It used to be that fat was the enemy. Low-fat, non-fat, and reduced-fat dairy and snacks were omnipresent on store shelves, and especially those looking to lose or manage their weight fell into this trap.
I’ll admit I was one of them: one of my favorite fridge staples used to be non-fat Fage (though low-fat cheese is, and always has been, an abomination).
But I was also very happy when science decided, finally, that dietary fat is actually good for you – and even that high-fat diets, like the keto diet, might be the secret to maintaining weight. Goodbye, sugar-laden “low-fat” snacks; hello, avocado, butter, and cheese!
I’ve had the opportunity to chat about this change with several health professionals for work, and many tout the health benefits of a fat- and fiber-rich “fat salad,” (which has the added benefit of being super delicious). “Fat salads” are filling and filled with flavor; they’re easily a meal in and of themselves.
This summery version pairs high-fat avocado and mackerel with beans, tomatoes, onions, and fresh herbs. It’s become one of my favorites!
Summery Fat Salad (serves 2)
2 zucchini, halved lengthwise and thinly sliced
1 small red onion, brunoise
2 tomatoes, diced
1 16-ounce can white beans, drained
1 tablespoon cider vinegar
1/2 teaspoon fleur de sel
3 tablespoons extra-virgin olive oil
100 grams canned mackerel
1 avocado, halved and sliced
10 basil leaves, chiffonnade
Toss together the zucchini, onion, tomatoes, beans, vinegar, fleur de sel, and 2/3 of the oil. Arrange the mackerel and avocado over the top, and sprinkle with basil. Drizzle with the remaining oil and serve.