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Homemade Veggie Burger Recipes You Need Now!

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Source: womenshealthmag.com

The delicious meat-free burger: It does exist. Try these mouth-watering and healthy options.

LENTIL QUINOA BURGERS WITH SAUTEED MUSHROOMS

Slather on traditional toppings to make this protein-rich patty drool-worthy.
What you’ll need:
1/2 cup quinoa
1 can (19 oz) lentils, rinsed
1/2 cup plain bread crumbs
1 egg, lightly beaten
2 gloves garlic, chopped
2 tsp cumin powder
1/3 cup cilantro
Juice of half a lemon
1/2 cup walnut pieces
1 tbsp butter
1/2 lb crimini mushrooms, sliced
1/4 cup dry red wine
2 tsp vegetable oil
6 100% whole-grain buns
How to make it:
1. In a saucepan, combine quinoa and 1 cup water. Bring to a boil and simmer about 10 minutes. Let quinoa cool.

2. In a bowl, combine half the lentils, bread crumbs, egg, garlic, cumin, cilantro, lemon juice, cooked quinoa, and salt and pepper to taste. Place in a food processor or blender; process until well combined. Add remaining lentils and walnuts; pulse until they’re incorporated. Form into 6 patties.

3. Preheat grill to medium. Meanwhile, melt butter in skillet over medium heat; add sliced mushrooms and saute for 5 minutes, stirring regularly. Stir in wine and cook for another 5 minutes.

4. Brush burgers with oil and cook for 4 minutes per side. Toast buns for 2 minutes. Serve burgers on buns and top with sauteed mushrooms.
Makes 6 servings. Per serving: 436 cal, 14.6 g fat (2.9 g sat), 59.6 g carbs, 204 mg sodium, 12.9 g fiber, 18.8 g protein

 

BLACK BEAN OAT BURGERS

Chances are you’ve got some extra oatmeal in the back of your cupboard. Use it to add texture to traditional black bean burgers.
What you’ll need:
1 can (19 oz) black beans, drained and rinsed
1 1/2 cups diced mushrooms
1/2 cup plain rolled oats
2 cloves garlic, chopped
1 egg, lightly beaten
1 Tbsp cumin
1/4 tsp ground black pepper
2 tsp vegetable oil
6 100% whole-grain buns
6 Tbsp spicy mustard
1 tomato, sliced
1 cup baby spinach
How to make it:
1. Preheat grill to medium. Place half the beans in a food processor or blender along with mushrooms, oats, garlic, egg, cumin, and pepper. Process until well mixed. Add remaining beans and pulse the machine until they’re combined into the mixture. Form into 6 patties and coat each with vegetable oil.

2. Grill for 3 to 4 minutes per side or until browned. Toast buns for 2 minutes. Serve bean burgers on toasted buns and top with mustard, tomato, and spinach.
Makes 6 servings. Per serving: 283 cal, 6 g fat (1 g sat), 45 g carbs, 10 g fiber, 300 mg sodium, 13 g protein

 

STUFFED PORTOBELLO BURGERS WITH CARAMELIZED ONIONS

With ingredients like focaccia bread, mozzarella cheese, and a brown sugar and balsamic vinegar glaze, these burgers are one heck of a gourmet vegetarian treat.
What you’ll need:
1 Tbsp butter
2 Spanish onions, thinly sliced
1 Tbsp brown sugar
1 tsp balsamic vinegar
8 portobello mushrooms
1 Tbsp vegetable oil
1/2 eggplant, sliced into thin rounds
3 oz roasted red peppers
4 oz sliced low-fat mozzarella
1 loaf focaccia bread
How to make it:
1. Melt butter in a large saucepan over medium heat. Add onion and cook until translucent, about 4 to 5 minutes. Mix in brown sugar and balsamic vinegar. Reduce heat to medium-low, cover pan, and cook for 30 minutes, stirring occasionally.

2. Meanwhile, preheat grill to medium. Remove stems from mushrooms, brush with oil, and season with salt and pepper to taste.

3. Place eggplant slices on grill, cook for 2 minutes per side, then set them aside. Add mushrooms to grill, stem sides down, and cook for 6 to 7 minutes. Flip mushrooms and cook for another 4 minutes.

4. Top 4 mushrooms with red peppers and mozzarella, then cover each with a remaining mushroom, stem side down. (Stem sides should be facing each other.) Cook for 2 minutes or until cheese has melted; set aside.

5. Meanwhile, slice focaccia bread in half lengthwise down the side, then slice each half into 4 squares. Toast squares on grill, 2 minutes per side.

6. Place each stuffed mushroom on a focaccia square; top with onions, eggplant, and focaccia square.

 

Makes 4 servings. Per serving: 536 cal, 14 g fat (5 g sat), 81 g carbs, 7 g fiber, 909 mg sodium, 26 g protein

WALNUT-GRAIN BURGERS

These burgers are packed will belly-flattening monounsaturated fats. For superfast meals, keep cooked, cooled burgers frozen for up to 3 months. Simply microwave to reheat.
What you’ll need:
2 cups instant brown rice
1 3/4 cups low-sodium vegetable broth
1/2 onion, finely chopped
1 carrot, finely chopped
2 cloves garlic
1 1/4 cups walnuts
1 egg white
1 tablespoon salt-free seasoning blend
1/2 cup sesame seeds paprika
10 reduced-calorie hamburger buns
10 slices tomato
10 lettuce leaves
How to make it:
1. Combine the rice, broth, onion, carrot, and garlic in a large saucepan. Cover and bring to a boil over high heat. Reduce the heat so the mixture simmers. Cook for 5 minutes. Remove from the heat and set aside, covered, for 5 minutes. Spread on a baking sheet to cool.

2. Process the walnuts in the bowl of a food processor fitted with a metal blade until finely ground. Add the rice mixture, egg white, and seasoning. Pulse until the mixture sticks together. With wet hands, roll into 10 balls and then flatten into patties. Place the sesame seeds on a shallow plate and press the patties into them. Sprinkle with the paprika.

