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The Truth About Chicken + Cholesterol

I can’t tell you the number of times I used to say “My diet is very healthy. I don’t eat any red meat.” So when our doctor suggested Robert cut all animal products from his diet for six weeks to see if it would lower his LDL cholesterol, I immediately asked if that also meant no chicken. I mean, isn’t chicken a lean meat? I was surprised when he simply repeated, “Cut ALL animal products for six weeks.” Oh, you must have misunderstood me, I said, I’m not talking about fried chicken or anything, just simple chicken breast. That’s got to be fine, right?

Wrong!

Much to my surprise, it turns out that chicken and beef have nearly the same levels of cholesterol. I had no idea! I was certain that eating so-called white meat was healthier, but in fact you aren’t doing your heart any favors by choosing chicken over beef. According to the Physicians Committee for Responsible Medicine, “the cholesterol from chicken does just as good of a job at clogging arteries and causing heart disease.” 

The main cause of high blood cholesterol is saturated fat. According to the American Heart Association, saturated fat is found mostly in food from animals– meat, eggs, and dairy products. These foods all contain dietary cholesterol as well, which we don’t need in our diet. As the PCRM explains, “the human body produces cholesterol on its own and never needs outside sources. Each added dose contributes to artery blockages, leading to heart attacks, strokes, and other serious problems.”

So, is there such thing as truly heart-healthy protein? YES! Look to ingredients like beans, tofu, quinoa, tempeh, chickpeas, and nuts, which not only contain lots of protein but also fiber and other nutrients, and can even help lower blood cholesterol.

Check out the links below for some additional resources.

http://www.pcrm.org/magazine/GM00SpringSummer/GM00SpSum2.html
http://www.americanheart.org/presenter.jhtml?identifier=532
http://www.thechinastudy.com/
http://www.vrg.org/nutshell/heart.htm
http://nutritiondiva.quickanddirtytips.com/chicken-versus-beef.aspx
http://www.compassionatecooks.com/word/protein.htm

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Kale Quinoa Salad

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We love this meal so much we probably have it twice a week, at least! It’s what I make when I’m short on time or don’t feel like putting too much thought into dinner. A “lazy lady’s dinner,” if you will.
This salad is rugged. Yeah, that’s right. I used “rugged” and “salad” in the same sentence. There is something about raw lacinato kale that is so strong and hearty and, well, rugged! Plus, kale is part of the cruciferous vegetable family, making it a true nutritional powerhouse. In fact, The World’s Healthiest Foods Foundation describes kale as “one of the healthiest vegetables around.” It has risk-lowering benefits for at least five types of cancers (bladder, breast, colon, ovary, and prostate) and has a cholesterol-lowering ability comparable to the prescription drug cholestyramine (a medication that is taken for the purpose of lowering cholesterol). That’s a whole lot of nutrition in a meal that takes only 20 minutes at most!
Tip: I keep a constant supply of Goldhouse Gold Dressing in my fridge. I always double or triple the recipe and store it in a HUGE Manischewitz bottle. (Don’t ask… My husband loves Manischewitz.)  That way it’s ready whenever I need it, which is pretty much all the time because it’s SO good and it tastes delicious on practically everything.

(Serves 2 hearty eaters)

Ingredients:
1.5 cups dry quinoa
3 cups water
1 bunch of kale
1/4 cup shelled pistachios or walnuts, roughly chopped
1/2 cup dried cherries, raisins, or dried currants
Goldhouse Gold Dressing

Instructions:
1. Place quinoa in a dry medium saucepan and toast over medium-high flame for 3 minutes. Add water and bring to a boil. Then reduce heat to low and cover for 18-20 minutes until each quinoa has a curly little tail. It should be very fluffy like cooked couscous, not wet or porridge-y.
2. Meanwhile, finely chop the kale and place into a large salad bowl. Add the nuts and dried fruit of choice.
3. When the quinoa is done add it to the kale mix. Drizzle with Goldhouse Gold Dressing and fresh pepper to taste. De-lish!

Sources: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

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Spicy Edamame Salad

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Ingredients:
12 oz shelled, cooked and cooled edamame
1/4 cup diced onion
1/2 cup tightly packed fresh cilantro leaves
1 large garlic clove, sliced
1/4 cup freshly squeezed lemon juice
1 tablespoon brown miso
1 teaspoon kosher salt
1 teaspoon red chili paste
1/4 teaspoon freshly ground black pepper
Instructions:
1. Place the onion, cilantro, garlic, lemon juice, miso, salt, chili paste and pepper into a large bowl and whisk.
2. Add the boiled edamame and stir.
3. Mash with a fork to desired level of mushiness or chunkiness. Serve as is or with whole wheat pita.
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MUST-READ BOOK RECOMMENDATION!

