So what is the skinny on fat? Much has been touted about omega-3 fatty acids, but before I go there, I would like to break down the different categories of fats. Not all fats were created equal, so we need to distinguish between healthy and unhealthy fats. Here is some information I gleaned from the American Heart Association website:

Saturated Fats: These come mainly from animal sources such as pork, beef, lamb and chicken and dairy by-products of cows like butter, cheese, cream and milk. Saturated fats are responsible for increasing cholesterol. Coconut oil is also a source of saturated fat.

Hydrogenated Fats: These fats are chemically processed, the most common being margarine.

Polyunsaturated Fats and Monounsaturated Fats: Nuts, seeds, and plant oils such as olive, canola, and soybean contain these fats which are unsaturated, meaning they are not a major cause of cholesterol and can sometimes help in lowering cholesterol levels. Avocados, salmon, herring, walnuts and olives are good sources of this type of fat.

Trans Fats: These occur in the chemical process of hydrogenation and are dangerous. These can be found in highly processed foods. In fact, since January of last year, food companies now have to declare on labels how much trans fats their products contain.

Omega-3 Fatty Acids: These are essential to good heart health. We do not naturally produce this in our bodies and need to consume lots of fatty fish such as salmon, mackerel, tuna, sardines, herrings and trout. Flaxseed oil and fish oils in capsules are also other ways to take these. Soybean products such as tofu or soybean nuts are a great source.

Iron: Iron is vital to the human body. Many foods are fortified with iron to make sure we get enough in our systems. Iron is found naturally in some meats and vegetables, notably green vegetables such as callaloo or spinach, red meats and liver, seafood, beans such as lentils or red kidney. Iron is absorbed more easily from the meat-based products, however, if you are vegetarian, or if your doctor prescribes a certain daily intake due to anaemia which is especially the case for women, there are supplements. The function of iron is to carry oxygen throughout the bloodstream and muscles.

Here are today’s dishes rich in

iron and omega-3 fatty acids.

Walnut, Cranberry and Feta Salad: Walnuts are an excellent source of omega-3, and romaine an excellent source of iron.

Cranberries are wonderful for the urinary tract. This salad serves 4 and makes a lovely starter which will tease the salt and sweet of your palate with a nice nutty crunch. You will need, 1 head of romaine lettuce, washed and roughly torn, a cup of sweetened dried cranberries, 4 oz of crumbled feta cheese, 1/2 cup of toasted and chopped walnuts. For the dressing you will need 2 tbsps of balsamic vinegar, 1 tbsp honey, 1 tsp Dijon mustard, 1/4 cup extra virgin olive oil (rich in omega-3 as well), plus salt and pepper to taste. Whisk the dressing ingredients together and set aside. Place all salad ingredients together in a bowl, pour over dressing and toss to coat. Serve straight away.

Marinated Salmon Steak with Potato Cake and Callaloo: Marinate salmon steak with a pinch each of these dried herbs, basil, dill and rosemary, a pinch of dried English mustard and the juice of half an orange. Set aside for 30 minutes. In the meantime, boil two large Irish potatoes, in a small frying pan, sauté 1/2 a small onion, and 1/2 a sweet pepper in a smidgen of olive oil, allow to cool. Sauté callaloo the way you like it in another separate pan. When potatoes are finished, crush and season with salt and pepper and add the sautéed vegetables. Allow to cool and scoop up some of the mixture with your hands, roll into a ball then press between your palms and dip in beaten egg, then seasoned flour. Shallow-fry in olive oil until golden. Preheat oven 375ºF and place salmon steaks – they should take between 10 to 20 minutes, depending on the thickness. They should be flaky when cooked. Serve immediately.

Bon Appétit!

Jacqui Sinclair is a Cordon Bleu-trained chef/food stylist & hotelier. She has worked in the world of food photography and film in Europe. A bon vivant, she is passionate about sharing her food secrets with enthusiastic home cooks.