, add wheat berries and remaining ingredients and mix.

4. In a small bowl, add dressing ingredients, and beat well.

5. Place dressing over salad mixture, and toss to coat well. Serve immediately.

Nutritional Information (Per Serving)

Calories: 379

Fat: 11.5 g

Sat Fat: 1.3 g

Carbohydrates: 66.5 g

Fiber: 10.2 g

Sugar: 26.3 g

Protein: 22.8 g

Sodium: 173 mg

Vegetarian Chili

Makes 8 servings

Ingredients:

2 cup onion, diced

1 cup celery, diced

1 cup bell pepper, diced

2 cloves garlic, minced

2 tbsp. water

2 jalapeño peppers, diced

4 cups crushed tomatoes, no salt added

2 cups canned pinto beans, drained and rinsed, no salt added

2 tbsp. cumin

1 tbsp. chipotle pepper

1 tbsp. black pepper

1 tbsp. balsamic vinegar

1 tbsp. oregano

Directions:

1. Add onion, celery, bell pepper, and garlic in 2 tbsp. of water in a stockpot over low heat. Cook until onions are translucent.

2. Add the rest of the ingredients. Cover and simmer for 1–2 hours, occasionally stirring.

3. If chili becomes too thick, thin it with water, adding small increments of water at a time.

Nutritional Information (Per Serving)

Calories: 115

Fat: 1.2 g

Sat Fat: 0.2 g

Carbohydrates: 22.9 g

Fiber: 6.7 g

Sugar: 0.8 g

Protein: 5.6 g

Sodium: 27.1 mg

Grilled Steak

The Mediterranean diet doesn’t include a lot of meat. But when it does, this is the way to do it.

Makes 2 servings

Ingredients:

2 steaks – your choice of cut

1 cup spinach, chopped

1 tbsp. olive oil

2 tbsp. red onions, diced

2 tbsp. feta cheese, crumbled

2 tbsp. panko breadcrumbs

1 tbsp. diced sun-dried tomato

Salt and pepper to taste

Directions:

1. Preheat grill to medium-high heat.

2. Use a skillet to sauté the onions in the olive oil for 5 minutes.

3. Add the remaining ingredients, except the steaks, and stir for 2 minutes. Take off the stove and let sit.

4. Grill the steaks to desired doneness.

5. Top each steak with the spinach mix. Cook in the broiler until the top turns brown.

Nutritional Information (Per Serving)

Calories: 531

Fat: 33.2 g

Sat Fat: 12.2 g

Carbohydrates: 37.8 g

Fiber: 1.6 g

Sugar: 0.9 g

Protein: 22.7 g

Sodium: 582 mg

CHAPTER NINE

Mediterranean Dessert Recipes

Any good eating plan has to include desserts, even when you're trying to get healthier. Base your desserts around fruits, vegetables, and nuts. These Mediterranean dessert recipes are a good way to get started.

Galatopita

This is a simple pudding that makes a perfect weeknight dessert.

Makes 10 servings

Ingredients:

4½ cups milk

1 cup semolina flour

½ cup honey

5 eggs

Olive oil cooking spray

Dash of vanilla

Directions:

1. Preheat oven to 375 degrees F.

2. Whisk the eggs.

3. Place all the ingredients in a pan.

4. Cook the pudding over medium heat while continuously stirring until the custard is thick.

5. Grease a baking pan with cooking spray and pour in the custard.

6. Bake for about an hour.

7. Turn off the heat and let the pudding cool for another 15 minutes.

Nutritional Information (Per Serving)

Calories: 198

Fat: 4.6 g

Sat Fat: 2.1 g

Carbohydrates: 31.7 g

Fiber: 0.7 g

Sugar: 19 g

Protein: 8.5 g

Sodium: 83 mg

Pudding Parfait

Makes 4 servings

Ingredients:

1 package Jell-O sugar-free, fat-free instant chocolate pudding

2 cups skim milk

½ cup sliced strawberries

1 banana, sliced

½ cup blueberries

Directions:

1. In a large bowl, whisk the instant pudding mix together with cold milk.

2. Once it's combined, cover the pudding and refrigerate. It should set within 30 minutes.

3. Set out four dessert cups or bowls. On the bottom of each one, place a few berries. Cover with pudding, and then place a layer of bananas in the cups or bowls. Add more pudding, and place a layer of berries.

4. Do this until all the pudding and fruit are evenly divided.

Nutritional Information (Per Serving)

Calories: 96

Fat: 0.2 g

Sat Fat: 0 g

Carbohydrates: 18.8 g

Fiber: 1.8 g

Sugar: 12.3 g

Protein: 4.6 g

Sodium: 143 mg

Fruit and Yogurt Lasagna

This is a great dessert and if you have a little bit of fruit and yogurt leftover, it also makes a great snack in the middle of the morning when you're not sure you'll make it to lunch.

