Getting the right type of fats in the correct amounts can be tricky if you have IBS or other stomach issues. Too much fat can produce stomach/intestinal issues as I've learned the hard way. More than once I've been sick for days because I ate too many foods with fat in one day. For instance, amaranth whole grains sprinkled with 1 T. of pumpkin seeds for breakfast might be digested with no problems if I'm careful with my fat intake the rest of the day. But if I overindulge in lots of other fats the rest of the day I could be in trouble.
But that doesn't mean you should eliminate fat from your diet as your body needs healthy fats. Not all fats are created equally. Stick with monounsaturated fats (MUFAs) and Omega-3 fatty acids. Olive oil, avocado oil, canola oil and sunflower oil are my MUFAs that I rely on. Some Omega-3's that work well are fish oil, flaxseed oil and sesame oil. I try to eat 1T. of healthy fat per meal, as well as with most snacks.
Watching my fat intake has become second nature as a defense mechanism againt getting an IBS-like attack. I have avoided marinated veggies because they usually are heavily marinated in oils. Imagine my surprise when I sampled some marinated asparagus at a local farmer's market that had no oils in the marinade. And it was delicious. I got the recipe and went home and tried it. I enjoyed eating the marinated asparagus as they were but you also can make an asparagus relish that goes great with fish or poultry. I used the relish with quinoa/turkey burgers. Yum!
Marinated Asparagus Relish
Ingredients for the Marinated Asparagus:
1 bunch asparagus (ends cut off and blanched)
4-5 cloves of garlic chopped
2 T. chopped parsley
1/2 tsp. red chili flakes
1 cup white wine
1 cup white wine vinegar
1 1/2 tsp. kosher salt and cracked black pepper
Mix the ingredients together and place in a covered container overnight.
1 cup finely chopped marinated asparagus
1 medium red bell pepper minced (optional), 1/4 cup minced red onion and 4-5 cloves garlic mashed. Saute all three.
1 T. chopped parsley
1 tsp. rosemary finely chopped
1 T. wholegrain mustard
1 T. honey, agave nectar or apple juice concentrate
Mix all ingredients in a bowl and refrigerate overnight. Top fish or poultry with a generous helping of the relish. Serve some whole marinated asparagus on the side.