What Librarians Eat! Issue 9: September 2013

What Librarians Eat! I S S U E

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S E P T E M B E R

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INSIDE THIS ISSUE:

Something about cholesterol

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Welcome

Chickpea Burgers & Tahini Sauce

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Golden Summer Squash & Corn Soup

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Sweet Potato & Red Pepper Pasta

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Salmon Burgers with Green Goddess Sauce

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Roasted Garlic

September might look to some people a bit gloomy, however,we can make delicious meals to lift our moods and prepare us for the winter delicacies.

Guacamole with HelpYourself Garnishes

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Tomato & Avocado Salsa

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Chile-Lime Tortilla Chips

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Shredded Chicken and Onion Tacos

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Ask Us Something

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Since it was requested to us, this issue is dedicated to low cholesterol recipes. You will find some information about cholesterol and delicious recipes. Recipes that are healthy and low in cholesterol but with amazing flavours.

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Something about Cholesterol Cholesterol is a lipid (fat) which is produced by the liver. Cholesterol is vital for normal body function. Every cell in our body has cholesterol in its outer layer.

Cholesterol is a waxy steroid and is transported in the blood plasma of all animals. It is the main sterol synthesized by animals - small amounts are also synthesized in plants and fungi. A sterol is a steroid subgroup.

Cholesterol levels among US adults today are generally higher than in all other industrial nations. During the 1990s there was some concern about cholesterol levels in American children. According to the CDC (Centers for Disease Control and Prevention), nearly 1 in every 10 children/adolescents in the USA has elevated total cholesterol levels; and this was after concentrations had dropped over a 20-year period.

The word "cholesterol" comes from the Greek word chole, meaning "bile", and the Greek word stereos, meaning "solid, stiff".

What are the functions of cholesterol?

It builds and maintains cell membranes (outer layer), it prevents crystallization of hydrocarbons in the membrane It is essential for determining which molecules can pass into the cell and which cannot (cell membrane permeability) It is involved in the production of sex hormones (androgens and estrogens) It is essential for the production of hormones released by the adrenal glands (cortisol, corticosterone, aldosterone, and others) It aids in the production of bile It converts sunshine to vitamin D. Scientists from the Rockefeller University were surprised to find that taking vitamin D supplements do not seem to reduce the risk of cholesterol-related cardiovascular disease.

It is important for the metabolism of fat soluble vitamins, including vitamins A, D, E, and K It insulates nerve fibers

There are three main types of lipoproteins Cholesterol is carried in the blood by molecules called lipoproteins. A lipoprotein is any complex or compound containing both lipid (fat) and protein. The three main types are: 路

LDL (low density lipoprotein) - people often refer to it as bad cholesterol. LDL carries cholesterol from the liver to cells. If too much is carried, too much for the cells to use, there can be a harmful buildup of LDL. This lipoprotein can increase the risk of arterial disease if levels rise too high. Most human blood contains approximately 70% LDL - this may vary, depending on the person.

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HDL (high density lipoprotein) - people often refer to it as good cholesterol. Experts say HDL prevents arterial disease. HDL does the opposite of LDL - HDL takes the cholesterol away from the cells and back to the liver. In the liver it is either broken down or expelled from the body as waste.

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Triglycerides - these are the chemical forms in which most fat exists in the body, as well as in food.

They are present in blood plasma. Triglycerides, in association with cholesterol, form the plasma lipids (blood fat). Triglycerides in plasma originate either from fats in our food, or are made in the body from other energy sources, such as carbohydrates. Calories we consume but are not used immediately by our tissues are converted into triglycerides and stored in fat cells. When your body needs energy and there is no food as an energy source, triglycerides will be released from fat cells and used as energy hormones control this process.

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What are normal cholesterol levels?

The amount of cholesterol in human blood can vary from 3.6 mmol/liter to 7.8 mmol/liter. The National Health Service (NHS), UK, says that any reading over 6 mmol/liter is high, and will significantly raise the risk of arterial disease. The UK Department of Health recommends a target cholesterol level of under 5 mmo/liter. Unfortunately, two-thirds of all UK adults have a total cholesterol level of at least five (average men 5.5, average women 5.6).

Below is a list of cholesterol levels and how most doctors would categorize them in mg/dl (milligrams/deciliter) and 5mmol/liter (millimoles/liter).

Desirable - Less than 200 mg/dL Bordeline high - 200 to 239 mg/dL High - 240 mg/dL and above Optimum level: less than 5mmol/liter Mildly high cholesterol level: between 5 to 6.4mmol/liter Moderately high cholesterol level: between 6.5 to 7.8mmol/liter Very high cholesterol level: above 7.8mmol/liter

Dangers of high cholesterol levels High cholesterol levels can cause: Atherosclerosis - narrowing of the arteries.

