How to Eat More Fat
The leaders of the dietary establishment either keeled over or started arming themselves with pitchforks as I wrote that title. (It’s a good day to enjoy the subversion, I think.) On a serious note, let me unpack this worthy question – one I tend to get often: how does one incorporate more fat into a day’s eating? This common inquiry usually comes from someone new to the Primal way of eating; someone that has just started ditching grains and sugars and is having a hard time replacing carbs with the fats they’ve always been told to avoid. And replace, at least in part, they must, or experience the inevitable crankiness and hunger (and possible failure) associated with not eating enough food.
Of all the things we do for our health, I think we all find this to be one of the more enjoyable efforts – at least once we get the hang of it. Go as clean as you can of course – pastured and organic or as close to it as you can obtain and afford. (It ensures better nutrition and fewer toxins.) But let’s not get caught up in details today. I’m ready to dig in. Are you?
Prep Foods Generously with Fat
Oh, those glorious pan drippings that get poured down sinks or thrown away in doubled up Dixie cups! It’s a disgrace really – not to mention a blow to your plumbing. Save the fats! Store them with pride. Put a set of beautiful glass jars on your Christmas list just for this purpose. (And let everyone know exactly how you’ll use them.)
Whether as hot drippings now or precious spoonfuls later, these fresh roasted fats are perfect for braising meats or sautéing stir fry. Alternatively, coat the skin of whatever fowl you’re cooking with a lavish dollop of duck fat, and you’ll have a bird so succulent and skin so crisp it’ll make you cry over your carving knife.
Pair veggies with fats. Sure, the clean and earthy tastes of vegetables stand on their own pretty darn well. (It’s one thing so many people appreciate in going Primal – that reclaimed ability to taste the subtlety of fresh food.) That said, there’s something so uniquely satisfying about vegetables treated to the richness of fats. Anyone who’s roasted Brussels sprouts with bacon grease or drizzled chicken or goose fat over mashed turnips knows what I mean here.
Stock Up on Dark and Organ Meats – and Fat for Fat’s Sake
Who are they calling cheap? The truth is, the anti-fat brigade doesn’t know what they’re missing. Let them pay extra for their boneless, skinless chicken breast. We’re “whole animal” folk here. Their loss is our gain. So, relish those fully skinned chicken thighs, fatty roasts, and offal parts – and the fact that you got a good deal on them. MDA’s got recipes galore to make sure you relish every frugal purchase. Although you’ll be able to build up your own fat stores from cooking alone, consider buying a variety – slabs or rendered fats. Again, even the pastured, organic stuff can be budget-friendly here. A local butcher or direct-sale farm can set you up with fat from beast or fowl.
Fat. Fish.
The fattier the fish, the more chock full it generally is of healthy omega-3s (particularly if it’s wild caught). Think smaller fish like herring, sardines, and anchovies, which are great whole as a snack or in salads. Larger fish like salmon, trout, and mackerel can be a first-rate main course but can also beef up a filling Primal salad.
Bacon. ‘Nuff said?
Add Eggs
The yolk is the star here fat-wise. Beyond the standard – but laudable – breakfast fare and hardboiled snack goodness, add chopped egg to (you guessed it) chopped salads. The uncooked (but heated if you prefer) yolk adds a richness to dressings and sauces.
Don’t Forget the Non-Animal Fats
There’s more to avocados than guacamole – although that alone is enough to love an avocado, isn’t it? Pair it with shrimp or crab in endive lettuce, or grace just about any salad with its creamy presence. (I love it with chicken personally.) Make generous use of coconut oil and palm oil in your recipes as well as olives, nuts, seeds, and coconut meat. We’ve got plenty of recipes for some fresh ideas.
Indulge in Full Fat, Pastured Dairy If You Can Tolerate It
A side note: if you haven’t been able to tolerate low fat milk in the past, don’t write off dairy just yet. Try the real stuff before you cross it off the list. How about melted butter over roasted nuts or some Greek yogurt with a bit of fruit? Or maybe you’re up for good cheese (raw is better if you can get your hands on some) and wine after dinner. Cream? What can’t you add cream to? I’m a sucker for a really good cream sauce over chicken or seafood, and don’t get me started on bisque soup.
