Lifestyle,  Real Foods

Healthy Fats and How to Use Them

For the record, industrial oils are not healthy fats. Canola oil, sunflower oil, vegetable oil, cottonseed oil, peanut oil, and corn oil aren’t good for human consumption and can cause many health challenges as explained in this article.

Below is a list of healthy fats. I’ve used a majority of them so I also have some insight into good ways to use them on regular bases.

If you don’t already use them, consider trying some with a meal a day. Healthy fats are essential to hormone health, the brain, the absorption of vitamins, and also help with maintaining blood sugar, stable energy, and mood.

Coconut Oil

So many mentions of coconut oil out here in these internet streets.

  • Use it for defense against a cold by simply taking 1 tbsp 3x a day
  • Shorten your period by cooking with it and taking 2 to 3 tbsps a day
  • Heal breakouts on the face by wearing it as a mask while you shower
  • Fry eggs and plantain with it. Not together unless you like them like that
  • Add a tbsp to a cup of coffee for an extra boost of energy
  • Oil pull with it by swishing it around in your mouth between 10 to 20 minutes in the morning
  • Rub it on your feet for peeling skin and crusty heels that can be caused by a fungal infection

Organic Lard

Yeah, people don’t usually see this one coming. I L.O.V.E organic lard! I usually find organic lard at the health food stores like Sprouts, the local natural foods co-op, or whole foods.

  • Use it to fry chicken for crispier chicken skin
  • Use it took cook coconut flour pancakes – it only takes a tbsp or 2
  • Get more vitamin D in the winter by using it to cook skillet meals

Beef Tallow

I gather some by cooking grass-fed grown beef and saving the fat in a jar. It has a tasty flavor.

  • Fry eggs and sweet potato hash in a tbsp or two
  • I like adding a few tbsps to tomato sauce I cook in a saucepan I make for squash and paleo lasagna
  • Add some to a small pot of water, pink salt, and seasonings like garlic, pepper, onion, parsley, cayenne, and chives. Let it simmer for a while and sip if you catch a cold or need something warm and soup like
  • Add a bit to cauliflower mash to add some flavor

Pastured Raise Butter

Kerry’s Gold is where it’s at.

  • Fry eggs, pancakes, and kale in butter
  • Melt on a steak or beef burger
  • Add a few tbsps to broccoli or any other vegetable
  • Blend into coffee
  • Make coconut flour butter biscuits by adding a melted tbsp to two tbsps of coconut flour and 1 tbsp of coconut milk; mix with a fork and bake for 10 to 15 minutes

Duck Fat

Duck fat reminds me of my childhood when my great-grandfather used to surprise us with duck. It’s a delicious flavor in my opinion.

  • Can fry eggs, sweet potatoes and plantain with it
  • Sautee vegetables
  • Fry meats in it
  • Melt over vegetables

Olive Oil

Do you really need tips here?

  • Mix a 1/2 a tbsp or less with apple cider vinegar and seasonings of your choice to have over a salad
  • Do not cook olive oil as it burns at lower temperatures than oils mentioned above

Other healthy fats you should check out

  • Avocado
  • Avocado oil and avocado oil mayonnaise – use this oil as a salad dressing also
  • Macadamia nut oil
  • Red Palm Oil
  • MCT Oil – be very, very careful with this one. Too much and it’ll run right through you
  • Ghee
  • Coconut butter

 

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