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Cholesterol Lowering Guide Everything you need to know about cholesterol, including the steps you need to take to lower your cholesterol.
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About this guide What is the purpose of this guide? Only when your heart is working well can it effectively do its job, delivering oxygen to your muscles and vital organs. So it’s important that you do everything you can to keep it in good shape. And thanks to this starter kit, it’s easy to do! This guide is here to give you all the information and tools that you need to help you in your cholesterol lowering journey. By making some simple changes to your diet and lifestyle, you could be well on the way to lowering your cholesterol, thanks to Flora pro-activ.
progress against them, you can dramatically improve your chances of success! So be sure to keep your cholesterol diary with you every day, so that you can keep track of everything you do over the 3 week challenge! Last of all, we want to say big congratulations for taking the steps to moving towards a healthier lifestyle. And remember, the team at Flora pro-activ is here to support you along the way!
Good luck!
As part of this starter kit, you should have also received a Cholesterol Lowering Diary. We all know that by setting goals and monitoring your
Heart Foundation Tick: All products within the Flora pro-activ range have been independently tested and have met strict nutrition standards to earn the Heart Foundation Tick. For more information about the Tick, please visit: www.heartfoundation.org.au or www.heartfoundation.org.nz TickTM used under licence. 4
Introduction
The health of your heart can be impacted by a number of factors; some of which can’t be changed, such as your age, gender and ethnicity, but others that can be changed, such as diet, smoking and lifestyle. Cholesterol has been identified as one of the modifiable risk factors that can impact your heart health. The good news is that with the help of your doctor and some simple changes to your diet and lifestyle, you can manage your cholesterol. For some people, medication may be needed to lower cholesterol. Flora pro-activ is designed for people who are following a healthy diet & lifestyle to help lower their cholesterol.
Eating the right amount of Flora pro-activ (containing 2g plant sterols) every day, as part of a healthy lifestyle, can reduce your cholesterol by an average of 10% in 3 weeks. To achieve the best results and keep your cholesterol down, continue eating the recommended amount of Flora proactiv every day (which is 25g or one rounded tablespoon). And you don’t just have to spread it on bread to get your daily intake. Using it in your cooking, on vegetables and when baking also counts towards your daily amount.
Always ask your doctor’s advice on all areas of your cholesterol management. 5
Understanding Cholesterol Cholesterol is a waxy substance found in the blood and our body needs it for various functions. The cholesterol in our blood comes in two main forms, often called ‘good’ and ‘bad’ cholesterol. ‘Good’ or high density lipoprotein (HDL) cholesterol clears the blood vessels of cholesterol to improve the health of your heart. High levels in the blood are good. ‘Bad’ or low density lipoprotein (LDL) cholesterol can block your blood vessels which can negatively impact you heart health. High levels in the blood are bad. People with high cholesterol usually have high levels of the ‘bad’ LDL cholesterol in their blood. If you have any concerns about your cholesterol level or heart health, always contact your doctor.
How is cholesterol measured? Cholesterol is measured in units called millimoles per litre of blood, (mmol/litre or mmol/L). Ask your doctor for a blood test, which will determine an overall cholesterol level, as well as a breakdown of how much is ‘good’ HDL cholesterol or ‘bad’ LDL cholesterol.
What level should your cholesterol be? Target cholesterol levels in Australia are based on absolute cardiovascular risk, therefore we recommend discussing your target cholesterol levels with your GP, taking into account your overall cardiovascular risk. For people who have diagnosed cardiovascular disease and for those that are a high risk with two or more risk factors, then less than 4mmol/L is aimed for Total Cholesterol. For further information, please visit the Heart Foundation. The New Zealand Cardiovascular Guidelines Handbook recommends total blood cholesterol less than 4.0 mmol/L, for people with high cardiovascular risk. For further information, please visit the Heart Foundation.
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The Importance of Cholesterol Did you know...1 in 3 adults in Australia have high total cholesterol, but only 1 in 10 are aware of it? In 2011/12 the Australian Bureau of Statistics reported that 1 in 3 Australians (33%) had total high cholesterol levels, yet only 1/10 people were aware of iti. In Australia high total cholesterol was the second greatest attributor to the total burden of heart disease in 2010, accounting for more than a third of the total burdenii. Cardiovascular disease remains one of the leading causes of death worldwideiii. The average cholesterol levels of Australians and New Zealanders is too high (levels above 5.5mmol/L). The good news is that cholesterol can be greatly influenced by diet and lifestyle. If we all lowered our ‘bad’ LDL cholesterol by 10% through dietary changes, health experts estimate thousands of lives could be saved each year.
Other factors you can change are: Your blood pressure Being overweight, drinking too much alcohol, eating too much salt and other aspects of diet can affect your blood pressure. Take steps to control your blood pressure, such as speaking to your doctor, reducing the salt in your diet and making time to exercise regularly.
Aim for a healthy weight An increase in body weight can impact the risk of having heart health issues. Your waistline should be below 88cm (women) or below 102cm (men). National Health and Medical Research Council. Clinical Practice Guidelines for the Management of Overweight and Obesity in Adults. 2003. Canberra, ACT.
Australian Bureau of Statistics. Australian Health Survey 2011/12. Heart foundation High cholesterol statistics iii Australian Bureau of Statistics, Mar 2013, Causes of Death Australia, ABS cat. no. 3303.0 i
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Quit Smoking
Reduce Stress
If you are a smoker, the single most important thing you can do for your health is to quit. After a year your risk of having heart problems associated with smoking will be reduced. For more information about stopping smoking call the Quitline: AUS - 131 848 NZ - 0800 778 778
Life should not be a race against time. Sleep enough, eat healthily and exercise regularly. If you are stressed most of the time, take action and see your doctor.
