Learn How To Cook With Healthy Fat

In recent studies, we have determined that the right fat doesn’t necessarily lead to weight gain or heart disease. The three types of fats used in cooking are unsaturated fats, saturated fats and trans fats.

salmon on a plate with lemon slices, fish and seafood

Modern studies show that carbohydrates and bad fats are the cause of obesity and heart disease, not healthy fats.

Unsaturated fats referred to as healthy fats such as olives, omega-3s found in wild fatty fish, avocados, nuts and seeds often include other benefits such as minerals, protein and fiber. Unsaturated fat is a type of fat that is liquid at room temperature



Learn How To Cook With Healthy Fat


Saturated fats are mostly animal fats, the type found in fatty meats, butter, cheese and other dairies. The American Heart Association recommends limiting these.

When using dairy in recipes organic is the way to go. A 2016 study found that organic diary contained higher concentrations of omega-3 fatty acids and higher levels of vitamin E.


Trans fats referred to as bad fats and should never be consumed. Trans fat is formed through an industrial process. Liquid oil is made into solid fat by a process called hydrogenation.

This partially hydrogenated oil has a much longer shelf life and is widely used in processed foods, baked goods, chips, microwave popcorn and some types of margarine just to name a few. Trans fats can raise your cholesterol level


How Can You Reduce Bad Fat In A Recipe


OLIVE OIL: Olive oil is made from tree-ripened olives. When buying olive oil look for “cold pressed” and “extra virgin” Cold pressed means the oil is extracted without using chemicals.

Olive oil is excellent for salad dressing, roasted vegetables or recipes using low heat cooking, such as soups and stews. A must try recipe is our delicious Salmon Hot Pot

COCONUT OIL: Coconut oil can be substituted for butter in baking and is especially popular in vegan recipes. Coconut oil has a high smoke point, making it ideal for stir-frys or deep frying.

Coconut oil is saturated fat with ample MCTs, which are linked with weight loss. One of our low-fat recipes is Low Carb Singapore Cauliflower Rice. This recipe is a popular vegetarian recipe with many health benefits.

AVOCADOS: This magical fruit is low carb, high in fiber and a good source of vitamin B6, vitamin K and vitamin C. Replace butter in sandwiches for avocados, use in baking or add to healthy salads. A must try our Wedge Salad with Avocado Blue Cheese Dressing

NUTS: Nuts such as almonds, hazelnuts, Brazil nuts, pecans, pistachios and walnuts are highest in monounsaturated fats. These fats are linked to lower risk of heart disease.

Nuts are also rich in fiber, vitamin E and calcium. Replace snacks such as fried potato chips with healthy nuts. In gluten free baking almond flour adds a lovely texture to desserts and is widely used in paleo recipes.

Check out our selection of gluten free dessert recipes such as our famous Gluten Free Banana Apple and Zucchini Cake

FLAXSEED AND CHIA: These seeds are powerhouses in the healthy fat category. They are loaded with omega-3 fatty acids, protein and calcium. Flaxseed and chia seed are also a great replacement for eggs in egg-free baking.

Add these healthy seeds to bread recipes, crackers, or just sprinkle them over a salad. Starting your day with Overnight Oats with Chia and Flax is a good way to include healthy fats in your diet

GHEE: This is well known Indian cooking oil, also called clarified butter. Ghee has low levels of lactose and contains MCTs, good fats that are important for brain health.

Ghee also has a high smoke point, making it an excellent oil for high heat cooking. Check out our large selection of gluten free healthy Indian recipes and substitute ghee for butter or oil


This article is for informational purposes only and is not meant to offer medical advice