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Nutrition Blog

Tips and A Recipe for Including Fats in Your Diet

Madeline Schaefer


A few months ago a wrote a post about the benefits of including more fat in your diet .I thought I would come back on here to share my top tips for including fat in your diet and give you an example of how that might look recipe wise.

My main rules for including more fats in your diet are 1. Cook in fat, 2. Top with fat, and 3. Eat

  1. Cook in fat

    Cooking in fat is a great way to add it to your diet. Ditch the oil sprays and non-stick pans and use fats such as butter or coconut oil. As I mentioned in my previous post, it is best to cook with fats that are solid at room temperature, as they hold up to heat much better. This includes fats such as butter, ghee, coconut oil, lard, tallow etc. Add these to your pan or pot before cooking, and don't be too concerned about the amount!

  2. Top with fat

    When you are done cooking and serve up your meal, top it with fat. This can look like a few slices of avocado on your salad, dressing on your salad, a tab of butter on your broccoli etc. You can top with any fat, but this is a great opportunity to use fats such as extra virgin olive oil, or macadamia nut oil that are liquid at room temperature.

  3. Eat!

    This is the best step! Take a few breaths before each meal, and when you eat...just eat. Resist the urge to be on your phone, watch tv, read etc. The state you are in when you eat, and the time you take to chew, savour and enjoy your food directly impacts your bodies ability to assimilate the nutrients present.

Alright , onto the fun part...the recipe:

Yield: 1
Author: Madeline Stewart

Sweet Potato Toast with Avocado, Bacon and Eggs

A great breakfast recipe that is full of healthy fat!
prep time: 5 Mcook time: 5 Mtotal time: 10 M


  • 2 slices of a large sweet potato
  • 2 slices bacon
  • ½ avocado
  • 2 eggs
  • Butter
  • Salt and pepper


How to cook Sweet Potato Toast with Avocado, Bacon and Eggs

  1. Begin by cooking your bacon over medium to low heat in a cast iron pan. Then slice and place your sweet potato in a toaster or under a broiler. If using a toaster it will take a few rounds to cook and toast. If using a boiler, set the slices 1-2 racks away from flame and flip when the up-side turns golden. While the bacon and sweet potatoes are cooking poach your eggs or fry them in a pan with butter and slice the avocado. When everything is done, add a bit of butter to the toasted sweet potato, top with avocado, bacon, egg and a sprinkle of salt and pepper. Enjoy!
Created using The Recipes Generator