RECIPES & PRACTICAL TIPS FOR

MANAGING CHOLESTEROL

What you will find in this booklet:

The Unilever Nutrition & Health Team have put together this comprehensive guide containing useful information regarding cholesterol and Flora pro-activ, we trust you will find helpful.

We’ve tried to make the information easy to understand and practical,

so that you can seamlessly incorporate Flora pro-activ into your everyday diet.

For further information and many more delicious recipes, please have a

look at our Flora website: www.florastrongheart.co.za

Yours in health,The Unilever Nutrition & Health Team

What is cholesterol? Cholesterol is a waxy substance that’s found naturally in the body and is essential to keeping every cell wall working well. The body uses cholesterol to make vital substances such as vitamin D and some hormones. Most cholesterol is made in the liver and a small amount comes from the diet.

There are two main types of cholesterol: high-density lipoprotein (HDL) and low-density lipoprotein (LDL). Lipoprotein is the name for cholesterol combined with the proteins that carry it around your body.

Low-density lipoprotein (LDL) takes cholesterol from the liver to the body tissues. If there is too much of this cholesterol in the blood it can build up in the walls of the blood vessels and cause them to narrow. This is why LDL cholesterol is sometimes called ‘bad’ cholesterol.

High-density lipoprotein (HDL) can remove excess cholesterol from tissues and return it to the liver from where it can be eliminated. HDL cholesterol is sometimes referred to as ‘good’ cholesterol.

Elevated LDL cholesterol is widely accepted to be one of the main risk factors for coronary heart disease. Elevated LDL cholesterol can be controlled through changes in diet and lifestyle.

Foods proven to lower your cholesterol

Plant sterol enriched foods can actively lower cholesterol, taste good and fit easily into an everyday diet.

No other foods are proven to be more effective at lowering cholesterol than Flora pro-activ. Plant sterols, the active ingredient in Flora pro-activ, are clinically proven to significantly lower LDL cholesterol by 7-10%. By moving to a healthy diet and lifestyle an additional 5% reduction in LDL cholesterol can be achieved.

The diagram at the top on the opposite page shows you certain foods that are known to lower cholesterol. The hearts represent the percentage that food can lower your cholesterol by.

What are plant sterols?Plant sterols are naturally occurring in all plant-based foods. Dietary sources of plant sterols include vegetable oils and fats, cereal grains, cereal-based products like bread, nuts, legumes and fruits & vegetables.The recommended intake of plant sterols needed for a significant reduction in blood LDL cholesterol concentrations, is around 2 g per day.In order to consume 2 g plant sterols a day, one would need to consume 425 tomatoes or 210 carrots or 150 apples. That would be quite a challenge!Flora pro-activ can help. Consuming 25 g Flora pro-activ daily will provide you with the recommended amount of 2 g plant sterols per day. All you need to do is make sure that you have your 25 g a day.

How do plant sterols work?Plant sterols work by reducing the amount of cholesterol absorbed by your gut. This reduces the amount in your bloodstream, resulting in lower levels of LDL (‘bad’) cholesterol.

More cholesterol absorbed = higher blood cholesterol levels

Less cholesterol absorbed = lower blood cholesterol levels

Cholesterol Plant Sterol

Flora pro-activ Soya drink Oats Sunflower Oil Olive Oil

-1%

-3%-4%

-5%-6%

-10%

0%

Oily fishAlmonds

Foods scientifically proven to lower cholesterol

Who can use plant sterols?Plant sterol-enriched foods are intended for people who want to lower their elevated blood cholesterol concentrations through diet and lifestyle modifications. This includes people with diabetes and familial hypercholesterolemia. How much Flora pro-activ do you need to make sure it works?The recommended amount is 25 g Flora pro-activ a day. This will provide you with the optimal intake of 2 - 2.5 g plant sterols a day. Research shows that consuming more than that does not increase the effect that it has on lowering your LDL cholesterol. The easiest way to make sure that you use the recommended amount of Flora pro-activ is to take your tub of Flora pro-activ and divide it into 10 blocks as shown in the image below. All you have to do is make sure to use one block a day.

