Getting Healthy Fats This Veganuary with Indigo Herbs

Hi guys, today’s post is going to be nutrition based. Although the scheduling of this one is somewhat accidental, I think it’s coming at the perfect time. Those of you partaking this year, are you getting your healthy fats?  

What are healthy fats? 

Healthy fats are things like nuts, seeds and avocados. The things that provide you with your omegas, can help reduce the risk of heart disease and provide vitamins and minerals.  

Why am I talking about healthy fats? 

Depending on how you eat, it can be very easy to skip your fats on a vegan diet. A lot of main meal dishes rely heavily on carbs and protein to make up the bulk of the dish. Things like a hearty bean chilli or a bowl of veggie rice are all healthy, but they lack healthy fats. If you’re the kind of person who eats three square meals and not much else, fats are the easiest macronutrients to miss.  

However, if you’re a snacker, you’re probably getting plenty. Vegan snacks are usually heavily nut based, from bars, grab bags to raw nuts, you’ll find some sort of nut in most vegan snack options. Unless you snack on dried fruits, then you’re likely to be in the first category… 

Why do we need healthy fats?  

Getting healthy fats is more important than a lot of people realise. The media sends a message that fats are bad a lot of the time, thanks to the rise in obesity. But some fats are essential. There are ‘bad’ fats like saturated fats and trans fats, but we need polyunsaturated fats. They’re the ones that our bodies can’t make on their own and they’re the good ones that help keep hearts healthy. Omegas 3 and 6 are both polyunsaturated fats.  

Sources of healthy fats 
  • Nuts/ nut butter 
  • Seeds  
  • Avocado 
  • Vegetable oils, like olive oil 

And salmon/ other oily fish but we don’t talk about things like that here, especially not during Veganuary.  

Where do Indigo Herbs come in?  

I mentioned in my introduction to Veganuary post that you’d be seeing Indigo Herbs pop up a few times on my blog this month, but I wanted to give them a mention here to introduce them properly. This isn’t an ad, they sent me the nut and seed butters to make and share recipes with, I’m featuring them here purely because I want to mention them.  

For anyone focusing on nutrition, I highly recommend the Indigo Herbs products for their detailed labels. Not only do they have the standard fat and protein content, but they include the vitamins and minerals on their labels too. I was really pleasantly surprised by that when I first opened the box, tracking certain micronutrients can be hard and food labels here in the UK hardly ever contain information like that.  

inidgo herbs

What did they send?  

Last time I mentioned the brand I told you that they’d sent over nine nut and seed butters to make the recipes with. And although I’ll be talking about the nutritional value of the individual ones I feature in the recipes, I’m pretty sure I won’t have recipes including all nine this month so I thought I’d give each one a quick mention here and explain what you could use them for.  

All of them are raw, organic and smooth in texture.  

indigo herbs

Nut butters  

Almond Butter – Almonds are my number one and always will be, almond butter is no exception. But you all know how to use almond butter, so moving on… 

Hazelnut Butter – I cheated and used this one in advance to make a hazelnut chocolate oats recipe which featured in my ebook (you can buy that here). You can use this exactly how you would use almond butter, to put on toast/ crackers, use as a dip with fruit, bake with it.. Eat chocolate oats with it… 

Walnut Butter – I’d never seen walnut butter before this delivery arrived! I’m not going to talk about this now because this was my butter of choice for my first recipe post using these products. I’ll be talking in detail about this one on Sunday in a baking recipe post. If you can’t wait that long, use it as you would the other two… 

indigo herbs

Seed Butters  

I think seed butters are a little more interesting than nut butters. Nut butters are delicious, but the flavours of seed butters are more unique and their uses vary far more than nut butters do. 

Sunflower Seed Butter – Sunflower seed butter is a common substitute for peanut butter for people with allergies as it has a very similar texture. High in vitamin E and several B vitamins  

Hemp Seed Butter – Commonly used to thicken smoothies, as well as eaten as a spread. Contains the perfect ratio of omega 3 to 6 and very high amounts of vitamin D. 