Increase physical activity Being physically active has a small beneficial effect on cholesterol, as well as many other heart health benefits, including improved circulation and weight management.
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Food & Shopping A heart healthy diet is not only beneficial for cholesterol management but also your wellbeing. A heart-healthy diet is one that’s low in saturated fat and salt, high in fibre and full of nutritious foods like wholegrains, fruit, vegetables, healthy ‘good’ fats, lean meat and low fat dairy. Vegetables: Leafy greens and other
vegetables contain many different essential vitamins, minerals and fibre. Aim for 5 serves of different coloured vegetables each day. One serve is ½ cup (75g) of vegetables and these can be fresh, frozen or canned. Fruits: Fruit (fresh, canned in juice or
frozen) is an easy and tasty addition to a healthy diet that provides vitamins and dietary fibre. Aim for 2 pieces per day.
Good fats: People watching their
calories often end up cutting out all fat, including the good unsaturated fats. But there is room in a calorie-controlled diet for good fats from mono and polyunsaturated oils, margarine spreads, unsalted nuts, fish and other foods like avocado. 10
Replacing bad saturated fats with more good fats, like switching from butter to margarine spread, can have a positive effect on your cholesterol. Oily fish: Oily fish such as mackerel,
sardines, tuna, salmon and trout are high in protein and rich in omega-3 essential fatty acids, which are good for your heart. Aim for at least 2 serves of oily fish a week. Pulses and Legumes: Legumes are a source of protein and soluble fibre.
Examples include kidney beans, lentils, chick peas and butter beans. Great to add to curries, casseroles and salads. Wholegrains: Make half of your grains
wholegrain, and choose wholegrain breads, breakfast cereals, brown rice and wholegrain pasta. These include wholegrain wheat, barley, rye and oats.
Making Healthy swaps Here are some practical tips on healthier options you can make when choosing foods in the supermarket. These options aim to help you cut back on the ‘bad’ fats and eat more ‘good’ fats. Instead of
Choose 3
Butter
Margarine spreads such as Flora that are made from mainly unsaturated vegetable oil
Full cream milk
Reduced-fat or skim milk
Full fat cheese e.g. camembert, brie
Low fat cottage cheese, reduced fat ricotta cheese, cheeses with the Heart Foundation Tick
Cream
Low-fat yoghurt
Chips
Plain, unsalted nuts e.g. peanuts, cashews, almonds, walnuts and hazelnuts
Sausages or fatty meats
Lean meat, skinless chicken or oily fish, Make sure you trim all visible fat off from meat cuts before cooking.
Salad garnishes e.g. croutons
Mixed seeds e.g. sunflower, pumpkin and sesame. They also taste good on breakfast cereal
Pastries and cakes
Thin sliced fruit toast
Toasted museli
Untoasted museli 11
Exercise and lifestyle
Everyday exercise Try to do 30 minutes of moderate exercise a day. You can break it into three 10 -minute sessions throughout the day if you like. Start with what you can and build your way up, you’ll be surprised by how responsive your body is!
Even everyday activities can be turned into moderate exercise: l l l l
Walking Gardening House work Washing the car
The more active you are the better. Quick tricks that really help: l l l
l
Take the stairs instead of the escalator Get off the bus a stop early and walk Park the car further from where you’re going Walk briskly instead of strolling
There are also simple changes you can make to your lifestyle: l l l l
Avoid smoking Maintain a healthy weight Limit alcohol consumption Learn to control stress and relax
* For more information about stopping smoking call the Quitline: AUS: 131 848 NZ:0800 778 778 12
The Flora pro-activ range The Flora pro-activ range with plant sterols is perfect if you want to lower your cholesterol absorption and follow a healthy diet and lifestyle.
How does Flora pro-activ work? Flora pro-activ is enriched with plant sterols which are found naturally in small amounts in everyday food. Although we eat plant sterols in these everyday foods, the amount we eat is typically not enough to have a significant effect on cholesterol. Eating foods enriched with plant sterols as part of a healthy diet is an effective way to lower cholesterol, as these contain concentrated amounts of plant sterols that make it easy to eat the most effective amount.
How do they work? When eaten in high enough quantities, plant sterols work to decrease our cholesterol absorption from food. The cholesterol that is not absorbed is removed from the body. As a result less cholesterol circulates in our system. For optimal results to lower your cholesterol, you need to eat the recommended 2g plant sterols every day. This amount is found in 25g or 1 tablespoon of Flora pro-activ.
Flora pro-activ spreads: • Contain plant sterols that are clinically proven to lower cholesterol • Provide good polyunsaturated fats • Are lower in bad saturated fats compared to butter 13
Meet the Flora pro-activ family The number one selling spread in the market to lower cholesterol since 1999, Flora pro-activ contains plant sterols and is an easy and tasty way to help manage cholesterol, as part of a healthy lifestyle.
Flora pro-activ Original
Is ideal for all kitchen applications – spreading, cooking, melting, shallow frying and baking.
Flora pro-activ Light
Contains half the fat of butter or margarine. Use it for spreading and melting, but not baking or frying*.
Flora pro-activ Buttery
Is churned with real buttermilk for a great buttery taste- a healthier alternative to butter. Use it for cooking, spreading and baking.
Flora pro-activ Olive Oil
For a taste of the Mediterranean is suitable for spreading and melting, but not baking or frying*.