“Finish” All Manner of Dishes with an Extra Dash of Fat
Here’s where Primal friendly oils come in especially handy. A really good olive oil will take fresh spinach or salad greens to a whole new level. Avocado oil and sea salt over fresh tomatoes is heaven if I ever tasted it. Whether it’s a splash of macadamia nut oil on a salad or a tablespoon of goose fat in a stew, fat can be a finishing touch like no other. I’m talking layers of flavor, people!
So, I hope I was able to offer a little inspiration for this strenuous endeavor. Now seriously, who’s up for lunch?
Thanks for reading today, everybody. Be sure to share your own ideas for savoring more fat in your Primal Blueprint diet.
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Posted By: Mark Sisson
Homemade tallow is one of my staples. Local grass-fed meat store saves it for me for almost free. Then I just chop it, boil it, and strain it through cheesecloth. Cook my salmon and veggies in it. I only pay about 3.00 for 17,000 calories.
Also, canned coconut milk for medium chain triglycerides only costs 1.50 per can and you get 765 calories per can!
Almost forgot to add: Somewhere between 50% and 75% of my daily calories come from healthy fats. I’ve lost the weight, now maintaining it and adding more muscle.
Whenever I’ve analyzed it my calories from fat are around 60-65%. I can get it down sometimes by consuming more alcohol!!
LOL!!
I made my own tallowish stuff using the fat that floated to the top of an ox-tail stew I slow-cooked in a crock pot. When the stew cooled in the fridge, I skimmed the fat that congealed at the top, reduced it under heat, and then fried up some sweet potato fries in what was left over. Really easy to do, and the tallow adds a great flavor.
Now that’s the way America should be budgeting their caloric intake!
Bacon drippings are my favorite. I coat sweet potato fries with it and toss griddled asparagus in some, after cooking them in it.
Bacon is terrifically flavorful, and I just made some awesomely fatty lamburgers last night.
It’s amazing how much tastier real fats are as compared to industrial seed oils. A spoonful of canola oil versus a spoonful of bacon fat?
Fahgettaboudit.
You are right on but I LOVE sesame oil… anyone else here agree that just a few drops adds an outrageous amount of flavor to foods?
I’ve been cooking just about everything with… BUTTER!
I love sesame oil too! However, Canola oil is disgusting! As for bacon fat – well my teen son thinks anything bacon is “heavenly.”
Since we’ve been eating Primal my son cooks his morning eggs in bacon grease and he thinks it’s the greatest thing EVER! yea BACON!
According to Mary Enig, sesame oil’s one of the very few healthy seed oils. You don’t want to go crazy with it, but you don’t have to feel guilty either.
I use it in steak marinades sometimes. OMFG.
Yes, butter poached asperagus, mushrooms, or carrots. I’ve even heard of butter poaching chicken breasts and shrimp. Plan to try it soon. Just make a pouch out of foil, add butter (from pastured cows please), salt and pepper, then throw it in the oven for 20 minutes. So easy and so delicious.
Also, throw some root veg under a whole chicken so they cook in the drippings. Omg
Yes!!! Nothing beats REAL bacon fat and butter. And avocado. And olive oil. And now I’m salivating
20 plus years of my weight going up and down and trying one low fat diet after another…..
and now….
I can eat bacon!!!
Life just doesn’t get any better.
Canola always tasted rancid to me, reminiscent of soy oils. I never bought in to the saw that they were healthy.
Eventually I learned that these are all laden with trans fats and chemically altered to remove the nasty smells. Still enough of it remains.
Trust your nose and your tongue, they know what’s crap and what’s real, at least when they’re not fooled by crap in the box flavorings.
I’ve been toying with adding dairy back into my diet. I’ve got some full fat organic Greek yogurt in the fridge that I bought for everyone else, but I haven’t had it yet. I’m pretty tempted.
I eat avocados daily.
Either in guacamole, which goes with everything, or just on my salad or as a side dish with some olive oil and sea salt.
