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/

Easy Homemade Brazil Nut Milk Recipe (Non Dairy)

 

If you want to avoid large amounts of (or any) dairy, but still enjoy using dairy-like foods in your Brazil Nut Milkcoffee, baking, cereal, smoothies or any other food creation, it’s very helpful to know how to make your own dairy-free nut milk. While non-dairy milks are available in health food stores and most grocery stores, they often have other ingredients added that may be potentially harmful to your health, or just aren’t whole foods. Carrageenan, for example, is a popular food additive made from seaweed, in degraded form, that has been shown in studies to cause malignancies, inflammation and gastrointestinal problems. Carrageenan can be found in many non-dairy milks (you can learn more about carrageenan here on Dr. Weil’s site).

As always, if you can make it at home, you control what is going into your food. Non-dairy milks that you can purchase are convenient, but making your own milk is pretty darn easy too! We include two simple non-dairy milk recipes in our book, Kicking Cancer in the Kitchen – and now, here is one more for you!

For this nut milk recipe, we use Brazil nuts. Coffe with nut milkBrazil nuts are full of amazing nutrients, including a large amount of selenium, which is helpful in preventing certain cancers, liver cirrhosis, and coronary artery disease. They are also an excellent source of monounsaturated fats, which help to maintain healthy cholesterol levels. Brazil nuts are also an excellent source of B vitamins, as well as a good source of magnesium, zinc, potassium and iron (and so much more!).

If you enjoy drinking your coffee with some dairy cream or milk, you will love the creaminess of this Brazil nut milk. Especially fresh from the blender, it creates a nice froth – almost like a latte! Yum! You can save your nut milk in a pitcher in the fridge for about a week. Make a large batch and use wherever you would use dairy milk.

Brazil Nut Milk

Makes about 3 1/3 cups milk

1 cup Brazil nuts (soaked in water 4 hours or overnight)

3 cups water

Optional: cinnamon, vanilla, dates

Drain and rinse Brazil nuts and add to a blender. Add water and any optional ingredients as desired. Dates will sweeten and vanilla and cinnamon add additional flavor, but you don’t need anything besides the nuts and water to make your milk).

Blend at high speed for one to two minutes until mostly smooth. Pour through a fine mesh strainer, collecting the liquid in a container. Use the liquid as your milk!

Note: You may wish to save the Brazil nut meal collected in the strainer for use in baking.