On today’s post I decide to talk a little about fat. Our society has become almost obsessed with fat-free products as nowadays almost all of us believe that fat is always an enemy when it comes to health and weight loss. Well, for a long time, I was this kind of person as well. I spent a lot of money buying nonfat yogurt, a variety of diet and light products and tormented myself counting calories all the time. However, although I avoided products without fat and sugar (always replacing sugar with artificial sweetener) as much as possible, I never managed to lose much weight. On the contrary, I eventually gained weight again!
Fortunately I managed to change the way I see food and I’m no longer obsessed with avoiding fat and counting calories. Now I consume fat in a regular base, but only fat from plants. My favorite sources of fat are avocado, seeds (pumpkin, chia, sesame, sunflower) dark chocolate (90% cacao), olive oil, coconut oil, walnuts, almonds and peanut butter. But why I do believe that we should consume fat and that it is part of a healthy diet, even when we intend to lose weight?
First and probably most importantly, consuming fat from plant sources such as the ones I quoted earlier along with whole foods (veggies, fruits, legumes, seeds and grains) will make you feel full for much longer. The problem of not eating fat is that we feel hungry more quickly and end up eating more often, eventually consuming more calories than necessary – usually in the form of “bad calories”. In the past, I used to have lunch and minutes later I was already hungry. I was never satisfied. And so, he ended up binge eating! Today I always eat a plate full of vegetables and always use olive oil or coconut oil when I’m cooking. I also always include avocados, seeds or nuts on my salads, and I don’t feel hungry for hours.
Another reason for the importance of consuming fat is that our body, and especially our brain, needs fat to function better. Our brain is composed primarily of fat – about 60%! The consumption of fat will help your memory. In addition, studies have also shown that fat is associated with increases in levels of serotonin, a neurotransmitter that plays an important role in preventing depression.
To prepare the cookie below I used unsweeted peanut butter. I love this cookie, because although it seems very caloric, it is very healthy, with 100% natural ingredients. It is a great snack or even a nice breakfast option. I love eating them on the days I go for a run!
Let’s try one?
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- - 1 cup (240 ml) oat flakes
- - 2 tablespoon full of peanut butter
- - 2 tablespoons coconut flour (you can substitute for almond flour)
- - 1/2 teaspoon of baking powder
- - 3 tablespoons of molasses or maple syrup, or sugar (melted in two tablespoons of very hot water
- - 100 grams of chopped dark chocolate (make sure it does not contain milk). If you prefer, you can use any other type of vegan chocolate
- - 2 tablespoons raisins (optional)
- - 6-8 tablespoon of water
- - a pinch of salt
- Combine oats, coconut flour, peanut butter, baking soda, raisins, sugar and half of the chocolate. Mix everything and gradually add the water, till you have a cookie dough consistency. Let it sit for about 10 minutes.
- With the help of a spoon, form small balls of your desired size and place them in a parchment paper. Distribute the rest of the chocolate over them. Bake for 25-30 minutes at 200°C.
- Let them cool for about 15 minutes before serving.