I’m having the same debate over dairy! I feel great without it, but am tempted to start back with grass fed butter and yoghurt. Though now I’ve found coconut yoghurt, perhaps there’s no need!
where did you find coconut yogart?
Turtle Mountains – So Delicious Coconut. They sell milk, yogurt, ice cream and coffee creamers. The coffee creamers are hard to find but everything else is sold at the super market.
I think the coconut milk is way to watery (so I just buy the one in a can by Thai Kitchen with no added water)but the ice cream, creamer and yogurt are good.
I tried butter and heavy cream, after avoiding dairy for years. I find a small amount of yogurt is ok for me, too.
just see how you feel.
coconut yoghurt!!!!! ????? you may have just changed my life flower hair lady!
I am not the flower hair lady, but I do make yogurt from coconut milk (full fat, no additives). It’s easy with a yogurt maker. If you want the recipe, say so and I’ll post it.
Yes to homemade coconut milk yogurt! Been meaning to try to figure that out for ages … the store bought stuff has too much added sugar
Oh my Caroline…I would LOVE that coconut yogurt recipe made with the yogurt maker..Will you please share it?
OOPS!! I meant to write CATHRYN!!
Coconut Milk Yogurt
2 pints coconut milk (preferably w/o additives)
Yogurt starter (I use the contents of 2 probiotics)
5 grams unflavored beef gelatin, for thickening (I use Great Lakes)
Follow yogurt maker directions.
I have tried different types of thickeners, but the gelatin is the best and you don’t need much. You’ll see it separate from the milk, so stir it occasionally, while cooling and thickening in your fridge, so you don’t end up with a mass of “jello” in the bottom that you have to try to blend in later.
Ah– I actually had butter a few weeks ago when I ran out of avocados, lol. So, not entirely dairy free, but it has been ages since I’ve had yogurt. I’ve seen the Turtle Mountain stuff. Now that it comes with a recommendation, I’ll have to see for myself!
I will happily second that recommendation! I was floored the other day when I found out that So Delicious has come out with a Greek Style coconut yogurt, too.
Much as I would love to partake in the dairy love, full-fat cultured dairy caused the worst acne I’ve ever had in my life! Dairy-free for me.
I think the grass fed butter is certainly worth trying. Lactose and Casien are the main two parts of milk that people have issues with, and butter has neither of those (or just trace amounts). Get a stick of Kerrygold, and see how you feel.
Try going Indian with that Greek yogurt- I recently made a killer chicken korma by using yogurt and coconut milk instead of cream…. served over cauliflower rice and you can’t beat it!
mmmmm,been too long since I’ve had me some good Indian food. This weekend looks promising.
I fell in love with Chobani Greek yogurt but now all I see is fat free. The low-fat, no-fat insanity has spread to Greek yogurt, as well as kefir.
I looove love kefir. I used to get Liberte kefir, which has 6g of fat per serving, 2 of those saturated, so no low fat business there.
I make homemade kefir!! Then I get to add whatever fruit I want to it and no added sugars!
Use a little bit of that fat free Greek yogurt as a starter to make your own batch of whole milk yogurt! It’s really easy (directions can be found all over the internet), and you’ll never be dependent on what they have available in the store again. Plus, fresh yogurt has more live cultures in it than yogurt that’s been around for awhile waiting to get sold.
Just add some some heavy cream into your yogurt.
At the store, Greek style yogurt here is low/no fat. The “cream”, whether whipping, plain cream, or half and half, has a bunch of chemicals added. No such thing as just plain butter, milk, buttermilk, cream, or yogurt at the grocery store.
At the farmers market I got raw goat milk and used a ‘yogourmet’ starter – OMG that was tasty stuff!! Too tasty; I ate way too much of it, too fast, and had a sinus problem for almost a week. I’m going to freeze the rest. I seem to tolerate milk product in very small, infrequent servings.
But, wow!, it was soooo goooddd!!!
Agreed. So sad, yes? And irritating.
There are times I can’t handle the texture/thickness of greek so I buy Stoneybrook organic whole milk yogurt from Kroger. Awesome stuff.