3. Coat a nonstick griddle or large skillet with cooking spray and heat over medium heat. Cook the patties for about 3 minutes or until golden. Turn carefully and cook for about 4 minutes longer or until heated through. Place each patty on a bun with a tomato slice and lettuce leaf.
Makes 10 servings. Per serving: 30 1.5 cal, 14.7 g fat (1.6 g sat), 38.2 g carbs, 6 g fiber, 217.7 mg sodium, 10.4 g protein

 

SOUTHWEST BLACK BEAN BURGERS WITH LIME CREAM

If you’re in a hurry, serve this low-fat Tex-Mex treat with prepared salsa instead of lime cream.
What you’ll need:
BURGERS:
2 dried chipotle peppers (wear plastic gloves when handling)
1 cup chopped red onions
1/2 cup chopped carrots
1 cup chopped mushrooms
1 cup frozen corn kernels, thawed
1/4 cup chopped fresh italian parsley
1 teaspoon ground cumin
1/4 teaspoon cider vinegar
1 can (19 ounces) black beans, rinsed and drained
1/4 cup blue or yellow cornmeal
1/3 cup unseasoned dry bread crumbs
LIME CREAM:
1/3 cup nonfat sour cream
1 tablespoon lime juice
1/4 teaspoon chili powder
dash of hot-pepper sauce
How to make it:
1. To make the burgers: Place the peppers in a small bowl and cover with boiling water. Let soak for 10 minutes, or until softened. Drain, pat dry, and remove and discard the stems and seeds. Chop the flesh.

2. Coat a large no-stick skillet with no-stick spray. Add the onions and carrots. Cook over medium heat for 2 to 3 minutes, or until softened. Stir in the peppers, mushrooms, corn, parsley, cumin, and vinegar. Cook for 5 minutes, or until the vegetables are tender. Remove from the heat.

3. Place the beans in a large bowl. Use the back of a wooden spoon to mash about half of the beans. Stir in the cornmeal and the vegetable mixture until well-combined. Form into four 1″-thick patties. Roll in the bread crumbs to coat.

4. Wipe out the skillet and coat with no-stick spray. Place over medium heat until hot. Add the burgers and cook for 5 minutes per side, or until browned and hot throughout.

5. To make the lime cream: In a cup, combine the sour cream, lime juice, chili powder, and hot-pepper sauce. Serve with the burgers.
Makes 4 servings. Per serving: 260 cal, 2.2 g fat (0.4 g sat), 53.2 g carbs, 11.1 g fiber, 586.8 mg sodium, 12.8 g protein

 

CURRY-SPICED VEGGIE BURGERS

A single spice makes these burgers anything but boring. Homemade veggie burgers come together in just minutes. Curry makes these a stand-out meatless dinner. Serve on whole-wheat buns with a salad or slaw on the side.
What you’ll need:
2 tablespoons olive or canola oil
1 medium onion, chopped (about 1 cup)
1 teaspoon curry powder
1/2 teaspoon ground coriander
1/2 teaspoon crushed fennel seeds
1 1/2 cups white button mushrooms, chopped
1 1/2 cups cooked and drained chickpeas
1 medium carrot, grated (about 1 cup)
1/4 cup chopped walnuts
3 tablespoons chopped cilantro
1/2 teaspoon salt
1/4 teaspoon ground black pepper
flour
How to make it:
1. In a medium nonstick skillet over medium high heat, warm 1 tablespoon of the oil. Add the onion, curry powder, coriander, and fennel. Cook, stirring frequently, for about 2 minutes, or until the onion starts to soften. Add the mushrooms. Stir to mix. Cover and cook for about 4 minutes longer, or until the liquid pools in the pan. Uncover and cook for about 3 minutes more, or until the liquid is evaporated.

2. Transfer the mixture to the bowl of a food processor fitted with a metal blade. Add the chickpeas. Pulse until well chopped. Transfer to a bowl. Add the carrot, walnuts, cilantro, salt, and pepper and mix well.

3. Lightly dust hands with flour. Shape the mixture into six 4″ wide patties.

4. In a large skillet over medium heat, warm the remaining 1 tablespoon oil. Place the patties in the pan. Cook for about 4 minutes, or until browned on the bottom. Flip and cook for about 4 minutes longer, or until heated through.
Makes 6 servings. Per serving: 169 cal, 8.9 g fat (1.1 g sat), 18.2 g carbs, 4.7 g fiber, 17.9 mg sodium, 5.6 g protein

 

 

LENTIL-MUSHROOM BURGERS

This recipe was developed by vegan ultra marathoner runner Scott Jurek, so rest assured that these protein-packed burgers will power up any athletic activity you have planned for the weekend. Extra uncooked patties can be frozen on wax paper in plastic bags or wrapped individually in aluminum foil, making for a quick dinner or wholesome burger for the next barbecue.
What you’ll need:
1 cup dried green lentils (2 ¼ cups cooked)
2 1/4 cups water
1 teaspoon dried parsley
¼ teaspoon black pepper
3 garlic cloves, minced
1 ¼ cups finely chopped onion
3/4 cup finely chopped walnuts
2 cups fine bread crumbs*
1/2 cup ground flax seed (flax seed meal)
3 cups finely chopped mushrooms
1 1/2 cups destemmed, finely chopped kale, spinach, or winter greens
2 tablespoons coconut oil or olive oil
3 tablespoons balsamic vinegar
2 tablespoons Dijon mustard
2 tablespoons nutritional yeast
1 teaspoon sea salt
1/2 teaspoon black pepper
1/2 teaspoon paprika

 

*To make the bread crumbs, you’ll need about half of a loaf of day-old bread (like Ezekiel 4:9). Slice the bread, then tear or cut into 2- to 3-inch pieces and chop in a food processor for 1-2 minutes, until a fine crumb results. The walnuts can also be chopped in the food processor with the bread.
How to make it:
1. In a small pot, bring the lentils, water, parsley, 1 garlic clove, and ¼ cup of the onion to a boil. Reduce heat and simmer, partially covered, for 35 to 40 minutes, until the water is absorbed and the lentils are soft.

2. While the lentils are cooking, combine the walnuts, bread crumbs, and flax seed in a bowl. Add the nutritional yeast, salt, pepper, and paprika and mix well.

3. Saute the remaining onion, remaining garlic, the mushrooms, and greens in the oil for 8 to 10 minutes, then set aside.

4. Remove the lentils from the heat, add the vinegar and mustard, and mash with a potato masher or wooden spoon to a thick paste.

5. In a large mixing bowl, combine the lentils, sauteed veggies, and bread crumb mixtures, and mix well. Cool in the refrigerator for 15 to 30 minutes or more.

6. Using your hands, form burger patties to your desired size and place on waxed paper. Lightly fry in a seasoned skillet, broil, or grill until lightly browned and crisp, 3 to 5 minutes on each side.

