Friday, July 14, 2023
Fat tastes good!! PERIOD! Humans like the taste of fat and it really adds that dimension of taste and flavor that keep humans satiated.
There are several types of fats, each with its own chemical structure and characteristics. Here are some of the main types of dietary fats:
Polyunsaturated Fats: Polyunsaturated fats include omega-3 and omega-6 fatty acids. Omega-3 fatty acids are found in fatty fish (such as salmon, mackerel, and sardines), flaxseeds, chia seeds, and walnuts. These fats are essential for the body and play a role in brain function, inflammation, and overall health.
Monounsaturated Fats: Monounsaturated fats are found in foods like olive oil, avocado, nuts (such as almonds, cashews, and peanuts), and seeds. They are considered heart-healthy and may help lower LDL cholesterol levels.
Of course, a diet based on whole plant foods would consist of the healthiest fats for humans which is unsaturated fat.
Here are some examples of healthy unsaturated fats commonly found in whole food plant-based foods:
My weekly go-to is my Cashew Sour Cream that I use as a butter replacement for savory dishes. If you have a dish that you would slap on a pat of butter to give it that oh-so-good-and-satisfying flavor, I use my delicious Cashew Sour Cream recipe for it. It’s so good and the regular meat and dairy eaters in your life will enjoy it as well.
Flaxseeds and chia seeds can be used as a thickening agent or as an egg substitute in recipes.
Ground flaxseeds are great to add to baked goods such as muffins, bread, or pancakes for extra fiber and improved consistency.
Hemp seeds can be made into an alfredo-type sauce that is so good over whole wheat or chickpea pasta. Sesame seeds are good to cook with and add to rice and stirfry dishes for extra flavor and pumpkin and sunflower seeds are a great addition to salads.
According to Dr. Michael Gregor’s Daily Dozen list, 1 serving of nuts and seeds a day is optimal for human health.
Enjoy whole olives as a snack on their own. They come in different varieties, such as green, black, Kalamata, or Castelvetrano, each offering a unique flavor profile. You can add olives to salads, grain bowls, or pasta dishes for a burst of flavor and texture. Use them for your homemade pizzas! A good tomato sauce, with some vegetables, olives and seasonings on a whole wheat pita…DELICOUS!!!
Remember to consume olives in moderation as they can be high in sodium. Look for low-sodium options if you're watching your sodium intake.
It's worth noting that whole food plant-based diets typically prioritize consuming fats in their natural, unprocessed forms rather than isolated oils or highly processed sources of fats. While fats are an essential part of a balanced diet, it's important to consume them in moderation and maintain a well-rounded approach to nutrition by incorporating a variety of plant-based foods into your meals.
Living Green Garden, Founder
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