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21 Days from SAD to Well Fed Day #2
Fat isn’t to be feared – it’s your friend!
There are so many tasty ways to include healthy fats in your day. Store bought and many restaurant salad dressings are NOT one of them. In fact most commercial dressings are full of rancid soybean oil and canola oil. Definitely not healthy. Making salad dressing yourself is quick and easy. Read these fun facts about healthy fats, and then keep scrolling for a delicious Caesar-style salad dressing you can make tonight! And keep scrolling for links to more recipes!
Get the skinny on why we start with fats first in this Day #1 article.
Here are 4 different ways fat plays a positive part in your health:
- Cells need fat – since our body temperature remains relatively constant, being warm-blooded creatures, our cell membranes need a balance of different fats to find that “Goldilocks” spot where they are fluid, yet structurally stable. To do this about 50% of the fatty acids in our cell membranes need to be saturated fats, and the rest monounsaturated and polyunsaturated fats. (Confused as to which fats are which? See Day One of SAD to Well Fed.)
- Fat gives energy – the best energy source is one that lasts all day long without crashing you in a mid-morning or mid-afternoon slump. Saturated fats, especially those from animal milks, animal meat, coconuts and palm oils, are the best source for this long lasting energy.
- Strong bones – the most important nutrients in bone health are found primarily in foods that also contain saturated fats. Vitamins A, D and K2 are the bone health trifecta keeping the calcium OUT of the soft tissue and INTO the bones and teeth. Best sources include organ meats, egg yolks, animal fats like grassfed butter, and also fermented foods and cod liver oil.
- Hormones and mood – fats are a favorite with Dr. Julia Ross and her books on overcoming mood disorders, food cravings and weight issues. Healthy fats help neurotransmitters and the endocrine system.
This salad dressing recipe includes good fats from healthy mayonnaise (avocado oil, egg yolks), virgin olive oil, and cheese!
Caesar Style Creamy Salad Dressing
1/4 cup extra virgin olive oil
juice and zest of one lemon
one clove of garlic, pressed
1/2 cup of freshly grated parmesan or pecorino romano cheese
1/2 teaspoon black pepper
Mix all of the ingredients in a medium bowl until creamy. Serve immediately. Store any leftovers in a glass jar in the refrigerator for up to one week.
- ¼ cup good quality (no soy or canola) mayonnaise
- ¼ cup extra virgin olive oil
- juice and zest of one lemon
- one clove of garlic, pressed
- ½ cup freshly grated parmesan or pecorino romano cheese
- ½ teaspoon black pepper
- Mix all of the ingredients together in a medium bowl until creamy.
- Store any leftovers in a glass jar in the refrigerator for up to one week.
For more easy salad dressing recipes check out these on Well Fed Family:
What is your favorite salad dressing?