 

BLACK BEAN BURGER + BALSAMIC ONION JAM

As fancy as it sounds, this recipe is super simple—it only requires throwing seven ingredients into a food processor and hitting “pulse.”
What you’ll need:
1 1/2 cups canned no-salt-added black beans, rinsed and drained
1/2 yellow bell pepper, sliced
1/3 cup roughly chopped red onion
3/4 cup shredded carrot
1/3 cup dry quick-cooking oats
2 1/2 tsp canola oil
1/2 tsp cumin
How to make it:
1. Put all ingredients in a food processor and pulse until combined, 2 to 3 minutes. Form into 4 patties.

2. Mist a piece of aluminum foil with cooking spray and place foil on the grill. Cook patties on foil for 5 minutes, flip, then cook 5 minutes more.

3. To serve, top each patty with 3 tablespoons Balsamic Onion Jam (recipe: Healthy Burger Toppings).

23 Insanely Clever Ways To Eat Cauliflower Instead of Carbs

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1. Cheesy Cauliflower Breadsticks

Some genius did the obvious move and turned cauliflower pizza crust into cauliflower breadsticks. You know, like Papa John’s but… not.

INGREDIENTS

  • 4 cups of riced cauliflower (about 1 large head of cauliflower)
  • 4 eggs
  • 2 cups of mozzarella cheese (I used a Tex Mex blend because that’s all I had)
  • 3 tsp oregano
  • 4 cloves garlic, minced
  • salt and pepper to taste
  • 1 to 2 cups mozzarella cheese (for topping)

 

2. “Everything Bagel” Cauliflower Rolls

I mean, the “everything” overpowers the “bagel” either way.

Ingredients

1. 1 head cauliflower, riced (about 3 cups)

2. 2 tbsp almond flour

3. 1 tbsp coconut flour

4. 1 tbsp organic corn meal (not paleo- you can sub almond flour)

5. 2 organic eggs

6. 1/2 tsp garlic powder

7. 1/4 tsp Himalayan sea salt

“Everything” Topping

1. 1/2 tsp poppy seeds

2. 1 tbsp sesame seeds

3. 1 tsp dried minced garlic

4. 1 tbsp dried minced onion

5. 1/2 tsp Himalayan sea salt

 

3. Bacon Cheddar Cauliflower Chowder

White potatoes, you’ve officially been replaced.

Ingredients

  • 8 slices center-cut bacon, chopped and divided
  • 1/2 small onion, chopped OR 1 teaspoon onion powder
  • 1 celery stalk, chopped
  • 2 garlic cloves, minced
  • salt & pepper
  • 4 cups shredded or grated cauliflower (1/2 large head)
  • 2 Tablespoons water
  • 2 Tablespoons gluten-free or all-purpose flour
  • 2 cups chicken broth, divided
  • 2 cups 2% milk
  • 3-4 dashes hot sauce (or more or less)
  • 2-1/2 cups (12oz) shredded sharp cheddar cheese, divided
  • 2 green onions, chopped (optional)

 

4. Pepperoni Pizza Cauliflower Casserole

All I see here is so much cheese. And that’s OK.

INGREDIENTS

For the Puree

  • 1 medium head of cauliflower
  • 2 Tbsp Heavy Cream
  • 1 Tbsp Butter
  • 8 slices pepperoni
  • ¼ cup shredded mozzarella cheese
  • salt and pepper to taste

For the Casserole

  • 12 slices pepperoni
  • ½ cup shredded mozzarella cheese

 

5. Vietnamese Cauli-Fried Rice

Faster than ordering Seamless. (Well, probably.)

Ingredients:

For the Nước Chấm dressing

1/4 cup water

2-3 tablespoons fresh lime juice (to taste)

2 tablespoons fish sauce

1 tablespoons + 1 teaspoon honey (omit for 21DSD & Whole30)

1/2 teaspoon apple cider vinegar or coconut vinegar

Chili flakes optional

For the fried rice:
3 cups of grated cauliflower (about 1 large head)
2-3 tablespoons coconut oil or preferred cooking oil
1 cup carrots, diced
1 cup onion, diced
3-5 garlic cloves, minced
1 cup asparagus, diced
1 cup sausage, chopped (traditionally Chinese sausage is used, I used Kielbasa)
1 cup raw shrimp (about 9 large 16 count shrimp, raw or cooked) chopped
2 large eggs, cracked & lightly beaten
1/4 cup spring onions, chopped
1/4 cilantro
Coarse sea salt and cracked pepper to taste

6. Skinny Baked Cauliflower Tots

Doesn’t have the same ring as “Tater Tots,” but I’m willing to overlook that. (Note: there are bread crumbs in the recipe, so it’s not totally low-carb.)

INGREDIENTS

  • 2 cups cauliflower florets
  • 1 large egg
  • ½ cup onion, minced
  • ¼ cup bell pepper, minced (optional)
  • ½ cup cheddar cheese, shredded
  • ¼ cup Parmesan cheese
  • ¼ cup breadcrumbs
  • ¼ minced cilantro or parsley (optional)
  • salt and pepper to taste
  • cooking spray or oil

 

7. Cauliflower Rice Lettuce Cups with Sriracha Peanut Sauce

 Ingredients:

Cauliflower Rice Lettuce Cups

 

  • 1 tablespoon coconut oil
  • 2 cloves garlic, mined
  • 5 green onions, sliced
  • 2 small red bell peppers, finely diced
  • 2 small green bell peppers, finely diced
  • 5 ounces shiitake mushrooms, chopped
  • 2 large carrots, shredded (about 2 cups)
  • 1 lime, juiced
  • 2 tablespoons reduced sodium soy sauce or tamari
  • 1/2-3/4 teaspoon salt
  • 1 head cauliflower, shredded
  • Iceberg of Bibb Lettuce, for serving
  • Cilantro and chopped peanuts, for topping

Sriracha Peanut Sauce

  • 1/2 cup natural salted peanut butter
  • 1 cup light coconut milk
  • 3 tablespoons agave nectar
  • 1/2 teaspoon sea salt
  • 1 tablespoon brown rice vinegar
  • 1 tablespoon sriracha

8. Cauliflower Crust Grilled Cheese

OMFG. This is real.

Ingredients

Makes 2 grilled cheese sandwiches
Cauliflower crust “bread” slices
1 small head cauliflower, cut into small florets (should yield 3 cups of cauliflower rice)
1 free-range organic egg, lightly beaten
½ cup / 1.7 oz / 50 gr shredded mozzarella cheese
½ teaspoon fine grain sea salt
¼ teaspoon ground black pepper

Grilled cheese
1 tablespoon butter, room temperature
⅓ cup / 3 oz / 85 gr sharp cheddar cheese, grated/shredded, room temperature

9. Cauliflower Pizza Bagels

 These are truly something else.

