ISO Low Fat, Low Cholesterol Recipes with no artificial swee

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fitacct
fitacct Posts: 241 Member
in Recipes
Hi!

I just joined mfp on Wednesday after being told by my doc that I have elevated levels of cholesterol and triglycerides. He's giving me three months to get them under control by diet and exercise alone or I'll have to go on statin drugs, which I do NOT want to do.

While I love the tools here at our disposal, I'm in need of low fat, low cholesterol recipes, especially desserts, that do not include artificial sweeteners (such sweeteners give me horrible headaches). Is anyone out there able to help?

Thanks in advance for your time and recipes. : )

Replies

  • melsinct
    melsinct Posts: 3,512 Member
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    EatingWell.com has tons of healthy recipes, all listed with calorie counts and nutrition info. It is my go to website for inspiration when meal planning. Bonus is most recipes from there are already in the MFP database!

    Welcome to MFP!
  • slheflinVA
    slheflinVA Posts: 47 Member
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    Ditto on Eatingwell.com!

    Apple Coffee Cake
    Apples and raisins keep this cake delectably moist–which means less oil
    and more heart health.
    5 c tart apples, cored, peeled, chopped
    1 c sugar
    1 c dark raisins
    1/2 c pecans, chopped
    1/4 c vegetable oil
    2 tsp vanilla
    1 egg, beaten
    2 c all-purpose flour, sifted
    1 tsp baking soda
    2 tsp ground cinnamon
    1. Preheat oven to 350º F. Lightly oil 13- x 9- x 2-inch pan.
    2. In large mixing bowl, combine apples with sugar, raisins,
    and pecans. Mix well and let stand for 30 minutes.
    3. Stir in oil, vanilla, and egg.
    4. Sift together flour, soda, and cinnamon, and stir into
    apple mixture about 1/3 at a time–just enough to
    moisten dry ingredients.
    5. Turn batter into pan. Bake for 35-40 minutes. Cool
    cake slightly before serving.
    Yield: 20 servings Serving size: 3 1/2-inch x 2 1/2-inch piece
    Each serving provides:
    Calories: 196
    Total fat: 8 g
    Saturated fat: 1 g
    Cholesterol: 11 mg
    Sodium: 67 mg
    Total fiber: 2 g
    Protein: 3 g
    Carbohydrates: 31 g
    Potassium: 136 mg
  • slheflinVA
    slheflinVA Posts: 47 Member
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    1-2-3 Peach Cobbler
    Try this healthier, mouth-watering take on a classic favorite.
    1/2 tsp ground cinnamon
    1 Tbsp vanilla extract
    2 Tbsp cornstarch
    1 c peach nectar
    1/4 c pineapple or peach juice
    (can use juice from canned peaches)
    2 cans (16 oz each) peaches, packed in juice, drained,
    (or 1 3/4 lb fresh), sliced
    1 Tbsp tub margarine
    1 c dry pancake mix
    2/3 c all-purpose flour
    1/2 c sugar
    2/3 c evaporated skim milk
    As needed, nonstick cooking spray
    1/2 tsp nutmeg
    1 Tbsp brown sugar
    1. Combine cinnamon, vanilla, cornstarch, peach nectar,
    and pineapple or peach juice in saucepan over medium
    heat. Stir constantly until mixture thickens and bubbles.
    2. Add sliced peaches to mixture. Reduce heat and
    simmer for 5-10 minutes.
    3. In another saucepan, melt margarine and set aside.
    4. Lightly spray 8-inch square glass dish with cooking
    spray. Pour in peach mixture.
    5. In another bowl, combine pancake mix, flour, sugar,
    and melted margarine. Stir in milk. Quickly spoon this
    mixture over peach mixture.
    6. Combine nutmeg and brown sugar. Sprinkle mixture
    on top of batter.
    7. Bake at 400º F for 15-20 minutes, or until golden
    brown. Cool and cut into 8 squares.
    Yield: 8 servings Serving size: 1 square
    Each serving provides:
    Calories: 271
    Total fat: 4 g
    Saturated fat: less than 1 g
    Cholesterol: less than 1 mg
    Sodium: 263 mg
    Total fiber: 2 g
    Protein: 4 g
    Carbohydrates: 54 g
    Potassium: 284 mg
  • slheflinVA
    slheflinVA Posts: 47 Member
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    Mousse a la Banana

    2 T. 1% milk
    4 t. sugar
    1 t. vanilla
    1 medium banana, cut into quarters
    1 c. plain low-fat yogurt
    8 - 1/4" banana slices

    1. Place milk, sugar, vanilla, and quartered banana into blender and blend for 15 seconds.
    2. Pour into small bowl and fold in yogurt. Chill.
    3. Divide into 4 dessert dishes and garnish with 2 banana slices just before serving.

