Marks Daily Apple
Serving up health and fitness insights (daily, of course) with a side of irreverence.
30 Nov

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.

You want comments? We got comments:

Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. 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!

    knifegill wrote on November 30th, 2011
    • 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.

      knifegill wrote on November 30th, 2011
      • Whenever I’ve analyzed it my calories from fat are around 60-65%. I can get it down sometimes by consuming more alcohol!!

        Mike wrote on November 30th, 2011
        • LOL!!

          scott wrote on November 30th, 2011
    • 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.

      Duncan wrote on November 30th, 2011
    • Now that’s the way America should be budgeting their caloric intake!

      nikki wrote on December 2nd, 2011
  2. Bacon drippings are my favorite. I coat sweet potato fries with it and toss griddled asparagus in some, after cooking them in it.

    Sandy wrote on November 30th, 2011
    • 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?


      Abel James wrote on November 30th, 2011
      • 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!

        Primal Toad wrote on November 30th, 2011
        • I love sesame oil too! However, Canola oil is disgusting! As for bacon fat – well my teen son thinks anything bacon is “heavenly.”

          Kimbers wrote on November 30th, 2011
        • 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!

          Diane wrote on November 30th, 2011
        • 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.

          Dana wrote on December 3rd, 2011
        • 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

          Gino wrote on December 9th, 2011
      • Yes!!! Nothing beats REAL bacon fat and butter. And avocado. And olive oil. And now I’m salivating :)

        Kathleen wrote on November 30th, 2011
        • 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.

          Pookie wrote on November 30th, 2011
      • 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.

        raydawg wrote on December 4th, 2011
  3. 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.

    Lisa wrote on November 30th, 2011
    • 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!

      Suz @ Paleo Connect wrote on November 30th, 2011
      • where did you find coconut yogart?

        gewitt wrote on November 30th, 2011
        • 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.

          Rebecca wrote on November 30th, 2011
      • 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.

        Hopeless Dreamer wrote on November 30th, 2011
      • coconut yoghurt!!!!! ????? you may have just changed my life flower hair lady!

        David wrote on November 30th, 2011
        • 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.

          Cathryn wrote on November 30th, 2011
        • 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 :-(

          Annette wrote on November 30th, 2011
        • Oh my Caroline…I would LOVE that coconut yogurt recipe made with the yogurt maker..Will you please share it?

          Donna wrote on December 1st, 2011
        • OOPS!! I meant to write CATHRYN!!

          Donna wrote on December 1st, 2011
        • 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.

          Cathryn wrote on December 3rd, 2011
      • 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!

        Lisa wrote on November 30th, 2011
        • 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.

          Deanna wrote on November 30th, 2011
      • 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.

        John wrote on December 1st, 2011
    • 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!

      Kerry wrote on November 30th, 2011
      • mmmmm,been too long since I’ve had me some good Indian food. This weekend looks promising. :)

        Lisa wrote on November 30th, 2011
    • 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.

      Maxmilliana wrote on November 30th, 2011
      • 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.

        Lisa wrote on November 30th, 2011
        • I make homemade kefir!! Then I get to add whatever fruit I want to it and no added sugars! :)

          Kimbers wrote on December 1st, 2011
      • 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.

        Alice wrote on November 30th, 2011
      • Just add some some heavy cream into your yogurt.

        Galina L. wrote on November 30th, 2011
        • 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!!!

          w.j. purifoy wrote on November 30th, 2011
      • 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.

        Melinda wrote on November 30th, 2011
        • 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…


          Leaf Eating Carnivore wrote on December 5th, 2011
      • 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.

        Dana wrote on December 3rd, 2011
        • 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…


          Leaf Eating Carnivore wrote on December 5th, 2011
    • 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.

      Deena wrote on November 30th, 2011
      • Full-fat yogurt IS regular yogurt. 😛

        Dana wrote on December 3rd, 2011
    • 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.

      raydawg wrote on December 4th, 2011

    cTo wrote on November 30th, 2011
    • Oh! Oh, yes!

      Sabine wrote on November 30th, 2011
      • i want what shes having….

        Hopeless Dreamer wrote on November 30th, 2011
        • Haha, nice movie reference.

          Chelsea wrote on November 30th, 2011
    • Totally … brussels sprouts, onions and bacon / grease.

      Erin wrote on November 30th, 2011
      • 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!

        Roger wrote on November 30th, 2011
        • Applegate farms can be found in a number of grocery stores and is good bacon.

          Ginny B wrote on December 1st, 2011
        • 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.

          Dana wrote on December 3rd, 2011
    • 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.

      Deuce wrote on December 1st, 2011
    • 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!

      Bonnie wrote on November 28th, 2012
  5. 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.

    Coach Calorie wrote on November 30th, 2011
    • 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.

      Dana wrote on December 3rd, 2011
  6. 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!

