Maximizing the Value of Fats

I encourage my patients to set a high standard when choosing fats in their diet. Certain fats play a beneficial and important role for body and brain health.  These are the poly or monounsaturated fats we see in fish, nuts and oils such as olive and grapeseed.   It’s important to avoid the trans fats in processed foods.

A little bit of fat is necessary to keep you satisfied,  plus it helps your body absorb other key nutrients from food. For example, the lycopenes in tomatoes can be better utilized by the body with the addition of olive oil - hence, a Caprese salad. Wilted kale and other dark leafy greens can be sauteed in sesame oil to enhance the absorption of vitamins A and K. These pairings are nourishing both physically and mentally.  It’s a win-win. 

It’s true that fats have more calories per serving, 9 calories for every gram of fat versus 4 calories per gram of protein or carbohydrates.  But fats help us regulate blood sugar and certain fats can even boost fat-burning.

When you create a salad, do you opt for the fat-free Italian dressing or pour some nice quality olive oil over your greens?  Now, you may think twice about your dressing when tossing greens, lovely ripe tomatoes, some grated carrots, and some succulent chicken or shrimp to lay on top for protein.

Additional benefits of monounsaturated fats:

  1. Reduces risk of heart disease

  2. Reduces inflammation

  3. Can help with weight loss

  4. Improves insulin sensitivity

Here is one of my favorite recipes which is sure to be a crowd-pleaser. It’s easy to assemble and perfect any time of year.

Swimming Rama with Chicken

  • One Rotisserie Chicken

  • Green veggie of choice (10 oz) broccoli or spinach recommended

  • Garnishes: cilantro, chili oil, sesame seeds (optional)

Sauce

  • 1 cup coconut milk

  • 1/2 cup almond butter

  • 1 piece of ginger

  • 2 cloves of garlic

  • 1 tbsp rice vinegar

  • Crushed red pepper (to taste)

  • 2 tbsp fish sauce

How to

  • Bring large sauce pan with 1 in. of water to boil.

  • Steam veggies until soft and arrange them onto plate and drain the water

  • Place all sauce ingredients into a blender and blend until smooth

  • Remove skin from chicken and arrange onto plate. Cover with foil to maintain heat.

  • Add sauce to dry pan and heat on medium heat.

  • Add to chicken and veggies.

Enjoy! :)


Clara Barnett