ISO Low Fat, Low Cholesterol Recipes with no artificial swee
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. : )
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. : )
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Replies
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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!0 -
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 mg0 -
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 mg0 -
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: 297mg0 -
Thank you for the welcome and the eatingwell website...much appreciated. I'll check it out tomorrow. : )0
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Thank you for the wonderful recipes...they look so yummy! : )0
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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!0 -
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.com0 -
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.0 -
These are great...thanks!0
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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.. : )0
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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!0 -
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 that0
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