Cheap Healthy Food and Easy Meal Ideas
One Healthy Food, Three Ways
Have no fear of this high-fat fruit. Avocados are rich in heart-healthy monounsaturated fats (MUFAs) and are a great way to give a light meal like a salad a little more staying power, says Reinagel. “People whose diets are high in monounsaturated fats are less likely to be overweight—even when their total fat intake is on the high side,” she adds. “In fact, some scientists theorize that MUFAs may be less ‘fattening’ than other types of fats because the body metabolizes and stores them differently.”
Make the Most of Them
“Now that I know how to keep avocados at the perfect stage of ripeness [ripen at room temperature until just ripe and then refrigerate until needed], I always have three or four ready to go in the drawer for guacamole, salads, or sandwiches,” says Reinagel.
Moore adds sliced avocado to salads, or mashes them with lime juice and spices to make a zesty sandwich spread to take the place of cheese and mayo, which she says pairs especially well with chicken and turkey. Avocado can even be used as a fat substitute in recipes like quick breads, muffins, and brownies.
“Avocados are great in salsas, smoothies and as baby food for the 6- to 12-month crowd,” notes Krieger. “Infants love the combo of bananas with avocado,” she says, explaining that adding an acid, like lemon, lime, orange, or tomato juice, will help prevent the blackening that happens once an avocado is peeled.
Mango Surprise Smoothie Avocado goes undercover and lends this breakfast drink a silky smoothness; mango juice is loaded with cancer-fighting beta-carotene.
Key West Chicken-Avocado Sandwiches With its combo of spinach, chicken, mango, and whole grains, this under 400-calorie sandwich is a nutrition powerhouse!
Avocado Salad Mix avocado with red onion, oranges, and fresh mint and marvel at how full your new salad “green” keeps you feeling all afternoon.
More: Learn more about the Flat Belly Diet, the eating plan centered on enjoying MUFAs, like nuts, seeds, olive oil, avocado, and even chocolate, at every meal