Welcome and thank you for joining us our healthy living community at Healthy Daes. This recipes were chosen to reduce peripheral artery disease (PAD). One of the main contributors to clogging of the arteries is cholesterol. Soluble fiber is binds to cholesterol and helps draw it out of the blood and into the digestive system for elimination. Where do you find soluble fiber? In plant-based foods!
Specifically in nuts, seeds, beans, lentils and peas. It can also be found in oats, barley, and some fruits and vegetables. Incorporating these foods into your diet can help reduce your risk of PAD. It also reduces the risk of heart disease and diabetes too by the way.
Here are a few recipes from Dr. Dae's new book if you like them buy her latest book Eat More Plants! This recipes are easy and fast to prepare. They taste great too!
Bok Choy Stir-Fry
I love a good one-pot meal and this one of them. Bok Choy is part of the cruciferous vegetable family, so it has antioxidant properties that savage for destroy free radicals and protect cells from damage. Antioxidants are cancer preventative as well. Chickpeas have soluble fiber so they are great eat a few times per to help with cholesterol issues.
- 2 teaspoons extra of virgin olive oil
- 1 small yellow onion, diced
- 3 garlic cloves, crushed
- 1 inch of ginger root, peeled and grated, or 1/2 teaspoon ginger powder
- 1 carrot, thinly sliced
- 2 cups of cooked chickpeas (may use canned)
- 2 cups of baby bok choy, washed and chopped
- 1 teaspoon of sesame oil
- In a saucepan on medium heat, add olive oil, onion, garlic and ginger;. Sauté sauté for 2 minutes.
- Add the carrots, bok choy and chickpeas; and cook for another 5 minutes.
- Drizzle with sesame oil and serve.
Prep time: 10 minutes. Cook time: 7 minutes.
Nutrients per serving: Calories: 158, Total Fat: 6 g, Sat. Fat: 1 g, Carbs: 21 g, Fiber: 4 g, Sugars: 1 g, Protein: 5 g, Sodium: 262 mg, Cholesterol: 0 mg
Green Lentil Soup
Green lentils are very versatile and can be made into a soup or a lentil salad. This is a simple recipe that takes about 30 minutes. Lentils are one of the foods that have both sources of protein and soluble fiber that promote the lowering of cholesterol levels and helps with satiety at the same time.
The pistachio cream dollop on top gives it the soup a wonderful creamy rich quality.
- 2 teaspoons of extra virgin olive oil
- 2 carrots, diced
- 1 small onion, diced
- 1 bay leaf
- 2 cups of green lentils, washed
- 4 cups of vegetable broth
- 4 cups of water
- 5 garlic cloves, minced
- 1 teaspoon of sea salt
- Juice of ½ lemon
- In a soup pot, add oil, carrots, onion, bay leaf, and garlic cloves and, cayenne pepper; and sauté for 5 minutes.
- In a strainer, wash the lentils 3-4 times under cold water or until the water is no longer dirty.
- Add lentils, vegetable broth and water; bring to a boil.
- Once the broth is boiling, turn down to simmer with the lid on.
- Let cook for 20 minutes.
- Add salt and cook for another 10 minutes
- Add lemon juice to taste.
- ½ cup of pistachios
- 1 teaspoon of fresh squeezed lemon juice
- 2 tablespoons of water
- ¼ teaspoon of agave nectar
- Place all ingredients in the blender.
- Blend until smooth, about 1 minute.
Prep time: 5 minutes. Cook time: 35 minutes.
Nutrients per serving: Calories: 87, Total Fat: 1 g, Sat. Fat: 9 g, Carbs: 15 g, Fiber: 5 g, Sugars: 3 g, Protein: 5 g, Sodium: 300 mg, Cholesterol: 0 mg