Love it or…love it: Fat

Thank goodness fat is making its way back into mainstream media…as a good source of nutrients. That being said, not all fats are created equal (a colleague of mine and I were joking that healthy fat should be given a new name or label; the word fat has become so demonized). Did you know that healthy fat and good cholesterol containing foods feed and nourish our bodies in the following ways (super important):

  • our brain is 2/3 fat
  • fat coats our cells
  • fat cushions our organs
  • fat feeds and nourishes our hormones (bad mood? More avocado, coconut or olive oil!)
  • fat promotes skin integrity

This article wasn’t only well-written and researched, but it’s actually fun to read. This past March, an article in The Wall Street Journal laid out the NEW law on fats: “In fact, some new developments have undermined antifat absolutism. Consider the recent New England Journal of Medicine report on a study of the olive-oil-heavy “Mediterranean diet,” a study that included this fairly sensational revelation (as summarized by the Atlantic Online): “After five years of watching trends in heart disease and strokes among people at high risk, the researchers could not in good conscience continue to recommend a ‘low-fat diet’ to anyone.”

I tend to stay away from quoting studies; control groups are always questionable (especially when working with humans, not animals) – one never knows what individuals have fibbed, forgotten or fallen off of the routine outlined by the study here and there. Human’s aren’t meant to be placed into a controlled environment – this goes against the fact that we are all indeed super unique, complex and complicated individuals.

Additionally, trials and studies aren’t usually conducted for a long enough period of time. We won’t see the real effects certain foods will have on our health over a couple of weeks or months, or even a couple of years. What will really be telling is what we see over a couple of generations.

Fats: what do eat?! Butter (real, cultured butter), coconut oil (raw), manna and unsweetened desiccated coconut, extra virgin, cold-pressed olive oil, freshly ground flax seeds, chia seeds, nuts: almonds and walnuts, preferably raw, avocados, hard cheeses, eggs (preferably as fresh and pastured as you can get ‘em), fatty, fresh wild fish like salmon, cod, halibut and ghee (I swear it tastes like unsweetened caramel). And, as with anything, all the bad stuff should be eaten – everyone needs to have their favorite fried chicken fingers and eat them too) – in moderation.

An oldie but a goodie; Avocado Chocolate Pudding. Trust me. (adapted from


Also inspired by this beautiful blog, This Rawesome Vegan Life

  • 2 ripe avocados
  • 2 tablespoons coconut oil, raw
  • 2 tbsp Grade B maple syrup
  • 3 pitted dates soaked in warm water for 15 minutes and chopped
  • 1/2 cup cacao powder
  • 2 teaspoons vanilla extract
  • 1/2 to 1 cup non-dairy milk, such as almond or coconut milk


  • Chopped pistachios
  • Sea Salt
  • Chopped walnuts
  • Chopped fresh strawberries
  • Raspberries
  • Fresh mint leaves
  • Sliced bananas
  • Shredded coconut

1. Add ingredients to a blender or food processor in this order: oil, dates, maple syrup, vanilla, half your non-dairy milk, avocados, cocoa powder.

2. Blend until smooth, about 2-3 minutes. Add additional milk until the pudding is the consistency you want. A little on the thin side is best.

3. Place in fridge for 15 minutes, top with your favorite fruits, nuts, or other yumminess, and enjoy!