Oleic acid, a compound in monounsaturated fat, may trigger your body to make a hormone called oleoylethanolamide that quiets hunger, according to University of California, Irvine, researchers. Check out these recipes featuring three foods rich in this good-for-you fat: avocados, almonds, and green olives.
Grilled Chicken Salad With Avocado and Mango
A simple ginger-citrus marinade doubles as the dressing for this filling and flavorful salad. Fresh mango adds a sweet vitamin C boost, while potassium-rich avocado adds a rich, creamy texture and over 2 grams of fiber per serving.
Seared Chicken With Avocado
Low in calories and a great source of lean protein, this simple dish is excellent for diabetics. If you prefer, try substituting your favorite white fish for the chicken. The flavorful avocado salsa comes together in minutes and provides nearly 3g of fiber per serving. For a vegetarian option, use a spoonful to liven up your favorite black bean soup.
Salmon With Maple Syrup and Toasted Almonds
Rich in vitamin E and high in fiber, toasted almonds make a great addition to salmon, which is full of heart-healthy omega-3 fatty acids. This no-hassle dish works equally well for an elegant dinner or a speedy weeknight meal.
Curried Rice Salad
Packed with fiber and protein, this flavorful, whole-grain salad makes a great vegetarian lunch. A high percentage of monounsaturated fats, along with low sodium and cholesterol counts, also makes it an excellent heart-healthy option. If meat is a must, cut the serving size in half and serve alongside grilled or broiled shrimp, chicken, or fish.
Lemon-Olive Grilled Chicken
Inspired by the flavors of the Mediterranean, this no-fuss dish will take your weeknight chicken to a whole new level. Whole-grain couscous adds an extra boost of fiber, and the combination of pungent olives, fresh basil, and bright citrus is full of powerful antioxidants.