What are healthy fats?

Fat is an essential part of a person’s diet, necessary to the health of people and a principal source of energy for the body. 

Dietary fats supply the fatty acids necessary for many of the body’s chemical activities, including growth in children, and provide the membrane linings of cells. Fats carry the fat-soluble vitamins A, D, E and K. Fats lend flavour, texture and aroma to food, and they satisfy hunger.

Fat is not bad for the body. Moderate amounts of body fat, 18-24 per cent for women and 15-18 per cent for men is consistent with good health. Stored fats regulate body temperature, provide a protective cushion for organs and assist with hormone production and regulation.

The fat people consume come from many sources, both visible and invisible. Visible fats are ingredients such as sunflower oil or olive oil. Invisible fats are an integral part of foods, including the fat found in meat, nuts, fish or cheese. 

All fats consist of two types of fatty acids, which are distinguished by their chemical structure and the relative amount of hydrogen they contain. Saturated fats are loaded with all the hydrogen they can take whereas unsaturated fats contain less than the maximum amount of hydrogen. Unsaturated fats can further be divided into two categories, namely monounsaturated fats and polyunsaturated fats.

 Fats naturally found in in foods are made of mixtures of saturated and unsaturated fatty acids. Fats containing mainly saturated fatty acids are found in animal foods such as beef or lamb, butter and other dairy products. These are not healthy fats.

Healthy fats are fats containing polyunsaturated fatty acids and include sunflower, cottonseed and maize oils. Exceptions here are poultry and fish oils, which come from animal sources but are high in unsaturated fat whilst coconut oil, a vegetable oil, high in saturated fatty acids is despite being a liquid. Nuts, olives and avocados are the major sources of monounsaturated fatty acids, and are also healthy.

The dietary role of fats is not simple. Although a moderate amount of fat is needed for everyone’s diet, many people go overboard. Eating too much fat, and unhealthy fat for this matter, is normally linked to two big health problems; obesity and cardiovascular disease. 

Essential fatty acids as needed by the body are polyunsaturated fatty acids, mainly linoleic acids but it is these fats that are mostly neglected.

Studies have indicated that diets high in polyunsaturated fat lower the blood cholesterol level compared to diets containing large amounts of saturated fats.

The body’s fat intake can be regulated by cutting down on visible fats, shunning fried foods and choosing lean forms of meat and fat-free or low-fat dairy products.

Love and health,

Engela

Greek Style Kebabs

Ingredients

·         550g lamb fillet

·         45ml olive oil

·         30ml lemon juice

·         2.5ml rigani

·         freshly ground black pepper

·         2 medium sized onions

·         fresh or dried bay leaves

·         4 baby tomatoes, halved

·         2 lemons, cut into wedges

Method

1.       Mix the oil, lemon juice and pepper in  a glass bowl. Add the rigani.

2.       Cut  the meat into 2.5 cm cubes and add to the marinade. Turn with a spoon so that all sides are coated.

3.       Cover and leave in the refrigerator or a cool place for 2-3 hours.

4.       Chop the onions and pepare the tomatoes.

5.       Drain the meat, reserving the marinade.

6.       Heat the grill until very hot.

7.       Thread the ingredients on the skewers in this order: a piece of onion, 2 pieces of meat, a bay leaf, a piece of onion, and so on.

8.       Grill for 8-12 minutes, turning frequently and basting occasionally with marinade.

9.       Slip the tomatoes on to the ends of the skewers for the last few minutes of cooking time.

10.   Serve with lemon wedges.

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Slow-Cooked Leg of Lamb with Fresh Mint Sauce

Ingredients

·         4 large garlic cloves, peeled

·         1 tablespoon coarse salt

·         1 whole leg of lamb, about 6 pounds

·         Salt and black pepper to taste

·         ½ cup sherry vinegar

·         ⅓ cup sugar

·         2 cups fresh mint

Preparation

1. Preheat oven to 250° F. Mince garlic and mix with salt. With a small sharp knife, poke holes all over lamb and insert some garlic-salt mixture into each hole. Smear any remaining mixture on lamb skin, then sprinkle with additional salt, if desired, and pepper. Place lamb in roasting pan, cover lightly with aluminium foil and put it in oven.

2. Cook for 4 hours, and then remove foil. Cook for about 2 more hours, or until a sharp, thin-bladed knife can be easily inserted into meat. If lamb skin is not browned, raise heat to 400° F.  for 10 minutes.

3. To make mint sauce, combine vinegar and sugar in a small saucepan with ⅓ cup water and a pinch of salt. Bring to a boil and cook for about 30 seconds longer. Cool for a few minutes, then place in a blender with mint; blend until smooth. Keep at room temperature until ready to serve (or refrigerate overnight and return to room temperature before serving).

4. Carve lamb and spoon pan juices over slices. Serve hot, passing sauce at table.

Yield: 8 servings.

Acknowledgement: The Recipe Reader