Higher coronary heart disease risk - an abnormality of the arteries that supply blood and oxygen to the heart.

Heart attack - occurs when the supply of blood and oxygen to an area of heart muscle is blocked, usually by a clot in a coronary artery. This causes your heart muscle to die.

Angina - chest pain or discomfort that occurs when your heart muscle does not get enough blood.

Other cardiovascular conditions - diseases of the heart and blood vessels.

Stroke and mini-stroke - occurs when a blood clot blocks an artery or vein, interrupting the flow to an area of the brain. Can also occur when a blood vessel breaks. Brain cells begin to die.

If both blood cholesterol and triglyceride levels are high, the risk of developing coronary heart disease rises significantly.

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Symptoms of high cholesterol (hypercholesterolaemia) Symptoms of high cholesterol do not exist alone in a way a patient or doctor can identify by touch or sight. Symptoms of high cholesterol are revealed if you have the symptoms of atherosclerosis, a common consequence of having high cholesterol levels. These can include: Narrowed coronary arteries in the heart (angina) Leg pain when exercising - this is because the arteries that supply the legs have narrowed.

Blood clots and ruptured blood vessels - these can cause a stroke or TIA (mini-stroke).

Ruptured plaques - this can lead to coronary thrombosis (a clot forming in one of the arteries that delivers blood to the heart). If this causes significant damage to heart muscle it could cause heart failure.

Xanthomas - thick yellow patches on the skin, especially around the eyes. They are, in fact, deposits of cholesterol. This is commonly seen among people who have inherited high cholesterol susceptibility (familial or inherited hypercholesterolaemia).

What causes high cholesterol?

Lifestyle causes Nutrition - although some foods contain cholesterol, such as eggs, kidneys and some seafoods, dietary cholesterol does not have much of an impact in human blood cholesterol levels.

However, saturated fats do! Foods high in saturated fats include red meat, some pies, sausages, hard cheese, lard, pastry, cakes, most biscuits, and cream (there are many more).

Sedentary lifestyle - people who do not exercise and spend most of their time sitting/lying down have significantly higher levels of LDL (bad cholesterol) and lower levels of HDL (good cholesterol).

Bodyweight - people who are overweight/obese are much more likely to have higher LDL levels and lower HDL levels, compared to people who are of normal weight.

Smoking - this can have quite a considerable effect on LDL levels.

Alcohol - people who consume too much alcohol regularly, generally have much higher levels of LDL and much lower levels of HDL, compared to people who abstain or those who drink in moderation.

Treatable medical conditions These medical conditions are known to cause LDL levels to rise. They are all conditions which can be controlled medically (with the help of your doctor, they do not need to be contributory factors): Diabetes High blood pressure (hypertension) High levels of triglycerides Kidney diseases Liver diseases Under-active thyroid gland

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Risk factors which cannot be treated These are known as fixed risk factors: Your genes 1 - people with close family members who have had either a coronary heart disease or a stroke, have a greater risk of high blood cholesterol levels. The link has been identified if your father/brother was under 55, and/or your mother/sister was under 65 when they had coronary heart disease or a stroke.

Your genes 2 - if you have/had a brother, sister, or parent with hypercholesterolemia (high cholesterol) or hyperlipidemia (high blood lipids), your chances of having high cholesterol levels are greater.

Your sex - men have a greater chance of having high blood cholesterol levels than women.

Your age - as you get older your chances of developing atherosclerosis increase.

Early menopause - women whose menopause occurs early are more susceptible to higher cholesterol levels, compared to other women.

Certain ethnic groups - people from the Indian sub-continent (Pakistan, Bangladesh, India, Sri Lanka) are more susceptible to having higher cholesterol levels, compared to other people.

How is high cholesterol diagnosed?

Cholesterol levels may be measured by means of a simple blood test. It is important not to eat anything for at least 12 hours before the blood sample is taken. The blood sample can be obtained with a syringe, or just by pricking the patient's finger.

The blood sample will be tested for LDL and HDL levels, as well as blood triglyceride levels. The units are measured in mg/dl (milligrams/deciliter) or mmol/liter (millimoles/liter).

Researchers at the Sree Sastha Institute of Engineering and Technology, India, developed a photographic cholesterol test, which they describe as a completely non-invasive way to test cholesterol levels.

People who have risk factors should consider having their cholesterol levels checked.

What are the treatments for high cholesterol?

