Good fat vs. bad fat

Let’s Talk Fats — It’s a Maze Out There. When it comes to fats and oils, it can feel like a total maze. There’s so much conflicting information out there—what’s good, what’s bad, what’s “healthy” today but questionable tomorrow?

At the end of the day, it really comes down to choosing the right fats that work for you and your body. Whether it’s olive oil, ghee, coconut oil, or avocado—know your options, and use them wisely.

Fat Isn’t the Enemy—It’s Brain Food

Here’s a thought: the brain is made up of approximately 60% fat. It’s actually the fattiest organ in the body.So why would I starve it of the essential fats it needs?

The way I see it, if I don’t nurture my brain with the essential fats it deserves, then over time, it’s not going to work as efficiently as it once did. We often obsess over our waistline—but our brain health and gut health are just as important. They're vital organs that deserve our attention and care.

That’s also why I don’t purchase “fat-free” foods. For me, it feels… well, kind of pointless. Instead, I choose balance: I eat less of one thing and more of another, adjusting to make room for quality fats—and I do it often and with intention.

Some of my favorite so-called “fatty foods”—and what I consider real brain food—include: Eggs, Avocados, Oily fish, Nuts (especially walnuts) Pumpkin seeds

I make it a point to enjoy these regularly."Because fueling my brain with the right fats is one of the smartest forms of self-care."

A Spoonful of Butter & A Memory from Leicester

When it comes to fat, butter is my go-to. Real, proper, room-temperature butter—spread generously on bread for sandwiches, melted into fluffy omelets, or used to finish off a skillet-fried egg. Honestly, butter makes magic happen.

Here’s how I like to do it: After cracking an egg into the pan, I season it simply with kosher salt, pepper, and paprika, followed by a quick sprinkle of love—turmeric. As the butter begins to brown in the skillet, I spoon it over the top of the egg, basting it until the edges crisp and the yolk shimmers. You should try it sometime. It’s divine.

I’m often transported back to being 14 years old, visiting family in Leicester, U.K. My aunt, a brilliant cook, hovered by the stove and pulled out a karahi (like a deep Indian-style wok). I watched, wide-eyed, as she deep-fried an egg—yes, an egg! It sizzled and spluttered in the oil while she carefully basted it with a spoon. I glanced at my cousin—we were both mesmerized.That memory still makes me smile every time I fry an egg.

She also made the paper-thin chapatis I’ll never forget—so soft, so fresh—and a chicken dish sautéed in Indian spices, rich with a tomato-based masala that coated every bite.

That meal, that moment, that magic—it stuck with me.

Turmeric Butter-Basted Eggs

A comforting favorite, infused with warmth and memory.

Ingredients:

• 1–2 organic pasture-raised eggs

• 1 tbsp unsalted butter (real, room temp!)

• Pinch of kosher salt

• Crack of black pepper

• Dash of paprika

• Generous sprinkle of turmeric

Instructions:

1. Heat your skillet on medium-low. Add the butter and let it melt gently.

2. Crack the egg into the pan. Season it with salt, pepper, and paprika.

3. Once the butter starts to bubble and turn a golden brown, sprinkle turmeric directly over the egg.

4. Tilt the skillet and spoon the hot butter over the egg, basting until the white is set and the edges are crispy.

5. Serve immediately—over toast, with warm naan, or tucked into a breakfast bowl.

🧠 Bonus Brain Boost: Turmeric is known for its anti-inflammatory properties, and those pasture-raised eggs are packed with choline—great for cognitive support.

My go-to oil for salad greens is extra virgin olive oil

The perfect oil for my salads and dressings? It has to be something that elevates every bite while maximizing nutrient absorption from all those vibrant greens. That’s why I tend to lean toward extra virgin olive oil or flaxseed oil—both rich in essential fats and full of flavor.

A well-crafted salad isn’t just a side dish—it’s a full experience. A properly made salad can change someone’s entire perception of what a salad is.

I’m talking about layers of textures and colors—crisp romaine or peppery arugula as the base, shaved fennel for that gentle anise crunch, sweet cherry tomatoes bursting with juice, buttery avocado slices, maybe some roasted chickpeas or toasted seeds for a nutty bite. I’ll throw in something pickled—like red onions for that zing, and if I’m feeling fancy, a bit of goat cheese or crumbled feta for creaminess. "Looking to boost the protein? Feel free to mix in anything from shredded chicken to crispy bacon or even salmon—go with what you love."

