Here are some wonderful summer MUFA diet recipes to lightly and tastily cool down dinnertime in the heat.
Avocado Dressing Dip This is both a dressing and a dip and combines the wonderful taste of the avocado and oil for a delightful mellow taste. Although avocados have a short shelf life at times, this dressing will keep in the refrigerator for a week. Pour over a tex-mex salad or use it as a dip for grilled steak or chicken, or with your favorite tortilla chips. Serve ice-cold.
2 large ripe Haas avocadoes, peeled, pitted and chopped into cubes
1 cup of canola oil
1 cup chopped fresh cilantro
1 small container of light sour cream
5 – 6 tablespoons fresh lime juice (about three limes)
2 tablespoons fresh prepared minced garlic
1 tablespoon dried ground cumin
Sea salt to taste
Coarsely ground black pepper to taste
Set aside the oil. Add the remaining ingredients to a blender and blend well on a medium speed for about two minutes until blended well. Turn the blender on low and add the oil throough the top hopper in a slow stream until the mixture is emulsified. Turn back on medium and blend for another minute. Pour into a plastic airtight container and use as needed. This dip will stay bright green for days and will not turn.
Yummy Avocado Sandwiches These sandwiches have no meat, but you will never miss the meat! The tastes blend perfectly together.
1 large ripe avocado, peeled and pitted (retain pit)
Fresh Lime juice
Whole wheat or whole grain sliced bread
Your choice of leafy green lettuce leaves
1 large tomato, sliced thinly
Dijon mustard or your personal preference in mustard
Preheat oven to 400 degrees. Cut the avocado into cubes and then mash with a fork. Add fresh lime juice and sea salt to the coarsely mashed avocado. When mixed, place the pit back into the mixture and refrigerate. Toast slices of whole wheat bread on a baking sheet. Remove toasted bread from oven and add a small scraping of butter to each slice. When toast is slightly cooled, assemble the sandwiches with the butter sides out. Layer a tablespoon or two of the avocado mixture, followed by tomato, sea salt, a few sprigs of fresh cilantro, lettuce leaves and the Dijon mustard. Serve with natural chips. The avocado mixture can be prepared several hours in advance. Returning the pit to the mixture helps keep the avocado from turning brown, as does the lime juice.
Easy Choco-Nut Butter Yummy This MUFA friendly concoction can be put together in one minute! Makes a great dessert or a snack and because it is so simple, it can be added to the MUFA diet daily.
2 tablespoons of your favorite nut butter
¼ to ½ cup dark or semi-dark chocolate mini chips
2 -3 tablespoons frozen light whipped topping
¼ cup your choice nuts
Do not thaw the whipped topping. Place the peanut butter in an individual serving bowl, and fold in chocolate chips. Top the nut and chocolate mixture with the frozen whipped topping and sprinkle with your favorite nuts. This is a delightful snack at anytime of the day or makes a wonderful MUFA dessert.
Flavorful Greek Rice Salad This salad is truly a delightful main event meal. It is so light yet so satisfying and makes summer dining easy, healthy and truly enjoyable.
2 cups cooked brown or basmati rice (may require one hour cooking time-use directions on your package
4 – 6 cups of your favorite dark leafy greens-try baby spinach or arugula
1 cup each thinly sliced yellow crookneck squash and zucchini
1- 2 tablespoon of your favorite MUFA oil
Dried spices: oregano, basil, parsley
1 cup pitted and sliced olives of your choice
¼ cup freshly grated parmesan cheese
Wash and dry greens. Break into bite-sized pieces. Place in bowl. In a skillet, heat the oil. Add the two cups of squash and toss in the heated oil, turning often. Sprinkle pinches of the dried herbs onto the squash while continuing to toss. Continue to cook until the squash turns bright. Do not overcook. Remove from heat, and pour into the bowl of greens and toss. Add the olives and toss again. Finally add the cooked rice to the bowl and toss with the greens. Pour the dressing (recipe below) over the entire salad and toss one more time until all is coated. Sprinkle top of salad with the parmesan cheese and serve. The following dressing recipe can be prepared ahead.
1 tablespoon prepared minced garlic (available in produce section)
6 tablespoons of olive or your favorite MUFA oil
Juice of 2 freshly squeezed lemons or limes
½ teaspoon of any or all of these herbs: thyme, marjoram, parsley, chervil, tarragon
Coarsely ground black pepper, to taste
Combine all ingredients in a blender and blend for about two minutes.
Best MUFA Honey Mustard Vinaigrette This healthy dressing will hold up for at least a week in the refrigerator. Use it on all your salads for the wonderful tangy taste that will make those vegetables-and especially broiled or grilled chicken taste divine-salad after salad.
4 tablespoons olive oil
3 tablespoons apple cider vinegar
3 tablespoons mayonnaise
1 tablespoon honey
1 teaspoon curry powder
1 teaspoon dried basil
2 teaspoons dried minced onion
2 teaspoons prepared fresh minced garlic
2 tablespoons prepared mustard
Coarse ground black pepper
Set aside the oil. Combine the rest of the ingredients for 2 minutes in a blender. Turn the blender on the lowest setting. Pour the oil through the top hopper in a slow stream until all is blended. Turn on a medium speed and blend for another minute. Pour into a plastic container with a tight fitting lid. Refrigerate. Shake before each use.