Which fats are good for the health?

Not all fats are bad for your health, the key is to know which ones are good for you!

The best oils:

Omega 9 – Olive oils, avocados, goose and duck fat
Omega 3 – Nuts, rapeseed and camelina oils, fatty fish such as salmon, tuna, herring, anchovies and mackerel

Warning:

Flaxseed oil is not mentioned as it is a very fragile oil and can become easily toxic

Benefits of oil :

Omega 9 protects your heart and vessels
Omega 3 have powerfully anti-inflammatory properties

Tips to consume good fat :

Have 2 tablespoons per day of COLD pressed oil (unheated) daily – Oils when heated lose all its good properties
Eat fish at least twice a week
Try and buy organic oils if possible, extra virgin and cold pressed
Always keep walnut, rapeseed and camelina oils in the fridge
Have a good quality raw butter daily – it helps in the good functioning of your intestine

No need to cut back on good fats!

They are essential for our health!

What can be a source of good fat?

Eat Avocados!

One of the best fruits which contains good fats is avocado. A simple way of eating avocados is to make a guacamole. A simple guacamole would consist of:

2 ripe avocados
Juice of one lemon or lime
One small onion finely chopped
Pinch of salt and pepper
1 x ripe tomato – seeds removed and finely chopped
Optional: a few twigs of coriander finely chopped

Mix all the ingredients together to make a nice paste, and use as a dip with tortilla chips

Tips to store guacamole :

Avocados will start oxidizing as soon as they are cut open and turn brown very quickly. Here are some tips how to store your guacamole to stretch it out longer!

Transfer the guacamole into a container and cover with plastic wrap
Press down the plastic wrap and squeeze out any air pockets – this is important to ensure that no air is trapped inside
The entire surface of the guacamole must be covered with plastic wrap
This will keep the guacamole from turning brown
If properly covered, you can keep the guacamole for up to three days in the fridge without it turning brown
To recycle the guacamole if it has oxidized, you can remove the unappetizing looking brown bit, then drizzle with some lemon juice, mix and serve. Oxidised avocado is still perfectly edible!