Flora pro-activ Ultra Light
Contains only 22.7% fat, which is 70% less fat than butter or margarine! Use it for spreading and melting, but not baking or frying*. *Cooking and baking with this product may give less than optimal results as the product contains less fat. For best results in these applications, it is recommended that you use Flora pro-activ Original or Flora pro-activ Buttery 14
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3 week challenge The Flora pro-activ 3 week challenge is designed to show how using Flora pro-activ as part of a healthy diet and lifestyle will help reduce your cholesterol in just 3 weeks.
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The 3 week challenge The Flora pro-activ 3 week challenge is designed to show how using Flora pro-activ with plant sterols as part of a healthy diet and lifestyle will help reduce your cholesterol in just 3 weeks. Just follow 3 simple steps and see the difference!
Step 1: Have your cholesterol
measured by your doctor (after fasting) and record the result in the table.
Step 2: Use 25g of Flora
pro-activ spread everyday for 3 weeks, as part of a healthy diet and lifestyle. This is roughly the amount you would use on 3 slices of bread but you can also use Flora pro-activ in cooking and baking.
Step 3: After 3 weeks, measure your cholesterol with your doctor (after fasting) again. Record and compare your results, keep up the good work! For optimal results and to keep your cholesterol down, continue using the recommended amount of Flora pro-activ every day.
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Keep it interesting Healthy eating doesn’t have to be boring! Visit www.floraproactiv.com.au or www.floraproactiv.co.nz for heart healthy recipe ideas. Try and experiment with a new recipe once a week so you don’t get stuck in a food rut. Did you know you can use Flora pro-activ in cooking and baking too?
Keep it up! If you have been following the tips in this booklet for the last 3 weeks, not only have you made a positive change for your cholesterol level but hopefully you’re also feeling a bit fitter and healthier overall. Sticking to change can be hard but keep at it… don’t worry if you have the occasional slip – it happens to everyone, and it’s no reason to give up your good habits entirely. The main thing is that most days you are sticking to your new healthy diet and lifestyle.
Make sure you go back to your health care professional with this diary to get your cholesterol rechecked - and understand what difference your hard work has made to your cholesterol level. Discuss about the changes you have made and agree how you will stick to your plan long-term.
For cholesterol lowering tips and recipes visit www.floraproactiv.com.au or www.floraproactiv.co.nz
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The 3 week challenge goals Target
My Results
Dates Cholesterol *Total cholesterol target should be discussed with your GP.
Using the advice in this booklet and guidance from your health care professional, set some specific goals on the changes you will make to your diet & lifestyle to lower cholesterol.
My Goals Exercise (eg, start swimming once a week and brisk walking for 30 minutes every other day)
Eat less of (eg, reduce bad saturated fats like cakes and pastries - try a piece of fruit or a tub of reduced fat yoghurt instead)
Eat more of (eg, have at least 2 serves of fruit and 5 serves of vegetables every day)
My key food swaps (eg, use Flora pro-activ spread instead of butter and switch from full fat cheese to reduced or low fat cheeses)
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Top Tip! Keep your goals realistic and look for small changes you can incorporate into your everyday life – setting goals which are too stretching can make them difficult to stick to, so strike a balance.
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Week 1 Try this week: Flora pro-activ Flora pro-activ is a simple and effective change you can make to your diet that is really effective in lowering your cholesterol.
Why not‌. Try swapping your regular spread or butter for Flora pro-activ Buttery? With a rich buttery taste and creamy texture, you’ll be surprised at how tasty cholesterol lowering can be. As well as using Flora pro-activ on sandwiches or toast, why not melt some on your vegetables with your evening meal or use it in baking? The plant sterols in Flora pro-activ are clinically proven to lower cholesterol by up to 10%, but remember, you need to keep on using Flora pro-activ every day to maintain your new lower level.
My Goals this week
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SUnDAY
SATURDAY FRIDAY THURSDAY
WEDnESDAY TUESDAY MOnDAY BREAKFAST LUnCH DInnER SnACKS DRInKS ExERCISE
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Week 2 Try this week: Flora pro-activ If you want a quick 10-minute exercise or activity, try some of these: Take the stairs l Park the car further away from your destination l Get off the bus a stop earlier l Take a brisk walk before breakfast l Cycle on an exercise bike while watching TV l
Do some vigorous gardening l Use a pedometer and try to take more steps each day l Dance around to a CD or tape l Swim during your lunch hour l Learn to control stress and relax l
Find something that you enjoy doing so that you will be more likely to stick to it. Record your activity and try to do a little more each day! My Goals this week
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SUnDAY
SATURDAY FRIDAY THURSDAY
WEDnESDAY TUESDAY MOnDAY BREAKFAST LUnCH DInnER SnACKS DRInKS ExERCISE
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Week 3 Try this week: Cut down bad habits Limit alcohol Drinking alcohol within limits can be enjoyable, but too much can be bad news for your health. When it comes to drinking, there is no safe level. The National Health and Medical Research Council (NHMRC) Australia recommends that adults should limit the amount to no more than 2 standard drinks per day 1.
Give up smoking To stop smoking is one of the most important decisions you can ever make for your heart, even if you have smoked for years. You will start to see the benefits the minute you stop: you will get your breath back, your circulation will start to improve and in the long term it will help to keep your heart healthy.
Try to manage your stress level Although stress is not directly related to serious heart problems, unfortunately, the way some of us cope with stress, like smoking, eating junk food or drinking too much alcohol, can also affect heart health. Therefore it is important to learn healthy ways of coping with stress, such as by keeping active, maintaining a healthy diet and learning how to relax. If you are stressed most of the time, take action and see your doctor.
