I think it’s best that we begin by understanding what MUFA is. MUFA is short for monounsaturated fat and is pronounced MOO-fahs. It can be found in many healthy oils in plants and in items such as olives, nuts and avocados. The MUFA diet helps people lose small amounts of weight and body fat without changing their calorie intake. This makes it much easier on the person to shed the pounds and not walk around feeling starved all day. Here are a few recipes that you can use to incorporate these ingredients into your diet to help lose some of those pounds.
Quick Avocado Omelets
This will make 4 nice sized omelets.
1 diced green onion
1 cup sliced fresh mushrooms
½ cup low fat shredded cheddar cheese
1 ripe avocado, peeled, seeded and diced
salt and pepper to taste
Beat the eggs with a whisk or fork until they are lemony yellow. Stir in the onions, mushrooms, and avocado. Add some salt and pepper to taste, go easy on the salt. Mix these ingredients together well. Lightly oil a nonstick omelet pan with olive oil or cooking spray and place over medium high heat. When the pan is hot, pour about ¼ of the omelet mixture into the pan, and allow it to cook for a couple of minutes. The bottom side will become set and you can flip it at this point. Allow it to cook a couple of minutes more on this side. Remove it from the pan and place on a serving platter. Sprinkle the top with the shredded cheese and fold over in half length wise. This will aid in melting the cheese. Continue until all four omelets are done. They can be served as they come out of the pan or you can keep them warm by the stove until all four are ready to go at the same time. This is a delicious breakfast treat and with the addition of the avocado, it will help you shed some weight.
Fruity Chicken Salad
3 oz. uncooked chicken breast
5 or 6 washed strawberries
1 apple (which ever variety you choose)
¼ cup washed blueberries
½ cup raisins (light or dark)
½ cup chunk pineapple (in natural juices no sugar added)
1 tbsp. olive oil
1 tbsp. light feta cheese
1 tbsp. sunflower seeds (unsalted, shelled)
1 tbsp. balsamic vinegar
seasoning salt for the chicken
Season both sides of the chicken breast with the seasoning salt. Add the olive oil to a nonstick pan and heat over medium high until pan is hot. Add chicken and cook completely, about 5 minutes or 3 minutes per side should be enough time. Remove chicken from the pan and set aside. Peel the apple and core it. Cut it into thin slices. You should also cut the strawberries into thin slices. Add all the fruit together in a bowl. Prepare the dressing by placing the balsamic vinegar in a small bowl and gradually whisk in the olive oil. Toss the fruit with the dressing. Cut the chicken into bite size pieces and add to the salad. Top with feta and sunflower seeds. This makes a great lunch and with the addition of the sunflower seeds you are getting the MUFA.
Tomato & Olive Pasta
1 (16oz.) package bowtie pasta
2 roma tomatoes, seeded and diced
½ cup olive oil
½ cup olives pitted and halved
2 garlic cloves, minced finely
½ cup fresh basil, cut thinly
salt and pepper to taste
Bring a large pot of lightly salted water to a boil. Add the pasta and cook for about 8 minutes. You want it to be al dente. Drain the pasta and place in a large bowl. Add the tomatoes, olives, garlic, basil and olive oil. Gently toss all the ingredients together. Add additional salt and fresh ground black pepper to taste. This is a light supper with the added benefit of the olives to get in the MUFA.
Fruit & Nut Parfait
6 oz. fat free vanilla yogurt
1 cup fresh, washed blue berries
2 tbsp. slivered almonds
In a tall glass or dessert bowl, layer the yogurt, berries and almonds. Continue the layering until the dish is full. Chill in the refrigerator until ready to serve. This is a simple and delicious dessert that has the added benefit of the MUFA in the almonds. You can increase the ingredients if you are having more guests or you can make this just for one, either way it’s a great treat and good for you and your diet.
I hope these recipes give you an idea of how you can incorporate the MUFA foods into dishes that are both healthy and delicious.