RECIPES & PRACTICAL TIPS FOR MANAGING CHOLESTEROL
What you will find in this booklet: The Unilever Nutrition & Health Team have put together this comprehensive guide containing useful information regarding cholesterol and Flora pro-activ, we trust you will find helpful. We’ve tried to make the information easy to understand and practical, so that you can seamlessly incorporate Flora pro-activ into your everyday diet. For further information and many more delicious recipes, please have a look at our Flora website: www.florastrongheart.co.za Yours in health, The Unilever Nutrition & Health Team
What is cholesterol? Cholesterol is a waxy substance that’s found naturally in the body and is essential to keeping every cell wall working well. The body uses cholesterol to make vital substances such as vitamin D and some hormones. Most cholesterol is made in the liver and a small amount comes from the diet. There are two main types of cholesterol: high-density lipoprotein (HDL) and lowdensity lipoprotein (LDL). Lipoprotein is the name for cholesterol combined with the proteins that carry it around your body. Low-density lipoprotein (LDL) takes cholesterol from the liver to the body tissues. If there is too much of this cholesterol in the blood it can build up in the walls of the blood vessels and cause them to narrow. This is why LDL cholesterol is sometimes called ‘bad’ cholesterol. High-density lipoprotein (HDL) can remove excess cholesterol from tissues and return it to the liver from where it can be eliminated. HDL cholesterol is sometimes referred to as ‘good’ cholesterol. Elevated LDL cholesterol is widely accepted to be one of the main risk factors for coronary heart disease. Elevated LDL cholesterol can be controlled through changes in diet and lifestyle. Foods proven to lower your cholesterol Plant sterol enriched foods can actively lower cholesterol, taste good and fit easily into an everyday diet. No other foods are proven to be more effective at lowering cholesterol than Flora pro-activ. Plant sterols, the active ingredient in Flora pro-activ, are clinically proven to significantly lower LDL cholesterol by 7-10%. By moving to a healthy diet and lifestyle an additional 5% reduction in LDL cholesterol can be achieved. The diagram at the top on the opposite page shows you certain foods that are known to lower cholesterol. The hearts represent the percentage that food can lower your cholesterol by.
Flora pro-activ
Soya drink
Oats
Sunflower Oil
Almonds
Olive Oil
Oily fish
0% -1% -4%
-6%
-3%
-5%
Foods scientifically proven to lower cholesterol -10%
What are plant sterols? Plant sterols are naturally occurring in all plant-based foods. Dietary sources of plant sterols include vegetable oils and fats, cereal grains, cereal-based products like bread, nuts, legumes and fruits & vegetables. The recommended intake of plant sterols needed for a significant reduction in blood LDL cholesterol concentrations, is around 2 g per day. In order to consume 2 g plant sterols a day, one would need to consume 425 tomatoes or 210 carrots or 150 apples. That would be quite a challenge! Flora pro-activ can help. Consuming 25 g Flora pro-activ daily will provide you with the recommended amount of 2 g plant sterols per day. All you need to do is make sure that you have your 25 g a day. How do plant sterols work? Plant sterols work by reducing the amount of cholesterol absorbed by your gut. This reduces the amount in your bloodstream, resulting in lower levels of LDL (‘bad’) cholesterol.
Cholesterol
More cholesterol absorbed = higher blood cholesterol levels
Plant Sterol
Less cholesterol absorbed = lower blood cholesterol levels
Who can use plant sterols? Plant sterol-enriched foods are intended for people who want to lower their elevated blood cholesterol concentrations through diet and lifestyle modifications. This includes people with diabetes and familial hypercholesterolemia. How much Flora pro-activ do you need to make sure it works? The recommended amount is 25 g Flora pro-activ a day. This will provide you with the optimal intake of 2 - 2.5 g plant sterols a day. Research shows that consuming more than that does not increase the effect that it has on lowering your LDL cholesterol. The easiest way to make sure that you use the recommended amount of Flora pro-activ is to take your tub of Flora pro-activ and divide it into 10 blocks as shown in the image below. All you have to do is make sure to use one block a day.
