The Skinny on Fat

That said, our bodies need fat for insulation, vitamin and mineral absorption, and to protect our organs. High-quality fats can steady our metabolism, keep hormone levels even, nourish our skin, hair, and nails, and provide lubrication to keep the body functioning fluidly.

Where to Find Healthy Fats

• Avocados, olives, and coconuts are great sources of healthy fat, along with wild salmon and omega-3 rich organic eggs.
• Whole nuts and seeds, and their butters like almond butter or tahini

Look for the highest-quality organic oils when shopping. Words to look for: organic, first-pressed, cold-pressed, extra-virgin, and unrefined. Avoid expeller-pressed, refined, and solvent extracted.

How to Use Healthy Fats:

• For cooking at high temperatures (stir frying and baking), try avocado oil, ghee (clarified butter), or sunflower oil
• When sautéing foods, try organic extra virgin olive oil.
• Oils like flaxseed, sesame, toasted sesame, walnut, and pumpkin seed are best used unheated in sauces or dressings.

LEARN MORE ABOUT COOKING OILS HERE. (See lesson 4)

Try this delicious, easy recipe:

Prep Time: 3 minutes
Makes 1 cup

What you need:

• 1 large peeled and pitted avocado
• 2/3 cup plain yogurt, coconut yogurt, or almond yogurt
• 1 diced tomato
• a squirt of lemon or lime juice
• dash or two of cayenne pepper
• sea salt and black pepper

Mash avocado with a fork until very smooth.
Add yogurt, tomato, cayenne. Blend until smooth. This may be done in a food processor, in a blender, or with a fork.
Add sea salt and fresh black pepper to taste.
Serve chilled with mixed raw vegetables.
Tip: Best made a maximum of 1 hour before serving.