Showing posts with label lunch. Show all posts
Showing posts with label lunch. Show all posts

SANDRA'S SPECTACULAR SLOPPY JOES

A quick and easy lunch or dinner.

Also, it's a perfect take-along dish if you wish to double or triple the recipe
for functions ~ keep warm in a slow cooker though and serve as sliders!
Servings: (4)

Prep: 10 Mins.
Cook: 15 to 20 Mins.


INGREDIENTS

1 lb extra-lean ground moose (or venison, or beef)
1/4 teaspoon granulated garlic
1/4 teaspoon granulated onion
1/2 cup diced celery
1/4 cup diced yellow onion
1/4 cup diced red bell pepper
1 (8oz-can) tomato sauce
1⁄4 cup ketchup
2 tablespoons spicy barbecue sauce (I use Stubb's Spicy)
1 tablespoon light brown sugar
1 teaspoon dry mustard
Freshly ground pepper, to taste
1 teaspoon soy sauce
1 tablespoon Worcestershire sauce
1 tablespoon cider vinegar

METHOD

In a large non-stick skillet over medium-high heat, brown ground meat, celery, bell pepper and onion.

Stir in remaining ingredients, reduce heat to low, cover and simmer 15-20 minutes, stirring occasionally.

Serve open-face style over toasted buns with a side of prepared Sandra's potato salad or coleslaw. ~ Enjoy!

~~~~~~~~~~~~~~~
Tip: I toast my buns in my toaster set on the 'bagel setting,' or feel free to do so in the oven under the broiler.

SANDRA'S MOOSEY ALASKAN SLOPPY JOES (Quick N Easy)

A surprisingly quick and easy method to prepare terrific sloppy joes for a crowd
that's nearly as fast as opening the traditional store-bought canned version, 
but tastier...


Serves: (6-8, depending on bun size)
Prep: 5 Mins.
Cook: 10 Mins.

INGREDIENTS

1 lb. lean moose burger (or venison, buffalo, caribou, elk, poultry, beef...)
Pinch of red pepper flakes
1 tablespoon finely chopped green bell pepper
1 tablespoon finely chopped celery
1/2 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon low-sodium tamari (or soy sauce)
1 teaspoon worcestershire
1 (15 oz. can) tomato sauce
1/2 cup ketchup
1/2 teaspoon yellow mustard
6-8 potato buns (or your preference)

Side options:
-Potato Chips
-Dill Pickle Spears
-Sandra's Best Coleslaw (click for recipe)
-Sandra's Best Potato Salad (click for recipe)

METHOD

In a medium skillet over medium-high heat, brown the burger (drain if using non-lean).  Add the remaining ingredients; bring to a gentle boil, then reduce heat to low.  Cover skillet and simmer for 10 minutes, while occasionally stirring.

Meanwhile, lightly toast buns either under the broiler for a couple of minutes or in the toaster using the 'bagel' setting.

Serve immediately by generously spooning Sloppy Joe sauce onto bottom toasted bun, top with other half of bun. ~ Enjoy!

SANDRA’S TERRIFIC TOASTED BLT BAGEL SURPRISE

You’ll need a lot of napkins for this
bad boy, while you savor the yummy explosion
of many fantastic flavors 
taking place with each and every bite...
Servings: (1)
Prep: 5 Mins.
Cook: 10 Mins.

INGREDIENTS

Honey-Dijon Spread:
4 tablespoons creamy dijon
4 tablespoons honey
1 teaspoon sesame seeds, toasted
1/4 teaspoon freshly grated ginger

Bagel:
1 sour dough bagel, sliced in half and toasted
Green leaf lettuce
2 slices of tomato
2 slices of crispy-cooked bacon, cut in half
¼ avocado, roughly mashed
1 egg, either poached or fried

METHOD

Toast sesame seeds in a dry skillet over medium-low heat, just until slightly golden and fragrant.  Add remaining spread ingredients to a small bowl, and whisk the toasted sesame seeds into spread, then combine.

Sandra's Universal Honey-Dijon
 Condiment Spread,
Dipping Sauce,
Dressing,
or Marinade
Toast bagel, and lightly spread both halves each with 1 teaspoon honey-dijon. Layer remaining bagel ingredients in order listed above. ~ Eat and enjoy!

SANDRA’S 8-INCH GRILLED TURKEY PEPPERONI PIZZAS

Absolutely fabulous when you want
grilled, flavorful, and tasty pizzas in a hurry
without a lot of fuss…
Yields: (2) 8” Pizzas
Prep: 5 Mins.
Grill: 8 to 10 Mins.

INGREDIENTS

1 pkg. of 2 (8”) Boboli pizza crusts (these stand up to grilling)
½ cup pizza sauce
1 cup shredded mozzarella cheese, divided
1 cup shredded medium cheddar cheese, divided
14 turkey pepperoni slices
2 tablespoons roughly chopped peperoncini
2 tablespoons roughly chopped, jarred fire-roasted red bell peppers
--1/4 teaspoon yellow cornmeal

METHOD

Preheat grill to medium-high heat.  Spray a foil-lined baking sheet, sprinkle with a light dusting of yellow cornmeal, and set aside.

Spread half of the pizza sauce on each of the crusts.


Equally, sprinkle half of the cheeses over the sauce.


Next, layer the turkey pepperoni, and sprinkle with the fire-roasted red pepper, and peperoncini.


Finally, sprinkle with the remaining cheeses.


Place pizzas on the prepared baking sheet.  Grill, covered, for 8 to 10 minutes. Remove and let stand for 5 minutes, slice into quarters, and serve. ~ Enjoy!

