Healthy Fats

Since I refer to “healthy fats” so often, I thought it best to have a page that lists some of the information I have used in researching healthy fats. I encourage you do to the same for yourself! Like all my other posts, I make my own deductions (using critical thinking) and my personal experiences. This is what’s working for me.

Here are 4 (of many) links to why I believe in healthy fats!

My favorite is from Balanced Bites because it’s pretty (eye catching and interesting!) and has a print out if you want to post it in your kitchen

Gary Taubes, NY Times

Dr. Mercola website is filled with posts on healthy fats

Dr. Josh Axe has a video if you would rather watch a video instead

WARNING: The information above will go against everything you’ve heard for the last 30 years about saturated fats.

The main fats I use in cooking are coconut oil (virgin, unrefined, organic) and real butter (grassfed KerryGold brand or any brand of organic). I use lots of extra virgin, first cold pressed olive oil, but rarely cook with it. Grapeseed oil is another one I have used in the past because it has a high smoke point, but my latest readings indicate it’s important to use organic, since grapes are often grown with many pesticides. Organic grapeseed oil is hard to find, so I’m sticking with the other two for now. Those work well for me, and I feel confident using oils that have been used for so many years around the world, but as always, if new information becomes available I will re-evaluate at that time.

Encouraging Health,


Begged-for Broccoli

broiled salmon and BFBroccoli

Begged-For Broccoli with broiled salmon. Beautiful. (also, I love alliteration) copyright 2012

Yes, seriously, my kids beg me to make this broccoli, at least once every week. The original recipe was at (pictures there too), and he adapted it from The Barefoot Contessa. The originals used lemon zest and fresh basil, but I have not tried either of those in this recipe yet.

GET this:

  • 1 head chopped broccoli or one bag  (Trader Joes has a bag of organic broccoli that feeds my family of 4) Here is a link to the benefits of broccoli. It has lots of Vitamin C!
  • olive oil or coconut oil (there is debate about whether olive oil should be used for high heat) and s&p (sea salt, not the processed white stuff)
  • 4 or 5 garlic cloves, whole or sliced (I leave mine whole because my daughter likes to eat them that way) See this link to read why garlic is super duper healthy for you! Use as much as you can handle in this recipe!
  • lemon (juice from about a fourth of one lemon). See my post on lemons if you want to know health benefits. You can certainly use more lemon if you like, but we prefer it light on the lemon taste.
  • 1/3 cup (or as much as you can handle!) grated Parmesan cheese (the good stuff, not the kind you shake out of a green container. bleh.) I use raw milk parmesan from Trader Joes. See this link for a video on what raw milk cheese is and its health benefits. You can also search that site for much more information on raw milk.

DO this:

  • Heat oven to 425
  • Line a cookie sheet with foil or parchment paper (this can get messy!)
  • Spread your broccoli florets and garlic cloves & cover with oil and s&p
  • Bake for 20-25 minutes. Yes, the edges of the broccoli are supposed to get a tad brown and crispy! Remove from oven and immediately squeeze lemon juice over it, then sprinkle cheese on top. Add more oil and s&p to taste. Serve while it’s hot!

That’s it! Get ready to have a family who begs for broccoli, and be prepared to make some more soon! If you want to print this without all my commentary, use the Print Friendly button below.

Encouraging Health,

Organic Eater