Written by Part 3 of the Fat series (read part 1 and 2 if you haven’t already) will entail some deeeeelicous recipes to fight this Fat-Free-Is-Better nonsense. I was a victim at one point too of the demonize fat propaganda.
The top label is fat free... not sure how it's healthier...
No more! Do not be afeared of the fat!
Free from Fat-Free!
(I apologize for the lack of pictures. I did not plan ahead on this one.)
Thai Peanut Chicken (courtesy of my sister-in-law)
Ingredients:
3 cloves of garlic, minced (or more if you’re concerned about vampires)
2 TBS soy sauce
1/3 cup creamy peanut butter
1/4 cup coconut milk (light or regular. Don’t worry, coconut-haters, you can’t taste it.)
1 cup green salsa (tomitillo salsa.)
Juice of 1 lime
2 tsp of red curry paste (or more if you like it a bit spicier)
1-2 lbs of chicken
1-2 crowns of broccoli, chopped up
Couple of fistfuls of cilantro, chopped (or ripped up if you’re lazy like me)
-Mix the first 7 ingredients in a bowl until smooth, creamy and saucy.
-In a slow cooker or crockpot, place the chicken in and cover with the sauce.
-Cook on low for 6-8 hours.
-20 or so minutes prior to serving, dump in the chopped up broccoli and stir in.
-Serve over rice (or other grain of choice) if you want. And top with cilantro. (the cilantro MAKES the dish, so don’t skip it!)
This dish has become a staple in the Reed household. I love it because there’s a good dose of healthy fats including medium-chain fatty acids (MCT) which are found in coconuts. MCTs received a lot of hype not too long ago because the body seems to prefer to burn the fat as opposed to store it. (there’s some research out there if you’re interested) But don’t get too excited; they’re not a free pass, they still get stored just like any excess energy source ingested. I like the fats in coconut more for their antibacterial, antifungal and immune system support. Steve loves it because it tastes quite amazing.
He's happy because Broccoli gets eaten and not him
Egg Rolls, Literally
6-8 eggs, beaten (or more if you’re feeding a lot of people)
Couple of cups of veggies, chopped (we like peppers, onions, garlic, maybe zucchini and black beans)
Some sort of spraying oil (preferably olive over canola)
Salsa (we prefer my mom’s) and maybe some cheese (if you like that) and diced avacados
- In a large frying pan, saute the veggies mixture, add whatever seasoning you like. I use chili powder, paprika and cumin.
- In a small pan (smaller the better) spritz some oil on it (I like the spray oil as it coats the pan more evenly), cover the pan with about an 1/8 inch of eggs. Cook mostly through and then flip in like a pancake. Continue creating egg pancakes until all the eggs are gone.
- To serve, take an egg pancake, spread a large spoonful of veggies on the egg (like a burrito) and top with salsa, avacado or whatever you want and roll it up.
Egg rolls, get it? No eggsaggeration… Sorry, I couldn’t resist.
Chocolate Avocado Pudding
2 ripe avocados
5 TBS cocoa powder (there is a dark chocolate powder out there, that’s good too!)
3 TBS honey or 6 dates, pitted
2-3 TBS of milk-o-choice (cow, coconut, almond… hemp…whatever)
1/2 tsp vanilla extract
-Blend all the ingredients in a blender or food processor.
-Eat.
Ok, I know that sounds a little iffy, but I’ve tried it and it’s pretty good, which is saying something as I loath avocado. This makes me sad because avocados are loaded with plenty of PUFA and MUFAs that help lower inflammation, help reduced LDL and the fats help the absorption of nutrients and vitamins (like vitamin E, which just so happens to be in avocados).
Eat your fat. It will make you stronger, healthier and it makes food taste good, thus making you happy.
Strong Girls eat fat
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