~~~~~~~~~~~~~~
Tip: Feel free to alternatively bake the small pizzas in a hot oven preheated to 450 degrees using the same method and baking for the same amount of time, although you’ll be lacking the great smoky flavor.

SANDRA’S ANYTIME QUINOA (“Keen-Wa”) PATTIES with POACHED EGGS

I often make these delicious patties
using leftover quinoa,
and this afternoon I decided to
add poached eggs on top.
These are spectacular and wholesome...
Servings: (4)
Prep: 10 Mins.
Cook: 20 Mins.

INGREDIENTS

Patties:
2 large eggs
1/2 whole grain Italian breadcrumbs
1-1/2 cups cooked quinoa, at room temperature
1/2 teaspoon fine-grain sea salt
1/2 teaspoon freshly ground pepper
1/3 cup finely chopped red bell pepper
1/3 cup finely chopped red onion
1 tablespoon finely chopped sun dried tomatoes
1 large garlic clove, minced
1/3 Parmesan cheese
1 teaspoon ground mustard
1 tablespoon dried parsley
1 teaspoon apple cider vinegar
2 tablespoons cold water
1 tablespoon extra-virgin olive oil, for frying

Poached Eggs:
Water
4 large eggs
1 teaspoon apple cider vinegar

Serving options:
--Lettuce leaves
--Dabs of sriracha sauce (Asian chili hot sauce)

METHOD

Beat eggs in a medium bowl.  Add breadcrumbs and stir to combine.  Add remaining patty ingredients, except the olive oil. Stir to combine, and form into 4 (3”x1”) patties.


Heat olive oil in a large, heavy skillet over medium-low heat, and add the patties.  


Cook for 10 minutes, until the bottoms are golden brown. Flip the patties and cook the second side for 7 minutes, until golden brown as well. 


Place patties on a paper towel lined plate, and set aside.

Meanwhile, in another large skillet, bring 1-1/2” depth of water to a gentle simmer, and then reduce heat to medium-low so water is no longer boiling.  Add vinegar to congeal the egg whites more easily.  Working with the eggs one at a time, crack an individual egg into a small ramekin, then place ramekin near the surface and gently slide the egg into the hot water.  Cover skillet, and let poached eggs cook for 4 minutes. Lift poached eggs out of skillet using a slotted spoon.

