The Skinny on Fat
Of the three macronutrients, fat is by far the most misunderstood and the first that we tend to eliminate. The truth is, at least 20% to 35% of our daily caloric intake needs to come from dietary fat.
Dietary fat has 6 major roles:
it is the most energy-dense macronutrient
manufactures and balances hormones
integral to the formation of cell membranes
forms our brains and nervous systems
transports the fat-soluble vitamins A, D, E, & K
it provides two essentials fatty acids that the body can’t make: linoleic acid (an omega-6 fatty acid), and linolenic acid (an omega-3 fatty acid)
For the sake of this week’s blog I want to focus on the last point regarding omega-3 and omega-6. You’ve probably heard/read/been told that it is important to obtain these from your diet, but what you don’t know is what role each plays and the optimal ratio of omega-6/omega-3 that you should strive for.
Historically we evolved from a diet that resulted in a 1:1 ratio, which is optimal. However, the reality is that with today’s modern diet that ratio is closer to 16:1 to 20:1.
“But if they are both ‘healthy fats’, why is that bad?”
Omega- 6’s promote blood vessel constriction, inflammation, blood clotting, pain, airway constriction etc. Omega-3’s, blood vessel dilation, anti-inflammatory effects, anti-coagulant effects, a decrease in pain, airway dilation…you see where I’m going with this?
You can quite easily deduce that this realtionship is symbiotic. Both contribute to overall health if controlled properly. Inflammation is essential for our survival. It helps protect our bodies from infection and injury, but it can also cause severe damage and contribute to disease when the inflammatory response is inappropriate or excessive. We consume far too many omega-6 fatty acids from corn oil, safflower oil, and meat from feedlot animals. To balance out this ratio we must consume less rich vegatable oils and consume more omega-3’s. Sources are, but not limited to, flax seed, walnuts, and fish. It’s just a matter of being conscious of how you fuel your body optimally and making informed choices.
Now I’m a giver. It’s what I do. Therefore, I’m going to help you out with a fantastic recipe this week to bump that ratio and bring some balance to your life.
You’re welcome. ;)
Cheers,
Roberta J Gizen BHK, PN1
Seared Scallops with Pea-Mint Puree & Fried Shallots
Ingredients
2 cups fresh-shelled peas
1 garlic clove, sliced
1 cup lower-salt chicken broth or water
1 tablespoon fresh lemon juice
salt and pepper to taste
1/3 cup fresh mint
3 tablespoons canola oil or grapeseed oil
1 cup thinly sliced shallots
1 pound sea scallops
2 teaspoons unsalted butter
Directions
In a medium-size saucepan, bring peas, garlic and broth or water to a boil.
Reduce heat and simmer covered until the peas are tender, five to eight minutes.
Transfer mixture to a blender container along with mint, lemon juice, and salt and pepper to taste; blend until smooth. Cover to keep warm.
Heat oil in a large skillet over medium heat. Add shallots, reduce heat to medium-low and cook, stirring often, until golden brown, about eight minutes. Remove shallots from pan and place on a paper-towel-lined plate or cutting board to cool.
Pat scallops dry with paper towel and then season with salt and pepper.
Raise heat to medium-high and add more oil, if needed, to skillet. Place scallops in pan, making sure they are not touching. Allow to cook undisturbed until bottom edges are golden and they release easily, about two minutes.
Gently flip scallops, add butter to pan and sear until browned underneath, about one and half minutes.
Spread pea purée on serving plates and top with scallops and fried shallots.
Nutrition facts (per serving): calories 232, total fat 6 g, saturated fat 1 g, trans fat 0 g, sodium 249 mg, carbs 21 g, fiber 4 g, sugar 6 g, protein 24 g
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