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Essential Fatty Acid Recipes

November 6, 2010

Essential fatty acids (EFAs) are important substances from fats that must be provided by the foods we eat because the body cannot manufacture them.  Research has shown, that when present in the body, EFAs provide improvements in overall health ranging from better metabolism for weight management, increased energy, improved brain function, and protection for the heart and blood vessels.

FIT now offers a selection of rare, EFA-containing oils: Organic Walnut, Organic Pumpkin and Organic Sesame Oil by Flora Health. We also offer Udo’s DHA Oil Blend, an organic, vegetarian blend of various seeds that also contain EFAs.  FIT’s latest oil addition is an award winning, locally grown Olive oil by Dry Creek Olive Oil Company. The Three Orchards Blend Olive Oil is particularly unique because of its high oleic acid content, which makes it prefect for deep-frying including the Thanksgiving turkey.  FIT also offers Wilderness Family Naturals Centrifuge Extract Coconut Oil.  Because of this product’s purity, and coconut oil’s ability to maintain its integrity at high temperatures, this oil is great for high temperature holiday cooking and baking.

Each of the oils FIT carries is unique in its concentration of micronutrients, fats and polyphenols. Overall, they are all essential for optimal health and vitality. Here are several nutritious and delicious Holiday recipes using EFA containing oils.

Enjoy!

FIT Salad Dressing
Servings: 4
•    4 tbsp Udo’s 3-6-9 Oil Blend
•    2 tbsp organic apple cider vinegar or lemon juice

Vary this base with: Dijon mustard crushed garlic, cayenne, or dash of organic honey, maple syrup or brown rice syrup.
Try an assortment of fresh herb combinations: thyme and tarragon, marjoram and basil, oregano and….whatever you fancy! The more fresh the herbs (i.e. you chopped them), the better, but we all understand how circumstances can get in the way.

Sweet Potato and Apple Gratin
Servings: 8

Ingredients
•    3  cups thinly sliced peeled Granny Smith apple (about 1 1/4 pounds)
•    1  tsp  lemon juice
•    4  small sweet potatoes, peeled and thinly sliced (about 2 pounds)
•    1/4  cup  dark organic honey
•    1  tbsp  butter, melted
•    1/2  tsp  sea salt
•    1/4  tsp  black pepper
•    Coconut Oil
•    2  (1-ounce) slices whole-wheat organic bread
•    2  tsp  Flora’s Organic Pumpkin oil or Dry Creek Olive Oil
•    1/4  tsp  ground nutmeg

Directions
Preheat oven to 400°.
Combine apples and lemon juice in a large bowl. Add the sweet potatoes and the next 4 ingredients (sweet potatoes through pepper). Place the sweet potato mixture in a 13 x 9-inch baking dish coated with coconut oil. Bake at 400° for 40 minutes, stirring after 25 minutes.

Place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1 cup. Combine breadcrumbs, oil, and nutmeg; sprinkle over the sweet potato mixture. Bake for an additional 15 minutes or until golden. Let stand for 10 minutes before serving.

Pumpkin Bisque
Servings: 4

Ingredients
1 tbsp Dry Creek Olive oil
1 medium white onion (diced)
1 garlic clove diced
2 Cups pumpkin puree
4 Cups chicken stock
Bay leaf
Pinch sugar
1/3 tsp curry powder, or to your taste
Pinch nutmeg
2 Cups half-and-half
Salt and pepper
Toasted coconut

Directions
Slowly sauté onion and garlic in oil until transparent (about 5 minutes). Add pumpkin puree, chicken stock, bay leaf, sugar, curry, and nutmeg, mix well. Bring to boil, and then lower heat to simmer. Cook 20 – 30 minutes. Taste for seasoning. Add half-and-half and simmer another 10 minutes. Remove from heat and cool. Blend in batches in blender and strain through a fine strainer. Reheat gently, and serve with toasted coconut.

FIT Approved Fried Turkey
Prep Time: 40 minutes
Cook Time: 1 hour
Servings: 20

Ingredients
•    1  (12- to 15-pound) turkey
•    2  tbsp  ground red pepper (optional)
•    4  to 5 gallons Dry Creek Olive Oil
•    Garnishes: fresh sage, parsley, thyme sprigs, kumquats with leaves

Directions
Remove giblets and neck, and rinse turkey with cold water. Drain cavity well; pat dry. Place turkey on fryer rod; allow all liquid to drain from cavity (20 to 30 minutes). Rub outside of turkey with red pepper, if desired.
Pour oil into a deep propane turkey fryer 10 to 12 inches from top; heat to 375° over a medium-low flame according to manufacturer’s instructions. Carefully lower turkey into hot oil with rod attachment. Fry 1 hour or until a meat thermometer inserted in turkey breast registers 170°. (Keep oil temperature at 340°.) Remove turkey from oil; drain and cool slightly before slicing. Garnish, if desired.


This entry was posted in Nutrition.

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