Earthly Eating

These ingredients hold the power to truly transform your body, not to mention lengthen your life. The secret is their magical “MUFA” (AKA: Good Fats!)

1. OILS: Canola oil, flaxseed oil, olive oil, peanut oil, pesto sauce, safflower oil, sesame oil, soybean oil, sunflower oil, walnut oil.

Sir-fry with sesame, peanut or canola oil; pan-fry in walnut or olive oil; spread pesto on a sandwich, drizzle it over soups or grilled foods, or toss it withy rice or pasta; add walnut, sesame or olive oil to marinades; cook with safflower, soybean, or sunflower oil; use flaxseed oil in salad dressings (flaxseed oil cannot be used for cooking) (A serving equals: 1 tablespoon)

2. NUTS & SEEDS: Almond, almond butter, Brazil nuts, cashew butter, chunky natural peanut butter, dry-roasted cashews, dry-roasted peanuts, dry-roasted sunflower seeds, hazelnuts, macadamia nuts, pecans, pine nuts, pistachios, roasted pumpkin seeds, smooth natural peanut butter, sunflower seeds, sunflower seed butter, tahini (sesame seed paste), walnuts.

Eat as a snack, sprinkle on a salad, crush and use as a crunchy topping for fish and chicken (dip fish or chicken in lightly beaten egg whites to help nuts adhere better); spread butters on crackers, bread, or fruits even. Stir nut butter into soups and sauces to add body and flavor. (A serving size equals: 2 tablespoons)

3. AVOCADO: Florida avocado; Hass Avocado.

Slice and serve with a salad or any entrée, mash with lime juice, salt, and pepper and serve with chips, chop and fold into store-bought salsa. (Serving size equals: 1/4 cup)

4. OLIVES: Black olives, black olive tapenade, green olives, green olive tapenade.

Serve olives as a snack, sprinkle olives on pizzas, salads, or pasta, spread tapenade on crackers or sandwiches; stuff tapenade into chicken breasts or fish fillets. (Serving size equals 10 large olives or 2 tablespoons or tapenade)

5. CHOCOLATE: Dark or semisweet chocolate chips, shavings, or chunks.

Any way you crave it is good for you and for your heart. (Serving size equals 1/4 cup)
(Source: RD 2008)
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Earthly Eating Recipe

Spiced Hot Chocolate
Servings: 4

In a small saucepan, combine all ingredients and whisk over medium-low heat until the chocolate has melted completely and the mixture is steaming hot, about 5 minutes. And serve.

Happy Eating!