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Menu to lower your cholesterol

In her book, ‘Food Cures,’ Joy Bauer tells what you can eat to be healthier

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By Joy Bauer
TODAY
updated 12:27 p.m. ET April 18, 2007

Joy Bauer MS, RD, CDN
TODAY nutritionist and diet editor
• E-mail
If you have heart disease, it’s important to lower your cholesterol. Here’s a sample menu, based on 1600 to 1800 calories, that will give you an idea of how you can use food to help alleviate your condition:

Breakfast:
Oatmeal with Milk and Fresh Berries: ½ cup dry oatmeal prepared with 1 cup water or milk (use skim, skim plus, 1 percent low-fat milk or enriched soy milk); top with 2 tablespoons ground flaxseeds (or wheat germ) and ½ cup berries (sliced strawberries, raspberries and/or blackberries). Optional 1 teaspoon sugar, honey, or artificial sweetener.

Lunch:
Turkey/Ham Avocado Sandwich: 4 ounces sliced turkey breast (or lean ham or grilled chicken breast), topped with 2 to 3 thin slices of avocado, romaine lettuce or spinach leaves, tomato and onion on 2 slices of whole grain bread or pita (optional mustard, 2 teaspoons reduced fat mayonnaise or hummus); large handful baby carrots or green, red, or yellow peppers.

Afternoon snack:
Apple and 10 almonds

Dinner:
Hearty Turkey Meatloaf with Salad: one serving Hearty Turkey Meatloaf (see recipe below); enjoy with large tossed salad filled with leafy greens, sliced peppers, mushrooms, carrots, tomatoes, optional beets and artichokes — tossed with ½ cup beans (black, navy, garbanzo, pinto, or kidney) and 2 teaspoons olive oil and unlimited vinegar or fresh lemon (or 2 to 4 tablespoons low-calorie salad dressing).  

PM snack:
Strawberry-Banana Fruit Smoothie; in a blender, mix 1 cup skim milk, 1 cup frozen strawberries, ½ frozen banana.

Hearty Turkey Meat Loaf
"Food Cures" by Joy Bauer

Makes 4 servings

You won’t miss the high-fat beef in my heart-smart version of meat loaf. It’s got great flavor and health-boosting ingredients — even oatmeal (instead of white bread crumbs), which adds soluble fiber and creates the perfect consistency.

INGREDIENTS

• 1 pound lean ground turkey breast
• 1 small summer zucchini, grated
• 1 cup instant oatmeal
• 1/2 cup shiitake mushrooms, chopped
• 1/4 cup fat-free milk
• 1/4 cup fresh basil, thinly sliced
• 3 tablespoons reduced-sodium soy sauce
• 2 egg whites
• 4 cloves garlic, minced
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried oregano
• Salt substitute
• Ground black pepper to taste

Recipe continues below ↓
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DIRECTIONS

1. Preheat the oven to 350°F. Coat a 1-quart loaf pan with cooking spray or line with aluminum foil.

2. In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt substitute and pepper.

3. Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.

TIPS

Nutritional information:
239 calories, 33 g protein, 20 g carbohydrate, 3 g fat (0 g saturated), 45 mg cholesterol, 569 mg sodium, 3 g fiber; plus 61 IU vitamin D (15% DV), 46 mg magnesium (12% DV)

MANAGE YOUR RECIPES


For more information on healthy eating, visit TODAY nutrition expert, Joy Bauer’s website (and check out her new book Joy Bauer’s Food Cures) at www.joybauernutrition.com

© 2008 MSNBC Interactive

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