Eat More Fat

One of the most common mistakes people make with their health lies in their fear of fat. While there are plenty of reasons to avoid the “bad” fats, such as trans fats and hydrogenated oils, there are just as many reasons to consume the “good” fats, like the essential fatty acids (particularly Omega-3s) and polyunsaturated and monounsaturated fatty acids (aka PUFAs and MUFAs). But how to tell which are good and which are bad? Here’s some help…

Bad Fats

  • trans fats (in fast food, fried food, and industrially processed & packaged foods)
  • hydrogenated oils (margarine)
  • vegetable oils (soy oil, corn oil)
  • vegetable shortening (Crisco, Trex)

Good Fats

  • extra virgin olive oil
  • flax seeds and oil
  • pumpkin seeds and oil
  • hemp seeds and oil
  • chia seeds
  • walnuts
  • almonds
  • avocado
  • virgin coconut oil
  • sesame seeds and oil
  • wild-caught cold water fish (salmon, mackerel, sardines, etc.)
  • hazelnuts and oil
  • pastured (grass-fed) beef and eggs and butter

Health Benefits

  • Lower blood pressure
  • Improve joint health
  • Support brain function
  • Anti-inflammatory, particularly for sufferers of arthritis and asthma
  • Improve metabolic function and support weight loss
  • Balance blood sugar

With all of this in mind, I made a deliciously fatty raw dessert a few days ago – one you can consume and feel good about. It contains cashews and walnuts, both of which have a wonderful amount of essential fatty acids. Cashews get a bad rap – everyone assumes they are full of fat and therefore unhealthy. While all nuts and seeds contain a large amount of fat, cashews in particular are made up of monounsaturated fats (MUFAs, remember?) – the same fatty acid found in olive oil. Of course, they are nutrient-dense, so you only need a small amount to get all that good stuff into your system.

That’s why I made some individual cream tarts. Pretty, right?

In addition to the cashew filling, the crust is made of walnuts, full of omega-3 fatty acids, that all-important healthy fat that our Western diets so often lack. Instead of downing fish oil, try some other sources, like walnuts, flaxseeds, or chia seeds. A dessert that’s good for you – how delightful!


Raw Cashew Cream Tart

by The Particular Kitchen

Prep Time: 15 mins + 1 hour chilling time

Cook Time: 0 mins

Keywords: raw blender dessert gluten-free soy-free vegetarian wheat free

Ingredients (4 small tarts)

For the Cashew Cream

  • 1 cup cashews (soaked for 1 hour+)
  • 1/4 cup raw honey
  • 1/2 tsp vanilla powder
  • 1/4 cup water

For the Walnut Crust

  • 1 cup walnuts
  • 1/4 cup dates
  • 1/4 tsp sea salt
  • 1 tsp coconut oil, melted


  • Blueberries
  • Sliced kiwi
  • Strawberries
  • Raspberries
  • Cherries
  • Blackberries
  • Cacao nibs


Prepare the crust by combining all ingredients in a food processor and blitzing until a “dough” ball forms and it sticks together. Divide into 4 and press firmly into individual tart pans. Place in the freezer for an hour.

Make the cashew cream by draining and rinsing the soaked cashews and adding them to a blender with the other ingredients. Blend until very smooth (you may need to scrape the sides in between blending). Transfer to a bowl and leave to chill in the fridge while the crusts are chilling in the freezer.

To assemble, spoon or pipe the cream into the tart crusts and add your toppings! If not enjoying right away, store in the fridge or freezer for 2-3 days.

Powered by Recipage

And just for fun

I posted this on my Facebook page the other day…

  1. The Japanese eat very little fat and suffer fewer heart attacks than Americans or Brits.
  2. Mexicans eat a lot of fat and suffer fewer heart attacks than Americans or Brits.
  3. Africans drink very little red wine and suffer fewer heart attacks than Americans or Brits.
  4. Italians drink a lot of red wine and suffer fewer heart attacks than Americans or Brits.
  5. Germans drink a lot of beer and eat lots of sausages and fats and suffer fewer heart attacks than Americans or Brits.

Eat and drink what you like. Speaking English is apparently what kills you.


Read more like this:

Spelt Pizza Dough
Berry Baking
Early Summer Treat

Leave a Reply