Are You Eating These 7 Healthy Fat Foods?

 

Are you eating these 7 Healthy Fat Foods? Check our list!

We all need natural fat in our diet – it’s vital for optimal health! We are sharing some of the best healthy fat foods that are simple to add to your diet, will nourish your body, and help keep you feeling full longer. If these are not common foods for you, try adding one or two to start and add more when you’re ready!

  1. Avocado is loaded with heart and brain-healthy monounsaturated fats. Avocados are highly anti-inflammatory and help to stabilize blood pressure. Avocados contain more lutein, a cancer fighting carotenoid, than any other fruit. Use them in guacamole, salads, sandwiches, pudding, smoothies, and salads. Try our Avocado Frites recipe too!
  2. Walnuts, Almonds, and Hazelnuts all contain healthy unsaturated fats and Omega-3 fatty acids that improve your heart health, balance blood-sugar, and actually help to increase the feel-good chemical in your brain – serotonin . Nuts are an easy snack to take on the go. Eating them raw helps retain nutrients that may be lost in roasting. It’s also best for digestive purposes and mineral absorption to soak nuts in cold water for several hours, then let dry in a dehydrator or on a flat, dry surface. Add these nuts to salads, oatmeal, smoothies, stir fries, or just snack on them!
  3. Coconut is known as a one-seeded “drupe” that can be considered a nut, seed or fruit. Although coconut oil is a saturated fat, nearly 50% of the fat is lauric acid, which has anti-viral, anti-bacterial, and anti-protozoa properties. It’s known to have healing properties far beyond that of any other dietary oil. Use coconut oil in baking, on toast, in oatmeal, for sautéing vegetables and rice, and add whole coconut to granola, smoothies and rice and veggie dishes.
  4. Hempseeds have a nutty flavor and contain one of the best known ratios of Omega-3 and Omega-6 fatty acids, allowing the body to take in more Omega-3s, which we often don’t get enough of. Hempseeds offer support in reducing inflammation, increasing metabolism, balancing hormones and boosting the immune system. They are an excellent source of magnesium, a mineral needed for optimal cell function, in every type of cell in the body. Sprinkle hempseeds over a salad, on top of granola or oatmeal, add to smoothies or use as a topping on desserts.
  5. Olives contain healthy monounsaturated fats, antioxidants and are known to be anti-inflammatory. They help improve memory, control appetite and reduce wrinkles. Hydroxytyrosol, a phytonutrient in olives is linked to cancer prevention and helps prevent bone loss as well. Eat olives over salad, pasta, or alone.
  6. Flax Seeds are rich in nutrients and has a high omega-3 fatty acid content. It contains lignans that provide antioxidant protection. Flax seeds also have a mucilage (gum) content that offer special support to the intestinal tract. These three features are what make flax seeds unique.  Flaxseeds are high in fiber and beneficial for the cardiovascular system, inflammation, cancer and diabetes prevention, and digestive health. Add flax seeds or flax seed meal to your smoothies, cereal, oatmeal or homemade granola bars.
  7. Chia Seeds are easily digested seeds that have a mild, nutty flavor. When added to juice or water, chia seeds develop a gelatinous texture that also supports the intestinal tract. Chia seeds come from a member of the mint family and are high is Omega-3 fatty acids. They are also a great source of fiber and assists in weight loss, improving cardiovascular risks, blood sugar and satiety. Chia seeds can be sprinkled on your cereals, salads, made into a chia pudding, or added to smoothies.

How do you get healthy fats in your diet? Do you eat any foods on this list on a regular basis?

 

 

 

Resources:

http://weightloss.about.com/od/nutrition/a/aa043007a.htm

http://www.fitday.com/fitness-articles/nutrition/healthy-eating/why-avocados-have-good-fat-to-consume.html#b

http://www.classicalmedicinejournal.com/the-classical-medicine-journal/2011/5/13/the-avocado-anti-cancer-and-high-in-nutrition.html

http://www.mayoclinic.com/health/nuts/HB00085

http://www.loc.gov/rr/scitech/mysteries/coconut.html

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=46

http://www.livestrong.com/article/167905-what-are-the-benefits-of-hemp-seeds/

Strawberry Mango Sorbet – for Your Kiddo and You!

