Why does your blood lipid panel matter? It can predict future risk of cardiovascular events and pre-mature death.
What we know right now regardless of the misinformation out there is we do want to keep LDL low (despite the small vs large debate) and keep HDL up. The HDL to LDL ratio is a predictor or coronary artery disease.
Keeping total triglycerides low is also protective over your heart as high triglycerides can contribute to hardened arteries, increased stroke risk, insulin resistance, and worsening cholesterol profiles
While total cholesterol is still important measurement, it should be taken in context with the whole lipid profile.
With regard to eggs, what we see now is cholesterol from our diet does not exactly translate into our blood cholesterol so we have less concern over egg consumption these days. That being said, extreme intakes of cholesterol can still show up on blood profiles in the presence of poor diet quality.
It’s also important to note here, while diet can certainly help improve your cholesterol panel, our liver can also produce cholesterol. Genetics also plays a big role with cholesterol management so medication is often still needed in these instances.
White Bean and Broccoli Bake: Ingredients:
1 can cannelloni beans, drained
1 bunch broccoli, cut into bite size crowns
Olive oil to drizzle
Salt and pepper
1/2 lemon, juiced
1/2 cup of shredded Parmesan
Directions: Heat oven to 400F. Lay out the broccoli and beans over a non stick baking sheet. Drizzle oil, salt and pepper over top. Juice lemon over top. Mix bean and veggies to spread out flavor. Top with shredded cheddar. Bake for about 15-20 minutes until broccoli has softened. Enjoy!
Vegetable Salad with Honey Mustard Salmon:
Ingredients:
1 cup quinoa, cooked per package instructions
1 bunch lacinato kale, de-stemmed and cut into ribbons
Olive oil
Salt and pepper
1 cup butternut squash, cubed, roasted
1 cup cauliflower, cubed, roasted
1 red apple, diced
1/4 cup Feta cheese crumbled
1/4 cup pomegranate seeds
1/4 cup chopped pecans
2 salmon pieces (we used sizzlefish)
Honey Mustard Dressing for Salmon:
1/4 cup dijon mustard
1/4 cup honey
1/4 cup olive oil
Apple cider vinaigrette for salad:
1/4 cup apple cider vinegar
1/4 cup olive oil
1 tsp honey
1 large garlic clove, minced
1/4 tsp Dijon mustard
Salt and pepper
Directions: Preheat oven to 400F. Prep butternut squash and cauliflower, toss in a bit of olive oil and salt and pepper and roast for about 30 minutes until softened. While veggies are cooking, cook the quinoa per package instructions. Prep the salmon by rinsing, patting dry and adding salt and pepper. Top with honey mustard mixture. Bake salmon for about 15-20 minutes or until internal temperature reads 145F. Prep apple cider dressing, set aside. Add a bit of the apple cider dressing to the chopped kale and massage until softened. Once everything is cooked, assemble the salad: In 2 medium salad plates add kale, quinoa, roasted squash and cauliflower, apple, feta, pomegranate seeds, pecans, and top with salmon. Drizzle a bit more apple cider dressing over top. Enjoy!
Carrot Coconut Curry Meatballs: Ingredients:
Meatballs:
1 lbs ground chicken
2 garlic, minced
1 tsp ginger, minced
2 large carrots, pealed and shredded
1 red bell pepper, finely diced
Salt and pepper
1 tsp garlic powder
Sauce:
Olive oil
1 white onion, small dice
3 garlic cloves, minced
1 tbsp ginger, minced
12 oz can light coconut milk
5 large carrots, pealed and shredded
1 tbsp chili paste (up to 3 if prefer spicy)
Salt and pepper
1 bunch spinach
1/2 lime
1 tbsp fresh cilantro, chopped *optional
Directions: Preheat oven to 400F. Combine all meatball ingredients and mix thoroughly. Form into golf ball sized meatballs and place on a non stick baking sheet. Bake in the oven for about 15-20 minutes until internal temperature is 165F. While meatballs are baking, in a sauce pan over medium heat, add olive oil and diced onions and cook for about 5 minutes. Next add in garlic and ginger and cook until softened about another 5ish minutes. Add in coconut milk, carrots, chili paste, and salt and pepper as needed. Bring to a boil then reduce to a simmer. Simmer for about 10 minutes until reduced by half. Add in spinach until wilted. Finish with lime juice and add in cooked meatballs. Top with cilantro optional. Enjoy!
Greek Yogurt Whole Wheat Blueberry Muffins: Ingredients:
1 3/4ths cups whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp fine sea salt
1/4th tsp ground cinnamon
1/3rd cup olive oil
1/2 cup maple syrup
2 eggs
1 cup Greek yogurt
2 tsp vanilla extract
1 cup blueberries
Sugar to top (optional)
Directions: preheat oven to 400F. In a large bowl whisk together whole wheat flour, baking powder, baking soda, salt, and cinnamon. In a separate bowl whisk together olive oil, syrup, eggs, yogurt, and vanilla extract. Add the wet ingredients to the dry ingredients and mix until well combined. Then add blueberries and combine. Then separate into a pre-greased muffin tin and top with a sprinkle of sugar. Bake for about 18-20 minutes. Cool and can store in the refrigerator for up to 1 week.
No Added Sugar French Toast Casserole: Ingredients:
1 loaf quality bread (we used whole grain sourdough), cut into 1 inch cubes
1 large banana, browned
8 large eggs
2 cups milk of choice (I used 2%)
1 tsp cinnamon
1/4 tsp nutmeg
2 tsp vanilla extract
1 cup mixed berries for topping
Directions: Preheat oven to 350F. Grease a 9×13 in baking dish. Cut the bread into 1 inch cubes and spread evenly in the pan. In a large mixing bowl, mash the banana, add eggs, milk, cinnamon, nutmeg, and vanilla extract and whisk until combined. Pour mixture overtop bread crumbs and evenly distribute and coat the bread. Top with mixed berries. Over with foil and bake for 40 minutes. Remove foil and bake for another 10 minutes. Enjoy!