The Good, the Bad, and the Lovely - Salvaging Fat

Please pardon my blogging hiatus.  Sick kids, busy schedule, dog ate my keyboard, yada, yada, yada...

My mother loved, loved, LOVED fat -  bacon, chicken skin, beef fat, anything really.  You would not find margarine or low fat ANYTHING in her house.    She cooked with Lard and was not ashamed.  Her food was seriously good.  You felt satiated and full for hours upon hours.  Sally Fallon, author or Nourishing Traditions and President of the Weston A. Price Foundation, would be proud.  Now that I've done my research, so am I.

Pass the fat, please.

So, here's the 411 on fat:

Good fats:  Olive oil, coconut oil, butter, nuts, seeds, fish, and other animal fats.  Why?

• They help build healthy cells.  Fat is a vital part of the membrane that surrounds each cell in our bodies.  Without fat, our cells couldn't function.
• They help your body produce high levels of 'good' cholesterol.
• They contain the vital nutrients A, D, E and K.  These are all fat-soluble which means they help to absorb these vitamins in the body.
• They provide for healthier skin and body temperature control.
• They are full of essential fatty acids (EFAs) which are needed to prevent/control all kinds of ailments and conditions such as heart disease, cancers, immune system deficiencies, arthritis, skin complaints, PMS and menopausal symptoms.
• They protect and cushion your vital organs, especially the kidneys, heart and intestines.
• They are structural components of prostaglandins, hormone-like substances that regulate production of sex hormone.
• They provide the structural components of myelin, the fatty insulating sheath that surrounds each nerve fiber, which enables it to carry messages faster.
• They make your food taste good!

An aside and my personal favorite:  Coconut oil

Benefits of Coconut Oil/Butter (be sure to buy unrefined and organic, if possible)

• Promotes weight loss - because coconut oil is a medium chain fatty acid, it doesn't get stored as fat, but gets used as energy.  In addition, it stimulates metabolism so you burn more calories when you eat it.
• It is high in Lauric Acid - coconut oil is one of the closest foods on the planet to breast milk which boosts immunity and helps to destroy harmful bacterias and viruses
• Kills Candida (yeast) - coconut oil has been shown to kill candida albicans yeast which is caused by antibiotics, modern diet, birth control pills, etc.
• It is high in Caprylic Acid - has anti-fungal properties
• Promotes healthy skin
• It's a natural sunblock
• It's absolutely DELICIOUS!
• ...the list goes on

So how much fat is healthy?  Varies, but should be approximately 30% of your diet.

For more information on the benefits of coconut oil, I recommend reading the book, "The Healing Miracles of Coconut Oil".

Here's a great article on the benefits of olive oil: 8 Surprising uses for Olive Oil.

Also, check out 'Eating Rules' cooking oil comparison chart - awesome!

Worried fat might make you fat?  Nah, just read Mary Enig's book Eat Fat Lose Fat and you'll see how amazing fat can be!

Of course I must mention the importance of Omega Fatty Acids, specifically Omega-3 found largely in fish, but you can also get them from some nuts and olive oil.  You want higher brain function and slow down brain aging?  How about decreased risk of cardiovascular disease, stroke, dementia?  Add in the Omega-3 DHA and score higher on memory testing, processing and abstract thinking.  How about just FEELING BETTER!  aaaaahhhhhh.  The best reason yet to get your omegas!   I would highly recommend taking a daily Omega-3 supplement.  Trust me, it will make you feel good!  And hey, you deserve to feel good.

 Trans-fats  - these nasty fats lurk in most processed foods. They are basically unsaturated fats which have been hydrogenated (had hydrogen added to them) to make them (the oils) solid at room temperature. This process happens in food processing, particularly in the production of hard margarines. There is increasing evidence that trans fats are probably the worst of all fats for our health. These fats are linked to a number of health problems including cardiovascular disease and strokes,especially in women.  new studies are identifying potential benefits to other conditions, such as cancer, IBS, arthritis, lupus, etc.  I recommend eating whole foods as much as possible.

Here's a very interesting article linking trans-fat to aggressive behavior from Natural News

In summary, avoid trans-fats like the plague.  Bad, bad news.

