How to incorporate good fats into everyday cooking

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Good fats are a part of a balanced diet, yet most people don't consume enough of them each day. However, it's easy to incorporate good fats into your daily meals and snacks. One of the best ways to do that is to recognize the role good fats can play in your everyday cooking routine.

The "Good Fat 5" are foods that are sources of good fats, including plant-based oils as found in buttery spreads, nuts, seeds, avocado and fish. They're delicious incorporated into any meal, at any time of the day. You can put a slice of avocado in your breakfast wrap, add grilled salmon to your salad for lunch, grab a handful of almonds for an afternoon snack and saute your vegetables in a buttery spread for dinner. Particularly when cooking, a buttery spread like I Can't Believe It's Not Butter adds flavor to any meal, whether you're topping baked potatoes, sautéing vegetables, browning chicken or fish, or baking cakes, breads or cookies.

Our contributors know how to include good fats in cooking, and they've created recipes that show just how easy it is. Check out the slideshow below to learn the ways you can incorporate good fats into a balanced diet yourself:

How to incorporate good fats into everyday cooking
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How to incorporate good fats into everyday cooking

Sea Bass En Papillote with Lemon Dill Butter

As Chef Billy Parisi notes, an easy way to use good fats in your cooking is to make an herb buttery spread. Coupling Sea Bass with plant-based oils is fantastic way to get delicious flavor.

Get the recipe: Sea Bass En Papillote with Lemon Dill Butter

Photo Credit: Billy Parisi

Southwestern Quinoa-Egg Bake

This egg bake from contributor Hello Natural gets a protein boost from quinoa, and some spice from cumin and chili powder.

Get the recipe: Southwestern Quinoa-Egg Bake

Photo Credit: Hello Natural

Baked Garlic Cheesy Rolls

Contributor Organize Yourself Skinny swears by these rolls. They're easy to make—and come together in less than 40 minutes!

Get the recipe: Baked Garlic Cheesy Rolls

Photo Credit: Organize Yourself Skinny

Chopped Chicken and Avocado Salad

This salad from contributor The Idea Room includes avocado and nuts. For your dressing, use one that has plant-based oils in it.

Get the recipe: Chopped Chicken and Avocado Salad

Photo Credit: The Idea Room

Spring Vegetable Frittata

frittata is the perfect dish for any meal of the day, and this version from contributor Whipperberry is super quick and simple.

Get the recipe: Spring Vegetable Frittata

Photo Credit: Whipperberry


You can learn more about good fats and find more delicious good fat recipes on

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