Tag Archives: monounsaturated fat

Avocado toast topper

I’m always looking for fresh ideas for lunches that are tasty and healthy but also quick. This idea is inspired by my mum who in the days we had a family hotel used to make a starter with warm avocado in lovely white shell dishes. It was delicious and I now have the dishes as a little bonus 🙂

Avocados are highly nutritous and a great source of monounsaturated fats (heart healthy), potassium, fibre and carotenoids. Although high in calories these are all good calories.

So here is our new favourite way to eat them…

 Dietitian UK: Avocado Toast Topper

Avocado Toast Topper
Serves 2
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Prep Time
5 min
Cook Time
3 min
Prep Time
5 min
Cook Time
3 min
387 calories
39 g
20 g
22 g
12 g
6 g
238 g
411 g
5 g
0 g
15 g
Nutrition Facts
Serving Size
238g
Servings
2
Amount Per Serving
Calories 387
Calories from Fat 189
% Daily Value *
Total Fat 22g
34%
Saturated Fat 6g
30%
Trans Fat 0g
Polyunsaturated Fat 3g
Monounsaturated Fat 12g
Cholesterol 20mg
7%
Sodium 411mg
17%
Total Carbohydrates 39g
13%
Dietary Fiber 9g
36%
Sugars 5g
Protein 12g
Vitamin A
16%
Vitamin C
31%
Calcium
20%
Iron
16%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 1 medium avocado
  2. 1 medium tomato
  3. 4 slices bread
  4. 40g brie
Instructions
  1. Cut the avocado in half lengthways, twist to open, remove the stone and scoop out the flesh into a bowl. Mash this with a fork.
  2. Spread the avocado onto the bread, top with sliced tomato and brie.
  3. Place under a medium hot grill for a few minutes until the brie is melted.
  4. Enjoy!
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calories
387
fat
22g
protein
12g
carbs
39g
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Dietitian UK https://www.dietitianuk.co.uk/

Sunflower, pecan and cardamon muffins, heart healthy, gluten free and yummy.

This is an adapted recipe from Green Kitchen Stories, it looked so yummy I had to try it. Plus they are Gluten Free and Wheat Free.

Sunflower seeds are a good source of Vitamin E, Magnesium and Selenium as well as having phytosterols that can help lower cholesterol. Vitamin E is an antioxidant so it stops the effects of free radicals and can protect against disease like cancer; it is also an anti-inflammatory, helping in diseases like rheumatoid arthritis and asthma. Magnesium is an all round important nutrient being used in a number of body systems, it keeps the nerves relaxed so they can send signals properly, aids in energy production and can help lower blood pressure. Selenium is also an antioxidant that plays a role in repairing damaged DNA and preventing cancer cell growth.

Dietitian UK:  Sunflower seeds
Dietitian UK: Sunflower seeds

Pecans are also a great source of Vitamin E and have been linked to protecting against Alzheimers, cancer and heart disease. The plant sterols in the nuts can help lower cholesterol and they contain the heart healthy mono-unsaturated fat.

So basically these are a good source of Vitamin E, they contain heart healthy mono-unsaturated fat and contain cholesterol lowering products. Wow! Health in a muffin 😉

Recipe:

90g sunflower seeds toasted in the oven for 8 minutes.

60g pecans

1 tsp baking powder

50g margarine

2 tbsp honey

1/2 tsp vanilla extract

2 tsp ground cardamon

4 egg whites

  • Grind the nuts and seeds in a pestle and mortar, I did mine in 3 batches.
  • Add the baking powder.
  • Melt the margarine and honey (I used the microwave) and then add the vanilla extract and cardamon, leave to cool.
  • Whisk the egg whites for about a minute until foamy (not stiff).
  • Mix the dried ingredients and wet mix together. Gently fold in the egg whites.
  • Dollop into 12 muffin cases (fill until near the top) and bake at Gas Mark 3 for 15-20 minutes, they will firm up a little more when cool.
Dietitian UK: Sunflower, Pecan and Cardamon muffins
Dietitian UK: Sunflower, Pecan and Cardamon muffins

Nutritional Info: Per muffin 119 kcals, 8.8g fat (1.1g saturates 3.8 monounsaturates, 3.4 polyunsaturates), 7.0g carbohydrate, 3.3g protein.