Healthy Fats

Discussion in 'Recipes' started by rachel., Jul 10, 2006.

  1. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    I'm in need of some recipes (particularly things I can bring to work) that incorporate a lot of healthy fats. I need to increase my fats without adding a lot of carbs.

    Also, I'm allergic to nuts.

    I dont know how else to use olive oil other than in salad dressing and when cooking my eggs in the morning (I have no choice over what is made at dinner). I have avocadoes and cheese as well... but I noticed I had 37g of sat. fats today (which I cant say is good...?)

    So any suggestions would be greatly appreciated :clap:
     
  2. christie

    christie Senior Member

    8,411
    150
    63
    nuts
    natty pb


    hahaha opps :oops: :ninja:
     
  3. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    :lol: no worries

    any other takers?
     
  4. Sarawithanh

    Sarawithanh Banned

    7,643
    102
    0
    doesn't FLAX have fats? :-\

    grind it and sprinkle on salads or take the pills or put in oatmeal or protein shakes...

    I think - somebody correct me if I'm wrong...

    ANd

    SALMON is LOADED with healthy fats :-D
     
  5. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    had salmon tonight and tuesday's planned lunch :cool:

    Is it ok to get ground flax seeds AND take fish oils?
     
  6. CraveMuscle

    CraveMuscle Active Member

    2,533
    20
    38
    coconut oil - has saturated fats but also has medium chain triglycerides.
     
  7. strongchick

    strongchick Well-Known Member

    5,314
    117
    63
    I put olive oil in my tuna.

    you can try other flavored oils: walnut oil, etc. Stir fry or make your meat with olive oil.

    You can do flax, but if you have thyroid problems I wouldn't.

    If you're using FF stuff, go to the full fat versions.
     
  8. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    thanks guys! Yeah I've been using full fat versions of everything I can. 2% cottage cheese is ok right? or is 4% a better choice?

    And I read somewhere that you should keep saturated fats around 10% of your daily intake or less. Is this true?
     
  9. ladybug

    ladybug Member

    353
    4
    18
    drizzle some olive oil on your veggies....sooooo good with zucchini, broccoli, eggplant, peppers....anything really. Of course it's great on cooked or fresh veggies...slice some tomatoes and lay them on a bed of spinach, drizzle some olive oil, salt and pepper and some mozarella if you like.....oh, the possibilities are endless...... :lol:
     
  10. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    I didn't know olive oil tasted good cold -- I never really thought of it actually lol

    I think my mom has a bunch of flavourful olive oils (red pepper infused etc) in the cupboard I'll have to try out -- maybe stick em in tuna and over some fibrous veggies :) (are tomatoes fibrous??)
     
  11. Sarawithanh

    Sarawithanh Banned

    7,643
    102
    0
    no girl, tomato is more like a fruit - high in carbs.

    fibrous:

    broccoli
    spinach, lettuces
    asparagus
    pprs
    etc.
     
  12. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    thanks chickie -- stupid oxygen is down otherwise I would have checked that list out :)
     
  13. vitagurl

    vitagurl Member

    58
    0
    6
    Are you also allergic to seeds, like sunflower?
     
  14. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    nope! is that good choice? Are they high in carbs per serving though?
     
  15. vitagurl

    vitagurl Member

    58
    0
    6
    Nutrition Facts

    Amount Per 1 oz

    Sunflower seeds, unroasted /// Almonds, unroasted

    Calories 161.6 /// Calories 163.86

    Total Fat 14.05g /// Total Fat 14.36g

    --- Saturated Fat 1.47g /// Saturated Fat 1.1g
    --- Polyunsaturated Fat 9.28g /// Polyunsaturated Fat 3.46g
    --- Monounsaturated Fat 2.68g /// Monounsaturated Fat 9.12g

    Total Carbohydrate 5.32g /// Total Carbohydrate 5.6g
    --- Dietary Fiber 2.98g /// Dietary Fiber 3.35g

    Protein 6.46g /// Protein 6.03g

    Sunflower seeds obviously have more PUFAs and less MUFA's...but all and all - pretty comparable.
     
  16. rachel.

    rachel. EP Boardoholic

    661
    4
    18
    wow! Thank you so much vitagirl! :love:

    would you possibly know how much (approx.) 1oz of sunflower seeds would be? 1/4c?
     
  17. carebearstitch

    carebearstitch Well-Known Member

    1,488
    35
    48
    You could put some olive oil and seasonings on vegetables and then grill them. Grilled red peppers and japanese eggplant are delicious. :love:
     
  18. vitagurl

    vitagurl Member

    58
    0
    6
    Not sure, I just eye-ball them.

    I would assume quite a bit.

    Maybe between 1/8-1/4 C.
     
  19. fitmommy

    fitmommy undie avi?...I think not.

    2,697
    67
    48
    Avocado, mmmm :p
     
  20. BlueTuna

    BlueTuna Fish Aficionado

    157
    3
    18
    Tahini is another source of good fat. As is avocado oil which is great on salads.
     

Share This Page