To serve, place quinoa patties over lettuce leaves on serving plates, top with poached eggs and sprinkle each with a pinch of parsley, including adding a dab of sriracha sauce to each plate. ~ Enjoy!


~~~~~~~~
Tip: Whole grain quinoa is the most nutritious of all grains and is high in fiber, iron, and 8 essential amino acids.

SANDRA’S ZESTY PEPERONCINI BACON AND EGG SANDWICHES

My Dad loved Peperoncini, as do I
and they make these sandwiches pop with flavor...
Servings: (2)
Prep: 5 Mins.
Cook: 10 Mins.

INGREDIENTS

4 strips of bacon, cut crosswise in half
2 large eggs
4 Whole peperoncini, cut in half, then into strips (I like to retain the seeds)
4 slices of whole wheat bread
1 tablespoon mayonnaise
1/2 teaspoon yellow mustard
Freshly ground pepper, to taste

Serving option:
-- 4 Whole peperoncini

METHOD

Place a skillet over medium heat, and cook bacon to your desired crispiness, and drain on paper towel.  Retain a bit of drippings in skillet, and reduce the heat to low to fry the eggs (I break the yolks).

Meanwhile, spread bread slices with mayonnaise, and ever so lightly with mustard.  

Sprinkle with sliced peperoncini, and top with bacon, egg, and freshly ground pepper to taste.  

Cut sandwiches in half, and serve each of them with two whole peperoncini. ~ Enjoy!




SANDRA’S GRILLED HAM REUBEN SANDWICHES

The traditional method is to use Pastrami,
although I had Ham on-hand today ~
These are superb!


Serves: 2
Prep: 5 Mins. |
Grill: 4 to 6 Mins.

INGREDIENTS

2 teaspoon unsalted butter, at room temp
4 slices whole wheat bread
2 tablespoons mayonnaise
1-1/2 tablespoons ketchup
1 tablespoon gherkins, finely chopped
½ teaspoon lemon juice
4 slices *Dubliner cheese (or Jarlsberg or Swiss)
4 thin slices of quality ham
4 tablespoons sauerkraut, squeezed dry

***Suggested serving options:
--Prepared French fries, with ketchup for dipping
--2 dill pickles, halved lengthwise

METHOD

On a paper towel, spread each slice of bread with butter on one side, and flip them over.

Mix mayonnaise, ketchup, sweet pickles, lemon juice in a small bowl, and spread on each bread slice (non-buttered sides). Top spread with half the cheese, ham, sauerkraut, and remaining cheese. Top with other bread slices (sauce-side down).

Heat a large non-stick grill (or regular) skillet over medium heat. Grill sandwiches for 2-3 minutes on each side until bread is golden and cheese melts. Cut each sandwich diagonally in half and serve with French fries and ketchup for dipping, and dill pickle slices.

~~~~~~~~~~~~~~~

(*) – We purchased the 2-lb. Irish Dubliner cheese from Costco ~ It has a very distinct flavor with a hint of sweetness, and it's a fine melting cheese.  It’s also delicious as a snack with sliced apples!

MAX’S SCRUMPTIOUS WILD ALASKA KING SALMON SANDWICHES

What a fabulous flavor the
hot and sweet pickles add
to this salmon spread,
we use them in most all  of our sandwiches,
burgers, or individually on the
side with many other dishes...
Serves: (4 to 6)
Prep: 15 Mins.

Posted: by Max via Sandra

INGREDIENTS

3 cups pre-grilled salmon, flaked (no skin or bones)
2 ribs celery, finely chopped
3 scallions (green onions), finely sliced white and green parts
½ cup mayonnaise (more or less to reach desired consistency)
1 teaspoon French’s mustard
Max's Secret Ingredient
¼ teaspoon freshly ground pepper
1 teaspoon garlic powder 8 hot and sweet pickle slices, finely chopped
--and 2 red chili pickled peppers (from same jar), finely chopped
-----(recommended brand: Private Selection Snackers @ Fred Meyer)
1 iceberg lettuce leaves, torn into pieces
8 to 12 slices whole wheat bread

METHOD

Max's Salmon Spread
In a medium bowl, add all the ingredients, and fold to combine.  Place salmon spread onto half of the bread slices, top with lettuce leaves.  Cut sandwiches diagonally in half, and serve. – Enjoy!

