If you are trying to lower your cholesterol and you are dreading the eating plan, don’t despair. You can still have some tasty bites. Learn about spices and herbs that can perk up a reduced risk version of your favorite dishes. Here are a few suggestions:

Winter Vegetable Soup

Ingredients:

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, finely chopped
• 2 medium carrots, finely chopped
• 1 medium parsnip, peeled and finely chopped
• 4 cups acorn or butternut squash, peeled and diced
• 1 tablespoon curry powder
• 2 cloves garlic, minced or pressed
• 1 teaspoon ginger
• 4 cups vegetable broth
• 1 can (14 ounce) diced tomatoes
• ½ cup red lentils, rinsed

Directions:

• Heat oil in a large saucepan over medium heat until shimmering. Add onion, carrots, and parsnip and cook until onions are translucent. Add squash, curry powder, garlic, and ginger and cook until fragrant. Add broth, tomatoes, and lentils and stir to combine. Bring to a boil. Reduce heat to a simmer and cook until the root vegetables and lentils are tender.
• Optionally, puree a portion of the soup to thicken.

Fish Tacos and Salsa

Ingredients:

Salsa:

• 1 large tomato, diced
• ¼ cup red onion, diced
• ½ jalapeno, minced, optional
• 2 or 3 tablespoons lime juice
• salt and pepper to taste
• ½ avocado, diced
• ¼ cup fresh cilantro or parsley, minced

Tacos:

• 3 tablespoons all-purpose flour
• 1/8 teaspoon ground cumin
• salt to taste
• 1/8 teaspoon cayenne or to taste
• 1/3 cup beer
• 8 ounces tilapia fillet, cut crosswise into 1-inch wide strips
• 2 teaspoons canola oil
• 4 corn tortillas, warmed

Directions:

• For the salsa, combine tomato, onion, jalapeno, lime juice, salt and pepper in a medium bowl. Add avocado and cayenne.
• For the tacos combine flour, cumin, salt, and cayenne in a medium bowl. Whisk in beer to form a batter. Heat oil in a large skillet. Coat fish pieces in batter and allow the excess to drip off. Cook fish in the oil until crisp, about 2 to 4 minutes per side. Serve in corn tortillas.

Chickena and Mushrooms

Ingredients:

• 1 can (28 ounce) whole, peeled tomatoes
• ¼ cup extra-virgin olive oil
• 1 medium onion, chopped
• 2 medium carrots, chopped
• 8 ounces cremini mushrooms, quartered
• 1 ¾ pounds boneless, skinless chicken, cut into 1-inch pieces
• 2 cloves garlic, finely minced or pressed
• ¼ cup tomato paste
• ½ cup dry red wine
• salt and pepper to taste
• 1 tablespoon chopped rosemary
• 1 pound whole-wheat pasta like linguine or fettuccine
• ½ cup grated parmesan or romano cheese
• ½ cup fresh parsley, chopped

Directions:

• Pour tomatoes and juice into a medium bowl and break tomatoes into chunks.
• Heat oil in a large skillet or pot. Add onion, carrots, and mushrooms. Cook, stirring, until mushrooms release their liquid. Add chicken, garlic, and tomato paste. Cook, stirring occasionally, until chicken is coated and mixture at the bottom begins to brown.
• Add wine, salt, pepper, and tomatoes. Cook, scraping the bottom until it begins to boil. Reduce heat to simmer and cook until chicken is completely done. Add rosemary.
• Meanwhile, cook pasta according to package directions. Drain and serve topped with the chicken and sauce. Garnish with cheese and parsley.

Lentil Stew

Ingredients:

• 1 tablespoon olive oil
• 1 ¼ cups finely chopped celery
• ½ cup finely chopped carrots
• ½ cup finely chopped bell pepper
• 1 shallot finely chopped, divided
• 2 large cloves garlic, minced or pressed
• 2 tablespoons tomato paste
• 1 ½ cup lentils, rinsed
• 4 cups broth or water
• salt and pepper to taste
• 2 tablespoons lime juice
• 2 tablespoons white wine vinegar
• ¾ cup Italian parsley, finely chopped

Directions:

• Heat oil in a 4 to 6 quart pot over high heat. Add celery, carrots, bell pepper, 3 tablespoons of shallots, and garlic. Cook, stirring, until soft. Add tomato paste. Cook, stirring briefly. Add lentils and broth or water, salt and pepper to taste. Bring to a boil. Cover, reduce heat, and simmer until lentils are tender.
• Meanwhile combine parsley, lime juice, vinegar and 2 tablespoons shallot, and salt and pepper to taste. Stir well. Add to the stew when serving.