Dietary fat: is it good or bad?

Both! You see, not all fats are created equal.

The low down on “bad” fats:

Heavily processed, hydrogenated “trans” fats used in prepared, packaged foods can be extremely damaging to your body. They can compromise the cardiovascular system, immune system, and contribute to behaviour problems. They can also lead to weight gain, skin breakouts, high blood pressure, and liver strain.

That said, your body needs fat for insulation, vitamin and mineral absorption, as well as to protect your organs. High-quality fats can stabilize your metabolism, balance hormone levels even, nourish your skin, hair, and nails, not to mention provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats?
Avocado’s, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
Whole nuts and seeds, and butters like almond butter or tahini.
Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to use Healthy Fats:
For cooking at high temperatures (stir frying and baking), try butter, ghee (clarified butter), or coconut oil.
When you sauté foods, try organic extra virgin olive oil or coconut oil.
Oils like flax seed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.
Try this delicious, easy recipe:

Avocado Dip

Prep Time: 3 minutes (Makes 1 cup)

1 large peeled and pitted avocado
2/3 cup coconut yogurt
1 diced tomato
1/2 Juice of lemon
Dash or two of cayenne pepper
Sea salt and black pepper
Preparation:
Mash avocado with a fork until very smooth.
Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
Add sea salt and fresh black pepper to taste.
Serve chilled with mixed raw vegetables.
Tip: Best to make it a maximum of 1 hour before serving.

Ashley xoxo