Cooking with Fats, Part 2


You can often substitute avocado for other types of fat in baking.

Flavored oils

If you’re sautéing garlic and onions as part of another dish, use some extra olive oil to do so. Then, before you move on to the next step of your recipe, drain the excess oil out into a jar. Now you have flavored olive oil (my favorite flavor so far is crushed chilli pepper!). Store it in the fridge and use it to pump up the flavor of something else, such as a salad dressing

You can also make other types of flavored oils with fresh herbs, spices, citrus, etc. Here’s a tutorial.

Make your own salad dressing

It’s quick and easy to make a delicious salad dressing. In a jar with a lid, pour in:

  • 1 part oil of your choice
  • 1 part acid (such as wine vinegar, balsamic vinegar, lemon juice, etc.)

Now you can add flavorings such as:

  • chopped fresh or dried herbs
  • a pinch of salt and pepper if you like
  • chopped fresh or dried garlic (flakes or powder)

You can also add something that will emulsify the oil and acid (in other words, make it stay blended), such as:

  • regular or Dijon mustard
  • yogurt

Put the lid on the jar and shake it up. (You can also, of course, whip this up in a blender.)

And your dressing is done.

There are endless variations on this basic idea. Get creative!!


Quick note, starting this week there will now be a 630pm class time added to the schedule. Giving you 5 different options of times to get your butts in here!

Strength: Back Squats/Front Squats

Back Squat: 2×4, Front Squat 2×4 

*Use the same load as last week.

Conditioning: For Time:

24 Double Unders

16 Alt Overhead Lunges

8 KB Swings

4 Rounds