Sophisticated Savories

Sophisticated Savories

Saturday, February 16, 2013

Healthy Fats

One common myth that most people falsely believe is that all fat is created equal, thereby being harmful to the body. Fail. Granted, yes… saturated and trans fats are dangerous for your health since they increase not only your level of cholesterol, but risk for heart disease as well (think cheese, pizza, sausage, hot dogs, bacon, ribs, cookies, cakes, etc.) However, monounsaturated fats and polyunsaturated fats are beneficial for humans… lowering cholesterol and reducing your risk of heart disease (avocado, nuts and seeds, cold-water fish, organic chicken and grass-fed beef, cold-pressed Olive Oil, whole grains). Healthy fats actually play a vital role in maintaining a positive mood, level of focus/concentration, fighting fatigue and controlling a healthy weight. The answer to maintaining a balanced lifestyle is not eliminating all fats completely… but rather, learning how to prepare healthy fats in order to fuel your body and in the best manner possible. One of my favorite Omega-3 fats is salmon. One can choose to sauté salmon with skin on or off… but the key to cooking with skin on is allowing the skin to cook long enough to crisp. The secret? A medium heat. Most individuals make the mistake of sautéing on a high heat; thereby burning the skin. First, place the salmon, skin-side up, on a chopping board. Season with sea salt and lemon juice (this will help to crisp the skin. Heat enough oil (almond, walnut, EVOO) to thinly coat the bottom of a sauté pan on medium heat. Place the salmon, skin side down, on the heated oil and cook for about 4-5 minutes… do not touch the filet, just allow to cook. Season the top of the salmon while the skin is cooking with sea salt, lemon juice and any type of herb/seasoning that you desire. Herbs de Provence is a nice addition, as well as a smoky paprika. After the skin has cooked between 4 and 5 minutes, flip the filet over and continue to cook for an additional 3-4 minutes (of course, depending on the thickness of the filet). Salmon will be cooked when it begins to “flake” (essentially the proteins begin to pull apart). Salmon is best served when slightly pink in the center. Whilst the cut of meat pairs well with quinoa or rice, it can also be served atop fresh greens. Poppyseed vinaigrette:

1/3 c. sugar, ½ c. white vinegar, 1 tsp sea salt, 1 tsp Dijon mustard, 1 Tbsp shallots, 1c. almond oil, 1 Tbsp poppy seeds, 2 tsp lemon juice, 1 tsp lemon/orange zest

Poppyseed vinaigrette with tossed fresh berries help to brighten the fatty-fish… think blackberries, raspberries, pomegranate seeds, etc.

Balance, variety and moderation… the essentials to a healthy diet.

Love y’all!! ♥

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