What About Oil?

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After last week's blog with Dr. Esselstyn talking about heart health and nitric oxide, a subscriber wrote in asking about oil. Particularly olive oil. Is it beneficial to our health?

There is no shortage of articles on the web praising the benefit of olive oil. And the oil from olives is a "healthy fat". Unlike the saturated fat from meat and dairy, and even coconut oil (50% more saturated fat than butter!), the oil from olives is monounsaturated. This is a healthy fat for our bodies.

The downside to olive oil, as with any oil that is extracted from its whole food source, the fibre and other nutrients are left behind.

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When oil has been extracted from its whole food source, this one nutrient has become isolated and to our body it's an unnatural form. What I mean is, oil doesn't exist in naturally nature. So, our bodies, as we were evolving, never had to deal with it as such.

So, when we use olive oil today, or any other "free oil" (oil extracted / freed from its source) it's almost like an assault on our bodies because of how involved and difficult fat digestion is when pure oil is ingested without the fibre and other nutrients.

When we get our healthy fats by eating the whole food form, like an avocado say, it comes into the body with lots of fibre and nutrients. As such, the oil that's in the food more or less "trickles" into our blood stream at a rate that is easy for the body to handle.

After Connie had a mini-stroke a few years ago, we started taking this very seriously. We went SOS-free (no added salt, oil or sugar in any of our recipes or meals we eat). In a matter or months her blood pressure returned to normal (which she hadn't realized became elevated) and even her cholesterol and triglycerides dropped.

Again, we had proof of the power of whole foods to support the body to regenerate. Even as we age, our bodies have the ability to regenerate. The blueprint is still there.

So, by adjusting our diet and lifestyle, our bodies can become stronger and healthier, as we enter the "golden years." What a blessing.

The recipe this week is Sweet Potato Kale Bites. These Bites make a great appetizer or snack and can serve as a main dish as well. Enjoy.

To your Amazing Health,
Connie and Bill

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Sweet Potato Kale Bites (Serves 4)

These Bites make a great appetizer or snack and can serve as a main dish as well.

  • 4 cups sweet potatoes (cut in 1 Inch cubes)
  • 4 cups kale, finely chopped with stems removed
  • 15 ounce can black beans, drained
  • 4 teaspoons onion powder
  • 4 teaspoons garlic powder
  • 2 teaspoons paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon Mrs. Dash Extra Spicy or red pepper flakes
  • ¼ teaspoon ground black pepper
  • 1 tablespoon ground flax

Boil sweet potatoes in 1 cup filtered water in a large pot. Bring to a boil and cook until potatoes are tender (approximately 13 minutes).


Add the chopped kale in the last 3 minutes to soften. Drain sweet potatoes and kale.


Add potatoes, kale, black beans, spices and ground flax to a food processor and pulse until beans are well chopped (but not mushy) and everything is well mixed.


Form bite-size rounds 1-1½ inches in diameter. Place on parchment paper or silicone mat in your air fryer tray. Bake at 380º F for 20-30 minutes.


Serve and enjoy. Great dipped in Salsa.


NOTE: You can also air fry them at 350º for 15 minutes