Let’s talk fats. When it comes to dietary fats, the range of choices and opinions out there can be overwhelming. They’ve always been treated like the villains of our food story so it’s easy to feel confused and unsure about what to include in your meals. But hold up! Fats aren’t the enemy ̶̶ some fats are the unsung heroes of the culinary world and we’re here to make those fats your new best kitchen buddy.
You’ve probably heard this before, but it’s not about the amount of fat, it’s the kind of fat you’re eating that matters most. Reducing foods high in saturated fat, while eating more foods with unsaturated fats, particularly monounsaturated fats and omega-3 fatty acids, helps your heart stay happy, reduces inflammation, and keeps you feeling satisfied after meals and snacks. You’ll find these beneficial fats in plant-based goodies like olives, avocados, nuts, and seeds as well as some types of fish.
Fats are necessary and beneficial for your health and are also flavor rock stars in the kitchen. They are imperative for sautéing, frying, roasting, and baking. They add that flaky, crispy, melt-in-your-mouth goodness to everything from buttery pastry to perfectly roasted veggies. Plus, fats are flavor carriers — they make spices pop and help fat-soluble vitamins strut their stuff. You know, the ones that make your food vibrant and your taste buds do a happy dance.
When thinking about using fats in the kitchen, there are so many ways to choose beneficial fats that can nourish and delight your taste buds. It’s easier than you think, and honestly, it might just change the way you approach your meals.
- Olive oil over butter. Why settle for butter when you can have the rich, velvety goodness of olive oil? Swap out your butter for a smoother texture with a delicate, rich flavor. Drizzle it over roasted vegetables, pasta, or even just dip some bread in it. It’s that simple.
- Aim to eat oily fish. Fish like sardines, salmon, and mackerel are not only swimming in omega-3s, they also bring a hearty, savory flavor to any dish. Try to get some oily fish on your plate once a week and your taste buds will thank you.
- Cheesacado anyone? Ditch the cheese for avocado. Sounds crazy, right? But hear us out, sliced avocado adds a fresh taste and creamy texture far superior to cheese. Add sliced avocado to your sandwich or salad for an elevated experience.
- Crunch time. If you’re looking for some serious texture, try nuts and seeds. Walnuts, chia seeds, hemp seeds ̶ these crunchy add-ons will take your oatmeal, yogurt, salads, and soup to the next level. They bring a nutty, satisfying bite that will have you wondering why you ever lived without them.
There you have it. With a few small and thoughtful swaps, you can be a fat-connoisseur in no time while adding some serious pizzaz to your meal. Embrace fats, because they’re not just for your health ̶ they’re for your taste buds too.