Healthy Fats & Oils
Photo by Chiot’s Run
Today, I want to talk to you about unhealthy and healthy fats and oils. You may be wondering why, but not all oils and fats are created equal. Heavily processed, hydrogenated “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. On the other hand, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly.
Our bodies need fat for insulation and to protect and hold our organs in place. A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfillment and warmth. However, when there is excess fats and oils in our diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold.
Sources of Healthy Fats and Oils
For sautéing and baking, try butter, ghee butter or coconut oil because they do not break down when used at high temperatures. When sautéing foods at moderate temperatures, try organic extra virgin olive oil. Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains. Other healthy fats are found in whole nuts and seeds, and in butters like almond butter or tahini. Experiment with these healthy fat sources and see which work best for you and leave you satisfied.
Recipe of the Month: Ginger Broiled Salmon (from the Institute of Integrative Nutrition)
Prep time: 5 minutes
Cooking time: 10 minutes Yields: 2 people
Ingredients:
1 tablespoon coconut oil
1/4 cup water
2 teaspoons fresh grated ginger
1 tablespoons umeboshi plum vinegar 2 4-ounce wild salmon fillets
Directions:
Make marinade my combining oil, water, ginger and vinegar.
Place fish in a shallow baking dish, cover with marinade, and refrigerate for 30 minutes. Preheat broiler.
Broil fish skin side down for 6-8 minutes.
Baste with remaining marinade once or twice while broiling.
Use any remaining marinade as a sauce and serve.
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