How do I add 25 g to my diet?Flora pro-activ can fit easily into your everyday diet. The easiest way to add Flora pro-activ to your diet is to spread it on bread. However, you do not eat bread at every meal. Below are some tips on how to incorporate Flora pro-activ into your day:

References: International Atherosclerosis Society, 2003; NCEP III Expert Panel, JAMA 2001. Trautwein et al. Eur J Lipid Sci Technol 2003. Katan et al Mayo Clin Proc 2003; Based on Edwards & Moore BMC Family Practice 2003

Use it when cooking food in a pan (make sure it is on a low heat to avoid spattering)

Spread it on bread/muffins/scones/crumpets/banana bread

Add it to your sauces/casseroles/curries before serving

Use it to mash your potato or melt it over your vegetables

Mix it into your porridge

Tip 1: to make sure you get the most out of Flora pro-activ, make sure that you use it only for yourself and those in the family with high cholesterol. It may mean that you need to add your Flora pro-activ right at the end just before you dish up your food. This will help to make sure that you receive the right amount of Flora pro-activ for you.Tip 2: 5 g of Flora pro-activ is equal to 1 level 5 ml measuring spoon or ½ a rounded teaspoon (as the image shows)Have a look at the following pages which show meal ideas and how to incorporate 25 g Flora pro-activ into your daily meals. There are also a few recipes to inspire you!

DAY 1

Note: 1 level measuring teaspoon = 5 g Flora pro-activ

Meal IdeasThis is not an eating plan and only

serves to give guidance on meal ideas and how to successfully include 25 g Flora pro-activ into your daily meals

125 ml low fat yoghurt

1x fruit

Breakfast

Dinner

Snack of the day

Lunch

Bran flakes with muesli and fat-free milk

1 slice toast with 5 g Flora pro-activ and marmalade

Tuna and sweet chilli salad sandwich with low GI seed

bread (10 g Flora pro-acitv on bread)

1 x fruit

Spicy chicken meatballs tossed with tomato and basil

spaghetti (10 g Flora pro-activ)

Greek salad

Serves: 4500 g chicken mince1 onion, grated5 ml Robertsons Crushed Chillies5 ml Robertsons Thyme100 g carrots, peeled & grated2 cloves garlic, crushed1 egg, lightly beaten2 tomatoes, roughly chopped250 ml basil leaves, stalks removed10 ml olive oil250 g cooked spaghetti50 g Parmesan cheese shavings

Preheat oven to 1800C.

Place the chicken mince, onion, crushed chillies, thyme, carrots, 1 clove of garlic & egg into a bowl.

Season with salt & black pepper, then mix well to combine. Shape the mince into evenly sized balls then place on a greased baking tray and bake in the oven for 15 - 20 minutes, until golden brown & cooked through.

In the meantime, blend the remaining garlic clove, tomatoes, basil & olive oil, then toss with the cooked spaghetti.

Serve with the meatballs and garnish with Parmesan shavings.

TIP: To include your portion of Flora pro-activ, simply set aside your serving of hot spaghetti & stir in 2 level teaspoons of Flora pro-activ.

SPICY CHICKEN MEATBALLS TOSSED WITH TOMATO & BASIL SPAGHETTI

2 x rice cakes with 5 g Flora pro-activ and fat-free

cottage cheese

1x fruit

Breakfast

Dinner

Snack of the day

Lunch

Spicy oats porridge with 10 g Flora pro-activ mixed

into porridge

Mozzarella and sweet pepper bruschette (10 g Flora pro-activ)

1x fruit

Chicken and vegetable curry (refer to back of this booklet for recipe)

Basmati rice

Sambals

DAY 2

Serves: 415 ml Flora Oil2 red peppers, cut into thin slices2 yellow peppers, cut into thin slices15 ml Robertsons Mixed Herbs20 ml lemon juice8 slices ciabatta bread, toasted16 olives, pitted & sliced100 g mozzarella cheese, grated

Heat the Flora Oil in a frying pan and gently fry the peppers & mixed herbs on a low heat for about 10 minutes or until the peppers are soft.