How do I add 25 g to my diet? Flora pro-activ can fit easily into your everyday diet. The easiest way to add Flora pro-activ to your diet is to spread it on bread. However, you do not eat bread at every meal. Below are some tips on how to incorporate Flora pro-activ into your day: Spread it on bread/muffins/ scones/crumpets/ banana bread
Mix it into your porridge
Use it to mash your potato or melt it over your vegetables
Add it to your sauces/ casseroles/curries before serving
Use it when cooking food in a pan (make sure it is on a low heat to avoid spattering)
Tip 1: to make sure you get the most out of Flora pro-activ, make sure that you use it only for yourself and those in the family with high cholesterol. It may mean that you need to add your Flora pro-activ right at the end just before you dish up your food. This will help to make sure that you receive the right amount of Flora pro-activ for you. Tip 2: 5 g of Flora pro-activ is equal to 1 level 5 ml measuring spoon or ½ a rounded teaspoon (as the image shows) Have a look at the following pages which show meal ideas and how to incorporate 25 g Flora pro-activ into your daily meals. There are also a few recipes to inspire you! References: International Atherosclerosis Society, 2003; NCEP III Expert Panel, JAMA 2001. Trautwein et al. Eur J Lipid Sci Technol 2003. Katan et al Mayo Clin Proc 2003; Based on Edwards & Moore BMC Family Practice 2003
DAY 1
Breakfast
ee milk and fat-fr li s e u alade m nd marm es with a k a v fl ti c n -a ra ro B g Flora p ast with 5 to e c li s 1
GI seed h with low ic w d n a s li salad sweet chil n bread) Tuna and ro-acitv o p ra lo F g bread (10
Lunch
1 x fruit
Dinner
d with alls tosse tb a e m n ke ro-activ) Spicy chic g Flora p 0 (1 i tt e h spag lad Greek sa
y
da Snack of the
hurt w fat yog 125 ml lo 1x fruit
nd basil tomato a
Meal Ideas
This is not an eating plan and only serves to give guidance on meal ideas and how to successfully include 25 g Flora pro-activ into your daily meals
Note: 1 level measuring teaspoon = 5 g Flora pro-activ
SPICY CHICKEN MEATBALLS TOSSED WITH TOMATO & BASIL SPAGHETTI Serves: 4 500 g chicken mince 1 onion, grated 5 ml Robertsons Crushed Chillies 5 ml Robertsons Thyme 100 g carrots, peeled & grated 2 cloves garlic, crushed 1 egg, lightly beaten 2 tomatoes, roughly chopped 250 ml basil leaves, stalks removed 10 ml olive oil 250 g cooked spaghetti 50 g Parmesan cheese shavings Preheat oven to 1800C. Place the chicken mince, onion, crushed chillies, thyme, carrots, 1 clove of garlic & egg into a bowl. Season with salt & black pepper, then mix well to combine. Shape the mince into evenly sized balls then place on a greased baking tray and bake in the oven for 15 - 20 minutes, until golden brown & cooked through. In the meantime, blend the remaining garlic clove, tomatoes, basil & olive oil, then toss with the cooked spaghetti. Serve with the meatballs and garnish with Parmesan shavings.
TIP: To include your portion of Flora
pro-activ, simply set aside your serving of hot spaghetti & stir in 2 level teaspoons of Flora pro-activ.
DAY 2
Breakfast
mixed
Lunch
-activ) Flora pro g 0 (1 e bruschett
-activ Flora pro g 0 1 h it w porridge Spicy oats ge into porrid pepper nd sweet a a ll re a z Moz 1x fruit
Dinner
le curr y
b nd vegeta Chicken a ce Basmati ri Sambals
y
da Snack of the
cipe) oklet for re of this bo ck a b to r (refe
ro-activ g Flora p 5 h it w s e ak 2 x rice c heese c e g cotta 1x fruit
ee and fat-fr
MOZZARELLA AND SWEET PEPPER BRUSCHETTA
Serves: 4 15 ml 2 2 15 ml 20 ml 8 16 100 g
Flora Oil red peppers, cut into thin slices yellow peppers, cut into thin slices Robertsons Mixed Herbs lemon juice slices ciabatta bread, toasted olives, pitted & sliced mozzarella cheese, grated
Heat the Flora Oil in a frying pan and gently fry the peppers & mixed herbs on a low heat for about 10 minutes or until the peppers are soft. Stir in the lemon juice. Spread each slice of ciabatta bread with margarine and top with pan-roasted peppers, olives & mozzarella cheese. Place under a hot grill for 1 - 2 minutes to melt the cheese & serve.
