LOW FAT. 0% FAT. 99% FAT FREE. FAT FREE. MILK WITH 2% FAT THAT TASTES LIKE REAL MILK.
My fellow Australians will understand that last reference. The labels are everywhere we turn our heads. But why the obsession with these darn fat-free labels?
I say to hell with those labels. Eating that low fat labelled cake or muffin from the store isn’t going to help you lose weight. More importantly, it’s not as healthy as it makes out to be. Heck, most cakes and muffins are just a whole lot of refined sugar so there was never much fat in them to begin with. Something is fishy.
FOOLED BY THE FOOD INDUSTRY
Fat doesn’t want to hurt you. The Food Industry isn’t health conscious and aren’t here to provide nutrition advice. They’re here to make profit through deceit. Fat is essential. But make no mistake. Some aren’t as beneficial as, again, the food industry makes them out to be.
They can’t seem to make up their mind. “Butter is good for you,” “99% fat free cake,” they scream simultaneously.
THE GOOD GUYS
You know the ones. Chia, flax, avocado, nuts and seeds. The great thing about these essential fats is that you don’t need a lot of them to receive their benefit. For example, 2 T of chia is 40% RDI of fibre, 23% magnesium, 17% calcium, 9% protein and 12% iron. Clearly chock-a-block full of good stuff. And that’s what today’s recipes are going to utilise. All aboard the fat train? Me me me!
HOLD UP, WHAT ABOUT THE KILLER FATS?
Glad you asked. They are crap. But I don’t want to tell you what to eat and what not to eat. So I suggest researching this topic in your own time. Don’t use blog posts as your scientific research. I recommend Dr. Michael Greger if you’re wanting something that’s easy to understand and straight to the point. He outlines the propaganda in a lot of studies that say animal fats and trans fats are good for us. Unbias information is what we’re after. His website is all about that.
SO I CAN’T EAT ANY OF THOSE FOODS?
Wrong. In my eyes, it’s all about balance. I’m not talking 50/50 here but I’m saying 85% of food should be beneficial fuel and 15% don’t matter. That’s what I like to aim for. Each day I get better and better. You can too. Balance is a thing and it’s great. Remember that nutritional information isn’t out there to make you fear food. It’s out there so that we can make informed decisions about what we want to be eating.
THREE AVOCADO RECIPES FOR HEALTH CONSCIOUS PEEPS
God’s gift: AVOCADO. Though I’m sharing a breakfast, main and dessert recipe, be aware that this is not a meal plan. I don’t particularly recommend eating avocados at every single meal. But sometimes that’s exactly what I do. No shame.
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AVO BENNY WITH HOLLANDAISE (2 bennies)
These are so damn good. The ultimate breakfast meal filled with essential fats, proteins and with no lack of tastiness.
2 slices Organic Toast (I use the brand Ancient Grains)
1 large Avocado, roughly smashed
1/2 t Black Salt
1/2 T Black Sesame Seeds
1/2 T White Sesame Seeds
2 c Button Mushrooms
1 T Tamari
1 t lemon
Coconut Bacon by Minimalist Baker
Hollandiase sauce (SO GOOD!)
1 c Cashews
1 Lemon, juiced
1/2 t Black Salt
1 T Nutritional Yeast
2 t French Mustard (heaped)
1/2 t Turmeric
2/3 c Water
Blend all the hollandaise sauce ingredients in a high speed blender. Done.
Slice mushrooms and cook in pan with tamari and lemon until browned
Toast the bread, top with spinach, pea sprouts, the marinated mushrooms and coconut bacon.
Use a ice cream scoop to form an egg/dome shape on top of the benedict
Pour hollandaise sauce all over and sprinkle with sesame seeds
AVOCADO SUSHI (8 rolls)
1 1/2 c Sushi Rice
1 T Rice Wine Vinegar
2 large Avocados
4 sheets Nori
Rinse rice with cold water and repeat until water is clear
Cook rice as per package and stir occasionally
Let sit for 20 minutes then add rice wine vinegar (don’t use metal)
Cover with reusable wrap and leave to cool until it reaches room temperature (don’t place it in the fridge)
Slice avocado into thick strips
Watch this video because I’m awful at rolling and double-awful at taking photos of myself whilst rolling
AVOCADO CHOCOLATE MOUSSE (serves 4)
1/2 c + 2 T Chocolate chips or shavings
2 large Avocados
3 T Cacao powder
1/4 c Plant mylk (almond, soy, etc)
1 t Vanilla Extract
1/8 t Himalayan Pink salt
1-3 t Maple Syrup or Coconut Flower Nectar
Optional: Fresh berries, whipped coconut cream and premium dark chocolate shavings
Melt chocolate chips or shavings in 15 second bursts, stir between each and ensure it doesn’t burn
Stir till smooth and set aside to cool
Place the avocado, melted chocolate, cacao powder, plant mylk, vanilla extra, maple syrup (or coconut flower nectar) and salt in a food processor and blend until smooth.
Scoop into dishing glasses
Ready to enjoy immediately or for a more mousse consistency, refrigerate for 2 hours.
Serve with berries, cream and chocolate shavings
Over to you. What’s your favourite healthy fat food? Mine is clearly anything avocado related. What about you? Let’s chat below.
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Photographers | Brenda Godinez | Brooke Lark