The Right Fat : How to Enjoy Fats with Over 50 Simple, Nutritious Recipes for Good Health

Fats are a major source of energy, contain all the essential fatty acids, and help the body to absorb vitamins A, D, and E. The body needs fat to help protect cells and curtail inflammation. But it is important to choose the right fats. Nicola Graimes dispels the myths about fats, including information on which are healthy and how to increase intake of them, how to avoid trans fats, what is "good" and "bad" cholesterol, and what our daily fat intake should be. She showcases the best ways to prepare and cook fats for maximum nutrition and flavor. Over 50 recipes are included and each has a tip box highlighting the nutritional breakdown. Bursting with delicious, speedy recipes, this is a practical and inspirational approach to maintaining a healthy lifestyle. Introduction Rise ’n’ Shine Small Plates Big Plates On the Side Sweet Treats & Bakes Index Acknowledgements Copyright Index almond pots with berries 122 apples: beetroot, apple, walnut & smoked mackerel salad 70 three-nut butter & apples on toast 48 asparagus, chargrilled 105 aubergines: one-pan piri-piri aubergine 82 roasted harissa aubergines 106 avocados 39 avocado, broad bean & ricotta on garlic toasts 68 avocado with trout tartare on rye 47 salmon, pink grapefruit & avocado salad 75 spaghetti with avocado & broccoli sauce 87 beef 27 pan-fried steak with lots of beans 98 beetroot: beetroot, apple, walnut & smoked mackerel salad 70 beetroot raita 58 berries, almond pots with 122 black-eyed beans: baked sweet potato with black-eyed beans & chimichurri 69 bread: avocado, broad bean & ricotta on garlic toasts 68 avocado with trout tartare on rye 47 mozzarella, tomato & sardines on toast 54 scrambled tofu on rye 53 seedy spelt soda bread 123 three-nut butter & apples on toast 48 breakfast pots, cherry chia 42 broad beans: avocado, broad bean & ricotta on garlic toasts 68 broccoli: spaghetti with avocado & broccoli sauce 87 carrots: carrots with walnut gremolata 110 coconut, carrot & lentil soup 58 cashews: golden cashew balls in herb tomato sauce 86 cauliflower: cauliflower cheese soup 65 cauliflower cream 112 celeriac cream 83 cheese: cauliflower cheese soup 65 cheesy polenta 108 mozzarella, tomato & sardines on toast 54 chia seeds: cherry breakfast pots 42 chocolate-coated nut & chia oatcakes 121 chicken 27 crispy Korean-style chicken 95 spiced yogurt-braised chicken 96 chickpeas: hummus sauce 94 chimichurri 69 chocolate: chocolate & hazelnut smoothie bowls 45 chocolate-coated nut & chia oatcakes 121 cholesterol 13, 14, 34, 36 coconut: walnut, coconut & cinnamon granola 44 coconut milk: coconut, carrot & lentil soup 58 coconut mussels with noodles 90 corn, Mexican charred 102 courgettes: baked courgette & herb frittata 66 crab, Thai-style omelette with 73 crispbreads, mixed seed & spelt 124 dairy 11, 30–3 dip, Mexican pumpkin seed 61 dukkah 64, 106 eggs 11, 34 baked courgette & herb frittata 66 poached eggs with gomashio & spinach 52 Thai-style omelette with crab 73 fat: buying and cooking 21 recommended intake of 18 types of 8–9, 10–11, 14–15 why we need it 8 figs, homemade ricotta with 116 fish 11, 29–30 avocado with trout tartare on rye 47 beetroot, apple, walnut & smoked mackerel salad 70 chargrilled sardines with orange & olive salsa 76 Greek-style salmon fishcakes 94 herrings in oatmeal with yogurt tartare 91 Japanese mackerel with wakame 88 Mediterranean prawn, anchovy & olive one-pan 85 mozzarella, tomato & sardines on toast 54 oat & flaxseed pancakes with salmon 49 roasted salmon with soy, orange & ginger dressing 93 salmon, pink grapefruit & avocado salad 75 flaxseeds: oat & flaxseed pancakes with salmon 49 frittata, baked courgette & herb 66 gomashio: poached eggs with gomashio & spinach 52 granola, walnut, coconut & cinnamon 44 grapefruit: salmon, pink grapefruit & avocado salad 75 Greek-style salmon fishcakes 94 gremolata, walnut 110 haricot bean stew 80 hazelnuts: chocolate & hazelnut smoothie bowls 45 hazelnut cream 118 hummus sauce 94 Japanese mackerel with wakame 88 kale: mushroom, kale & sweet potato hash 64 Korean-style chicken 95 lamb, mixed leaf & lentil salad 72 lentils: coconut, carrot & lentil soup 58 lamb, mixed leaf & lentil salad 72 Puy lentil, orange & sunflower seed salad 62 mayonnaise 113 gochujang mayo 95 meat 11, 27 Mediterranean prawn, anchovy & olive one-pan 85 Mexican charred corn 102 Mexican pumpkin seed dip 61 milk 30–2 mushrooms: mushroom, kale & sweet potato hash 64 roast mushroom & tomato brunch 51 mussels: coconut mussels with noodles 90 nuts 11, 36–8 baked stuffed pears with nut crumble 119 chocolate-coated nut & chia oatcakes 121 nut aioli 80, 112 roasted onions with nuts & celeriac cream 83 three-nut butter & apples on toast 48 oats: chocolate-coated nut & chia oatcakes 121 herrings in oatmeal 91 oat & flaxseed pancakes with salmon 49 walnut, coconut & cinnamon granola 44 oils 11, 22–6, 39 olives: Mediterranean prawn, anchovy & olive one-pan 85 orange & olive salsa 76 sun-dried tomato & black