Ingredients

1. 2 eggs
2. 1 cup Mozzarella
3. 1 cup Cauliflower riced
4. 25-30 slices pepperoni cut into quarters
5. 1/2 tsp fennel seed
6. 3/4-1 tsp Garlic powder (depending on preference)
7. 1/2 tsp Crushed red pepper
8. 1 large slice tomato diced

10. Cauliflower Rice Tabbouleh Salad

Ingredients

  • 3 cups cauliflower “rice”
  • 2 cups diced tomatoes
  • 1 cup chopped cucumber
  • 1 shallot, minced
  • 1 cup parsley, roughly chopped
  • 1 cup fresh mint, roughly chopped
  • Juice of 1-2 large lemons
  • 2-4 tablespoons avocado or olive oil
  • Salt and pepper, to taste

 

11. Cauliflower Couscous with Leeks and Sundried Tomatoes

 Same deal as the cauliflower rice, but calling it couscous makes it taste more Mediterranean.

INGREDIENTS

1 cup sun-dried tomatoes
4 heaping cups of cauliflower “cous cous”
2 cloves of garlic, minced1 tablespoon grape seed oil
1 cup thinly sliced leeks– sea salt
and fresh cracked black pepper

12. Cauliflower Hash

Cauliflower also cooks faster than potatoes. So, double WIN.

Ingredients

  • 2 tablespoons olive oil
  • ¾ lb (350 g) cauliflower, chopped into small pieces
  • 1 medium onion, diced
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • ⅛ teaspoon black pepper
  • 3 tablespoons water
  • 1 large clove garlic, minced
  • 2 teaspoons lemon juice
  • 2 teaspoons minced fresh parsley leaves (for garnish)
  • Fried eggs, for serving (optional)

 

13. Cauliflower Pizza Crust

Utensils necessary, but that’s a small price to pay for a low-carb pizza option.

INGREDIENTS

  • 1 small to medium sized head of cauliflower – should yield 2 to 3 cups once processed
  • ¼ cup shredded Parmesan cheese
  • ¼ cup mozzarella cheese
  • 1 egg
  • ¼ teaspoon salt
  • ½ teaspoon garlic powder
  • ½ teaspoon basil or rosemary, minced (or dry)
  • ½ teaspoon oregano, minced (or dry)
  • 1 cup marinara sauce
  • 1-2 cups mozzarella cheese

14. Cauliflower Nachos with Harissa Cheddar Sauce

INGREDIENTS

Cauliflower Nachos1 head cauliflower
olive oil
kosher salt
1 red pepper
1/2 cup sliced black olives
1 cup marinated artichoke hearts, chopped
2 scallions, chopped
1/2 cup feta, optional
harissa nacho cheese (recipe follows)Harissa Cheddar Cheese Nacho Sauce

1 tbsp butter
1 tbsp flour
3/4 cup milk
1 cup shredded Natural & Kosher cheddar cheese
kosher salt, to taste
1-2 tsp harissa

 

15. Olive Oil, Garlic, and Romano Cheese Mashed Cauliflower

INGREDIENTS

Olive Oil, Garlic & Romano Cheese Mashed Cauliflower

1 head cauliflower
salt & freshly cracked pepper
4-6 cloves garlic, peeled
1/3 cup extra virgin olive oil
1/3 c cream
1/3 c grated Romano cheese
Salt & freshly cracked pepper

16. Cauliflower Tortillas

 Who wants to come over for taco night?

INGREDIENTS:

3/4 head cauliflower
2 large eggs
1/4 cup chopped fresh cilantro
juice from 1/2 lime (add the zest too if you want more of a lime flavor)
salt and pepper, to taste

17. Cauliflower Fritters

These are a swap for what, exactly? Latkes? Corn fritters? Croquettes? I really don’t know, but I know that they are totally, 100% delicious.

Ingredients:
1 medium size head (around 450 gr)
1/3 cup AP Flour
2 Large Eggs
2 Garlic cloves, finely chopped
4 tbs Cornmeal
1/2 tsp Chili Powder
1 1/2 tsp Salt
5 tbs Nutritional Yeast
Fresh Cilantro, chopped (2 tbs)
Fresh Black Pepper

18. Crockpot Cauliflower and Cheese

It’s really all about the cheese anyway. The macaroni was only ever a vessel. (Repeat that enough times and it might come true. Seriously, though, this stuff tastes great.)

Ingredients

  • 1 head cauliflower, cut into florets
  • 1 can condensed cheddar soup
  • 1 (5 ounce) can evaporated milk
  • ½ teaspoon salt
  • ½ teaspoon pepper
  • ½ teaspoon paprika
  • ¼ cup finely diced onion
  • 2 cups shredded cheddar

 

19. Cauliflower Protein Bread

 This is either the best low-carb recipe ever written or, in the wise words of T. Swift, “a nightmare dressed like a daydream.”

Ingredients

  • 575 grams chopped cauliflower (about 1 medium cauliflower)
  • 25 grams coconut flour
  • 45 grams unflavoured micellar casein* (substitute whey or rice protein isolate or 30 grams coconut flour)
  • 25 grams Grana Padano or Reggiano cheese, grated
  • 1 teaspoon sea salt
  • 1 teaspoon bicarbonate of soda
  • 1 large egg (52 grams, shelled)
  • 198 grams liquid egg whites (about 6 large egg whites)
  • 1 teaspoon fresh lemon juice
  • 1 teaspoon chilli, smoked paprika, roasted garlic, or some finely chopped fresh herbs (optional)

 

20. Cauliflower Steaks With Cauliflower Purée

Because cauliflower on cauliflower is setting yourself up for happiness.

INGREDIENTS

  • One 1 1/2-pound head of cauliflower
  • 1 1/2 cups water
  • 1 cup whole milk
  • 2 tablespoons vegetable oil plus more for brushing
  • Salt and freshly ground pepper

 

21. Paleo Cauliflower Hummus

Chickpeas are great and all, but cauliflower is a pretty mighty substitute.

INGREDIENTS

2 cups steamed cauliflower
2 tbsp almond butter
2 cloves of garlic
1 tsp red pepper flakes
3 tbsp extra virgin olive oil
pinch of sea salt
splash lemon juice
sprinkle of paprika to garnish

22. Jalapeño and Cheddar Cauliflower Muffins

See ya later, cornbread.

