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3 Delicious Ways to Cook a Meal Rich in Healthy Fats

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It is true that fat can be detrimental for our health, but at the same time, fat is also an essential nutrient, without which, our health would deteriorate in an even worse way. If the situation seems contradictory to you, then that’s because most of us do not know the difference between healthy, unsaturated fats and harmful trans-fats or saturated fat. As Nina Teicholz discusses in The Big Fat Surprise, butter, cheese, meat, nuts, fish, avocados and all other sources of healthy, unsaturated fats are not only allowed, but are mandatory in any healthy diet out there. To help you take advantage of the positive effects of proper fat sources, here are three delicious recipes that you will be sure to love.

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Cinnamon Roasted Almonds

Rich in fat and protein, Almonds are an ideal source of healthy fats.


  • 1 cup of whole almonds, raw
  • ½ teaspoon of cinnamon, ground
  • 1/8 teaspoon of salt
  • ½ tablespoon of honey
  • Canola oil, as required

How to Make It

  • Before putting the almonds in, preheat the oven to about 350-degrees
  • Put the almonds in a bowl and then coat them properly in honey
  • Add the salt and cinnamon to coat the almonds just like the previous step
  • Use a cooking spray to add only as much of the canola oil as necessary
  • Put it in the preheated oven and after 10-minutes of baking, you are ready to serve 4 people

Dark Chocolate Bark

The healthier version of chocolates, dark chocolate is also rich in potassium, calcium, iron, vitamin, A, B and E.


  • 350 grams of dark chocolate
  • ¼ cup of dry cherries
  • ¼ cup of cashews
  • ⅛ teaspoon of fleur de sal

How to Make It

  • Put the dark chocolate in the microwave for 30-seconds
  • Take it out and stir before putting it back into the microwave for 30-seconds; repeat till it has melted completely
  • Pour the melted chocolate on parchment paper
  • Smoothen it to a thickness of roughly ⅛-inch
  • Add the cherries, cashews and fleur de sal evenly on top
  • Wait till it dries out (approx. 3 hours) and then break it into evenly sized pieces

Avocado-Kale Salad

An awesome combination of healthy fats and vitamins.


  • 2 cups of kale finely chopped
  • ½ a Hass avocado, ripe
  • 2 tablespoons of old balsamic vinegar
  • ½ cup of toasted and chopped walnuts
  • A pinch of Kosher salt

How to Make It

  • Scoop out and add the avocado to the chopped kale in a bowl
  • Coat the kale thoroughly in avocado and don’t be afraid to use your fingers
  • Divide the salad into plates and add the vinegar, nuts and salt equally

If these three recipes got you interested in eating healthy fats, then you should be happy to know that this is just an introduction. As long as you are using unsaturated fats, you can pretty much turn any dish into a healthy and delicious meal, without sacrificing on your fitness goals.

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