fat diets work for most people, but for some, they may not be optimal in the long term.”


Judith Fertig writes food health articles and cookbooks from Overland Park, KS (JudithFertig.com).


Prime Sources of Healthy Fats


Functional medicine physician Mark Hyman suggests that we in- clude four to five servings of fat in our diets every day. “In the last five years, the scientific evidence has been mounting that high-fat diets outperform low-fat diets for weight loss and for revising every single indication of heart disease risk, including abnormal cholesterol, diabetes, hypertension and inflam- mation,” he says.


Each amount listed indicates a serving size.


Nuts (a handful of walnuts, al- monds, macadamia nuts or ca- shews)


Seeds (a handful of pumpkin, sun- flower of flaxseed)


Most plant-based liquid oils (one tablespoon of olive, safflower, sesame, avocado, macadamia, grape seed or walnut oil)


Fatty fish (4 ounces of salmon, her- ring, mackerel, sardines, tuna or trout)


Avocado (one-half to one avocado)


Extra virgin coconut oil (one table- spoon)


Organic coconut milk (one-quarter cup)


Olives (one-quarter cup)


Grass-fed animal butter, clarified butter or ghee (one tablespoon)


Aim to eat fats that remain liquid (not solid) at room temperature; it’s a sure sign of heart-healthy, unsaturated fats.


Source: Adapted from Eat Fat, Get Thin, by Mark Hyman, M.D.


natural awakenings March 2017 15


culinarycreations


Farinata with Cauliflower, Olives and Herbs Yield: 6 servings 1-1


/2


2-1 1/4


/2


cups chopped cauliflower cup chopped parsley or basil 6 large cloves garlic, chopped


cups of garbanzo flour 2 cups filtered water 3 Tbsp extra virgin olive oil plus more for the pan /2


1 heaping tsp of salt 1


1/2


cup vegan or dairy cheese of choice cup Kalamata olives, quartered


Place a 12-inch oven safe sauté pan in the oven; pre-heat to 475. Mix the flour and water in a bowl and whisk well. Mix in oil, herbs, garlic and salt. Fold in the cauliflower and allow to sit for 20 min.


Then coat the hot pan with a touch of oil and add the batter, bake for 30 min.


Then top evenly with the olives and cheese and bake for 10 minutes more or until the edges are crispy.


Loosen the edges and slide onto a cutting board and cut into slices or cut inside the pan. Top with more herbs and serve! If you do not have an oven- safe pan, use a 9x13-inch baking dish.


This month’s recipe is provided by Chef Amber Antonelli of The Naked Bite, an amazing resource for clean-eating cooking classes, personal chef services, boutique catering and online recipes and videos. Visit TheNakedBite.com. See ad, page 6.


Page 1  |  Page 2  |  Page 3  |  Page 4  |  Page 5  |  Page 6  |  Page 7  |  Page 8  |  Page 9  |  Page 10  |  Page 11  |  Page 12  |  Page 13  |  Page 14  |  Page 15  |  Page 16  |  Page 17  |  Page 18  |  Page 19  |  Page 20  |  Page 21  |  Page 22  |  Page 23  |  Page 24  |  Page 25  |  Page 26  |  Page 27  |  Page 28  |  Page 29  |  Page 30  |  Page 31  |  Page 32