The skinny on fats
Dietary fat: Is it good or bad?
Both. You see, not all fats are created equal.
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.
That said, our bodies need healthy fats for optimal brain health, vitamin and mineral absorption, for insulation, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels balanced, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.
Where to Find Healthy Fats
Avocados, olives, and coconuts are great sources of healthy fat, along with 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:
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 easy and delicious recipe:
Avocado Chimichurri
2 Tbs lemon juice (about 1/2 lemon)
2 Tbs apple cider vinegar
1/4 cup olive oil
1 teaspoon garlic powder
3/4 teaspoon sea salt
1/2 teaspoon red pepper flakes
1/2 teaspoon dried oregano
1/4 teaspoon ground black pepper
1/4 cup chopped cilantro
1/4 cup chopped fresh parsley
3 avocados, peeled, pitted, cubed
Combine first 8 ingredients (lemon juice through the black pepper) in a bowl, then stir in the cilantro and parsley. Lastly fold in the avocado cubes. Serve with tortilla chips or sliced veggies.
