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Posts tagged ‘healthy fat’

Recipe of the Week: Walnut Parsley Pesto

parsley walnut pestoDid you buy the wrong herb? Do you have most of a big bunch left over from a recipe? Don’t worry, there’s a pesto for that. This recipe from Simply Recipes is a good, cold weather pesto – heavy enough to have on steak (or steak sandwiches) and light enough to pair with roasted vegetables or with veggies and pasta. All in all it’s a good way to get in your greens from the herbs and healthy fats from the walnuts.

Kitchen Tips: Reduce your fat intake

1. Choose lean cuts of beef including round, loin (sirloin) or chuck.  Also look for Choice instead of Prime cuts; less marbling = less fat.

2. Bake fish and poultry,  grill, roast or broil meat

3. Use low-fat dairy products (skim or 1%), especially in your holiday appetizers.  With enough herbs and spices no one will notice that your sour cream or mayo is missing the fat.

4. Try a Misto or Prepara Tabletop Mister for non-stick cooking. You use your own oil so that chemicals won’t be part of your meal.

5. Use a gravy separator to remove fat before serving homemade gravy.  If you don’t have one let the gravy stand for a few minutes and skim the fat off the top, or place a container of gravy in the refrigerator and remove the hardened fat before reheating.

6. Substitute 1/2 of the oil in recipes with a fruit or vegetable puree.

Did You Know… Avocado

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Avocados can be used for more than guacamole at a Super Bowl party.  Look for avocados with brown leathery skin whose flesh gives slightly under pressure.  Here are some facts and serving suggestions for this versatile fruit.

  • 1/5 of an avocado (2 Tbsp/ 2-3 thin slices) contains 50 calories, no cholesterol, no sodium and almost 20 vitamins and minerals including vitamin K, potassium and folate
  • This same serving size provides 81 micrograms of lutein, which research suggests may contribute to eye health
  • Avocados contain primarily monounsaturated and polyunsaturated fats, which are better for you than saturated fat

Serving suggestions (other than guacamole):