5. Nuts & Seeds

You have a huge variety to pick out your MUFA ingredients amongst nuts:

  • Almonds
  • Cashew butter
  • Brazil nuts
  • Dry-roasted peanuts
  • Almond butter
  • Chunky natural peanut butter
  • Dry-roasted cashews
  • Roasted pumpkin seeds
  • Sunflower seed butter
  • Tahini
  • Walnuts
  • Sunflower seeds
  • Pine nuts
  • Natural peanut butter
  • Hazelnuts
  • Dry-roasted sunflower seeds
  • Pecans
  • Pumpkin seeds
  • Macadamia nuts
  • Pistachios

All the above mentioned nuts and seeds make the best foods for a healthy and satiating snack, they can be added to salads for a delicious crunch, and you can even use them to create a crunchy topping for your grilled chicken and fish recipes. You can enjoy nut butters on bread, fruits, soups, sauces and crackers. They can be used in any and every recipe to add a lovely crunch and a rich flavor. Here’s a wonderfully appetizing salad recipe that will take around half an hour of your time, and will create a satiating and healthy lunch for four people.

Vietnamese Beef Salad


  • 2 tbsp. sugar
  • ¼ cup reduced-sodium soy sauce
  • 1 tbsp. garlic (minced)
  • ¼ cup water
  • ½ lb. flank steak
  • 1 cup basil leaves (fresh)
  • ¼ cup lime juice (freshly squeezed)M
  • 6 cups mixed green veggies
  • 2 tsp. Chile paste
  • ¼ cup red onion (thinly sliced)
  • 4 cups seedless cucumbers (unpeeled)
  • 2 cup carrots (julienned)
  • 1 cup cilantro leaves (fresh)
  • ½ cup chopped dry-roasted peanuts (unsalted)


Take a medium sized bowl, and mix the Chile paste, sugar, soy sauce, water, lime juice and garlic. Use a whisk to nicely blend in all these ingredients and create a rich spicy-citric flavor. Now, take 3 tbsp. of this mixture and pour into a zip lock plastic bag. Refrigerate the rest of the mixture for the salad dressing. Now, add the steak to the zip lock bag, and turn it around to nicely coat it in the mixture. Place the steak in the refrigerator and allow it to marinate.

Place the grill on medium heat and allow it to preheat before you grill the steak for at least 10 minutes. Turn it around once or twice until it is rare and brown. Now, let it cool down for 5 minutes before you start cutting it up in thin slices.

Take a large bowl and throw in the green veggies, cilantro and basil, and toss them around. Now, divide the mixture in 4 equal plates, and throw in the cucumbers, carrots and onions. It’s time to add in the steak slices, and the chilled salad dressing. And lastly, create a crunchy topping of peanuts.

Nutrition Chart

  • 323 Calories
  • 14.5g. Fat
  • 22g. Protein
  • 8g. Fiber
  • 30g. Carbohydrates
  • 3g. Saturated fat
  • 654mg. Sodium
  • 21mg. Cholesterol

So, which of these scrumptious and healthy recipes are you going to try out first?


  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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