Lifestyle Most people, especially those whose only risk factor has been lifestyle, can generally get their cholesterol and triglyceride levels back to normal by:

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Doing plenty of exercise (check with your doctor) Eating plenty of fruits, vegetables, whole grains, oats, good quality fats Avoiding foods with saturated fats Getting plenty of sleep (8 hours each night) Bringing your bodyweight back to normal Avoiding alcohol Stopping smoking

Many experts say that people who are at high risk of developing cardiovascular disease will not lower their risk just by altering their diet. Nevertheless, a healthy diet will have numerous health benefits.

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Cholesterol-controlling medications If your cholesterol levels are still high after doing everything mentioned above, your doctor may prescribe a cholesterollowering drug. They may include the following: Statins (HMG-CoA reductase inhibitors) - these block an enzyme in your liver that produces cholesterol. The aim here is to reduce your cholesterol levels to under 4 mmol/liter and under 2 mmol/liter for your LDL. Statins are useful for the treatment and prevention of atherosclerosis. Side effects can include muscle pains, constipation, headaches, abdominal pain, and diarrhea. Atorvastatin, fluvastatin, lovastatin, pravastatin, rosuvastatin and simvastatin are examples of statins.

Aspirin - this should not be given to patients under 16 years of age.

Drugs to lower triglyceride levels - these are fibric acid derivatives and include gemfibrozil, fenofibrate and clofibrate.

Niacin - this is a B vitamin that exists in various foods. You can only get very high doses with a doctor's prescription. Niacin brings down both LDL and HDL levels. Side effects might include itching, headaches, hot flushes and tingling (mostly very mild if they do occur).

Anti hypertensive drugs - if you have high blood pressure your doctor may prescribe Angiotensin-converting enzyme (ACE) inhibitors, Angiotensin II receptor blockers (ARBs), Diuretics, Beta-blockers, Calcium channel blockers.

In some cases cholesterol absorption inhibitors (ezetimibe) and bile-acid sequestrants may be prescribed. They have more side effects and require considerable patient education to achieve compliance (to make sure drugs are taken according to instruction).

Chickpea Burgers & Tahini Sauce Ingredients

1 19-ounce can chickpeas, rinsed 4 scallions, trimmed and sliced 1 egg 2 tablespoons all-purpose flour 1 tablespoon chopped fresh oregano 1/2 teaspoon ground cumin 1/4 teaspoon salt 2 tablespoons extra-virgin olive oil 2 6-1/2-inch whole-wheat pitas, halved and warmed, if desired Tahini sauce

1/2 cup low-fat plain yogurt 2 tablespoons tahini, (see Ingredient note) 1 tablespoon lemon juice 1/3 cup chopped flat-leaf parsley 1/4 teaspoon salt To prepare burgers: Place chickpeas, scallions, egg, flour, oregano, cumin and 1/4 teaspoon salt in a food processor. Pulse, stopping once or twice to scrape down the sides, until a coarse mixture forms that holds together when pressed. (The mixture will be moist.) Form into 4 patties.

Heat oil in a large nonstick skillet over medium -high heat. Add patties and cook until golden and beginning to crisp, for about 4 to 5 minutes.

Carefully flip and cook until golden brown, for 2 to 4 minutes more.

To prepare sauce: Combine yogurt, tahini, lemon juice, parsley and 1/4 teaspoon salt in a medium bowl. Divide the patties among the pitas and serve with the sauce.

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Golden Summer Squash & Corn Soup Pureed summer squash makes a delicious base for this summery squash and corn soup. Start your meal with this soup or enjoy it as a light lunch. Fresh thyme and briny feta cheese give it a fabulous flavour. For a variation, try the soup with any herb you have at hand or goat cheese in place of feta.

Ingredients

1 tablespoon extra-virgin olive oil 1 medium shallot, chopped 2 medium summer squash, (about 1 pound), diced 3 teaspoons chopped fresh herbs, such as thyme or oregano, divided 1 14-ounce can reduced-sodium chicken broth, or vegetable broth 1/4 teaspoon salt 1 cup fresh corn kernels, (from 1 large ear; see Tip) 1 teaspoon lemon juice 1/4 cup crumbled feta cheese Heat oil in a large saucepan over medium heat. Add the shallot and cook, stirring, for 1 minute. Add the squash and 1 teaspoon herbs and cook, stirring occasionally, until the squash starts to soften, for 3 to 5 minutes.

Add the broth and salt; bring to a boil. Reduce heat to a simmer and cook until the squash is soft and mostly translucent, about 5 minutes more. Transfer to a blender and puree until smooth. (Use caution when pureeing hot liquids.)

Return the soup to the pan and stir in corn. Bring to a simmer over medium heat and cook, stirring occasionally, until the corn is tender, 3 to 5 minutes more. Remove from the heat; stir in lemon juice. Serve garnished with the remaining 2 teaspoons herbs and feta.

