Day 88: Navigating Unexpected Changes and Learning About Healthy Cooking Fats

Today was packed with unplanned events and the final session of this phase's workout series. Despite the chaos, including an unexpected appointment and car troubles with my mum’s car, I managed to complete my favorite workout of the three-day program without changing any resistance bands.

Managing Plants and Weather Shifts

The morning started with rain and a high of 16°C, ideal for bringing my plants outside to soak up the benefits before cooler days ahead. According to the forecast, the next few days will be too chilly, so I prepared to keep them in the greenhouse where they can stay warm.I have no idea if this is the correct way to nurture plants, just going by what I have read online. 

Time for Me

Today, I managed to schedule an appointment with my new favorite hair stylist for my second henna treatment. Aligning our schedules was a challenge; I had hoped to fit this in last week or over the weekend, but it didn't work out. Traveling to her salon is a commitment—an hour's drive on a good day, and even longer during rush hour. This requires some coordination at home to make sure someone is available for deliveries while I'm away. At the same time that is a lot of time for me, just me and that means I can listen to what I want on the radio and of course spending time at the salon is a great way to unwind and relax.

I've grown to prefer henna for my hair color because it's made from natural plants and is free from harsh chemicals like bleach. Not only does it grow out beautifully, but it also doesn't irritate my scalp, making it an ideal choice for maintaining my hair's health and vibrant colour. It's pretty close to my natural colour and covers all the grey hair which I think a lot of people don't know that it can be custom mixed.

Culinary Lessons in Healthy Fats

Today's lesson focused on cooking with healthy fats, teaching us how to choose the right fat based on cooking needs due to their differing smoke points and stability at heat - Here are the appropriate cooking temperatures and uses for different oils based on their smoke points:

Better for High Heat

For very high-heat cooking, such as searing meats, these oils are ideal due to their high smoke points:

Avocado oil: 520°F (271°C)
Grapeseed oil: 420°F (216°C)

Better for Medium Heat

For medium-heat cooking tasks like sautéing or simmering, consider these oils:

Extra-virgin olive oil: 375°F (191°C)
Coconut oil: 350°F (177°C)

Better for Baking

For baking, these oils provide good results without exceeding their smoke points:
Coconut oil: 350°F (177°C)
Avocado oil: 520°F (271°C)
Avocados can also be used directly in recipes as a fat substitute like for butter at 1:1, offering a creamy texture without a high smoke point concern.

Don’t Cook with These Oils

For cold applications like salad dressings, where no heat is applied, opt for these cold-pressed nut and seed oils, which are not suitable for cooking due to low smoke points but offer flavorful and nutritional benefits:

Hemp seed oil: Best used cold
Pumpkin seed oil: Best used cold
Walnut oil: 320°F (160°C) but recommended for cold dishes to preserve flavor
Hazelnut oil: Best used cold
Flax seed oil: Best used cold

These guidelines help maximize the health benefits of the oils while maintaining flavor and nutritional content by using them within their safe heating limits.

Practical Tips and Personal Reflections

The lesson also covered practical tips for incorporating healthy fats into everyday cooking. For instance, substituting avocado for fats in baking or making your own nut butters and tahini. We also explored making homemade salad dressing, which is simple and allows for endless customization, potentially steering me away from my childhood favorite, Hidden Valley Ranch.

Shared Healthy Fat Recipes

This week the lesson has sharable links for recipes, below, which is great for me to find them in the future.

Coconut Whipped Cream Recipe from Oh She Glows

Homemade Tahini recipe from The Daring Gourmet

50 Salad Dressing recipes from The Food Network

Homemade Peanut Butter recipe from the kitchn

The coaches also sent out their weekly recap today, offering a sneak peek into next week's lessons and sharing a fried rice recipe that I'm eager to try, despite not typically enjoying rice. This opportunity to expand my culinary skills is exciting and keeps me engaged with the program.

Vegan Fried Rice recipe from The Minimalist Baker

Looking Ahead

With the weekend approaching, the focus remains on experimenting with healthy fats. Whether sticking with familiar options or exploring new uses, the goal is to continue integrating these beneficial fats into my diet.

Overall, despite today's disruptions, the lessons learned and the progress made in understanding and utilizing healthy fats have been invaluable, enhancing both my dietary practices and my approach to managing day-to-day challenges.