Fat...it's not all bad.

We have grown so afraid of consuming fat in today's dieting world that we don't know how much or how often we should really consume it. Some people have become so fearful of it that they cut it out completely. We need fat, we just need to get it from the best sources for our body.

Why do we need fat?

Fat gives us energy, is helps us absorb nutrients, it lubricates our joints and protects our muscles. It regulates all the natural cycles of the body and best of all it releases endorphins. When you look at fat like this, you cannot afford to avoid it any longer. Fat free diets may result in loss of a menstrual cycle, early osteoperosis, reduced hair growth, low absorption of vitamins and fatigue. 

So, which fat do we want and where do we get it?

Look for the natural choices and you are usually off to a good start: nuts, seeds, avocado, eggs and oily fish. These good fats are a source of essential fatty acids, including omega-3, omega-6, and omega-9 fatty acids. The omega-3 fats have gained the most attention by researchers due to their anti-inflammatory action and positive effect on blood cholesterol levels. 

Oils: When cooking choose coconut oil or a little real butter as these are stable when heated. If using oil on salads choose cold pressed flax or olive oil. Go to your health food shop and browse your options. 

Which fats should we avoid?

We want to avoid crisps, cakes, pastries, too much cheese, pizza, ice cream, chocolate... 

These foods often contain trans fats and hydrogenated fats which have been treated to make them create certain textures or lengthen shelf life.  The body does not recognise these and uses them as if them as if they were a healthy fat - this may lead to a hardening of the cellular wall and affect healthy cellular activity.

Below I have a recipe for almond milk and date, flax and almond energy balls with the pulp that remains!  Start your journey back into fats with these healthy recipes.

Almond Milk

Use 1 part almonds to three parts water. Or less or more depending on how creamy you want it.

1 cup almonds
3 cups water
1 piece muslin/cheese cloth

Soak the almonds in water for about 8 hours. Place the almonds and room temperature water in a food processor. Blend until water becomes milky and all almonds are pulverised. Take a container and drain the almond milk through the muslin and squeeze until all the creamy-ness is in the milk. It is that easy. You can store this in the fridge for up to three days in a sealed container and use it in cereal, tea, shakes and smoothies. Banana, honey and almond milk is a lovely one, good energy, healthy fat and scrumptious.

Flax, Date and Almond Energy Balls

Almond Meal - 2 cup
Dates - 1 cup
Coconut Oil - a few tablespoons
Flax Seed - a few tablespoons

Ok, this is easy and you can play around with amounts depending on your preference. You can use the almond meal left over from the almond milk process or blend up some almonds seperately for a higher fat/energy boost (always soak them first).

Start by blending the dates up to make a paste, I use the smaller fitting that slots on the tabletop blender, you may have to experiment with your own tools. Remove the date pulp and put in a mixing bowl. Add the almond meal and mulch it all together with your hands. This is messy and I usually add the coconut oil while my hands are still covered in this gunk and get it all over the bottle. I add coconut oil so the balls solidify nicely in the fridge. I then add the flax seed and roll the dough-like mixture into balls.

Whack them in the fridge for a few hours and you can start to eat them in moderation. you need to leave them long enough that the flax has absorbed the coconut oil and is soft and digestible. Full of wonderful good fat and energy, perfect before the gym or before you leave the house in the morning. 

Josie

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