September, 2018

August, 2018

  • Cracking the code on cheffy terms

    28 August, 2018 Cracking the code on cheffy terms

    Sometimes fine-dining menus can seem like more of a maze than a relaxing pre-dining experience. Here, we breakdown some of the cheffy terms you’re likely to come across and include recipes so you can test them out at home.
    Read more…

  • Cooking the classics

    27 August, 2018 Cooking the classics

    We consider those classic recipes we go back to time and time again.
    Read more…

  • IGNI: The first year

    06 August, 2018 IGNI: The first year

    VIDEO: Acclaimed chef Aaron Turner's stirring account of love, loss and starting again.
    Read more…

May, 2018

February, 2018

  • How a chef cooks for those he loves

    13 February, 2018 How a chef cooks for those he loves

    Skipping the crowds in favour of a lovingly prepared meal at home is your best bet for a romantic Valentine’s Day. This is chef Jock Zonfrillo's idea of a nice night in.
    Read more…

January, 2018

December, 2017

October, 2017

September, 2017

  • Win a pro toastie pack

    18 September, 2017 Win a pro toastie pack

    Indulge in the ultimate comfort food with this kit, including a no-mess Breville press, a copy of Darren Purchese's Chefs Eat Toasties Too and a subscription to Cooked.
    Read more…

August, 2017

July, 2017

June, 2017

  • Winter entertaining with Gill Meller

    08 June, 2017 Winter entertaining with Gill Meller

    Gill Meller is in the country, his first time to Australia, showcasing his beautiful book Gather with a series of dinners and classes. We caught up with him to find out what's on the menu for his Aussie guests.
    Read more…

May, 2017

April, 2017

February, 2017

January, 2017

December, 2016

October, 2016

September, 2016

August, 2016

July, 2016

June, 2016

May, 2016

April, 2016

March, 2016

February, 2016

January, 2016

December, 2015

November, 2015

  • Christmas basics: the perfect custard

    27 November, 2015 Christmas basics: the perfect custard

    We're looking at those staple recipes that can make or break your Christmas spread. First up, the much-misunderstood sweet seductress, custard.
    Read more…

  • Halfway Home

    16 November, 2015 Halfway Home

    I’ve been sugar-free for a total of two weeks, and things are going surprisingly well...
    Read more…

  • Bubbles or nothing

    11 November, 2015 Bubbles or nothing

    Out to impress this party season? To take your entertaining game to the next level, we’ve teamed up with our friends at Halliday Wine Companion to share tips on matching sparkling wines to a range of show-stopping canapes.
    Read more…

  • The anatomy of the perfect burger

    11 November, 2015 The anatomy of the perfect burger

    Looking for your next weekend challenge? Why not have a crack at making your own cheeseburgers from scratch? Chef Daniel Wilson shares the secret recipe to recreating his famed Huxtaburger, from bun to patty and everything in between.
    Read more…

  • No Sugar November

    04 November, 2015 No Sugar November

    This month while the boys are growing staches, I’ll be growing a conscience about all the confectionary I consume.
    Read more…

October, 2015

September, 2015

May, 2015

April, 2015

March, 2015

February, 2015

January, 2015

December, 2014

November, 2014

October, 2014

September, 2014

August, 2014

July, 2014

June, 2014

May, 2014

April, 2014

March, 2014

February, 2014

  • Margaret Fulton's expert guide to preserves

    27 February, 2014 Margaret Fulton's expert guide to preserves

    Jams, pickles, chutneys, sauces, compotes and conserves are the best way to preserve abundant produce so you can enjoy your fruit and veg all year round. Margaret Fulton shares her guide to the art of preserving.
    Read more…

  • Melbourne Food & Wine Festival 2014 | Our picks

    27 February, 2014 Melbourne Food & Wine Festival 2014 | Our picks

    The Melbourne Food & Wine Festival, running from February 28 to March 16, begins in just over a week. We’ve put together our picks of the fest.
    Read more…

  • Philippa Sibley's expert guide to sweet pastry

    24 February, 2014 Philippa Sibley's expert guide to sweet pastry

    Master of the dough Philippa Sibley shares her step-by-step guide to making sweet shortcrust pastry, taking you through everything you need to know to perfect the art of peerless pâte.
    Read more…

  • In season | Eggplant

    21 February, 2014 In season | Eggplant

    The unsung hero of the nightshade family, eggplant is found in cuisines the world over. From Sicily to South East Asia, the Middle East to the Mediterranean, many signature dishes feature the versatile aubergine. We sing the praises of the humble eggplant.
    Read more…