Dinner Menu Recipes

(disclaimer:  Viewing these recipes may cause you to want to whip them all up at once and scarf them down.  DO NOT DO THIS.  Take your time and enjoy!)

Mother’s Earth Essential Dressing, by Spectrum (with salad, of course)

8 ounces Spectrum Organic Olive Oil
4 ounces Spectrum Flax Oil
2-3 ounces Spectrum Brown Rice Vinegar
3-4 cloves garlic, finely chopped
4 tablespoon fresh basil, chopped fine
1 teaspoon lemon juice
dash of soy sauce
tarragon, parsley, rosemary to taste

Salmon Rosti, by Wild for Salmon

Prep time: 30 mins

serves 4

Ingredients:

• 2- 6 to 7 oz wild Alaskan salmon portions, remove skin
• 1/2 cup finely chopped red onion
• 2 large eggs plus 1 large egg white, lightly beaten
• 1 tablespoon whole-grain mustard
• 3 tablespoons chopped fresh dill or 3 teaspoons dried, divided
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 4 cups frozen hash-brown shredded potatoes (about 12 ounces)
• 2 tablespoons extra-virgin olive oil, divided
• 1/3 cup reduced-fat sour cream (use full fat sour cream here!)
• 1 tablespoon capers, rinsed and chopped
• 1 teaspoon lemon juice

Directions:

1. Combine salmon, onion, eggs and egg white, mustard, 2 tablespoons fresh dill (or 2 teaspoons dried), pepper and salt in a large bowl. Add potatoes and stir to combine.
2. Preheat oven to 200°F.
3. Heat 1 tablespoon oil in a large nonstick skillet over medium heat until shimmering. Fill a 1-cup measure two-thirds full with the salmon mixture and firmly pack it down. Unmold into the pan and pat to form a 3-inch cake. Repeat, making 3 more cakes. Cover and cook until browned on the bottom, 3 to 5 minutes. Gently turn over and cook, covered, until crispy on the other side, 3 to 5 minutes more. Transfer the cakes to a baking dish; keep warm in the oven. Wipe out the skillet and cook 4 more cakes with the remaining 1 tablespoon oil and the remaining salmon mixture.
4. Combine sour cream, capers, lemon juice and the remaining dill in a small bowl. Serve the salmon cakes with the dill sauce.

Serve with Steamed Greens with a touch of coconut oil and sea salt

Chocolate Coconut Cashew Butter, by averie cooks

• 1/2 c cashews, soaked (I used raw, unsalted, whole cashews from TJs.  Use raw/unsalted if possible)
• 1/2 c agave/honey/maple syrup (combo of one or any)
• 1/3 c cocoa powder
• 1 tsp vanilla extract
• 1/2 tsp cinnamon

Optional and omit if you don’t like coconut flavored food; at which point you’d have Chocolate Cashew Butter:

• 1/4 c coconut flakes (unsweetened or sweetened)
• 2 tbsp coconut oil

Yields about 2/3 c to 3/4 c nut butter. I store mine in refrigerator; will solidify a bit in the fridge from the coconut oil but softens again at room temp. 

Directions:

Soak cashews in water for at least an hour (4-6 hours, or more, is ideal).  Remove the soaked cashews and add them with the remaining ingredients to a Vita-Mix, high speed blender, or food processor.  Blend until mixture is smooth.

Tips:

If you don’t have a Vita or similar type blender (i.e. you are using a Magic Bullet or mini food processor), your cashew butter may not get as smooth or creamy as it will in a Vita, but just keep blending.  Scrape down the sides, blend.  Repeat. Repeat.  Even in the Vita, it took about 4-5 minutes on high to get the nut butter really smooth.  Find those ear plugs.

No one ever said nut butter has to be perfectly smooth.  Crunchy nut butter is still great.  If the nut butter seems too thick and your machine is having a hard time really blending the butter, add a bit more agave/honey/maple syrup, or coconut oil to make blending easier.

Serve with Fresh Organic Strawberries

Bon appetit!!

Be inspired.  Eat well.  Live well.  Be happy.

Love,  Patti