Makes 4 servings

Ingredients:

4 dessert cups

1 cup blueberries

1 cup strawberries

1 cup blackberries

2 cups plain Greek yogurt

¼ cup crushed walnuts

Directions:

1. Place a scoop of yogurt in each cup. Then, create layers of fruit and yogurt.

2. First do the strawberries and then more yogurt. Then, do the blueberries followed by yogurt and then the blackberries.

3. Top each dessert cup with yogurt and sprinkle with crushed walnuts.

Nutritional Information (Per Serving)

Calories: 116

Fat: 3.2 g

Sat Fat: 1.4 g

Carbohydrates: 14.7 g

Fiber: 3.7 g

Sugar: 10.1 g

Protein: 8.8 g

Sodium: 26 mg

Banana Balls

These make a great dessert or snack. They're fast and easy to make, and you get a chocolate snack without overindulging. This isn't an everyday treat, but something you can enjoy while following the Mediterranean eating plan.

Makes 8 servings

Ingredients:

3 ripe bananas

½ cup peanut butter

¼ cup dark chocolate chips

¼ cup whole grain oats

Directions:

1. Preheat the oven to 350 degrees F.

2. Mash the bananas until they’re smooth. Stir in the peanut butter, chocolate chips and oats.

3. Roll into balls and place on a baking sheet.

4. Bake for 20 minutes, until the outside starts to brown.

Nutritional Information (Per Serving)

Calories: 162

Fat: 9.5 g

Sat Fat: 2.4 g

Carbohydrates: 17.6 g

Fiber: 2.4 g

Sugar: 9 g

Protein: 5.1 g

Sodium: 75 mg

Chocolate Hazelnut Baklava

Makes 20 servings

Ingredients for the Pastry:

2 cups hazelnuts

5 oz. semisweet chocolate, chopped

3 tbsp. honey

½ tsp. cinnamon

½ lb. phyllo dough

½ cup olive oil

Ingredients for the Syrup:

1 cup sugar

½ cup water

¼ cup honey

1 ¼ tsp. instant espresso coffee

2 tbsp. Kahlua liqueur

Directions:

1. Preheat the oven to 350 degrees F.

2. Finely grind the hazelnuts, chocolate, cinnamon and sugar in a food processor. Set aside.

3. Roll out the phyllo dough and cut into 9” x 9” squares. Place a damp towel over the phyllo dough.

4. Grease a square 9” baking pan. Lay a phyllo square in the pan and brush with olive oil.

5. Keep adding 6 more layers of phyllo squares, brushing each layer with the oil.

6. Transfer the ground hazelnut/chocolate mix over the phyllo.

7. Layer and oil the remaining phyllo squares.

8. Using a sharp knife, cut the phyllo into 9 squares. Halve each of the squares to create triangles.

9. Bake for 35 minutes and let cool.

10. To make the syrup, place all ingredients, except the Kahlua, in a pan and bring to a boil. Reduce heat and let simmer until the syrup thickens.

11. Remove from heat and stir in the Kahlua. Pour the hot syrup over the baklava.

12. Let sit for 5–6 hours before serving.

Nutritional Information (Per Serving)

Calories: 218

Fat: 12.4 g

Sat Fat: 2.5 g

Carbohydrates: 27.8 g

Fiber: 1.4 g

Sugar: 20.3 g

Protein: 2.3 g

Sodium: 56 mg

Apples with Parmesan

The tartness of the apples pairs nicely with the sharp bite of the parmesan in this Mediterranean treat.

Makes 4 servings

Ingredients:

4 green apples, cored and sliced

4 oz. parmesan cheese, shaved thin

2 tbsp. honey

Directions:

1. Arrange the apple slices on a plate and cover them with the thin shavings of parmesan.

2. Drizzle with honey and serve.

Nutritional Information (Per Serving)

Calories: 201

Fat: 6 g

Sat Fat: 4 g

Carbohydrates: 31.4 g

Fiber: 4.9 g

Sugar: 25.4 g

Protein: 9 g

Sodium: 260 mg

CHAPTER TEN

Supplements to Consider

There are many supplements for lowering cholesterol on the market, so many that it can be overwhelming when you try to narrow down your choice. However, buying all of the ‘newest and best’ products will not do the trick. There still hasn’t been enough evidence to prove that these supplements are beneficial and will not interfere with other aspects of your health.

If you choose to give supplements a try, it is always a good idea to choose natural and scientifically backed up remedies. Always consult with your doctor and seek his/her opinion before taking any supplements. Here is a short list of supplements to consider:

Green Tea

Drinking green tea is beneficial for people with high cholesterol. Studies have shown that people who regularly consume this beverage can lower their LDL cholesterol levels without interfering with the levels of good HDL cholesterol. Green tea extract can give the same results.