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SUnDAY
SATURDAY FRIDAY THURSDAY
WEDnESDAY TUESDAY MOnDAY BREAKFAST LUnCH DInnER SnACKS DRInKS ExERCISE
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3
week cholesterol lowering challenge
1
Week
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Follow this plan to lower your cholesterol within 3 weeks. Flora pro-activ contains plant sterols that are clinically proven to lower cholesterol by up to 10% in 3 weeks when combined with a healthy diet and lifestyle. Read on for more tips and advice to help you on your cholesterol lowering journey.
1 Go for it! Enjoy healthy eating. A diet based on many different foods is both more interesting and more enjoyable. Sitting down to a meal and sharing it with family and friends makes eating pleasurable and often allows a more healthy and varied diet. Try to avoid situations where food is eaten on the run and viewed merely as necessary fuel.
2 Exercise everyday.
Try to do 30 minutes of moderate exercise a day. You can break it into three 10-minute sessions throughout the day if you like. Start with what you can and build your way up, you’ll be surprised by how responsive your body is!
4 Take a 30 min brisk walk. Find time in the day whether it’s winter or summer, sunny or raining. Just dress appropriately. It’ll be easier to make the time once you get into the habit. Most of all enjoy it.
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Try swapping your regular spread for Flora pro.activ Buttery. With a rich buttery taste and creamy texture, you’ll be surprised at how tasty cholesterol lowering can be. As well as using on sandwiches or toast, why not melt some on your vegetables or jacket potato with your evening meal?
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need some inspiration in the kitchen? Visit www.floraproactiv.com.au or www.floraproactiv.co.nz for lots of yummy recipes all including Flora pro-activ.
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Take the stairs instead of the escalator. It may be tougher at first but it’s an excellent way of getting regular exercise without having to plan.
7 Congratulations!
You’re on track to lowering your cholesterol.
Keep your goals realistic and look for small changes you can incorporate into your everyday life – setting goals which are too stretching can make them difficult to stick to so strike a balance.
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Week
2
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Get your 2 fruit and 5 veg a day. Eat a variety of fruit and vegetables to get a lot of your vitamins, minerals and fibre you need. The more colourful your meals are, the more likely you are to be getting the nutrients you need.
9 Include plant sterols in your diet.
Plant sterols are found at low levels in everyday foods like vegetable oils, unsalted nuts, seeds, grain products, fruit and vegetables. But to get a significant cholesterol lowering effect, you need to eat foods enriched with plant sterols like Flora pro.activ.
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Get cycling again. Choose a safe route. It’s surprising how much is within striking distance on a bike. Soon you might even be cycling to work.
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Try to manage your stress level.
Some stress if good and a natural part of life but too much stress is bad for your heart. Look after yourself by recognizing the triggers of your stress and by finding ways to relax in these situations.
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Even everyday activities can be turned into moderate exercise. Think of walking, gardening, house work, washing the car.
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Choose low fat dairy foods. Skim or low fat yogurt and reduced fat cheese. Use low fat yoghurt or light sour cream instead of cream when cooking or making desserts.
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Spread Flora pro.activ spread on a sandwich. All you need is 25g (1 tablespoon). Three portions a day, eaten with your meal, is all you need to get the recommended amount of plant sterols (2g per day). Try it on a sandwich or stirred into hot vegetables.
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Week
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Get plenty of fibre in your diet. Swap white bread and pasta for brown and wholegrain varieties. Oats, vegetables, fruits and pulses such as beans and lentils are also great sources of fibre.
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Be creative with Flora pro-activ spreads. Why don’t you try topping your jacket potato or vegetables to help you get your 25g a day.
17 Know your fats.
Saturated fats such as those found in butter, full fat dairy and fatty meat should be avoided or at least limited because they can increase your level of bad cholesterol. Polyunsaturated and mono -unsaturated fats are healthier and can be found in foods such as unsalted nuts, seeds, avocado, margarine spread and oily fish.
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Simple changes you can make to your lifestyle. - Avoid smoking - Maintain a healthy weight and shape - If you drink alcohol, do it in moderation - Learn to control stress and relax
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Try to use seed or nut oils instead of butter. Oils from seeds and nuts are rich in unsaturated fats. Switch from butter to a good quality margarine spread based on vegetable oils, such as Flora pro.activ, which is made from these fats.
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Manage serving portions. When it comes to filling your plate, half should be filled with vegetables or salad, two-thirds of the other half in carbohydrate foods (preferably wholegrain), and the small space left with lean meat, fish or other protein foods.
The more active you are the better. - Get off the bus a stop early and walk - Park the car further from where you’re going - Walk briskly instead of strolling
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4
Week
Congratulations, you did it! now keep it low!
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You’ve lowered your cholesterol. To keep your cholesterol at a lower level, continue with your new routine and ensure you get your 25g every day.
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Opt for fish and poultry over fatty meat products. Replace fatty meat and meat products with beans, legumes, lentils, fish, skinless poultry or lean meat. Try substituting some meat with beans or lentils.
Time to relax. Try to reduce your stress levels. Take a brisk walk, go cycling, go to yoga or meditation classes.
Eat no more than five grams of salt a day. Experiment with herbs and spices instead and avoid salty snacks like chips.
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Go swimming. Swimming is a brilliant aerobic non-impact exercise. Why not try and get out at lunchtime or if not after work.
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Snack on nuts and seeds instead of cakes and biscuits.. Why not make up your own mix of seeds, unsalted nuts and dried fruit for healthy snacking at your fingertips?
