Are Avacados, Nuts and Olives Still On Your List of No-Nos?
Healthy fats can protect your heart, ward off diabetes and even keep you slim. Indulge guilt-free with these 10 fatty foods to feast on.
These are the best sources of healthy fats on the planet:
Pesto sauce*
20 to 29 g per 1/4 cup
Peanut butter
16 g per 2 tablespoons
Olive oil
14 g per tablespoon
Canola oil
14 g per tablespoon
Nuts
13 to 21 g per ounce
Guacamole
10 g per 1/4 cup
Avacado
8 g per 1/4 medium
Vinaigrette dressing*
3 to 8 g per tablespoon
Fish
1 to 15 g per 3 ounces baked or broiled
Olives
0.4 g per large olive
*Choose brands made with olive or canola oil.
Recipe by Laurie Goldrich-Wolfe
PEANUT BUTTER BRAN MUFFINS
A recent Harvard study found that eating a tablespoon of peanut butter five or more times a week may cut your risk of developing Type 2 diabetes. Choose the all-natural kind, which contains less sugar.
2-1/2 cups All-Bran cereal
1-1/3 cups whole-wheat flour
2-1/2 teaspoons baking soda
1/2 teaspoon salt
2 large eggs
2/3 cup plain nonfat yogurt or reduce-fat buttermilk
1/3 cup canola oil
1/3 cup molasses
1/3 cup honey
1 cup smooth peanut butter
1-1/4 cups mixed dried fruit such as golden raisins, chopped dates or figs, or
dried cherries
Heat oven to 400ºF. In a large bowl, combine first four ingredients. Stir in eggs, yogurt or buttermilk, oil, molasses, honey and peanut butter until just combined. Rinse dried fruit in hot water for 30 seconds to soften, then fold into batter. Pour into muffin cups coated with cooking spray until cups are three-quarters full. Bake 18 to 22 minutes, or until muffins begin to pull away from the sides of the pan. Cool in pan on wire rac five minutes; remove from pan to cool completely. Makes 18 muffins.
Nutritional Information per muffin:
248 calories, 33 g carbohydrate, 7g protein, 6 g monounsaturated fat. 4 g polyunsaturated fat, 2 g saturated fat, 5 g fiber.
Cheers,
Eve
These are the best sources of healthy fats on the planet:
Pesto sauce*
20 to 29 g per 1/4 cup
Peanut butter
16 g per 2 tablespoons
Olive oil
14 g per tablespoon
Canola oil
14 g per tablespoon
Nuts
13 to 21 g per ounce
Guacamole
10 g per 1/4 cup
Avacado
8 g per 1/4 medium
Vinaigrette dressing*
3 to 8 g per tablespoon
Fish
1 to 15 g per 3 ounces baked or broiled
Olives
0.4 g per large olive
*Choose brands made with olive or canola oil.
Recipe by Laurie Goldrich-Wolfe
PEANUT BUTTER BRAN MUFFINS
A recent Harvard study found that eating a tablespoon of peanut butter five or more times a week may cut your risk of developing Type 2 diabetes. Choose the all-natural kind, which contains less sugar.
2-1/2 cups All-Bran cereal
1-1/3 cups whole-wheat flour
2-1/2 teaspoons baking soda
1/2 teaspoon salt
2 large eggs
2/3 cup plain nonfat yogurt or reduce-fat buttermilk
1/3 cup canola oil
1/3 cup molasses
1/3 cup honey
1 cup smooth peanut butter
1-1/4 cups mixed dried fruit such as golden raisins, chopped dates or figs, or
dried cherries
Heat oven to 400ºF. In a large bowl, combine first four ingredients. Stir in eggs, yogurt or buttermilk, oil, molasses, honey and peanut butter until just combined. Rinse dried fruit in hot water for 30 seconds to soften, then fold into batter. Pour into muffin cups coated with cooking spray until cups are three-quarters full. Bake 18 to 22 minutes, or until muffins begin to pull away from the sides of the pan. Cool in pan on wire rac five minutes; remove from pan to cool completely. Makes 18 muffins.
Nutritional Information per muffin:
248 calories, 33 g carbohydrate, 7g protein, 6 g monounsaturated fat. 4 g polyunsaturated fat, 2 g saturated fat, 5 g fiber.
Cheers,
Eve
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