October Fest Carnival of Super Foods: Healthy Fat Recipes

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October Fest CarnivalAre you ready for the holiday season, where the turkey isn’t the only thing that gets stuffed? 😉  I have a confession to make:  I have a serious sweet tooth. I adore ice cream. Pretty sure a bowl a day is literally in my genes. Pumpkin pie, Christmas cookies, and oh! Grandma’s apple pie make me weak in the knees (and weak in dietary discipline!). I really like being able to say, “This dessert is healthy…almost.”

White sugar aside (although I know that’s a nasty culprit for disease), some desserts really can be “almost healthy” if they have the right ingredients. Whole wheat pastry flour pie crust made with lard, butter or coconut oil, pumpkin and pastured eggs? Health food. Do you have a dessert recipe to link up with healthy fats?

Fat Makes you Full, not Fat

The medical community would like you to eat dry toast, salads with fat-free dressing (or no dressing) and steamed veggies with nothing on them but a little pepper. I say, bring on the fats! It’s a Fat Full Fall, after all.

caesar salad 2

This is from RealAge.com, not a super academic site, but I have seen the info corroborated elsewhere:

Eating a small amount of healthy unsaturated fat — think olive oil, nuts, avocado, and fish — before a meal triggers a chain reaction in your digestive system that slows the rate at which your stomach empties, which means you feel fuller faster. It also helps keep your blood sugar levels from spiking after your meal and makes it easier for your body to absorb fat-soluble nutrients, such as vitamins A, D, E, and K, as well as lycopene and lutein.

It doesn’t take much: Just 70 calories worth will do the trick. That’s about 1/2 tablespoon of olive oil, 6 walnuts, 10 almonds, 1/4 of a medium avocado, or 2 ounces of smoked salmon.

So make your appetizers or salads fatty! I’m willing to venture that saturated fat has the same effect, but it’s not PC to say that. I haven’t been PC since I was an infant, so I’ll say it! Eat fat before your meal. Mmmm. I make my own dressings with extra virgin olive oil, a healthy fat. It’s just one way I make my salads count. It’s always great to see avocados on sale, and I’ve been able to serve Homemade Guacamole before the meal recently. A handful of nuts while I’m preparing dinner sounds just great, too. Maybe you have a recipe to link up that can be eaten before the meal?

Fat That’s IN Stuff

granola and granola bars

So many bread-based recipes have a good deal of fat in them. If you’ve got one with healthy fats, link up! Here are some of mine, mostly using coconut oil, butter or lard:

What to do About Dairy?

We switched to full fat dairy last December, and we haven’t gained a pound (except for the ones who are still growing vertically as well!). God made the milk as a complete package, and I’m not separating it anymore. See this post on Full Fat Diary and the accompanying Monday Mission for more.

My recipe this week is my favorite soup ever, a Cream of Potato/Vegetable Soup, made even better now by the inclusion of whole milk and real butter.

cream of potato

What is a Healthy Fat?

Fat Full Fall

Your recipes should include/feature:

Unhealthy fats include:  vegetable oil, Crisco/shortening, corn oil, margarine, soybean oil, any hydrogenated oil, any fat less than 100 years old

Guidelines for Participating

If you’re reading this in an email or reader, be sure to click over to the actual website. That’s the only way you can benefit from ALL the great recipes from other bloggers (even though some will show up in your email).

If you’re not a blogger, but you have a great recipe, feel free to share it in the comments section. Thank you in advance for contributing to what I hope will be a great resource for all of us!

  • Do link back to the carnival so your readers can benefit from the wealth of recipes. Here is an easy-to-cut-and-paste line for you if you’d like to use it:
    Visit Kitchen Stewardship for more Healthy Fat Recipes as part of the October Fest Carnival of Super Foods.
  • If it’s more frugal to make your recipe at home than to purchase it (and it usually is!), point it out. People love cost comparisons, like:  “I save at least $200 a year making my own yogurt.”
  • You may click on and save the image above to display in your post (but you’re certainly not required to).
  • Feel free to link up old posts – who am I to exclude the best super food recipe in the world just because you posted it last year?
  • If you have an old post to share, the carnival can be an easy “new” post for the day – just write a post linking to the carnival and to your old post, and you have “something new” to say that day. See how I did this with my homemade chicken stock for two new carnivals here. (I don’t expect this; it’s just an added bonus option.)
  • You’re welcome to share more than one post!
  • Take the time to click on other recipes, leave comments, Stumble/Digg/Tweet about the carnival. More traffic for the carnival is more traffic for you!