TIP: To include your portion of Flora
pro-activ, simply set aside your serving of ciabatta & spread with 2 level teaspoons of Flora pro-activ.
3 Y A D
Breakfast
tiv for ra pro-ac lo F g (5 toast for toast) d egg on pro-activ ra Scramble lo F g gg + 5 cooking e -acitv Flora pro g (5 s a it chicken p d smoked n a s u m Avo, hum nto pita) spread o
Lunch
1x fruit
Dinner
shed t with ma s ru c rb e h tomato & ops with h c b m la ) Baked pro-activ 0 g Flora potato (1 ans green be Steamed
Snack of the
day
ts dful of nu Small han 1x fruit
BAKED LAMB CHOPS WITH TOMATO & HERB CRUST AND MASHED POTATO Serves: 4 15 ml 4 1 1 5 ml 15 ml 5 ml 60 g 60 g 4 3 250 ml
Flora Oil lamb chops, trimmed of excess fat red onion, sliced tin (410 g) chopped tomatoes brown sugar balsamic vinegar Robertsons Mixed Herbs breadcrumbs cheddar cheese, grated For the mashed potato – large boiled potatoes tablespoons Flora margarine warm fat free milk
Preheat oven to 1800C. Heat the Flora Oil in a large heavy based pan & brown the lamb chops on both sides, then place into an oven proof dish. In the same pan gently sautĂŠ the onions then add the tinned tomatoes, sugar, balsamic vinegar & mixed herbs. Season the chops with salt & black pepper, then pour over the sauce. In a separate bowl, mix the breadcrumbs & grated cheese together & sprinkle on top of each chop. Bake in the oven for 60 minutes at 1800C. In the meantime mash the boiled potatoes with the Flora margarine and warm milk until smooth, then season to taste.
TIP: To include your portion of Flora
pro-activ, simply set aside your serving of boiled potato prior to mashing, then add 2 level teaspoons of Flora pro-activ.
DAY 4
ee milk and fat-fr a n a n a b d , choppe ith muesli w s e k a fl Bran
Breakfast
ro-activ g Flora p 0 (1 l e g a cheese b e cottage e fr t fa d n Salmon a to bagel) n o d a spre
Lunch
1x fruit
Dinner
s
egetable roasted v n e v o h it en w lled chick Spicy gri tiv) c -a ra pro (10 g Flo
Snack of the
day
ro-activ g Flora p 5 h it w d ad sprea nana bre 1 slice ba
SPICY GRILLED CHICKEN Serves: 4 8 skinless chicken thighs 60 ml freshly chopped coriander 125 ml fat-free yoghurt 125 ml peri-peri sauce 600 g chunky cut roasting root vegetables (sweet potato, potatoes & carrots) 15 ml Flora Oil In a bowl mix together all the ingredients, except for the chicken. Cut small incisions into the flesh of the chicken thighs. Place the chicken into the marinade & allow to marinate in the fridge for at least 30 minutes, or up to 6 hours. Roast in the oven at 1800C for 40 minutes, basting the chicken frequently with the sauce until cooked. In the meantime, place the roasting veg into an oven proof dish, drizzle with Flora Oil and roast in the oven for 35 minutes, until soft in the centre and crispy on the outside. Serve with the spicy grilled chicken.
TIP: To include your portion of Flora
pro-activ, simply set aside your portion of roasted root vegetables & melt 2 level teaspoons of Flora pro-activ over them.
