Critical Importance of Good Fats! [Part III]

This week I will show you some easy ways to incorporate good fats into your diet on a daily basis.

Cut out rubbish/naughty food treats in your diet. Quick, easy, snack foods is where we often fall down with the bad fats, high sugar and high salt content processed foods.

Don’t depend just on food for your treats, do something nice for yourself instead – like have a bath, listen to some relaxing music etc.

Grill rather than fry foods. Don’t add butter/ gravies/sauces to your meals. Avoid fried foods becoming burned as the properties in the food changes to carcinogens and very unhealthy properties. Never eat very blackened or burned foods.

Have plain whole foods and use fresh herbs for flavour rather than adding saturated fat, artificial foods or flavour enhancers. Remove skin from chicken, fat from meats before you eat.

Vary your diet to make it more interesting. Examples:

Add good fats to smoothies, over breakfast cereals, eta on their own, add seeds to stews, soups, salads etc. Add seed spread butters like sunflower seed spread, almond nut spread to oatcakes, rye crackers or add to smoothies or have with chunks of carrot or apple. Add olive oil/avocado oil/ sesame seed oil to your cooked veges for extra flavour.  Try new foods and make your life tasty and energetic!

Here is a tasty Guacamole recipe…

When it comes to guacamole the main ingredient usually is mashed up avocadoes, avocadoes are filled with an abundance of good fats which help your body to normalise and reach its optimum weight. They are perfect to eat on their own for a powerful snack at any time of the day, you can also add them to smoothies or juices and they will give you a super energy boost and help your skin, brain and digestive system too!

  • 1 small ripe avocado, with skin and stone removed ( I usually just cut in half and pick out the stone and scoop out the flesh.
  • ½ tablespoon of extra virgin olive oil
  • 1 small garlic clove crushed ( you can add more depending on how much you like garlic)
  • Juice of half lime
  • Small handful of flat parsley leaves finely chopped
  • Small handful of fresh coriander leaves finely chopped
  • Himalayan sea salt and black pepper to taste (optional)

Simply add all ingredients to a bowl and mix thoroughly.

If not using right away cover and place in the fridge, it will keep for 1-2 days. As avocadoes are so high in good fats they are quickly oxidised by the air so always keep them covered.

Spread onto your favourite crackers/toasted bread or have as a dip with chunks of carrots and celery.

Gertrude Lawler, Health for life practitioner, practices in CLANE. Enquiries or to obtain FREE ‘Top Digestive Health steps’ please contact

Tel:086-3888535 or Email: