Incorporating Healthy Fats

The number one missing nutrient in the standard American Diet is not a vitamin or mineral but good fat. They are essential to hormone production, cancer prevention, metabolism regulation, fat-burning, brain development, weight-loss, cellular healing and anti-inflammation. (click here to read more on healthy fats vs damaged fats) Be sure to eat good fats with every meal!

What are Healthy Fats?

Raw almonds, raw cashews, flaxseed, hemp seed, raw pecans, pine nuts, raw macademia nuts, sesame seeds, raw sunflower seeds, raw walnuts, grass fed meat, cold water fish (salmon, mahi-mahi, mackerel, halibut, sardines, anchovies), eggs (from hens who are cage-free/ free range or organic hormone-free/antibiotic-free and fed no animal by-products), full fat raw milk, full fat plain yogurt, butter (preferably raw), ghee, cream, raw cheese, kefir, coconut oil, grape seed oil, olive oil, walnut/flax/ avocado oil, cod liver oil, hemp seed oil, olives, avocado, coconut products (milk, oil, butter, flakes, fresh, flour, spreads)

Incorporating Healthy Fats into each Meal

These fats taste great and are so easy to add to each meal. Most have long shelf or fridge life so stock up and have them on hand and ready to add. Healthy fats not only nourish your cells but help keep you full and provide you lasting energy.

Breakfast: Cage-free organic eggs, any way you like them

Coconut Milk Smoothies

Full Fat Plain Organic Yogurt with berries, coconut flakes and sliced almonds

Almond Butter and Honey on Ezekiel Bread

Oatmeal with Almond Butter

Lunch and Dinner: Naturally raised grass fed beef, chicken or fish

Dress up salads with avocado, raw nuts, olives, raw cheese, or hard boiled eggs

Make your own dressing by squeezing lemon juice or vinegar on the salad with avocado oil, olive oil, hemp seed oil, flax oil or walnut oil.

Olive oil drizzled over lightly steamed vegetables

Added oils to stews, soups, sauces, salad dressings, casseroles, and nut butters

Snacks: Raw nut trail mix

Yogurt with berries

Coconut Milk Ice Cream

Homemade Protein bars

Raw cheese and flax seed crackers

Guacamole

Flax seed meal or coconut flour baked goods

Natural beef jerky or turkey jerky

Cooking with Oils:
High heat – The best choice is coconut oil because of its superior flavor when frying food such as chicken, not to mention its health benefits! Olive oil, while just as healthy, tends to make food soggy rather than crispy. A olive oil will start to decompose when heated above 120°F. If it smokes it has already turned rancid.
Medium heat – To saute foods use sesame oil, olive oil, grape seed oil, coconut oil, butter or clarified butter (ghee). Note: butter has turned rancid once it browns.
Baking – Butter, coconut oil, or olive oil can be used in baking. If coating a pan or cookie sheet use coconut oil or grape seed oil.