In the 80’s and 90’s you were told fat made you fat. Now, you know that sugar makes you fat and does some other nasty things to your body, but I’ll save that for a future blog. Let’s just look at what makes up a healthy fats. Fats can be confusing. Which are good ones, which to cook with, which for high temperatures, and the list goes on.
First, about 20% of your meal should contain a good fat. Fat helps with energy and helps make you feel full and satisfied after a meal. Your brain needs fat to function well and be healthy. Without fat, you can’t absorb your fat soluble vitamins (K, E, A, D) and nutrients. So stop it already with the low fat dairy products. But stick to organic dairy and fats.
Healthy fats from foods are:
• nuts, seeds, and nut butters
• avocado
• olives
• wild caught fish (salmon)
• coconut oil/coconut meat/coconut milk
• butter/ghee (grass fed)
• bacon and bacon fat (buy uncured, raw bacon and save the fat to cook with)
• Raw (or organic) heavy cream
Fats for cooking:
• ghee/butter
• coconut oil
• lard (organic)
• grapeseed oil
• sesame oil
• rice bran oil
• olive oil (low temperature only)
Fats to avoid:
• vegetable oil
• corn oil
• canola oil
• soybean oil
• hydrogenated oils
Here is a great infusion for salads from Sanoviv Medical Institute:
Pumpkin Seed Infusion
1 cup organic, extra virgin olive oil
1/2 tablespoon tamari
1/2 lime, juiced
1/4 cup pumpkin seeds, toasted
1 tablespoon cilantro, finely chopped
1/4 cup sun dried tomato, ground
1/2 teaspoon chipotle powder
1 clove garlic, chopped
pinch of sea salt
