Focus on Healthy Fats—Swap unhealthy fats for healthy fats in your diet.
So what foods should I eat? Fats that are liquid at room temperature are healthiest.
Fats come in various types. Unsaturated fats — including monounsaturated fats and polyunsaturated fats — are healthy if eaten in small amounts. But saturated fats and trans fats can increase your risk of heart disease.
No matter what; 5 grams of fat and 45 calories. What does 5 grams look like?
- Almonds 6
- Avocado 2 tablespoons (1 ounce)
- Brazil nuts 2
- Cashews 6
- Filberts (hazelnuts) 5
- Macadamia nuts 3
- Nut butters, trans-free: almond butter, cashew butter, peanut butter (smooth or crunchy) 1 1/2 teaspoon
- Oil: canola, olive, peanut 1 teaspoon
- Olives, black 8 large
- Olives, green with pimento 10 large
- Peanuts 10
- Pecans 4 halves
- Pistachios 16
- Margarine, low-fat spread, 30 to 50 percent vegetable oil, trans-free 1 tablespoon
- Margarine, trans-free: stick, tub, squeeze 1 teaspoon
- Mayonnaise, reduced-fat 1 tablespoon
- Mayonnaise, regular 1 teaspoon
- Mayonnaise-style salad dressing, reduced-fat 1 tablespoon
- Mayonnaise-style salad dressing, regular 2 teaspoons
- Oil: corn, cottonseed, flaxseed, grape seed, safflower, soybean, sunflower 1 teaspoon
- Pine nuts 1 tablespoon
- Salad dressing, reduced-fat 2 tablespoons
- Salad dressing, regular 1 tablespoon
- Seeds: flaxseed, pumpkin, sesame, sunflower 1 tablespoon
- Tahini (sesame paste) 2 teaspoons
- Walnuts 4 halves
Quinoa and Pistachio Salad
Low Fat High Passion Protein Punch
Quinoa is a high protein and quick cooking grain. This makes 6 servings – thus it is very fat responsible.
1 red bell pepper
1 cup uncooked quinoa
1 cup vegetable broth – low sodium
1 can (15 1/2 ounce) chickpeas
1/2 cup water
1/2 cup fresh orange juice
1/3 cup fresh coarsely chopped cilantro
1/4 cup extra virgin olive oil or peanut oil
2 tablespoons coarsely chopped fresh parsley – flat leaf works best
3 tablespoons fresh lemon juice
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon ground red pepper (cayenne)
2 large cloves garlic coarsely chopped
12 oil cured olives, pitted and chopped
1/4 cup pistachios
Cut red bell pepper in half length wise; discard seeds and membranes. Place skin side up under broiler for 8-12 minutes or until blackened. Let stand 10 minutes then peel and chop.
Place quinoa, broth, chickpeas, water, and juice in a large sauce pan – bring to boil. Cover, reduce heat and simmer for 9-12 minutes or until liquid is absorbed.
Place cilantro, olive oil, parsley, lemon juice, cumin, salt, cayenne and garlic in blender or food processor until smooth.
Combine bell pepper, quinoa mixture, cilantro mixture and olives in a large bowl. Sprinkle with up to 16 pistachios per person!
Serve a top a bed of green salad – romaine, red leaf lettuce, arugula and spinach with blanched asparagus accents.
For dessert – to feed our sweet tooth – orange sherbert or glace with a square of dark chocolate or melt the square and add a drizzle.