Take care dear reader, I am not supplying you with a recipe intended to make your jeans tighter or wreck your perfect “clean diet”. If anything I’m here to set the record straight about fat. Fat has spent many years in nutrient jail due to the 1976 congress decision to write dietary guidelines for America based on the idea that since saturated fat–that resides in high levels in meat and eggs–could raise LDL cholesterol, the reduction of fat intake would lead to reversal and prevention of heart disease, a common killer during the 1960’s and 1970’s.
NPR has provided an insightful article on the subject of that 1976 congress decision that will definitely do it more justice than I could. It is important to note that while no-fat was the belief back then, it severely lacked data and there were plenty of intricacies of the human body and nutrition that scientist did not yet understand.
We now understand that fat is necessary.
From digestion, nutrient transport, hormone activation, immune function, energy extraction and support of your nervous system, fat literally keeps you alive (if you want the nitty gritty science go here). You’re body needs it, you’re body craves it–want those fried foods and pizza often? Eat more healthy fats–and its time you listen to your body.
Now I know what you’re thinking, “But won’t eating fat make me fat??!”.
You’re body doesn’t just swallow the fat down and deposit it straight to your thighs. Yes, fat is very calorie dense. However, it has to be broken down through many steps so it stays around longer than protein or carbs and keeps you fuller for longer. You also extract energy from fat. One pound of stored fat provides approximately 3,600 calories of energy.
Now say it with me, Fat is good.
There! That wasn’t so hard!
At this point you’re hopefully thinking, how can I make sure I’m getting enough healthy fats? Enter the Fat bomb. It may not have the most appealing name–feel free to share alternatives–but I’m warning you I may be introducing you to a new addiction. Pick any flavor–sweet or savory–and there’s probably a recipe out there for them. Some are made with cream cheese and butter while others are more friendly to those of us that are dairy free. They are essentially a small portion of healthy fats that you freeze and eat when the cravings hit, as a snack or if you’re tracking all your nutrients, you come up short on your daily fat intake.
Finally, before we get to this recipe…I wish I could tell you just how much fat you need to eat everyday. Not only does this number vary from person to person based on the other macronutrients and calories you are consuming, but so far I have been hard pressed to find an adequate resource–read: unbiased by the American dietary guidelines– to even give you a ball park estimate. The best advice I can give is to listen to you body and see how it feels with different intake amounts of fat. Don’t overdo it, just remember that you’re body likes healthy fats and its always a good idea to treat your body kindly 🙂
Strawberry Ice Cream Fat Bombs
3/4 cup coconut cream
1/4 cup coconut oil
1/2 cup blended strawberries (Four large strawberries should do)
2 TBSP honey
pinch of salt
Line a muffin tin. In a medium sauce pan, melt coconut oil and coconut cream together on low. Once combined, stir in honey and strawberries and turn off the heat. Pour liquid into lined muffin tin, a little over halfway full. Freeze overnight for best results although you can probably sneak a semi-frozen one around the 5 hour mark.