KEEPING CHOLESTEROL LEVELS DOWN WITH A RECIPE FROM THE MEDITERREAN DIET

The people that live in countries around the Mediterranean have diets that are low in artery clogging foods.

Their diets consist of fruits and vegetables and oil's very low in saturated fat.

Many health care physicians are asking their patients to adopt this lifestyle. as they see the benefits of eating these foods.

The following is a recipe from the Contadina web site, and as the article states, it captures the essence of Italian cooking. They Also have a coupon for 75 cents, if you purchase 3 cans of their tomato paste. Giant (a food store) has double and triple coupons. NOT BAD


The recipe contains beans that are high in fiber and olive oil which is composed of unsaturated monounsaturates and polyunsaturates.

There are a few herbs and a small amount of pasta which is considered a carbohydrate.

TUSCAN PASTA AND BEAN SOUP

Prep Time:10 min
Cook Time:20 min
Total Time: 30 min
Makes 6 servings

Ingredients
28 ounce can Contadina Crushed Tomatoes with Roasted Garlic
2 tlbs Olive Oil
1 cup Chopped Onions
2 14.5 oz cans chicken broth( you can make your own by using an oven stuffer roaster( about 5 lbs) place in a large pot, place water over the chicken until covered, bring to a boil and let simmer for a good 2 hrs by this time the chicken will be falling apart if not continue cooking until the chicken reaches this point. You can salt to taste. when finished strain chicken with cheese cloth.

This makes a rather tasty base, save what you don't use , place in baggies, rest the baggie flat in freezer, you won't be taking up much room, by doing so.

15 oz can KIDNEY BEANS(undrained)
2tlbs FRESH PARSLEY chopped or 2tsp dried parsley,crushed
2tlbs BASIL dried and crushed
one-quarter tsp PEPPER
one-half cup SHELL PASTA small in size

INSTRUCTIONS
1)Heat oil in large saucepan over heat. ADD onion:cook2to3min or until tender.Stir in tomatoes,broth,beans,one-third cup of water,basil,parsley and pepper. Bring to a boil.


2) Add pasta:reduce heat to low. Cook,stirring occasionally, 12 to 15 min or until pasta is tender.

Add some bread(a nice crusty Italian) PANERA'S has great breads that are whole grains and they are great in texture and flavor.

Make a salad and you have an Mediterranean Meal.

The fat content of this meal
Olive oil if using 1 tlbs,
Cal 120
Fat Cal 120
Total Fat 14gms.
Sat fat 2 gms.
Trans Fat 0gms
Polyunsat. Fat 2 gms
Monounsat. Fat 10gms.

As you see from the above, olive oil has fat but they are the good fats. REMEMBER you have to substitute the bad fats(like butter,ice cream,whole milks, and meats.) and then add good fats like the above. Twenty % of your total calories should come from the good fats.

Panera's has a book in its stores and if you ask, they are very accommodating as to the contents of their breads.

I just found a spray bottle salad dressing put out by WISH BONE . Follow the pkg directions. Total Fat for 10 sprays is: 1gm. no sat fat or trans fat. It is 2 cal per servings (10sprays.) This product does not contain that much fat and eliminates over loading salads with dressings. Products change with input from their customers. Be a savvy shopper.

I will post recipes every so often that are healthy, hope you enjoy.I'm sure my tech friends will appreciate,right Patty.