In a recent blog post, Stacy discussed how our bodies use a process called Beta Oxidation to create energy from dietary and stored fats. For Beta Oxidation to properly create energy, we need to consume a moderate amount of healthy fats.
So, what constitutes healthy versus unhealthy fats? It may not be the food itself, but the ingredients that have been added to most store-bought options.
When Healthy Fats Become Unhealthy
Let’s use mayonnaise as an example. Mayo consists of several healthy fat sources – eggs, egg yolks and oil – that when combined create a creamy and delicious spread. The problem arises with highly processed versions that incorporate ingredients like seed oils, preservatives and natural flavorings. Because the body doesn’t always recognize these ingredients, they may provoke an inflammatory response which affect our joints, digestive systems and, eventually, our energy.
Unfortunately, mayo isn’t the only culprit. Hummus, salad dressings – even packaged nuts and seeds – all run the risk of being made (or roasted) with ingredients that cause inflammation.
To avoid these unwanted ingredients, you can find lots of recipes online to make your own and, therefore, control the ingredients. With that said, however, I fully recognize that few of us have the time or inclination to make our own mayonnaise!
There ARE decent items on the shelves, and you can choose the healthiest versions by checking labels. Here are some tips to use when buying store-bought items:
- Choose products made with olive or avocado oil, instead of corn or canola oil. Some good mayonnaise and salad dressing brands are Chosen, Primal Kitchen, Brianna’s, Tessemae’s and the Sprout’s brand; just be sure to check ingredients, just in case they’ve changed
- Select options with the fewest ingredients
- Avoid “natural flavorings” — there’s rarely anything “natural” about them
- Look for items in their simplest forms, i.e. buy raw nuts and seeds in bulk versus packaged versions that are already roasted and salted
- Recognize that store-bought items must have some type of preservative for shelf life, so choose products with the fewest unrecognizable ingredients as possible.
Here are easy-to-source “whole food” fats and practical ways of using them in your summer meals:
- Avocado: Avocados are a whole-food fat, rich in fiber and potassium, and more nutrient-dense than most processed mayonnaise
- Mash half an avocado and use for wraps, sandwiches and burgers
- Dice and use it in salads
- Mix diced avocado gently with red onion, squeeze of lemon and pinch of salt for a fresh and easy side dish
- Hummus: Hummus includes plant protein, fiber and calcium along with healthy fats from olive oil and tahini
- Use it in place of mayonnaise for wraps and sandwiches
- Spread it on celery sticks
- Tahini: Made from sunflower seeds, tahini itself (outside of its use in hummus) is a wonderful addition to salad dressings
- Use for a great veggie dip
- Substitute for mayonnaise on wraps, sandwiches and burgers
- Grilled fish: Salmon, mahi and other fatty fish are ideal for healthy proportions of fat and protein
- Put canned salmon on salads, in wraps or make salmon cakes on the stovetop
- Fish portions can be seasoned with a little salt, dried or fresh dill and a squeeze of lemon, then wrapped in foil and grilled for less than 10 minutes
- A whole fillet is just as easy to prepare as portions and makes an impressive presentation!
- Oils: Olive and avocado
- Olive oil contains antioxidants that help with good heart health
- Similar in fat content to olive oil, avocado oil can help absorption of fat-soluble vitamins A, D, E and K
- A great quality oil can make a big difference in the taste of meats and salads
- Olives
- Look for varieties packed in water, not oil (Costco carries these periodically)
- Easy for a quick snack
- Perfect for appetizer trays
- Raw nuts and seeds
- Store-bought nuts and seeds are typically roasted in seed oils, so choose raw and unsalted versions so you can control the oils and salt amounts
- Sprinkle walnuts, pecans or seeds (sesame, pumpkin, flax) over salads
- Toast briefly in a pan or toaster oven for deeper flavor
- Combine several options with some dried fruit for your own trail mix
- Eggs: One of the best complete protein sources also provides a good source of healthy fat along with choline, B12 and Vitamins A and D
- Super versatile — can be eaten for breakfast, lunch, snacks and dinner
- Make a quick egg salad with avocado mayonnaise
- Frittatas, scrambles and egg bakes make easy, quick meals
Fats are Necessary for Energy
Consuming healthy fats in with each meal is key to creating long-term, sustainable energy. Fats are a slow burning energy source which keeps your energy steady throughout the day. Incorporating whole-food fats or store-bought products with the fewest unwanted ingredients may be the best way to keep your energy on track.
Recipes: Delicious Summer Salads with Healthy Dressings
Salad dressing is an easy way to add healthy fats to your meals. The Primal Kitchen brand has some good options if you’re purchasing from the store. An Internet search will provide you with loads of healthy dressing recipes containing just a few ingredients.
Below are two delicious salads you can try this summer that include simple dressings. Both salads can be started the day before — just prepare items and store them separately in the refrigerator, then assemble the salads as directed 30 to 60 minutes before serving.
One final tip – adding a healthy protein like chopped grilled chicken, beef or salmon will help make these dishes a complete meal.
Mediterranean Quinoa Salad
Recipe adapted from onedishkitchen.com
Servings: 4 as side dish
½ cup uncooked quinoa
2 cups spinach leaves or other greens, finely chopped
¼ cup chopped red onions or radishes
¼ cup sun-dried tomatoes, rinsed and chopped
8 pitted Kalamata olives, sliced
¼ cup crumbled feta cheese, omit if dairy-free
¼ cup toasted pine nuts or walnuts
2 TBSP olive oil
2 TSBP balsamic vinegar
1/8 tsp dried basil
1/8 tsp coarsely ground black pepper
Place quinoa in a fine mesh strainer and rinse under cool running water for 1 minute. Make quinoa according to package directions. Let it cool.
To the bowl of cooled quinoa, add spinach or greens, onions or radishes, sun-dried tomatoes, olives and cheese, if using. Mix everything together.
Add nuts to salad. In a separate bowl, whisk together olive oil, balsamic vinegar, dried basil and pepper to create the dressing. Pour dressing over salad and toss for an even mix.
Refrigerate until serving.
Spicy Pineapple Slaw
Recipe adapted from Martha Stewart Living
Servings: 8 – 10
5 cups shredded green cabbage (from 1 head)
3 carrots, cut on the bias into very thin rounds (3/4 cup)
½ red onion, very thinly sliced (1 cup), rinsed under cold water and patted dry
¾ of a whole pineapple, cut into a small dice (3 cups) or 2 large cans pineapple tidbits
2 jalapeño chili peppers, finely chopped (1/3 cup), ribs and seeds removed for less heat, if desired (for no spice, use 1 whole red bell pepper, finely chopped)
½ cup chopped fresh cilantro leaves
½ cup chopped fresh mint leaves
¼ cup extra-virgin olive oil
1/3 cup fresh lime juice (from 4 limes)
Coarse salt and freshly ground pepper
In a large bowl, combine cabbage, carrots, onion, pineapple, peppers, cilantro and mint.
Whisk oil, lime juice, salt and pepper in small bowl, then drizzle over salad. Toss to combine. Let stand in refrigerator 30 – 60 minutes. Toss again before serving.
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