What are fats? Simply put, fats are nutrients that your body needs in order to function optimally. However, it is a common misconception that “fats” are detrimental to that dream physique and increases heart ailments and cholesterol levels. Don’t get us wrong, fats aren’t the best for you, but not all fats are bad!
Bad fats include trans fats like pastries, cakes, pizza dough and even packaged foods like popcorn have terrible long term implications when consumed in high amounts on a regular basis. These implications include a high risk rate of diabetes and heart diseases. Saturated fats are less harmful than trans fats, but are “bad” nonetheless, they include red meat, whole fat dairy products and butter.
Combating the harsh effects of the bad fats are the good fats that actually help you improve your mental and physical health.
The idea isn't to eliminate fat from your diet, but to include the good fats that help in positive mind and body alignment.
How they work
Also known as monounsaturated and polyunsaturated fats, good fats help satiate your hunger with a smaller quantity, thereby controlling unwanted additions to the waistline.
Their other positive effects are :
They help increase the good cholesterol HDL and decrease the harsh cholesterol LDL
They reduce the risk of heart attacks and prevent abnormal heart rhythms
They also help reduce blood pressure
Another variety of good fat is the omega-3 fatty acid. Present in good fats like Mackerel (fish), flaxseeds, beans and Brussel sprouts,omega-3 helps:
Prevent or reduce the risk of depression
Helps sharpen memory
Reduces the risk of vascular ailments
It is a great source of energy and combats fatigue
Good Fats include:
Avocado
Chia Seeds
Flaxseeds
Sunflower seeds, pumpkin seeds, sesame seeds
Soymilk
Tofu
Walnuts, pecans and other dry fruits
Peanut Butter
Olives
Coconut Oil
Salmon
Mackerel
Egg Yolk
Sardines
There are umpteen number of delicious dishes that can be cooked up incorporating these good fats, but we found some super easy and scrumptious ones just for you!
Chia- coconut yogurt bowl
This quick to whip up breakfast is a superb “pick me up” and makes for a tasty dessert to satiate your sweet tooth, keep your stomach full and sets you up for an energetic day!
Ingredients
½ Cup Chia Seeds (soaked overnight)
2 cups of coconut milk
6 tablespoons of unsweetened coconut milk
½ teaspoon of vanilla extract
¼ teaspoon ground cinnamon
A pinch of salt
½ cup of chopped mixed berries
1 tablespoon of honey or sugar or any sweetener of choice
Preparation
Drain the excess water from the bloated chia seeds
In a bowl, mix both the sweetened and unsweetened coconut milk, vanilla extract, salt and cinnamon. Mix in the chia seeds and cover the bowl to allow the pudding to thicken
Refrigerate the pudding for at least 20mins or overnight
Take out the chilled pudding and mix it with a spoon
Add the fruits and mix again
Serve chilled in a ready to go mason jar!
Avocado brownies
Who doesn’t love brownies? Except now you can indulge in them guilt free. This recipe is quick and super yummy; in a great bonding exercise you can even get the young ones to help out!
Ingredients
1 ripe avocado
2 eggs
½ cup of honey
1 tablespoon vanilla extract
2/3 cup whole wheat flour
¼ cup cocoa powder
1 tablespoon baking powder
Preparation
Preheat the oven to 350 degrees Fahrenheit
Use a blender to pulverize and combine the avocado, honey, eggs and vanilla extract. Stop blending once the mixture is smooth and set aside
In a glass bowl, whisk all the dry ingredients - wheat flour, cocoa powder and baking powder
Add the wet avocado mixture to the flour and fold until the mixture is completely combined
In a prepared (parchment lined) baking tray, transfer the mixture and set it in the oven to bake for 25minutes
Allow it to cool for 10 minutes and serve fresh with vanilla ice cream.
Quinoa and Chickpea Salad with Roasted Garlic Dressing
So healthy, so fresh and so so yummy! This recipe is sure to become a staple in your household.
Ingredients
For the salad
2 cups of cooked quinoa (its boiled exactly like rice, but takes a tad longer to cook)
1 cup boiled chickpeas
1 red bell pepper
1 yellow bell pepper
1 tomato- washed, seeded and chopped
1/3 cup cucumber chopped
¼ cup dried cranberries
¼ cup olives (pitted. Preferably use Kalamata olives)
1 sprig of green onion chopped finely
½ cup of roasted almonds (chopped)
For the dressing
Juice of 2 lemons
2 tablespoon olive oil
8 cloves of garlic
1 tablespoon of sesame seed paste (tahini)
1teaspoon of balsamic vinegar
1teaspoon of onion powder
½ teaspoon of sea salt
4 freshly crushed peppercorns
Preparation
Preheat the oven at 390 degrees Fahrenheit. Place the garlic on the baking tray and drizzle it with olive oil. Set it to roast for 15 minutes
In a large bowl, add all the salad ingredients
Once the garlic is done, take it out of the oven and use a pestle and mortar to mash it
In a container mix all the ingredients of the dressing together along with the roasted garlic and mix well. Let it rest for 20 minutes and stir again. Now use a sieve to strain the dressing
Add the dressing little by little to the salad whilst tossing (you might need an extra pair of hands for this step)
That's it! The salad is ready to be devoured and enjoyed!
What is your take on good and bad fats?
Did you know they play such a pivotal role in keeping you healthy and strong?
After reading these delicious and healthy recipes we are sure you will try them out. Do let us know How they turned out!
Do you have any recipes to share with us? We’d love to know!