 

[Kendall] As a mom to a 19 month old, I’m finding that I have to be a little tricky when it comes to getting good, whole foods into that little belly of his. He loves food, but there are certain things that he doesn’t want to eat as a toddler – like carrots, zucchini, beans and avocados! – he loved these as a baby. The only veggies I can get him to eat these days without hiding them in something else are peas, squash, sweet potato, and sometimes cherry tomatoes…and that’s about it. Of course, being a huge fanatic of leafy greens, I’m always finding ways to sneak those in. I also want to make sure he gets plenty of healthy fats (so important for adults too!), and of course, proteins.

And I’ve read about how if you start your kiddos on good whole foods, real veggies, etc., they’ll want to eat them. They won’t be picky eaters. While I’m sure that’s true to some extent, I think that when you’re dealing with a toddler who just wants to declare his independence, you may just be SOL (sh*t out of luck) sometimes. I’ve also heard that it often takes eight times of trying a certain food before your child will like it and want to eat it. I’ve found this to be true in some cases, but there are just some foods that he doesn’t like. At least, for now (or just on certain days).

I’m sure this will change in time. I don’t want mealtimes to create any pressure for my little guy or me, so I give him the healthy whole foods he will eat, try some others at different times (the majority of which get spit out and tossed on the floor), and then sneak in the rest.

I also don’t make a separate “special” meal for my kiddo. He eats what my husband and I eat with some modifications, mostly to make it easier for his little hands and fewer teeth. We aren’t a strict vegan or vegetarian household, but do eat a plant-based diet, so he is exposed to some quality animal food. Interestingly, he isn’t much of a meat-eater (but neither am I).

The result of all of this is a mama who has turned into quite the creative toddler food chef! Interestingly, many of these concoctions I’ve come up with are things I enjoy quite a bit myself. It’s also gotten me to make raw veggie juice every day. I used to juice maybe a few times a week. Now, its daily because it’s the easiest way to get some good veggie nutrients into my little guy – he gulps down my juices! I also make smoothies packed full of healthy stuff: avocado, hemp seeds, chia seeds, nuts and nut butters, kale, spinach, carrots, coconut, and a banana or some applesauce to make it more palatable for picky little taste buds. I hide pureed veggies in sauces or scrambled eggs, make chia pudding (he loves it!), and hide good stuff in pureed soups.

My latest concoction turned out to be super yummy, mucho easy to make and of course, Healthy 4 ingredient Strawberry Mango Sorbethealthy-healthy: Strawberry-Mango Sorbet! The little guy loved it! Only four ingredients in the food processor: avocado, strawberries, mango, and hemp seeds. I would say that next time, I would also add a little baby spinach or kale to get some greens in.

Avocado: Considered to be one of the healthiest foods on the planet because they contain in excess of 25 essential nutrients, including vitamin A, B, C, E, & K, copper, iron, phosporus, magnesium, and potassium. Contain fiber, protein, and several beneficial phytochemicals, which may protect against various disease and illness. Anti-aging properties, fight cancer, anti-inflammatory, regulate blood-sugar levels, help maintain a healthy heart and much more!

Hempseed: According to Nutiva, hempseed “is considered by leading researchers and Strawberry Mango Sorbet ingredientsmedical doctors to be one of the most nutritious food sources on the planet. Shelled hempseed ispacked with 33 percent pure digestible protein and is rich in iron and vitamin E as well as omega-3 and GLA.”

Strawberry: Rich in vitamins C, B5, B6, K and have been found to increase anti-cancer agents in the body. Adds some sweetness for Mr. Picky Eater.

Mango: Aids in digestion, helps improve concentration and memory, high in antioxidants, iron, fiber. Also sweet.

RECIPE:

1/2 cup frozen mangoes

1/2 cup frozen strawberries

1 avocado, peeled, pit removed strawberry mango sorbet in food processor

2 tablespoons hemp seeds

Allow strawberries and mango to soften and thaw a bit by setting out at room temperature for 30 minutes. Combine all ingredients in a food processor and process until smooth. Add water, a teaspoon at a time to help ingredients blend, if necessary. Serve sprinkled with hempseeds on top if desired.

Note: Best served immediately to maintain sorbet-like consistency. Can store in freezer and let thaw, then stir a bit before serving. Also, can store in the refrigerator for 2-3 days, but be aware that the color will change as the avocado loses its greenness due to exposure to the air. Still tastes great!

Healthy 4 ingredient Strawberry Mango Sorbet