Eating Fats, Eating Healthy
By Tracy Rohland  

There are many diets on the market that turn people away from all fats because they are considered bad. But good fat is a necessary part of a healthy diet. Your body needs fat to maintain its vibrancy. Fat protects your body, keeps your cells properly functioning, and is critical for the absorption of many essential vitamins and minerals. The goal is to incorporate beneficial fats into your diet and eliminate the harmful fats. A low-fat vegetarian diet, rich in whole grains, fresh fruits and vegetables, is the perfect option for health and wellness.

Healthy fats come in the form of mono and poly-unsaturated fatty acids and can be found in a variety of organic, cold-pressed vegetable oils, and in foods like avocados, olives, and a variety of nuts and seeds. Harmful fats are found in most processed food, fried food, meat and eggs. By eliminating the sources of detrimental fats and instead using healthy fats, you are on your way to a healthier lifestyle.

Below are a few recipes for dishes utilizing foods rich in good fat.

Classic Guacamole

2 California avocados
3 Tbsp fresh lemon juice
3 Tbsp chopped tomato
2 Tbsp chopped yellow bell pepper
½ tsp salt
2 Tbsp minced cilantro

To taste Jalapeno pepper, minced To make a lower-fat guacamole that still provides you healthy fats, try adding ½ a cucumber per every avocado into the mix.

Broccoli and Roasted Walnut Soup

1 cup walnut halves
1/4 cup molasses
2 Tbsp. tamari or soy sauce
2 Tbsp. grapeseed oil
1/4 cup chopped onion
3 cups organic vegetable broth
1 medium Yukon gold potato, peeled and thinly sliced
1 pound broccoli
1/8 tsp. grated fresh nutmeg
Sea salt and freshly ground pepper
1/4 cup reduced-fat sour cream

Preheat oven to 350°F. In a small saucepan, combine walnuts, molasses and tamari; bring to a boil. Reduce heat and simmer 5 minutes; drain nuts well in a sieve set over a bowl. Spread walnuts on a baking rack coated with cooking spray set over a cookie sheet. Bake until browned, 8 to 10 minutes. Remove and let cool.

In a large saucepan, heat oil over medium heat. Add onion and sauté until softened, about 1 minute. Add vegetable broth and potato; bring to a simmer. Meanwhile, remove florets from broccoli. With a vegetable peeler, peel broccoli stems and cut into 1/4-inch-thick slices. Add all broccoli to saucepan and bring to a boil. Reduce heat to low and simmer until vegetables are tender, 12 to 15 minutes.

In a blender or food processor, puree broccoli mixture in batches until smooth. Return puree to saucepan; add nutmeg and salt and pepper to taste. Bring soup to a simmer; remove from heat and whisk in sour cream. Divide soup among warmed bowls and garnish with roasted walnuts.

http://www.oprah.com/foodhome/food/recipes/food_200504_soup.jhtml

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