Stir in the lemon juice.

Spread each slice of ciabatta bread with margarine and top with pan-roasted peppers, olives & mozzarella cheese.

Place under a hot grill for 1 - 2 minutes to melt the cheese & serve.

TIP: To include your portion of Flora pro-activ, simply set aside your serving of ciabatta & spread with 2 level teaspoons of Flora pro-activ.

MOZZARELLA AND SWEET PEPPER BRUSCHETTA

Small handful of nuts

1x fruit

Breakfast

Dinner

Snack of the day

Lunch

Scrambled egg on toast (5 g Flora pro-activ for

cooking egg + 5 g Flora pro-activ for toast)

Avo, hummus and smoked chicken pitas (5 g Flora pro-acitv

spread onto pita)

1x fruit

Baked lamb chops with tomato & herb crust with mashed

potato (10 g Flora pro-activ)

Steamed green beans

DAY 3

Serves: 415 ml Flora Oil4 lamb chops, trimmed of excess fat1 red onion, sliced1 tin (410 g) chopped tomatoes5 ml brown sugar15 ml balsamic vinegar5 ml Robertsons Mixed Herbs60 g breadcrumbs60 g cheddar cheese, grated For the mashed potato –4 large boiled potatoes3 tablespoons Flora margarine250 ml warm fat free milk

Preheat oven to 1800C.

Heat the Flora Oil in a large heavy based pan & brown the lamb chops on both sides, then place into an oven proof dish.

In the same pan gently sauté the onions then add the tinned tomatoes, sugar, balsamic vinegar & mixed herbs.

Season the chops with salt & black pepper, then pour over the sauce.

In a separate bowl, mix the breadcrumbs & grated cheese together & sprinkle on top of each chop.

Bake in the oven for 60 minutes at 1800C.

In the meantime mash the boiled potatoes with the Flora margarine and warm milk until smooth, then season to taste.

TIP: To include your portion of Flora pro-activ, simply set aside your serving of boiled potato prior to mashing, then add 2 level teaspoons of Flora pro-activ.

BAKED LAMB CHOPS WITH TOMATO & HERB CRUST AND MASHED POTATO

Breakfast

Dinner

Lunch

Bran flakes with muesli, chopped banana and fat-free milk

Salmon and fat free cottage cheese bagel (10 g Flora pro-activ

spread onto bagel)

1x fruit

Spicy grilled chicken with oven roasted vegetables

(10 g Flora pro-activ)

Snack of the day

1 slice banana bread spread with 5 g Flora pro-activ

DAY 4

Serves: 48 skinless chicken thighs60 ml freshly chopped coriander125 ml fat-free yoghurt125 ml peri-peri sauce600 g chunky cut roasting root vegetables (sweet potato, potatoes & carrots)15 ml Flora Oil

In a bowl mix together all the ingredients, except for the chicken.

Cut small incisions into the flesh of the chicken thighs.

Place the chicken into the marinade & allow to marinate in the fridge for at least 30 minutes, or up to 6 hours.

Roast in the oven at 1800C for 40 minutes, basting the chicken frequently with the sauce until cooked.

In the meantime, place the roasting veg into an oven proof dish, drizzle with Flora Oil and roast in the oven for 35 minutes, until soft in the centre and crispy on the outside.

Serve with the spicy grilled chicken.

TIP: To include your portion of Flora pro-activ, simply set aside your portion of roasted root vegetables & melt 2 level teaspoons of Flora pro-activ over them.

