Fun Healthy Fats – Avocado & Salmon Maki

Eating healthy fats can aid fat loss, help build lean muscle tissue and improve brain function

For years we were told to avoid fats, it would lead to heart disease and higher cholesterol etc. However it has been scientifically proven that saturated fats are not the devil. Heart disease, high blood pressure and high cholesterol are a result of blood triglycerides which cause inflammation and plaque to build up in your arteries.

Many individuals who have higher triglyceride levels suffer from metabolic diseases and heart diseases as a result of an unhealthy lifestyle- high sugar intake, alcohol intake, consuming excessive calories, lack of physical exercise. It is not due to a higher fat diet, in fact there are many health benefits to be gained from consuming higher fats.

Here are just some of the benefits of eating healthy fats

  • Aid Fat loss – the Omegas found in fats help improve lipolysis (the burning of fat in the body), through improving insulin insensitivity, reducing inflammation and improving hormone balance in the body.
  • Improved Brain Function- Fat helps to increase and regulate neurotransmitter serotonin which is what makes us feel happy. Our briain is also mostly made up of fat, and buy consuming essential fats we can improve everything from cognitive to neuromuscular function.
  • Build Lean Muscle Tissue- Higher fat intake can help support and aid recovery from strength and conditioning training just as you do in Pilates. This will lead to a better hormone balance, which will enhance body composition, building long lean muscle tissue.
  • Healthy Strong Bones- Fat helps to increase bone mineral density and prevent osteoporosis through its involvement in calcium metabolism and improving vitamin absorption in the body.

Below is a quick and simple recipe which is high in healthy fats.


Salmon & Avocado Maki

Ingredients (makes 4 rolls)
4 Seaweed/Maki Sheets (can be bought in tesco or asian supermarkets)
1 1/2 cup Sushi Rice
1/4 cup Rice Vinegar
2 cups water
2-3 slices Smoked Salmon
1 Avocado

Put sushi rice and water in a heavy based non stick saucepan or rice cooker. Bring to the boil, then reduce heat and simmer until rice becomes very big, puffy and has absorbed nearly all the water. Remove from heat, add rice vinegar and stir through.

Place maki sheet on a clean tea towel or bamboo mat. Evenly and thinly cover sheet with rice.

About 1/3 of the way in the sheet, place a line of avocado and salmon lengthwise.

Using towel or bamboo mat, fold first 1/3 of sheet over filling (avocado and salmon). Firmly press down and roll so it becomes circular. Continue to roll sushi and firmly press each time you roll it.

Wait until sushi has cooled to cut into pieces.