Whether or not to eat fat, what type of fat, how much fat is a huge subject for debate right now. My point of view from what I’ve read is that fat is vital to our health, as long as it is the right kind of fat that nourishes our body. There are many sources of good fat including olive oil, coconut oil, butter, avocados, fresh whole milk, cream, eggs, nuts, seeds, and the list goes on. While eating good fat is vital, avoiding bad fats is just as important. Any fat that is a trans fat such as those found in commercially made cookies, crackers, snacks, etc. is to be avoided. Fat that is comprised of GMO grains such as most canola and soy needs to be avoided as well due to the many suspected side effects. Fats that are fake such as margarine and other man made fats need to be left on the shelf at the store. Good fat supplies energy to our bodies, promotes brain health, helps metabolize fat soluble vitamins such as A, D, and E, helps eliminate bad fats, provides for a feeling of satiety after eating – in other words, keeps us feeling full and satisfied longer – and helps other body processes as well.
When I hear people say “well, at least _______ is fat free” I tend to cringe! It’s as if that one fact has given them the idea that the food item is healthy, when in reality, that is untrue. There are many studies, books, etc. that are easily read that tell about the necessity of good fats in the diet. When it comes to children it is especially important to make sure they get good fat and plenty of it.
So how do we get plenty of the right kinds of fat in our diet? It’s more simple than you think. Begin by replacing fake fats with good fats in baking, sauteing, spreading on whole grains, etc. Add extra olive or coconut oil to individual servings of soup. Make smoothies with a tablespoon of melted coconut oil per serving. The fat helps slow down the absorption of the sugar so the blood sugar level doesn’t spike. Use a mix of butter and olive oil when sauteing fresh vegetables. Scramble eggs in real butter. Palm shortening or butter can be used in making pie crusts. Make salad dressings with olive oil as a base. Always remember that what God created for us and is found in nature is far superior to any man made substitute!
One of my favorite ways to get extra coconut oil is by making this gooey, chocolaty treat! Simply mix melted coconut oil, cocoa, nut butter and a bit of honey to make a soup like treat. Adding coconut shreds makes it even tastier and provide a bit of crunch. I hope you enjoy it!
How do you get additional beneficial oils into your diet?
- 1 T melted coconut oil
- 1 T nut butter (I prefer almond)
- 1 t cocoa or raw cacao
- Honey to taste
- Coconut shreds, optional
- Mix in a small bowl such as one for serving individual portions of salsa.
- Enjoy immediately.