Tip Tuesday #2: Don’t Fear the Fat

All the diets I’ve tried say how bad oil and fat are for you. So I stayed away. To be honest cutting out all that oil really helped. The few occasions that I had something with oil left me feeling gross. My body wasn’t used to it. But, those diets came and went. My weight loss came and went. 
Then, when I did more research, I realized that adding some healthy fats into your diet is good!
We need the healthy fats. Yes, I said it. You can include some healthy fats and not feel bad about it. Enjoy it!

Why? Well, here is how these fats saved me, seriously!
I was having some major craving issues. Sneaking into my pantry for some chocolate chips or a spoon of peanut butter here and there. It was driving me crazy. I knew I shouldn’t be doing it and that it wasn’t good for me.
Then I started incorporating some healthy fats into my diet and what do you know, my cravings were gone! Really, I could open my pantry and not have any desire whatsoever to eat chocolate. Crazy, I know!

So go for it, add that 1/4 of an avocado to your salad (or mash some on a piece of whole wheat toast, its amazing), eat a tablespoon of natural peanut butter, enjoy a recipe that has some coconut or olive oil in it (my two favorite oils). Of course, everything in moderation.
Like I said, before this amazing idea I was always looking for ways to cut out the fat from any and every recipe. Since I was trying to eat healthy I wanted to eat salads, but every salad dressing recipe called for a cup of sugar and a ton of oil. 
These days I don’t go fat free on my salad dressings, but if you like to add a lot of dressing you may be getting too much fat into that salad. Especially if you have avocados and nuts in there as well.
So I started cutting the oil in half in all salad dressing recipes and replacing it with water. So simple and still so tasty.

Here is my twist on a recipe from the cookbook, It’s All Good

Delicious Maple Vinaigrette 

1 Tb Dijon mustard
3 Tb apple cider vinegar
2 Tb maple syrup (could also use honey)
1/4 cup water
1/4 cup olive oil
salt and pepper, to taste

Whisk the first four ingredients together. Then slowly drizzle the olive oil into the bowl while whisking. Add salt and pepper to taste. Store in your fridge and use whenever you eat salad.

This recipe goes especially well when you add avocado to the salad. The cool creamy taste of the avocado goes great with the dressing.

These days, my favorite salad combo is mixed greens/romaine, avocado cut into cubes, a sprinkling of pumpkin seeds and golden raisins. It’s so good! Even my husband* complimented me on it. 
*We’re talking a meat and potato type of guy.

Of course after taking these pictures I needed to do a final taste test 🙂

No more excuses for not eating salads. Try this and you won’t need an excuse.

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  1. Your experience with adding healthy fats back into your diet and then not experiencing cravings is not at all crazy. I've been on an eating plan for about 21 months that includes a balance of protein, fast carb, slow carb & fats, where you eat every 2-3 hours, and not only did the cravings go, so did most of the emotional factors that got me to overeat. I'm glad you discovered the truth about fats. The thing you need to watch, that is generally responsible for weight gain is too many fast carbs (that doesn't mean you have to cut them out or lower the amounts drastically) Balance really is the key.

    Your salad dressing sounds nice. These days we usually just use straight, good quality balsamic vinegar. I like the idea of this one for variety.

  2. Salad and dressing look amazing….just leave out the avocado for me!

  3. the low carb (PCOS) diets always warn you that thing that are low-fat (salad dressing, yogurts, etc) are usually high in sugar!
    i was on a no-fat-what-so-ever diet because of gallstones, and the kilos just rolled off me. i lost like 5-7 kilo in 6 weeks!

    1. Wow that's awesome! Very true, I bought a fat free Italian bottled dressing and it was filled with so much junk I ended up throwing it out.

  4. Anonymous says:

    Love this dressing. Just made it for the second time and I doubled it. I added 1/2 tsp of salt and a scant 1/4 tsp pepper. I usually eat naked salads, but this is so much more enjoyable! It compliments avocado so well, that I am eating more avocado, which is a great power food to be eating. Thank you!

  5. I tried this recipe this past Shabbos to make a "woman" salad, and my brother who can't stand any of the healthy things I make went crazy for it. I couldn't believe it, he was being quite loud about it. Many thanks!

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