Thompson recommends adding soy protein (like tofu or other soy products) into your diet, like in this scramble from Skinny Bitch author, Kim Barnouin. An easy meal to throw together, it’s packed with vegetables like bell peppers, spices, and beans.
"We know whole-grain foods are linked to healthy hearts, so whole-grain bread, brown rice, whole grain bread and pasta" are good foods to substitute into your diet, says Thompson. This salad from natural foods guru Heidi Swanson is made with crumbled goat cheese, spinach, nuts, herbs, and sweet cherries.
Thompson picked this recipe out from his book as an example of one that’s low-fat and tasty. As he says, swordfish is a meaty fish so it shouldn’t be overcooked. He tops this quickly cooked fish with a citrusy combination of orange and lemon juice to make a slightly spicy salsa.
Thompson encourages eating at least five portions of fruits and vegetables per day, much like this baked sweet potato recipe from his book. By using fat-free Greek yogurt, he creates a healthier version of a classic baked potato, but doesn’t lose that sense of creaminess. Plus, his use of herbs, Tabasco, corn, and spices makes this recipe anything but boring.
By incorporating tomatoes and zucchini into this dish, Thompson helps meet the goal of five portions of fruits and vegetables a day, plus uses skinless chicken to cut down on fat (chicken and turkey are also lower fat alternatives to red meat). Made with an Indian twist, this dish would pair well with brown rice.
Soluble fiber is another key addition to a heart-healthy diet, according to Thompson. Soluble fiber can be found in oats like in this oat porridge recipe. Eating breakfast is another tip for maintaining a low-fat diet (as long as you eat healthy breakfast foods and skip the chocolate croissants).
Thompson recommends "aiming to have at least one portion of oily fish a week — omega-3’s, which are found in oily fish, are important for heart health." Try making this easy salmon recipe that’s cooked in a crushed nut crust. This is a double whammy of a recipe as it corporates more monosaturated fats found in olive oil, avocado, and seeds that are good for the heart.
Click here to see the Mustard-Baked Salmon with Pumpkin Seed Crust recipe.
This is an example of a great vegetable side dish to serve alongside fish or grilled meats for easy weeknight dinners. Incorporating more fruits and vegetables into your daily meals is an important part of eating a healthy, low-fat diet.
Barley is another great source of the soluble fiber that Thompson recommends. Try adding it to soups like this beef stew that’s full of vegetables and lean stew meat.
Instead of using bleached pasta or even whole-grain, try replacing it with raw zucchini ribbons for a low-fat dish. The texture is surprisingly similar to pasta (though of course not a perfect substitute), but it is delicious and a lot healthier.