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Kitchen Tip: To remove corn from the cob, stand an uncooked ear of corn on its stem end in a shallow bowl and slice the kernels off with a sharp, thin-bladed knife. If making a soup, after cutting off the kernels, you can reverse the knife and use the dull side to press down the length of the ear to push out the rest of the corn and its milk.

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Sweet Potato & Red Pepper Pasta Here's a way to use the “power vegetables� sweet potato and red bell pepper in a satisfying vegetarian pasta dish full of fresh herbs and creamy goat cheese. Any fresh herbs you have at hand, like basil, oregano, sorrel or chives, can be substituted for the tarragon. Serve with a garden salad.

Ingredients

8 ounces whole-wheat angel hair pasta 2 tablespoons extra-virgin olive oil, divided 4 cloves garlic, minced 3 cups shredded, peeled sweet potato, (about 1 medium) 1 large red bell pepper, thinly sliced 1 cup diced plum tomatoes 1/2 cup water 2 tablespoons chopped fresh parsley 1 tablespoon chopped fresh tarragon 1 tablespoon white-wine vinegar, or lemon juice 3/4 teaspoon salt 1/2 cup crumbled goat cheese Bring a large pot of water to a boil. Cook pasta until just tender, for 4 to 5 minutes or according to package directions.

Meanwhile, place 1 tablespoon oil and garlic in a large skillet. Cook over medium heat, stirring occasionally, until the garlic is sizzling and fragrant, for 2 to 5 minutes. Add the sweet potatoes, bell pepper, tomatoes and water and cook, stirring occasionally, until the bell pepper is tender-crisp, about 5 to 7 minutes. Remove from the heat; cover and keep warm.

Drain the pasta, reserving 1/2 cup of the cooking water. Return the pasta to the pot. Add the vegetable mixture, the remaining 1 tablespoon oil, parsley, tarragon, vinegar (or lemon juice), salt and cheese; toss to combine. Add the reserved pasta water, 2 tablespoons at a time, to achieve the desired consistency.

Ideal for Lunch

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These salmon burgers are perfect for lunch as they can be prepared in advance. They are amazingly healthy and also Low-Cholesterol. The key to perfect salmon burgers is to handle the fish delicately: don't overseason, overhandle or overcook it. Cutting the salmon into small pieces by hand takes a little while, but you want it in tender little bits. Serve over a bed of salad greens with the Green Goddess Sauce dolloped on top.

Salmon Burgers with Green Goddess Sauce Ingredients

1 pound wild salmon fillet, skinned 2 tablespoons finely chopped red onion, or scallion 2 tablespoons chopped fresh cilantro 1/2 teaspoon finely chopped peeled fresh ginger 1/4 teaspoon kosher or sea salt 1/8 teaspoon freshly ground pepper 1 tablespoon extra-virgin olive oil, or canola oil 4 tablespoons Green Goddess Sauce, (recipe follows) With a large chef’s knife, chop the salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to a large bowl and gently stir in the onion (or scallion), cilantro, ginger, salt and pepper, being careful not to overmix. Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.

Heat oil in a large non-stick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, about 4 to 6 minutes total. Serve with 1 tablespoon Green Goddess Sauce on each burger.

Green Goddess Sauce Try this fresh approach to tartar sauce as an accompaniment for any fish or combine it with chunk light tuna as the base of a tuna salad.

Ingredients

1 tablespoon capers, rinsed 2 teaspoons freshly grated lemon zest

3/4 cup reduced-fat mayonnaise

1 teaspoon fresh lemon juice

1/4 cup reduced-fat sour cream

1/8 teaspoon salt

4 anchovy fillets, rinsed and chopped

Freshly ground pepper, to taste

3 tablespoons chopped fresh chives 2 tablespoons chopped fresh parsley

Combine mayonnaise, sour cream, anchovies, chives, parsley, capers, lemon zest, lemon juice, salt and pepper in a food processor and pulse to combine.

