9 Delicious Recipes Made With Healthy Fats
When it comes to fat, quality matters more than quantity. Since fat is something our entire bodies need -- especially our brains -- cooking with healthy fats is a simple way to ensure proper nutrition. The bonus: Fat makes food taste better!
Overview
When it comes to fat, quality matters more than quantity. Since fat is something our entire bodies need -- especially our brains -- cooking with healthy fats is a simple way to ensure proper nutrition. The bonus: Fat makes food taste better! The three healthy fats that I use are grass-fed cultured butter, avocado oil and MCT oil. These nine recipes liven up everyday ingredients like cauliflower and lemons, offer great grain-free alternatives for dessert and more.
Grass-Fed Cultured Butter
Standard butter is made from fresh cream, but cultured butter is made with fermented cream. This means that it has probiotics, which you need for a healthy immune system. Because these good guys can get destroyed when cooked, in two of the following recipes I only heat the butter to the point of melting.
Related: The 6-Week Spring Shred Challenge With Anna Victoria
Avocado Oil
This neutral cooking oil is an excellent replacement for common choices like canola, vegetable or grape seed. Avocado oil is high in monounsaturated fatty acids, which regulate cholesterol and help combat inflammation.
Related: 26 Things You Didn't Know About Avocados
MCT Oil
Still on the rise in terms of popularity, MCT oil is a concentrated form of coconut oil that is much higher in medium-chain triglycerides (MCT). MCTs bypass the liver for digestion and provide direct fuel for the brain. Because this oil has a low smoke point, I use it in colder applications.
Related: The Pros & Cons of 16 Different Cooking Fats and Oils
Paleo Charred Lemon Skirt Steak Salad (avocado oil)
Charred lemon dressing is simple to make and unusual yet familiar in taste – and it works as both a marinade for the steak and a dressing for the salad. Skirt steak is used because it's a less expensive cut and more appropriate for an everyday meal; the marinade helps soften this otherwise-tough piece of meat. The avocado oil allows the lemony flavor to shine through.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Vegan and Paleo Smoky Whole Roasted Okra (avocado oil)
Okra has riboflavin, calcium, zinc, vitamin B-6 and a pretty yucky texture, according to most people. When you cut into okra, the cutting creates a "slime" that's a useful thickener for stews like gumbo. But since that texture may be unappealing, I roast them whole, which keeps them slime-free. Eating it this way changes most people's opinions about okra!
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
High-Protein Gluten-Free Cornbread (avocado oil)
Not only does this cornbread have a big hit of protein by way of cottage cheese and buttermilk, it also has two cups of veggies and no wheat. The end result is incredibly moist and high in protein, and high-fiber coconut flour replaces the binding nature of gluten. I like to bake it in a loaf pan so that I can use it for sandwiches. The avocado oil adds moisture and won't overpower the yummy corn flavor. I use sprouted corn meal because it's more nutritious, but unsprouted also works fine.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Paleo Chimichurri Chicken (MCT oil)
Chimichurri sauce is an easy way to pack more fresh herbs into your diet. You can use nearly any herbs, from parsley to purslane. The sauce acts first as a marinade for the raw chicken, then you add MCT oil and use the remainder as a dip for the cooked meat.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Vegan and Paleo Raspberry-Mustard Rainbow Carrots (MCT oil)
Glazed carrots are a common side dish that I love to jazz up with less-common ingredients. I use rainbow carrots for the additional antioxidants compared to regular orange ones -- and because they provide such a bright color to the dish. MCT oil adds richness and also helps keep your body in a ketogenic state, despite the high carbohydrate content of the carrots.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Vegan and Paleo Fig-ocado Pitaya Smoothie Bowl (MCT oil)
The creaminess of this smoothie bowl belies its nondairy ingredients: It gets its unctuousness from avocado and MCT oil. Quick to prepare, it's a great breakfast or snack that's more filling than a standard smoothie bowl.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Paleo, Gluten- and Grain-Free Cookie-Dough Truffles (cultured butter)
There's no risk of salmonella in these cookie-dough truffles because they don't contain eggs. They also don't contain any gluten or grains! They're a healthier alternative -- and a very rich one; one truffle is the perfect serving size. Cultured butter gives the dough its creaminess and keeps the chocolate coating from being too firm to crack your teeth into. The only work here is in the rolling and dipping -- no baking involved.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Gluten-Free Buffalo Cauliflower Tots (cultured butter)
Buffalo cauliflower has been trending for a while now; you simply cook cauliflower florets and add a buffalo sauce. The results bear a resemblance to chicken wings -- minus the chicken, of course! Those are great, but they aren't really filling. With this recipe I add a fun step: making the cauliflower into a tater tot shape. The end result is worth the time it takes because you have a treat reminiscent of childhood, but much better for you.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
Paleo Cobbler Baked Apples (cultured butter)
Baked apples are a simple dessert for any time of year, but they don't generally elicit too much of an audience. I spruce them up with a quick cobbler topping that gives them crunch and flavor. This high-fiber, gluten- and grain-free dessert is a perfect alternative to a heavy apple pie or cobbler.
Related: See Complete Recipe and Nutritional Info in LIVESTRONG.COM's Calorie Tracker
What Do YOU Think?
Have you tried cooking with any of these three healthy fats? What's your favorite recipe that includes one of these fats? Which one of these recipes will you try tonight? Let us know how your recipe turned out by leaving a comment below!