This broccoli dish, is the perfect combination of a healthy fat with a fiber rich food (broccoli) which will fill you up with out filling you out.
Have you had your MUFA’s today? According to the NIH, a diet rich in MUFA’s (Monounsaturated Fatty Acids) may help reduce abdominal fat better than a carbohydrate-rich diet.
I’m not here to promise you will lose 30 pounds by Spring Break, but I am here to encourage you to eat your MUFA’s with breakfast, lunch and dinner. Ready for the fun part? MUFA’s are foods that contain fat and fat = flavor. Fat also takes longer to digest and helps you stay fuller longer, especially when combined with fiber rich foods.
Today’s recipe, my Sesame Soy Roasted Broccoli, is the perfect combination of a healthy fat (sesame oil) with a fiber rich food (broccoli) which will fill you up with out filling you out.
Any fat that is plant-based and doesn’t come from an animal is a MUFA. Another easy way to remember? Saturated fat (bad) is solid at room temperature. Think beef fat, butter or bacon. Monounsaturated fat (good) is liquid at room temperature such as olive oil or tahini.
Examples of MUFA’s:
- avocado
- dark chocolate
- olive oil
- hummus such as my Classic Hummus recipe
- canola oil
- walnuts
- pumpkin seeds
- sesame oil
- peanut butter
- olives
So go ahead and spread a little peanut butter on your toast in the morning, sprinkle sunflower seeds on your salad at lunch and dress your fish with olive oil at dinner. And the next time someone sees you eating a bar of dark chocolate, just tell them you’re trying to flatten your belly.
Your fork is waiting.
Have you tried my
Steamed Broccoli with Sesame Seeds and Soy Sauce?
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Steamed Broccoli with Sesame Seeds and Soy Sauce
Ingredients
- 4 cups broccoli (cut in florets)
- 1 teaspoon sesame oil
- 2 tablespoons soy sauce (low sodium)
- 1 teaspoon garlic-chili paste
- 1 clove garlic (grated)
- 1 tablespoon lemon juice
- black sesame seeds (optional garnish)
Instructions
- Place a steamer basket in a pot filled with 2 inches of water and bring to a boil.
- Steam broccoli until bright green and tender, about 4-5 minutes.
- While broccoli is steaming, wisk sesame oil with soy sauce, garlic-chili paste, garlic and lemon juice in a medium bowl.
- Add steamed broccoli to sesame soy mixture and toss to coat. Garnish with sesame seeds, and serve immediately.
Last Step:
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Liz’s Notes
Nutrition
Want more great healthy side dishes? Check out my Pinterest board!
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