Pumpkin Seed Butter – Another good alternative to peanut butter, high in vitamin E and iron. 

White Sesame Tahini – My first thought when I think of white tahini is hummus, it’s what gives it the creamy texture. Tahini can be an acquired taste, I’m not a fan of it alone, but it’s great on toast if you like it. High in several B vitamins. 

Black Sesame Tahini – Black sesame is used for making halva and has a very similar vitamin content to white tahini.  

Apricot Kernel Butter – This was exciting for me, I’ve never tried this one before. Like the fruit, it’s incredibly sweet so it’s mainly used in desserts. I imagine this one would be great to bake with too. Not as nutritionally dense as some of the others, but contains vitamin E.  

What are your favourite sources of healthy fats? And which of these butters would you be most excited about? I have a couple of recipe posts using these planned, but if there’s one in particular you’d like to see me use, please let me know!

Until next time,  

Sophie 

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36 Comments

  1. 8th January 2019 / 8:07 pm

    Wow, there is such a huge range of nut butters and seed butters available, I never knew most of these existed. I’ve only tried cashew and almond butter before, which are both so tasty. I’d be interested to try Hazelnut Butter, it sounds delicious in a hazelnut chocolate oats recipe. Seed butters sound so healthy, especially with all the vitamins! Thanks for sharing Sophie, I’m going to keep an eye out for this brand. Great post! <3 xx

    Bexa | http://www.hellobexa.com

    • 8th January 2019 / 11:53 pm

      I know!! I was quite shocked too when I opened the box haha. The hazelnut butter was delicious! A little like almond butter but sweeter. Thanks for reading! x

  2. Michelle Blackadar
    8th January 2019 / 8:09 pm

    what a great post, you don’t usually see people talk about healthy fats or at least i don’t usually see people talking about them. i’m pretty bad at getting my healthy fats in, unhealthy fats not so much the hazelnut butter sounds really yummy! xx

    mich / simplymich.com

    • 8th January 2019 / 11:54 pm

      I know! Fats are made out as this bad awful thing but there are some really yummy healthy ones too. Haha, I think we can all be guilty of that! The hazelnut butter is delicious! Thanks for reading

  3. 8th January 2019 / 8:12 pm

    I love this company! I’ve ordeded a few bits from them in the past, a huge bag of walnuts and dried mangos. Nuts are my favourite source of healthy fats. I LOVE walnuts and pistachios, could easily eat a family pack of them

    Fran | http://www.franciscarockey.co.uk

    • 8th January 2019 / 11:56 pm

      Yes!!! Pistachios are delicious. That’s so interesting, I was looking on their site earlier and was blown away by the amount of other stuff they sold. Love dried mango too! Thanks for reading x

  4. 8th January 2019 / 8:27 pm

    Wowsers this post is so well put together and now I’m super hungry. It’s awesome that you got sent such a good stash of nut butters. Yummers 🙂 my fave source of good fat has to be a good old avocado thanks for sharing such a well thought out post! Rach x

    https://rachaelhope.co.uk/

    • 8th January 2019 / 11:57 pm

      Thank you so much! They really did, I had to clear out a cupboard to make sure I had enough room for them thanks for reading! x

  5. 8th January 2019 / 9:04 pm

    Its one of my resolutions to make the change to become vegetarian and then vegan, and this definitely has some useful tips. Thank you for sharing!

    Nic

    • 8th January 2019 / 11:58 pm

      Glad you found it helpful! Thanks for reading x

  6. 8th January 2019 / 9:31 pm

    Omg before I even read what you’d written, I saw your picture of the Tahini and immediately thought “I wonder if she’ll make hummus”! In general, I’m very excited for all of these recipes that you make and would love to see your use for the apricot butters!