INGREDIENTS

  • 2 cups finely riced, raw cauliflower **
  • 2 Tbsp minced jalapeno
  • 2 eggs, beaten
  • 2 Tbsp melted butter
  • ⅓ cup grated parmesan cheese
  • 1 cup grated mozzarella cheese
  • 1 cup grated cheddar cheese
  • 1 Tbsp dried onion flakes
  • ¼ tsp salt
  • ¼ tsp black pepper
  • ½ tsp garlic powder
  • ½ tsp baking powder
  • ¼ cup coconut flour

 

23. Cauliflower Shepherd’s Pie

Ingredients

  • 1 head cauliflower, chopped into florets
  • 2 tablespoons fat (lard, tallow, ghee, coconut oil, etc)
  • 1 small onion, diced
  • 2 celery ribs, diced
  • 2 carrots, diced
  • 2 cloves garlic, minced
  • 1 pound ground beef or lamb
  • ¼-1/2 cup homemade beef broth
  • 1 tablespoon homemade ketchup or tomato paste (omit if you don’t have a GAPS-legal or Paleo option)
  • 2 tablespoons chopped parsley
  • salt and pepper to taste
  • 2 tablespoons fat (lard, tallow, ghee, etc)
  • ½ cup shredded GAPS-legal cheese (omit for Paleo)

Source:  buzzfeed.com

10 Fun Ways To Eat Chia Seeds!

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p10608222 Photo:chiaseedspot.com

Chia seeds are a powerhouse of nutrients. They’re loaded with protein, Omega 3s, and fiber. Plus they’re packed with calcium, magnesium and manganese. They are also gluten-free!

Here are 10 fun ways to eat chia seeds:

1. Chia pudding with kiwi fruit and pomegranate seeds

chia-pudding Photo:jennymcelvaney.wordpress.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of almond milk.
  • Shake the jar until the chia seeds are fully immersed in the liquid. Let it sit for 15 minutes.
  • Once seeds have swelled to a tapioca consistency, stir in 1 tsp of coconut sugar.
  • Pour into a serving bowl and top with chopped kiwi fruit and pomegranate seeds.

2. Raspberry-coconut chia pops

17795754 Photo:cellophaneland.com

  • Place 3 tablespoons of chia seed in a mason jar and pour over 12 ounces of coconut milk (from a can).
  • Shake the jar until the chia seeds are fully immersed in the liquid. Add 1 tablespoon of coconut sugar and 3/4 cup of raspberries. Stir well.
  • Let chia pudding set for 2 hours then pour into ice-pop molds and freeze overnight.

3. Chocolate-chia mousse

chia-cherry-choc-pudding Photo:beyondfitrecipes.wordpress.com

  • Pour 1 can of coconut cream into a blender, add 1/4 cup of chia seeds, 1/4 cup of maple syrup and 1/2 cup of cacao powder.
  • Let it sit it blender for 10 minutes to allow chia seed to swell to 10 times their size.
  • Once it has formed a tapioca consistency, puree it for 30 seconds or until smooth.
  • Pour into serving cups and let it set for 4 hours.
  • Top with fresh cherries.

4. Raspberry lemonade chia drink

P1220329-1400x1050 Photo:rosepetalsandribbons.com

Add the following to a pitcher:

  • 2 cups of coconut water
  • Juice 1/2 lemon
  • 3/4 cup of blended raspberries
  • 2 teaspoons of coconut sugar
  • 3 tablespoons of chia seed

Let it sit for 30 minutes until it has formed a gel-like consistency. Enjoy the drink!

5. Raw cherry and chia bars

Date-Cherry-Ginger-Orange-Coconut-Bars…with-Cacao-Chia Photo:onegreenplanet.org

In a food processor, add the following:

  • 1 cup of raw pecans
  • 1/2 cup of dried cherries
  • 1/4 cup raw pumpkin seeds
  • 2 tablespoons of chia seeds
  • 1/3 cup of almond butter
  • 2 tablespoons of maple syrup
  • 1/4 cup of shredded coconut

Grind until a paste is formed, about 2 minutes. Add mixture to a baking try and place in the refrigerator for 2 hours. Slice into bars and serve.

6. Seeded granola with dried apricots

GranolaBars2 Photo:caramelizedsarcasm.com

In a food processor, add the following:

  • 1/2 cup of raw pumpkin seeds
  • 1/2 cup of raw sunflower seeds
  • 2 tablespoons of chia seeds

Pulse until seeds are in a chunky texture. Then add the following ingredients:

  • 1/2 cup of shredded coconut
  • 2 tablespoons coconut oil
  • 2 tablespoons maple syrup and salt.

Pulse for another 20 seconds. Spread mixture out on to a baking dish.

Add to pre-heated oven at 300F for about 20 minutes, stirring half-way through to avoid burning. You could also use a dehydrator set to 118F for 4 to 5 hours. Allow the toasted granola to cool completely, then stir in the chopped dried apricots and store in an airtight container. Serve with almond milk.

7. Lemon and mango chia parfait

rbk-chia-foods-yogurt-parfait-cococnut-mango-vg-1-4 Photo:redbookmag.com

  • Place 3 tablespoons of ground white chia seed in a mason jar and pour over a can of coconut milk.
  • Add a pinch of vanilla bean, 1 teaspoon of lemon zest and 3 tablespoons of maple syrup.
  • Let it sit for 30 minutes or overnight until thick.
  • Pour into serving glasses then top with freshly sliced mango.

8. Avocado on toast with chia seed.

AvocadoToastFromLPQ-850x638 Photo:fitlife.tv

Top gluten-free toast with avocado dusted in chia seeds, lemon zest, chili flakes and sea salt.

9. Cacao, chia cherry ice-cream

frozen-whipped-chocolate-bananas Photo:loseweightandgainhealth.com

Add the following to a blender:

  • 1/4 cup chia seeds
  • 1.5 cans of coconut cream
  • 2 tablespoons of cacao powder
  • 3 tablespoons of maple syrup
  • 1 tsp vanilla extract
  • 1 ounce melted unsweetened chocolate
  • 4 pitted dates

Let it sit for 15 minutes then blend for 60 seconds or until smooth. The mixture should be thick and creamy. Transfer the mixture to an ice cream maker and churn according to the manufacturers instructions. Freeze until firm enough to scoop.

