The Good Fats 101 team recently participated in What’s in Store, a networking event for retail dietitians. At the event, we polled attendees about their favorite ways to enjoy good fats. Our team loved the ideas, and we’d like to share them with you to use with your clients or colleagues and help inspire them to add more healthy fats to their diets. Enjoy!
Oils Win the Popular Vote
Using healthy oils in the kitchen was the most commonly listed idea, with more than two-thirds of dietitians naming this as their favorite way to use good fats! Many shared they use healthy oils to roast, sauté or stir-fry vegetables, while others noted using oils in homemade salad dressings. Not only do these techniques enhance the flavor and satisfaction factor of vegetables, adding healthy fats to vegetables have been shown to boost the absorption of fat-soluble nutrients. Canola, corn, olive, peanut, soybean, sunflower and safflower oils are all healthy choices.
If you want to try roasting, use canola oil to make these Roasted Winter Veggies and Tri-Colored Potatoes. When it comes to salad dressing, Good Fats 101 expert, Annette Maggi, notes, “People are often intimidated by the idea of making homemade salad dressings, but I love doing it, and it’s easier than you think. A healthy fat source like canola or soybean oil, vinegar or lemon juice, some spices and you’re good to go for dressing that salad.” Create your own dressing with this recipe inspired by Plenish high oleic soybean oil:
- In a bowl, combine 1/3 cup vinegar, 2 tablespoons Dijon mustard and 1 tablespoon honey; whisk until well combined. Slowly add soybean oil while whisking to combine all ingredients well; season with salt.
- Use this dressing on chopped salads or even as a marinade for meat.
Put an Avocado on It
Avocados were another popular choice, with dietitians sharing several ideas for adding this good fat food to meals: spread mashed avocado on toast in place of butter, use it as a spread on sandwiches, wraps or burgers, or top chopped avocado on tacos, chili and salads. You can also find delicious avocado recipes here.
Many RDNs noted their love for nuts, seeds and nut butters, including almonds, hazelnuts, peanuts, pecans, pistachios, walnuts, chia seeds, flaxseed, hemp seeds, pumpkin seeds and sunflower seeds. (Fun fact: Good Fats 101 expert, Jill Weisenberger, eats a serving of nuts every single day!). These healthy fats are versatile foods that can be incorporated into the diet in a variety of ways. Some ideas shared include jazzing up oatmeal and yogurt with walnuts or almonds, adding chia seeds or flaxseed to smoothies, using pecans or sunflower seeds to add a crunch to salads, spreading almond butter on toast and whole grain crackers, using peanut butter as a dip for apples and celery sticks, or making this Mediterranean Almond Dip.
Another loved source of good fats is fatty fish (herring, mackerel, salmon, trout and tuna are all high in omega-3 fatty acids). Dietitians get their two weekly servings of seafood by enjoying salmon burgers instead of traditional hamburgers, topping their favorite salad with tuna, grilling trout instead of steak, or trading in ground beef tacos for fish tacos. If you need a little inspiration, check out Jill’s Easy Baked Salmon recipe.