I've spent a lot of time in this column writing about health, health foods, eating locally and as close to the source as possible, but I haven't spent much time talking about one of my favorite ingredients: fat.

Fat gets a lot of bad press when it comes to diets; however, not all fats are bad fats. In fact, fat provides a lot of flavor in food and certain fatty acids are essential in human diets. Many people eschew the necessary nutrient because they believe it will make them gain weight or clog their arteries and lead to heart disease, but taken in moderation and with a little education, fats will do neither. (In fact, I just consumed a sandwich containing liverwurst, avocado and a lot of mayonnaise, and I am neither fat nor on the verge of heart attack.)

The primary purpose of fat is to provide energy to the human body, but fats also carry certain vitamins through the bloodstream, including A, E, D, and K. According to the FDA's recommended daily allowance, or RDA, between 20% and 35% of our total daily calories should come from fat. However, less than 10% of that fat should come from saturated fats, found primarily in meat, dairy and eggs.

Each gram of fat contains nine calories, compared with four calories in each gram of carbohydrates and proteins. Therefore, it does take more energy to burn off fat than any other macronutrient, but as we head into colder weather, those extra calories might be necessary for some of us who find ourselves out in the elements.

Your body needs extra fuel to burn in order to stay warm, particularly if you stay very active in the cold weather. Cold weather also makes us (at least me) crave "comfort foods," loaded with great flavors that meld together in your mouth and fill your stomach. Fats help lend a feeling of satiety after a meal, making them the perfect addition to winter dishes.

Alright, enough talk. Let's get down to business...

[Followed by four recipes: Roasted Butternut Squash Risotto, Spaghetti Squash With Creamy Roasted Poblano and Cilantro Pesto, Easy Four Cheesy Potato Gratin, and Baked Apples With Dried Fruits]