FOOD REVOLUTION by John Robbins

I am currently reading Food Revolution by John Robbins. It has really challenged many of my assumptions about nutrition, particularly in regards to heart health. The book has also opened my eyes to some very hard truths about the industries from which we get our food. Reading this book might just might change your life; it’s already changing mine. At the very least, it will give you a lot to think about. I HIGHLY recommend picking up a copy!

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Tangy Tofu + Bok Choy + Shiitake

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     I’ve made a dish similar to this one a few times before and it’s gone over pretty well. But recently I decided to shake things up and make a few changes to the recipe (actually, I just forgot to buy one of the ingredients). Anyway, the alterations were a huge hit with Mr. Goldhouse, who declared this dish to be his “probably new favorite.” The delicious tangy flavor oozes into everything and because the tofu, bok choy, and shiitake mushrooms have such distinct textures, each bite is uniquely flavorful. Highly recommended!

Ingredients:

1/4 cup reduced sodium soy sauce
1/4 cup brown rice vinegar
1 tablespoon white miso
3 garlic cloves, minced
12 oz. firm silken tofu, drained and cut into 1/2-in cubes or crumbled
1 large head (or 2 small heads) of bok choy
2 cups sliced shiitake mushroom caps
Instructions:
1. Whisk soy sauce, rice vinegar, miso and garlic in a medium bowl. Gently stir in the tofu. Cover and marinate in the refrigerator for 15 minutes, stirring occasionally if necessary.
2. Drain the tofu, reserving the marinade. Add mushrooms to a large skillet or wok over medium-high heat and cook for 2 minutes, stirring often.
3. Add the tofu; cook, stirring often, until the tofu is lightly browned, about 4 minutes.
4. Shred the bok choy leaves over the pot, stirring them occasionally. Once all the leaves have been added, pour in any remaining marinade and stir everything together constantly for 3 minutes.
5. Reduce the heat and cover the pan for 3-5 minutes, less if you like your bok choy crunchy and more is you like it mushier.
6. Serve with brown rice if you desire. Enjoy!
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Curry Lentil Dal

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Ingredients:
1/2 pound brown lentils (about 1 1/8 cups)
1 small onion
2 garlic cloves
1 bay leaf
2 vegetable broth or water
1 teaspoon ground cumin
1/2 teaspoon chili powder
1/2 teaspoon turmeric
1-2 tablespoons curry powder, depending on your taste
cilantro for garnish

Instructions:
1. Finely chop the garlic cloves and the onion.
2. Combine the lentils, onion, garlic, bay leaf, and 4 cups water in a medium soup pot or heavy saucepan. Bring to a boil, reduce the heat, cover and simmer 30 minutes.
3. Add salt to taste (under-salt slightly because you will be reducing the liquid), and continue to simmer for another 15 minutes, until the lentils are falling apart tender and fragrant. Remove the bayleaf and discard.
3. Heat the broth in a large, heavy nonstick skillet over medium-high heat. Add the spices and stir as they sizzle for about 30 seconds, until very fragrant.
4. Add the beans with their liquid and cook, stirring and mashing with the back of a wooden spoon, until the mixture thickens, like refried beans. Once the mixture has reduced to the desired consistency, spoon onto plates and top each serving with a sprinkling of chopped cilantro.

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Cucumber + Wakame Seaweed Salad

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Ingredients:
2 Persian cucumbers
1 cup Wakame seaweed
4 tablespoons rice vinegar
1 tablespoon low sodium soy sauce
1/2 teaspoon chili pepper flakes
1 tablespoon sesame seeds (optional)

Instructions:
1. Soak dried seaweed in cold water for about 20 minutes.
2. Meanwhile, slice the cucumbers into thin rounds. Spread slices over a paper towel and lightly sprinkle them with salt. Cover slices with another papertowel and let sit.
3. Mix rice vinegar, soy sauce, and chili pepper flakes in a bowl.
4. Drain the seaweed. Cut into 2-inch-long pieces, discarding any hard spines.
5. Press down the papertowel covering the cucumber slices to remove excess water.
6. Place wakame and cucumber slices in a bowl. Pour in the dressing and mix well, adding sesame seeds if you like.

