Soups, smoothies, salads + healthy fats

Have you wondered if fats are good for us or not? For a long time, we have heard that fats are bad for us – would you agree?

Today, we know much more about them and have come to understand that there are healthy fats that are vital to maintain good health. Healthy fats do amazing things for our body and health — such as to support our immune system, helping us feel full, making us less prone to coughs and colds and keeping our skin supple, soft and hydrated.

A critical of aspect of healthy fats is that they really help to improve brain function — great for those long daily meetings or exams.

Healthy fats are also known as antioxidants which are the same “good guys” that we find in blueberries that help to ward off the effects of toxins (medications, alcohol, smoking etc.…) and general wear and tear on the body. They are known to be beneficial for those who have type 2 diabetes by making cells more receptive to insulin (refer to last week’s article). So, you can see why it is so important to make them part of our diet. The Mediterranean diet includes many healthy fats and is often a diet that is recommended by academic studies for a healthy lifestyle.

We find these fats in foods such as salmon, sardines and anchovies as well as nuts, seeds and oils (extra virgin olive, walnut and avocado oils) that are all great sources of healthy fats. If you are not sure where to start, it really could not be any easier. Here are three simple ways in which we can include more healthy fats into our diets that do not necessarily require hours of cooking or prepping!

1. One idea for a simple nutritious and healthy meal is a salad – add healthy fats with some grilled salmon to a mixed salad, sprinkled with some chopped nuts and seeds, topped with a lemon juice and olive oil dressing — all ready in minutes. You can have fun by using different oils such as walnut or avocado oil as this will also add that little extra flavor and goodness that your body will thank you for!
2. If you are someone who really enjoys smoothies, another great way to incorporate those healthy fats is by adding ½ an avocado — it will give your smoothies a creamier texture. It will also help to reduce those snacking urges you might get during the day as they are a great source of protein which is known to keep hunger at bay with the added bonus that avocados help to improve cholesterol levels.
3. Lastly, soups, they are so easy to make and can be eaten all year round, hot in the winter and cold in the summer. I love sprinkling some chopped nuts and seeds on top of your favourite soup, as not only are you increasing your intake of healthy fats and loading up with fiber and magnesium, which can help to lower high blood pressure.

What better way to end a meal than with a little sweet treat, this avocado chocolate pudding is truly one my favourites, it’s so easy to make and truly decadent!

Send your nutrition questions to susan@susanalsembach.com