Healthy Fats

healthy fat avocados

It is amazing how the fear of fat has made us even fatter! Here is a quote from a recent study, “Diets high in fat do not appear to be the primary cause of the high prevalence of excess body fat in our society, and reductions in fat will not be a solution.” In fact, eating less fat over the last 2 decades in America has corresponded with a massive increase in obesity! So, do we go out and eat a big cheese pizza to celebrate? No!

It turns out that the fattening culprits are processed carbs – sugar, white flours and grains, chemical sweeteners and additives, and, low-fat or highly processed dairy products. On the other hand, fats contained in whole plant based foods like avocados, nuts, and seeds have been shown to help maintain a healthy weight, prevent inflammation, and keep blood sugars stable. Eating those fats is a preventative for many of the diseases associated with obesity!

Do you get cravings for sugar or baked goods, feel like your brain needs caffeine to function, or have wild mood swings? Quell your fear of fat, add healthy plant based fatty foods to your meals on a daily basis and see what happens…

Here are two deliciously fatty foods that are perfectly healthy:



Avocados are great for people with nut allergies. Guacamole is the most common way to indulge in these beauties, but there are many other ways to use them:

  • use in place of olive oil for dressings – scoop out the soft avocado and mix with salad greens or kale salad and mix well to make an instant creamy dressing
  • bring ripe but firm avocados with you when traveling or for an easy packed lunch – bring a plastic knife, a spoon and some salt and pepper for a gourmet snack – I bring them on road trips, planes and trains
  • chop avocados, mix with a few herbs and lemon juice and use them to garnish soups, omelets, grain and bean dishes
  • use them instead of olive oil or mayo to make super creamy blended dressings and sauces
  • add them to smoothies for extra creaminess


Toasted Sunflower Seeds

These can be used to garnish soups and salads or any main dish, and are perfectly yummy as a snack in between meals. They contain plenty of healthy fat, fiber, and protein which means just a handful will keep your blood sugar level and your appetite satisfied:



  • 2 cups of sunflower and/or pumpkin seeds, sorted and washed, soaked for one hour if possible
  • 2 tsp Bragg Amino Acids or soy sauce
  • 1 T dulse flakes – optional but they add a unique flavor with lots of vitamins and minerals!
  • 2 tsp garlic powder
  • 1 tsp smoky paprika



  1. Preheat the oven to 300F and mix everything together.
  2. Spread the seeds on baking tray and place in the hot oven.
  3. Stir every 5-10 minutes keeping a close eye on them – timing will vary.
  4. Remove them when they are just turning golden, not brown!



Katherine Miller

Katherine is the founder and CEO of As a holistic health coach and master whole-foods chef, she specializes in health mastery for women in their prime, freeing them to fuel the life they love, and make their mark in the world.