Unfortunately, we have been poorly educated around fat. As a result, we have all sorts of mis-conceptions around the role of fat in the diet and in our bodies.

It is the quality of the fat that is important when considering fat for healthy living. Poor quality fats, often found in highly processed sunflower oil, canola oil or margarines and have been shown to play havoc with the how the bodies deals with fats when we eat them.

Good quality fats in the form of whole foods, such as the Omega 3’s found in oily fish and flaxseeds and the Omega 6 oils found in avocados, extra virgin olive oil and nuts and seeds are proving to be very beneficial in terms of health. They are an essential part of any healthy eating plan. These oils are linked to healthy skin, hair and nails, help balance hormones and mood and have an anti-inflammatory effect on the body.

This recipe is a great way getting some good quality fat into your healthy eating regime. Avocados are also good for cholesterol levels as they contain phytosterols (a plant cholesterol which has been linked to reducing blood cholesterol levels.

One of my favourite dips!




  • 3 avocados – peeled, stones removed and mashed
  • 1 lime – juiced
  • 1 small handful of fresh coriander (optional)
  • 2 tomatoes – diced
  • 1 clove of garlic
  • 2 teaspoons of yogurt
  • A pinch of salt and black pepper
  • A pinch of paprika


  1. n a bowl, mash together the avocados, lime juice and salt and pepper. Then mix in the yogurt, stirring through well. Add the coriander, cayenne pepper and garlic. Stir in the tomatoes gently.
  2. My favourite snack is chopped carrots and celery sticks dipped in guacamole or for a healthy breakfast try guacamole on toast with a poached egg on top – delicious!!
  3. Tip – if you are not going to eating the guacamole for a while, leave the stone in the mixture till ready to serve. It helps prevent the guacamole from browning.
  4. Wheat free, gluten free, sugar free



My optimal Self Care Food Plan restores love and balance to your meal times.


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