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FOOD FROM AROUND THE WORLD: Mexico

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Roasted Garlic Guacamole with Help-Yourself Garnishes Ingredients

Guacamole 6 large cloves garlic, unpeeled 6 ripe medium avocados 1/2 cup coarsely chopped fresh cilantro, loosely packed 2 tablespoons fresh lime juice, plus more if desired 1 teaspoon salt Garnishes

3/4 cup Mexican queso fresco, queso añejo, salted pressed farmer’s cheese, firm goat cheese, mild feta or Romano, finely crumbled or grated 3/4 cup toasted pumpkin seeds (see Tip) 3/4 cup sliced pickled jalapeños 1/2 cup crumbled crisp-fried bacon or 3/4 cup coarsely crumbled chicharrón (Mexican crispfried pork rind) 1 16-ounce bag large, sturdy tortilla chips Place unpeeled garlic in a small dry skillet over medium heat; cook, turning occasionally, until soft and blackened in spots, 10 to 15 minutes. Cool, then slip off the skins and finely chop. Scoop the avocado flesh into a large bowl. Add the garlic, cilantro and lime juice to taste. Coarsely mash everything together. Season with salt. Transfer to a serving bowl and place plastic wrap directly on the surface of the guacamole. Refrigerate until ready to serve.

To set up the guacamole bar: Scoop garnishes into small serving bowls and put the chips in a large basket or bowl. Encourage guests to spoon a little guacamole on a chip and top with garnishes that appeal.

Tomato & Avocado Salsa

Ingredients

1 large tomato, diced 1/4 cup diced red onion 1/2 jalapeno, minced

Combine the tomato, onion, jalapeno, lime juice, salt and pepper in a medium bowl. Stir in the avocado and cilantro.

2 3 tablespoons lime juice 1/4 teaspoon kosher salt 1/8 teaspoon freshly ground pepper 1/2 avocado, diced 1/4 cup chopped fresh cilantro Pinch of cayenne, if desired

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FOOD FROM AROUND THE WORLD: Mexico

Chile-Lime Tortilla Chips These tortilla chips are baked, not fried, and a squeeze of lime and a sprinkle of chili powder add flavor without tons of calories. Plus with 5 grams less fat per serving than a packaged version, they deliver all the crunch without the guilt.

Ingredients

12 6-inch corn tortillas Canola oil cooking spray 2 tablespoons lime juice 1/2 teaspoon chili powder 1/4 teaspoon salt Position oven racks in the middle and lower third of oven; preheat to 375째F. Coat both sides of each tortilla with cooking spray and cut into quarters. Place tortilla wedges in an even layer on 2 large baking sheets. Combine lime juice and chili powder in a small bowl. Brush the mixture on each tortilla wedge and sprinkle with salt.

Bake the tortillas, switching the baking sheets halfway through, until golden and crisp, 15 to 20 minutes (depending on the thickness of the tortillas).

Shredded Chicken and Onion Tacos Ingredients

1 large white or yellow skinned onion, finely chopped (1 1/2 cups) 1/4 cup vegetable oil or mild olive oil 1 roasted chicken, meat shredded (about 4 cups) 2 teaspoons dried oregano, preferably Mexican 1 teaspoon dried thyme, or 1 tablespoon chopped fresh thyme Accompaniments: 20 to 24 small warm tortillas, guacamole

Cook the onion in the oil in a large skillet over moderate heat until slightly softened, for about 2 minutes.

Stir in the chicken, oregano and thyme and cook, stirring, until heated through, for 3 to 5 minutes. Season with salt to taste, if necessary.

Fill warm tortillas with some of the chicken and guacamole and fold.

Give a boost to the shredded chicken with a few simple seasonings-onion, oregano, and thyme.

Guacamole serves as a mild salsa in these tacos, but feel free to use any other salsa you like.

“Ask Us Something!”

How about Low Cholesterol Dessert Recipes ?

Pumpkin Mousse Light and rich tasting pumpkin mousse, but low in fat and calories.

Ingredients

2/3 cup fat free evaporated milk 1/4 tsp ground cinnamon 1 cup pumpkin 1 packet vanilla pudding and pie filling 1 1/2 cups low fat frozen whipped topping

Combine the pudding mix, evaporated milk, pumpkin and cinnamon in a bowl until well combined.

Gently fold in the whipped topping.

Cover and refrigerate for at least one hour before serving.

Each serving is approximately 1/2 cup.

Double Chocolate Brownies Ingredients

4 tbsp mini semi-sweet chocolate chips 1 spray butter flavoured cooking spray 1/4 cup sauce applesauce unsweetened 1 cup sugar 4 oz egg white 1/2 tsp salt 1 tsp vanilla extract 1/2 tsp dry instant coffee powder 1/2 tsp baking powder

Mix the wet ingredients in one bowl.

1/2 cup unsweetened cocoa powder

Mix the dry ingredients, in another bowl, all except the chocolate chips.

1/4 cup all purpose flour

Then fold both together gently until there are no lumps.

Pour into a greased (with butter flavor cooking spray) 8x8" pan.

Top with the mini chocolate chips and bake at 350 °F (175 °C) for 20-22 minutes. or until done.

Let it cool. Cut into 12 servings and enjoy.