DAY 5
Breakfast
tiv ra pro-ac nd 5 g Flo a k il m t low fa idge with Oats porr ats o mixed into ad (10 g I seed bre cipe) G w lo s e oklet for re 2 slic h it of this bo w ck a p b u o to & leek s ad) (refer Butternut ad on bre re p s v ti c -a Flora pro 1 x fruit
Lunch
Dinner
eggies & stir fried v h it w h s fi sted line -activ) d herb cru s (10 g Flora pro n a ic rl a G toe baby pota steamed
Snack of the
day
biltong 30 g lean 1 x fruit
GARLIC & HERB CRUSTED LINEFISH WITH STIRFRIED VEGGIES & STEAMED BABY POTATOES Serves: 4 4 250 ml 5 ml 30 ml 40 ml 500 ml 3
portions line fish breadcrumbs garlic, crushed fresh parsley, finely chopped Flora margarine, melted frozen stir fry veggies per person baby potatoes per person Zest of 1 lemon, chopped Cake flour for dusting, seasoned with salt & black pepper
Preheat oven to 1800C. Dust the line fish portions in seasoned flour & fry until lightly browned on each side. Gently place the fish onto a baking tray. In a bowl mix together the breadcrumbs, crushed garlic, parsley & melted margarine. Press some of the breadcrumb mixture on top of each piece of fish to form a crust. Bake at 1800C for about 20 minutes until the fish is done & the crust is golden. In the meantime, fry the stir fry veggies until tender but still a little crispy & steam the baby potatoes until soft. Serve with the crusted line fish.
TIP: To include your portion of Flora
pro-activ, simply set aside your portion of stir fry veggies & baby potatoes once cooked, then melt 2 level teaspoons of Flora pro-activ over them.
6 Y A D
Breakfast
5g ook egg, c to v ti c -a Flora pro toast (5 g & e tt le e Om toast) -activ for Flora pro
Lunch
pasta & chicken to a m to Sundried
cipe) oklet for re of this bo ck a b to r (refe
1x fruit
Dinner
pro-activ) 0 g Flora (1 live oil ie p e ottag egar & o in v ic m a Classic C asil, bals lad with b Tomato sa
Snack of the
day
ro-activ g Flora p 5 h it w ad n bun spre Cinnamo 1x fruit
CLASSIC COTTAGE PIE Serves: 4 15 ml Flora Oil 1 onion, finely diced 3 carrots, peeled & diced 400 g extra lean beef mince 15 ml Robertsons Mixed Herbs 15 ml tomato paste 1 Knorr Beef Stock Pot 400 ml water Preheat oven to 2000C. Heat Flora Oil in a large frying pan & fry the onion & carrots until soft. Add the beef mince & fry for 5 minutes or until well browned. Stir in the mixed herbs & tomato paste, then add the Knorr Beef Stock Pot & water & allow to simmer for 15 minutes. To make the topping boil the potatoes in salted water until soft, then drain. Mash the potatoes with the margarine & milk until smooth. Spoon the mince mixture into an ovenproof casserole dish, then spread the mashed potato over the top. Bake in a preheated oven for 25 min until the top is golden brown.
TIP: To include your portion of Flora
pro-activ, simply melt 2 level teaspoons of Flora pro-activ over your portion of cottage pie, or make individual cottage pies & melt the Flora pro-activ into your portion of mash topping.
DAY 7
ro-activ g Flora p (5 ts e p m walnut cru et for recipe) namon & okl in c , a n a of this bo Ban r to back fe e (r ) ts e on crump
Breakfast
r (10 g ck peppe
Lunch
h bla soned wit a e s d a re ealth b of bread) Avo on h r 2 slices fo v ti c -a Flora pro 1 x fruit
Dinner
t roll ole whea h w d n a ntil soup ato and le Spicy tom tiv) ra pro-ac (10 g Flo
Snack of the
day
urt w fat yog
125 ml lo 1x fruit
QUICK TOMATO AND LENTIL SOUP Serves: 4 15 ml Flora Oil 2 garlic cloves, crushed 1 onion, chopped 3 fresh tomatoes, chopped 2 tins whole peeled tomatoes 7.5 ml balsamic vinegar 15 ml Robertsons Mixed Herbs 500 ml water 1 tin lentils, drained 100 ml reduced fat cream 5 ml sugar 4 wholewheat bread rolls Heat Flora Oil in a deep pot & gently fry the garlic & onion until soft. Add the fresh chopped tomatoes, balsamic vinegar & Robertsons Mixed Herbs & fry for a further 5 minutes stirring occasionally. Add the tinned tomatoes, water & lentils, stir well and bring to the boil, then turn down the heat & allow to simmer for 30 minutes, stirring occasionally. Stir in the the cream & sugar & allow to simmer for a further 5 minutes. Blend with a stick blender until smooth & serve with thick, crusty bread.
