“Fat” doesn’t have to be scary, especially when you’re eating plant-based foods. Researchers found that eating plant-based fats instead of animal fats decrease your risk of premature death from heart disease and other causes by about 25%. Recent studies reveal that fat may be a key ingredient to overall health, weight management, and increased athletic performance. Fat provides energy and helps the body absorb fat-soluble vitamins such as vitamins A, D, E, and K. While trans fats are harmful, eating a balance of polyunsaturated and monounsaturated fats is beneficial to your health.
To help you figure out what kinds of foods to eat, we put together this list of 10 plant-based recipes from our Food Monster App that include healthy fats!
1. Creamy Chilled Avocado Soup With Wheatgrass
Sophie Yotova‘s cold Avocado Soup is a great way to get your green while breaking the monotony of salads for every meal. The rich creamy soup is made from arugula, avocados, and a hint of mint to bring a light, freshness to this velvety concoction.
2. Artichoke Walnut Bruschetta
Source: Artichoke Walnut Bruschetta
Unbelievably delicious, Tara Binder‘s Artichoke Walnut Bruschetta are a fantastic replacement for whatever it was you were planning on having for lunch..or supper! Whip them up in 10 minutes and better yet, you can freeze half for another time. You just need to thaw and give it a quick stir and it’s just as incredibly yummy as the day you made it.
3. 4-Ingredient Pistachio Nice Cream
In a world of chocolate and vanilla, Pistachio Non-Dairy Ice Cream can be tough to come across. Luckily, you can make your own at home using only four ingredients! This recipe by Aryane Héroux-Blais is made using vanilla non-dairy milk, frozen bananas, avocado, and raw pistachios, but you would never guess that because the texture is strikingly similar to gelato. Finally, for a cute soft-serve ice cream shape, use a pastry piping bag to make swirls!
4. Chia Pudding With Blueberries
Source: Chia Pudding With Blueberries
When left to soak, chia seeds release absorb liquid which softens them while thickening the liquid they were soaking in. This results in a pudding consistency, with all of the benefits of chia seeds! This Chia Pudding With Blueberries recipe by Judy Moosmueller is sweet and nourishing while also being highly customizable.
5. Maple Caramelized Walnuts
Source: Maple Caramelized Walnuts
It’s amazing how good Stephanie McKinnie‘s Maple Caramelized Walnuts are and how easy they are to make! They taste like there is butter on them but it’s just maple syrup and sea salt. They make a healthy incredibly addictive sweet snack.
6. Sweet Potato Millet Patties and Blackberry Salsa
This unexpected Sweet Potato Millet Patties and Blackberry Salsa combination by Sylwia Radzaj will leave you wanting more! Sweet potato and millet patties are flavorful and added sunflower and chia seeds make them filling. With blackberry, basil, and red chili, the salsa is sweet, fresh, spicy, and the perfect topping for these patties!
7. No-Knead Nut and Seed Bread
Source: No-Knead Nut and Seed Bread
If you are a baker looking for your go-to bread recipe Christina Murray‘s No-Knead Nut and Seed Bread is a great option. This nut and seed bread is hearty, moist, and nutritious. The bread is easy to make and you get to skip the kneading – which is always the hardest part of making bread.
8. Spicy Garlic Edamame
Source: Spicy Garlic Edamame
If you are a fan of garlic, then you are going to be obsessed with this Spicy Garlic Edamame by Adam Merrin and Ryan Alvarez. The salty edamame is tossed in into a hot pan with seared garlic, spicy chili oil, and a splash of tamari to give it a little extra salt. This fiery snack is dangerously addictive – you have been warned.
9. Key Lime Pie Smoothie Bowl
Source: Key Lime Pie Smoothie Bowl
Mariko Sakato‘s raw Key Lime Pie Smoothie Bowl makes a perfect breakfast. The combo of banana, avocado, and dates makes it quite filling too. You get a crunch from the granola, the sweet, tangy and nutritious avocado custard smoothie, and coconut whipped cream!
10. Pistachio Date and Olive Oil Loaf
Courtney Klumper‘s Pistachio Date and Olive Oil Loaf quick bread comes together pretty quickly, so you can have a not too sweet and sorta wholesome snack with your coffee/tea, and not spend money on muffins at your favorite cafe every morning.
For more ideas on how to include healthy fats or just recipes in general, download our Food Monster App where we have over 15,000 vegan and allergy-friendly recipes.
For more Vegan Food, Health, Recipe, Animal, and Life content published daily, don’t forget to subscribe to the One Green Planet Newsletter!
Being publicly-funded gives us a greater chance to continue providing you with high quality content. Please support us!