A quick lunch: 1 chicken burger, using the left over chicken from yesterday with lots of salade and the cholesterol free garlic sauce, and for drinks a peach smoothie with yoghurt.
Fast and easy: take a whole grain bun, add the left over roasted chicken and the left over dressing from yesterday, whack in prewashed mixed salad leaves, add a few rucola salad leaves and tadaa: a yummy lunch is served:
I agree, that’s not going to keep me alive until dinner 🙂 So I took 1 and a half peach, 6 thick grapes and 60 grams (2 oz) of Greek style yoghurt (From farmers Union from Australia, they don’t mention the cholesterol content), whacked all in my small blender and voila, a peach smoothie:
Tastewise not overly successful but not too bad either. I tried adding a teaspoon of brown sugar, but that didn’t add much to the flavor. All in all these peaches are a bit mellow and not very juicy. I am sure that with different peaches, the smoothie would taste far better. My proven peach smoothie before I started this diet was:
- 1 peach (a bit less than 150 gram 5 oz)
- 30 gram (1 oz) organic brown sugar
- 125 gram (about 4 oz) low fat yoghurt with life culture
- 60 ml (2 fluid ounce) full milk
- 115 gram (about 4 oz) ice cubes
Kind of silly actually: the amount of cholesterol in the Greek yoghurt smoothie (10% fat) is 30 mg and in my "proven peach recipe" with full milk is about 15mg or half as much only!
For the cholesterol calculations in the peach smoothie:
Surfing around on the Internet I found on the Livestrong website that 1 serving of Track Chobani Greek Yogurt 10% (170 gram) contains 85 mg of cholesterol. Since I only used 60 grams, I more or less consumed about 30 mg of cholesterol.
Couldn’t find the cholesterol content of my low fat Sunglo yogurt, so I simply take the low fat Greek yogurt from Chobani (5%) fat which has 3 times less cholesterol than the 10% fat version. (10 mg cholesterol per 170 g serving). So lets guess my yogurt cholesterol from my "milk-yogurt" peach smoothie could have 10 mg from the yoghurt and about 5mg from the full milk.
Note to myself: find a table that says how much cholesterol food items contain or … start reading and buying items that label the cholesterol content of the product. The latter will be a challenge for people of my age: reading the tiny labels without reading glasses isn’t all that straight forward. But simply grabbing a pot of live culture yogurt without further ado, resulted in my smoothie having twice as much cholesterol as I would have had when I simply made it with full milk and low fat yogurt.
For the chicken burger, it’s difficult to calculate as I didn’t weigh the chicken leftovers nor do I have any clue what kind of ingredients are used in my bun, but according to Livestrong, 100 mg roasted chicken has a bit less than 90 mg of cholesterol.
Lunch: due to buying the wrong yoghurt, simply guessing the amount of chicken I ate and not being able to know what ingredients are in the fresh wholemeal bul of the bakery, I guess my lunch to be around 120 mg cholesterol. That’s
way too much for what I had hoped to be a quick and healthy lunch. Improvements are using low fat yogurt, (weighing your amount of chicken), and replacing some of the chicken with onion, tomato and cucumber.