    Makes 4 servings
    Calories: 94
    Total fat: 1g
    Sat fat: 1g
    Cholesterol: 4mg
    Sodium: 47mg
    Fiber: 1g
    Protein: 1g
    Carbs: 18g
    Potassium: 297mg
  • fitacct
    fitacct Posts: 241 Member
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    Thank you for the welcome and the eatingwell website...much appreciated. I'll check it out tomorrow. : )
  • fitacct
    fitacct Posts: 241 Member
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    Thank you for the wonderful recipes...they look so yummy! : )
  • slheflinVA
    slheflinVA Posts: 47 Member
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    Some of my other favorite websites:
    dlife.com
    eatbetteramerica.com
    self.com
    cookinglight.com

    I have a TON of recipes too!
  • slheflinVA
    slheflinVA Posts: 47 Member
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    I haven't tried this yet, but I am definitely going to!

    You could probably add different flavors of jello and they'd work just as well.

    Watermelon Angel Cakes

    1 pkg. (16oz) angel food cake mix
    1 pkg. (0.3oz) JELL-O Watermelon flavor sugar free gelatin
    1/2 c. mini chocolate chips, divided
    1 tub (8oz) Cool Whip Free, thawed
    6 drops green food coloring

    Heat oven to 375 degrees. Mix cake batter (as prepared on package), stirring in dry jello. Add 1/3 c. chocolate chips. Spoon into paper-lined muffin cups. Bake 12-14 minutes or until golden brown. Cool 10 minutes. Remove to wire rack to cool completely. Mix Cool Whip and food coloring. Frost cupcakes and sprinkle with remaining chips.

    Calories: 80
    Cholesterol: 0mg
    Fiber: 0g
    Fat: 1.5g
    Sat Fat: 1g
    Sodium: 105mg
    Carbs: 15g
    Sugars: 12g
    Protein: 1g

    Found at KraftFoods.com
  • pattyproulx
    pattyproulx Posts: 603 Member
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    If you're looking to improve your blood lipids, I'd strongly recommend going low-carb rather than low-fat.

    Dietary fat has been shown to improve HDL cholesterol, whereas carbs dramatically affect your triglycerides. Also. fructose has been shown to raise LDL cholesterol.

    I guarantee that going low-carb will drop your triglycerides by your next visit. Cholesterol takes a little longer to show results usually but your HDL would likely have jumped by bringing in more fat into your diet and LDL will also likely increase in density with a higher fat diet (which is what you want).

    I recommend reading this:
    http://www.marksdailyapple.com/cholesterol/

    Also, have a look at the forums for success stories with dropping cholesterol.


    If you want to avoid your statins, ditch the desserts; they're almost assuredly what got you to where you are.
  • fitacct
    fitacct Posts: 241 Member
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    These are great...thanks!
  • fitacct
    fitacct Posts: 241 Member
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    This looks great except for the sugar-free Jello. I can't handle artificial sweeteners (they either give me bad headaches or mess with my tummy...or both! Thank goodness I'm not diabetic!). I do thank you for the recipe, though.. : )
  • fitacct
    fitacct Posts: 241 Member
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    If you're looking to improve your blood lipids, I'd strongly recommend going low-carb rather than low-fat.

    Dietary fat has been shown to improve HDL cholesterol, whereas carbs dramatically affect your triglycerides. Also. fructose has been shown to raise LDL cholesterol.

    I guarantee that going low-carb will drop your triglycerides by your next visit. Cholesterol takes a little longer to show results usually but your HDL would likely have jumped by bringing in more fat into your diet and LDL will also likely increase in density with a higher fat diet (which is what you want).

    I recommend reading this:
    http://www.marksdailyapple.com/cholesterol/

    Also, have a look at the forums for success stories with dropping cholesterol.


    If you want to avoid your statins, ditch the desserts; they're almost assuredly what got you to where you are.


    I agree about the desserts getting me to where I am as I definitely have a sweet tooth (especially for chocolate). I have been watching my sugar intake since starting MFP, although I have found it very difficult to stay below the recommended 29 g per day. I'm also watching the carbs. Actually, I think I'm overdoing everything right now as I keep coming in under my daily caloric recommendation with a warning that I'm going to starvation mode...not good. : ( Not even going to mention the raging headache I've had all evening. I figure my body is detoxing. Ha!
  • slheflinVA
    slheflinVA Posts: 47 Member
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    This looks great except for the sugar-free Jello. I can't handle artificial sweeteners (they either give me bad headaches or mess with my tummy...or both! Thank goodness I'm not diabetic!). I do thank you for the recipe, though.. : )

    Duh! Sorry! I knew that :)

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