10. Matcha chia smoothie

matcha-chip-smoothie Photo:pseudourban.com

  • Blend 12 ounces of almond milk with 1 teaspoon of matcha green tea powder, 2 pitted dates, 2 cardamon pods and a pinch of vanilla bean for 30 seconds.
  • Pour into a large mason jar.
  • Add 1 tablespoon of chia seed and shake it well.
  • Let it sit for at least 15 minutes until chia seeds starts to swell. Serve over ice.

Source: mindbodygreen.com

40 Home Remedies for Reducing High Cholesterol

By 2 Comments

Source: homeremedyshop.com

Cholesterol is a greasy substance present in the blood that is required for building healthy cells and maintaining cell membranes. It is basically produced by the human body but can also be taken from food. It also helps convert the sunlight into vitamin D. However, having high cholesterol can increase the risk of heart diseases.

Hypercholesterolemia or high cholesterol increases the risk of coronary heart disease that causes heart attacks. Diet, exercise and weight are the three main factors that can affect cholesterol levels. It starts to rise after the age of 20. So, keep an eye on your weight and maintain a healthy lifestyle, in order to stay away from diseases.

Home Remedies for Dipping High Cholesterol Levels

1. Nuts

Nuts are loaded with healthy monounsaturated fats, proteins, fiber, nutrients, vitamins, and antioxidants. One should include a handful of nuts in daily diet. Peanuts, walnuts, hazelnuts, almonds, pistachios, pecans, and other nuts reduce blood cholesterol. Studies have revealed that eating a quarter cup of almonds a day can lower LDL by 4.4 percent. Moreover, you can consume some roasted almonds without oil. Walnuts contain high levels of omega-3 fatty acids. Chomp them to lower your LDL by 16 percent.

Note – All nuts are high in calories, so avoid overeating.

 

2. Oatmeal

Oats are considered as traditional cholesterol buster. It is packed with soluble fiber and contains beta-glucans that helps reduce the absorption of cholesterol and lower down its level naturally. You can drop your LDL by 12-24%, if you eat 1½ cups of oatmeal regularly.

 

3. Onions

Grind an onion in a juicer. Add one teaspoon of honey in a teaspoon of onion juice.  Alternatively, take one cup of buttermilk and mix one finely chopped onion along with one-quarter teaspoon of pepper in it. Consume it on daily basis.

 

4. Orange Juice

Orange juice is a rich source of vitamin C, flavonoids and folate. Drinking 3 cups of fresh orange juice regularly can help you reduce blood cholesterol levels.

 

5. Coriander Seeds

Studies have shown that coriander can lower the levels of total cholesterol and triglycerides. The seeds of coriander have hypoglycemic effects that are also beneficial for diabetic patients. Take one cup of water and add 2 teaspoons of coriander seed powder to it. Boil this solution for a few seconds, and then, strain. Add some milk, sugar, and cardamom for taste. Drink it twice a day.

 

6. Red Yeast Rice

Red yeast rice is a traditional Chinese medicine that has been used to lower the cholesterol levels. It contains monacolins, isoflavones, sterols, and monounsaturated fatty acids. For lowering the high cholesterol level, consume 1200 to 2400 mg of the supplement once or twice a day.

Note – It should be used under a physician’s direction.

 

7. Apple Cider Vinegar

Apple cider vinegar helps lower your triglyceride and total cholesterol levels. It is a very effective remedy for curing a number of ailments. Mix 1 teaspoon of organic apple cider vinegar in a glass of water and drink it 2 – 3 times a day for at least a month.

  • Moreover, if you don’t like its taste, you can mix some fresh orange juice, grape juice, apple juice or any of your favorite juice with apple cider vinegar.

 

8. Fish Oil

bodyreadyomega2

Fish oils and fatty fish such as tuna, mackerel, trout, salmon, herring, bluefish and sardines are loaded with omega-3 fatty acids. They lower triglycerides and prevent heart ailments. Consume around 1-4 gram of fish oil daily.

Moreover, eat at least 2 servings of fish once in a week, most probably fatty fish, as they are the richest source of omega-3 fatty acids.

Alternatively, if you are a vegetarian, then include ground flaxseeds which are also rich in omega-3 fatty acids.

 

9. Honey

Honey is loaded with a number of minerals and vitamins which makes it an ultimate cholesterol fighter. Besides, the antioxidants present in honey do not let the cholesterol move out of the blood and also prevents its entry into the lining of the blood vessels.

  • Add 1 teaspoon of honey to 1 cup of hot water. You can also add one teaspoon of lemon juice or 10 drops of apple cider vinegar to this solution. Drink it in the morning. This may reduce excess fat from your system and maintain cholesterol level.
  • Alternatively, take a teaspoon of ground cinnamon and mix it in a cup of boiling water. Cover it for 30 minutes. Afterwards, strain this solution and add one teaspoon of honey to this concoction. Drink it on an empty stomach half an hour before your breakfast.

 

10. Soybeans

Soybeans are well-off in magnesium, phosphorus, protein, calcium, B complex vitamins, and iron. It contains 10 times more calcium than meat. Eating soya nuts, soybeans and other food products made from soy (tofu and soy milk) are the modest way to reduce the production of new cholesterol. It is recommended that consuming 25 grams of soya protein in a day can lower the high cholesterol by 5-6 percent.

Note – Some people may face digestion problems when they eat soya. They may perceive loose stools, stomach ache, or diarrhea. So consult a nutritionist before including this smart food into your diet.

 

11. Indian Gooseberry

Indian gooseberry has high vitamin C content and abundance of minerals that can deal with a number of ailments. It is a powerful antioxidant that strengthens the heart muscles by reducing excess cholesterol build-up, thus, keeps the arteries and blood vessels clean. Add 1 teaspoon powder of Indian gooseberry in a glass of warm water. Drink it in the morning on an empty stomach.

 

12. Garlic

The high nutritional value and unique taste of garlic has made it a kitchen staple. It plays an important role in treating several diseases, apart from adding up an appetizing savor to food. The anti-clotting properties and sulfur contents of garlic balances the cholesterol level and reduce the formation of plaque in blood vessels and prevents clots that can cause heart stroke. Grate freshly peeled raw garlic onto your salad dressings, dal, rasam, pizza, or soups.

  • Alternatively, consume 2 – 4 cloves of garlic with water every day.

 

13. Brown Rice

Brown rice is affluent in lots of minerals, fiber and vitamins. If you want to lower your cholesterol level, then replace white rice with brown rice, as its  bran contain highly saturated oil which plays a vital role in balancing the cholesterol levels. One cup of brown rice provides 11 percent fiber.