    Jas xx | https://thoughtsfromjasmine.co.uk

  7. 8th January 2019 / 11:32 pm

    Totally checking these out!! I haven’t heard of this company before but I’m definitely lacking in healthy fats in my diet so this is super helpful. Thanks for sharing Sophie!

  8. 9th January 2019 / 9:11 am

    I didn’t know that so many nuts and seeds had been turned into butter! Love the nutritional labels, all products should list the vitamins and minerals. Can’t wait to see what you do with these!

    Take care,
    Hayley x
    educatinghayley.com

    • Sophie
      Author
      9th January 2019 / 11:53 pm

      I got quite a shock when I saw the amount in the box too! The labels really are fantastic for anyone tracking their nutrition. Thanks for reading x

  9. 9th January 2019 / 12:21 pm

    I’ve never heard of this company before, and my knowledge regarding healthy fats is extremely limited, so thank you for sharing this really informative post. It’s really useful as I begin my new year health kick! xxx

    Ashley
    https://lellalee.com

  10. 9th January 2019 / 1:33 pm

    I though haven’t heard of this brand before, but there is such a huge range of nut butters and I’m loving it!

    Xoxo Babita
    http://travelhues.com/

  11. 9th January 2019 / 4:14 pm

    I’d be lying if i even knew what healthy fats i eat… cause i dont! I love that you’re so well educated in healthy eating and as well as veganism, i really need to start paying attention more to what i eat and where my different sources are coming from!

  12. 9th January 2019 / 7:03 pm

    Lovely post, I have a little bowl of mixed nuts that I keep filled up and try and eat some every so often, they’re also great for a snack. I haven’t heard of Indigo Herbs before, but they have so many nut butters! I love the sound of pretty much all of them, I think my favourite one is Pumpkin Seed Butter, I feel like I need to try it now!!

    Chloe xx
    http://www.chloechats.com

    • Sophie
      Author
      9th January 2019 / 11:55 pm

      I tried the pumpkin for the first time this morning and it was actually a lot sweeter than I was expecting. Not as sweet as the nut butters but still sweet enough to go in a smoothie or spread on something. I’d definitely recommend, it’s green though…looks a little scary at first . Thanks for reading! x

  13. 9th January 2019 / 8:05 pm

    Healthy fats always scare me because I am not a massive fan of nuts and seeds. The almond and hazelnut butter sound good and I would love to try them as they are the only 2 nuts that I like the flavour of(and coconut). Pumpkin Seed Butter sounds interesting, I could possibly like this as I like the taste of pumpkin! I have had a quick look on the Indigo Herbs website and the prices look decent! I am glad I read this post, your posts always inspire me to get healthy x

  14. 9th January 2019 / 8:10 pm

    This is such a helpful post, I’m not vegan but it’s actually really interesting to see how many ways you can actually get more healthy fats into your diet. I love almond butter, it’s so tasty on apples! Xx

  15. 9th January 2019 / 8:22 pm

    Interesting and informative. I learned a lot from this post.

    • Sophie
      Author
      9th January 2019 / 11:57 pm

      They’re so good! I’ve been really impressed by all of the ones I’ve tried so far. Thanks for reading! x

  16. 9th January 2019 / 8:34 pm

    I’m not a vegan but I am more wary of what I eat and I do try to cut down on my meat content. I love avocado and is so good to add into meals. People forget about these good fats so this is a great educational post!

  17. 9th January 2019 / 8:43 pm

    This was so interesting to read! I have to admit I don’t know a huge amount about nutrition but its great to find out where ‘healthy fats’ are, I never really would have known otherwise.

