Go Red Better U: 4 ways to lower cholesterol
Personal Chef Kirsten Helle joined us in studio today on Q13 Fox News at 4… with 4 steps to lower cholesterol.
1. Cook with Broth
2. Use good oil: Olive oil and Avacado oil
3. Eat steel cut oats
4. Exercise. The American Heart Association recommends 30 minutes a day, 5 days a week.
Here are Chef Helle’s recipes for “Healthified Any-Fruit Muffins” and a link to her website for other heart healthy options.
Healthified Any-Fruit Muffins
Makes 18 muffins
Preheat the oven to 425 degrees, line 18 muffin tins with liners
2 cups whole grain flour (you can substitute gluten free flour such as Bob’s Red Mill)
1/2 cup regular rolled oats (you can substitute certified gluten free oats if you need to.)
1/3 cup raw organic sugar (I substitute pure maple syrup or honey often)
2 tsp baking powder
1/4 tsp baking soda
1/2 tsp salt (I use Kosher/sea salt)
1 tsp ground cinnamon
1/4 tsp ground cardamom (optional)
1 banana, smashed
1/2 cup canned solid pack pumpkin puree
1/2 cup unsweetened applesauce
1 egg, beaten
1 cup milk (use almond, soy or rice milk to keep dairy free)
2 Tb olive oil
1 cup fruit of your choice – blueberries (frozen is fine), raspberries, chopped apple, cranberries or even shredded carrot or zucchini
Combine the dry ingredients in a large bowl, whisk to combine. In another bowl whisk together the wet ingredients. Pour the wet ingredients into the dry ingredients, fold together with a rubber scraper or wooden spoon until just combined. (If you’re using whole grain flour you won’t want to over-mix, you’ll get tough muffins!) Fold the additional fruit of your choice into the muffins at this point. Divide evenly (about 1/4-1/3 cup per muffin) among the muffin tins. Bake for 18 minutes until the top is golden brown and the center is cooked. Remove to cool and enjoy or freeze for later enjoyment!