Looking to lower your cholesterol? Going meatless may help, if well executed. To lower blood cholesterol levels, you'll want to reduce the amount of saturated fat you are getting from your diet, found in animal products like meat, cheese, milk, creams, yogurts and so forth. As you lower animal product consumption you will want to increase your fiber intake. Soluble fiber found plant based foods can help lower cholesterol as they lower slow down the absorption of cholesterol, and can even reduce the production of cholesterol in the liver. Lentils, beans, oatmeal, barley, chickpeas and some fruits and vegetables contain substantial amounts of soluble fiber that can support a cholesterol lowering diet.
A complete protein with all nine essential amino acids and about 22% soluble fiber, Quinoa is the star of this recipe. This ancient superfood originated in the Andes Mountains, and was a staple in the diet of natives in Peru, Bolivia and Chile. During the Spanish conquest, quinoa fields were destroyed and the culture of the region left dispersed for centuries. Though many Incan civilizations retained their history and thus, the ancient grain, it wasn’t until the 1970’s that quinoa was reintroduced into the modern world. Today, quinoa remains one of the most dynamic and delectable superfoods on the market. Learn more
As tribute to the Ancient Civilization that grew and sustained through adversity this special food, I introduce you to the cholesterol lowering
Incan Inspired Quinoa Delight
Ingredients:
1 cup quinoa, rinsed well
1 2/3 cup reduced sodium chicken broth
5 Tbsp lime juice
1 Tbsp olive oil
1/4 tsp kosher salt
Freshly ground black pepper
1/2 medium red onion, chopped
1 cup cooked corn ( canned, fresh or frozen)
3/4 cup black beans, rinsed and rained
2 small vine tomatoes, seeded and diced
1/4 c fresh cilantro, diced
1 jalapeño pepper, seeds removed, chopped
Directions:
- Make quinoa according to instructions.
- In a large mixing bowl, combine the lime juice, oil, salt and black pepper to taste.
- Mix in the cooked quinoa, onion, jalapeño, corn, black beans, tomatoes, and cilantro.
- Divide among 4 airtight containers/jars for individual meals or plate for your family of four.
ENJOY!
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– Keeley Mezzancello, RD, CHWC
Health Advisor & Registered Dietitian | Email Keeley
