Healthy Fats -Three of my Favourites

Not all oils and fats are created equal.


Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body.

However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels even, nourish our skin, hair and nails and provide lubrication to keep the body functioning fluidly.

Our bodies also need fat for insulation and to protect and hold our organs in place. A healthy percentage of high-quality fat in a meal satisfies and leaves feelings of energy, fulfilment and warmth. When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness.

Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold. There are many sources of healthy fats and oils, here are my three personal  favourites.

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Mmmmm, no member of my family can live without these! They are rich in monounsaturated fats, high in vitamin E which fights free-radical damage, they boost the immune system, keep skin nourished, youthful and glowing. They boost your good cholesterol (HDL) and reduce the bad type (LDL) They are so easy to add to you menu in smoothies, dips, spreads, dressings and spread over sourdough toast.

Get more avocado in your diet with this Chicken Burrito recipe or with this Hearty Sweet Corn and Black Bean Quesadilla or this cleansing salad.

Brenda Janschek - Clean Burrito Feature

Extra Virgin Olive Oil

Olive oil has high levels of monounsaturated fat which is great protection against heart attacks, and may protect against strokes as well, It has important antioxidant and anti-inflammatory properties. Oleic acid present in olive oil may protect us against certain cancers as well. Always look for extra virgin, cold-pressed, and unrefined varieties. Drizzle over this Super Cleanse Salad, use it to roast your vegetables, or make this exotic Middle Eastern Spiced Chickpea Rice.

Brands: I love this cold pressed Australian olive oil or Cobram Estate.

Super Cleanse Salad mixed 1

Coconut Oil

Coconut is high in saturated fats “But what’s interesting about coconut oil is that it also gives “good” HDL cholesterol a boost. Fat in the diet, whether it’s saturated or unsaturated, tends to nudge HDL levels up, but coconut oil seems to be especially potent at doing so”.  Plant based oils also contain anti-oxidants and other healthful substances which contribute to overall health. Coconut oil’s fatty acids are particularly wonderful at improving brain and memory function.

My favourite way to use it is in my vegan, paleo treats or no-bake treats. Whilst the extra virgin varieties are preferable because they are less refined with more health benefits, my family find the taste of extra virgin taste too strong, so I opt for virgin coconut oil to suit their palette.

A teaspoon of coconut oil is great to pop into your tea to ward off sugar cravings, delicious in healthy treats and great to cook with.I mix my pure essential oils with olive oil or coconut oil and use it on my skin as a moisturiser as well!

Get more coconut oil into your diet with my gluten and dairy-free Raw Cacao Balls ,  Brownie Cake Squares, or Home-made Granola.

Brands: I love this Topwil Organic Coconut Oil or the Macro Virgin Coconut Oil.

Brenda Janschek - Raw Cacao Balls

Other Delicious Fats

There are many sources of healthy fats and oils which I love:

  • For sautéing and baking, try butter or ghee (clarified butter).
  • I love oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed but they are best used unheated in sauces or dressings on top of salads, veggies or grains.
  • Macadamia oil has a delicious nutty, buttery flavour which is great for pan frying fish, baking cakes and slices, and in salad dressings.
  • Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini.
  • Other whole foods containing good fats are olives and coconuts, along with wild salmon, sardines and pastured or organic eggs.

Experiment with these healthy fat sources and see which work best for you and leave you satisfied.

When selecting oils, buy the highest-quality organic products you can afford, since cooking oils are the backbone of so many dishes. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.


Bren x

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