All of it brought together with a dressing that’s more than just a mix—it’s a mood. A silky blend of extra virgin olive oil (or sometimes flaxseed oil), a splash of lemon or apple cider vinegar, maybe a dab of Dijon, kosher salt, cracked pepper, and a touch of garlic or fresh herbs. It’s vibrant. It’s nourishing. It’s alive. That’s my kind of salad—a meal in its own right.

Let’s Talk Fats: The Oils I Use and Why

One of the most common questions I get is, “What oils or fats do you cook with? ”The truth is, I don’t rely on just one—I use a handful of carefully chosen oils and fats, each for a specific purpose. From dressings to sautés, baking to frying, here’s a peek into what’s in my pantry and why:

• Butter – My everyday hero. I use real, room-temperature butter for cooking, baking, and even spreading on sandwiches. It’s rich, flavorful, and comforting—nothing beats butter-fried eggs with a sprinkle of turmeric and paprika.

• Coconut Oil – Ideal for baking, especially when I want a subtle hint of sweetness or a dairy-free option. It gives baked goods a lovely texture and aroma.

• Extra Virgin Olive Oil – A must for dressings and drizzling. It’s bold, grassy, and loaded with heart-healthy fats. I use it raw to preserve its nutrients and flavor.

• Flaxseed Oil – Another dressing favorite. It’s delicate and nutty, packed with omega-3s, and perfect for boosting the nutritional value of any salad—just don’t cook with it, as it’s heat-sensitive.

• Ghee – My go-to for high-heat cooking. It’s clarified butter, meaning the milk solids have been removed — so it doesn’t burn easily. I love its rich, golden hue and the deep, almost caramel-like flavor it brings to everything from Indian dishes to eggs and roasted vegetables.

• Lard – “I look for pasture-raised pork, its nutrient-dense fat is rich in vitamin D, and its high smoke point makes it ideal for all types of cooking, without the worry of it breaking down into harmful compounds.”It's a natural fat that’s been used in kitchens for centuries. Perfect for roast potatoes.

• Mustard Seed Oil – Strong, sharp, and unapologetically bold. I use it for sautéing and in pickles or preserves—it’s a nod to my Indian roots and adds an unmistakable punch.

• Rice Bran Oil – Great for frying and sautéing when I want something light and neutral. It has a high smoke point and doesn’t overpower other flavors.

• Sesame Oil – Great addition for sauteing and making Tahini.

• Walnut Oil – Reserved for special dressings where I want something smooth, earthy, and just a bit indulgent. A drizzle of walnut oil over roasted beet salad is delicious!.

Each oil brings its own energy to the dish. I use them with intention, based on what I’m making and how I want it to feel. Because when it comes to good food, the details matter and that includes the fats.

A Quick Note on Quality

Every fat or oil I use is either organic or non-GMO—that’s a non-negotiable for me. It’s a personal choice rooted in what feels right for my body and my values. If you're curious about why this matters to me, feel free to check out my blog post on GMOs and Our Food System. 

❌ Fats I Avoid (aka The Not-So-Good List)

Not all fats are created equal—and these are the ones I personally steer clear of. Here’s why:

Canola Oil Highly refined and often made from genetically modified crops. It may be cheap and neutral in taste, but the processing (often involving high heat and chemicals) that can strip away any real benefit.

Cottonseed Oil Cotton is not a food crop, and its oil is extracted using harsh chemicals like hexane. It’s often loaded with pesticide residues and has no place in a whole-food kitchen.

⚠️ Hydrogenated Oils (Partially or Fully) These are industrial fats that increase shelf life but come at a major cost to health. Linked to inflammation, heart disease, and more—there’s just no good reason to keep them around.

Shortening Another processed fat filled with trans fats and hydrogenation. It might make pastries flaky, but it doesn’t do your heart any favors.

Soybean Oil Another common GMO crop, soybean oil is heavily processed and found in so many packaged foods. It’s high in omega-6s, which can throw off the body’s inflammation balance when consumed too often.