Have you had your MUFA’s today? According to the American Diabetes Association, 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 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. (Thanks V8 – great tag line.)
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:
- dark chocolate
- olive oil
- canola oil
- pumpkin seeds
- sesame oil
- peanut butter
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.
- 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. Serve immediately.
Excellent source of Vitamin A and C, good source of Iron and Calcium.