Adding fat


Jess0321

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How do you guys eat more fat? I’ve been noticing that even though I eat plenty of meat and veggies in each meal and get super full, I get hungry around 2 hours or so. I eat sweet potato a lot so I am getting my carbs in, but I’m thinking maybe I could add in fat. The only fat I use is cooking oil. And I know I’ve been snacking in Lara bars and that’s not a good substitute, but I only eat it when I’m hungry between meals.

 

can you guys help me add in fat to my meals or have a simple mini meal that has lots of fat? Please and thank you.

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Do you bake the sweet potato? If so, add a spoonful of ghee or coconut oil to it. If you roast it in chunks, try dipping them in mayo. (I personally like pretty much everything dipped in mayo, so really you can try that for any meal.) Do you like avocado or olives? Add half to a whole avocado to a meal -- either just slice it up and put some lime juice and salt on it, or mash it up and make guacamole. Olives can be just eaten as is, chopped up in salads, or even chopped up and mixed into meatballs or burger patties, if you like the flavor they add. Occasionally adding some nuts is fine -- try toasting them, and adding them to vegetables for a change of texture. Coconut flakes or coconut milk are both fats -- toasted coconut flakes are good on their own or topping fruits or vegetables. Coconut milk can be added to soups to make them creamy, or used in coffee or tea, or make a curry with them.

There are all kinds of sauces, dressings, and dips you can make that will add fat to meals, and they help change up flavors which means you can cook a bunch of something, and still have it taste different throughout the week. Here's a few to look at to get you started:  https://whole30.com/2016/10/best-of-dips-sauces/ , http://meljoulwan.com/2009/08/05/presto-pesto/http://meljoulwan.com/2011/01/25/tangy-goodness-creamy-italian-dressing/, http://meljoulwan.com/2014/07/02/chimichurri-aka-magic-sauce/ , https://www.stupideasypaleo.com/2013/07/06/easy-paleo-ghee-hollandaise-sauce/

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Thank you for the tips. I’ve never thought about those before. I usually bake the sweet potatoes, mash them, try to make fries, etc..

 

how long would these dips last? The only reason I wouldn’t do them before is because I feel like it would be a big waste to make a huge batch only for it to go bad it a couple of days.

 

what about tapenade? Would that be a good source of fat? I’ve never made it before but it sounds interesting.

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How long the dips last depend on what's in them and how they're stored. Homemade mayo and similar egg-based stuff should last until the use-by date on the egg carton, or at least a week -- you should be able to tell if it's off by the way it smells or tastes. Chimichurri and pesto would definitely last several days, maybe a week (store it in the fridge, and if your olive oil solidifies, just take it out and let it come to room temperature before using). With anything, look at it, smell it, taste a little bit -- if anything seems off, toss it, but they should definitely last more than a couple of days.

Tapenade would be a good source of fat -- it's typically got a fair amount of olives in it, along with other things, so you'd get the fat from the olives. I don't know if you'll be able to find compliant ones for sale, but there are probably Whole30 compliant recipes around if you google it. 

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You can also freeze the sauces if you think you made too much, which will extend their shelf life. This works really well with olive oil based sauces (pesto, tapenade, etc) and anything that's based on nut butters or oils. The eggs will probably work, but I've never freezed eggs before to see how they fare when they thaw.  Just be careful if you're freezing in glass that you leave enough room in the jar so that it doesn't break all over!

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