Salads Can Lower Cholesterol: Fiber & Phytosterols Are Key

Taco salad with no-cream creamy taco salad dressing.
Taco salad with no-cream creamy taco salad dressing.

 

 

 

 

 

 

 

 

 

 

 

 

One easy way to reduce cholesterol? Eat more vegetables that contain fiber and phytosterols. I won’t bore you with the details as to how they lower cholesterol, but green leaf lettuce, cucumbers, cauliflower, brussels sprouts, asparagus, Mexican peppers, and tomatoes are just a few vegetables that are high in fiber and/or phytosterols, and they’d be good in a taco salad to go with the below dressing. Following is a short story behind the dressing and then the recipe.

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Last Friday while at my Friday job, I ran out to pick up a salad for lunch. It was a vegetarian place, so as you can imagine, the taco salad contained no meat (and barely any lettuce when all was said and done!). It was made up of the usual seasoned cauliflower, black beans, corn, olives, carrots and tomatoes, but to my dismay, no cheese because this salad was also vegan. 🙁 But to be honest, the lack of cheese didn’t turn out to be a big problem for me because the shredded carrots tricked me into thinking that I was eating cheddar cheese after all. Ha! 😉

The 5 ingredients for no-cream creamy taco salad dressing.
The 5 ingredients for no-cream creamy taco salad dressing.

But let me get to the main point of this post: the salad dressing, umm. . .I mean, sauce? It was the consistency of super firm, nonfat yogurt, pale salmon in color, and the flavor was trying to be taco. Despite it being way too thick, it was definitely the best part of the salad, for sure, and when I found out that the main ingredient was soy milk, I was baffled at how something this thick could contain any type of liquid at all. This didn’t matter, though, because I decided that this sauce needed to be able to drizzle instead of plop, and I wanted it to be even more flavorful. A sauce with more viscosity would mean that more parts of the salad would be touching this flavor, and therefore creating much more happiness throughout my mouth. So, below is my upgraded version of their taco salad sauce, umm. . .I mean, salad dressing.

Less than 15 calories per tablespoon!
Less than 15 calories per tablespoon!

 

 

 

 

 

 

 

 

 

 

 

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1 can tomato sauce
1 can Mexican tomato sauce (I used the red and yellow can.)
1/2 can coconut milk (I used full fat in a can.)
2-4 cloves minced garlic
1 tsp ground cumin

Mix all ingredients in whatever you want with whatever you want. (I used a wire whisk.) All ingredients I use are organic except the Mexican tomato sauce because I’ve never seen organic Mexican sauce of any kind, but when I do, I’m definitely buying it! By the way, this dressing is less than 15 calories per tablespoon!

Author: Suzanne

I'm a health coach specializing in helping baby-boomers optimize their cholesterol levels.

4 thoughts on “Salads Can Lower Cholesterol: Fiber & Phytosterols Are Key”

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