olive tapenade 109 omelette: Thai-style omelette with crab 73 onions: roasted onions with nuts & celeriac cream 83 oranges: orange & olive salsa 76 Puy lentil, orange & sunflower seed salad 62 pancakes, oat & flaxseed 49 pasta: spaghetti with avocado & broccoli sauce 87 peaches, pan-fried 118 pears, baked stuffed 119 polenta, cheesy 108 poultry 11, 27 prawns: Mediterranean prawn, anchovy & olive one-pan 85 pumpkin seeds: Mexican pumpkin seed dip 61 pumpkin seed & miso dressing 103 raita, beetroot 58 ricotta: avocado, broad bean & ricotta on garlic toasts 68 homemade ricotta with figs 116 salads: beetroot, apple, walnut & smoked mackerel salad 70 lamb, mixed leaf & lentil salad 72 Puy lentil, orange & sunflower seed salad 62 salmon, pink grapefruit & avocado salad 75 salsa, orange & olive 76 Saturated fat 8, 10, 13, 14, 18 seeds 11, 36–8 mixed seed & spelt crispbreads 124 seedy spelt soda bread 123 shellfish 11, 29–30 smoothie bowls, chocolate & hazelnut 45 soups: cauliflower cheese soup 65 coconut, carrot & lentil soup 58 spelt: mixed seed & spelt crispbreads 124 seedy spelt soda bread 123 spinach, poached eggs with gomashio & 52 squash: roast squash with pumpkin seed & miso dressing 103 stew, haricot bean 80 sweet potatoes: baked sweet potato with black-eyed beans & chimichurri 69 mushroom, kale & sweet potato hash 64 tapenade, sun-dried tomato & black olive 109 tartare, yogurt 91 Thai-style omelette with crab 73 tofu: scrambled tofu on rye 53 tomatoes: golden cashew balls in herb tomato sauce 86 mozzarella, tomato & sardines on toast 54 roast mushroom & tomato brunch 51 sun-dried tomato & black olive tapenade 109 unsaturated fat 8–9, 10 wakame, Japanese mackerel with 88 walnuts 38 beetroot, apple, walnut & smoked mackerel salad 70 walnut, coconut & cinnamon granola 44 walnut gremolata 110 yogurt 33 almond pots with berries 122 beetroot raita 58 cherry chia breakfast pots 42 spiced yogurt-braised chicken 96 yogurt tartare 91 It's time to ditch the quick-fix diets and make fats work for you! Now, more than ever, we're appreciating and understanding the vital role that fats play in our nutrition – but we have to be eating the right types in the right amounts for good health in the long term. In this refreshing take on the most misunderstood macro of all, Nicola Graimes celebrates the right fats, highlighting their numerous health attributes – including being an important source of energy, vital for cell growth, hormone regulation, cognitive development and supporting good heart, gut and skin health – as well as the diversity and the sheer flavour they add to our meals. Whether you're a fan of a low-fat diet or a high-fat regime, this book dispels many of the myths surrounding fats, including which ones are healthy and the ones to avoid. Nicola also showcases the best ways to prepare and cook with fats for maximum nutrition and flavour. With over 50 delicious and vibrant recipes covering Breakfasts, Small Plates, Big Plates, Sides and Treats as well as easy-to-understand nutritional advice, the book highlights that balance is key, with other food groups, such as good-quality plant proteins and right carbs, being equally important. The Right Fat is a practical and inspirational approach to maintaining a healthy way of eating for long-term and lasting lifestyle improvement – and increased enjoyment! We’ve switched to low-fat foods, but are we any healthier? Research suggests not! Nicola Graimes in her new book suggests that now’s the time to make a stand for fat – but explains that we have to be eating the right types in the right amounts for good health in the long term. Fat is an important source of energy and vital for cell growth, hormone regulation, cognitive development and supports good heart, gut and skin health. Nicola Graimes celebrates the ‘right’ fats, not only highlighting their numerous health attributes, but also their diversity and the enjoyment they give to our cooking and eating. Her book dispels many of the myths surrounding fats, including which fats are healthy and the ones to avoid. It also showcases the best ways to prepare and cook fats for maximum nutrition and flavour. With over 50 delicious and vibrant recipes covering Breakfasts, Small Plates, Big Plates, Sides and Treats as well as easy-to-understand nutritional advice, the book provides the complete package to sensible right-fat eating for the long term and not a quick-fix diet. The book highlights that balance is key, with other food groups, such as good-quality plant proteins and right carbs, being equally important. The Right Fat is a practical and inspirational approach to maintaining a healthy way of eating – it’s time to revive our enjoyment of this valuable food group. Eating the right sort of fat is tantamount to a good and balanced diet. Nicola Graimes will dispel the myths about fats, including information on which fats are healthy, how to avoid trans fats, how to increase your intake of mono- and poly-unsaturated fats, what is 'good' and 'bad' cholesterol and what should your daily fat intake be