 

14. Turmeric

Turmeric holds excellent wound healing properties. It also lowers the levels of LDL cholesterol; hence, it can cut down the build-up of plaque on the walls of the arteries. This may lower the blood cholesterol.

  • Adding a dash of turmeric powder to the curries and vegetable while cooking is one of the best ways to get a daily dose of this powerful herb.
  • Alternatively, boil 1½ tablespoons of water and mix ¾ teaspoon turmeric and 2 tablespoons of cooked mashed eggplant in it. Now, spread this paste on whole wheat bread and eat after meals.

 

15. Brinjal (Eggplant)

Brinjal is a reasonable and easily accessible vegetable that contains ample amount of dietary fiber, potassium, vitamin B1 and B6, manganese, niacin, folate, copper and many more essential nutrients that maintain blood cholesterol levels. Eggplant also contains nasunin, a free radical scavenger that improves the blood flow by relaxing the walls of blood vessels. Incorporate brinjal in your diet to reduce the harmful LDL cholesterol from your body. It can be consumed in any form – stuffed, marinated, grilled, roasted, or fried.

  • Alternatively, you can have an eggplant juice for balancing your cholesterol levels.

Note:

  • People with gall bladder or kidney diseases should avoid eating brinjals, as they are rich in oxalates.
  • Those who have acidity problem should avoid its consumption.
  • If you have excessive bile humor, avoid eating it.
  • It should not be consumed during pregnancy.

 

16. Coconut Oil

Although, coconut oil is a saturated fat, it is considered one of the most beneficial and effective home remedies for high cholesterol. It contains lauric acid that increases HDL and improves the LDL/HDL ratio. While cooking, add moderate amount of organic coconut oil. Consume at least one to two tablespoons of this oil daily.

Note – Do not use processed or refined coconut oil.

 

17. Fenugreek Seeds

Fenugreek seeds are rich in minerals like potassium, iron, calcium, selenium, manganese and zinc. They also contain good amount of vitamins B, A and C. The components, termed as steroidal saponins, present in fenugreek seeds reduce the absorption of cholesterol by the body that comes from fat-rich foods we eat. Take 2 ounces of fenugreek seeds daily to lower down the level of cholesterol by 14 percent. Besides, it reduces the risk of heart attack by 25%.

  • Alternatively, these seeds can be taken in powered form along with water.
  • The leaves of fenugreek can be added to salad to enhance the mineral intake.
  • Add these seeds to various recipes as a spice, or as an herb by adding its leaves.

Note:

  • The seeds of fenugreek have a strong bitter taste. So, be cautious on its quantity. In order to remove the bitterness, soak the seeds overnight.
  • However, fenugreek leaves are not bitter and can be used in large quantity. They render a very pleasing aroma and taste to food.

 

18. Beans

Beans are packed with cholesterol lowering soluble fiber. Hence, they bring down the LDL level and help keep your heart healthy. There are several types of beans, such as kidney, pinto, navy, chickpea, black, or butter beans. Eat, regularly, a cup of your favorite bean for 6 weeks, so as to decrease the cholesterol by 10%.

 

19. Avocados 

Even though avocados do not have any dietary cholesterol, they directly affect the cholesterol levels. This creamy fruit is filled with several nutritious qualities and contains significant amount of fiber and good fats such as oleic acid, healthy monounsaturated fat that lowers the unhealthy cholesterol level and boosts up the HDL (good cholesterol). It can be added to a variety of dishes. You can mix it into guacamole, slice it in salad or top a sandwich. Alternatively, make a fine avocado dip.

Note – Being high in calories and fat (30 grams fat and 300 calories per avocado), avocados should be used moderately.

 

20. Olive Oil

Olive oil is enriched with heart-healthy monounsaturated fats that can cut down the LDL cholesterol without affecting the HDL. Consume at least 2 tablespoons of olive oil in a day. You can also sauté or roast the vegetables in this oil.

  • Alternatively, use it in salad dressings or for marinating chicken and fish.
  • Moreover, use olive oil as an alternative for butter while basting meat, or can be used as a dip for bread.

Note – Olive oil contains lot of calories, so don’t consume more than the recommended quantity.

 

21. Apples

Apple is rich in pectin and contains natural antioxidants known as flavonoids in their skin that lower cholesterol level and keep your lungs healthy.  One medium sized apple contains vitamin A and C, around four grams of fiber and less than 100 calories. So, enjoy this healthy fruit.

  • Fruits like pear, oranges, grapefruit, berries, and pomegranate also decrease the cholesterol levels in the blood because of their high fiber content.

Note – If possible, consume fruits with their skin, as it contains additional fiber.

 

22. Celery

The high antioxidant content of celery lowers the risk of heart disease, as it prevents oxidation of LDL cholesterol. A component present in celery, called butylphthalide, balances the cholesterol level. You can include it in salads, vegetable juice, soups and any other dish.

  • Or else, have a juice made of celery leaves.
  • Instead of potato chips, fill your lunch box with celery sticks. Chomping  2 stalks of celery, every day, can lower the LDL by 7 points.

 

23. Mustard Greens

Mustard greens have anti-inflammatory properties, and are also abundant in sulforaphane, calcium, fiber, and vitamin C that regulate the blood pressure and cholesterol levels. These are low in sodium, hence, reduce the LDL. Consume half cup of mustard greens, in a day, to lower down the cholesterol level by 15 percent.

 

24. Broccoli

Besides possessing anti-inflammatory and antioxidant properties, broccoli has a variety of nutrients such as calcium, potassium, fiber, magnesium, and vitamin C. The fiber in broccoli combines with the bile acids in the digestive tract and excretes it out from the body. This way, it drops the blood cholesterol level.So, make it a part of your diet by including it in soups and salads.

Note:

  • Don’t overcook it; otherwise, all its important nutrients will fade away.
  • Raw broccoli is less beneficial than steamed one.

 

25. Chocolate

Chocolate is a powerful antioxidant that maintains the HDL cholesterol levels. The cocoa flavanols and plant sterols found in dark non-milk chocolate can reduce the LDL cholesterol by 2-5%. The flavonoids in chocolates prevent blood platelets from sticking together and keep the arteries unclogged. Eat about an ounce of chocolate in a day to boost up the good cholesterol and prevent the bad cholesterol from oxidizing.

Note – Choose a chocolate that has bittersweet taste or dark one. Milk chocolate has no flavonoids.

