Healthiest Fats to Have in Your Kitchen

For years fat has been made out to be horrible for your health, a cause for obesity and heart problems. More and more studies are showing that there are actually many health benefits to eating good fats on a regular basis. This post will share with you which fats are beneficial for your health and which should be avoided. I will also share with you which fats are my favorite to cook with! Here are the healthiest fats to have in your kitchen!

Benefits of fats

In our society we have been conditioned to think that fat is bad and leads to obesity and health problems. The truth is that saturated fat is essential for brain health, to boost our immune system and to promote healthy hair and skin. This fat is actually a high source of antioxidants and vitamins that are essential for overall health and well-being. Saturated fats contain Vitamins A, D, E, and K which are fat soluble. Meaning the fat is needed in order for the body to absorb those necessary vitamins. If you’re drinking skim or non-fat milk, you don’t have the fat you need to absorb the vitamins in milk. Without absorbing the vitamins, you can’t absorb the minerals. Animal fats are uniquely nutrient-dense foods. Vitamin B6 and B12, are not available in plant foods. Tallow, Lark and Fats are really nutrient-dense foods that come packaged in the fat that you need to absorb them, along with protein. They’re kind of a perfect package of nutrient-dense food and can add a lot of benefit to overall health and well-being. These fats are also an important source of Omega-3 which is essential for reducing inflammation and helps to lower the risk of chronic disease and is important for cognitive health and behavioral function.

The body requires saturated fat for the proper function of our:

  • Liver
  • Bones
  • Cell Membranes
  • Heart
  • Lungs
  • Hormones
  • Genetic Regulation

Clinical trials over the past decade have clearly showed that a diet higher in fat and restricted in carbohydrate results in health improvements such as weight loss and a reduction in risk factors for diabetes, and heart disease. A high-fat diet typically means eating animal foods. Of course, there are very healthy saturated plant fats such as coconut oil and palm oil.

These good fats also have a higher smoking point when you cook with them, so they do not oxidize when heated. This means that the molecules of fat do not break down into harmful toxins from the heat, which has been associated with many health problems. Here is a list of my favorite fats that I keep in my kitchen for cooking.

Healthiest Fats to Have in Your Kitchen:

  1. Duck Fat – (where to buy)
  2. Pork Lard – (where to buy)
  3. Beef Tallow – (where to buy)
  4. Avocado Oil – (where to buy)
  5. Coconut Oil – (where to buy)
  6. Ghee – (where to buy)
  7. Grass Fed Butter – (where to buy)

Dangers of processed vegetable oils:

These vegetable oils are highly processed and unnatural. Here is a great description of the unnatural process of making vegetable oil. Processed vegetable oils have been shown to release cancer causing chemicals when cooked and linked to cancer and other health problems. These oils are high in polyunsaturated fats which are unstable and oxidize quickly when heated. Oxidized fats cause inflammation and mutilation in our cells which has been associated with many problems such as Cancer, Endometriosis and Heart Disease. These fats are also high in Omega-6, which pushes out Omega-3, which is necessary for normal growth and development.

Here is a list of oils I avoid using at home:

  • Canola Oil
  • Olive Oil
  • Safflower Oil
  • Vegetable Oil
  • Soybean Oils
  • Sunflower Oil
  • Corn Oil.

Unfortunately, when dining out it is most likely they are using processed vegetable oils. It’s best to reduce eating out or choose more health conscious restaurants to reduce your exposure to these harmful oils. I avoid them in my house to try to eliminate my exposure to them as much as possible. Most processed foods contain these oils in the ingredients.

 

 

Homemade Nutella Smoothie Bowl

When it comes to breakfast in our house I have 3 requirements: It has to be Easy to make, Delicious and Nutritious. Breakfast is the most important meal of the day and I like to pack it full of as much nutrients as I can to start our day! Here is a recipe for one of our favorite breakfast recipes for your to add to your menu lineup.

 

Homemade Nutella Smoothie Bowl

Who doesn’t love Nutella? It’s so yummy, but unfortunately it is not very healthy. I found an organic version that we use once in awhile here as a treat. But when it comes to breakfast I like to start our days off with something that is going to offer clean fuel to our bodies. This recipe I created one morning when I wanted something to make for breakfast, and quickly! I rifled through my pantry and gathered some ingredients I had on hand and came up with a super yummy version of a smoothie bowl that tasted like ice cream, and was jam packed with nutrients! Talk about a win-win! You could even serve this as dessert, or as a treat on a warm day!

Ingredients:

Throw everything but the toppings into a high-powered blender (where to buy) and let it blend until its almost completely smooth. You can add more water or coconut milk if needed. Pour this into a bowl and add your favorite toppings such as hemp seeds (where to buy), Bee Pollen (where to buy) and Shredded Coconut (where to buy). Enjoy!

Homemade Probiotic Onions

 

If you have been following me for awhile you know that I love adding probiotic foods to our meals as often as I can. This is one of my favorite recipes because it is so easy to make and can be added to just about anything. Fermented foods have numerous benefits for overall health and wellness, which you can read about here. Homemade Probiotic Onions are a great and simple way to get beneficial bacterias into your diet on a regular basis. Here is my recipe for homemade probiotic onions.

Homemade Probiotic Onions

How to Make:

Place the sliced onions in a bowl and sprinkle with salt and massage the salt into the onions. Place into a jar and add water until you get to the top of the jar and use the fermentation weight to keep the onions submerged under the water to keep from molding. Cover the jar with a paper towel and secure with a rubber band. Leave for 7 days to culture and build up that beneficial bacteria that is so good for us! You will see lots of bubbles in the jar letting you know it’s working! After the 7 days you an remove the paper towel and the weight, place a lid on the jar and keep in your refrigerator for up to 6 months, if it lasts that long! I love to add this to sandwiches or burgers or even in a salad. They are so yummy and delicious and just one tablespoon is the equivalent to an entire bottle of probiotics!