Organic Valley sells two types of heavy cream: Ultra Pasturised that has carrageenen in it and turns to pig snot in your hot coffee or tea, or simply Pasturised, no additives, which is drink-straight-from-the-carton wonderful. With bonus scrapings of near-butter when the carton is empty. Oh, the fights between my sweetie and me over the rights to same. Not to mention surreptitious sneaking…
Get to know your health food store owners, and either bribe, wheedle, or whine your way into a supply. It worked for me in, OMG, Anchorage, Alaska, of all places.
Now if I could only find a low-carb, integrative M.D. in this burg…
Cheers.
Look for Greek Gods yogurt. Kroger carries it, if you have one in your area. They have lower-fat varieties, but they also have a plain full-fat. I love it.
Fage is the only brand I have so far found that is a live-culture,plain, full-fat milk and cream greek yoghurt. Nothing but, not even pectin. Not, alas, organic, but if enuf of us importune them, they might get the hint that there are customers out there in MoneyLand…
http://www.fageusa.com.
Cheers.
Full fat yogurt is the way to go. It is so yummy, and doesn’t make me sick like regular yogurt. Any fruit with the yogurt is amazing. Pears and apples this time of year.
Full-fat yogurt IS regular yogurt.
I’ve tried to do that too with raw milk cheese, and heavy cream, but after a certain point it triggers GERD. So I’m afraid I have to stay away from dairy, other than ghee.
BRUSSEL SPROUTS IN BACON GREASE! YAAAAAY!!!!!
Oh! Oh, yes!
i want what shes having….
Haha, nice movie reference.
Totally … brussels sprouts, onions and bacon / grease.
The thing that’s bad with bacon is that most of it is not organically produced and processed using toxic “Nitrates” and colourings, and these are just not good for you!
Applegate farms can be found in a number of grocery stores and is good bacon.
Actually it’s nitrites, not nitrates.
You get nitrites from vegetables too, which is thought to partially explain why your blood pressure drops on a high-veggie diet. The nitrites get changed to nitric oxide in your body, something they didn’t account for in the chemistry research.
They use nitrites in bacon because people are so terrified of salt now. The sad part is that if you’re not eating an insanely high-carb diet, and aren’t going around with your insulin constantly elevated, your kidneys will dump any sodium your body doesn’t need. That’s one of their jobs and they do it very well. But insulin signals them to hold sodium. So we’ve got a whole generation of people terrified of sodium now because, as far as they can tell, it seems to be making their BP go up.
If we could get enough people to dump the excess carb and get back to something more primal, maybe they’d start using salt to preserve bacon again. Til then… sigh.
I was googling around to make sure of what I was saying and ran across a cancer info site that was hand-wringing about nitrites in hot dogs. They tried to explain away the nitrites in veggies by saying that veggies contain vitamins C and D which keep the nitrites from forming harmful chemicals in the body. There is no veggie with vitamin D in it, though, which throws the rest of that info into doubt as far as I’m concerned.
Food coloring? I have yet to run into any pork bacon that had dye in it. Turkey bacon, on the other hand… A quick glance at the label will tell you whether there’s any coloring present. Easy enough to avoid.
Right on!
I make and eat lots of bacon, and save every drop of the delicious fat left in the pan. I’d hold up brussel sprouts cooked in this bacon fat with some onions to the greatest cook’s greatest creation. However there are a hundred other things I cook or dress with this fat that are equally as tasty and primal.
I also use mix this fat with some vinegar, spices and a touch of honey to make a fantastic dressing for spinach salads. So good.
Paying 3 bucks for a bottle of vegetable oil, on top of the health costs, is a fool’s errand. A pound of bacon for roughly the same price provides not only the flavor and health benefits of the bacon iself, but the added bonus of lots of free and yummy fat to use for this purpose. It’s almost too good to be true.
YESS!! I made brussel sprouts sauteed in applewood smoked bacon for my family on Thanksgiving for the first time. Totally put the green bean casserole to shame. Bonus: add cubed Granny Smith Apple about 3-4 minutes before it’s done cooking. It’s Glorious!
