30 Healthy Fat Tips 11-20 will add to your choices for healthy fats and make it easier for you to include them in your diet.
You'll find with these healthy fats, that many will be easy to incorporate into your meal planning and shopping. they won't necessarily cost you more...especially when you starting finding - as you will - that these more nutritious foods just fill you up faster and for longer that their less healthy cousins.
In fact, studies have shown that when we get filled up with better quality fats, like olive oil instead of butter, we actually eat up to 17% less. (You can still eat butter in moderation. (Healthy Fat Tip #17)
Good fats, like the fatty acid in fish, nuts, and olive oil, contain oleic acid, often called the hunger fighting micro-nutrient.
11 Eat nuts in moderation if you are not allergic. Studies have shown that those who eat 1 ounce of nuts each day have an easier time losing weight and keeping it off.
Nuts are not only rich in healthy fats and certain vitamins and enzymes, their fiber makes you feel fuller and aids in digestion.
One way to include nuts in your diet, especially if you have trouble eating raw nuts, is to use almond flour.
You may be used to using almond flour in gluten-free baking recipes but it can also be used for main course foods as well.
Here's a recipe from Best Pennywise Tips cookbook, 10 Wheat-Free Recipes, that includes almond flour in a main course meal - or yummy snack-attack treat - that is sure to be popular with your whole family.
(Notice the meatballs are also fried in olive oil, another healthy fat)
(Excerpt from 10 Wheat -Free Recipes Cookbook)
Serve these delicious meatballs over a bed of rice or your favorite wheat-free pasta and marinara sauce.
Serves 4 (16 meatballs)
1 lb fresh ground turkey
1 /4 c. feta cheese, crumbled
2 tbsp chopped sun-dried tomatoes
1 tbsp chopped fresh thyme
1/2 tsp garlic powder
1/4 c. almond flour
2 tbsp water
Olive oil for frying
1. Mix all ingredients together except olive oil in a medium bowl. Form into one-inch meatballs.
2. Heat olive oil in large sauté pan. Fry meatballs in oil. Don’t crowd the meatballs. Do them in batches so they get brown and crisp.
3. Fry for about 3 or 4 minutes, turning over and cooking another 3 minutes.
4. Remove from pan onto paper-towed lined plate.
These can be eaten alone or served with marinara sauce and spaghetti squash for a complete meal.
12. Try walnuts in your oatmeal each morning. Studies have shown that 8 walnuts a day can help lower you cholesterol naturally. A bowl of oatmeal made with quick oats, water and a dash of cinnamon can help lower it even more.
Walnuts are a nutrient dense food, packed with protein and fiber, and even assist in reducing the risk of diabetes.
Some researchers have even found that eating ¼ cup of walnuts a day can speed fat loss by 62 percent. That could help trim 6 inches from your waistline in just 6 months. Other researchers say eating nuts and nut butters can help a person just stick to their diet more than is possible with a low fat diet.
For weight loss and best health benefits, eat only raw and unsalted nuts and store fresh nuts in your refrigerator.
13. Switch to peanut oil. Peanut oil is a monounsaturated fat, which means it is a simple fat easily digested and used by the body. It increases healthy cholesterol in the body and is great for your skin and your memory. It works well in Asian-style dishes.
14. Cook at home using healthy oils so you can steer clear of artery-clogging trans fats. Healthy oils like peanut, olive and coconut oil give foods a rich flavor compared with the trans fats in store-bought cookies, cakes and other packaged convenience foods.
Trans fats are created by pumping hydrogen molecules into a range of (usually cheap and unhealthy) oils to make them solid and therefore less likely to spoil as the products they are made with sit on store shelves.
Trans fats are damaging to heart health and should be avoided as much as possible.
15. Add coconut oil to your diet in moderation. Coconut oil is a saturated fat, but studies have shown it is processed by the body differently than animal-based saturated fats.
Coconut oil has been shown to offer a range of healing properties and can improve your digestive health.
Coconut oil has even been called “The World’s Healthiest Oil.” Claims abound
about its near-miraculous healing powers – but take that with the proverbial
grain of salt for now because many have not be proven. Nevertheless coconut oil
is healthy and versatile. And great for your skin. And hair.
It is usually solid at room temperature but becomes liquid on warm days.
16. Use coconut oil in a wide range of tasty recipes, even if you are not fond of the flavor. Coconut oil is versatile and can be used in most forms of cooking and baking; however, some people find the taste too strong or overwhelming in subtly seasoned recipes.
If you do not want the strong taste of coconut to be obvious in your dishes, use expeller-pressed or deodorized coconut oil.
I often use coconut oil in place of butter on bread or rice cakes or add it to my morning smoothies and green drinks.
