Why is fat important for us?

Not only can eating healthy fats lead to weight loss by increasing your metabolism, it can also improve your energy levels, balance your blood sugars, improve moods (60-70% of our brain is made up of fat!), reduce inflammation in the body, and support your hormones.

Plus, fat helps to keep us full since it contains more calories per gram compared to carbohydrates or protein.

This helps curb sugar cravings as well as helps you avoid the donuts in the breakroom or vending machine at work.

In addition, research has found that eating healthy fats can actually help improve your heart health by decreasing triglycerides and increasing HDL (the good cholesterol).

Below is a list of healthy fats to embrace:

Avocados

Butter and ghee (say good-bye to margarine!)

Chia and flaxseeds

Coconut oil

Coconut butter

Extra virgin olive oil

Grass-fed, organic dairy and meat

Nuts & seeds such as almonds, walnuts, pistachios, sunflower seeds

Nut butter such as almond, cashew, or natural peanut butter

Wild-caught fatty fish such as salmon, sardines, or herringMakes 4 servings

Ingredients:

• 4 skinless wild-caught salmon fillets
• avocado oil cooking spray
• 1/3 cup plain Greek yogurt
• 2-3 Tbsps fresh lemon juice
• 3 Tbsps chopped kalamata olives
• 2 Tbsps chopped fresh chives
• 2 Tbsps chopped fresh dill
• 1 Tbsp dijon mustard
• sea salt and freshly ground black pepper, to taste about 1/4 teaspoon each
• 4 medium avocados
• lemon wedges for garnish
• avocado oil spray

Instructions:

Mix everything up so it’s nice and creamy! This filling also tastes great on a toasted slice of Ezekiel bread! This is one of my FAVORITE ways to enjoy fresh, perfectly ripe avocado 🙂 Enjoy and remember to tag me @CleanFoodCrush in your creations!

❤Rachel

Salmon Stuffed Avocados

Category Dinner Lunch Snacks

Ingredients

• 4 skinless wild caught salmon fillets
• avocado oil cooking spray
• 1/3 cup plain Greek yogurt
• 2-3 Tbsps fresh lemon juice
• 3 Tbsps chopped kalamata olives
• 2 Tbsps chopped fresh chives
• 2 Tbsps chopped fresh dill
• 1 Tbsp dijon mustard
• sea salt and freshly ground black pepper, to taste about 1/4 teaspoon each
• 4 medium avocados
• lemon wedges for garnish
• avocado oil spray

Instructions

1. Preheat your oven to 400 degrees f. and line a baking tray with parchment paper.
2. Season your salmon fillets with sea salt and pepper and place them on the prepared baking tray. Lightly spray salmon with avocado oil, then bake in your preheated oven for 12-15 minutes, or just until flaky.
3. Remove fish from the oven and let it cool, then flake it with a fork.
4. In a mixing bowl, combine flaked salmon with yogurt, lemon juice, olives, chives, dill, mustard, sea salt and pepper.
5. Cut your avocados in half on lengthways and discard the pit.
6. Scoop out some of the avocado flesh to create more space for the filling if necessary.
7. Chop up your extra avocado flesh and stir it into the salmon mixture bowl.
8. Divide the salmon mixture evenly between the avocado halves and garnish with lemon wedges is desired.
9. Serve immediately and enjoy!

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