Fats: They Do a Body Good - No, Really!

Mmmmm.  I'm pretty sure that every recipe I know can be improved by adding a little extra fat.

And, as counter to our culture's thinking as it may be, this does not have to be a bad thing!  I'm not a nutritionalist, and I'm not a doctor, but I have done a lot of reading on the subject (as is par for the course for me).  Our bodies really do need fats - the natural unrefined kind, of course.

When we hear about the perils of eating high-fat foods, we are really hearing about processed fats.

The canola, corn, vegetable (soybean), and even refined olive oils have had much if not all of their fatty acids removed or compromised.  In this state, our livers cannot properly process them (because our bodies do not "recognize" the processed form of the food), we get little to no actual benefits from them, and they are much more readily stored in our bodies as body fat.

Unrefined fats, however, are in a form that our bodies can process very efficiently.  The fatty acids in unrefined avocados (and avocado oil), unrefined coconut oil, unrefined olive oil, unrefined safflower oil, unrefined sesame oil, raw butter (yes, butter in moderation can be good for you!), and many others are good for our skin, brain, and may even contribute to healthy weight loss!  You can easily google "unrefined oils" or "unrefined fats" and read more about the amazing benefits of these fats (here's a quick explanation by a company that makes both refined and unrefined oils).

To check if an oil or fat is unrefined, just read the label.  The ingredients will actually say "unrefined" before the name of the oil/fat.  I'm willing to bet that 90% of what you normally use is a refined "bad" fat.  Not to worry, though - there are easy substitutions and relatively cheap alternatives!
When I'm sautéing anything, I use organic, unrefined olive oil.  It does not withstand super high heats like refined oils do, so just adjust your cooking heat/times as needed.  Unrefined olive oil can be pretty expensive, but Whole Foods and other natural grocers often run really good deals.  I've tried and tried to find a cheap supplier online, but haven't had any luck - let me know if you do!  Also, I spread coconut oil, which is a solid at room temperature, on whole wheat toast in the morning for Parker and myself - YUM!  Coconut oil can also be used in any cooking (not baking) recipe that calls for another fat.  It does have a slightly coconutty flavor, so it's best in dishes that are slightly sweet.  Not on sale, it can be a little pricey, but I always get it when it's really cheap.  Amazon runs great deals, so you can often get 30 ounces for around $12 or $13.  Also watch your grocery store (natural and conventional), because it'll be on sale for around $6 for 15 ounces every once in a while.  This is one of the items I stalk online, so follow my facebook page for price updates!  Some of my other favorites are unrefined toasted sesame oil, unrefined organic butter, and avocado oil (or just good-ol' avocados).
As with everything, if you're thinking about transitioning to a more natural, unrefined diet, baby-steps are the key.  Just try one substitution every day or two at first, and then slowly up the healthy-ness as you are able.  It is so worth it!