  • Everything you need to know about cuts of pork

    17 February, 2014 Everything you need to know about cuts of pork

    Meat expert and chef Adrian Richardson explains the different cuts of pork, and what you should use them for.
    Read more…

  • Sticky business | A guide to meat on sticks

    14 February, 2014 Sticky business | A guide to meat on sticks

    Skewers, kebabs, shaslicks, yakitori … Whatever you call them, meat just tastes better when cooked on a stick. We share our tips to help you ace the skewers at your next barbecue.
    Read more…

  • In season | Figs

    06 February, 2014 In season | Figs

    Figs evoke the flavours of exotic decadence. Sweet and visually striking, figs make for a decadent tart topper, a sumptuous sticky jam or a delightful savoury venture with cold meats. We share some of our favourite fig recipes.
    Read more…

  • Guide to styling handmade edible gifts

    05 February, 2014 Guide to styling handmade edible gifts

    There's nothing more thoughtful than a handmade edible gift. April Carter shares her tips and tricks for making beautiful and delicious treats for those you love.
    Read more…

January, 2014

December, 2013

November, 2013

Cutting through the fat confusion

By
Annie Gibson
Added
28 October, 2015

Eating fat is important in keeping us sated, helping us absorb essential vitamins and assisting with healthy nerve and brain function.

Fat in the diet can be a pretty confusing topic. What was once considered the cause of weight gain and heart disease is now understood to be an essential part of our diet. Thankfully the 20th century message to fear fat in the diet is slowly dissipating, however the fat-free mindset is still ingrained in many of us. The abundance of low-fat and fat-free products staring down at us from the supermarket shelves can leave us questioning, which fats are ok to eat?  

Eating fat is important in keeping us sated, helping us absorb essential vitamins and assisting with healthy nerve and brain function. But not all fats are created equal, so it’s important we don’t start dipping our bacon in whipped cream and calling it a superfood. As a general guide, mono and poly unsaturated fats are the good ones, trans fats are bad, and saturated fats are in between.

Mono-unsaturated fats

Mono-unsaturated fats are found in foods such as avocados, nuts and olive oils. They are incredibly handy in the diet as they can assist with weight management by helping to keep us full. They also assist with insulin control and balancing cholesterol, minimising the risk of heart disease. An easy way to add some monounsaturated fats to the menu is Andy Harris’ chicken kebabs with spicy avocado dip.

Chicken kebabs with spicy avocado dip

Poly-unsaturated fats

Poly-unsaturated fats include omega 3 and omega 6. They are often referred to as “essential fatty acids” as our bodies cannot produce them, meaning they must be obtained from the food we eat. The essential fatty acids play an important role in inflammatory processes in the body, with omega-3 being anti-inflammatory and omega-6 being pro-inflammatory (important for immune response). Most people already have more than enough omega-6 in their diet but it is super important to maintain the right balance between it and omega-3. This will occur naturally if you eat wholefoods and limit your intake of processed foods, which tend to have higher levels of omega-6. A few wonderful sources of omega-3 are whole eggs and fatty fish, such as salmon – try Ben O Donohue’s poached eggs with salmon on potato pancakes.   

Potato pancakes with smoked salmon

Saturated fats

Saturated fats mainly come from animal sources, such as red meat, and are also found in coconut oil. This type of fat can be ok in moderation, but too much may increase your risk of cardiovascular disease. A balanced diet consisting of a variety of wholefoods will help keep these levels in check.

Trans fats

Trans fats are the bad fats; they increase your risk of heart disease by simultaneously raising your LDL (bad) cholesterol whilst lowering your HDL (good) cholesterol. Trans fats are typically created via the industrial process of hydrogenation, which is used to solidify oils and prevent them from going rancid. These fats are found mainly in processed foods such as baked goods, potato chips, deep-fried foods and margarine.

So there you have it, fat from wholefood sources that have not been played with by technology is not only the kindest, it is also essential for our body to function happily and healthily. 

Annie is a budding nutritionist from Melbourne. Not only does she love all things health and wellness, she is also a foodie who believes we eat to nourish our mind, body and soul. Find Annie's recipe at www.nourish-d.com

    No results found
    No more results
      No results found
      No more results
        No results found
        No more results
          No results found
          No more results
            No results found
            No more results
              No results found
              No more results
              Please start typing to begin your search
              We're sorry but we had trouble running your search. Please try again