Nuts and Seeds- Delicious Source of Healthy Fats
If you have CF, you know that a high calorie and high fat diet is typically recommended. When my daughter was diagnosed, the experts recommended I give her lots of candy, fast food, ice cream, and of course, my favorite suggestion was to put heavy cream on her cereal. I remember saying, “I’m not a doctor, but that just doesn’t sound like a healthy way to eat!”
Fast forward to today and the fat recommendations have changed. With all of the medical advances leading to increased life-expectancy, the focus is now on getting in “healthy fats.” But so many have followed the fast food/heavy cream diet for so long that it’s hard to know which fats are healthy and which are not.
This week we will be talking about “healthy fat.” We need fat in our diet to build healthy cells, to help us absorb certain fat-soluble vitamins like A,D,E and K, and to provide a source of energy.
Saturated fat is the type we find in animal products like meat, cheese, and milk, but also in some oils like coconut and palm oils. There is evidence that over consuming animal-based saturated fat can lead to increased inflammation. Plant-based saturated fats in moderation actually have some benefits to your health.
Trans fats are made by food manufacturers by processing liquid oils into solids. We find these unhealthy fats in fried foods, packaged foods like cookies and cakes, frozen pizza, margarine and other buttery spreads, and coffee creamers. You can find them on a food label listed as “hydrogenated” or “partially-hydrogenated” oils. Manufacturers are now required to list trans fats on their labels (although they are allowed to list “zero trans fats” for foods that contain less than .5 grams of trans fat per serving)
The body’s preferred source of healthy fats come from mono and polyunsaturated sources. These include the omega 3 and 6 fats you’ve probably heard about. Monounsaturated fats are the ones that are liquid at room temperature, but will harden if refrigerated. A mainstay of the Mediterranean diet, extra-virgin olive oil is a good example that has been shown to reduce your risk of heart disease. Polyunsaturated fats always stay in a liquid form and are very sensitive to heat, light and oxygen. Omega 3 and Omega 6s are the type of polyunsaturated fats you may be familiar with as these have been praised for their ability to reduce inflammation, help the body build healthy cell membranes, reduce the risk of heart disease and improve brain health.
These omegas are called “essential fats” because the body cannot make them on its own, so we must get them from our diet. My favorite way to get in more healthy fats is by including more nuts and seeds. Not only are they delicious with so many varieties, but they can be included in a healthy CF diet whether you are trying to gain, lose or maintain your weight.
Health Benefits of Nuts and Seeds
Nuts and seeds are nutritional superstars. They are a source of healthy fats, but they also contain plenty of fiber, plant-based protein, essential vitamins and minerals
What can they do for your health?
Nuts and seeds can reduce the risk of serious diseases like cardiovascular disease, type 2 diabetes, and cancer.
If you have CF, you’ll want to include nuts and seeds in your diet more often since science has shown they have an anti-inflammatory effect. Even more impressive, nuts that contain Vitamin E like almonds and hazelnuts can help improve your lung function and even reduce your mucus production. **
All of that being said, whatever your weight or goals, an ounce of nuts a day (about 1/4 to 1/3 cup) supports your best health.
Here’s a nutty recipe I think you’ll love!
Nutty Chocolate Sea Salt Squares
16 squares
What You Need:
1/2 cup honey (Manuka honey is anti-inflammatory, anti-bacterial and a favorite if available)
2 Tbsp coconut oil
1 cup raw pumpkin seeds
1 cup walnuts, chopped
1 cup raw almonds, chopped
5 to 6 oz dark chocolate ( at least 70% cacao)
1 tsp coarse sea salt
How To:
1.Line an 8x8 square pan with parchment paper leaving a few inches on two sides (you will use the paper to lift the squares out of the pan later)
2.In a medium saucepan, heat the honey and coconut oil over low heat until the mixture thickens, about 10 minutes
3. Stir in pumpkin seeds, walnuts and almonds. Transfer to your lined pan and press down . Place pan in refrigerator for one hour to harden.
4. Remove pan from refrigerator and grasp the parchment paper to lift the squares from the pan. Cut into squares
5. Place dark chocolate into a microwave safe bowl or small saucepan. Carefully microwave or melt over low heat, stirring to make sure not to over heat
6 Line a baking sheet with parchment paper. Dip one side of each square in the melted chocolate and set on the parchment paper. Do the same with the remaining squares and then place the sheet until chocolate is set
7 Once set, sprinkle the chocolate side of each square with a bit of sea salt.
Refrigerate or freeze the squares in an airtight container and enjoy!