Red Yeast Rice

This Chinese medication, a red yeast fermented on rice, has been traditionally used in Asia as a heart remedy. It contains a compound called monacolin K, which can inhibit the liver’s production of cholesterol. Beware, as red yeast rice may bring its own side effects with it.

Niacin

This vitamin B, when taken in larger doses, can decrease LDL cholesterol levels by 30%, and increase HDL cholesterol. Its common side effects include itching and facial flushing.

Plant Sterols and Stanols

Plant sterols and stanols can help you decrease cholesterol. These compounds, found in almost all plants, can interfere with the absorption of cholesterol. Supplements are also available.

Artichoke Leaf Extract

One study has shown that participants who took artichoke leaf extract supplements for six weeks made their cholesterol levels drop by 23%. As promising as this sounds, the study has not been replicated, and further studies have not had such brilliant results.

These supplements have some studies backing them up, but that does not mean that you are guaranteed to benefit from them. Consult with your doctor first before buying them.

CHAPTER ELEVEN

Home Remedies to Reduce Cholesterol

In this chapter, I would like to share with you some natural and homemade folk remedies that can only serve to contribute to flushing out the bad cholesterol that clogs your arteries. Besides being tried and true, many of these recipes are guaranteed to be grandma approved.

Basil and Margosa Leaves

Basil and Margosa have antioxidant properties that can boost the process of lowering the cholesterol levels. Drink this healthy beverage once a day to knock down LDL cholesterol.

Ingredients:

10 basil leaves

10 margosa leaves

1 glass of water

Directions:

1. Combine the leaves in a small bowl. Crush them to a paste-like consistency.

2. Place the paste in a sieve, and place the sieve over the glass of water.

3. Squeeze the paste to extract the juice into the water. Stir to combine well.

4. Drink the mixture on an empty stomach.

Watermelon Seeds

The beneficial compound of lycopene that helps lower bad cholesterol can also be found in watermelon, especially in its seeds.

Ingredients:

1 cup of watermelon seeds

1 glass of water

Directions:

1. Place the seeds in direct sunlight. Let them dry for a couple of hours.

2. Roast the seeds. Place the roasted seeds in a grinder and grind them to make powder.

3. Place one teaspoon of the powder in the water. Stir well to combine.

4. Drink it once a day.

Honey and Lime

Honey is known for its many health-improving benefits, and one of them is lowering cholesterol. Citrus fruits also have anti-cholesterol properties.

Ingredients:

1 tsp. honey

1 tsp. freshly squeezed lime juice

1 glass of warm water

Directions:

1. Add the honey and lime juice to the warm water.

2. Stir well until the honey is dissolved.

3. Drink it daily on an empty stomach.

Coriander Seeds

Coriander seeds can also help you reduce high cholesterol levels.

Ingredients:

2 tbsp. coriander seeds

1 glass of water

Directions:

1. Pour the water into a pan. Place it over medium heat.

2. Add the coriander seeds. Bring to a boil.

3. Reduce the heat and let it simmer for about 20 minutes.

4. Strain the mixture through a strainer. Let it cool to room temperature.

5. Drink it 2–3 times a day for more favorable results.

Garlic and Lemon

This amazing recipe can help you clean your blood vessels from the plaque associated with cholesterol. Drink 1/5 cup, three times a day, on an empty stomach for best results.

Ingredients:

4 garlic cloves

4 lemons

3 quarts of boiling water

Directions:

1. Peel the garlic cloves. Slice the lemons.

2. Mix them in a blender. Place the ground mixture in a 3-quart jar.

3. Fill the jar with boiling water to the top. Cover it.

4. Let it come to room temperature. Put the jar in the fridge for three days.

5. Strain the mixture.

6. Store the beverage in the refrigerator.

Indian Gooseberry

Indian gooseberry can help you lower concentrations of lipids in your blood.

Ingredients:

1 tsp. Indian gooseberry powder

1 glass of warm water

Directions:

1. Add the Indian gooseberry to the water. Stir until fully dissolved.

2. Drink it on an empty stomach.

3. Consume this drink regularly (preferably once a day).

Conclusion

To conclude, high cholesterol levels are a precursor to many fatal conditions such as heart attack and stroke. There are no specific symptoms for high cholesterol and this is why you should check at least once every five years to ensure that it is within healthy limits.

Lowering cholesterol does not have to be an overwhelming task. Let this book be your starting point. Take action and stop high cholesterol from meddling with your life.

Finally, I want to thank you for reading my book. If you enjoyed the book, please share your thoughts and post a review on the ebook retailer’s website. It would be greatly appreciated!

Best wishes,

Angela Gibbs

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