  18. 9th January 2019 / 9:28 pm

    I’ll be the first to admit that I’m absolutely terrible when it comes to understanding what nutrients I should be putting into my body. However, this blog post really broke down and simplified healthy fats. I love avocados so I’ll be sure to incorporate more into my diet! I can’t wait to see some of you recipes x

    Chanel | gingechanel.com

  19. 9th January 2019 / 9:30 pm

    I’m really regretting not taking part in Veganuary now as so many I follow are taking part in it! YAY for healthy fats – I’m usually always munch on nuts and seeds and avocado on toast used to be the only thing I’d eat for breakfast!

    Yes! Some fats are essential and a lot of the time the media likes to paint that all fats are bad for you when realistically speaking that’s not true. I feel like I’m learning so much – I didn’t know that there was a term – polyunsaturated fats – for fats that we need to consume because our body doesn’t produce it on it’s own!

    The organic raw hazelnut butter sounds like it’d give off a very nutella-ish taste in whatever it is you’re baking! Also wait a second how is this the first time I’m hearing about Walnut Butter! (I’m currently looking at the photo of all of them now haha) Apricot Kernel Butter whaT! And pumpkin seed butter! I’m so curious at how they all taste – haven’t even known these type of butters existed and! it’s amazing they have extensive labels detailing proteins and specific micronutrients!

    Now I’m reading the nuts by category and! Whew I was sitting here thinking I’ve been living under a rock for not knowing Walnut Butter existed! Super excited to see how you use in your recipe on Sunday!

    Is it bad I haven’t ever heard of Seed Butters before? (as you can probably tell by me being very shocked above when looking at the photo haha) I’m really surprised to hear that Sunflower seed is similar to peanut butter, I would have never guessed! The Apricot Kernel butter sounds like it’d be really sweet – I’ve only ever seen it as jam or in its regular fruit & dry fruit form!

    I love to munch on almonds, cashews and sometimes pistachios (a large bag of pistachios is basically the amount I can eat in one sitting hahaha)! And I think I’m most excited about the Seed Butters & Walnut Butter mainly because I never knew they existed!

    Sahara
    http://saharas-dreams.blogspot.com

  20. 10th January 2019 / 5:51 am

    It is so important that people realize that not all fats are bad. There are some good fats that will help your body if anything. I love that the healthy fats can come from nuts and avocado! I haven’t heard of walnut butter before but I am interested in checking it out. Thanks for sharing this wealthful information. I am definitely keeping the seed butters in mind!

    Nancy ♥ exquisitely.me

  21. 10th January 2019 / 8:37 am

    I’ve used Indigo Nutrition before and think their products are really high quality. I’m all about the healthy fats! I’m not keen on seed butters but that’s not their fault, it’s just my personal preference. They have such a good range. I’ve never actually heard of walnut butter or apricot kernel butter before so they’ll be next on my list 🙂

    Nicola
    http://nicshealthylife.co.uk

  22. 11th January 2019 / 10:56 am

    Really informative Sophie! I really have no clue about healthy fats. I worked with Indigo Herbs last year and tried some of their coconut oil and LOVED it. I used it on my hair (but then I left it somewhere I shouldn’t have done and it solidified – doh). I also tried a sunflower spread at the Yoga retreat I went to, which I really really liked. And I assume is much healthier than regular butter?!

  23. 11th January 2019 / 9:44 pm

    These sound amazing, and such a large range too. I’ve tried almond butter before. The seed butters sound interesting, I haven’t tried them before.
    Clem xx
    http://www.clemloves.co.uk

  24. Joy Corkery
    12th January 2019 / 12:05 pm

    I’m not sure I’ll get around to trying the herbs but thanks for the reminder on other healthy fats.

  25. Daisy
    12th January 2019 / 8:00 pm

    I’m like a lot of your readers who had never heard of this company prior and I’m really wanting to try out some of those butters! Yum!!

    Daisy xoxo
    TheDeeWhoLived

  26. Melanie
    16th January 2019 / 8:57 pm

    Should probably try some of these! My aim this year is to be a lot more healthy this year so I’ll bear this in mind!

    Melanie || http://www.melaniewithanie.com x

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