Food Focus for November

Oils and Fats

Not all oils and fats are created equal. Heavily processed, hydrogenated, “trans” fats and oils that are used in prepared, packaged foods can be extremely damaging to the body. However, fats and oils from whole foods and other high-quality sources can steady our metabolism, keep hormone levels balanced, and nourish our skin, hair and nails. Our bodies also need fat for insulation and to protect and hold our organs in place. A healthy percentage of high-quality fats in a meal help slow digestion and the absorption of glucose which leaves you full longer.  When there are excess fats and oils in the diet, especially heavily processed fats, symptoms can include weight gain, skin breakouts, high blood pressure, liver strain and an overall feeling of mental, physical and emotional heaviness. Signs of insufficient high-quality fats are brittle hair and nails, dry skin, hunger after meals and feeling cold. There are many sources of healthy fats and oils such as: 

 For sautéing and baking, try coconut oil because it does not break down when used at high temperatures. 

 When sautéing foods at moderate temperatures, try organic extra virgin olive oil. Good words to look for on the label are organic, first-pressed, cold-pressed, extra-virgin and unrefined. Words to avoid are expeller-pressed, refined and solvent extracted.
 Oils like flaxseed, sesame, toasted sesame, walnut and pumpkin seed are best used unheated in sauces or dressings on top of salads, veggies or grains. 

 Other healthy fats are found in whole nuts and seeds and in their butters like almond butter or tahini. 

 Whole foods such as avocados, olives and coconuts are great sources of healthy fat, along with wild salmon and omega-3 and omega-6 organic eggs. 

Recipes of the Month: 

Savory Tahini Sauce Prep time: 5 minutes Yield: 1 cup 

Ingredients: 

1/2 cup tahini 

1/4 cup water 

3 tablespoons lemon juice 

2 tablespoons tamari 

2 tablespoons maple syrup 

1-2 cloves of garlic

pinch of cayenne pepper (to your taste) 

Directions: 

1. In a bowl briskly whisk together the tahini and water until combined. It will look separated at first: just keep whisking! 

2. Add remaining ingredients and whisk until combined. 

3. Adjust flavors to your taste. Add additional water if you want it thinner. 

4. Serve over grains and greens. 

Note: Tahini sauce keeps refrigerated for up to one week. 

Avocado Dip 

Prep Time: 3 minutes Yield: 1 cup 

Ingredients: 

1 large peeled and pitted avocado 

2/3 cup plain yogurt, goat yogurt or coconut yogurt 
freshly squeezed lemon

a dash of cayenne pepper, sea salt, and black pepper 

Directions: 

1. Mash avocado with a fork until very smooth. 

2. Add yogurt, lemon, & cayenne. Blend until smooth. This may be done in a food processor, in a blender or with a fork. 

3. Add sea salt and fresh black pepper to taste. 

4. Serve chilled with mixed raw vegetables. 

Note: Best made a maximum of 1 hour before serving.