Oils and Fats: a positive light

Oils and Fats: a positive light

Getting enough healthy fats and oils is an important part of our diet. Sounds funny I know, but somewhere along the way the message was a little over simplified or got lost in translation. The key is to cut down on 'unhealthy' sources of fat and understand which sources are the healthy ones.

We need healthy fats in our diet to:

• Protect our organs, keep us warm and help our bodies absorb and move nutrients around
• Increase our metabolism, burn fat more quickly, improve insulin resistance
• Make us feel satisfied longer after a meal and reduce our need for snacking

When we eat out it's hard to know what we are getting, but at home we have quite a bit more control. Here is a quick list of healthy oils and fats to have around. The more of these you have, the less room there is for unhealthy options.

Breakfast: Add almond slivers, crushed walnuts, flax seeds or flax oil, to your cereal. Have eggs a couple of times a week. Eggs are packed healthy nutrients and are easier on the digestive system than meat.

Lunch and dinner: Include wild caught salmon in your weekly routine, toss a few canned beans on your salads as well as drizzling olive and walnut oil on salads and cooked veggie dishes.

When sautéing use the following oils to cook:

Low to medium heat - Olive oil

Medium to high heat - Coconut oil

High heat - Grape seed oil

Have the following around for snack time: hummus made with olive oil, avocado or guacamole, and nuts.

This is a very quick summary of a big topic. If you have questions ask in a post, or send me an email. dianaoconnell@yahoo.com

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Brussels Sprouts w/ Walnuts and Cranberries

Brussels Sprouts w/ Walnuts and Cranberries

Adapted from a Vegetarian Times Magazine recipe

Ingredients
½ cup coarsely chopped walnuts
2 tsp. olive oil
1 ½ lbs. Brussels sprouts, trimmed and halved or quartered
2 medium shallots, halved and sliced
1 clove garlic, minced
¼ cup coarsely chopped dried cranberries
1 tbls. Agave nectar syrup
1 tbls. Walnut oil

Directions
1) Heat a large fry pan to medium-high and toast walnuts for 3 – 4 minutes. Remove from pan and set aside.
2) Wipe out pan and heat olive oil (but not to the point of smoking.) Add Brussels sprouts and sauté until lightly browning, about 5 minutes. Add shallots and garlic and sauté for about 1 more minute.
3) Stir in cranberries, agave and 1 cup water. Reduce heat, cover and simmer for 5 – 7 minutes. Water should be evaporated and sprouts just tender, but not soft.
4) Toss with toasted walnuts and walnut oil, and serve.

Cooking Tips
When buying dried cranberries, make sure to read the labels. You don’t’ want any artificial colors or refined sugars added. The best option is to buy them bulk. If you don’t have agave nectar, don’t worry, it is just as good without it.

Nutrition Tips
Brussels Sprouts are a great winter veggie that is loaded with soluble fiber, and packed with numerous vitamins and minerals. They are also known to be liver supporting, cancer fighting, and cholesterol lowering.

Walnuts and walnut oil are a great source of Omega 3 fatty acids, which are essential for good health. Omega 3’s are also found in wild caught salmon and flax seeds and pumpkin seeds.

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