Episode 3 – Healthy Fat

Listen to “Healthy Fat” on Spreaker.

In this 20 minute episode, Fay and Ashley are back discussing fat, why our bodies need fat and what plant based foods have healthy fats. You’ll also get great information about cooking with plant-based oils and their smoke points. As a bonus for our audience, Fay and Ashley have provided some great plant-based recipes (below).

In this podcast you’ll hear:
2:45 What are the four types of fats?
3:20 What are saturated fats?
3:50 What are trans fats?
4:30 What are mono-unsaturated fats?
4:45 What are poly-unsaturated fats?
5:30 Coconut cream
7:40 Examples of plant-based foods with good fat
9:00 Avocado
11:30 Why do we need fat?
12:15 How much fat should someone have on a daily basis?
14:00 Cooking with plant-based oils and their smoke points
17:45 Baking and cooking with avocado oil
19:30 Ashley’s cashew cheese sauce
19:45 Fay’s coconut whipping cream

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CASHEW CHEESE SAUCE (courtesy of Ashley Kitchens)
2 cups soaked cashews
¼ cup nutritional yeast
2 tbsp. miso paste
Squeeze of lemon
Water to thin it out

Blend ingredients.
Pour into a bowl. Add dash of cayenne pepper.

WHIPPED GUACAMOLE (courtesy of Fay Knights)
4 medium-large ripe avocados
1 organic lemon or 3 limes juiced
1 tsp organic garlic powder (or 1 crushed garlic clove)
1/2 tsp organic onion powder
1 tsp fine pink Himalayan salt
1/2 tsp organic ground black pepper
punch smoked paprika optional

Add all ingredients to a high speed blender and blend on medium for 20-30 seconds.
Taste test and add more lemon/lime juice, salt, and pepper if desired.
With a rubber spatula, transfer to a serving bowl and enjoy!

COCONUT WHIPPED CREAM (courtesy of Fay Knights)
1 can full fat organic coconut milk
1-3 tbsp powdered organic cane or maple sugar depending on how sweet you like it – if you use maple, the whipped cream may have a more cream like colour instead of white.
1 tsp organic vanilla extract

pinch cinnamon and/or fine pink Himalayan salt

Refrigerate coconut milk can the night before.
Day of: start by putting a medium metal or glass mixing bowl in the freezer while gathering your ingredients and doing step 3.
Remove can of coconut milk from fridge, flip over and open the can from its opposite side. Pour out the water that has separated from the coconut fat. Tip: pour it in a sealable cup and store in the fridge to drink later or add to smoothies.
Remove bowl from the freezer. Scoop out coconut cream that is left in the can (after pouring out water) into the bowl and add organic powdered sugar and vanilla.
Beat on low with an electric mixer until well combined (maximum 1 minute).
Serve with your favourite fruit or dessert right away or cover bowl tightly with wrap and store in the fridge.

Lasts in the fridge for up to 5-7 days Do not over beat. If it’s over beaten the coconut fat will start to liquefy. You can substitute maple syrup, honey, or coconut nectar instead of powdered cane sugar but do not use more than 1-2 tsp because it will become too liquidy and will also separate a bit when stored in the fridge. Use a high fat coconut milk. These generally say “full fat” or “premium fat” on the can. Do not use cans that say “light” – light versions have very little fat content (not enough to make the whipped cream).