4. Oils

You have a wide variety of MUFA-rich oils to choose from:

  • Soybean oil
  • Sesame oil
  • Walnut oil
  • Pesto sauce
  • Sunflower oil
  • Canola oil
  • Peanut oil
  • Safflower oil
  • Olive oil
  • Flaxseed oil

You can use all these varieties in countless different healthy recipes. You can stir-fry your veggies in peanut, canola or sesame oil, and pesto sauce can be eaten with sandwiches, grilled meats, pasta, salads or rice. If you want to pan-fry, olive or walnut oil are your best picks, while sesame, walnut and olive oils are an excellent ingredient for marinades. Flaxseed oil is great for salad dressings, but it cannot be used in any of your cooking recipes. But soybean, sunflower, olive and safflower oil can be used in all casseroles and other recipes.

Grilled Portobello & Roasted Pepper Burgers

Who doesn’t like a grilled burger? Well, now you have many more reasons to like it because this burger is brimming with healthy nutrients and good fats. The recipe is incredibly simple, and it will only take 12 minutes of your time and you’ll be ready with a delicious and wholesome dinner for two.


  • 2 whole wheat buns
  • 8oz. Portobello mushroom caps (remove the stems)
  • 2 tbsp. pesto
  • 4 pieces frisée greens
  • 4 tsp. balsamic vinegar
  • 2 jarred red pepper halves (roasted)


Place the grill pan over medium heat and allow it to preheat, before you place the mushrooms on it and allow them to grill for at least 8-10 minutes. Be sure to turn them and brush them nicely with vinegar. Meanwhile, also heat the buns and pepper halves on the pan.

Drizzle a generous amount of pesto and spread it all over the buns. Now, place the mushrooms, frisée and peppers on the buns, and if you want, you can throw in some more vinegar for a citric tinge.

Nutrition Chart

  • 270 calories
  • 9.5g fats
  • 10g protein
  • 37g carbohydrates
  • 5g fiber
  • 2.5g saturated fats
  • 5mg cholesterol
  • 613mg sodium

You can also pair up this meal with an insanely healthy dessert. Just mix 1 tsp. honey, which has around 21 calories, with ¼ cup fat-free ricotta cheese that contains 50 calories, and use this mixture to create a delicious topping atop half a cup of sliced pears, which will contain no more than 50 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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