TL;DR
Use quality fats on purpose: olive oil as your default, nuts/seeds for crunch and staying power, and fatty fish or avocado when they fit the meal. Fat is a tool for satisfaction and flavor, not an enemy.
Why fat belongs in natural cooking
Fat carries flavor, helps vitamins A, D, E, and K absorption from plants, and makes meals satisfying. Ultra-low-fat cooking often backfires as snacking later.
Best everyday fat sources
- Extra-virgin olive oil — default cooking + finishing fat
- Nuts and seeds — texture, minerals, portable snacks
- Avocado — creamy element in bowls and toast
- Oily fish — salmon, sardines, mackerel
- Yogurt / tahini — creamy sauces without heavy cream defaults
Practical kitchen rules
- Measure oil when roasting large trays (easy to overpour)
- Finish steamed vegetables with oil + lemon + salt
- Toast nuts/seeds lightly for big flavor from small amounts
- Pair bitter greens with fat + acid
Heat notes (simple, not fearful)
Use olive oil for most home sautéing and roasting. If something needs higher-heat searing, manage pan temperature and avoid smoking oil. Burned fat tastes bad and is not the goal.
Deep dive: Extra-virgin olive oil.