Cholesterol cutting ideas

1. Eat 3 c. beans/week (most dry beans - 1/4c have about 14 g. fiber, and lots of protein)
2. Eat less cheese, butter and egg yolks.
3. Eat more complex carbs, like brown rice, quinoa, whole grains, bran instead of white rice, white potatoes, pasta
4. Eat less white sugar, flour, alcohol.
5. Exercise more.
6. Eat more fish and chicken. Less red meats.
7. Eat LOTS of veggies and fruits.

Cholesterol cutting menu ;-)

1. Garlic chicken stir-fry with quinoa, peppers and basil. Side of kidney beans
2. Roasted zucchini, squash, mushrooms and onions, with wild rice and marinaded mahi-mahi. Side of black beans.
3. Chicken and broccoli, green bean, mushroom, stir-fry with wild rice. Serve with 1/4 c. soy beans
4. Sauteed Barley with mushrooms, onion, garlic and breaded tilapia (375 for 15-25 min. Side of white beans
5. Lasagna - made with sliced sweet potatoes instead of pasta, tofu instead of cottage cheese, parmesean and mozz.
6. Chicken stir-fry - zucchini, squash, red and yellow pepper, few green beans and wild rice.


1. Tofu marinaded stir-fry, with ginger, soy sauce, and sugar snap peas veggie mix. Wild rice.
2. Southwest meal - black beans and veggies. Spoon into tortillas
3. Pesto veggie pasta - broccoli, carrots and cauliflower, olive oil, basil and pine nuts - sprinkle with parmesean. Serve with ???
4. Tuna/salmon, drained and add a chipotle, sweet dressing to it - with crackers or with ??
5. Sushi rolls with fish, avocado, and cucumber

Chile Relleno casserole

From my friend Marcelle. She made it for our women's get together, and it was awesome!!!

Layer chile rellenos, canned, on bottom of casserole,
Put cheese on top of chiles,
Then add egg layer.
Sprinkle parsley on top.

Cook 350 for 30 min, for a 13x9 dish.



Way to do the eggs,

separate the eggs - whites and yolks. Whip the whites until merengue-like and then fold the yolks back in.

Finally I have a menu

Well, sort of, it's not quite complete but it'll do for now.

1. Mean Green Tortilla Soup from Rachel Ray
2. Red beans and rice
3. French Beef Stew
4. Ricotta Gnocchi and Spinach Bake
5. A cambells soup recipe or something in the crock pot