Heart healthier meals

Since learning my cholesterol rose rapidly in the last year or so (see here), I've pretty successfully changed my diet. This is an update of sorts. Nothing has been entirely eliminated but I've been able to limit baked goods, highly fatty meats and diary. Beef consumption is down but is still a regular item, we just make sure to buy lean. The biggest thing has been self control with the stuff that's bad for me (really, a mindfulness when it comes to saturated fat) and an effort to replace with items that are better. A big piece of this has been finding different foods to eat for dinner, mostly but not only when we eat at home.

As a quick aside, there was certainly an adjustment period. If you suddenly start eating a bunch more vegetables and high fiber foods like beans, well, you get pretty gassy. It's not so bad anymore at least. I'm also down about five pounds in a few months, which, while not a primary goal, isn't unexpected. Eating healthier has multiple benefits.

I've also been told that the dietary consensus about all this (saturated fats are the enemy, etc.) is not perhaps the be-all-end-all. There's more reading to be done. Regardless I'm confident eating fewer treats and super fatty foods while adding in more veggies and beans and nuts is a net positive.

More fun with AI generation

The main purpose with this post is to create a list of foods we've been eating for dinner. I started almost immediately with the attempt to eat better and new items have tailed off of late, so it's time to publish. Everything you see below is chicken, seafood and other alternatives to beef and pork. This list will be useful for me (us) to have and maybe it'll spur some food variety with those of you reading. Ideally I update here as we find more recipes, we'll see. Here's what I have at the moment, you'll see some food blogs several times.

Salads -> a mandolin slicer has been useful lately

Kits from Costco or Aldi etc (like Sweet Kale or Mediterranean Crunch)

• Buy and augment! Include a protein (chicken/shrimp etc) and it can become a main. Bulk it up with more spinach, cabbage, broccoli.

Brussel sprout salads

• Starting to really like these, usually make without a recipe but here's a good one

• https://www.loveandlemons.com/shaved-brussels-sprout-salad/

Make at home salad dressings

• Been trying to be creative, use items like olive oil, lemon juice, peanut butter, dijon

• Won't last long but healthier for you

• https://www.simplywhisked.com/easy-dijon-vinaigrette/ (example)

• https://www.theendlessmeal.com/peanut-salad-dressing/ (example)
  

Soups -> bring some crusty bread (try the '3 Main Ingredient' Italian bread from Aldi)

Potato broccoli soup

• https://www.foodandwine.com/recipes/potato-and-broccoli-soup

• Alterations: add cauliflower/celery/more, all broth no water, blend it up

Chicken and wild rice soup

• https://damndelicious.net/2024/01/19/chicken-and-wild-rice-soup/

• Alterations: do a little butter but no cream

• The trickiest part here is getting the wild rice right

Chicken noodle soup

• https://www.allrecipes.com/recipe/26460/quick-and-easy-chicken-noodle-soup/

• An old favorite of my wife's

Chicken tortilla soup (slow cooker)

• https://www.thepioneerwoman.com/food-cooking/recipes/a82077/slow-cooker-chicken-tortilla-soup/

• Yes, somehow a Pioneer Woman recipe isn't just horrible for you

Grill -> ideally combine with a side salad or other vegetable

Chicken breast

• So many marinade options, I'll include one here (and another below)

• https://www.mccormick.com/recipes/main-dishes/old-bay-spicy-marinated-chicken

Salmon

• Olive oil, salt and pepper will always work, but here's another idea

• https://sitkaseafoodmarket.com/blogs/culinary/recipes/eric-jordan-easy-peasy-salmon

Noodles

Spaghetti and chicken meatballs

• https://pinchofyum.com/best-anytime-baked-chicken-meatballs

• Usually eat with Rao's marinara, there's some cheese in the meatballs fyi

• Often use whole wheat spaghetti

Tuna pasta

• https://www.themediterraneandish.com/tuna-pasta/

Pad Thai

• https://tastesbetterfromscratch.com/pad-thai/

Other Mains

Homemade fish sticks (usually white fish like cod)

• https://www.themediterraneandish.com/homemade-fish-sticks/

Shrimp tacos

• https://pinchofyum.com/spicy-shrimp-tacos-with-garlic-cilantro-lime-slaw

Sweet potato and black bean tacos

• https://www.cookingclassy.com/honey-lime-sweet-potato-black-bean-and-corn-tacos/

• These are much better than I expected

Chicken fajitas

• https://www.tasteofhome.com/recipes/flavorful-chicken-fajitas/

Chicken pitas

• https://pinchofyum.com/sheet-pan-chicken-pitas

• Our favorite marinade of late, our pickiest kid loves it

Falafel pitas (chickpeas!)

• https://www.themediterraneandish.com/how-to-make-falafel/

Chana Masala (more chickpeas!)

• https://minimalistbaker.com/easy-chana-masala/

• Can be quick and easy if you make the paste ahead of time and freeze it

• Even the kids usually like this one

Cashew chicken

• https://www.averiecooks.com/better-than-takeout-cashew-chicken/

• Another old favorite of my wife's

Stir fry

• Choose your protein and veggies, cook and add sauce

• https://joepamn.wixsite.com/getmetwo/post/quick-stir-fry-sauce-and-coconut-rice

• We've slowed our roll on the delicious coconut rice

Chicken tagine (instant pot)

• https://themodernproper.com/instant-pot-chicken-tagine

• Alteration: remove the sugar
  

We do eat out too and I've adjusted what I get many places. At Chipotle I now get the chicken, add black beans and the fajita veggies, and usually get it in a bowl. At Chick-Fil-A I get the spicy southwest salad and am careful with the dressing. Crisp and Green is tasty, though expensive. Raw fish sushi is something I'm enjoying more, especially if the centerpiece is raw tuna.

That's it for now. Finding food to eat for dinner hasn't been too bad. Laying off the treats is the hard part.

Am I missing anything my dear?