Posted 04/18/2022

I read the sad news today in the Wall Street Journal about the impact of the tragic Ukraine war on sunflower oil supply. Creating a short supply also raises prices on other oils such as olive and rape seed oil.

To help you eat and cook with the healthiest and tastiest oils, I always recommend choosing organic oils.

Here is a chart to help you mix and match healthy oils to create delicious vegetarian, vegan, gluten free and plant based year round meals.

Adapted from Nutritionist Kathie Madonna Swift with Culinary Notes and Cooking Tips from yours truly, The Organic Gourmet Chef Leslie Cerier

Type of Fat	Foods
Monounsaturated Fats (MUFAs)Omega 9’s	Avocado, olives, olive oil, raw nuts & seeds including their butters: almonds, cashews, macadamia, walnuts, pecans, pine nuts, pistachios, peanuts

Leslie’s Culinary Notes: Whisk up some dressings and marinades: Drizzle on top of salads and cooked food. Add avocados, nuts, seeds and olives to salads and nori rolls.
Polyunsaturated Fats (PUFAs)	Foods
Omega 3’s: DHA(‎Docosahexaenoic acid) & EPA (‎Eicosapentaenoic acid) Alpha-linolenic acid (ALA) Omega 6’s: linoleic acid Omega 6’s are important too! But when it comes to fat, it’s all about balance and we have tipped the scale with far too many omega 6’s in our diet.	Omega 3’s: soybeans, walnuts, butternuts, sunflower/flax/ hemp/chia seeds, purslane; vegetables and sea plants (algae) Omega 6’s: Vegetable oils: corn, cottonseed, grape seed, safflower, soybean, sunflower; many nuts & seeds Grass fed organic eggs
Leslie’s Culinary Notes: Make your own nut and seed milks. Add chia and hemp seeds to smoothies. Sprinkle nuts and seeds on salads and cooked food.

Saturated Fats (SAT FATS)	Foods
Leslie’s Culinary Notes: Make your own cacao treats, pastries, stir-fries, soups, omelets, quiches and dressings with healthy fats.	Cacao butter, coconut & coconut oil, red palm oil, grass fed organic cheese & eggs

Unhealthy Fats		Foods
Commercial vegetable oils & Trans fats.		Margarines, vegetable oils (corn, cottonseed, sun-flower, canola); commercial mayonnaise; hydrogenated & partially hydrogenated oils; fried foods; commercial salad dressings and many other processed foods.
Leslie’s Culinary Notes: Make your own potato and sweet potato fries, mayonnaise & condiments. Avoid unhealthy fats by reading labels on food products and not buying unhealthy products.
many thanks to Kathie Swift for the facts on fats: http://www.kathieswift.com/

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Leslie Cerier and Kathie Swift co-taught “Cooking for Gut Health and Happiness”, a weekend workshop. Kathy presented the nutrition facts. I demonstrated and taught my original recipes with Hands on Cooking Classes back in 2014