Extra Virgin Olive Oil - Foods Lower Cholesterol

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Tag: Extra Virgin Olive Oil

Olive oil is a staple of the "Mediterranean Diet", which has been shown to lower the risk of heart disease. Olive oil has been shown to be beneficial for healthy cholesterol. It is full of heart healthy monounsaturated fats. Look for extra virgin olive oil (EVOO) since it is the first pressing of oil. The first pressing of olive oil is not heavily processed and contains the most antioxidants.

Lunch

Apples and Nuts Salad

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Apples and Nuts Salad

Prep Time5 mins

Cook Time10 mins

Total Time15 mins

Course: Lunch

Servings:

Calories: 518kcal

Ingredients

Salad

1 head Lettuce Romaine, raw
½ cup Walnuts English
1 ½ Apples Raw, with skin, diced
¼ cup Sunflower Seeds Kernels, dry roasted, without salt
8 oz Chicken Breast* Boneless, skinless

Dressing

½ cup Red wine vinegar
¼ cup Extra virgin olive oil
2 scoop Nutrim
1 tsp Salt

Instructions

Cut chicken breast into strips.
Place chicken* in skillet and fry using an appropriate amount of olive oil for about four minutes on each side, or until cooked completely.
In a bowl add lettuce, chicken*, apple, seeds and walnuts.

Dressing

Whisk together Nutrim and 1/4 cup of oil, whisk in salt, then add vinegar. Whisk until smooth.
Add dressing on top of salad and mix.
Serve immediately. Enjoy!

Notes

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

Nutrition

Extra Virgin Olive Oil, Garlic, Soups

Vegetable Variety Soup

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Vegetable Variety Soup

Total Time35 mins

Course: Lunch

Servings: servings

Calories: 180kcal

Equipment

Stove

Ingredients

¼ cup Extra virgin olive oil
1 head Celery diced
2 cans Diced tomatoes
1 cup Green beans
1 ½ cup Potatoes diced
1 tbsp Garlic powder
1 tbsp Dry basil
1 tsp Dry parsley
Salt to taste
Pepper to taste
1 Onion diced
3 quart Chicken broth low-sodium
2 cups Carrots diced
4 slices Whole wheat bread

Instructions

In a frying pan, add olive oil, onion, celery, and carrots on a medium falme for 2-3 mins.
Add garlic, basic, and parsley to the vegetables and cook for another 3-4 mins.
Add brother, diced, tomatoes, potatoes, green beans, salt and pepper. Simmer for 30 minutes.
Enjoy a slice of bread with your delicious vegetable soup.

Nutrition

Extra Virgin Olive Oil, Nutrim, Sides

Sweet Potato Casserole

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Sweet Potato Casserole

Prep Time30 mins

Cook Time20 mins

Total Time50 mins

Calories: 1634kcal

Equipment

Oven

Ingredients

Filling

7 Sweet Potatoes peeled & cooked
¼ cup Nutrim Cinna-Butter
¼ cup Brown Sugar
½ cup Walnut Pieces

Topping

½ cup Egg Whites
⅛ tsp Cream of Tartar
¼ cup Sugar
¼ tsp Cinnamon
1 dash Vanilla Extract

Instructions

Filling

Preheat oven to 325°F.
Place sweet potatoes in bowl and mash.
Add Nutrim Cinna-Butter and brown sugar to potatoes and mix well.
Pour into an 8x8 greased baking dish.
Sprinkle with walnuts.

Topping

Add cream of tartar, vanilla and egg whites together in a large bowl.
Mix topping ingredients with hand blender, gradually adding sugar, slowly (for 8 minutes) til creamy marshmallow texture and peaks appears.
Pour egg white topping over potatoes and bake for 20 minutes or until slightly brown.
Sprinkle cinnamon on top and enjoy!

Nutrition

Breads & Toppings, Extra Virgin Olive Oil, Nutrim

Nutrim® Chived Butter

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Nutrim® Chived Butter

Total Time10 mins

Course: Snack

Servings: servings

Calories: 37kcal

Equipment

Hand mixer

Ingredients

1 stick Butter softened
½ cup Extra virgin olive oil
2 scoops Nutrim®
2 tbsp Water
1 tsp Chives
Salt to taste

Instructions

Add butter, extra virgin olive oil, Nutrim®, chives, salt and water into a medium bowl.
Blend using a hand mixer, set on high for about 2-3 minutes or until mixture is smooth.
Refrigerate until ready to use.

Nutrition

Dinner

Baked Salmon and Cucumber Sauce

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Baked Salmon and Cucumber Sauce

Prep Time5 mins

Cook Time25 mins

Total Time30 mins

Course: Dinner

Servings:

Calories: 359kcal

Equipment

Stove
Oven

Ingredients

2 tsp Extra virgin olive oil
15 oz Peas Cooked
1 Red pepper Cut into strips (optional)
14 oz Salmon Sockeye, raw
20 Carrots Baby, raw, chopped
¼ tsp Salt
2 cups Brown rice Cooked

Dressing

½ cup Yogurt Vanilla or lemon flavor, low-calorie
⅓ cup Cucumber Unpeeled, finely chopped
½ tsp Dill weed
Salt to taste
1 scoop Nutrim

Instructions

Heat oven to 450 degrees.
Place salmon* on baking sheet and spray with non-stick cooking spray. Bake for 12-15 minutes or until salmon starts to fall apart with fork.
While salmon* is cooking, boil chopped carrots until a fork can easily pierce them.
Place olive oil in a skillet and heat on medium-high heat. Once the skillet is heated and covered in oil, place the pepper and the peas in the skillet and heat until tender. When the peas are tender, add the carrots.
Cook rice, as box directions state.
Divide the rice, vegetables, and salmon evenly.

Dressing

In a separate bowl, whisk together yogurt, cucumber, dill weed, salt, and Nutrim.
Pour dressing on the salmon.
Enjoy!

Notes

*Consuming raw or undercooked meats, poultry, seafood, shellfish or eggs may increase your risk of foodborne illness.

Nutrition

Dessert, Extra Virgin Olive Oil, Nutrim

Fresh Pumpkin Pie

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3.50 from 2 votes

Fresh Pumpkin Pie

Prep Time30 mins

Cook Time1 hr

Total Time1 hr 30 mins

Course: Dessert

Servings: servings

Calories: 297kcal

Equipment

Oven

Ingredients

1 small Pie Pumpkin or one 15 oz. can
1 can Evaporated Milk 12 fl. oz.
2 Eggs beaten
¾ cup Brown Sugar packed
1 tsp Ground Cinnamon
½ tsp Ground Ginger
½ tsp Ground Nutmeg
½ tsp Salt
1 Cholesterol-Free Pie Crust

Instructions

CUT pumpkin in half, scoop out seeds and stringy portions. Cut pumpkin into large chunks.
STEAM the pumpkin in a pot with a steamer basket, for 20-30 minutes or until tender. Drain, cool, & remove the peel. Return pumpkin to pot & mash. Drain excess water.
PREHEAT oven to 400°F.
BEAT 2 cups pumpkin, evaporated milk, eggs, brown sugar, cinnamon, ginger, nutmeg and salt together in a large bowl with a mixer on medium speed. Blend well.
POUR into a pie crust (page 17.)
BAKE 40 minutes or until a knife inserted 1 inch from the edge comes out clean.

Nutrition

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