Sunday, June 19, 2011
Does FAT make you FAT?
YES and NO. The right answer to this question is dependent on what type of fat we’re talking about. Certain fats are actually essential for so many important bodily functions, but the wrong kind of fat can lead us down an unhealthy path to weight gain and a long list of diseases.
Fat to Avoid - Hydrogenated Oils
You have probably already heard in the media or just about anywhere that hydrogenated oils are detrimental to your health so to avoid them at all costs. But what exactly are they?
Hydrogenation is a chemical process used to make fat more shelf stable. This hydrogenation method completely alters the liquid oil’s molecular structure so that it no longer resembles a natural fat. Because your body does not recognize the transformed molecule as a natural fat, it cannot process it and treats it as a toxin. This “toxin” has been linked to cancer, birth defects, heart disease, diabetes, weight gain and obesity.
We must read labels! Hydrogenated oil and partially hydrogenated oil can be found in most packaged foods (margarine, crackers, chips, pretzels, cookies, cereal bars, sugar cereals, microwave popcorn, and low-fat and fat-free snacks). There are even many packaged foods advertised as “health foods” that include this toxic ingredient.
Fats You Must Eat
Your body cannot survive without fat – specifically essential fatty acids. Your brain, hormones, immune system, and digestion are all dependent on this healthy fat (which is why people who go on very extreme low fat diets often suffer many health problems).
Omega 3 Fats
Omega 3 Fats are essential to human health but cannot be produced by the body which is why it is essential that we get these great fats from food. Foods high in Omega 3 fats are leafy green vegetables, flax seeds, salmon, sardines, raw walnuts, organic eggs and grass fed beef.
Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.
Cooking Oil
The only oil that is suitable for high heat cooking (and one of the healthiest oils you can consume) is raw, organic, unrefined coconut oil. Coconut oil has been proven to be one of the healthiest oils available for the human body and increases the body’s metabolic rate (helping in weight loss)
Oils best Raw
Olive oil and flax seed oil are two wonderful oils to use for salad dressing or on cooked or raw veggies. These oils have a lower melting point and are more stable (and healthier) when kept raw.
All you need to know about fat and fat consumption:
1. Avoid all products containing hydrogenated oil and partially hydrogenated oil
2. Consume foods high in Omega 3′s such as salmon, flax seeds, walnuts and organic eggs
3. Cook with Organic, Unrefined Coconut Oil
4. Use Extra Virgin Olive Oil and Flaxseed oil raw for salads and veggies. Also include avocados as a healthy source of fat into your meal plans.
Remember all fats are not created equal and proper use of the good fats can be a great way to keep you and your family at optimum health!
For more information about Omega 3s, click here.
Making Spelt Tortillas
I thought I'd post a tortilla recipe here, as some may be interested in a non-wheat version... I always make my own tortillas - the bought ones are so tough, and full of additives and preservatives usually too.
We eat these a lot for lunch, or for breakfast filled with scrambled eggs. They're so quick to make - the first one's ready in minutes. Okay here we go.
1. Mix together for 5 secs, speed 6:
- 300g Spelt flour (I use plain unbleached Spelt flour mixed with up to a third freshly ground Spelt. If you use more than half wholemeal, they will be a bit crumbly.)
- 1 t sea salt
- 2 t baking powder (optional, but I think they're nicer with)
- 2 Tablespoons butter.
2. With your mix master (Thermomix) running on speed 6, add water in a slow stream, until dough forms a soft ball. Let it process on speed 6 for about 5 seconds more. (It will bang around and get nice and stretchy.)
- approx. 1/2 cup water (may need more or less, depending on type of flour)
3. Poke dough with your finger - it shouldn't be overly sticky, but it should be nice and soft and stretchy (see picture) - if it's too hard, the tortillas will be thick and tough. (And if it's too sticky they'll be hard to roll.) Add more flour or water if you need to.
4. Heat up your pan - you can use an electric fry-pan, or a large iron skillet or non-stick fry-pan. It needs to be quite hot - between hot and medium hot.
After you've cooked one you'll know whether it needs to be turned up or down. Don't put any oil in the pan.
5. While the pan's heating up, pinch off a ball of dough, about 1 inch or so in diameter. Squish it into the flour, coating both sides, then roll out on floured bread mat with rolling pin, flipping it over back and forth to keep it from sticking. (You'll use quite a bit of flour for rolling them out.) Don't worry if they're not pretty circles - rectangles are fine, all tastes the same. Roll it as thin as you can, only a couple of millimetres thick.
6. Dust it off a little if it's too floury, and place in hot, dry pan. While it starts to cook, begin the next one, re-flouring the mat first... but keep an eye on the pan, turning the tortilla over once it starts to bubble. It should have little brown spots on it. It only takes a few seconds per side - if the heat's too low, they'll be hard and crunchy, so cook them hot and quick for nice soft ones. (I use a wooden spatula to turn them over, or just grab the edge with my fingers and flip them over.)
7. As the tortillas cook, put them on a dinner plate inside a plastic bag, and close it up after you put each one in. This keeps them soft and warm until you're ready to eat.8. Spread with butter/dairy-free cream cheese/mayo/avocado, add fillings, roll up and enjoy!