TIP: To include your portion of Flora
pro-activ, simply spread 2 level teaspoons of Flora pro-activ onto your wholewheat bread roll.
CHICKEN AND VEGETABLE CURRY Serves: 4 30 ml Flora Oil 125 ml onion, finely chopped 1 garlic clove, crushed 30 ml mild & spicy curry powder 15 ml plain flour 375 ml carrot, chopped 375 ml potato, cubbed 1 Knorr Chicken Stock Pot 300 ml water 500 g chicken breast fillet, cubed 250 ml frozen peas to taste salt & pepper Heat oil in a saucepan over a low heat, add the onion & cook for 2 -3 minutes. Add the garlic, curry powder & flour & continue to cook, stirring constantly, for a further 2 - 3 minutes. Add the carrot, potato & Knorr Chicken Stock Pot & water & bring to the boil. Cover & cook, stirring occasionally, for 10 - 12 minutes or until the vegetables are just cooked. Add the chicken & while continuing to stir, cook for a further 10 - 15 minutes. Stir in the peas, cook for a further 2 minutes or until the chicken is thoroughly cooked.
AL N O I T ADDI CIPES RE
Season to taste with salt & pepper & serve with basmati rice.
BUTTERNUT & LEEK SOUP Serves: 4 15 ml 3 ½ 1 kg 1 pinch 300 ml 200 ml 1
Flora Oil leeks, sliced onion, chopped butternut, cubed green apple, cored & chopped black pepper fat-free milk water sachet Knorr Honey & Mustard Chicken Dry Cook-in- Sauce
Heat oil in a large pot, add leeks & onion & sautĂŠ until they soften. Add butternut, apple & black pepper. Mix contents of the sachet of Knorr Chicken Honey & Mustard Dry Cook-inSauce, milk & water & add to the soup mix. Simmer for 25 - 30 min until the butternut is tender. Once cooked, place in a liquidiser & puree until smooth. Serve & garnish lightly with black pepper.
AL N O I T ADDI CIPES RE
SUNDRIED TOMATO AND CHICKEN PASTA Serves: 4 15 ml Flora Oil 1 onion, finely chopped 1 clove garlic, crushed 500 g chicken breast fillet, cubed 1 Knorr Chicken Stock Pot 300 ml water 4 courgettes, grated 250 g button mushrooms, sliced 100 g sundried tomatoes, chopped 250 g linguini, boiled & drained Parmesan cheese, for serving Heat Flora Oil in a pan & gently fry the onions until soft. Add the cubed chicken breast & fry until well browned. Add the Knorr Chicken Stock Pot & water, garlic, grated courgettes, button mushrooms & sundried tomatoes & stir well. Allow to simmer on a low heat for 8 minutes or until the chicken is tender & cooked through. Remove from heat & toss with the linguini. Serve topped with shaved Parmesan cheese.
AL N O I T ADDI CIPES RE
BANANA, CINNAMON & WALNUT CRUMPETS Serves: 4 250 ml 5 ml 5 ml 100 ml 250 ml 2
wholewheat flour baking powder cinnamon, ground walnuts, finely chopped fat-free milk very ripe bananas, mashed Flora Oil, for cooking Bananas, for serving
Place wholewheat flour, baking powder, cinnamon & walnuts in a bowl & stir until combined. Add the milk & banana & whisk until the mixture is smooth. Leave the mixture to stand for 30 minutes. Heat Flora Oil in a pan & place spoonfuls of crumpet mixture into the pan and fry for 3 - 4 minutes on each side, until golden brown & cooked through (Bubbles will appear on the surface of the crumpets when they are ready to be turned). Top warm crumpets with Flora pro-activ & serve with sliced banana.
AL N O I T ADDI CIPES RE
Notes
www.florastrongheart.co.za UL027652