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now that you’ve lowered your cholesterol you need to keep it low. Stay active, eat a healthy diet, get plenty of exercise and include plant sterols in your diet. For more tips and advice on how to keep your cholesterol low visit www.floraproactiv.com.au or www.floraproactiv.co.nz 35
Healthy Recipes
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TIP
Add a dash of chilli sauce ice to add some sp s. an be to the
Breakfast Bruschetta
nutritional Information
Per 100g
Per Serve
Energy (kJ)
363
1973
Protein
4.6
25.2
Total Fat (g)
2.4
13.2
Saturated Fat (g)
0.6
3.1
Carbohydrates (g)
10.8
59.0
Total Sugars (g)
2.9
15.5
Dietary Fibre (g)
3.1
17.1
Sodium (mg)
260
1413
Flora pro-activ per Serve (g) 38
10
Ingredients • 20 g ( 1 tablespoon) Flora pro-activ Original / Buttery • 2 lean rashers short cut bacon, trimmed and chopped • 1 red onion, sliced • 2 tablespoons no added salt tomato paste • 400 g can whole peeled tomatoes • 2 teaspoons Worcestershire sauce • 420 g can cannellini beans, rinsed and drained • 2 slices wholemeal sourdough bread, toasted Extra: Freshly chopped parsley, to serve
Preparation 1. Heat the Flora pro-activ in a non-stick saucepan over a medium heat. Add bacon and cook, stirring occasionally, until golden. Reduce heat to low, stir in the onion and cook until it softens, 3-5 minutes 2. Add the tomato paste, tomatoes and Worcestershire sauce and stir until the mixture comes to the boil. Add the cannellini beans and simmer, stirring occasionally for 5 minutes. 3. Serve on toasted sourdough and sprinkle with parsley.
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TIP
Creamy Eggs with Smoked Salmon & Dill
Smoked sliced trout would be delicious.
nutritional Information
Per 100g
Per Serve
Energy (kJ)
612
1589
Protein
11.0
28.6
Total Fat (g)
8.5
22.0
Saturated Fat (g)
2.4
6.4
Carbohydrates (g)
6.4
16.6
Total Sugars (g)
1.7
4.5
Dietary Fibre (g)
0.6
1.5
Sodium (mg)
377
979
Flora pro-activ per Serve (g) 40
10
Ingredients • • • • • •
½ cup (125ml) low fat milk 20g (1 tablespoon) Flora pro-activ Original / Buttery 4 eggs, lightly beaten 1 tablespoon chopped dill 2 slices wholegrain and oat bread, toasted 70g sliced smoked salmon
Extra: Freshly ground black pepper, optional
Preparation 1. Place 2 teaspoons of Flora pro-activ and milk in a saucepan over a low heat. Wait until the milk becomes hot and allow Flora pro-activ to melt. 2. With a spatula, stir in the lightly beaten eggs into the milk and Flora pro-activ mixture. Gently lift and fold the egg until the egg is creamy and has set. Stir in the dill. 3. Spread toast with the remaining Flora pro-activ. 4. Serve the egg on toast with smoked salmon and ground black pepper.
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TIP
Buy good e parmesan of f th e at gr d block an it very finely.
Ricotta Veggie Pies
nutritional Information
Per 100g
Per Serve
Energy (kJ)
385
871
Protein
5.9
13.4
Total Fat (g)
5.8
13.2
Saturated Fat (g)
2.4
5.5
Carbohydrates (g)
3.5
8.0
Total Sugars (g)
2.1
4.9
Dietary Fibre (g)
1.1
2.4
Sodium (mg)
96
218
Flora pro-activ per Serve (g) 42
5
Ingredients Pies • 20g (1 tablespoon) Flora pro-activ Original / Buttery • 1 cup diced gold sweet potato • 1 cup diced green zucchini • 2 cloves garlic, chopped • 2 teaspoons cumin • 200g low fat ricotta cheese • 3 eggs • 6 mini-Roma tomatoes, halved lengthways • 10 g finely grated Parmesan cheese Tomato Salsa • 8 mini-Roma tomatoes, chopped • ½ cup basil leaves, shredded
Preparation 1. Preheat oven to 180°C. Grease 4 x 150mL non-stick muffin cups with Flora pro-activ. 2. Heat Flora pro-activ in a non-stick frying pan. Add the sweet potato and cook, stirring, 2-3 minutes. Add the zucchini and cook stirring for 1-2 minutes. Stir in the garlic and cumin and cook for a further 1-2 minutes. Cool. 3. Beat the ricotta in a bowl with a hand held mixer until smooth. Add the eggs one at a time beating well after each addition. Stir in the cooled vegetable mixture. 4. Spoon mixture evenly into the prepared muffin cups. Place three of the halved tomatoes on each pie, skin side down. Sprinkle with cheese. 5. Bake for 25 minutes until well puffed and golden. Cool in tin for a few minutes before transferring them to a wire cooling rack. The pies will shrink while cooling. 6. To make the salsa, toss the tomatoes with basil. Serve warm or cold with the salsa. 43
TIP
ts Toasted pine nu ch would add crun sprinkled over . the vegetables
Salmon with Dill Buttery Sauce
nutritional Information
Per 100g
Per Serve
Energy (kJ)
410
1598
Protein
9.3
36.1
Total Fat (g)
5.4
20.9
Saturated Fat (g)
1.3
5.0
Carbohydrates (g)
3.0
11.8
Total Sugars (g)
2.1
8.0
Dietary Fibre (g)
0.5
2.0
Sodium (mg)
40
156
Flora pro-activ per Serve (g) 44
10
Ingredients • • • • • • • • •
2 teaspoons sunflower oil 4 x 150g skinless salmon fillets 2 bunches asparagus, trimmed 40g (2 tablespoons) Flora pro-activ Buttery 2 tablespoons plain flour 1½cups (375ml) reduced fat milk 2 tablespoons chopped dill 2 cups butter lettuce leaves 1 red capsicum, sliced
Extra: Lemon cheeks for serving
Preparation 1. Brush salmon with oil and grill or barbecue salmon as desired. When cooked, wrap loosely in foil to rest. 2. Grill, barbecue or steam asparagus as liked and keep hot. 3. To make the sauce, melt Flora pro-activ in a saucepan, add flour and cook for 1 minute, stirring constantly. Remove from the heat and gradually stir in the milk until smooth. Return to the heat and stir constantly until the sauce thickens and comes to the boil. Cook, stirring for a 2-3 minutes. Stir in the dill. 4. Serve the salmon with dill sauce, asparagus, lettuce, capsicum and lemon.