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Citrus Tofu + Asparagus

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     Tofu is Asian in origin and is a staple of Asian cuisine, so understandably a lot of tofu recipes tend to include other typical Asian ingredients such as soy sauce and ginger. While these kinds of tofu dishes are delicious, the same combination of flavors can start to feel repetitive if you’re eating a lot of tofu.
     But tofu need not be so limited! Case in point…
     In this recipe tofu is prepared with balsamic vinegar, basil, and orange juice. The result is a tangy dish that feels like it could come from an Italian or Greek cookbook. It’s an easy dish to love, and a great reminder of just how versatile tofu can be.
Ingredients:
1 14-ounce package extra-firm water-packed tofu, rinsed
2 tablespoons red miso, divided
2 tablespoons balsamic vinegar, divided
4 teaspoons vegetable broth, divided
1 pound asparagus, trimmed and cut into 1-inch pieces
3 tablespoons chopped fresh basil (from the jar will be fine here too)
1/4 cup orange juice
1 teaspoon freshly grated orange zest
1/4 teaspoon salt
Instructions:
1. Preheat oven to 450°F. Coat a large baking pan with oilve oil or cooking spray.
2.  Pat tofu dry and cut into 1/2-inch cubes. Whisk 1 tablespoon miso, 1 tablespoon vinegar and 2 teaspoons broth in a large bowl until smooth. Add the tofu; gently toss to coat. Spread the tofu in an even layer on the prepared baking pan. Roast for 15 minutes.
3. Gently toss asparagus with the tofu. Return to the oven and roast until the tofu is golden brown and the asparagus is tender, 8 to 10 minutes more.
4. Meanwhile, whisk the remaining 1 tablespoon miso, 1 tablespoon vinegar, 2 teaspoons broth, basil, orange zest, orange juice, and salt in the large bowl until smooth.
5. Toss the roasted tofu and asparagus with the sauce and serve.
 Source: eatingwell.com
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Quinoa with Dried Apricots and Baby Spinach + Moroccan-Spiced Dressing

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Our new love affair with quinoa began with this very dish. It has has become one of my favorite recipes, not just because it’s one of our very favorite to EAT but also because it’s one of the easiest to make. The Moroccan-spiced dressing’s sweet and lemony flavors harmonize all the different tastes and textures of the quinoa, apricots and spinach. Yum! (Serves 2-4 people)

Ingredients:
1 cup quinoa
5 cloves garlic, minced
1/2 cup dried apricots, coarsely chopped
2 cups water
1/4 teaspoon salt
8 cups baby spinach
Moroccan-Spiced Lemon Dressing:
1/4 cup lemon juice
2 tablespoons soy yogurt
1 1/2 teaspoons agave
1/4 teaspoon ground cumin
1/4 teaspoon ground cinnamon
1/4 teaspoon ground ginger
1/4 cup water
1/4 teaspoon salt, or to taste
Freshly ground pepper, to taste

Instructions:
1. Toast quinoa in a dry skillet over medium heat, stirring often, until it becomes aromatic and begins to crackle, about 3 to 4 minutes.
2. Add garlic with a dash of water and cook, stirring constantly, until golden, about 1 minute.
3. Add the chopped apricots and salt, and then the water. Bring to a boil. Reduce heat to medium-low and cover for 15-20 minutes or until all the liquid is absorbed and the quinoa is very fluffy.
4. While waiting for the quinoa to “fluffifize”, make the Moroccan-Spiced Lemon Dressing.
5. Divide the spinach among 4 plates (or 2 plates if you are big eaters like us). Mound the quinoa salad on the spinach and drizzle the dressing on top.

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Peanut-Ginger Tofu with Mushrooms + Spinach

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     This is one of my favorite dishes to serve to non-vegan guests, especially those who might assume vegan eating is bland or not hearty enough. The ginger peanut sauce is so flavorful and the combination of mushrooms and tofu make for a great chewy mouthfeel that meat-eaters are used to. Plus, this dish is loaded with tons of protein, not to mention fiber, iron, vitamin D, folate, zinc, calcium, vitamin C, and countless more antioxidants. If you are looking to inspire non-vegans, this dish will impress, without fail. 
 
(Serves 4)
 
Ingredients:
4 cups cooked brown rice
Sauce:

Note: People REALLY love this sauce, so don’t be afraid to double it. It won’t go to waste!
5 tablespoons water
4 tablespoons chunky natural peanut butter
2 tablespoon rice vinegar or white vinegar
1 tablespoon reduced-sodium soy sauce or tamari
1-2 tablespoons agave
1-2 tablespoons minced ginger (more if you like ginger)
2 cloves garlic, minced
Tofu + Vegetables:
14 oz. extra-firm tofu
2 teaspoons vegetable broth or water
4 cups baby spinach, (6 ounces)
1 1/2 cups sliced mushrooms, (4 ounces)
4 scallions, sliced

Instructions:
1. To prepare sauce: Whisk water, peanut butter, rice vinegar (or white vinegar), soy sauce, agave, ginger and garlic in a small bowl.
2. To prepare tofu: Drain and rinse tofu; pat dry. Slice the block crosswise into eight 1/2-inch-thick slabs. Coarsely crumble each slice into smaller, uneven pieces.
3. Heat vegetable broth or water in a large nonstick skillet over high heat. Add tofu and cook in a single layer, without stirring, until the pieces begin to turn golden brown on the bottom, about 5 minutes. Then gently stir and continue cooking, stirring occasionally, until all sides are golden brown, 5 to 7 minutes more.
4. Add spinach, mushrooms, scallions and the peanut sauce and cook, stirring, until the vegetables are just cooked, 1 to 2 minutes more.
5. Serve over brown rice. Enjoy!