People are so fearful of fat. I find that the more you eat the more your body is willing to let go. If it senses it’s going to be getting in enough energy (fatty acids), it will be more likely to release the energy (fat) it has.
MCTs are known to encourage ketosis, which is just your body releasing fatty acids and making energy out of them.
Generally speaking, too, someone going out of their way to eat more animal fat is going to be cutting back on their carb intake–that’s just the way the demographic works right now. That’s the *real* key–if your insulin’s not constantly elevated, you’re more likely to release fatty acids between meals, which means you aren’t leaving them stored up and increasing your girth.
A common notion about body fat is that it’s meant for storing up energy in case of famine. Some folks are contesting that idea now, because Homo sapiens has never been a hibernator. We probably have the genetic infrastructure for some of the metabolic processes involved in hibernation because it’s a *really* old behavior in the animal kingdom, but in us we never get as far as sleeping the winter away. What we *have* accomplished is being able to go twelve hours or more without eating because our adipose tissue keeps us going. But that’s not famine. What they have in certain places in Africa right now is famine. Twelve hours without eating is just “I haven’t caught anything on the hunt yet.” More proof we’re not herbivores, as far as I’m concerned: those have to eat pretty much constantly.
I’m a big fan of herb butter. For Thanksgiving the sweet potatoes had brown sage butter on them and the roasted carrots and parsnips had garlic, rosemary and thyme butter. Superb! A huge blob of garlic butter on a steak? I’m in! Rosemary butter with lamb? Watch out now!
It’s about time someone sings the praises of fat openly. When Dr. Atkin’s informed his readers that you could actually lose weight faster on a fat fast than a total fast he really upset the CW people.
You get some awesome nutrients from fat too, not just the fat itself. Lard is known to be a good source of vitamin D, and any fat that’s yellow in color will have carotenes and vitamin A. I don’t think it accident that we tend to be short on both vitamins now (yes, vitamin A also–this has become a mild obsession for me, and you’d be shocked what I’ve learned) during a period of our history in which we are actively discouraged from consuming these foods.
Mmmm…. making brussel sprouts in bacon grease tonight!
And butter makes everything better. It’s so easy to add it to steamed veggies and to make quick buttery sauces for any type of meat.
Isn’t it funny that fat is SO much more satisfying than grains? It really is once you get the hang of it! Grains seem so bland and cardboard-like right now…
Cardboard and glue. Blech.
Why stop at just bacon grease on your brussel sprouts? Add some chopped bacon, garlic powder, and thyme. It’s a recipe from Everyday Paleo and it’s one of my family’s favorites!
I love saving the drippings from bacon or straining what’s left in the slow cooker after making a roast. How long is it safe to store these drippings in the fridge and use them?
You can keep tallow indefinitely if of sufficient purity.
The drippings…I don’t know. I never have left-over gravy
In the fridge a year…
I make mayo with bacon drippings! Yum!
mmmmmmm baconnaise!!!!
How do you make mayo with bacon drippings? I wanna try that.
When I was a kid in Europe, one of my chores was to make mayo (and dog food… not interchangeable). Mayo is just an emulsion of egg yolk and fat, with appropriate seasonings. Basic recipe is to put 2 raw egg yolks in a bowl with a tsp or so of good Dijon mustard (like Maille), start the mixer (electric, or your handy Igor with a balloon whisk), and SLOWLY drizzle in olive oil, or avocado oil (the French like grapeseed), or both, while beating the crap out of the stuff until it thickens. Seems to me that you will use between 3/4 – 1C of oil. If it breaks, use the tragic results with another yolk to start again. And slow down. When you think it is thick enuf, add some S&P to taste, and add some lemon juice or vinegar – white or red – to taste. This will thin it a bit, and give it a pleasent bite. And be mildly antibacterial. Other flavourings like some chopped fresh herbs, or curry powder, or jerk seasoning, etc, can be stirred in at the end.
Refrigerate in the coldest part of the fridge, and remember that it has RAW EGG in it, so don’t keep it too long.