Previous Carnivals: I’ve been so impressed with the past weeks’ entries. If you’ve missed any, catch up now:

“All Done” Carnivals

This is the final October Fest Carnival of Super Foods. *sniff*  I’ve been overwhelmed (in a good, warm fuzzy sort of way) with all the contributions. We started with over 60 bean recipes, and I can’t wait to see what happens tonight. My apologies for how LONG it takes me to get to visit everyone (and some bean folks I have never gotten to, so sad). Here are some ideas for a weekly carnival that I’d LOVE feedback on:

  1. Monday Mission Accomplished: a Monday linky for posts about any previous Monday Mission and how it played out in your household.
  2. Tuesday Traditions: Anything related to traditional food, traditions of the Church, family traditions.
  3. Mid-Week Research Notes: Link up on Wednesday any post that includes research (doesn’t have to be about food).
  4. Thursday Stewards of our Resources: Any post about being a good steward of the four pillars of KS:  nutrition, environment, time and budget.

Humor me with a comment on these ideas, please. I appreciate the help! The carnival would not begin until January, whatever the final decision ends up being.

  • Bloggers, which would you be most likely to participate in?
  • Readers, which would you find most interesting to see week after week?

Thanks so much for participating!

Have you enjoyed October Fest? More good stuff where that came from – 



Katie @ Kitchen Stewardship My carnival post You can write a brief (250 chars) synopsis here to tempt readers to visit your post!

Kara @ Home With Purpose The Best Crockpot Granola This is the simplest, best, granola recipe I've ever tried. It's absolutely delicious, takes literally minutes to throw into the crockpot, and makes the house smell WONDERFUL too!

Shelley @ PrairieCottageRose Country Butter A healthier (and delicious) alternative to soft \"tub\" type margarine....only 3 ingredients, spreadable straight from the fridge and freezes for up to 1 year. Hope your family enjoys it as much as mine :)

Amy @ Simply Sugar & Gluten-Free Chicken Spinach Pesto Soup Using olive oil to sautee the veggies, then stirring in homemade pesto - full of walnuts, pine nuts, and more oil - this soup has a good balance of healhty fat. Not to mention LOTS of superfoods - garlic, homemade stock, and spinach. One bowl is the per

Sarah's Musings Sourdough Biscuits Piping hot, flaky biscuits are the perfect accompaniment to any meal, breakfast, lunch or dinner. These are made healthier with sourdough, and super flaky with my favorite (secret) pastry ingredient, lard!

SnoWhite @ Finding Joy in My Kitchen Pumpkin Spice Ice Cream A yummy seasonal ice cream! Not only is it low in sugar, and has healthy fats, it's also got a great superfood in it... pumpkin!

SnoWhite @ Finding Joy in My Kitchen Pumpkin Spice Ice Cream A yummy seasonal ice cream! Not only is it low in sugar, and has healthy fats, it's also got a great superfood in it... pumpkin!

Titus 2 Homemaker Whole Wheat Croissants These are a lot easier than you might think!

emily Baked Apples with Cream (and butter) baked apples, deliciously carmelized in butter, topped with cream!

Shelley @ MAHM Two Good Fat-Full Sauces Yummy! A traditional family recipe for Hot Bacon Dressing, and an Easy Blender Hollandaise sauce. Use these on everything- I do!

Jen@A Heavenly Perspective Egg Nog A holiday favorite - homemade and using Full Fat ingredients!

Sabrina@Who He Called Me To Be Cinnamon Crunch Granola Yummy breakfast granola that will boost your immune system too!

Anne at Quick & Easy, Cheap & Healthy Yogurt Pudding The easiest \"pudding\" ever, featuring whipping cream and yogurt as the star ingredients. Delicious and guilt-free dessert.