 

26. Red Wine

Alcohol can lift up the HDL cholesterol level by 5-15 percent. Red wine is advantageous in lowering cholesterol level because of its polyphenol antioxidants. It is recommended that women should drink a 5-ounce glass of wine, in a day, while men can drink up to two glasses. If you don’t prefer to take alcohol, then substitute it with grape juice. It provides equal benefits.

 

27. Barley

It is the most nutritious cereal that helps lower the blood cholesterol and triglyceride levels and normalize the blood sugar levels.  A fiber called beta-glucan, present in barley reduces the cholesterol levels by 4 to 10 percent, depending on its consumption. It is an excellent substitute for wheat. Consume this healthy food in the form of chapattis and noodles.

 

28. Tomatoes 

Tomatoes are an important source of lycopene, an antioxidant that gives tomatoes their red color. Daily consumption of lycopene lowers the level of LDL cholesterol. Simply munch on raw tomatoes or sip tomato juice.

Note – Cooking tomatoes with some oil helps your body to absorb more lycopene.

 

29. Flaxseeds

Flaxseeds have abundant lignans that decrease blood cholesterol, promote a healthy digestive tract, and keeps the heart problems at bay. It is loaded with fiber and omega-3 fatty acids, which checks the production and absorption of cholesterol. Simply take flaxseeds with water to lower the LDL level.

 

30. Spinach

Spinach contains plenty of lutein that prevents the cholesterol from getting attached to the arterial walls and protects arteries from clogging. Vitamin E present in it checks the formation of plaque, hence, reduces the risk of heart stroke.

  • Alternatively, you can consume baby spinach leaves for a small meal. Just microwave them for 3 minutes. Add some Parmesan. Eat it with a whole wheat bread. It is a healthy snack that lowers your cholesterol level.

 

31. Yogurt

Regular consumption of one cup plain yogurt with active cultures can reduce your LDL (bad cholesterol) by 4 percent. Apart from this, it reduces the overall risk of heart ailments by 10 percent

 

32. Beets

Beets are loaded with carotenoids and flavonoids, which checks the build-up of LDL, and raises healthy cholesterol levels in the body. It also contains several essential nutrients – fiber, vitamin C, folate, manganese and potassium that heal various ailments.  Have beetroot juice or combine it with some other fresh fruit juice.

Note:

  • Drinking beet juice in abundance can cause temporary discoloration of the stool and urine.
  • Beets have plenty of oxalates which can crystallize, and cause stone problems.
  • The beetroot juice can stain hands and countertops, so use gloves while preparing it.

Herbal Remedies for Lowering High Cholesterol

 

33. Green Tea

Green tea is full of antioxidant compounds that can lower the cholesterol level as these compounds help the blood protect the LDL cholesterol particles from oxidation. Hence, it prevents the blood clot and relaxes the blood vessels. A single cup of green tea has more antioxidants than any other vegetable or fruit.  So, enjoy at least 3 cups of green tea every day.

 

34. Licorice Root

5 to 15 grams of licorice extract, three times a day, is recommended for lowering the high cholesterol levels. You can sip licorice tea. Boil 150 ml milk/water in a pan, then add 1 teaspoon licorice root. Lower the heat and allow it to brew for 5 minutes. Don’t add sugar/honey, as licorice itself is 50% sweeter than sugar. Filter this solution in a cup.

Note – People with high blood pressure, nerve problems, heart disease, hypokalemia (low potassium), kidney disease, erectile dysfunction, and pregnant women should not consume it.

 

35. Chicory Root

Chicory root is popularly known as an additive for coffee. Being a great source of vitamin C, beta-carotene and antioxidants, this root wondrously balances the cholesterol level and prevents cardiovascular ailments. It regulates the natural metabolism of body’s cholesterol, thereby, checks the high production of LDL cholesterol. It can be used as coffee additive and substitute.

  • Alternatively, chicory leaves and buds can be added to salad and other foodstuffs.

Note – Avoid products with chicory during pregnancy.

 

36. Rhubarb

Rhubarb is a cholesterol-buster herb that speeds up the metabolism and lowers the LDL cholesterol because of its high fiber content. Cook it in a double boiler. Add maple syrup or little honey as sweetener. You can also add cardamom or vanilla. It is better to consume this after a rich fat meal.

Note:

  • Don’t eat the leaves of Rhubarb, as they contain poisonous chemical called oxalic acid.
  • Cooking Rhubarb can increase the antioxidant capacity along with its polyphenol content.
  • Avoid it during pregnancy.

 

37. Artichoke

The leaves of artichoke plant contain a special type of compound, termed as cynarine, which increases the production of bile in the liver that results in rapid elimination of cholesterol from the body, hence, unclog the arterial walls. So, this veggie actually lowers blood cholesterol levels.

 

38. Hawthorn Berry

Hawthorn berry acts as a tonic for heart which nurtures the entire circulatory system, and thus, lowers the cholesterol levels. Its leaves, berries and flowers are used for curing heart problems. You should take it 3 times a day in any form – capsule, powder or tincture.

  • In order to make the tincture, soak 4 ounces of the berries in a pint of brandy for 2 weeks, and then strain.
  • Alternatively, you can have hawthorn tea. For preparing the tea, add 1-2 teaspoons of berries in hot water.

 

39. Margarine

Margarines are enriched with a substance called plant sterols that help lower the levels of LDL (bad cholesterol). Take it on a regular basis, for 3 weeks or more, to reduce the cholesterol level by 10 percent. Since margarines are made from plant oils, they contain zero cholesterol. It can be used in cooking and baking. You can also spread it on your bagel or toast.

Note – It reduces beta-carotene absorption. Hence, compensate this by eating lots of carrots, sweet red peppers, spinach and sweet potatoes.

 

40. Ginger

Ginger is an herb that not only adds flavor to your food, but also decreases the cholesterol levels. You can have ginger tea that prevents sore throats and controls cholesterol as well. Besides this, you can add it to your food while cooking.

These home remedies will check your LDL cholesterol to a great extent, but it is equally important to bring changes in your lifestyle for the best results.

Do’s

  • Eat a ‘heart-healthy diet’ and consume fresh fruits and vegetables.
  • Exercise regularly.
  • Maintain a healthy weight.
  • Sip a glass of red wine every evening with dinner.
  • Eat small meals in a day.

Don’ts

  • Avoid smoking.
  • Avoid foods containing high saturated fat.
  • Don’t consume butter, hard margarines, lard, fatty and processed meat, dairy fats.

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