Today I want to talk about a favorite topic of mine and that is, incorporating healthy fats into your daily life! So far you have learned the roles of fat in the body and learned which fats to stock your cupboard with, but how do you make sure you actually reap the benefits of these fats? You make sure to use them on the daily and to not rely solely on one fat!
Now on to the meal time inspiration!!
Cook your breakfast by using healthy fats and mix it up! Don’t be confined by ‘breakfast foods’. Try to think of it as simply “meal one”. Here are some examples:
Breakfast 1: pan fried salmon cooked in ghee, root vegetables sautéed in coconut oil, and fermented veggies. If you tolerate eggs, try them cooked in ghee. You won’t regret it. My favorite is Tin Star Foods.
Breakfast 2: smoothie with coconut butter and avocado added for healthy fats, dark leafy greens for micronutrients, and frozen fruit for both macro and micronutrients.
Breakfast 3: soup for breakfast! There are many options but cooking your meat in your fat of choice (be it tallow, ghee, butter, coconut oil, lard, etc) makes this very simple to incorporate those fats as well as the added bonus of lots of veggies and bone broth in the soup. I recommend the eBook 85 Amazing AIP Breakfasts for inspiration.
Lunch: I love love love leftovers for lunch and most meals as it makes the process so much easier. Batch cooking is a must for this.
Lunch 1: Beef liver pate with plantain chips and assorted vegetables for dipping. Organ meats are incredibly nutrient dense and rich in B vitamins and trace minerals. I definitely encourage you to start with this recipe if you are new to the whole thing. It is the very first recipe that got me on board with it all. Coconut oil is used in the pate giving you a healthy fat that doesn’t require bile for absorption, plantain chips for dipping are usually cooked in palm oil if bought from the store, and assorted veggies for dipping give you lots of vitamins and minerals.
Lunch 2: A big ol’ salad. Salad’s do not have to be boring and can be incredibly nutrient dense. Step 1: choose your greens. Step 2: Choose your protein: chicken, beef, pork, or fish. Step 3: Choose your oils to make your dressing: this could be as simple as cold pressed olive oil (get those omega-9’s) and fresh squeezed lemon juice. Or you could make raspberry dressing, Itallian vinaigrette, or delicious and creamy ranch dressing. Step 4: Choose any additional toppings. These could include but are certainly not limited to avocado, bacon crisps, shaved carrots, jicama, fresh herbs, fresh fruit, you get the idea.
Lunch 3: Salmon cakes. Seafood is an excellent source of omega-3 fatty acids and these lovelies have great reviews. Serve them with the avo-lemon dip to make this lunch out of the ordinary and to get a healthy dose of avocado. Serve with a side salad to get more vegetables in!
Dinner: Again, leftovers are my best friend in the kitchen. Here are a few of my favorite recipes and meal ideas for incorporating healthy fats at dinner time.
Dinner 1: Shredded beef served with grain free flatbread and vegetables of your choice. This flatbread contains coconut milk, a dab of coconut oil, and cold pressed olive oil drizzled on the top for omega-9’s.
Dinner 2: Acorn squash soup with dandelion root pesto: This soup is full of vegetables, healing bone broth, coconut milk, and the solid cooking fat of your choice. If you add the pesto you get the benefits of cold-pressed olive oil!
Dinner 3: Meatballs served over sweet potato noodles: this dish looks so great and the best part is you get to incorporate the fat of your choice in cooking! Double it so you have leftovers. You know my motto…cook once eat twice. Well, I may not have come up with it but you get the idea!
I hope you can see just how simple it can be to incorporate healthy fats into your diet with a little planning ahead. Additionally, whenever you consume animal foods, you are getting complete proteins, fats, vitamins, and minerals. Always look for pasture raised and grass fed meat, pastured poultry,and wild caught seafood. A great website for finding local farmers is called Eat Wild. There are tons of nutrient dense recipes on real food blogs and of course, Pinterest is great as well!
How have you managed to incorporate fats into your daily life? I’d love to hear from you in the comments!