Olive oil has been popular for its medicinal and healthy benefits ever since the time of the ancient Greeks, while the Pharaohs of Egypt considered Almonds as a royal food. Similarly, chocolate has been regarded as a religious bounty by Aztecs, while avocados have been hailed for their fertility benefits for hundreds of years. History reveals that when there no chemicals, medicines and treatments, it was actually these superfoods that helped people maintain their health and vitality.

They are rich in monounsaturated fatty acids, also termed as MUFAs, which are basically the good fats that fortify your body against chronic ailments. Research validates the fact that these MUFA rich foods help you cut down fats, particularly abdominal fats, and therefore, these foods are a vital part of any and every weight loss diet.

Now, the MUFAs can be divided into five essential categories:

  1. Olives
  2. Avocados
  3. Chocolate
  4. Oils
  5. Nuts & Seeds

All these foods will help you cut down your intake of harmful fats that tend to accumulate in your stomach, along with reducing your intake of calories and helping you trim down a protruding waistline. And with the aid of the extremely delicious recipes we are just about to share with you, the MUFA diet is going to become much easier and effective.

Each meal portion is rich in MUFA, and the serving items will help you create a meal that is enough to satiate your hunger and fill your body with sufficient energy to perform your daily tasks without exceeding 400 calories. They are extremely easy to prepare, and you get to enjoy countless health and vitality benefits without compromising the satisfaction of your taste buds. For hundreds of years, these superfoods have been helping people flatten up their body and nourish themselves with a powerful dose of nutrients.

Here, take a look:

1. Olives

You can choose your MUFA intake from the following varieties in olives:

  • Green olives
  • Black olives
  • Black olive tapenade
  • Green olive tapenade

Olives are great for an appetizing snack, and they can also be added to pastas, pizzas, salads or sandwiches. You can also spread tapenade on nachos, fries, crackers, boiled veggies, sandwiches, burgers, or better yet, stuff some tapenade inside your fish fillets and chicken breasts for a truly delicious meal.

Low-Fat Frittata with Smoked Salmon and Scallions

Let’s get started with a scrumptious olive meal that is going to be an amazingly healthy delight for seafood lovers. It will 25 minutes of your time to create a lovely salmon dish to serve six people


  • 4 large eggs
  • 4 large egg whites
  • 2 tsp. extra virgin olive oil
  • ¼ cup water
  • ½ tsp. salt
  • 6 trimmed scallion whites with 2 inches of green (chopped)
  • ¾ cup black olive tapenade
  • ½ tsp. fresh tarragon (finely chopped)
  • 2 oz. ½ inch wide pieces of smoked salmon (thinly sliced)


Begin with setting the oven to preheat at 350°F, along with placing a heavy 8 inch ovenproof pan atop medium heat. Add in the extra virgin olive oil and allow it to heat for about 20 seconds. Now, add in the scallions and allow them simmer. Keep stirring them with a spatula every now and then, and let them sauté for about 2 minutes until you can feel them growing softer.

Take a medium-sized bowl and combine the salt, eggs, egg whites, tarragon and water. Pick up a whisk to nicely blend in all the ingredients, and then, drizzle some freshly ground black pepper to season the mixture.

Take out the mixture onto the pan, and place the thinly sliced salmon strips on top. Now, allow the salmon strips to cook as you keep stirring them every now and then. Let them simmer for 2 minutes, or until you feel they’re almost done.

Now, it’s time to place the pan inside the oven, and let it cook for at least 15 minutes, or until they have turned golden, and firmly puffed up. Then, take them out of the oven, and you’re going to need a spatula to remove frittata from the pan. Transfer the dish into a serving plate, and then, garnish it with 2 tbsp. of olive tapenade.

Nutrition Chart

  • 186 Calories
  • 15g. Fat
  • 10g. Protein
  • 1g. Carbohydrates
  • 0g. Fiber
  • 2.5g. Saturated fats
  • 143mg. Cholesterol
  • 535mg. Sodium

If you want to make a healthy dessert to serve after this scrumptious meal, here’s an easy little, nutrient-rich recipe. Take ½ cup of frozen dark sweet cherries, which contain around 45 calories, and mix them into 1 cup of fat-free plain Greek yogurt, which has 112 calories. The, create a crunchy topping with a ¼ cup of toasted whole oats, which have no more than 75 calories.


  1. If you would post some healthy recipes for i?une building and energy .i would also love to see more herbs and recipes for ciring cancer i have cervix vancer and would really love to cook more dishes that will help me in this struggle thank you very much for the dishes ive seen so far. Sincerely treasa jones


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