45
TIP
Make a chicken tituting risotto by subs and the marina mix n ke ic parsley with ch r. and coriande
Seafood Risotto
nutritional Information
Per 100g
Per Serve
Energy (kJ)
396
2260
Protein
7.0
40.1
Total Fat (g)
2.5
14.1
Saturated Fat (g)
0.5
3.0
Carbohydrates (g)
10.3
58.7
Total Sugars (g)
1.6
9.3
Dietary Fibre (g)
1.3
7.3
Sodium (mg)
181
1034
Flora pro-activ per Serve (g) 46
10
Ingredients • 40g (2 tablespoons) Flora pro-activ Original / Buttery • 2 onions, sliced • 1 cup Arborio rice • 2 cups (500ml) salt reduced chicken stock • 200g canned (no added salt) tomato pieces • 1 tablespoons smoked paprika • 2 cups frozen peas • 500g seafood marinara mix • ¼ cup finely chopped parsley • 2 limes or lemons, quartered Salad • 2 cups mixed salad leaves • 1 carrot, sliced • 2 tablespoons balsamic dressing
Preparation 1. Heat one tablespoon Flora pro-activ in a large saucepan over a medium heat. Add the onion and rice and cook, stirring for 2 minutes. Stir in the stock, tomato, and paprika and bring to the boil. Reduce the heat to low and cover the saucepan. Cook for 20 minutes, stirring the risotto every 5 minutes. Stir in the peas for the last 5 minutes of the cooking time. 2. Heat the remaining Flora pro-activ in a large non-stick frying pan over a medium heat. Place the larger pieces of seafood in the pan first and cook until golden, turning while cooking. Add the smaller pieces and stir until cooked. 3. Gently stir the seafood and half the parsley through the risotto. 4. To make the salad, toss together the lettuce, carrot and dressing. 5. Serve with salad, lime or lemon wedges and the extra parsley on the side for sprinkling on the risotto. 47
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e You can make th ng si es quantity of dr ill st it if preferred, tastes great.
Asian Chickpea & Rice Salad
nutritional Information
Per 100g
Per Serve
Energy (kJ)
419
1113
Protein
3.1
8.2
Total Fat (g)
3.2
8.5
Saturated Fat (g)
0.7
1.8
Carbohydrates (g)
13.6
36.0
Total Sugars (g)
2.7
7.2
Dietary Fibre (g)
2.2
5.9
Sodium (mg)
163
433
Flora pro-activ per Serve (g) 48
10
Ingredients • ½ cup white long grain rice • 400g can chickpeas • 40g (2 tablespoons) Flora pro-activ Original • 1 large brown onion, sliced • 1 large red capsicum, chopped • 4 flat mushrooms, sliced at the last minute • 1 tablespoon finely chopped ginger • 1 cup chopped coriander Sauce 2 tablespoons sweet chilli sauce ½ cup lime juice ½ cup finely shredded mint Extra: Lime wedges to serve
Preparation 1. Cook rice according to pack directions. If using gentle boil method, drain well. 2. Drain and rinse chickpeas. Heat Flora pro-activ in a non-stick frying pan and stir fry onion and capsicum for 2 minutes. Add mushrooms and stir fry for a further 2 minutes. Add ginger and stir fry for another 2-3 minutes until vegetables are cooked. Remove from heat and stir in coriander. 3. To create dressing, combine sweet chilli sauce, lime juice and mint. 4. To serve, mix together the rice, chickpeas, vegetables and dressing before you serve, and garnish with the lime wedges.
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Add beans to the peas for e some extra tast and vegetable goodness.
Rosemary Crusted Lamb Roast with Minted Vegetables
nutritional Information
Per 100g
Per Serve
Energy (kJ)
416
3641
Protein
11.2
98.1
Total Fat (g)
4.0
35.0
Saturated Fat (g)
1.6
14.0
Carbohydrates (g)
3.9
34.4
Total Sugars (g)
1.6
13.7
Dietary Fibre (g)
1.4
11.9
Sodium (mg)
85
744
Flora pro-activ per Serve (g) 50
10
Ingredients • • • • • • • • • •
1.6 kg leg lamb, remove all visible fat 2 slices soy and linseed bread 2 tablespoons rosemary leaves 60g (3 tablespoons) Flora pro-activ Original / Buttery 1½ cups (375ml) salt reduced chicken stock 3 carrots cut into chunks 1 sweet potato, cut into chunks 3 Roma tomatoes cut in half 3 cups frozen peas ½ -1 cup torn mint leaves
Extra: Serve the lamb with sliced wholemeal sourdough to soak up the delicious juices.
