Mexican Tofu Scramble

• This recipe serves two and uses five cholesterol-lowering foods: turmeric, soy, avocado, beans and garlic.
  
  Ingredients:
  1 13-ounce package of low-fat firm tofu, drained
  4 Tbsp nutritional yeast
  1 Tbsp Dijon mustard
  1 tsp garlic powder
  1 tsp onion powder
  1/2 tsp turmeric
  1/2 tsp cumin
  1/2 tsp sea salt
  Black pepper to taste
  1/4 cup chopped fresh cilantro
  1 avocado, sliced
  1/2 cup black beans
  1/3 cup yellow corn
  salsa
  
  Directions: Crumble tofu into a large pan and cook over medium heat for 3-4 minutes or until the tofu releases its water. Add nutritional yeast and 1 tbsp of water if necessary to prevent sticking. Then add remaining ingredients except for the avocado, black beans and salsa. Stir to evenly coat the tofu with the spices. Cook another 10 minutes, stirring regularly, or until liquid has evaporated. If the tofu starts to stick to the pan, lower the heat. Adjust seasonings to taste and serve with black beans, corn, salsa and fresh avocado slices over top.
  
  

Single-Serving Blueberry Crisp

• This recipe serves one and uses four cholesterol lowering foods: oat meal, flax seeds, whole wheat flour and blueberries.
  
  Ingredients:
  1/2 cup frozen blueberries
  1 or 2 Tbsp honey
  3 Tbsp rolled oats
  1 Tbsp Flax seeds (preferably ground)
  1 Tbsp whole wheat flour
  Few dashes of cinnamon
  
  Directions: Preheat oven to 400 F. Place blueberries into a small oven-safe dish and coat with one tablespoon of honey. In a small bowl, combine oats, flax seeds, the rest of the honey and flour until it becomes crumbly. Add more honey if necessary. Spread crumbs over the top of the blueberries and sprinkle with cinnamon. Bake about 10 minutes or until the crisp hardens.
  
  

Spinach and Mushroom Quiche

• This recipe serves six and uses five cholesterol lowering foods: tofu, spinach, mushrooms, turmeric, garlic and olive oil.
  
  Ingredients:
  1 13-ounce package firm tofu, drained
  1 tsp garlic powder
  1 tsp onion powder
  1/2 tsp turmeric
  1/2 tsp sea salt
  1/4 cup nutritional yeast
  1/4 cup cornstarch
  1 tbsp Dijon mustard
  juice of 1 lemon
  10 mushrooms, sliced thin
  1 tsp dried thyme
  1/2 tsp dried basil
  red pepper flakes as desired
  10 ounces fresh spinach
  1 red bell pepper, seeded and sliced
  olive oil
  
  Directions: Preheat oven to 350 F. Combine tofu through lemon juice in a blender with one to two tablespoons of oil and puree until smooth. Set tofu mixture aside. Saute the mushrooms in a little olive oil and add thyme, basil and red pepper flakes once the mushrooms start to soften. Cook until the mushrooms are slightly brown. Meanwhile, line a large pot with water and turn the heat to high. Add spinach, in batches if necessary, and cool until spinach is dark green and wilted. Drain spinach and press to remove excess water. In a large bowl, mix tofu, spinach and mushrooms together until evenly distributed. Pour the quiche mixture into a greased, shallow 9" pie dish, garnish with bell pepper slices and bake 30 to 45 minutes or until thoroughly warm and slightly crusty at the edges. Drizzle with olive oil if desired before serving.