    Chris wrote on November 30th, 2011
  7. 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.

    Grokitmus Primal wrote on November 30th, 2011
    • 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.

      Dana wrote on December 3rd, 2011
  8. 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…

    sara wrote on November 30th, 2011
    • Cardboard and glue. Blech.

      Sofie wrote on November 30th, 2011
    • 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!

      AP wrote on November 30th, 2011
  9. 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?

    Mason Kidd wrote on November 30th, 2011
    • You can keep tallow indefinitely if of sufficient purity.

      The drippings…I don’t know. I never have left-over gravy

      NickR wrote on November 30th, 2011
    • In the fridge a year…

      Andrea wrote on November 30th, 2011
  10. I make mayo with bacon drippings! Yum!

    Diana Welsch wrote on November 30th, 2011
    • mmmmmmm baconnaise!!!!

      Jena wrote on November 30th, 2011
    • How do you make mayo with bacon drippings? I wanna try that.

      Whitetiger wrote on November 30th, 2011
      • 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.


        Leaf Eating Carnivore wrote on December 5th, 2011
  11. 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.

    Erik wrote on November 30th, 2011
    • 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.

      Sandy wrote on November 30th, 2011
    • 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.

      Kate wrote on November 30th, 2011
    • If you try raw or unpasteurised dairy you may find you are NOT lactose intolerant after all!

      Roger wrote on December 1st, 2011
      • Thanks, I’ll try!

        Erik wrote on December 2nd, 2011
    • 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.

      Dana wrote on December 3rd, 2011
  12. This makes me smile. i don’t know why but it does.

    Robert wrote on November 30th, 2011
  13. 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. :)

    Abby C. wrote on November 30th, 2011
    • 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!

      Diane wrote on November 30th, 2011
  14. 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.

    Brad wrote on November 30th, 2011
    • 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.

      toaster for sale wrote on November 30th, 2011
    • I am doing this tomorrow!

      Gino wrote on December 9th, 2011
  15. Just Google “Bullet Proof Coffee”. I use Ghee myself.

    Dustin Bopp wrote on November 30th, 2011
    • I second the suggestion to google bulletproof coffee!!

      ValerieH wrote on November 30th, 2011
      • OMG. I just DID google bulletproof coffee.

        I know what I’M having tomorrow! HOW did I not know about this sooner?!

        Laurel wrote on November 30th, 2011
  16. 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…

    Timothy wrote on November 30th, 2011
  17. 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.

    Aaron Blaisdell wrote on November 30th, 2011
  18. 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.

    Weight Loss Laboratory wrote on November 30th, 2011
  19. I had a terrible fat phobia when I started this primal journey. But not anymore! Skinny people eat fat!

    rose wrote on November 30th, 2011
  20. 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!


    Primal Toad wrote on November 30th, 2011
    • 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.

      tech_hunter wrote on November 30th, 2011
      • Thank you for reminding me of the deliciousness of hot bacon dressing over spinach!

        AdrianaG wrote on December 1st, 2011
  21. How about coconut cream in coffee. I love it!

    Chuck Nystrom wrote on November 30th, 2011
    • Oh my gosh, I thought I was the only one that did that! Love my coconut cream coffee…mmmmm

      Veronica wrote on November 30th, 2011
      • me too! mmmm

        Dara Cramp wrote on November 30th, 2011
        • Me too! It’s delicious and satisfying.

          Sabrina wrote on November 30th, 2011
      • 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.

        J-Alta-K wrote on December 1st, 2011
        • Our local Asian food store stocks several brands.

          Chuck N wrote on December 7th, 2011
    • Oh yeah! Coconut cream in coffee is the best! Speaking of, I need to stop and buy some.

      Brooke wrote on November 30th, 2011
  22. 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.

    Tara wrote on November 30th, 2011
    • 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”.

      qhartman wrote on November 30th, 2011
      • I haven’t tried ghee yet… I will give it a go with the pound of butter in the fridge! friends/family already think I’m weird.. lol It’s what I do.

        Tara wrote on November 30th, 2011
      • I just love MDA :) thank you Mark, for this happy site!!

        Veronique wrote on December 1st, 2011
    • 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.

      Chris wrote on November 30th, 2011
      • Great idea, Chris! Thanks!

        Tara wrote on November 30th, 2011
      • 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…

        Erin wrote on November 30th, 2011
    • 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.

      Lisa wrote on November 30th, 2011
  23. Fat is tasty, especially in the morning for energy to start your day!
    Eggs, butter, lard, ummm…love it!

    Paul Alexander wrote on November 30th, 2011
  24. Yum! That is all.

    taihuibabe wrote on November 30th, 2011
  25. 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.

    Bull wrote on November 30th, 2011
  26. Fat is good! yay!

    pearl wrote on November 30th, 2011
  27. 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…

    qhartman wrote on November 30th, 2011
    • I do the same thing but I use ghee instead of olive oil.