SPICY GRILLED CHICKEN

Breakfast

Dinner

Lunch

Oats porridge with low fat milk and 5 g Flora pro-activ

mixed into oats

Butternut & leek soup with 2 slices low GI seed bread (10 g

Flora pro-activ spread on bread) (refer to back of this booklet for recipe)

1 x fruit

Garlic and herb crusted line fish with stir fried veggies &

steamed baby potatoes (10 g Flora pro-activ)

Snack of the day

30 g lean biltong

1 x fruit

DAY 5

Serves: 44 portions line fish250 ml breadcrumbs5 ml garlic, crushed30 ml fresh parsley, finely chopped40 ml Flora margarine, melted500 ml frozen stir fry veggies per person3 baby potatoes per person Zest of 1 lemon, chopped Cake flour for dusting, seasoned with salt & black pepper

Preheat oven to 1800C.

Dust the line fish portions in seasoned flour & fry until lightly browned on each side.

Gently place the fish onto a baking tray.

In a bowl mix together the breadcrumbs, crushed garlic, parsley & melted margarine.

Press some of the breadcrumb mixture on top of each piece of fish to form a crust.

Bake at 1800C for about 20 minutes until the fish is done & the crust is golden.

In the meantime, fry the stir fry veggies until tender but still a little crispy & steam the baby potatoes until soft.

Serve with the crusted line fish.

TIP: To include your portion of Flora pro-activ, simply set aside your portion of stir fry veggies & baby potatoes once cooked, then melt 2 level teaspoons of Flora pro-activ over them.

GARLIC & HERB CRUSTED LINEFISH WITH STIR-FRIED VEGGIES & STEAMED BABY POTATOES

Breakfast

Dinner

Lunch

Omelette & toast (5 g Flora pro-activ to cook egg, 5 g

Flora pro-activ for toast)

Sundried tomato & chicken pasta (refer to back of this booklet for recipe)

1x fruit

Classic Cottage pie (10 g Flora pro-activ)

Tomato salad with basil, balsamic vinegar & olive oil

DAY 6

Cinnamon bun spread with 5 g Flora pro-activ

1x fruit

Snack of the day

Serves: 415 ml Flora Oil1 onion, finely diced3 carrots, peeled & diced400 g extra lean beef mince15 ml Robertsons Mixed Herbs15 ml tomato paste1 Knorr Beef Stock Pot400 ml water Preheat oven to 2000C.

Heat Flora Oil in a large frying pan & fry the onion & carrots until soft.

Add the beef mince & fry for 5 minutes or until well browned.

Stir in the mixed herbs & tomato paste, then add the Knorr Beef Stock Pot & water & allow to simmer for 15 minutes.

To make the topping boil the potatoes in salted water until soft, then drain.

Mash the potatoes with the margarine & milk until smooth.

Spoon the mince mixture into an ovenproof casserole dish, then spread the mashed potato over the top.

Bake in a preheated oven for 25 min until the top is golden brown.

TIP: To include your portion of Flora pro-activ, simply melt 2 level teaspoons of Flora pro-activ over your portion of cottage pie, or make individual cottage pies & melt the Flora pro-activ into your portion of mash topping.

CLASSIC COTTAGE PIE

Breakfast

Dinner

Lunch

Banana, cinnamon & walnut crumpets (5 g Flora pro-activ

on crumpets) (refer to back of this booklet for recipe)

Avo on health bread seasoned with black pepper (10 g

Flora pro-activ for 2 slices of bread)

1 x fruit

Spicy tomato and lentil soup and whole wheat roll

(10 g Flora pro-activ)

125 ml low fat yogurt

1x fruit

Snack of the day

DAY 7

Serves: 415 ml Flora Oil2 garlic cloves, crushed1 onion, chopped3 fresh tomatoes, chopped2 tins whole peeled tomatoes7.5 ml balsamic vinegar15 ml Robertsons Mixed Herbs500 ml water1 tin lentils, drained100 ml reduced fat cream5 ml sugar4 wholewheat bread rolls

Heat Flora Oil in a deep pot & gently fry the garlic & onion until soft.

Add the fresh chopped tomatoes, balsamic vinegar & Robertsons Mixed Herbs & fry for a further 5 minutes stirring occasionally.

Add the tinned tomatoes, water & lentils, stir well and bring to the boil, then turn down the heat & allow to simmer for 30 minutes, stirring occasionally.

