My favorite HEALTHY FATS!
As promised in my newsletter, here is a list of healthy fats to eat in balance with healthy protein and healthy carbs in your daily diet and a little about each one so you know the benefits!
• Avocado – Avocados are packed with healthy monounsaturated fats that contain oleic acid, which can help you feel fuller, longer. Avocados are also a healthy source of protein and fiber.
• Almonds & Almond Butter – Almonds are a good source of polyunsaturated fats, which can reduce fat storage and improve the way your body metabolizes insulin. Almond butter provides many of the same nutrients; just make sure that the nut butter you choose does not contain sugar or trans fats (also known as partially hydrogenated oil). That’s why it’s important to read the ingredients label!
• Walnuts and Walnut Oil – Walnuts are the top nut for brain health (they even look like the brain!). They are also the poster child for polyunsaturated fat – they contain 13 grams per one-ounce serving. They also have the most omega-3s of all the nuts. Try them as toppers to salads and oatmeal.
• Olive Oil – Whether you cook with it (on low heat) or use it in dressings and dips, olive oil contains cancer-fighting polyphenols and monounsaturated fats, including oleic acid, which helps protect the heart.
• Coconut Oil – This is a well-rounded oil! It contains the saturated fat MCT, praised for boosting metabolism and improving brain function. Coconut oil also contains lauric acid, which supports healthy immune system function. Studies also show that coconut oil, when part of a regular diet, can raise HDL (the good cholesterol) and lower the total cholesterol to HDL ratio — which in turn lowers the risk of heart disease.
• Wild King Salmon – Wild salmon is packed with omega-3 fatty acids, which can help lower blood pressure, protect your heart against disease, and help decrease triglyceride levels. Eat wild salmon just once a week and you’ll get half the omega-3s recommended by the American Heart Association. Ask for it by name – wild salmon is a much better choice than farmed Atlantic salmon.
• Eggs – Another myth-buster: the cholesterol in eggs doesn’t cause high cholesterol in people! The egg white is a good source of protein, but the real star is the yolk and its monounsaturated fat. Recent studies show that the healthy fat in egg yolks actually helps reduce LDL cholesterol (the “bad” kind). And here’s some more good news. Eggs are the top source of choline – which is important for brain health and helps reduce your body’s tendency to store fat around your liver.
• Chia Seeds/Flax Seeds – Chia and flax seeds are a great source of an essential omega-3 fatty acid called ALA. Research shows that ALA is a heart-healthy omega-3, reducing the risk of heart disease by reducing inflammation and increasing optimal blood vessel health.
• Spirulina – This may not be your typical, everyday food – but maybe it should be! Spirulina is packed with omega-3s, and two specific kinds called EPA and DHA, which have been shown to control inflammation and belly fat. One of my favorite ways to include spirulina in my diet is in smoothies.
These healthy-fats foods offer so many benefits! Add one or two to your diet each week to protect your heart; lower your cholesterol; reduce inflammation; reduce belly fat and fat stored around the liver; and help you kick your hunger cravings and feel more satisfied after a meal.
Here are some GOOD FAT recipes!
SALMON & VEGETABLE MEDLEY
• 2 King salmon (wild) fillets, washed and patted dry, skin on
• One to two sweet potatoes, peeled and cut into cubes
• 1 red pepper, slicked thin
• 4 garlic cloves, peeled and chopped
• 2 cups baby spinach leaves
• 3 TBSP extra virgin olive oil
• 2 TBSP water
• 2 tsp turmeric
• Sea salt and pepper to taste
Place cubed sweet potatoes, sliced red pepper and chopped garlic in a plastic zip bag with 1 tablespoon of the olive oil; close tightly and shake bag until the vegetables are well covered with oil and the garlic is evenly dispersed. Spoon into a glass baking dish and cover. Bake at 400 degrees for 15 minutes. Remove, stir vegetables, then return to oven for 10 minutes more. Potato cubes should break easily when pierced with a fork. Keep covered and set aside.
Meanwhile, pour 1 tablespoon olive oil into a medium sauté pan. Add the spinach. Sauté on medium, stirring until tender, about 5 minutes. Remove from pan and add the cooked spinach to the sweet potato/garlic dish, re-cover and keep warm.
Next, pat dry the salmon very well. In a clean sauté pan (or you can use the same pan as the spinach), add the last tablespoon of olive oil and pre-heat on medium-high until oil is hot. Add the salmon fillets to the pan, skin side down, and reduce the heat to medium-low. Sprinkle the salmon with turmeric, salt and pepper. Halfway through cooking, add 1-2 tablespoons of water. Cook on medium-low until salmon is light pink inside.
When done, place the salmon fillets on a platter; drain the vegetables and place them around the salmon. Serve warm.
COCONUT & CHIA PUDDING
from the Oh She Glows cookbook
For the chia pudding:
• 1 cup almond OR coconut milk
• 3 TBSP chia seeds
• ½ tsp pure vanilla extract
• 1-3 tsp pure maple syrup (to taste)
• Fresh fruit, i.e. sliced bananas, berries
• Coconut flakes
• Nuts and seeds
In a medium bowl, whisk together the almond OR coconut milk, chia seeds, vanilla, and syrup. Cover and refrigerate overnight, or at least 3 hours to thicken.
Serve the chilled pudding in parfait glasses or glass jars, alternating it with layers of fresh fruit and toppings of your choice.