      Susan M. wrote on November 30th, 2011
    • I have never heard of this one before but I may have to give it a shot soon!

      Primal Toad wrote on November 30th, 2011
    • sounds great! im gonna try this with beef tallow.

      pixel wrote on December 1st, 2011
  28. Can’t wait to make some bacon tonight!!

    Shannon wrote on November 30th, 2011
  29. 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?

    adrian wrote on November 30th, 2011
    • 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!

      knifegill wrote on November 30th, 2011
    • Peanut’s are actually considered a legume…may want to avoid those. They also contain Aflatoxin which is a mold toxin.

      Dale wrote on December 3rd, 2011
  30. Grate plenty of raw cheese on full fat mince bolognaise. Spaghetti doesn’t even come close.

    patrick wrote on November 30th, 2011
  31. O! O! O! please, let me say it one more time…BACON!!!

    dasbutch wrote on November 30th, 2011
  32. Great post! Seems like every blog I follow is writing about fat this week! Hurray for FAT!! Fat is SO important to our overall health! I get 60-75% of my daily calories for fat, and find if I get below that, I don’t feel so great and have less energy.

    Also, it is SO important for women to eat a lot of fat – cholesterol is necessary for all our steroid-based hormones, and absolutely essential for a healthy reproductive system. So if you wanna make babies, eat FAT!

    Dara Cramp wrote on November 30th, 2011
    • Back to the brussels sprouts in bacon fat:

      if you haven’t tried it with chopped up prosciutto and pine nuts thrown in, you are in for a treat. So delish. (I shred the brussel sprouts and do a quick fry only until bright green) This has converted many anti-brussel sprouters.

      ps. Yes to coconut milk in tea! Or coffee. I tried it originally because my sweetheart is lactose intolerant. It is the best non-dairy cream substitute yet! I use either cream or coconut milk interchangeably because I love them both. Bonus: you avoid the icky milky aftertaste.

      Laurel wrote on November 30th, 2011
  33. My roommate and I are under constant attack for our Primal ways and eggs are causing a bit of argument. We buy them in bulk, as we are in college and cannot afford too many other primal foods. I would estimate we eat around twelve or so a day. Is this too many? The staples of our diet include eggs, greek yogurt, and fruits such as bannanas, apples, and pears. Any advice on the number of eggs we eat or any other cheap primal foods would be great.

    Alex McKenna wrote on November 30th, 2011
    • oop! over here. BAS

      dasbutch wrote on November 30th, 2011
    • 12 eggs a day is a fine way to get nourishment, [i]if[/i] the eggs are farm-fresh and free-range. If they are from an egg factory and your birds are pumped full of drugs and fed GMO corn, you might as well just eat a Wendy’s cheeseburger.

      knifegill wrote on November 30th, 2011
    • my husband also worries about eating more eggs, we have to agree to disagree about them, which means I need to find a lot of alternate cheap foods. As a cheap protein I have been making chicken soup from chicken necks. Sometimes butchers give them to me for free, and sometimes I have to pay, but they are really cheap and a few necks makes a huge amount of soup liquid. I freeze it in smaller containers and then make it into smaller soups or add small amounts to stir fries. We can also get gizzards for free in some places, and for very cheap in other places. I boil them and then saute them. And anytime there is a sale on any type of animal protein, I buy a lot and then freeze it in meal size portions(sometimes I cook it first, depends what it is). That is how I am able to afford meat on my college poor budget.

      yorabu wrote on November 30th, 2011
    • I have to agree with Dasbutch, get some salad in there!

      You definitely need to get some leafy greens into your diet. If you have a dorm fridge buy some Broccoli and cauliflower which can easily be eaten raw or chopped up and tossed in with your eggs in the morning.

      Read through the comments on this post for ideas about how to add fats to your diet. Like the post about bacon fat salad dressing for a spinach salad.

      Phil J wrote on December 1st, 2011
    • You need to look at the omega 6 content of eggs. Without some offsetting omega 3, you are way into a high inflammation situation.

      Deb Richardson wrote on December 1st, 2011
  34. I can’t stand eating veggies without fat. It makes them so dull. I miss butter, but I can’t find grass-fed butter anywhere around here. The best the stores carry is certified organic butter, and I know that’s a positive thing, but there’s never anything about grass-fed on the packages. I picked up one and didn’t notice until I got home that it was super high in trans fats. I threw it away.

    I think nature intended for us to eat a lot of fat considering that some of the most important vitamins are fat soluble. Even lycopene in tomatoes is fat soluble. I have a co-worker who bragged about her fat-free salsa. Another co-worker of mine today picked up a latte from Starbucks this morning and was feeling superior to everyone else because she ordered it with skim milk. I think she would have been better off getting something unsweetened or at least quarter-sweetened.