There are recipes that use whole eggs, or cooked yolks out there – just Google.
If I were to try using bacon fat, I would warm it slightly, then use it straight (crunchy bits filtered!), or in a 50:50 fat:oil mix. And I would use red wine vinegar, with or without the mustard (horseradish, maybe), and lashings of fresh ground pepper.
Julia Child can teach you how to make mayo – and une omlette mervelluse.
Cheers.
Always when I read “diary if you can handle it” I wonder about lactose-free diary. I am lactoseintolerant and I wonder if that means I should avoid all diaryproducts even the lactosefree ones?
I use lactosefree butter almost every day but rarely other diary.
I use lactose free products, mostly milk in my coffee. I’ve found that heavy cream and most cheese don’t have enough to bother me as long as I don’t overdo it.
As a rule, the sharper the cheese is, the less lactose it contains. So, a really good sharp cheddar will be easier to digest than a creamy gouda.
If you try raw or unpasteurised dairy you may find you are NOT lactose intolerant after all!
Thanks, I’ll try!
Make sure it’s actually lactose intolerance and not casein allergy. Lactose intolerance is the inability to break down a certain complex sugar, and your primary symptoms should be gas and maybe the runs. Casein allergy can be outright painful and even upset your stomach, when you get symptoms at all.
As another commenter said, raw milk bothers fewer lactose-intolerant people than pasteurized does. Any milk food that is fermented is going to be less bothersome to you, too, because the milk bacteria eat the lactose. If you’re casein-sensitive, though, your options are pretty much limited to whey, the other milk protein, and the more pure of the dairy fat foods. Ghee is usually not all that troublesome. It’s basically clarified butter.
This makes me smile. i don’t know why but it does.
Gah! What a killer post to read on a day I’m doing an IF!! Mark, you’re such a tease!
Seriously, though, avocados are the perfect ready-made Primal snack. Split them open, take out the pit and scoop out the flesh plain with a spoon. Share the other half with your fiancee if you’re generous like my man.
Lately I’ve been eating my avocado smashed with a fork on a plate with a squeeze of lemon juice and sprinkle of sea salt over it, and it is DIVINE!
Every morning I fry up some eggs and bacon and whatever melted butter is left after frying the eggs is poured over the bacon…mmm, bacon dipped in butter from grass-fed cows.
I like to fry my eggs in duck or chicken fat in my cast iron pan. The eggs cook better and do not stick to the pan at all.
I am doing this tomorrow!
Just Google “Bullet Proof Coffee”. I use Ghee myself.
I second the suggestion to google bulletproof coffee!!
OMG. I just DID google bulletproof coffee.
I know what I’M having tomorrow! HOW did I not know about this sooner?!
Ghee is also a wonderful fat. It’s my favorite option for frying. It takes heat much better than regular butter or coconut oil.
After greasing a steel skillet with ghee and frying up bacon, sausage, and eggs, I have enough leftover fat to make candles.
Mmm… candles…
Great post! Only yesterday at the Culver City farmers market, I was sipping wine after shopping and noticed a woman staring at my shirt. It was only after I looked down at my shirt and realized I was wearing the Ketone body shirt designed by Richard Feinman for the Nutrition and Metabolism Society that I realized what she was staring at. We struck up a conversation. It turns out she was a bio major 20 years ago, with a fascination for chemistry, and was trying to figure out what molecule was displayed on my t-shirt. I explained how ketones were a natural fuel source for humans. This lady had an 8 year old daughter with her. She was short for an 8 year old and it turns out she had been born very prematurely and has struggled with growth her whole life. Her mother told me that, surprise surprise!, her conventional oriented doctor told her to try to increase the amount of fat her daughter eats to help her grow! I was quite surprised, but happily so, by that. Needless to say, I gave her plenty of tips on how to incorporate healthy fats (animal fats, coconut, etc.) into her and her daughter’s diet.
My motto is “all food is just a vehicle for fat”.
We always have bacon grease kept lovingly in a nearby jar. I also cook with coconut oil and grass fed butter. They both add so much flavor to anything they touch.
