7 Reasons To Make Fat Your Friend

This week we welcome health coach Catherine Bales of Seeds of Growth to present her second guest post on the Nourish'd Journal. Today, Catherine gives us the lowdown on fat.

Saturated, trans, polyunsaturated, mono-unsaturated, omega 3’s, omega 6’3 – so many different types of fats. We are constantly bombarded by the media and the latest research as to what are the good fats, and what are the bad fats – and the information changes with each new discovery. No wonder we are all pretty confused.

My wish is to break it down to make it really simple and easy to understand. The main types of fats are saturated, monounsaturated, polyunsaturated and trans fats.

Healthy Fats

Saturated – these are the fats that are solid at room temperature. Think animal fats from beef, poultry, pork, butter and full-fat dairy. Avocado and coconut are also saturated fats. It was once thought that these fats potentially increase heart disease, but today the jury is out on this.   A prospective study from Australia, which looked at adults over a 15 year period, found that people who ate the most full-fat dairy products had a 69 % lower risk of cardiovascular death than those who ate the least (European Journal of Clinical Nutrition, 7 April, 2010).

Monounsaturated – these are liquid at room temperature but start to turn solid when chilled. Think of avocados, olives, olive oil, nuts, sunflower seeds, halibut and mackerel. These raise good HDL and lower LDL and are encouraged to be eaten daily.

Polyunsaturated – these are liquid at room temperature and also when chilled. Both omega 3’s and omega 6’s fall into this category. Think of salmon, sardines, mackerel, herring, trout, fresh tuna, flaxseeds, flaxseed oil, chia seeds and walnuts. Omega 3’s are anti-inflammatory. Aim to eat cold water fish 3 times a week and plant based polyunsaturated fats daily.

Unhealthy fats

Trans fats – can be natural or artificial. Natural trans fats are found in small amounts in milk and beef, and in larger amounts in cheese. Most trans fats are created industrially to make a product more stable and with a longer shelf life. Think of margarine, fast foods, fried foods, processed foods, biscuits, crackers, cakes, chips, soft drinks, pastries, and peanut butters. Trans fats lead to plaque build-up in the arteries and increased risk of heart disease. Products with partially hydrogenated oils listed in the ingredients are to be avoided at all times – these are found in your processed and commercially baked products.

Eating good fats is absolutely vital for our health. It is all about getting the right balance. Fats do not make us fat. The body cannot produce some fats like omega 3 and omega 6 on its own – it must receive these from the foods we eat.

Here are some of the reasons why eating good quality essential fatty acids are vital to our wellbeing:

  1. Maintain healthy, youthful skin
  2. Proper functioning of the nerves and brain
  3. Transporting fat-soluble vitamins A, D, E and K to where they are needed
  4. Hormone production needed to regulate many body processes
  5. Energy storage
  6. A source of energy for cellular growth and healing
  7. Anti-inflammatory

It is far better for us to eat real, natural whole foods that are higher in fat, than something that is synthetic and processed, claiming to be low in fat.

I do not buy anything that says low-fat on the label.

My favourite fats include avocados, butter and ghee, chia seeds, hemp seeds, salmon, walnuts, almonds, coconut oil and extra virgin olive oil.

With love and blessings,

Catherine Bales

Is your healthy choice actually healthful?

 image via sumo salad

image via sumo salad

I have always wondered whether we would be in this obesity epidemic if healthier food was just as available as junk food. Australian’s are busy people. We have less time to spend in the kitchen preparing our food to take with us to work. Most of us, myself included, have to buy at least one meal a day.

Don’t get me wrong, I love those weeks where I can stroll around a farmer's market and then go home and lovingly prepare food for the week ahead…but let’s be honest, that happened twice in 2015! 

When the health trend began to pick up, I was at first relieved to see new healthier offerings like salad bars, juice bars, sushi, etc. But in reality these guys are not really much better. Generally speaking, they still use most of the same ingredients as what is found in junk foods; factory farmed meats, dressings made with cheap and nasty vegetable oils and secret lashings of sugar. 