Michelle @ Find Your Balance Autumn Breakfast Cookies Cookies so healthy you can eat 'em for breakfast. And yes, they use half a stick of good old organic butter!

Wardeh @ GNOWFGLINS Pepeprmint Pattie Coconut Bark \"Candy\" (or Almond Joy version) This is a frozen coconut \"candy\" - but a candy that I eat before every meal! (At the time of this update 10/29/2009.) In the book \"Eat Fat, Lose Fat,\" by Sally Fallon and Mary Enig, the authors note that unrefined, virgin coconut oil provides “vital n

Donielle @ Naturally Knocked Up Apple Grunt A delicious 'cake-like' version of apple crisp! I used lots of yummy stuff like spelt, rapadura, and coconut oil. It didn't last long.....

Stacy @ Recipes for Moms Twice-Baked Mashed Potatoes Creamy, cheesy potatoes with bacon. Great comfort food!

11th Heaven's Homemaking Haven Shortening-Free Whole Wheat Pie Crust This is a delicious recipe for pie crust without the damamging effects of shortening. You'll love it!

Chris @ Earth Friendly Goodies Organic Blueberry Kefir Pancakes A delightfully delicious pancake recipe with good for you probiotics and healthy coconut oil

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16 Bites of Conversation So Far

  1. says

    I can’t agree more that fat is important. I gained more pounds trying to follow a fat-free/low-fat diet.

    For me, a good balance of fat is important though. I don’t want to eat tons of fat, even if it’s healthy fat. I try to balance my food, adding some carbs, protein, and fat whenever I eat.

    This has been my key to success – balance and moderation. So often I see people – I used to do this too – decided that the answer is _______ – fill in the blank, whether it’s almond flour, high protein, low carb, coconuts, South Beach, the Belly Fat Diet…and on and on.

    In the process, moderation is thrown out the window and eventually they fail. Or, more appropriately I failed. But that middle road with food, learning new things and taking intelligent action has been the key for me. No more band wagons, no more radical changes. I make small changes along the way as I learn more and as my body tells me I need them.

    It’s a little boring, but I’ll take boring any day over sick, fat, and miserable.

  2. says

    thanks for informing folks about how whole milk isnt making anyone fat! it is so tiresometo see everything “fat-free” these days. my family drinks whole milk, uses butter, eats bacon regularly, we use lard, coconut oil , whole coconut milk… ect.and my hubby and I are of healthy weights for our height and so are our kids.
    .-= emily´s last blog ..Inspiring (sweet) Recipe Links =-.

  3. says

    I like the Stewards of Resources idea – I am hoping to work more on my menu planning and working ahead on making/soaking ingredients so I can be more on top of it!
    .-= Jen´s last blog ..Egg Nog =-.

  4. says

    Just bought my first jar of coconut oil and I’m so excited to start using a new healthy fat!

    I’d love to see any of your ideas as a weekly carnival, especially the Monday Mission Accomplished. It’s always helpful to see how other people tackle these issues.
    .-= Jendeis´s last blog ..Donor Insemination Research Project =-.

  5. says

    Oh, my goodie goodness there are some delicious looking recipes being shared – just in time for me to take a lunch break. :) I’ve switched to whole milk as well and love the extra richness (and no extra pounds like you would imagine) – our next step is to find raw milk from a local farmer – when I get done procrastinating…
    .-= Chris @ Earth Friendly Goodies´s last blog ..Organic Old Fashioned Oatmeal Slow Cooker Recipe =-.

  6. penelope says

    I was experimenting one day and i came up with this Delicious milk shake called: Fruity Milk (don’t ask lol)

    Ingredients:1 cup Raw milk(or whatever type of milk you use),1 tbsp. honey, 1 tbsp. coconut oil, 2 organic strawberries( doesn’t have to be organic),1banana,and1/2 a cup of coconut and 1/2 a cup of thickening cream

    Pour the raw mile,honey,coconut oil, organic strawberries,banana,and coconut and thickening cream all into a blender.
    blend until ready

    pour and enjoy
    hope you like it!

  7. says

    I’m entering the Coconut Oil giveaway!
    I did #1, #2, for #3 it’s the summer fruit dip recipe, #8 – done, for #10 it’s got to be the pumpkin coconut custard!!


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