Healthy Fats You May Be Missing in Your Diet

 

Fat gets a bad reputation, but Fat is actually very important to our health, just as protein and carbohydrates.

In fact, there are essential Fatty Acids. When a nutrient is labeled as “essential” it is another way to say that that nutrient is not able to be made in the body, and that it is necessary to consume in the diet in order to get it.

Omega-3 Fatty Acids are shown to help protect against different diseases and conditions such as heart disease and stroke, as well as, different cancers.

Adequate Intakes for Omega-3 Fatty Acids for all people ages 14 and up are:

1,600 mg for Males and 1,100 mg for females

Omega-3 Fatty Acids and Omega-6 Fatty Acids are two essential Fatty Acids. Americans tend to consume enough omega-6 fatty acids in their diet, but often struggle to get enough omega-3 fatty acids.

Good Sources of Omega-3 Fatty Acids are:

4 oz Salmon (1,773 mg)

2 oz Anchovies (1,200 mg)

1 Tablespoon Walnut Oil (8,000 mg)

Here is a tasty recipe using Walnut Oil:

Spiced Pear Tarte Tatin by La Tourangelle

Ingredients:

• 3 Tbsp. Walnut Oil
• 1/4 cup granulated sugar
• 3 or 4 firm, ripe winter Nellis or Bosc pears (about 2 lb. total), peeled, halved and cored
• 1/2 cup firmly packed brown sugar
• 2 Tbsp. finely chopped crystallized ginger
• 1 Tbsp. fresh lemon juice
• 1/4 tsp. ground cinnamon
• 1/4 tsp. ground cloves
• 1 sheet puff pastry

   

  Directions: 
  

  
  

  
  

  1. Preheat an oven to 375°F. Using 1 Tbsp. of Walnut Oil, grease a 12-inch round baking dish with 2-inch sides, preferably of glass so you can watch the syrup forming. Sprinkle the granulated sugar evenly over the bottom of the dish.
  2. Place the pears, cut sides up, in a tightly packed layer in the prepared baking dish. If necessary, slice a half lengthwise and use the slices to fill in any gaps between the halves. Sprinkle 1/4 cup of the brown sugar over the pears. Top with the crystallized ginger and the lemon juice. Drizzle the remaining 2 Tbsp. Walnut Oil on the tops of the pears. Stir together the remaining 1/4 cup brown sugar, cinnamon and cloves. Sprinkle the mixture evenly over the pears.
  3. On a floured work surface, roll out the dough a little larger than the diameter of the baking dish and a scant 1/4 inch thick. Drape the pastry over the rolling pin and transfer it to the baking dish. Carefully unroll the pastry over the pears. Tuck the edges of the pastry down to the bottom of the dish to form an interior rim that will encircle the pears once the tart is turned out of the dish. Prick the top all over with a fork.
  4. Bake until the crust is golden brown, the pears are tender and a thickened, golden syrup has formed in the dish, about 1 hour.
  5. Remove from the oven and let stand for 5 minutes. To unmold, run a knife around the inside edge of the baking dish to loosen the sides of the tart. Invert a platter on top of the baking dish and, using pot holders to hold the platter and the baking dish tightly together, flip them. Lift off the baking dish, gently removing any of the pears that may have stuck to the dish and repositioning them on the tart. Serve warm, and enjoy with some Ice cream.

  
  

  
  

  
  

  -AF

   

  References:

  
  
  Recipe & Picture: https://latourangelle.com/blogs/recipes/spiced-pear-tarte-tatin
  
  
  Content: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/#:~:text=These%20are%20essential%20fats%E2%80%94the,flaxseed%20oil%2C%20and%20leafy%20vegetables.
  
  
  Content: https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
  
  
  Content: https://www.healthline.com/nutrition/walnut-oil#:~:text=One%20tablespoon%20(13.6%20grams)%20of,)%20(%201%20%2C%202%20).