Fresh Tomato Basil Soup






~~~~~~~~~~~~~~~~~~~~~~


Tip:  Our favorite is to serve these Salmon Sandwiches with Tomato Basil Soup (click on link below photograph).  Afterwards, we eat fresh wedges of organic oranges, which finishes the meal off quite nicely.




SANDRA’S ‘ANYTIME’ GARDEN OMELET

Oh what cheesy goodness!


This photo is featured 
@ http://lacucinaitaliana.org/paccheri-pesto-gamberi
Servings: (2)
Prep: 5 Mins. |
Cook: 10 Mins.

Posted by Sandra

INGREDIENTS

2 tablespoons butter, divided
2 green onions, finely chopped, divided
2 tablespoons red bell peppers, finely chopped
1 roma tomato, finely diced, divided
5 eggs
1 tablespoon milk
Pinch of garlic powder
Finely ground sea salt and freshly ground pepper, to taste
3 to 4 tablespoons medium shredded cheddar cheese

METHOD

Melt one tablespoon butter in a small skillet over medium heat. Place half of the onion, all the bell pepper, and half the tomatoes in small skillet. Cook for 4 to 5 minutes stirring occasionally until vegetables are tender. Remove from heat.

While the vegetables are cooking, whisk the eggs in a small bowl with the milk, garlic powder, sea salt and ground pepper, to taste.

Melt the remaining 1 tablespoon butter in a large non-stick skillet low heat. Add the egg mixture and cook for a couple of minutes, just until the eggs begin to set on the bottom of the pan. Gently lift the edges of the omelet with a spatula to let the uncooked part of the eggs flow toward the edges by swirling the skillet. Continue cooking for 2 to 3 minutes or until the center of the omelet starts set.

Sprinkle the cheese over half side of omelet and spoon the cooked vegetables on top of the cheese section. Using a spatula gently loosen underneath of the omelet, and then fold one edge of omelet over the vegetables. Cover with tin foil and let the omelet cook for another two minutes, until the cheese melts and the omelet is fully set. Slide the omelet out of the skillet onto a cutting board; slice in half and serve on two serving plates by sprinkling remaining uncooked tomatoes and green onions on top as a garnish. – Enjoy!


~~~~~~~~~~~~~


Tip: This omelet is wonderful with your favorite salsa, or hot sauce, basically it's great served any time of day.


SANDRA'S CRAZY-GOOD CHILI BRAT BURGERS with the WORKS


A comfort food second to none 
on those stressful kind of days...
Servings: (2)
Prep: 5 Mins. |
About 10 Mins.

Posted by Sandra

INGREDIENTS

3 smoked brats (I prefer Johnsonville)
2 hamburger buns
butter baking spray
1 (15 oz. can) of chili with beans (I prefer Nalley’s Original)
1 teaspoon chili powder
1 cup sharp cheddar cheese, shredded
2 roma tomatoes, finely chopped
2 tablespoons red onion, finely chopped
2 tablespoons jarred sliced pickled jalapenos, roughly chopped
Ketchup
French’s mustard

METHOD

Preheat oven to 350 degrees. Line a baking sheet with foil, and set aside.

Open up hamburger buns and lay right side up on the baking sheet. Spray the tops with butter flavored spray. Place in oven and bake until lightly toasted, about 5 to 7 minutes.

Meanwhile, heat a medium skillet to medium-high heat. Slice each brat lengthwise, then in half (you'll have 12 pieces), and score the outside to prevent curling while cooking, then place in skillet, and sear on both sides until golden brown.

While the brats are browning, pour the chili, and chili powder into a small saucepan and heat through.

To serve, place a toasted buns on 2 plates, then 3 pieces of browned brats on each of the four bun halves, spoon the chili equally among them, and sprinkle with cheese, tomatoes, onions and jalapenos. Finally, lightly squirt each with ketchup and mustard, and place potato chips alongside – Enjoy!



SANDRA'S CRAZY-GOOD CHEATER MINI PIZZAS

A super quick snack, 
or a lunch or dinner option...
Serving: (1)
Prep: 3 Mins. |
Broil: 2 Mins.

Posted by Sandra

INGREDIENTS

1 whole wheat hamburger bun, split in half
1 tablespoon pizza sauce (For recipe, click here: Homemade Pizza Sauce)
8 pepperoni slices
2 tablespoons mozzarella cheese, shredded
pinches of Italian seasoning herb blend

METHOD

Preheat oven to broil. Line a baking sheet with tin foil, and set aside.

Split the hamburger bun in half, and toast in toaster until lightly brown. Spread 2 teaspoons of pizza sauce over each, and then layer each with four slices of pepperoni, and top with 1 tablespoon of shredded mozzarella cheese.

