Essential Fatty Acid Recipes

6 Nov

Essential fatty acids (EFAs) are important substances from fats that must be provided by the foods we eat because the body cannot manufacture them.  Research has shown, that when present in the body, EFAs provide improvements in overall health ranging from better metabolism for weight management, increased energy, improved brain function, and protection for the heart and blood vessels.

FIT now offers a selection of rare, EFA-containing oils: Organic Walnut, Organic Pumpkin and Organic Sesame Oil by Flora Health. We also offer Udo’s DHA Oil Blend, an organic, vegetarian blend of various seeds that also contain EFAs.  FIT’s latest oil addition is an award winning, locally grown Olive oil by Dry Creek Olive Oil Company. The Three Orchards Blend Olive Oil is particularly unique because of its high oleic acid content, which makes it prefect for deep-frying including the Thanksgiving turkey.  FIT also offers Wilderness Family Naturals Centrifuge Extract Coconut Oil.  Because of this product’s purity, and coconut oil’s ability to maintain its integrity at high temperatures, this oil is great for high temperature holiday cooking and baking.

Each of the oils FIT carries is unique in its concentration of micronutrients, fats and polyphenols. Overall, they are all essential for optimal health and vitality. Here are several nutritious and delicious Holiday recipes using EFA containing oils.


FIT Salad Dressing
Servings: 4
•    4 tbsp Udo’s 3-6-9 Oil Blend
•    2 tbsp organic apple cider vinegar or lemon juice

Vary this base with: Dijon mustard crushed garlic, cayenne, or dash of organic honey, maple syrup or brown rice syrup.
Try an assortment of fresh herb combinations: thyme and tarragon, marjoram and basil, oregano and….whatever you fancy! The more fresh the herbs (i.e. you chopped them), the better, but we all understand how circumstances can get in the way.

Sweet Potato and Apple Gratin
Servings: 8

•    3  cups thinly sliced peeled Granny Smith apple (about 1 1/4 pounds)
•    1  tsp  lemon juice
•    4  small sweet potatoes, peeled and thinly sliced (about 2 pounds)
•    1/4  cup  dark organic honey
•    1  tbsp  butter, melted
•    1/2  tsp  sea salt
•    1/4  tsp  black pepper
•    Coconut Oil
•    2  (1-ounce) slices whole-wheat organic bread
•    2  tsp  Flora’s Organic Pumpkin oil or Dry Creek Olive Oil
•    1/4  tsp  ground nutmeg

Preheat oven to 400°.
Combine apples and lemon juice in a large bowl. Add the sweet potatoes and the next 4 ingredients (sweet potatoes through pepper). Place the sweet potato mixture in a 13 x 9-inch baking dish coated with coconut oil. Bake at 400° for 40 minutes, stirring after 25 minutes.

Place bread in a food processor; pulse 10 times or until coarse crumbs form to measure 1 cup. Combine breadcrumbs, oil, and nutmeg; sprinkle over the sweet potato mixture. Bake for an additional 15 minutes or until golden. Let stand for 10 minutes before serving.

Pumpkin Bisque
Servings: 4

1 tbsp Dry Creek Olive oil
1 medium white onion (diced)
1 garlic clove diced
2 Cups pumpkin puree
4 Cups chicken stock
Bay leaf
Pinch sugar
1/3 tsp curry powder, or to your taste
Pinch nutmeg
2 Cups half-and-half
Salt and pepper
Toasted coconut

Slowly sauté onion and garlic in oil until transparent (about 5 minutes). Add pumpkin puree, chicken stock, bay leaf, sugar, curry, and nutmeg, mix well. Bring to boil, and then lower heat to simmer. Cook 20 – 30 minutes. Taste for seasoning. Add half-and-half and simmer another 10 minutes. Remove from heat and cool. Blend in batches in blender and strain through a fine strainer. Reheat gently, and serve with toasted coconut.

FIT Approved Fried Turkey
Prep Time: 40 minutes
Cook Time: 1 hour
Servings: 20

•    1  (12- to 15-pound) turkey
•    2  tbsp  ground red pepper (optional)
•    4  to 5 gallons Dry Creek Olive Oil
•    Garnishes: fresh sage, parsley, thyme sprigs, kumquats with leaves

Remove giblets and neck, and rinse turkey with cold water. Drain cavity well; pat dry. Place turkey on fryer rod; allow all liquid to drain from cavity (20 to 30 minutes). Rub outside of turkey with red pepper, if desired.
Pour oil into a deep propane turkey fryer 10 to 12 inches from top; heat to 375° over a medium-low flame according to manufacturer’s instructions. Carefully lower turkey into hot oil with rod attachment. Fry 1 hour or until a meat thermometer inserted in turkey breast registers 170°. (Keep oil temperature at 340°.) Remove turkey from oil; drain and cool slightly before slicing. Garnish, if desired.

3 Responses to “Essential Fatty Acid Recipes”

  1. Steven Rice Fitness November 8, 2010 at 7:40 am #

    I will admit upfront to not being an expert, but the essential fatty acids story is a bit more complex than just the fact that you need them.

    There is the critical ratio of omega-6 to omega-3 EFA’s, and the fact that the particular EFA’s that are most important(EPA and DHA) are not easily available from plant sources.

    Rather than strain my knowledge of the topic by trying to give a full explanation, I will suggest that people investigate further on their own. By the way, I’m a vegan so I do wish that getting DHA wasn’t so difficult without eating meat.

  2. Scott November 9, 2010 at 2:48 pm #

    Thanks for your comment. I am aware of the “critical ratio” of omega-6 to omega-3 and I do believe there is some research that supports it. Unfortunately, it is not universally accepted, or the general population does not want to worry about it, however, Udo Erasmus is one of the best proponents of it, as he has explained that it is possible to become omega-3 dominant if you have only fish oil or flax as your dominant source of omega-3.

    However, do you not believe in the ALA to EPA/DHA conversion-efficiency to be as good as Udo Erasmus would have us believe?

  3. Steven Rice Fitness November 10, 2010 at 7:53 am #

    Again, this is not an area of expertise for me. Right now I’m not supplementing for EFAs, but I have mostly switched to flax seed oil, and more walnuts and fewer other types of nuts for the vegan protein they provide. DHA looks so important I might supplement it, but the vegan version is very expensive, and my risk factors are so low I’m not doing it now.

    A blog that has gotten me concerned is Healthy Librarian, a post on the topic is:

    She references this detailed article on EFAs for vegans:

    I don’t doubt that the Udo products are good, but think a more complete understanding is needed than that.

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