    I made a prim rib roast last night. I saved the drippings. I’m going to use them to coat my broccoli for dinner 😀 😀 😀

    Amber Lynn wrote on November 30th, 2011
    • IDK where you are at, but they sell Kerrygold butter at my local Stater Brothers and it is grass fed (cuz it’s from Ireland!) but it does not say that on the package. Just fyi :)

      Ande wrote on November 30th, 2011
      • Has anyone noticed a really unfortunate change in the taste of Kerrygold when they made it “easier to spread”? I was horrified by the yucky taste — but they insist it’s the same, just puffed up (I guess) with air so it’s easier to spread right out of the fridge. (Also probably CHEAPER for them! We end up paying for whipped-in air, not fatty-goodness! {frown})

        I complained, but they said it’s the same stuff as before, not adulterated. I switched to Costco’s “organic” (which is…. thinner… that Kerrygold — and may or may not be pasture butter, probably not.) I’m harassing my local Costco to carry Kerrygold (in **sticks** not tubs) all the time, not ‘just around St Pat’s day!

        Elenor wrote on November 30th, 2011
        • Oh, I get Kerrygold at the local Publix. Only tubs of the whipped-out salted stuff; smaller sticks of the unsalted.

          Elenor wrote on November 30th, 2011
  35. Mark – I have been a Paleo convert for about 4 months and while I love the results, I was very concerned when my recent blood test showed that my LDL had gone up over 30 points. I believe this is directly tied to the increase in fats and meat consumption, but am in a quandry as to what to do. I would appreciate your thoughts. Thanks much.

    Rochelle wrote on November 30th, 2011
    • LDL number isn’t important – the size of the LDL is what counts. The HDL and Tri numbers are more important than the LDL number. Saturated fat in the absence of carbs will create large fluffy “benign” LDL while excessive carb consumption will create small, dense, dangerous LDL. Check out the forums here and look for a sticky post called “Cholesterol Primer” by Griff. You can even take your numbers and figure them yourself. Also read the book called “The Cholesterol Con”. I have just started reading it and I am already amazed (Just finished reading “Wheat Belly” – WOW!!)

      Heather wrote on November 30th, 2011
      • Thank you for the information on LDL! What a freakin medical scam if you are correct (and so good for big pharma)! My HDL is off the charts and tri’s are good too. I have NEVER heard anything about the size of the HDL. I am checking out the forum and grabbling the book. Thank you again! Does this mean I can eat bacon again???? :)

        Rochelle wrote on November 30th, 2011
        • Rochelle, Heather is correct. The CW on cholesterol is a scam. Sad, really.

          Richie wrote on November 30th, 2011
        • I just read something recently about the blood lipid tests during weight loss. It said the lipid profile can look very bad while you are in the midst of releasing body fat. You are doing a good thing for your body but the numbers might be off until the weight stabilizes. Here’s where I read that:

          ValerieH wrote on November 30th, 2011
      • Thanks to all who responded to my LDL question. I have one more – it seems that lean meats are encouraged on a Paleo diet but there is an awful lot of discussion about the virtues of bacon. Can someone please explain this conundrum?

        Rochelle wrote on November 30th, 2011
        • paleo is not Mark’s diet…at MDA its the Primal Blueprint. Mark encourages FAT, and its impossible to go low carb without enough fat- I have been low carb for years, and you NEED fat.

          Hopeless Dreamer wrote on November 30th, 2011
        • Check this out for a detailed response!

          Michele wrote on November 30th, 2011
    • Same thing happened to me! Was a good boy and lost 20 lbs, only to be rewarded with a higher LDL after 3 months I am resisting the statins. The VAP test showed I have the right kind of LDL so I’m not too worried

      Chip wrote on November 30th, 2011
  36. BAS

    dasbutch wrote on November 30th, 2011
  37. “How about melted butter over roasted nuts or some Greek yogurt with a bit of fruit”
    Stop it Mark, I’m drooling all over the keyboard!

    btw, Greek yoghurt with olive oil/walnut oil/macadamia oil & raspberries is awesome! Sounds wierd, but I love it!

    Milla wrote on November 30th, 2011
  38. Google the Bacon explosion and add green chile and cheese. It’s a show stopper at the next BBQ.

    Primal fire wrote on November 30th, 2011
  39. Great advice.

    Was just looking online at ancient Northern European calendar for an art project. Discovered that their word for suet sounds exactly like our word, “more”. Ha! And an ancient name for what we’d call February is “mor-suggar”. That is suet-sucker month — the month of sucking suet!

    slacker wrote on November 30th, 2011
  40. Thank you for this! I have only been primal for about 4 months now and sometimes still need the reminder to “go fat” to be healthy. This has re-inspired me!

    primalsnark wrote on November 30th, 2011

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