One of the most common mistakes people make with their health lies in their fear of fat. While there are plenty of reasons to avoid the “bad” fats, such as trans fats and hydrogenated oils, there are just as many reasons to consume the “good” fats, like the essential fatty acids (particularly Omega-3s) and polyunsaturated and monounsaturated fatty acids (aka PUFAs and MUFAs). But how to tell which are good and which are bad? Here’s some help…

Bad Fats

• trans fats (in fast food, fried food, and industrially processed & packaged foods)
• hydrogenated oils (margarine)
• vegetable oils (soy oil, corn oil)
• vegetable shortening (Crisco, Trex)

Good Fats

• extra virgin olive oil
• flax seeds and oil
• pumpkin seeds and oil
• hemp seeds and oil
• chia seeds
• walnuts
• almonds
• avocado
• virgin coconut oil
• sesame seeds and oil
• wild-caught cold water fish (salmon, mackerel, sardines, etc.)
• hazelnuts and oil
• pastured (grass-fed) beef and eggs and butter

Health Benefits

• Lower blood pressure
• Improve joint health
• Support brain function
• Anti-inflammatory, particularly for sufferers of arthritis and asthma
• Improve metabolic function and support weight loss
• Balance blood sugar

With all of this in mind, I made a deliciously fatty raw dessert a few days ago - one you can consume and feel good about. It contains cashews and walnuts, both of which have a wonderful amount of essential fatty acids. Cashews get a bad rap - everyone assumes they are full of fat and therefore unhealthy. While all nuts and seeds contain a large amount of fat, cashews in particular are made up of monounsaturated fats (MUFAs, remember?) - the same fatty acid found in olive oil. Of course, they are nutrient-dense, so you only need a small amount to get all that good stuff into your system.

That’s why I made some individual cream tarts. Pretty, right?

In addition to the cashew filling, the crust is made of walnuts, full of omega-3 fatty acids, that all-important healthy fat that our Western diets so often lack. Instead of downing fish oil, try some other sources, like walnuts, flaxseeds, or chia seeds. A dessert that’s good for you - how delightful!

Raw Cashew Cream Tart

by The Particular Kitchen

Prep Time: 15 mins + 1 hour chilling time

Cook Time: 0 mins

Keywords: raw blender dessert gluten-free soy-free vegetarian wheat free

And just for fun

I posted this on my Facebook page the other day…

1. The Japanese eat very little fat and suffer fewer heart attacks than Americans or Brits.
2. Mexicans eat a lot of fat and suffer fewer heart attacks than Americans or Brits.
3. Africans drink very little red wine and suffer fewer heart attacks than Americans or Brits.
4. Italians drink a lot of red wine and suffer fewer heart attacks than Americans or Brits.
5. Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than Americans or Brits.

CONCLUSION:
Eat and drink what you like. Speaking English is apparently what kills you.

Original Article

Green leafy vegetables are some of the most nutrient-dense foods on the planet and feature heavily in my detox program. I love how easy they are to use in all kinds of dishes, as well as all the different varieties. It’s great to visit friends and family abroad and discover the types of green leafies available in their parts of the world. Where here in South West London, our local farmer’s market usually sells about 4 different varieties of cabbage, spinach and perhaps some Swiss chard, over in New England in the States, you can get all of those plus dandelion greens, collards, mustard greens, etc etc etc. If we’re lucky, we can find some bok choy and tatsoi, and in the summer of course we’ll get rocket (aka arugula), lamb’s lettuce (aka mache), and watercress.

That’s a lot of greens!

So, how do you incorporate all that leafy goodness into your daily meals? Here’s some suggestions:

• Green Smoothies. The sneakiest way to incorporate these veggies into your diet. Spinach is the default because its leaves are soft and sweet enough that the flavor won’t overpower any of the other ingredients in the smoothie.
• Salads. A no-brainer. But try stepping out of the lettuce department and into something a bit more daring. A massaged kale salad can be a wonderful thing and really forces you to practice chewing (something we tend to forget about when we’re hurrying through our meals).
• Stir Fries. One of the easiest meals to cook for yourself just got healthier - adding in a few leaves at the last minute takes no time. They wilt down so fast in a hot skillet that you’d barely notice they’re there. Try it next time you break out your wok.
• Soups. In much the same way that they can hide inside a smoothie, greens can go undetected in all sorts of soup. Of course, you can really go for it and prepare a totally green soup. Or you can simply stir through some shredded kale at the last minute.
• Wraps. For the more robust leafy greens, like collards and dinosaur kale, try using them as a wrap instead of a tortilla or pita bread. Best of all, they provide a crunchy edge to the wrap, making them a perfect compliment to softer fillings.
• Curries. One of my favorite simple Indian curry dishes, dal, always tastes better with a handful of spinach stirred through. So simple to do!
• Pesto. While basil is the classic leaf in pesto, you can create all sorts of alternatives using different herbs and green veggies. My spinach and walnut pesto is delicious, or you could try making a version using either parsley, mint, or cilantro. Plenty of options and all fantastically green.

So I prepared this simply sauteed dish using the purple broccoli, leaves and all. You could make this using any leafy greens you like - the flavors are divine.

Original Article

What’s the one thing that got you out of bed this morning? A piercing alarm? A beam of sunshine through your curtains? A drill on the road outside?

For me, it was the prospect of a warming breakfast - this cold weather is not particularly motivating. Give me a bowl of something warm and a mug of something boiling and I’m up and about. I have mentioned before about oatmeal - making it fun and interesting, rather than a bowl of blah. But admittedly, I haven’t had oatmeal for breakfast in ages. Probably since around the time I wrote that post.

No, I’ve moved onward and upward to something better. Something that will guarantee plenty of energy to last you until lunchtime. Something that won’t weigh you down.

I’m talkin’ about QUINOA!

The best part about having quinoa for breakfast is the preparation. You can cook up a huge quantity on monday morning, and have plenty of leftovers to keep in the fridge for the rest of the week. Simply reheat a serving on the stovetop (or not - cold quinoa is yummy too!)

Another added bonus is that it is a gluten-free grain as well as containing protein.

Breakfast Quinoa

Pictured above: this morning’s bowl, featuring reheated quinoa (which was cooked on monday with raisins and cinnamon), a chopped up cox apple, some ground flaxseed, and a drizzle of maple syrup.

The particulars:

• 1.5 cups quinoa
• 3 cups water (you may need a little bit more) - could also use milk here, but won’t keep as long in fridge
• optional: raisins, cinnamon, brown sugar, raw honey, other dried fruits, nuts, spices, etc.

1. Put your quinoa and water in a large pot and bring to the boil. Once boiling, reduce heat to simmer and leave for 12-15 minutes or so. Stir every once in a while, and add more water if necessary. Cooked quinoa will be light and fluffy, sort of like couscous.
2. Eat a portion (1/2 to 3/4 cup) right away and leave the rest to cool. Once completely cooled, put into an air-tight container and store in the fridge for up to one week. Heat individual servings with a splash of hot water or milk on the stovetop for 5 minutes. Or simply eat cold with a splash of milk or yogurt!

Toppings:

Give any of these a try once you have your bowl of quinoa.

• chopped up apples with raisins, cinnamon/cloves, and a drizzle of maple syrup or raw honey
• blueberries/raspberries/blackberries and yogurt (best with cold quinoa)
• shredded coconut, banana, and cacao nibs
• almond butter and berries
• dried cranberries or goji berries and toasted almonds

Original Article