What Does “Good Fat” Look Like?

by Danielle Del Vicario

Ten years ago, we were told to run the other direction if coconut oil was one of the top three ingredients in a food product. Fast forward to today, we stir big spoonfuls of it into our morning coffee. All of a sudden, fat—or at least the chimeric “good fat” so religiously touted by today’s nutritionists like coconut oil—is the so-called solution to dozens of health problems. What changed?! Let me tell you, navigating ever-changing dietary trends certainly hasn’t.

what does good fat look like?

I’m happy to not ask too many questions in order to forgo some fat-free, artificially sweetened yogurt substitute for thick and creamy Greek yogurt. That said, I’m convinced there is something to all this talk about good fat—and have done a little bit of research to support that opinion, which I won’t bother boring you with. You should incorporate extra monounsaturated fats into your day if you don’t do so already. They’re found in avocado, flaxseed, olive oil, fish, eggs and some nuts. And they’re the feature of my recipes below. So don’t cut the fat, embrace it.


Quickest fresh tomato-avocado “omelette” with chili-lime yogurt

splash of olive oil

2 eggs

dash of milk

salt and pepper, to taste

¼ cup full-fat Greek yogurt

zest and juice of 1 lime

1 chili, minced

1 garlic clove, minced

1 tbsp parsley or cilantro, chopped

1 avocado, halved and diced

1 tomato, diced

  1. Heat a frying pan and oil over medium-high heat. Whisk eggs with milk, salt and pepper. Pour the mixture into the pan, cover and reduce heat slightly. Cook about seven to eight minutes or until the mixture is completely set.
  2. Meanwhile, combine yogurt, lime zest and juice, chili, garlic and parsley or cilantro and set aside.  
  3. When the eggs are set, transfer to plate, top with diced avocado and tomato and fold in half. Serve with chili-lime yogurt.

Almond-breaded salmon with orange glaze

For salmon:

¼ cup breadcrumbs

¼ cup toasted ground almonds

¼ teaspoon salt

zest of 1 orange

2 tbsps fresh ginger, grated

2 wild salmon fillets

For glaze:

1 garlic clove, minced

1 tsp fresh ginger, grated

splash of olive oil

2 tsps soy sauce

2 tsps Dijon mustard

2 tbsps honey

1 cup orange juice

½ tsp red pepper flakes, optional

  1. Mix together first five ingredients. Roll salmon fillets in breading mix, pressing it down to make sure it sticks. Bake at 375 F for 12 to 15 minutes or until the salmon is opaque, but still tender.
  2. As the salmon bakes, in a small saucepan brown garlic and ginger in splash of oil. Add the remaining ingredients and bring to a boil. Reduce heat and let simmer until reduced to about one third of the original volume.
  3. Serve salmon drizzled in glaze on a bed of rice with your favourite steamed vegetables.