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Fatty Fatty Two by Four

…the only time this rhyme is appropriate is when you’re about to dig into some healthy fats! Key words: healthy fats (aka good fats). Now that the holiday season is long gone, many of us are trying to fit back into our pre-holiday pants by fighting off the 2pm chocolate cravings, increasing our daily steps, and ignoring our stomach’s yearn for post dinner dessert. For some of us, dropping extra weight can be challenging. One of the main reasons why this is difficult is because we are consuming unbalanced meals. One macronutrient that I have found many people to limit or avoid is fat. Don’t get me wrong, it is important to avoid fat, but only the bad kinds of fat (i.e. saturated fat, trans fat). Good fats (i.e. monounsaturated fat, polyunsaturated fat) when replacing bad fats, can help to lower bad cholesterol, reduce blood triglyceride levels, reduce inflammation, and increase fullness. In addition to reducing the risk of heart disease and stroke, increasing evidence supports the role of certain healthy fats (e.g. olive oil, omega-3) in protecting cognition. Bottom line? You can have your avocado, and eat it too! Not sure if you’re meeting or exceeding your fat intake? Connect with me. Let’s talk fatty acids.


Spicy Avocado Tofu Stack

Makes 4 servings


1c brown rice, cooked

1 tbsp rice vinegar

200g tofu, extra firm, baked

Cooking Spray

1c cucumbers, peeled and diced

1 tsp chives, fresh, chopped

1 small avocado, mashed

4 tsp sesame seeds

4 tbsp soy sauce, reduced sodium*

2 tbsp mayonnaise, reduced fat

2 tsp sirracha sauce

Preheat oven to 400F. Line baking tray with parchment paper and set aside. Cut tofu into 1-inch cubes and arrange them on the prepared baking tray. Lightly spray tofu with cooking spray and bake.

To ensure even cooking, flip tofu cubes at approximately 20minutes. Bake for another 15-20 minutes until tofu cubes are crisp (i.e. total bake time 35-40minutes).

Prepare rice as per directions outlined on the package - omit any use of salt and oil. Set cooked rice aside.

In a small bowl mix the mayonnaise and sirracha sauce.

In another small bowl mix the chives and cucumbers.

In a dry 1 cup measuring cup, layer the ingredients as follows: 1/4c cucumber mixture, 1/4c mashed avocado, 1/4 of the tofu cubes, 1/4c rice.

Carefully turn the cup upside down on a dry plate. You may need to lightly tap the bottom of the cup to allow stack to stick to the plate.

Using a butter knife, spread a small amount of the sirracha mixture on to the stack. Sprinkle with sesame seeds and drizzle with 1tbsp of soy sauce.

Repeat steps to make the other three stacks. To up your vegetable and healthy fat game, pair one stack with a mixed green salad with 1/2tsp of olive oil as your dressing. Enjoy.

Note* Gluten free soy sauce can be used to make this recipe gluten free

Nutritional Facts (per one stack):

Energy: 200kcals Protein: 8g Fat:11g Carbohydrate:19g Fibre:4g

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