This week I’ve been blogging about fat – the link between the type of fat you eat and your risk for both depression and heart disease, and why some fats are more “fattening” than others. So how can you use this info to your advantage? Here are 3 key steps:
1) Avoid trans fat. Fortunately this is possible by skirting processed and fast foods - and when you do buy packaged foods read the ingredient list first – if you see the words ‘partially hydrogenated’ the food contains trans fat, even if the label states zero. That’s because labels can claim zero if one serving contains less than half a gram.
2) Avoid butter and switch over to the use of more olive oil. Use it to sauté vegetables instead of butter, dress salads with an olive oil based vinaigrette instead of a creamy dressing, and rather than spreading bread with butter drizzle olive oil onto a plate, add some Italian seasoning and dip your bread. You can even trade butter for olive oil in baking! In a recipe for every Tbsp of butter use 2 tsp of olive oil (see recipe below).
3) Introduce other fats with similar properties to olive oil. These include avocado, nuts and seeds and natural nut butters. For example, serve guacamole in place of queso, sour cream, or cream cheese and enjoy fruit with nuts as a snack.
The bottom line is what you eat can play a powerful role in how you feel, mentally and physically, and the quality of the fat you eat (not just the quantity) can play a major role in weight control!
OK, here’s a recipe for ginger molasses cookies – I made these the other day and they came out great BUT please keep in mind they’re still pretty high in sugar, so I would consider them a splurge – if you give them a try please let me know what you think!
Ginger Molasses Olive Oil Cookies
1/3 cup extra virgin olive oil
½ cup organic raw sugar
2 tablespoons molasses
1 cup whole wheat pastry flour
1/4 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon ground ginger
Water if needed (1 Tbsp at a time)
Preheat oven to 350F degrees.
Mix all ingredients in a large bowl. Add water if needed (if dough is too dry).
Drop dough by rounded teaspoons onto cookie sheet misted with olive oil about 2 inches apart.
Press with fork to flatten slightly.
Bake for about 5 minutes (note: baking too long will result in a very crunchy cookie!).
Remove from the oven and let cool for 1 to 2 minutes.