Dietary Fat: is it Good or Bad?

Wednesday, September 4, 2013

BOTH. You see, not all fats are created equal.

The Skinny on Fats

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to the body. They can compromise the cardiovascular system, immune system, and contribute to behavior problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.
Many people are scared of fats, but our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.
Where to Find Healthy Fats


  • Avocados, olives, coconuts, wild salmon, and omega-3 rich organic eggs.
  • Whole nuts and seeds, and their butters like almond butter or tahini.
  • Look for the highest quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.
How to Use Healthy Fats When Cooking
  • For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or       coconut oil.
  • When sautéing foods, try organic extra virgin olive oil.
  • Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in   sauces or dressings.
Try this delicious, easy recipe for a great source of healthy fat:
FARMER'S SALAD                      serves 2    
Early September is THE best time to eat straight from the garden.  In my opinion summer vegetables are at there peak this time of year -- fresh corn, squash, and tomatoes are abundant.  This recipe pairs great with fish or poultry but you can also eat it on it's own.
  
Ingredients:
1 medium yellow squash, cut in 1/2 inch slices then quartered
1 fresh corn, cut from the cob

2 Tbsp red onion, diced
1 tsp coconut oil
1 cup cherry tomatoes, halved
1/2 avocado, peeled and diced
1/4 tsp sea salt
1 Tbsp fresh herbs (parsley, cilantro, or basil)
 
Directions:
1.  Heat coconut oil in a saute pan on medium heat.
2.  Add the red onion, squash, and corn and cook for about 5 to 7 minutes until tender.
3.  Remove of squash and corn mixture from heat and let cool for about 5 minutes.
4.  
Transfer cooked vegetables to a serving dish and add the cherry tomatoes, avocado, sea salt and fresh black pepper to taste.
5.  Lightly toss ingredients, sprinkle with herbs and serve.

Note: Best made a maximum of 1 hour before serving.  The avocado will brown if it sits out too long due to oxidation.

1 comment:

  1. Great info regarding what oils to use and when!

    ReplyDelete

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