Stir in the the cream & sugar & allow to simmer for a further 5 minutes.

Blend with a stick blender until smooth & serve with thick, crusty bread.

TIP: To include your portion of Flora pro-activ, simply spread 2 level teaspoons of Flora pro-activ onto your wholewheat bread roll.

QUICK TOMATO AND LENTIL SOUP

Serves: 430 ml Flora Oil125 ml onion, finely chopped1 garlic clove, crushed30 ml mild & spicy curry powder15 ml plain flour375 ml carrot, chopped375 ml potato, cubbed1 Knorr Chicken Stock Pot300 ml water500 g chicken breast fillet, cubed 250 ml frozen peasto taste salt & pepper

Heat oil in a saucepan over a low heat, add the onion & cook for 2 -3 minutes. Add the garlic, curry powder & flour & continue to cook, stirring constantly, for a further 2 - 3 minutes.

Add the carrot, potato & Knorr Chicken Stock Pot & water & bring to the boil. Cover & cook, stirring occasionally, for 10 - 12 minutes or until the vegetables are just cooked. Add the chicken & while continuing to stir, cook for a further 10 - 15 minutes. Stir in the peas, cook for a further 2 minutes or until the chicken is thoroughly cooked.

Season to taste with salt & pepper & serve with basmati rice.

CHICKEN AND VEGETABLE CURRY

ADDITIONAL

RECIPES

Serves: 415 ml Flora Oil 3 leeks, sliced ½ onion, chopped 1 kg butternut, cubed 1 green apple, cored & chopped pinch black pepper 300 ml fat-free milk 200 ml water 1 sachet Knorr Honey & Mustard Chicken Dry Cook-in- Sauce

Heat oil in a large pot, add leeks & onion & sauté until they soften.

Add butternut, apple & black pepper.

Mix contents of the sachet of Knorr Chicken Honey & Mustard Dry Cook-in-Sauce, milk & water & add to the soup mix.

Simmer for 25 - 30 min until the butternut is tender.

Once cooked, place in a liquidiser & puree until smooth.

Serve & garnish lightly with black pepper.

BUTTERNUT & LEEK SOUP

ADDITIONAL

RECIPES

Serves: 415 ml Flora Oil1 onion, finely chopped1 clove garlic, crushed 500 g chicken breast fillet, cubed1 Knorr Chicken Stock Pot300 ml water4 courgettes, grated250 g button mushrooms, sliced100 g sundried tomatoes, chopped250 g linguini, boiled & drained Parmesan cheese, for serving

Heat Flora Oil in a pan & gently fry the onions until soft.

Add the cubed chicken breast & fry until well browned.

Add the Knorr Chicken Stock Pot & water, garlic, grated courgettes, button mushrooms & sundried tomatoes & stir well.

Allow to simmer on a low heat for 8 minutes or until the chicken is tender & cooked through.

Remove from heat & toss with the linguini.

Serve topped with shaved Parmesan cheese.

SUNDRIED TOMATO AND CHICKEN PASTA

ADDITIONAL

RECIPES

Serves: 4250 ml wholewheat flour5 ml baking powder5 ml cinnamon, ground100 ml walnuts, finely chopped250 ml fat-free milk2 very ripe bananas, mashed Flora Oil, for cooking Bananas, for serving

Place wholewheat flour, baking powder, cinnamon & walnuts in a bowl & stir until combined.

Add the milk & banana & whisk until the mixture is smooth.

Leave the mixture to stand for 30 minutes.

Heat Flora Oil in a pan & place spoonfuls of crumpet mixture into the pan and fry for 3 - 4 minutes on each side, until golden brown & cooked through (Bubbles will appear on the surface of the crumpets when they are ready to be turned).

Top warm crumpets with Flora pro-activ & serve with sliced banana.

BANANA, CINNAMON & WALNUT CRUMPETSSUNDRIED TOMATO AND CHICKEN PASTA

ADDITIONAL

RECIPES

Notes

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