I wanted to follow up yesterday’s post with some practical ideas on ways to bring healthy fats into your day.
Photo by Samantha Celera
Great foods to increase the healthy fats in your diet
Each of these foods are nutrient-dense and are loaded with beneficial vitamins, minerals, and phytochemicals. I’ve made sure that I’m sharing recipies that are quick and easy too…I know it’s one of the requirements for a mom-friendly meal idea!
A is for Avocado
Avocados are loaded with beneficial monounsaturated fats as well as Vitamin E and area super addition to your diet, especially in the wintertime. Here are some of my favorite ways to eat avocados.
Avocado Toast: My husband and I have this every morning. Slice open an avocado. Scoop out the inside. Mash with a fork. Spread on some whole wheat toast. Sprinkle garlic salt. Sink your teeth in! Honestly, this is a crazy simple, but unbelievably delicious spread. When they are in season a slice of tomato on top is fantastic too.
Avocado, Black Bean and Corn Dip: If I’m in a snacky mood for a meal I’ll whip this up. Open up avocado, scoop out insides, and mash. In a bowl combine black beans and corn (I use beans and corn from a can). Mix the avocado in as a dressing. I also sprinkle garlic salt in this as well…but it’s equally good without. Then scoop it up with corn tortilla chips or toasted pita wedges.
B is for (nut and seed) Butters
Most of us are well versed in using peanut butter, but almond and cashew butters are wonderful as well and add additional variation to your diet when replaced for peanut butter. A stellar seed butter is tahini, which is ground sesame seeds. Sesame seeds are jam packed with calcium and are a great way to increase your calcium intake without relying soley on dairy products.
Tahini dressing I mix this into brown rice, over steamed veggies, as a dressing for thinly sliced kale, or as a dip for cut veggies. A container of this once a week finds its way into many meals. In a blender or food processor mix the following together: 1/2 cup tahini, 1/3 cup water, 1 minced garlic clove, 3 T lemon juice, 1/4 t salt, 1/4 cup minced scallions. *from The Healthy Hedonist – Myra Kornfield
C is for Coconuts
Coconut oil has many health benefits and has in the past been inaccurately vilified because it is high in saturated fats. The harm is not in whether a fat is saturated or not, but in the length of its chains. Coconut oil has medium length saturated fats which are terrific for us. They are easily broken down in our body and used primarily for energy, not fat storage (great news for those wanting to lose weight!).
I use coconut oil any time I am cooking on high heat because it is so stable. So when I am frying, say, vegetable tempura or chicken cutlets, I do it in coconut oil (the sweet taste is delicious in these foods as well). I also use coconut oil in muffins and cookies.
Coconut milk is another terrific way to get this healthy food in. My favorite tip with coconut milk is to cook your rice in it! The resulting dish is delicious; creamy and sweet. Here’s a simple and quick risotto recipie:
Coconut, Mushroom and Spinach Risotto: Put a teaspoon of coconut oil in a pan. On medium heat saute a half of onion chopped. Add about a cup of chopped mushrooms continue sauteeing until mushrooms start to wilt. Add a cup of risotto and stir until the rice gets translucent. Mix 1 cup water and 1 cut coconut milk together. Add this liquid to the rice while stirring in 1/2 cup increments. When you have added the last 1/2 cup of liquid, add about 2 cups baby spinach to the rice. Stir until all liquid is absorbed. (If you want you can also add uncooked shrimp when you add the spinach). Fantastic and filling one pot rice meal.
Tips for cooking with healthy oils
Finally, here are some quick guidelines to help you choose the right oils for different kinds of cooking temperatures.
For sautéing and baking at high temps, try butter, ghee (clarified butter) or coconut oil because they do not break down when used at high temperatures.
When sautéing and stovetop cooking 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.
Are any of these foods new to you? Or, if you eat them already, do you have healthy meal tips using them?
{ 5 comments… read them below or add one }
Thanks for the tips on tahini and cocanut oil — my son is allergic to milk and peanuts, so I am always looking for new ways to use alternatives to butter.
Cocanut milk is also great for making a rich, sticky cake — I use it in carrot cake and it tastes almost like toffee. I also use it with curry paste — fry the curry paste in a bit of oil, then add half a can of cocanut milk and whatever you want to cook. Let it simmer until the meat and veggies are cooked and then add the rest of the cocanut milk and heat through.
I’m really enjoying your blog so far.
@jill- great tip for a curry dish! One area Iwanted to explore this year was home cooking more Indian dishes…thanks for the tip.
I’m new to your blog via Simple Mom and I’m loving it! I love smashing an avocado with some lemon juice and garlic salt then spreading it on a WASA crispbread. Sometimes I add a little reduced fat Swiss cheese on top and broil it.
Thanks for the great tahini and coconut ideas. I’ve never tried coconut oil and I’m intrigued.
I love avocados, plain or smashed…and since we live in “avocado-land” I buy them often! I do use coconut oil, but hadn’t thought about using coconut milk as well…I’ll have to check out what’s available here. I haven’t tried anything like tahini, but it sounds interesting…
Really geat stuff on here Sis, I spent me time tis morning reading your great tips for cooking and interesting information on essential oils, I think I will make a power point for my next oils gathering with pictures like on your website.