Place on baking sheet, and broil for about 2 minutes, until cheese is melted and lightly brown – Enjoy!


~~~~~~~~~~~~~~~~~


Tip: I always have assorted shredded cheeses I purchase in bulk, and then break down and store in small freezer Ziploc bags, including pepperoni, salami, and prosciutto. This way, I always have the makings for quick snacks or lunch fixings on hand.

SANDRA'S RUSTIC CORNED BEEF HASH

I love to serve this corned beef hash 
topped with poached eggs
first thing in the morning 

along with slices of fresh fruit 
and mugs of steaming-hot coffee...
Servings: (4)
Prep: 5 Mins. |
Cook: 10 Mins.

A delicious method in 
which to use leftover 
corned beef!

Posted by Sandra

INGREDIENTS

1/2 tablespoon unsalted butter
1/2 tablespoon vegetable oil
½ red onion, diced
½ red bell pepper, diced
1 garlic clove, minced
½ cup precooked corned beef, cut into ½” cubes
2 par-baked russet potatoes,* skins removed, and cut into ½” cubes
¼ teaspoon freshly ground pepper
1 teaspoon dried parsley flakes

METHOD

Heat the butter and vegetable oil in a large skillet over medium-high heat. Add the onions, and bell peppers; sautéing until the onions are translucent, about 5 minutes. Add the garlic and continue to sauté  for 30 seconds. Toss in the par-baked potatoes, corn beef, ground pepper, and parsley. Gently fold to combine, and continue to cook, until the potatoes are crispy golden brown and tender. ~ Enjoy!

~~~~~~~~~~~~~~~~~~


*Tip: I par-bake the potatoes in the microwave for 4 minutes on high after piercing them so preparing this recipe is a breeze.

SANDRA'S B.L.A.S.T. SANDWICH or APPETIZER

Bacon, Lettuce, Avocado, Sprouts, and Tomato
(B.L.A.S.T.) Sandwich = SCRUMPTIOUS!
Prep: 3 Mins. |
Cook: 7 Mins.

Posted by Sandra

INGREDIENTS

6 slices peppered smoky bacon
4 slices of quality bread
mayonnaise (for spreading)
romaine lettuce leaves
½ ripe avocado, peeled, deseeded, and sliced
½ cup sprouts
½ tomato, sliced
Kosher salt and ground pepper to taste

***Optional:
--I sometimes add provolone or pepper jack cheese slices as well ;)

METHOD

Place a large nonstick skillet over medium heat. Once hot, add the bacon and cook until brown and crisp for about 7 minutes. Transfer to a paper towel lined plate to drain.

Lightly toast the bread slices, and then spread each with mayonnaise. Layer on the bacon, lettuce, avocado, sprouts, and tomatoes onto two of the toasted slices of bread. Season with kosher salt and ground pepper to taste, and place remaining two toasted slices of bread on top, then cut in half. ~ Enjoy!


~~~~~~~~~~~~~~~


Tip: This sandwich is absolutely wonderful when served with a side of tomato soup ;)

SANDRA'S COMFORTING CHILI BRAT DOGS with the WORKS

Now this is love on a plate if you ask me,
in moderation of course ;)
Servings: (4)
Prep: 5 Mins. |
Cook: 10 Mins.

Posted by Sandra

INGREDIENTS

4 smoked brats (I prefer Johnsonville)
4 hotdog buns
Butter baking spray
1 (15 oz. can) of chili with beans (I prefer Nalley’s Original)
1 teaspoon chili powder
1 cup sharp cheddar cheese, shredded
2 roma tomatoes, finely chopped
2 tablespoons purple onion, finely chopped
12 slices of jarred sliced pickled jalapenos
Ketchup
French’s yellow mustard

METHOD

Preheat oven to 350 degrees. Line a baking sheet with foil, and set aside.

Open up hot dog buns (without breaking apart) and lay right side up on the baking sheet. Spray the tops with butter flavored spray. Place in oven and bake until lightly toasted for about 5 to 7 minutes.

Meanwhile, heat a medium skillet to medium-high heat. Butterfly each brat lengthwise (not all the way through), and place in skillet, and cook on both sides until lightly caramelized.

While the brats are browning, pour the chili, and chili powder into a small saucepan and heat through.

To serve, place a toasted bun on 4 separate plates, then a browned butterflied brat onto of each, spoon the chili mixture equally on top of them, and then sprinkle with cheese, tomatoes, onions, and jalapeno slices. Finally, lightly squirt each with ketchup and mustard, and place potato chips along side. – Enjoy!

SANDRA'S PETITE SALMON SLIDERS

A very special tiny salmon slider that you
will love and won't feel guilty eating ~ they're moist
and carry a punch of flavor...
Servings: (4 = 2 sliders each)
Prep: 15 mins. |
Cook: 8 mins.

Posted by Sandra

INGREDIENTS

---Sliders
· 1-1/2 lb. fresh skinless-boneless salmon fillet, cut into small chunks (My fav. is King Salmon)
· 2 tablespoons italian seasoned breadcrumbs
· 2 tablespoons mayonnaise
· 1 tablespoon dijon mustard
· 1 green onion, finely chopped
· ½ teaspoon garlic powder
· ½ teaspoon old bay seasoning
· ground pepper to taste
· 1 tablespoon water
· 2 eggs, beaten

---Honey/Mustard Spread
· 1/4 cup honey
· 1/4 cup mayonnaise
· 2 tablespoons dijon mustard
· 1-1/2 Tbsp. dried sweet basil
· ½ teaspoon Johnny’s salad elegance (or McCormick’s salad supreme)
· Fine-grain kosher salt and freshly ground pepper, to taste

· 8 sourdough rolls, cut in half and lightly toasted

METHOD

In a small bowl, whisk the honey/mustard ingredients to combine; then chill.

Place salmon chunks into a food processor, along with remaining burger ingredients and gently pulse to blend. Form burger mixture into 8 equally sized burgers and place on plate.

Heat cast iron skillet to medium-high, then spray with cooking spray and cook salmon patties for about 4 minutes per side without disturbing (do not overcook).

Place on lightly toasted sourdough buns, topped with sauce--(optional: add shredded lettuce and/or thin tomato slices). ~ Enjoy!