Preparation 1. Preheat oven to 180°C. Trim all visible fat off the lamb. 2. Break the bread into pieces and crumb in a small food processor. Add the rosemary and process until the rosemary is finely chopped. Add Flora pro-activ and process until well mixed. Press mixture onto the top and sides of the lamb. 3. Place the lamb into a roasting pan, pour in the stock and arrange the vegetables around the lamb. Cook for 1½-2 hours or until cooked, basting the lamb and vegetables every 30 minutes. Add the tomatoes after 1 hour of cooking. Remove from the oven when the crust is golden. 4. Place the peas in a small amount of boiling water and cook until they are bright green. Drain and mix into the other vegetables. 5. Carve the lamb and serve with the vegetables and juice. Garnish with Mint.
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Add a fresh lime wedge for some zing
Chicken, Chive & Corn Fritters
nutritional Information
Per 100g
Per Serve
Energy (kJ)
553
1648
Protein
8.3
24.7
Total Fat (g)
7.8
23.3
Saturated Fat (g)
2.0
5.8
Carbohydrates (g)
6.6
19.8
Total Sugars (g)
1.7
4.9
Dietary Fibre (g)
1.2
3.7
Sodium (mg)
120
358
Flora pro-activ per Serve (g) 52
5
Ingredients Fritters • 300g chicken breast fillets, trimmed • 2 eggs • ¼ cup chopped chives • 1 cup no added salt corn kernels • ¼ cup self-raising flour • 20g (1 tbsp) Flora pro-activ, melted • 2 tbsp reduced fat milk Salad • ½ cup no added salt corn kernels • 1 cup halved grape tomatoes • 1 small avocado, sliced • 1 tbsp chopped chives, extra • 1 cup baby rocket leaves
Dipping Sauce • ¼ cup no-fat plain yoghurt • 1 tbsp chopped chives
Preparation 1. Slice the chicken breast in half through the centre horizontally. Cook the chicken in a large non-stick frying pan over a medium heat until golden and cooked, 2-3 minutes on each side. Remove pan from the heat and cover to rest. 2. Whisk eggs in a mixing bowl and mix in extra chives, corn, flour, melted Flora pro-activ and milk. Shred the chicken and add to the mixture. Using half the fritter mixture, spoon four even fritters into the pan and cook over a medium heat for 3-4 minutes on each side until golden and cooked. Keep warm. Cook the remaining fritters as with the first four. 3. Create a side salad by combining corn kernels, tomatoes, avocado, chives and rocket. 4. Mix yoghurt and chives to create a delicious dipping sauce. 5. Serve fritters hot with the side salad and yoghurt and chive sauce. 53
Pistachio, Oat & Almond Biscuits
TIP
tively, Wrapped attrac ake m ts ui these bisc ra fo ft gi l a delightfu y. rt pa dinner
nutritional Information
Per 100g
Per Serve
Energy (kJ)
2078
520
Protein
12.0
3.0
Total Fat (g)
32.3
8.1
Saturated Fat (g)
2.9
0.7
Carbohydrates (g)
37.5
9.4
Total Sugars (g)
33.0
8.3
Dietary Fibre (g)
5.1
1.3
Sodium (mg)
28
7
Flora pro-activ per Serve (g) 54
1
Ingredients • • • • • • • • •
3 teaspoons Flora pro-activ Original / Buttery 1 teaspoon honey 1 cup flaked almonds ¼ cup traditional wholegrain oats ½ cup caster sugar 1 egg white ¼ cup extra flaked almonds ¼ cup pistachio kernels ½ - 1 teaspoon icing sugar, sifted for serving
Preparation 1. Place Flora pro-activ and honey in a microwave safe bowl and melt on 20 per cent (low) power for 30-40 seconds. 2. Place the almonds, oats and sugar in the bowl of a food processor and process for 30 seconds or until fine. With the mixer running, pour in the egg white and honey mixture and process for 40 seconds or until the mixture forms a smooth paste. Transfer mixture to a small bowl, cover and refrigerate for 1 hour. 3. Preheat oven 150°C and line a baking tray with baking paper. 4. Roughly chop the extra almond flakes and pistachios and mix well to combine. Shape the mixture into small balls and slightly flatten. Roll in the combined almonds and pistachios, pressing the nuts firmly into the mixture. Place on the baking tray and bake for 20 minutes or until the biscuits are lightly browned. Cool on the baking tray before serving, and then sprinkle lightly with icing sugar. 5. Serve with a pot of tea.
