February 25

Fat Facts and how to Add-in Healthy Fats

T​​​​he SIZE of the problem?

In the last 75 years

… There has been a 2,500% increase in the consumption of bad fats.

…and an 80% decrease in the consumption of Essential fatty Acids or good fats.

Here are some nifty shortcuts and quick swaps to help you get more great fats into your diet quick smart...

Those good omega oils are essential to keeping our hormones balanced, our brains sparking, our bodies and skin young and supple and glowing as well as lots of other essential functions that keep us feeling tip-top.

• Make up a ground seed mix once a week and store in a sealed glass jar in the fridge

• Store fats ideally in a glass container, many plastic containers will leach chemicals and fat is particularly good at absorbing them

• Sprinkle ground seeds on your breakfast and soups, or indeed any meals to add instant extra value

• To avoid damaging fats when you sauté food, if you are making a one pot meal add a glug of olive oil in with all the ingredients. You will still get the benefit of all the great taste and goodness without damaging the fat by frying

• If you eat tinned fish add extra fat value by drizzling some whole fish oil into the flesh so it can soak in. Drain the fish thoroughly first so the flesh is dry

• Add a teaspoon of flax oil to a bowl of porridge once it is in the bowl, not while cooking, to add extra creaminess and a delicious nutty taste.

• Make up your own nut and seed mix and keep it handy for hunger pangs

• Add avocado into smoothies to add natural creaminess and richness

• Use avocadoes like butter to add extra nutritional value to a simple meal

• Instead of stir-frying add water as well as fat/oil to the pan, the water will sizzle and steam but keep the oil from getting burnt. Keeping adding water to the end and once the vegetables are cooked let the remaining water steam off leaving the vegetables being deliciously coated in oil

• Cook with coconut oil if you want to roast, it is much more tolerant of heat

• Fry with butter, ghee or coconut oil as both have a good tolerance for heat

• Use olive oil or dressings, these don’t need to be kept in the fridge

• You can use flax oil or other cold pressed oils to make dressings but keep them in a sealed glass container in the fridge

• Avoid ‘white’ oils that line the supermarket shelves, these have been processed to within a nutrient of their life and have very little nutritional value what so ever.

• Replace margarine with butter; margarine is a very processed product and as such contains very little goodness whereas butter is a natural saturated fat and if made from milk from a cow grazed on pasture can be rich in omega 3 oils.


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