~~~~~~~~~~~~~~~~~~~~~~~~

---Tip: For the cucumber salad shown in photograph, I grate one peeled cucumber, and toss in a finely chopped green onion; add a tablespoon of the honey/mustard, and then toss to combine.

SANDRA'S SUPERB FRESH HALIBUT PO’ BOYS

Serves: (4)
Prep: 5 mins. |
Cook: 10 mins.

Posted: by Sandra

INGREDIENTS:

***Topping
2 tablespoons mayonnaise
1 tablespoon sour cream
1 tablespoon lemon juice
1 teaspoon granulated sugar
1-3/4 cups shredded green cabbage
1/4 cup shredded carrots

***Prepare Halibut Strips
1 lb. fresh halibut fillets, cut into 2-1/2” strips (finger-size)
2 tablespoons milk
3 tablespoons all-purpose flour
1 tablespoon cornmeal
2 teaspoons cajun seasoning (or creole seasoning)
½ teaspoon fine-grain sea salt
1/8 teaspoon cayenne pepper
2 tablespoons olive oil

4 potato sandwich rolls split lengthwise, and lightly toasted
--(I do so in the toaster, although 5 to 7 mins. in
a 350-degree oven works as well)

METHOD

In a small bowl, whisk the mayonnaise, sour cream, lemon juice, and sugar until smooth. Add coleslaw mix; toss, and set aside.

In a shallow dish, coat the halibut with milk. In a large ziploc bag, combine flour, cornmeal, cajun seasoning, salt, and cayenne and mix thoroughly, and then add the halibut strips a few pieces at a time; zip bag closed and shake to coat.

In a large non-stick skillet, heat 2 tablespoons olive oil over medium-high heat, and cook halibut for 3 to 4 minutes per side, just until fish flakes easily with a fork and coating is golden brown (do not overcook).

Spoon coleslaw onto bottom half of lightly toasted sandwich rolls, and top with halibut strips, and then add a bit more coleslaw mixture on top, topping with other half of roll.~ Enjoy!

SANDRAS HEALTHIER TIPS: For "Salad Bar" Dining

My guide to make the right choices
when visiting the salad bar...
Posted: by Sandra

The joy of eating at a salad bar is that you can make healthy choices as to what to place in your container. A salad bar can be very nutritious, depending on your choices.

Foods to limit or avoid include mayonnaise and cream-based salads like potato salad, pasta salads and desserts. Cheese, bacon, and croutons are generally also high-fat options.

For the healthier choices go for the veggies, plain fruits, eggs, ham, beans and marinated salads.  Also, avocado, olives, and nuts contain monounsaturated fat; a healthy choice.

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