For Heart-Healthy Eating, Up Fats & Reduce Carbs

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Filed Under: Recipes, Food and Nutrition
Last Reviewed 09/05/2014

For Heart-Healthy Eating, Up Fats & Reduce Carbs

Those of you who are familiar with my book The Great Cholesterol Myth know that sugar, not fats (including saturated fats), is the real demon in heart disease. But putting that advice into action for heart-healthy eating can be challenging, which is why my co-author Dr. Jonny Bowden and I created The Great Cholesterol Myth Cookbook.

This is Your "How-To Guide" for Heart-Healthy Eating

To develop the recipes for heart-healthy eating, Dr. Bowden and I teamed up with Deirdre Rawlings, Ph.D. who is a whole foods chef and nutrition expert. Together, we developed more than 100 recipes that are both heart healthy and delicious. Plus, what’s surprising to many people is that we’ve given back many of the “forbidden” foods people had given up in the name of heart health.

Plus, because science changes at such a rapid pace the first 75 pages of the cookbook expand on the advice in the The Great Cholesterol Myth, including:

  • The latest research into particle size: large and small particle LDL cholesterol,
  • How saturated fat turns small dense LDL, which is invasive, into large fluffy LDL which is less invasive,
  • How saturated fats increase HDL cholesterol.

In the subsequent chapters we cover topics like hormones, our case against sugar, and the truth about grains. One of the most important messages is that for any dish you’re making, when more of the calories come from fat and protein—not carbohydrates—you get a balanced, healthy insulin response.

Here’s one of my favorite recipes from my new cookbook, one that replaces the usual flour wrap with a light and healthy vegetable substitution that won't spike your insulin. Plus, don’t be shy about getting creative. If you are not a fan of collards greens, try another large leafy vegetable.

Vibrant Avocado and Veggie Salsa Collard Wraps

Makes 4 servings

For the salsa:

  • 1 cup (180g) diced tomatoes
  • 1 clove garlic, minced
  • 1/2 medium shallot
  • 1/2 jalapeño pepper, deseeded and minced
  • 1 tablespoon (15ml) fresh lime juice

For the wraps:

  • 4 large collard greens
  • 2 avocados, peeled and pitted
  • 1/4 teaspoon salt, Celtic or sea
  • 4 raw nori sheets, cut in half
  • 2 cups (110g) mixed baby greens
  • 2 cups (100g) sprouts (mung bean, sunflower, or your favorite)
  • 2 cups shredded carrots

To make salsa: Combine all the ingredients together in a medium bowl. Refrigerate for a minimum of 30 minutes before serving to allow flavors time to meld.

To make veggie wraps: Blanche the collard greens by dipping each leaf in boiling water for 10 seconds, then immediately submerging in a bath of ice water. Dry them thoroughly before using. Lay 1 leaf at a time flat on a cutting board and cut off the end stem so that it's flush with the leaf edge. Repeat with remaining leaves and set aside.

In a medium bowl, mash the avocados with a fork. Add the salsa and salt and mix together. To assemble the wraps, take a leaf and lay it on a flat surface with the lighter side facing up and the spine vertical to you. Lay a nori strip horizontally across each leaf, about 2 inches (5cm) up from the bottom end. Spread the avocado salsa along the nori, leaving about an inch (2.5cm) from each horizontal side. Layer with baby greens, sprouts, and carrots. Using your fingers, pack the ingredients together, and roll the collard green tightly over the filling. Cut the wrap on a diagonal in half to serve. Repeat the process for the remaining wraps.

NOTE: Wash collard greens thoroughly before cooking or eating them, as they tend to collect dirt and soil.

Per Serving: 205.9 calories; 11.4 g fat; 7.3 g protein; 22.6 g carbs; 8.1 g fiber; 298.9 mg sodium

Now it’s your turn: What's your favorite recipe for heart-healthy eating?

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