a healthy dose of fats

I ♥ fat. I really do. I’m not a fan of the hydrogenated trans-fat kind but healthy fats? Yes please. The occasional bacon fat? Definitely yes. Fat can add so much to a meal – in terms of satiety, texture (crispy, smooth, etc), and because, well, it just tastes good.

Our body also needs fats (in moderation). Why do we need fats?

  • required for some vitamins to be absorbed (Vit D, E, K & A)
  • help to maintain cell membranes
  • needed for growth and development – throughout life
  • source of energy
  • omega-3 fatty acids can help control inflammation – which helps in disease prevention and over-all health

Ready to eat some good fats?

Crispy Salmon with Avocado & Grapefruit Salad adapted from Bon Appétit. Serves two.

  • 1 Tbsp grapefruit juice
  • 1 Tbsp orange juice
  • 1 Tbsp lemon juice
  • 1 Tbsp greek yogurt
  • 1 clove garlic, minced
  • 1 Tbsp olive oil
  • 2 salmon filets
  • 1 head bibb lettuce
  • 1/2 english cucumber, thinly sliced
  • 1 grapefruit, segmented
  • 1/2 avocado, sliced

Mix together citrus juices, greek yogurt, garlic and salt & pepper. Set aside. Heat oil in pan until hot. Season salmon with salt & pepper. Sear salmon, skin side down for about 6 minutes, flip over and heat until cooked through, about 4 more minutes. Assemble lettuce, cucumber, grapefruit and avocado. Drizzle with dressing.



Filed under fats, fruit, great meals, Recipes, salad, Uncategorized, vegetables

6 responses to “a healthy dose of fats

  1. Molly

    mmm my favs are avocados and peanut butter (obviously) SO good! I feel like anything that has avocados is just THAT much better!

  2. Thanks for posting – that looks soooo good. I never used to like avocados, now I can’t get enough.

  3. Oh how I wish I liked Salmon! I only like certain fish like halibut, sea bass and swordfish.

  4. savoringsarah

    HOLY YUM, girl!! Looks to DIE for.

    It is nearly impossible to find FRESH salmon in my area this time of year 😦 so I will eat my healthy fats vicariously through you!

  5. emily, that salmon is beautiful! i am trying my hand at pork chops tonight. i will let you know how it goes.

    p.s. i seriously jumped up and down after i got off the phone with you — i am so excited for ca!

  6. Chelsea Ward

    What a beautiful meal! I love salmon because even though it’s delicious with seasoning and glazes, it’s just as tasty with only olive oil, salt, and pepper.

    My favorite fats are typically those found in nut/nut butters.

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