Cooking The TLC Way – Sample Meal Options

The TLC diet is a heart-healthy diets that can lower cholesterol and help lower the risk of heart disease or stroke. When you follow this diet, you eat less fat , change the types of fats you eat and eat less foods that contain cholesterol.

In this section, I’m going to introduce you to some delicious TLC recipes.

Breakfast Smoothie

1 cup of fresh blueberries
½ cup of chopped baby spinach
1 cup of avocado, chopped
2 tbsp of almonds, minced 1 cup of coconut milk
½ cup of ice cubes (optional)

Preparation: Wash and drain the baby spinach. Combine with other ingredients in a blender and mix for about 30 seconds. Serve cold.

Fruit Salad


1 cup of berries
½ cup of pineapple cubes
½ cup of chopped apple
5 mint springs
1 tbsp of fresh lime juice
1 tsp of lime zest ¼ cup of water
1 tsp of cinnamon
1 tsp of agave syrup


In a small saucepan combine ¼ cup of water, mint spring, fresh lime juice and lime zest. Allow it to boil over medium temperature and cook for about 2-3 minutes. Remove from the heat and cool. Meanwhile, in a large bowl, combine 1 cup of berries, ½ cup of pineapple cubes and ½ cup of chopped apple. Add agave syrup and mix well. Pour the lime mixture over the salad and let it stand in the refrigerator for 20-30 minutes. Remove from the refrigerator and sprinkle with 1 tsp of cinnamon before serving.

Grilled Eggplant Slices With Chopped Fennel

1 large eggplant
½ cup of chopped fennel
1 tbsp of olive oil
1 tsp of chopped parsley

Preparation: Peel the eggplant and cut into 3 equal slices. Bake it in a barbecue pan without oil. When done, spread olive oil over it, sprinkle with fennel and parsley. (These eggplant slices are great cold, so you can leave them overnight in a refrigerator)

Turkey Fillet With Walnuts And Maple Syrup


3 turkey fillets
½ cup of walnuts
1 tsp of maple syrup
¼ cup of water
1 tbsp of olive oil salt to taste
Preparation: Fry the fillets in a barbecue pan, over a low temperature, for about 15 minutes, or until tender. Remove the pan from the heat and add water, maple syrup and walnuts. Mix well and fry for another 5-6 minutes until the water evaporates. Stir constantly. Allow it to cool for a while before serving.

Beef Chop With Pineapple And Tumeric

1.5 pounds of beef chop, boneless
2 tbsp of coconut oil
1 tbsp of olive oil
½ cup of coconut milk
1 tsp of tumeric
¼ tsp of pepper
1 medium pineapple, peeled and chopped

Preparation: Wash and dry the meat. Cut into bite size cubes. Combine the meat with coconut oil, coconut milk, tumeric, pepper and pineapple. Mix well and set side for 15 minutes. Use a large wok pan to heat up the olive oil. Remove te meat and pineapple chops from the marinade and fry for about 5-7 minutes on each side. Now pour in the remaining marinade, cover the wok pan and cook for 30 minutes over a medium temperature. The marinade will become thick and the meat soft. Remove from the heat and serve.

Salmon With Zucchini

1 pound of sliced salmon fillets
2 small zucchinis
6 Brussels sprouts
3 tbsp of extra virgin olive oil
¼ tsp of pepper

Preparation: Peel and slice zucchinis into 0.5 inch thick circle shape slices. Cut salmon fillets into bite size pieces. Heat up one tbsp of olive oil in a large skillet and add your salmon fillets. Fry them up for about 10 minutes, or until they are nice and crispy. When done, move them to a plate covered with a kitchen paper to soak up the grease. Set aside.
Cut the Brussels sprouts in half. Combine with zucchini slices in a large bowl and add 2 tbsp of the remaining olive oil. Move the vegetables to the skillet and cook until the Brussel sprouts are tender. This should take no more than 10 minutes. Add your salmon fillets to the skillet, cover and allow it to rewarm. Serve and enjoy.