I had a terrible fat phobia when I started this primal journey. But not anymore! Skinny people eat fat!
The spinach that my bro purchased the other day states 2 fact on the front of the package…
“Fat Free” “Cholesterol Free”
Spinach is awesome for us but those 2 phrases don’t give it any additional benefits! However, with the knowledge that the general population has, saying these 2 facts will probably lead to more sales!
Sigh…
Don’t worry, after you pour hot bacon grease dressing over it, the spinach is no longer fat free, killing two birds with one stone!
Just make sure the salad stuff is a bit on the warm side…I had cold salad stuff make my bacon dressing solidify to the lettuce. I still ate it, but would have liked it a bit more like vinaigrette.
Thank you for reminding me of the deliciousness of hot bacon dressing over spinach!
How about coconut cream in coffee. I love it!
Oh my gosh, I thought I was the only one that did that! Love my coconut cream coffee…mmmmm
me too! mmmm
Me too! It’s delicious and satisfying.
Where do you get coconut cream.
I used to get it some years ago but they went out of stock on it and I finally quit trying.
Don’t remember the website now.
Our local Asian food store stocks several brands.
Oh yeah! Coconut cream in coffee is the best! Speaking of, I need to stop and buy some.
I was wondering the other day how to get more fat in my diet! lol Actually, the biggest area I’m stuck is when we have steamed vegetables… since we’re not using butter, I don’t know what to put on them. I might just stick to sauteing our veggies in coconut oil.
If you use Ghee or clarified butter, you will remove 90+% of the problematic milk proteins, but still have that lovely buttery taste and fats. Even the Whole30 folks have approved use of Ghee in the latest revision, so unless you have someone who is REALLY SERIOUSLY lactose intolerant, this is a good way to add fats and flavor without resorting to things that friends or family might think is “weird”.
I haven’t tried ghee yet… I will give it a go with the pound of butter in the fridge!
And..my friends/family already think I’m weird.. lol It’s what I do.
I just love MDA
thank you Mark, for this happy site!!
Almost all vegetables can be steamed, then lightly sauteed in olive oil + onion/garlic as a finishing touch. Just don’t heat the olive oil too much.
Great idea, Chris! Thanks!
You don’t have to steam them first … just saute them in olive oil … til they start to brown … add a tiny bit of broth and cover for a couple of minutes. If you cut them into small pieces – it’s ready in just a couple of minutes. I recently read that the veggies nutrients are absorbed better by us humans with some fat … can’t remember where … but it stuck and made so much sense…
Olive oil? I pour that stuff freely on just about everything. Not sure how it would taste with something already done in coconut oil though.
Fat is tasty, especially in the morning for energy to start your day!
Eggs, butter, lard, ummm…love it!
Yum! That is all.
I have no trouble getting lots of fat into my diet. I average 55-60% of daily calories from fat. Bacon, everyday, avocado at least one everyday, I fry all my meat, eggs, veggies in bacon fat, eggs, 1 doz. per week, cheese, not so much about a pound every two weeks or so. 100+ grams of fat a day is easy.
Fat is good! yay!
One of my favorite things to do to steaks is to drizzle olive oil over them while they are resting after coming off the grill. Called “Tuscan Style” this adds a dose of healthy fats, and bumps everything delicious about a good steak up to the point of decadence…
I do the same thing but I use ghee instead of olive oil.
I have never heard of this one before but I may have to give it a shot soon!
sounds great! im gonna try this with beef tallow.
Can’t wait to make some bacon tonight!!
what about nuts ? walnuts,almonds, hazelnuts,cashews,Brazil nuts & peanut butter , i can live on those but there is no mention about them how come?
The jury is still in session on the systemic effects of heavy nut consumption. Some claim the oxidizing effect of omega-6 fatty acids contributes to heart disease, others promote nuts as a fine daily food because of other factors. I eat them once a week and cross my fingers!
Peanut’s are actually considered a legume…may want to avoid those. They also contain Aflatoxin which is a mold toxin.
Grate plenty of raw cheese on full fat mince bolognaise. Spaghetti doesn’t even come close.