Get Cookin’ With the Right Fats

• Extra-Virgin Olive Oil
• Virgin Olive Oil
• Canola Oil
• Peanut Oil

Serves 16 (1 loaf)

All you need
1/3 cup old-fashioned oats
1 cup all-purpose flour
1 teaspoon baking powder
1 teaspoon baking soda
1/2 teaspoon salt
1 teaspoon cinnamon
1 ripe, fresh avocado, seeded (approx. 8 ounces)
1/4 cup canola oil
1 cup (packed) brown sugar
2 eggs
2 very ripe bananas
1/2 cup chopped walnuts
1/4 cup buttermilk

All you do

1. Line a 9x5x3-inch loaf pan with nonstick foil and lightly grease the bottom only.  Preheat oven to 350 degrees.
2. Combine dry ingredients: oats, flour, baking powder, baking soda, salt and cinnamon.  Set aside.
3. Scoop the avocado into a large bowl and mash lightly.  Add oil and brown sugar to the avocado.  Cream together using an electric mixer until light and creamy.  
4. Add eggs, one at a time, beating well after each addition.
5. Stir in bananas, then walnuts and dry ingredients.  Stir in buttermilk and beat just until buttermilk is incorporated.  Pour into prepared loaf pan and bake for 1 hour and 10 minutes.  

Nutrition Facts per serving (1/2 slice): 180 calories, 8.5 g fat (3.5 mono, 3 g poly, 0 g trans, 1 g saturated), 200 mg sodium, 25 g carbohydrates, 2 g fiber, 3 g protein.
Source: California Avocado Commission

Whole Plant Fats for Health

Avocados – packed with monounsaturated fats!  Use mashed as a dip, salad dressing, spread on bread, fat replacer in baked goods.

Tree nuts and tree nut butters – rich in protein, monounsaturated fats.  Use as a spread on bread, dip for crackers, fruit and vegetables, ingredient in sauces, vinaigrettes and marinades and for sautéing in Asian dishes.  Use nuts for salads, side dishes, stir-fries, baked goods and cereals.

Peanuts and peanut butter – source of protein and monounsaturated fats.  Use similar to tree nuts/butters.

Olives – rich in fiber and monounsaturated fats.  Use finely chopped (tapenade) as a spread on breads and crackers, dip for vegetables, and as an ingredient in pasta dishes, salads, breads and sauces.

Seeds (sesame, sunflower, flax, chia, pumpkin and hemp) – rich in ALA, monounsaturated fats.  Use ground seeds as a spread for breads and sandwiches, fat replacers in baked goods and an ingredient in sauces, dips and dressings.  Use whole seeds as an ingredient in salads, side dishes, baked goods and cereals.