Menu for reducing cholesterol and which is suitable for the whole family

Some years ago, dietetics guidelines that indicated avoiding eating some foods due to their amounts of cholesterol changed radically. The conclusion had been reached that there was no reason to warn the general public about the cholesterol in foods as they had done in the previous four decades. This paradigm change was clearly evident in the almost total disappearance of the «cholesterol-free» claims made on different food labels.  

Today, according to the Guide to clinical practice on the management of lipids as risk factors for cardiovascular disease, the cholesterol figures that appear in analyses should not be evaluated in isolation. Establishing a treatment with just that information is not enough. It is essential to consider other risk factors that have a well-documented role in the greater predisposition to suffering from cardiovascular disease, among which a sedentary lifestyle, smoking, and poor eating habits are notable. 

The evidence is very clear, it is essential to: 

• Counteract a sedentary lifestyle by doing daily activity and increasing the intensity over days or weeks. 
• Prioritise the consumption of plant-based foods above animal sources, and increase the amount of fibre from fruits, nuts, legumes, vegetables, leafy vegetables, and products made with whole cereals. 
• Include a selection of fats.
• Limit the consumption of sugars and refined cereals.
• Eliminate over-processed products.

The importance of diet as a preventive element (with virtually zero cost and no side effects) for chronic and degenerative diseases has a very important role in our lives. But sometimes, bringing these recommendations to the dinner table can prove to be very difficult. 

What is certain is that the diagnosis of hypercholesterolemia would make anyone go on the alert. You need to remember that new dietary habits should be adopted gradually. Bloating, colic and wind tend to be normal when you incorporate products containing more fibre abruptly; the idea is that these improvements should be carried out little by little: for example, a new food each week. The variations are infinite. There is a variety of ingredients that can provide flavour and other textures. The adoption of a new lifestyle is worth it to attain better quality of life. 

SPINACH, ROCKET, AUBERGINE AND PUMPKIN SALAD

Ingredients (4 persons)

• 100 g fresh spinach leaves
• 100 g rocket
• 120 g aubergine
• 500 g pumpkin
• 80 g sweet potato
• 200 g ricotta
• 120 g pomegranate
• 5 g de mustard
• 40 g de extra virgin olive oil
• Vinegar and salt

Preparation

1. Wash and cut the aubergines into slices, sprinkle a little salt on them and leave them to drain. Peel the pumpkin and the sweet potato and cut them into small cubes.
2. In a non-stick saucepan or casserole, spread the aubergine slices and the pumpkin and sweet potato cubes, Add a little salt, but no oil. Cook on a maximum heat for 8 minutes. Reduce to a medium heat and cook for a further 5 minutes.  Then, turn the vegetables over and let them cook for another 5 minutes at a medium heat. Switch off the heat and let the vegetables cool down.
3. Spread the washed spinach leaves on the base of a salad dish.
4. Add the rocket, also washed and drained. Then, the slices of aubergine and the pumpkin and sweet potato on top.
5. Spread the ricotta cheese over the top.
6. Deseed the pomegranate. Prepare a vinaigrette by mixing the oil, vinegar and the mustard. Season with salt and pour the vinaigrette over the dish.

CHICKPEA CURRY WITH MANGO

Ingredients (4 persons)

• 300 g boiled chickpeas
• 2 cloves of garlic
• 10 g ginger
• 80 g chives
• 2 g coriander seeds
• 2 g cumin seeds
• 2 curry leaves or 1 bay leaf
• 1 small fresh chilli (or cayenne)
• 50 g leeks
• 80 g carrots
• 30 g celery
• 5 g ground curry powder
• 120 g ripe and fragrant mango
• 200 ml coconut milk
• 5 ml lemon juice
• 1 g fresh parsley or coriander
• 40 g extra virgin olive oil
• Black pepper
• Salt

Preparation

1. Finely chop the garlic, the peeled ginger and the chives with a knife or a grinder.  Wash and chop the vegetables. Remove the mango pulp and grind or chop it very finely.
2. Heat up 2 spoonfuls of oil in a frying pan or wide saucepan, add the cumin, coriander and the curry leaves or bay leaf and cook until they release their aroma. Add the garlic paste and chives and stir well over a low heat for 8-10 minutes. Add the chopped vegetables. Season lightly and add the curry mix. Sautee on a medium heat for 5 minutes and add the mango pulp, the coconut milk and stir well.
3. Bring to the boil, reduce the heat and cover the pan. Cook everything together for around 10 minutes. Add the chickpeas, stir thoroughly, and cover again. Cook it on a light heat for some 10 minutes longer. Adjust the amount of liquid using water or stock if the vegetables dry out too much. At the end, add the lemon juice and adjust the seasoning. Serve with fresh parsley or coriander.

Ingredients (10 portions)

• 3 large eggs
• 1 grated lemon zest
• 150 ml almond milk drink
• 2 drops of vanilla essence
• 1 pinch of salt
• 70 g chickpea flour
• 125 g blackberries

Preparation

1. Preheat the oven to 175ºC and lightly grease a round cake tin (20 cm). Wash and dry the blackberries thoroughly. Cut them into pieces (not too small). Spread them over the cake tin base.
2. Put the eggs in a bowl and beat them with a whisk. Add a small amount of lemon zest, the almond milk, the vanilla and the salt and continue whisking a little longer. Add the chickpea flour and beat it until there are no lumps in the mixture. Carefully pour the mixture over the blackberries.
3. Bake for around 30-35 minutes, until it is golden and a toothpick comes out clean when the cake is pierced. Let it cool before serving.