Healthy 2012, Tip #6: Fat can be good for you!

Healthy Foodie Principle #6: EAT GOOD FATS

Unless a physician tells you otherwise, there's no reason to avoid all types of fat in your meals and snacks. The ones from plant sources known as monounsaturated fatty acids (abbreviated as MUFA) should be part of the healthy foodie's diet. The fat in many types of fish is also essential for your health and well-being.

Conversely, we should minimize or avoid "bad" fats, which include those from animal sources--found mostly in meat, poultry and dairy products--as well as the largely man-made stuff known as trans fats that extends shelf life in a range of processed foods.

This posting is about what we should be eating, and less about what to avoid, so I'll make the avoidance part brief. For packaged foods, read labels. If the ingredient list includes the words "partially hydrogenated," put the thing back on the shelf and step away! Avoid fatty cuts of meat--or avoid meat/red meat altogether; remove all skin and visible fat before you eat meat, fish or poultry; choose fat-free or low-fat dairy products.

OK, enough of what not to do. Here are some of the fats we CAN and SHOULD eat. Of course, fat of all kind has more calories by weight than do the other food groups (proteins and carbohydrates), so if weight control is an issue, be careful not to overdo.

AVOCADO not only tastes marvelous, it also is a very healthful food.

NUTS of all kinds are loaded with MUFA and satisfy hunger longer than many other snacks; add nuts to cereal and/or salads for a MUFA boost.

OLIVE OIL as well as CANOLA OIL are great for you. The lauded Mediterranean diet is based on cooking with olive oil -- and eating it on bread (instead of butter or margarine) and salads, among other uses. Olive oil is our go-to oil for dipping and for salad dressings, while I usually cook with canola oil thanks to its higher smoke point. (It works better for stir-frying or sauteeing, I find).

Fats are satisfying to the palate and help to make you feel less deprived, if you're trying to lose weight. So don't go fat-free as you combat any fat on your body that you'd like to shrink. 

Cool & creamy: Avocado Ice Pops

One of nature's perfect foods = avocado. Here's a delectable and fun way to add more of this healthy food into your summer repertoire -- avocado popsicles.

Recipe: Avocado Ice Pops (Paletas de Agucate)
Makes about 8

Ingredients

• 1 cup water
• 1/2 cup sugar
• 2 small ripe avocados
• Pinch of salt
• 2 tablespoons freshly squeezed lime juice

Instructions

Combine water and in a small saucepan and cook over medium-high heat, stirring, until the mixture comes to a boil and the sugar has dissolved. Let cool to room temperature.

Cut avocados in half lengthwise. Remove the pit and scoop the flesh into a blender, along with the cooled syrup and salt. Blend until smooth, scraping the sides as needed. Add the lime juice and blend just until combined.

If using conventional molds, divide the mixture among the molds, snap on the lid, and freeze until solid, about 5 hours. If using glasses or other unconventional molds, freeze until the pops are beginning to set (1 1/2 to 2 hours), then insert the sticks and freeze until solid, 4 to 5 hours. If using an instant ice pop maker, follow the manufacturer’s instructions. 

Source: Bon Appetit

"Guacamole with a punch"

Check out this nifty take on guacamole, given real zip with the addition of roasted tomatillos.

I think avocado is one of nature's perfect foods, so it's always nice to find variations on ways to enjoy it! Avocado is chock-full of calories, and adding these chilies and other veggies cuts the dip's calorie tally almost in half....but you still get that luscious, creamy avocado taste.

Recipe: Guacamole with Roasted Tomatillos
Makes about 1 1/2 cups, serving 4-6

Ingredients:

1/2 pound fresh tomatillos, husked

1 jalapeño or 2 to 3 serrano chilies, seeded if desired and roughly chopped

10 cilantro sprigs, plus additional leaves for garnish

Salt to taste

2 small or 1 1/2 large ripe avocados

1 tablespoon freshly squeezed lime juice

Instructions:

1. Preheat the broiler. Cover a baking sheet with foil and place the tomatillos on top, stem side down. Broil two to five minutes at the highest rack, until charred on one side. Turn and broil the other side for two to five minutes, until charred. Remove from the heat and transfer to a blender, tipping in any juice that has accumulated on the baking sheet. Add the chilies, cilantro sprigs and salt to the blender and blend to a coarse purée.

2. Peel the avocados and scoop the flesh into a bowl. Mash with a fork or pestle. (Do not use a food processor or a blender so you can retain some texture. Stir in lime juice, tomatillo mixture and salt to taste and combine well. Transfer to a bowl and serve with baked or microwaved tortilla chips or crudités, or use for tacos or avocado sandwiches.

Source: New York Times, 9/13/10

What a combo!

I'm heading to the Northside Farmer's Market this afternoon, my first market visit in weeks due to our vacation.

One of the top items on my list is more fresh, local corn. The season is so short that I want to enjoy as much of it -- and heirloom tomatoes -- as possible.

Combined with creamy, good-for-you avocado, corn provides the basis for this delicious cold summer soup.

Give it a try!

Recipe: Corn and Avocado Soup
(serves 4-5)
Ingredients:
1 ear fresh corn, shucked
4 cups plus 2 T water
1 garlic clove, smashed
1 teaspoon salt
1 cup chopped onion
1 fresh serrano chile, chopped (with or without seeds)
2 firm-ripe avocados
3 T fresh lime juice
1/4 cup sour cream

Instructions:
Cut kernels off cob, then cut corn cob into thirds. Heat water in a large saucepan until just starting to boil. Add corn kernels, cob pieces, salt and garlic. Boil for about 20 minutes, until liquid is reduced to about 3 cups.
Remove from heat and cool, uncovered, discarding cob pieces.
In a food processor or blender, puree corn mixture, onion and chile. Pour mixture through a fine sieve, discarding solids. Clean the blender/food processor and return mixture to it.
Add one peeled, cubed avocado and 2 T lime juice to the mixture and blend well. Transfer to a bowl and chill well in the fridge.
Once soup is chilled, assemble the plates:
Peel and halve the remaining avocado and use a melon scoop to make small balls from the flesh (or just cut into cubes if you don't want to get that fancy). Toss gently with remaining lime juice.
Divide soup into four to six shallow bowls.
Top with avocado balls or cubes, drizzle with sour cream and add a little flavored olive oil for garnish, if you wish.

Avocado and papaya salad

Thank goodness, we can start to believe that winter is behind us.
As soon as the ice melts, I start wanting more salads. This one began with a ripe avocado and a sweet papaya -- both tropical fruits at the peak of their season now.
For dressing, I went ultra-simple--lime, olive oil and light seasonings.

Recipe: Avocado and Papaya Salad
(Serves 4)

Ingredients:
4-5 cups greens of your choice (I used Boston lettuce)
1 ripe avocado, cut into bite-size cubes
1 medium papaya, peeled, seeded and diced
1 medium tomato, diced
2-3 T chopped olives (optional)
Juice of one lime
1/4 cup extra virgin olive oil
Salt and pepper, to taste

Instructions:
In a large salad bowl, toss together the first five ingredients (greens through olives). Be gentle--both the avocado and the papaya are delicate fruits.
In a small bowl, whisk the lime juice and olive oil; add salt and pepper.
Poor dressing over greens, toss gently and serve.