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/

Buttercup Squash Chocolate Chip Cookies

Kendall: So I’m still on a pumpkin, chocolate chip kick (check out my post last week for Pumpkin Chocolate Chip Pancakes). There’s something about the fall – I want to bake more, and I love that we have pumpkin, squash and carrots so readily available because they are fabulous in so many ways, but especially perfect in baked yummies. I have a couple pumpkins and a ton of squash from our local CSA (Community Supported Agriculture) share, so I decided to go with the squash for this one!

This recipe happens to be vegan – no eggs and no dairy.

As always, I try to use minimally refined/processed ingredients, so you’ll find real maple syrup instead of white sugar, and spelt and oat flours instead of white flour. I tried not to make these too sweet, and you may wish to add more maple syrup (just taste the batter!). These came out great – moist and tasty. I didn’t think the squash flavor was very strong (which you might be happy about), but buttercup squash is quite sweet, so I was hoping to taste it more. I also added coconut – why not? Anyway, these were a hit with friends and family, and I had a hard time stopping myself from eating them all. I ended up freezing half for later.

Yield: 4 dozen

1 cup maple syrup

3/4 cup unrefined coconut oil, softened or liquid

2 cups buttercup squash, cooked (also try butternut or pumpkin)

2 teaspoons vanilla extract

4 cups flour (I used 2 cups oat, 2 cups spelt)

1/2 cup raw shredded coconut, unsweetened

2 teaspoons baking soda

2 teaspoons ground cinnamon

12 ounces chocolate chips

  • Preheat oven to 375 degrees F.
  • Cream the maple syrup, coconut oil, squash and vanilla together. Mix until well combined.
  • Mix the flour, coconut, baking soda and cinnamon. Stir the flour mixture into the creamed mixture. Mix until combined. Stir in the chocolate chips.
  • Drop by heaping teaspoons onto an ungreased baking sheet. Bake at 375 degrees F (190 degrees C) for 12 to 15 minutes or until set. Let cookies cool on a rack.