We hear about making sure we all eat enough healthy fats all the time, whether it’s on the internet, in the news or from friends. But where are these healthy fats hidden? What foods have them, and how can we cook with them and incorporate them into our everyday diet? Today is your lucky day because today we are giving you really simple ways to ensure that you are getting all your healthy fats in your food throughout the week. It’s a lot easier than you think and really just requires a few upgrades in your produce drawer and in your pantry. The best part is, it doesn’t require you to skip dessert.

1. Avocado – Fudgy Avocado Brownies

Brownies don’t always have to be unhealthy! When you first look at these little chocolatey treats, you’d think they’re your average brownie, but underneath that thick layer of icing, is the extremely healthy avocado waiting to infuse your bod with much needed nutrients.


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2. Avocado – Healthy Avocado Egg Salad

Make your egg salad sandwich into a healthy kick of all the good fats! Swap out that mayo for creamy avocado to achieve the ideal mid day meal.

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3. Ghee – Instant Pot Buttery Lemon Chicken

Ever heard of Gee? It’s basically the result of boiling butter and getting rid of the butterfats, leaving all that protein and good stuff behind for you to use. It’s kind of genius! Use it in the place of margarine or butter to get an extra kick of protein in your meal.

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4. Ghee – Garlic Butter Quinoa

Quinoa is great but it can sometimes be a little plain. Serve it up with some ghee, garlic and a few other ingredients to make it shine all on it’s own.

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5. Coconut Oil – Dark Chocolate Coconut Oil Fudge

Need another reason to eat fudge? Well you’re in luck! Coconut oil is rich in medium chain fatty acids that assist with memory and brain function and makes up a large portion of this fudge recipe.

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6. Coconut Oil – Gut Healing Cinnamon Coconut Latte

Needing to detox after a weekend of cheat days? This latte is not only yummy, but also very healing for your gut!

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7. Extra Virgin Olive Oil – Quinoa Spinach Power Salad

Whenever you go to buy Olive Oil at the grocery store, make sure it’s Extra Virgin! That’s the stuff that provides tons of benefits such as helping to reduce your chances of a heart attack, fills you up with antioxidants that heal your damaged cells, and improve your memory.

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8. Extra Virgin Olive Oil – Spiralized Greek Cucumber Salad with Lemon and Feta

Instead of spiralizing zucchini, try spiralizing some cucumber! Creating these “noodles” adds a fun twist on Greek salad. Remember to drizzle this salad with some homemade dressing.

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9. Omega-3 – Whole30 Grilled Salmon with Avocado Salsa

This meal is double the good fats with salmon and avocado! Did you know how important it is to eat foods with Omega-3? It’s so important because your body actually can’t produce Omega-3 on it’s own! So chow down on salmon, chia seeds and high quality cuts of grass fed beef to get your omega-3s.

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10. Omega-3- Pumpkin Pie Chia Pudding

Start your day off with healthy fats that will blow your mind with flavor. Instead of that sugary pumpkin spice latte, have a mason jar of chia goodness that may even taste *better* than your latte.

Lindsay Duncan

Lindsay loves cooking fun and creative meals for friends and family. At home, you can find her trying out a new recipe found on Pinterest while trying to balance her husband's sweet tooth with her healthy eating habits. If she's not in the kitchen, you'll find Lindsay photographing people she loves and going out with friends to try the newest restaurant in her small town.

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