Not all oils and fats are created equally. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, 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 also 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. When there are excess fats and oils in the 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.

There are many sources of healthy fats and oils:

• For sautéing and baking, try ghee (clarified butter) or avocado 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 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 their butters like almond butter or tahini.
• Whole foods such as avocados, olives, walnuts, and coconuts are great sources of healthy fat, along with wild salmon which have omega-3.
• Pumpkin seeds have both omega-3 and omega-6 fats.

Experiment with these healthy fat sources and see which works best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.

Recipes for the Month:

Savory Tahini Sauce

Prep time: 5 minutes

Yield: 1 cup

Ingredients:

1/2 cup tahini

1/4 cup water

3 tablespoons lemon juice

2 tablespoons tamari

2 tablespoons maple syrup

1-2 cloves of garlic, minced

pinch of cayenne (to your taste)

Directions:

1. In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking!

2. Add remaining ingredients and whisk until combined.

3. Adjust flavors to your taste. Add additional water if you want it to be thinner.

4. Serve over grains and greens.

Note: Tahini sauce keeps refrigerated for up to one week.

Avocado Dip

Prep Time: 3 minutes

Yield: 1 cup

Ingredients:

1 large peeled and pitted avocado

2/3 cup plain yogurt, goat yogurt or soy yogurt

1 diced tomato

dash or two of cayenne pepper

sea salt and black pepper

Directions:

1. Mash avocado with a fork until very smooth.

2. Add yogurt, tomato, and cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork.

3. Add sea salt and fresh black pepper to taste.

4. Serve chilled with mixed raw vegetables.

Note: Best made a maximum of 1 hour before serving.

Enjoy!!

#healthyfats #omega3