In Blog, Cooking Tips

Greens Stir Fry with Goji Berries and Cashews

The fat story will continue to be debated by scientists at the round table of nutrition and public policy but in the meantime, here is a swift summary on fats adapted from Nutritionist Kathie Madonna Swift 

Type of Fat


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)


Omega 3’s:
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)


Leslie’s Culinary Notes: Make your own cacao truffles, 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


Commercial vegetable oils & Trans fats.

Margarines, vegetable oils (corn, cottonseed, sun- flower, canola); commercial mayonnaise; hydro-genated & partially hydrogenated oils; fried foods; commercial salad dressings and many other processed foods.

Leslie’s Culinary Notes: Make your own 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:    


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