Tag: avocado

Does Fat Make You Fat?

News flash: a low-fat diet can actually cause weight-gain, not a diet high in fat. So, what is fat anyway and why do we assume that fat is what makes us fat?

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Fat is a nutrient that our bodies need, in fact, about 30% of your daily calorie intake should come from fat. This may surprise you, but it’s true!

There’s a catch, though, sort of. We should be eating good quality fats, just like we should be eating good quality foods in general. That means no trans fats. Deal?

So, what are the healthy, good quality fats that we should be eating? Good question. Nuts and seeds, avocado, fatty fish like salmon, coconut, olive oil, unprocessed lean meat, flax, dark chocolate (yay!) and dairy. These healthy fats do not cause obesity, heart attacks, or high-cholesterol, but actually promote nutrient-absorption, raise immunity, and actually burn fat. Really!

Fat also makes us feel satisfied for longer. For example, adding a spoonful of nut butter to your apple or half an avocado to your eggs will make you feel more satisfied, help your body absorb the nutrients it needs, and ward of hunger longer. Win/win!

One Healthy Breakdown: do not fear the fat, eat the fat!

Afternoon Snackocado

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Oh, avocado. How you make the world a better place…

photo 5(3)Avocados are rich in nutrients and flavor. With 20 essential nutrients, including Vitamins B, E, folic acid, potassium, fiber, and healthy fat, these power-fruits actually burn fat, aid digestion, inflammation, heart health, and lots more!

Afternoon snackocado:

  • 1 rice cake or toast of choice
  • 1/2 avocado
  • fresh lemon or lime juice
  • sea salt
  • pepper

Mash avocado and spread on rice cake or toast. Squeeze fresh lemon or lime juice on top and add a dash of salt and pepper. That’s it! One bite and you’ll be hooked on this easy combo! (If you’re looking for a more substantial/satisfying snack with added protein, feel free to add cottage cheese as well!)

One Healthy Breakdown: avocado vs. snack attack…avocado wins again.

Green Cauliflower Mash

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Have you heard?! Cauliflower is the new mashed potatoes. Yup, move over boring old starchy potatoes, you’ve been replaced by cauliflower. For 2/3 fewer calories and carbs, this cruciferous veg is low on the glycemic index and packed with vitamins.photo(150)In a food processor, combine:

  • 1/2 head cauliflower, steamed and cut into pieces
  • 1 bunch fresh basil leaves
  • 1 handful arugula
  • juice from 1 lemon
  • 1/2 avocado
  • 1 teaspoon miso
  • 1 clove garlic
  • 1/4 cup unsweetened milk of choice (I used cashew milk)
  • 1 teaspoon nutritional yeast
  • optional: for added protein, add 1/4 cup chickpeas, tofu, or plain Greek yogurt

Blend until you have a light zesty, green mixture and enjoy! Cauliflower mash makes the perfect side dish, snack, or small meal. To make plain (white) cauliflower mash, simply remove the arugula, basil, and avocado and replace with 1 teaspoon olive oil. Some may not even realize the potatoes are missing…

One Healthy Breakdown: goodbye mashed potatoes…sorry to say, I won’t miss ya a bit.

Bask in Your Mask, At Home!

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Love that post-facial feel? Why not save a little money and time by making your own natural face masks? This way, you can feel good about the ingredients and maybe even multitask by getting something done around the house (yes, a snooze, bath, or TV show counts as something!) while you bask in your mask! Try these masks over the next few weeks to rejuvenate skin after a long summer of sunshine!

Woman Getting Facial Treatment

Moisture Mask: Combine 1 whole avocado, 1 teaspoon olive oil, and a squeeze of fresh lemon juice. Blend or mash until smooth. Add a teaspoon of sea salt for added exfoliation (optional, best for oily skin.) Apply mask to face and let sit 15-20 minutes. Wash face with warm water and pat dry.

Pore Shrinker: Apply egg whites evenly to face (use one egg’s whites or about a tablespoon out of carton, preferably pasteurized.) Let dry on face about 10 minutes and wash with a gentle cleanser and warm water. Face will feel a bit stiff and pores will be instantly smaller. Also helps fight blemishes!

Revitalization Recipe: Combine one part fresh-squeezed orange juice, one part milk, and two parts honey. Apply evenly to face and let soak for 15 minutes. Rinse with warm water.

OrangesOne Healthy Breakdown: who said a facial has to cost an arm and a leg? Just open your fridge and facial away today!

*consult a doctor before trying if you have sensitive skin or food allergies.

Holy Guacamole!

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The only thing better than avocado is guacamole! This guac cuts fat and cals – olé!

Recipe adapted from local celebrity chef, Katie Lee via SELF Magazine.

INGREDIENTS:

  • 1 whole avocado
  • 1 medium-sized tomato finely chopped
  • 1/4 cup red onion or scallions finely chopped
  • juice of 1/2 lime
  • splash of lemon juice
  • 1/2 teaspoon garlic powder
  • dash of cayenne pepper
  • salt and pepper to taste
  • 1/2 lb asparagus, trimmed and steamed OR 1/2 cup shelled edamame OR 1/2 cup green peas

Blend all ingredients in blender or food processor until it’s mixed to your ideal guac texture. Guac is perfect for crudite, a salad topper, and yes with chips, salsa, and a cold marg (once in a while!)

One Healthy Breakdown: just when we thought guacamole couldn’t get any better!

 

Lean, Green Bean Salad

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This lean, green-as-can-be salad came together in a snap (pea!)  It’s super easy, tasty, crunchy, and will clearly deliver all your greens and more!  With protein and healthy fat, this lean green monster salad can be a meal in itself, or a great side dish!

On top of a bed of greens, (I used a mix of baby spinach and arugula) simply add sugar snap peas, edamame, avocado, green beans, and chopped scallions.  Sprinkle with garlic powder and dress with a lemon juice and balsamic vinegar, or your favorite salad toppers.  Feel free to load on other green veggies, like asparagus and peas, and even non-green ones for more of a rainbow!

One Healthy Breakdown: creativity, colors, and new combinations make salads exciting meals…and works of art!

One Good Lookin’ Salad

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Tell me that’s not one of the best lookin’ salads!  I have a feeling this one’s going to reappear on my dinner table a lot this spring.  The bold colors and fresh flavors make it a win-win.

With leftover chicken and asparagus from last night already cooked and ready to go, I whipped this puppy up in a matter of minutes!  Just create a bed of greens (I used baby spinach & arugula) on a large plate.  Add cherry tomatoes, chicken, (or protein of choice) asparagus, toasted pine nuts, corn, sliced avocado, and your favorite dressing.  I usually use some sort of combo of the following for a clean, zesty dressing: Dijon mustard, lemon juice, olive oil, balsamic vinegar, apple cider vinegar, and/or red wine vinegar.  I was lacking in time, but I’d suggest adding apples or raisins for a bit of sweetness if you so desire, and I do.  Next time.

There you have it, you’ve got your greens, veggies, carbs, healthy fats, and protein in one simple good lookin’ dish.

One Healthy Breakdown: simple salad staples are super hot.