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dual Freeze in indivi n pieces, so you ca e in th thaw and warm r. microwave late
Raspberry Bread
nutritional Information
Per 100g
Per Serve
Energy (kJ)
1220
899
Protein
5.9
4.4
Total Fat (g)
14.1
10.4
Saturated Fat (g)
2.8
2.1
Carbohydrates (g)
33.6
24.7
Total Sugars (g)
17.7
13.0
Dietary Fibre (g)
3.7
2.7
Sodium (mg)
269
198
Flora pro-activ per Serve (g) 56
10
Ingredients ¾ cup plain flour ¾ cup wholemeal plain flour ½ cup hazelnut meal 2 teaspoons baking powder ½ teaspoon bicarbonate of soda ½ cup caster sugar 2 eggs lightly beaten ¼ teaspoon vanilla extract 120g (5 tablespoons) Flora pro-activ Original / Buttery, melted and cooled • 1½ cups frozen raspberries, thawed • 2 tablespoons reduced fat milk • • • • • • • • •
Preparation 1. Preheat oven to 150°C. Lightly grease a medium 21.5 x 11.5 x 5.5cm loaf pan with Flora pro-activ. 2. Place flours, hazelnut meal, baking powder, bicarbonate soda and caster sugar into the bowl of an electric mixer. To combine, mix on low speed for about 1 minute. If using a hand beater, mix the dry ingredients using a wire whisk until evenly blended. 3. Add lightly beaten eggs, vanilla and melted Flora pro-activ. Beat on medium speed for 3 minutes. Remove the bowl from mixer and fold in the raspberries and milk by hand. 4. Pour mixture into the prepared tin. Bake for 1 hour or until a skewer inserted in the centre comes out clean. Cool in the tin. Slice into 12 pieces, serve plain or spread with Flora pro-activ Buttery.
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Choc-Hazelnut Cup Cakes with Choc-Raspberry Sauce
es in Make the cupcak an in e advance, stor r and airtight containe ave w ro ic warm in the m g– in rv just before se . us io lic they’ll be de
nutritional Information
Per 100g
Per Serve
Energy (kJ)
1090
677
Protein
7.1
4.4
Total Fat (g)
14.8
9.2
Saturated Fat (g)
3.1
1.9
Carbohydrates (g)
23.9
14.8
Total Sugars (g)
17.2
10.7
Dietary Fibre (g)
2.4
1.5
Sodium (mg)
128
80
Flora pro-activ per Serve (g) 58
5
Ingredients • 40g (2 tbsp) Flora pro-activ Original/Buttery • 2 tsp low fat milk • 2 eggs, lightly beaten • 1 tsp vanilla extract • ½ cup pure icing sugar, sifted with: • ¼ cup self-raising flour • ½ cup hazelnut meal • ¼ cup cocoa powder, blended with • 60ml (¼ cup) hot water and cooled Sauce For Serving • 2 tsp cocoa powder • 1 cup fresh or frozen thawed raspberries • 2 tsp sugar • 2 tbsp reduced fat cream • ½ cup fresh or frozen raspberries • ½ tsp icing sugar • ½ tsp arrowroot
Preparation 1. Preheat oven to 150oC. Brush 8 x 100ml capacity non-stick muffin tins with melted Flora pro-activ. 2. Place Flora pro-activ, milk, egg, vanilla, icing sugar, flour, hazelnut meal and blended cocoa powder in a mixing bowl and beat with a hand held mixer 1-2 minutes. Spoon mixture evenly into the prepared tins. Bake for 20-25 minutes or until a skewer inserted in the centre comes out clean. Cool for 5 minutes before transferring to a cooling rack. 3. To make the sauce, blend the cocoa powder and sugar with 2 tablespoons hot water. Place the raspberries, blended cocoa and sugar and ½ cup (125ml) water into a saucepan over a medium heat. Stir, while bringing to the boil, and reduce the heat to low. Blend the arrowroot with a little water, add to the sauce and stir for 1-2 minutes or until the sauce has thickened slightly. 4. Sieve sauce to remove the raspberry seeds. Cool. 5. Serve cupcakes with the sauce, cream and extra raspberries. Sprinkle with icing sugar 59
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Cherry Almond Cake
made by Vanilla sugar is vanilla bean adding a dried sugar, to a jar of caster extra an or you can add ster sugar ca of on tablespo vanilla and ½ teaspoon pe. ci extract to this re
nutritional Information
Per 100g
Per Serve
Energy (kJ)
811
1169
Protein
4.0
5.7
Total Fat (g)
7.4
10.6
Saturated Fat (g)
2.0
3.0
Carbohydrates (g)
27.5
39.7
Total Sugars (g)
19.3
27.9
Dietary Fibre (g)
1.0
1.4
Sodium (mg)
90
129
Flora pro-activ per Serve (g) 60
7.5
Ingredients • 60g (3 tablespoons) Flora pro-activ Original / Buttery • ¼ cup caster sugar • 1 tablespoon vanilla sugar • Zest of 1 lemon • 2 eggs, separated • ½ cup self-raising flour • ½ cup almond meal • 670g jar morello pitted cherries, drained Extras: 8 small scoops reduced fat ice cream for serving
Preparation 1. Preheat oven to 180°C. Brush a 20 cm fluted flan dish with melted Flora pro-activ. 2. Cream Flora pro-activ, sugar and vanilla sugar until light and creamy. Beat in the lemon zest. Gradually beat in the egg yolks. Whisk the egg whites and fold into the creamed mixture alternatively with the flour and almond meal. Spread mixture into the prepared dish. 3. Arrange cherries over the top of the mixture, creating an even pattern. Place the remaining cherries to the side. 4. Bake for 20-25 minutes or until a skewer inserted in the centre comes out clean. Cool. 5. Serve warm or cold with ice cream and left over cherries, either whole or chopped and swirled through the ice cream.
61
Helpful links and Contacts Where can I find more information on healthy eating for my heart? Australia national Heart Foundation of Australia www.heartfoundation.org.au Phone: 1300 36 27 87 Dietitians Association of Australia www.daa.asn.au Find an ‘Accredited Practising Dietitian’ www.daa.asn.au Phone: 1800 812 942 national Cholesterol Education program of Australia www.ncepa.com.au
new Zealand national Heart Foundation of new Zealand www.heartfoundation.org.nz Phone: 0800 863 375 Dietitians new Zealand www.dietitians.org.nz