Sometimes when I'm in a hurry, it's tempting to grab something that looks fresh and simple like a salad from Soonta or Sumo Salad, but when I look closer at the nutritional information, I soon realise it's not worth it! With most having over 3 teaspoons of sugar per serve, and a dressing made from cheap oils...No thank you! I value my long-term health more than munching on junk food in disguise everyday.

I started to wonder why is it so hard just to have real food available at a reasonable price? Why can’t I go somewhere and order simple, local, real food that doesn’t cost a fortune but is fast. Healthy fast food. While I was thinking this so was my now business partner Tina Phillips. And The Nourish’d Kitchen was born! We think our community deserves a chance to make good food choices. We know everyone is time poor and needs to buy convenient food, but why should the only option be processed foods? One of our biggest commitments with our business was to make sure our we’d be able to get healthy food to our customers, fast. But of course, if you can’t make it in to our cafe, we offer delivery as well. We understand how hectic life is - but to live it well and for a long time, you can’t just eat junk.

How do you get around the limited food choices out there?

Katie. X


Today, we welcome health coach, Catherine Bales, of Seeds of Growth to present our first guest post on the Nourish'd Journal. Catherine has presented an number of intimate and interactive workshops at the Nourish'd Kitchen over November. Catherine's next workshop will relate to the many aspects of our lives that can affect our overall wellness and wellbeing. Tickets are $10 and are available here.

Those who attend the workshop will receive a food diary - a gift from Catherine and the team at Nourish'd.

In today's post, Catherine explains how having a food diary can help bring awareness to your eating and daily lifestyle habits.

If you experience certain signs and symptoms from foods, a food diary can be a useful reference to track possible food allergens or sensitivities. In a journal or notebook, try noting how you feel both physically and emotionally before, during, and after meals and beverages. 

Keep a food diary for a minimum of one week up to three weeks. You will begin to make clear connections between physical symptoms, emotions and food, and as a result, modify and adapt your eating accordingly. 

Here are some tips to get you started:

Emotional Symptoms:

  • anxious
  • depressed
  • restless
  • irritable
  • agitated
  • energised
  • happy
  • interested
  • calm

Physical Symptoms:  

  • headache
  • nausea
  • fatigue
  • insomnia
  • shakiness
  • high energy
  • focus
  • strength
  • bright eyes
  • alertness

Have fun with the process!


Decadent Flourless Chocolate Cake

Today we'd like to share one of the favourites on the Nourish'd menu - our decadent flourless chocolate cake with chocolate coconut ganache and bee pollen. This velvety little beauty is a wholesome take on a classic and is free from sugar, grain and dairy. This recipe is care of one of our gorgeous staff members Erica, whose sweet treats are available for order here.



Serves 8


For the batter:

1 ½ cups freshly ground almonds 

½ cup organic cacao

1 tsp gluten and aluminium free baking powder


½ cup coconut oil

½ cup rice malt syrup

½ cup boiling water

3 eggs, separated 


For the icing:

½ cup coconut oil

¼ cup organic cacao

½ cup coconut cream

¼ cup rice malt syrup

3 tbsp bee pollen



Preheat oven to 170c, and line a 20 x 30cm baking pan with coconut oil and baking paper.

Mix the ground almonds, cacao and baking powder in a large mixing bowl.

In a saucepan, melt and combine the coconut oil, rice malt, and water.

Once melted, add these ingredients to the almond and cacao mix and stir until glossy and well combined.

At this point, add the egg yolks and mix until combined. The batter will thicken slightly.

In a separate bowl, whisk the egg whites until firm peaks form.

Add half of the whisked egg white into the cake batter, folding gently to retain as much air as possible. When combined, add the remaining eggs whites.

Pour the batter into the lined baking pan.

Bake for 25 - 35 minutes at 170c or until a skewer can be removed from the batter clean.

Let the cake sit for 15 minutes before removing from the pan to cool completely.

While the cake is cooling, prepare the icing by combining all ingredients in a saucepan over a low heat, ensuring to stir frequently to avoid burning the cacao.

Once it has thickened and is completely combined, pour and smooth the icing over the cooled cake and sprinkle with bee pollen. Allow to set in the fridge or freezer before serving.

We think this cake is best served the next day!


Erica. X