Today I want to talk about fat. Somewhere along the way fat got a bad rap- being blamed for causing obesity, heart disease, cancer... the list goes on! But fat is not only good for you, it's necessary for proper body function.
Fats are used in many different functions in our bodies. They make up cell membranes and protect our nerve fiber, facilitate the usage of vitamins, regulate the production of hormones, and contribute to healthy skin. Fats are also our source of essential fatty acids, which our bodies cannot make on their own.
Part of the reason fats have such a negative stigma is processed foods. These foods are full of fats that have been taken from their natural state and processed down to stabilize other ingredients and lengthen shelf life. These are BAD fats! The good fats are fats found directly in whole foods or extracted using a cold press.
There are so many sources of good fats. I’m still exploring all of the different oils in my cooking. Food sources that I like to use include raw nuts, avocado, salmon and other fatty fish, nut butters, flax, hemp and chia seeds and cold pressed olive and coconut oils. Olives are a great source too but there are no olive fans in our house. Keep in mind that many oils and fats are broken down by heat so it is best to eat them in their raw state when possible.
This meal was inspired by a friend of mine who is concerned about her husband's weight loss after reducing their grain intake. While many people may think losing weight is great, there are some that struggle to keep it on. Breastfeeding mothers, athletes, people with fast metabolisms and people with anxiety, stress or other illness can have this problem. Adding lots of healthy fats to your diet can help maintain healthy weight and will help your body feel its best. So with my friend in mind I whipped up a quick and easy meal that is full of good fats. Let's all eat some good fat and feel better!
Salmon with Cucumber Avocado Salsa
1 avocado, cubed
1/2 cucumber, cubed
1/2 cup red onion, diced
3 tbsp basil, chopped
1tbsp olive oil
Juice from 1/2 lemon
1/4 tsp salt
Here's how I cube my avocado.
If you use a knife to chop it in the skin it will easily pop out with minimal mess!
Mix gently and refrigerate until use.
3-4 salmon filets
1 tsp olive oil
Rub salmon filets with olive oil.
Squeeze a few drops of lemon juice on each filet and sprinkle with salt and pepper.
Grill on medium high for 2-3 minutes on each side.
Serve this over a dark leafy green like kale or spinach for a full meal! There are tons of great fats in this dish which are balanced by the freshness of the lemon and basil. It will keep you full and nourish your body!
Dakota desperately wanted me to take her picture and then insisted on making sad faces every time I did. She really did like the salmon...
Aidric was taking his cues from Kota tonight. This is his interpretation of a sad face.