EASY GUACAMOLE
From Chef Hillori Hansen of Whole Foods Market, Fresno
6
Let’s face it: the word “fat” gets a bad rap. While there are many fats that are unhealthy, the body actually needs a cer-
tain amount of fat to function. But not all fats are created equal. Certified Natural Chef Hillori Hansen from Whole Foods
Market in Fresno weighs in on this hot topic.
INGREDIENTS
6 ripe avocados, small dice
5 ounces red onion, small dice
5 ounces plum tomatoes, small dice
3 cloves garlic, minced
½ ounce jalapeno pepper, seeded and minced
2 tablespoons cilantro, chopped
3 fluid ounces lime juice
salt and pepper, to taste
¼
teaspoon cayenne or hot sauce, to taste
DIRECTIONS
Combine all ingredients in a bowl and mix until
thick and chunky. For a healthy option, serve with
your favorite veggies.
Q
Which fats are healthier
options? Which ones should I
avoid?
A
Monounsaturated fats (found
in olive oil, avocados, nuts and
fish) are a better option. They are able
to lower LDL (bad) cholesterol while
also boosting HDL (good) cholesterol.
Avoid trans fats (found mainly in pro-
cessed and fast foods), which not only
raise your LDL cholesterol but also
decrease HDL cholesterol. Increased
LDL raises your risk for high blood
pressure, heart disease and diabetes.
Q
Does it make a difference if I
get the benefits of good fats
from supplements?
A
Yes, the body does not absorb
supplements as easily. For
instance, for a whole piece of salmon,
the absorption rates of certain good
fats may be as much as nine times
greater than through fish oil supple-
ments. Also, the components of
different foods and how they work
together may offer a more complete
and balanced source of nutrients than
a supplement.
Q
What are some examples of
foods that may not even be on
my radar that are high in trans fats?
A
There are quite a few, to be
honest. You really need to read
labels to find out. Examples include
pancake and cake mixes, shortening
and margarine, frozen foods (e.g., piz-
zas, frozen pies and fish sticks), baked
goods and doughnuts, chips and
crackers, nondairy creamers and fla-
vored coffees, salad dressings, break-
fast cereals, and packaged cookies.
NUTRITION INFORMATION
Per serving: 172 calories; 14.8g fat, 2.1g saturated fat,
0mg cholesterol; 203mg sodium; 11.3g total carbohy-
drates; 7.2g dietary fiber; 1.8g sugars; 2.4g protein
Hillori Hansen
Certified Natural Chef
Whole Foods Market,
Fresno
Ask the expert: Chef Hillori Hansen
Fats: The good and the bad
For more
healthy recipes,
visit www.samc.com >
Healthy Living >
Healthy Recipes.
For more informa-
tion or to register for
any or all of these classes,
call 559-450-2000, visit
www.samc.com > Classes &
Events, or scan this code with
your smartphone. Space is
limited, so register soon!
The four
pillars of
healthy
eating
Ready to make a few simple
changes for lifelong health?
Saint Agnes Medical Center
and Whole Foods Market in
Fresno believe that focusing
on four pillars of healthy eat-
ing offers the greatest health
benefits.
Sign up for any of these
upcoming Four Pillars of
Healthy Eating cooking class-
es. Led by a Whole Foods
Market certified natural chef
and educator and a Saint
Agnes registered dietitian,
each class will include cook-
ing demonstrations of heart-
healthy foods based on each
of the four pillars.
Classes are held from 6 to
8 p.m. at Whole Foods Mar-
ket (650 W. Shaw Ave.). Cost
is $20 each (a special rate).
•
Wednesday, Feb. 22
“Whole Foods”
•
Wednesday, Feb. 29
“Plant Strong”
•
Wednesday, March 7
“Healthy Fats”
•
Wednesday, March 14
“Nutrient Dense”
www.samc.com