good fat

Feta and herbs salad dressing

Whole food recipes

Ingredients: 2 tbsp extra virgin olive oil Juice of ¼ lemon 1 1/2 tbsp crumbled soft feta Any fresh herb of choice: tarragon, chives, dill, cilantro, etc. finely chopped Any dry herb of choice: basil, oregano, parsley, etc. salt and pepper to taste What you need to do: Mix all ingredients well until smooth and [...]

Tagged as: dressings, fats, good fat, salad

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Oriental salad dressing

Whole food recipes

Ingredients:  2 tbsp extra virgin olive oil 1 tbsp flax oil (optional) 2 tsp tamari 1 tsp rice vinegar (use lemon juice instead of vinegar if on a cleanse) 1 tsp raw honey ½ tsp sesame oil chopped chives (optional) crushed garlic (optional) grated fresh ginger What you need to do: Mix all ingredients well [...]

Tagged as: dressings, fats, good fat, salad

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Herb salad dressing

Whole food recipes

Ingredients: 1 tbsp flax oil (optional) 1 tbsp olive oil juice of half lemon 1 tbsp ground flax chopped parsley crushed garlic rosemary chopped red onion (optional) What you need to do: Mix all ingredients well in a jar and pour over greens. Source: Fallon, S. Nourishing Traditions, 2nd Edition;  

Tagged as: dressings, fats, good fat, salad

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Almond salad dressing

Whole food recipes

Ingredients: 1 tsp raw/roasted almond butter 1 tbsp extra virgin olive oil 1 tbsp flax oil (optional) juice of half lemon 1 tsp tamari chopped parsley/chives paprika – to taste crushed garlic sea salt to taste What you need to do: Mix all ingredients well in a jar until smooth and creamy. Pour over greens [...]

Tagged as: dressings, fats, good fat, salad

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Tahini salad dressing

Whole food recipes

Ingredients: 1 tbsp extra virgin olive oil 1 tbsp flax oil (optional) 1 tsp tahini (preferably raw; tahini is a sesame seed butter/paste sold in most grocery stores) juice of half lemon chopped parsley (optional) sea salt to taste pepper to taste What you need to do: Mix all ingredients well in a jar until [...]

Tagged as: dressings, fats, good fat, salad

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Honey mustard salad dressing

Whole food recipes

Ingredients: 2 tbsp extra virgin olive oil juice of ¼ lemon 1 tsp Dijon mustard (or to desired consistency) 1 tsp honey salt and pepper to taste What you need to do: Mix all ingredients well until smooth and creamy.

Tagged as: dressings, fats, good fat, salad

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Simple salad dressing

Whole food recipes

Ingredients: 2 tbsp extra virgin olive oil 1 tsp flax seed oil (optional) juice of ¼ lemon small bunch of parsley or cilantro, chopped salt and pepper to taste What you need to do: Mix ingredients together and pour over greens (lettuce, arugula, watercress, spinach, etc). Add grated garlic or ginger to the dressing for [...]

Tagged as: dressings, good fat, salad

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Morning shake to get you going

Thumbnail image for Morning shake to get you going Diabetic and Heart friendly

Having a shake morning? I got it covered for ya! There are mornings when I don’t feel like eating solid food. I call them Shake Mornings. I throw whatever is in the fridge into my blender, push the button and ….voila! A glass full of liquid breakfast. I do have my tricks though because as [...]

Tagged as: beverage, breakfast, diabetes, good fat, heart health, vegetarian

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Stove top barley with sweet vegetables

Thumbnail image for Stove top barley with sweet vegetables Diabetic and Heart friendly

Have you ever been surprised at a clothing store when you tried something on that didn’t look good on the hanger but fit you perfectly? Well, I had a very similar experience with this dish! The combination of ingredients is quite unique here, but when it’s all said and cooked, your taste buds are in [...]

Tagged as: entree, fiber, good fat, heart health, vegan

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Spinach potato salad with cucumber and avocado

Thumbnail image for Spinach potato salad with cucumber and avocado Diabetic and Heart friendly

This is not the usual version of potato salad, although I find it just as tasty aside from the fact that it is also as healthy as potato salad can get. Potatoes often get a bad rep because of their high glycemic index, but did you know that when you add a bit of acid [...]

Tagged as: gluten free, good fat, salad, slow release carbs

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One pot salmon lovin’

Thumbnail image for One pot salmon lovin’ Diabetic and Heart friendly

Who doesn’t love one pot meals? Here is a great dish that is hearty, healthy, super easy to make, and is full of flavor. I tasted it for the first time a few years ago while visiting my good friends in NYC. They have a modest life, but they sure have a heart that overflows [...]