You'll find a wide range of Healthy recipes using Coconut Oil in our new cookbook, Healthy Harvest.
Here's one from Best Pennywise Tips, Healthy Thanksgiving Recipes. This recipe for Pumpkin Applesauce Spice Bread includes coconut oil which adds a very nice delicate flavor and also uses walnuts. Two healthy oils in one!
Both these cookbooks are in production now! Coming Soon!
(Excerpt from Healthy Thanksgiving Recipes cookbook)
3 Tablespoons flaxseed, ground
1 / 2 cup water
1- 1 / 2 cups sugar
1 / 2 cup unsweetened applesauce
1 / 2 cup coconut oil
2 cups fresh or canned pumpkin puree (not Pumpkin Pie Filling)
3 cups flour, whole wheat preferably
1 teaspoon each cinnamon,
¾ - 1 teaspoon nutmeg
¾ - 1 teaspoon ground ginger
Optional: ½ - 1 teaspoon ground cloves
1 teaspoon baking soda
1 / 2 teaspoon baking powder
3 / 4 teaspoon salt
1 cup walnuts, loosely chopped
Oats and Sugar for garnish
1. Heat oven to 350 degrees Fahrenheit.
2. Lightly coat 2 loaf pans with grease or cooking spray.
3. Stir together flaxseed and water until thick.
4. Put sugar, applesauce, oil, and pumpkin in a large bowl. Add flax mixture.
5. In a medium bowl, mix flour, spices, baking soda, baking powder, and salt together.
6. Add the dry ingredients to the wet ingredients. Gently stir in the walnuts.
7. Split the mixture into two greased regular loaf pans. Toss oats or sugar on top to garnish.
8. Bake the loaves for about 55 minutes. Allow to cool 20 minutes in pans before removing to wire cooling rack.
Adapted from http://skinnyms.com/pumpkin-spice-bread-recipe/
17. Use butter in moderation. Butter contains a range of vitamins and nutrients, including Omega-3 fatty acids, which can be good for heart health.
Butter does also contain cholesterol, true, but also offers a range of health benefits, such as helping you feel full for longer and boosting your metabolism.
Try using other healthy oils for most of your cooking and save butter for when you really need that butter taste - or butter fix. Me? I really like it on popcorn and sometimes it just has to be butter. I do try to limit the amount - and since popcorn is a favorite - I really must limit the amount or it'd be dripping off my fingers.
18. Use sunflower oil. It has the highest concentration of monounsaturated fats of all the oils available, according to the nutrition database at Self magazine.
OrganicFacts.net lists the health benefits, including benefits for heart and skin, cancer prevention, anti-inflammatory and immune system properties, as well as being an energy booster.
There are some cautions associated with sunflower oil because of its higher omega-6 content so please read the whole article here 30 Healthy Fat Tips
19. Use soybean oil in moderation. It is polyunsaturated and high in Omega-3 fatty acids. It is versatile enough to be used in a range of recipes, from frying to homemade salad dressings.
However, note that some people are allergic to soy.
The jury is also still out for some researchers as to how much soy should be eaten every day as part of a healthy diet.
20. Eat macadamia nuts if you can afford them. They are delicious, with a rich, creamy taste and rich in monounsaturated fats and fiber.
The only downside is they can be costly; look for bargains in your local warehouse club. Store them in the refrigerator or eat them up before they, as other nuts do, too, go rancid.
These might be the perfect nuts to keep for special occasions, when often in the most frugal budget, room can be made for them if you plan ahead. Then they become a treat to be savored in a favorite cookie recipe or a Christmas snack.
With many of the healthy oils we have listed in our 30 Healthy Fats, and here at 30 Healthy Fat Tips Tips 11-20, we recommend that you buy organic whenever possible and avoid GMO products. That is just one more reason to follow the 30 Healthy Fat Tip # 14, and cook as much as possible at home.
If you are concerned about real health, health issues you have, or even just want to support farmers and producers that offer only pesticide free, non-GMO organic foods then avoid the many packaged and premade foods and products you find on store shelves. With labeling laws the way they currently are, you almost have to be an expert to know if a product is good for you or not.
If food you are eating, for most of your meals, isn't supporting your health goals, then it is costly. If it supports your health goals, then it becomes a very good Pennywise Choice.
You can still shop wisely and look for bargains and good sale prices so even frugal shoppers can be happy - and that just makes us feel good inside!
Hope you have found some useful tips at this 2nd part: 30 Healthy Fat Tips 11-20
If you are looking for some new and exciting recipes, you'll love our cookbook, Healthy Harvest which is in production now.
If you can't get in for personal sessions in your community, or are looking for a more frugal way to access this help at improving your diet and health, I highly recommend:
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