Some types of fillings:
- Re fried beans - Mexican beans
- Grated cheese/mozzarella
- Chopped tomatoes
- Avocado/guacamole
- Dairy-free cream cheese (Philli)
- Sour cream (if you can have it)
- Homemade mayonnaise
- Shredded lettuce
- Thinly sliced red onion
- Shallots sauteed onion and capsicum (pepper) strips
- Grated carrot
- BBQ chicken shredded and mixed with salsa sauce
- Beef cooked in crock pot, then shredded and mixed with salsa sauce
- Marinated beef or chicken strips (fajita style)
- Mexican rice/quinoa
- Spicy lentils; and
- Just good old leftovers! You Choose!!
Homemade Guacamole
I absolutely love guacamole as an appetizer. I know some people still avoid avocados because they are high in fat and think that this higher fat fruit will cause them to gain weight. But as I explain in my article “Does Fat make you Fat?”, healthy fats like those contained in Avocados do not cause weight gain. They do just the opposite. Eating sources of healthy fats will actually help your body burn off its unwanted fat and avocados fall right into the “healthy fat” category.
Here is my quick and easy homemade guacamole recipe that we enjoy at my house at least 2-3 times per week.
Homemade Guacamole
· 2 Avocados
· ½ tomato chopped
· ¼ onion, chopped (you may want to use less. I had onion breath
the rest of the night. Even my dogs didn’t want to talk to me)
· Chopped cilantro (I’m not sure how much went in there, but it was
loaded)
I mixed all the ingredients together. While I was chopping the
contents of the guacamole I sliced up some cucumbers and tomatoes
and got out a bag of baby carrots. This is what I used for the
guacamole instead of chips.
Now, if you really want to use chips, I suggest making some spelt
chips yourself.
Cut 1-2 spelt tortillas into 4-6 pieces. Cook these in coconut oil
until crisp. I don’t suggest you have these too often, as many
people will lose weight faster without too many grains.
Enjoy!
Low Carb, Gluten Free Meatloaf
Meatloaf is often a family dinner staple and can be put together quickly and easily for a simple and healthy dinner solution. Here is my recipe for healthy meatloaf. Not only does it taste delicious, it is lower in carbs and gluten free by using the right kind of breadcrumbs.
Ingredients:
1 pound Grain Fed ground Beef or Lamb (whatever you want)
1/3 cup gluten free bread crumbs (they are made from rice and I found them at the health food store)
1/3 cup organic ketchup (yes, this adds in some sugar so be careful if you are very sensitive to sugar)
½ red onion finely chopped
Lots of the following spices: dried parsley, oregano, basil, and garlic powder (I know “lots” is not a measurement but I’m not sure how much I put in there but I do know it was a good amount of each.)
Sea Salt and black pepper to your flavour
1 organic egg
Directions:
Pre-heat oven to 350 degrees.
Grease an 8 ½ x 4 ½ inch loaf baking pan with organic, unrefined coconut oil.
In a mixing bowl, mix all the above ingredients together
Place the mixture into the prepared loaf pan and shape into a loaf
Bake in the preheated oven for 45 minutes or until done. Allow to stand 5 minutes before slicing.
I hope you enjoy this meatloaf as much as I did!
Master Chef watch out!!
Warm Quinoa Salad
Ingredients * 1 cup of quinoa, rinsed
* 2 cups of water or stock
* 1 medium onion, chopped
* 3 cloves garlic, chopped
* 1/4 cup chopped fresh basil
* 1/4 cup chopped fresh coriander (cilantro)
* 1 tomato, seeds and excess pulp removed, chopped
* 1 can Adzuki beans, rinsed well
* 4 TBS lemon juice
* 3 TBS olive oil
* 3 cups shredded romaine lettuce
* 1 avocado, cubed
* 1 TBS chopped pumpkin seeds
* Unrefined sea salt and pepper, to taste
Directions
Combine rinsed quinoa, water, onion, garlic, and a little salt in medium saucepan and turn heat to high. Bring to a boil, cover, lower the heat to low, and simmer gently for about 15 minutes. Fluff with fork and transfer to a bowl. Add chopped herbs, tomato, rinsed Adzuki beans, 2 TBS lemon juice, 1 TBS olive oil, salt and pepper.
Toss romaine and avocado in rest of lemon juice and 2 TBS olive oil. Season with salt and cracked black pepper. Serve quinoa on bed of salad greens. Sprinkle with chopped pumpkin seeds.
Enjoy!!Stuffed Peppers
Ingredients 6-8 sweet bell peppers (green, orange, red or yellow)
2 (4 oz.) cans diced green chillies
1 pound ground turkey
1 cup cilantro, finely chopped
½ cup onion, finely chopped
2 teaspoons cumin
1 teaspoon chili powder
1 teaspoon Celtic Sea Salt
Directions
1. In a medium sized bowl, mix diced chiles with turkey, cilantro, onion, cumin, chili powder and salt.
2. Cut the tops off of the peppers and set aside.
3. Place peppers in an 11 by 7 inch baking dish.
4. Stuff the peppers with the turkey mixture; place tops on peppers to close.
5. Bake at 350° for 1 hour.
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