Conference turris::cooks

My best friend and roomie just had the same problem defined by her
Dr.  I'm the one who likes to cook, so I did some research on this.
Get a cookbook titled "EATER'S CHOICE"...it covers lots of different
foods - all designed for this problem.  Try the "CHILE NON CARNE"
recipe....it's quite tasty...I double the spices for some zing.

A few pointers that have worked for Margie (down 12 points in 4 weeks):

oat bran - get a large quantity at your local health food store.
	   put 2 tablespoons in yogurt, over cereal, etc. for
	   breakfast everyday.  It is much smoother than wheat
	   bran, and seems to really help.  Also, make bran
	   muffins with it...recipe follows.

meatless - Cutting out red meat is probably not enough for you
	   if problem is bad enough to need medication.  Try to eat
	   at least 4 dinners a week without meat of any kind.
	   Try to eat fish at least 3 times a week....get my
	   drift?  Even dark meat poultry is very high in
	   cholesterol and is not the panacea that many think
	   it is.  White meat turkey or chicken only!

egg beaters - yes, the frozen stuff in the market.  It is a good
	   substitute for eggs and works well in cooking.  Bland
	   by itself for scrambled eggs, but good for cooking.

buttermilk - Use instead of milk when cooking.

			Oat Bran Muffins

For each 12 muffins:

	1 Cup high bran cereal (not Fiber One - cannot cook with
				nutrasweet) I use All Bran

	1 Cup oat bran
	1/2 cup or more raisins (optional)
	1 Cup Hot water

	Soak cereals with hot water - may need more than 1 cup water,
	add just enough to moisten all cereal.  Cool

	add equivalent egg beaters to equal 1 egg (directions on pkg.)
	add 1/4 to 1/3 cup sugar (to taste)
	add 1/4 cup vegetable oil (corn oil is okay but best is
				   Puritan brand)
	add 1 cup buttermilk	  (low in cholesterol)

	Mix together:
	1/2 tsp salt
    	1 tablespoon and 1 teaspoon baking powder
	1 and 1/2 cups whole wheat flour
	1 teaspoon pumpkin pie spice (optional - but I like it)

	Add dry ingredients to creal mix and stir just to mix.
	If too dry, add more buttermilk, if too wet, add more
	flour...

	bake at 350 degrees for approx. 30 minutes or until muffins
	are browned and the top bounces back when pressed gently.

These freeze well, so I make batches of 36 and save in freezer.
One of these a day will actually help the cholesterol count due
to the oat bran.  Dense, hearty muffins that really stick to the
ribs...a great breakfast on the run.

    
    
    Check out the "Good Food Cook Book" by Jane Brody.  It's full
    of good low-fat recipes.
    
    Carole
    

                           
                           Pumpkin Apple Bread

                 ( from 'Eat to Succeed' by Dr. Robert Haas )

1 1/2  cups whole wheat flour			1/2 cup evap.skim milk
3/4 cup sugar					1 1/2 cups raisins,plumped
1 tsp each baking soda,baking powder		1 cup peeled and shredded
1 tsp cinnamon						apples
1/2 tsp allspice 				1 1/2 cups pumpkin
3 egg whites, well beaten

1) Preheat oven to 350. Spray a 9x5 loaf pan with Pam.
2) Combine flour,sugar, baking soda,baking powder, cinnamon
and allspice in a large bowl. Combine egg whites ,milk and
pumpkin in another bowl - Add to dry ingredients. Mix well.
3) Add raisins and apple. Blend well. Pour into loaf pan.
4) Bake 5-60 minutes or until wooden pick inserted into middle
of pan comes out clean. Cool 20 minutes on wire rack.

Per 1/2 inch slice:
Calories: 92
Protein:  3 g.
Sodium:  64mg.
Carbo: 21.3 g.
Fat	0.4 gm.
Cholesterol 0+ mg.


    
    

    I stumbled into this concoction quite by accident.  I wanted a serving
    of cold cereal on a hot day, but the cupboard was barren of all but a
    few to-be-cooked kinds.  So I simply mixed this as if it were intended
    to be eaten cold and then, using time instead of heat, put it in the
    refrigerator to soften.  I enjoy a custard made of egg, milk, sugar,
    and spices; the taste of this is almost identical but without the
    cholesterol laden eggs.  The consistency is very different, of course.

	OAT BRAN SOUPY CUSTARD

    uncooked oat bran     in sufficient quantity 

    cold milk             two to three times the volume of the bran

    sugar and spices      appropriate for this quantity of milk and bran


    Stir the ingredients together and refrigerate for twenty minutes
    or less.  Enjoy it as a snack or as breakfast. 

    When it is first mixed, the bran quickly settles to the bottom.  Soon
    it starts to absorb the liquid and thickens.  If you leave it too long,
    it becomes like over cooked oatmeal --- almost gluey.  

    For my cereals I keep a jar of a sugar and spice mixture that contains
    unmeasured amounts of cinnamon, nutmeg, and ginger.  This is an
    approximation to pumpkin pie spice.  I dump some of this onto the 
    bran before the milk goes in.  The result is custard-like in flavor.

    I don't like skim milk, so I use 2%.  Otherwise this would definitely
    be a negative cholesterol dish. 

    We were just told my husband has hi-cholesterol (in addition to
    high blood pressure), so we've cut back on fats.  
    
    Frying/Baking = use PAM.  Works almost as good.  
    We've been stir frying turkey/chicken and veggies.  (can use frozen
    veggies if  you want).
    Also, Pasta is ok, just don't put butter/oil on it.  Some brands
    of spag. sauce are ok to eat.  
    
    We've both lost weight on this too.  Your body has to feed off the
    fat you already have, because you aren't taking any in.  
    
    Use Ground Turkey instead of hamburg.  Skim cheeses in baking instead
    of 'real' stuff.
    
    A good book is 'The 8 week cholesterol cure'.  Don't know if its
    a cure exactly, but it has good info and recipes in it.  

    I'm being treated for high cholesterol (according to my DOC) for the
    past couple of years.  My wife (and I) have learned a few tricks to
    avoid the boring taste of turkey.  One is meat loaf made the anybody
    would make it except you mix ground turkey and ground lean veal about
    50-50 and spice it up.  We were using just the turkey for a while but
    it seems that the turkey is the only one who ever tastes the added
    spice.  try it for a change.
    

    When using Eggbeaters for scrammbled eggs, add a couple of egg whites.
    It makes them nice and fluffy.