40 Recipes, 4 g of Saturated Fat or Less a Serving
Ten breakfasts built on oats and barley, ten lunches, sixteen dinners and four snacks, each serving two, cooked with olive or canola oil and never butter or cream. Saturated fat, fiber, protein, calories and sodium per serving are worked out from USDA data for each ingredient. Delivered instantly as a printable PDF with a free bonus online edition.
You are purchasing The Cholesterol-Conscious Recipe Book — a downloadable digital publication (51-page printable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
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Recipe values per serving
Eight sample recipes from the book with their USDA-based values. Every recipe has 4 g of saturated fat or less a serving.
| Recipe | Category | kcal | Sat fat g | Fiber g | Protein g |
|---|---|---|---|---|---|
| Apple Cinnamon Oatmeal | Breakfast | 351 | 1.5 | 7 | 13 |
| Blueberry Oat Bran Porridge | Breakfast | 257 | 2.2 | 8 | 15 |
| Three-Bean Vegetable Chili | Lunch | 331 | 1.3 | 18 | 18 |
| Black Bean Soup | Lunch | 400 | 2.1 | 19 | 22 |
| Baked Salmon with Barley Pilaf | Dinner | 483 | 2.5 | 11 | 35 |
| Lentil Bolognese | Dinner | 544 | 1.4 | 17 | 25 |
| Chickpea and Spinach Curry | Dinner | 465 | 1.0 | 16 | 18 |
| Oat and Date Energy Bites | Snack | 252 | 1.0 | 6 | 7 |
USDA FoodData Central, SR Legacy. Values per serving, as printed in the book.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, printable tools rather than theoretical filler.
How the recipes work
Each recipe serves two, with saturated fat, fiber, protein, calories and sodium per serving, tags, and a finder with all 40 recipes.
Oats, barley and breakfasts
Ten mornings: apple cinnamon oatmeal, oat bran porridge, a warm barley bowl, psyllium overnight oats, a tofu scramble, avocado toast on oat bread, oat pancakes, a berry smoothie, soy yogurt with walnuts and an egg white wrap.
Lunches and dinners
Ten lunches (lentil, bean and barley soups, salads and bowls) and sixteen dinners with salmon, mackerel, trout, cod, shrimp, skinless chicken, lean turkey, tofu and lentils.
Snacks and the shopping list
Four snacks, from oat and date energy bites to a walnut and berry mix, and a list of everything the recipes use, by aisle.
Three Steps, a Few Minutes a Day
Pick your recipes
Use the finder to choose by saturated fat, fiber or tag.
Shop from the list
Oats, barley, beans, nuts, fish and olive oil.
Cook for two
Short steps, with every number per serving on the page.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 51 A4 pages, ready to print or read on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Anyone watching their cholesterol who wants everyday meals.
- Cooks moving from butter and cream to olive oil and beans.
- People who like to see the numbers for every serving.
- It is not medical advice, and it does not replace the care your doctor gives you for high cholesterol.
- It is not a vegan cookbook: many dinners use fish or poultry.
- If you were told to limit fiber, ask your doctor first.
Clinical Evidence & Scientific Grounding
Oats, barley and psyllium are the foods named in the FDA soluble-fiber rule (21 CFR 101.81), and saturated fat is kept under 10% of calories as the Dietary Guidelines advise. Every number is worked out per ingredient from USDA FoodData Central (SR Legacy).
This cookbook is an educational tool and does not replace personal advice from a dietitian or doctor.
Frequently Asked Questions
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