It's a common misconception, if I eat things that contain fat I will get fat. Thus lots of people resort to low fat options when choosing food. But eating fat (mainly good fats) will not make you fat, they will actually keep you healthy.
Fat is an essential part of the human diet, but not all fat is created equal. When adding fat into your diet try to add foods like extra virgin olive oil, high quality butter, grass fed meat, nuts, seeds, coconut and coconut oil, avocados and full fat diary products.
When working fat into your nutrition plan, usually you want about 25-30% of your calories to come from fat. Here is a great recipe that will help you get some healthy fat in!
Coconut Curry Chicken
1 tbsp coconut oil
1lb of skinless, boneless chicken thighs, cut into bite size pieces
1 15oz can of unsweetened coconut milk (always use canned coconut milk, cartons of refrigerated coconut milk have a different consistency)
2 tbsp red curry paste
1 tbsp all natural peanut butter
1 tbsp reduced sodium soy sauce or coconut aminos
2 cups of green beans
2 medium carrots, cut into strips
1 medium red bell pepper, cut into strips
1/4 cup of sliced green onion
2 cups of cooked rice (brown or white)
Coat nonstick skillet with coconut oil. Heat over medium heat. Add chicken and cook until no longer pink, stirring frequently. Stir in the next four ingredients (coconut milk, curry paste, peanut butter, soy sauce) until combined. Add the next three ingredients (green beans, carrots, peppers). Bring to a boil. Reduce heat and simmer covered for 10-15 minutes or until vegetables are tender. Garnish with green onion, cilantro and a squirt of lime. Serve over rice.
Makes 4 servings. 1 cup of chicken and 1/2 cup of rice each.
393 calories. 14 grams of fat, 38g carbs, 30g protein.
Try this as a fun, delicious way to get some healthy fat into your diet!
Live well, be well.