Tagged as: antioxidant, entree, flavor, good fat, one pot meal, surf and turf

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Quinoa Chickpeas Energizer

Thumbnail image for Quinoa Chickpeas Energizer Gluten-free

This quinoa recipe is a great gluten-free, whole grain, vegan dish that can be used as a hearty, satisfying meal. You won’t need much to get filled up and feelin’ good. So good that the familiar feeling of fatigue right after lunch may not be there after you devour this one! This is because it’s [...]

Tagged as: antioxidant, complete protein, fiber, flavor, gluten free, good fat, slow release carbs, vegetarian entree, whole grain

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Toasted steel-cut oats with peaches & walnuts

Thumbnail image for Toasted steel-cut oats with peaches & walnuts Whole food recipes

If you can get your hands on peaches in the midst of summer season, you are in for a treat with this recipe. Here I decided to celebrate my favorite season by infusing the usual (and yes, at times boring) oatmeal with chunks of fresh peaches. For those of you who ever tasted peaches in the [...]

Tagged as: breakfast, fiber, good fat, protein, slow release carbs, whole grain

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Spinach, avocado and potato salad

Thumbnail image for Spinach, avocado and potato salad Whole food recipes

Nice and filling dish that is easy to make. And if someone isn’t a big fan of spinach, potatoes and avocado are a great accompaniment that make any type of green much more appealing!

Tagged as: gluten free, good fat, vegan

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Oriental celery root salad

Thumbnail image for Oriental celery root salad Whole food recipes

This salad is one of my favorites. I borrowed the recipe from one of my favorite cookbooks, The Nourishing Traditions by Sally Fallon. It is filling, fresh, and colorful with a whole bunch of great flavors! This is a fantastic salad that gets even better as it marinates in the fridge over a few days! It [...]

Tagged as: flavor, good fat, vegan, vegetarian

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6 Tips on cooking with fats and oils worry-free

Thumbnail image for 6 Tips on cooking with fats and oils worry-free Healthy cooking techniques

Over the past few years the dietary authorities have finally agreed that not all fat is bad for us. I will add that the minimally processed fats can and should be used on a regular basis within reasonable limits. Some examples include:

Tagged as: cooking, fats, good fat, healthy

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Healthy butter spread

Thumbnail image for Healthy butter spread Whole food recipes

This is a great substitute for pure butter. What you get is a combination of Omega 3,6,9 fatty acids as well as unique flavor. This can be served with butter or as a sauce for veggies or cooked legumes or grains. Makes 3/4 cup 1/2 cup butter, softened 2 tbsp expeller-pressed hemp oil 2 tbsp [...]

Tagged as: fats, good fat, healthy

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Coconut-sesame spread

Thumbnail image for Coconut-sesame spread Whole food recipes

This one is different and delicious! Full of Vitamin E, anti-microbial and immune-supporting properties. Makes 1 cup 1/3 cup coconut oil, gently melted 1/3 cup expeller-expressed sesame oil 1/3 cup extra virgin olive oil Mix ingredients together and store in an airtight glass jar at room temperature. This serves well for light sauteing and an [...]

Tagged as: fats, good fat, healthy

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Spelt, sweet corn and arugula salad

Thumbnail image for Spelt, sweet corn and arugula salad Whole food recipes

Here is another great whole grain salad that is so hearty, it can be a meal! High in fiber, good fats, antioxidants and mouthwatering flavor! It is also ideal for those watching their cholesterol and weight. Spelt is a variety of wheat, and a spelt berry has dark brown color, it is slightly long, and has a [...]

Tagged as: antioxidant, fiber, good fat, whole grain

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Wild rice and mung bean salad

Thumbnail image for Wild rice and mung bean salad Whole food recipes

Looking for a recipe that is filling and that would help you watch your cholesterol and weight? Here is a great one! This salad is as good as a piece of steak when it comes to counting protein (wild rice and mung beans make up a ‘complete’ protein), has tons of fiber, ‘good’ fats, vitamins, minerals and [...]

Tagged as: beans, complete protein, fiber, gluten free, good fat, vegan

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Avocado and mango salad

Thumbnail image for Avocado and mango salad Whole food recipes

I just got back from Idaho where my mother treated me to the most juicy, sweet, and delicious mangoes. And even though I’m not generally a big fan of mixing sweet tropical fruits with fats and oils, but this combination works out well. Sweet mango is balanced out by the tartness of the red onion, [...]

Tagged as: antioxidant, good fat, salad

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