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Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

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June 14, 2017

My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)

By Mark Sisson
71 Comments

Homemade Organic Egg Baked in Avocado with Salt and PepperGoing ketogenic has made me hone in on my fat sources even more than before. This is an essential practice for anyone seriously pursuing a ketogenic diet. As fat will comprise the majority of your calories, you need to maximize the nutrition you’ll obtain from the fats you choose. You could technically go keto using canola oil, refined coconut oil, and MCT oil powder—many of the ketogenic formulas used in epilepsy clinics are highly processed and refined—but I wouldn’t recommend it. Micronutrients still matter. They arguably matter even more when your food sources are restricted.

I try to get whole food fats. If the fat is isolated and extracted, I try to make sure it’s rich in micronutrients. If it’s low in micronutrients, I make sure I have a good reason to consume it.

There are many reasons. Some rooted more in nutrition, some more in pleasure, some convenience.

So what are my favorite fat sources? How do I use them? What do I find so appealing?

Extra Virgin Olive Oil

From the historical precedent (1000s of years of heavy use in the Mediterranean and Levant), the clinical support (hundreds of trials showing beneficial effects), and the light peppery finish, it’s difficult for anyone to deny the beauty and enduring utility of a good bottle of extra virgin olive oil. I’ll. Even though EVOO is quite robust in the face of high heat, I still prefer using it in certain dressings and for lightly grilling fish, just to preserve the delicate flavor.

Go to a farmer’s market and buy the local olive oil that tastes best to you. Absent that, the EVOOs from California are usually quite good (and real).

Extra Virgin Avocado Oil

I rifled through dozens of avocado producers to find the perfect source of extra virgin avocado oil so that I could sell the best product, sure, but also because I wanted the best for myself. That’s ultimately how I come up with any of my projects and businesses—to scratch my own itches. It seems to be working, because I haven’t had a tastier oil that asserts itself without losing its capacity to work with other foods. EVOO doesn’t work with everything. EVAO, in my experience, does.

This one’s quite good. And all our Primal Kitchen dressings are made with avocado oil.

Coconut Milk in Smoothies and Curries

In powder form, coconut milk creates the creamiest, smoothest protein (whether whey or collagen) powder I’ve ever tasted, which is why I added it to Primal Fuel and Collagen Fuel. Plus, it’s a great source of medium chain triglycerides, special fatty acids that convert directly into ketones.

The fact that it’s a traditional fat used by many successful Pacific Islander cultures, sometimes in copious amounts, without any indication of poor health consequences is another mark in its favor.

I like Aroy-D in the small cartons.

Egg Yolks

Gram for gram, egg yolks are the most nutrient-dense fat around. And they’re not just something you scramble. They’re legitimate culinary fats. No, you won’t sauté your veggies in egg yolk. That wouldn’t work. Egg yolks can provide the backbone of a salad dressing, like classic Caesar or one of my personal favorites (yolks, sesame oil, minced garlic, lemon juice, kosher salt, pepper, and a little avocado oil to round it out). You can drop them whole into sauces right after you turn off the heat to thicken. They blend well into smoothies and hot coffee.

Go for local pastured eggs if you can get them. If not, many grocery stores are starting to offer very good pastured eggs, and not just the health food stores. Vital Farms pastured eggs are very good and available pretty much everywhere, like Target and major grocery stores.

Emmental Cheese

Maybe next year it’s aged gouda. And the year after that, pecorino romano. but right now, I’m really digging Emmental cheese. If you haven’t had it, Emmental is a medium-hard Swiss-style cheese. It’s not intense like an aged gouda. It’s nutty and mild, so you have to really listen to the flavors to extract the most pleasure.

True Emmental comes from raw, grass-fed cow milk. Look for that kind.

It’s also my current favorite on my latest version of my Big-Ass (Keto) Salad. Emmental, along with avocado and avocado oil-based Caesar dressing, is in part what makes me call it my “fat bomb” salad. As most of you know, my Big Ass Salad has always been the centerpiece to my day, but it’s even more important now. It’s become a crucial vehicle for the delivery of my daily fat intake during my keto stretches. If you haven’t already, go check out my new and improved Big-Ass Keto Salad. Try it, and let me know what you think.

Final Fat Bomb Salad

Avocado

Slice it, smash it, spread it, Jeb it, even grill it. Avocado is the greatest. Even though I have ample access to all the avocado oil and avocado oil-based mayos and dressings I want, I still return to the humble avocado. Maybe it’s because I like the fiber and potassium. Maybe it’s because I like reducing the inflammatory load of my meals.

California hass all the way.

Grass-Fed Butter

These days, I mostly use grass-fed butter on any steamed veggie that enters my mouth. Broccoli, spinach, kale, cauliflower, and dozens more. I’ll also dip shrimp in melted butter.

Kerrygold is a stalwart and available almost everywhere.

Bacon Fat for Sautéing Veggies and Frying Eggs

Man can’t live on bacon alone. It’s just not feasible or advisable to obtain the bulk of your calories from bacon strips. But if you keep some bacon fat around for sautéing veggies and frying eggs, you’ll always have that hint of bacon. Now, some caveats. I cook my bacon slow over low heat, which reduces oxidative damage to the fats. My bacon comes from pigs fed oats and barley, which creates a more oxidatively-stable fatty acid profile (higher in MUFAs, lower in PUFAs) and imbues the fat with more actual antioxidants. Don’t know what the pigs ate? The harder/firmer the raw bacon, the more saturated/monounsaturated/stable it’ll be.

Aim for pastured and/or firm bacon.

Ghee

I err on the side of tradition, usually. And if I’m making an Indian curry or sautéing some okra with mustard seed, turmeric, and ginger, I stick with ghee. That’s what these recipes were “meant” to include, and it tastes great. Ghee’s also a good option for high heat searing, since the proteins and lactose (which burn) have been completely removed.

I love the brown butter ghee from Tin Star.

Red Palm Oil

If I’m eating starch, I’ll often turn to red palm oil. A couple of red potatoes, baked, smashed (skin on), then doused with red palm oil, sprinkled with crunchy salt and a ton of cracked black pepper? Almost no one in the history of the world has eaten this, let alone eats this on a regular basis, but it’s really good. It’s also quite good on butternut squash (less starchy than potatoes) with turmeric, salt, and black pepper. (Both versions are strictly for my non-keto days.)  

As for African dishes, I’m far from an expert. What seems to work is sautéing garlic, onions, tomatoes, and ginger in red palm oil, then adding some protein (chicken or fish, usually), and stirring in a nut butter and perhaps some hot pepper toward the end.

Best stuff I’ve had came from a random West African market, sold in mason jars marked only with the country of origin. The redder the better. Good to look for sustainable sourcing, too. If you don’t have any of those nearby, this one’s good too.

Mac Nut Butter

I’ll eat other nuts, like Brazils (selenium) and almonds (magnesium), but I don’t consider them to be fat sources. They’re certainly rich in fat. They just have other macronutrients, too. Mac nuts are basically pure fat. Mac nut butter, if it comes from really good mac nuts (and there can be some duds), is so sweet and buttery that I consider a spoonful of it a worthy dessert.

I usually grind my own in the food processor.

Coconut Butter

Talk about dessert. A big spoonful of coconut butter provides a whopping dose of medium chain triglycerides and other saturated fats, plus fiber and manganese. I vastly prefer using a blend of coconut butter and bone broth to plain coconut milk when making curries. And that spoonful will really take the edge off while allowing you to remain ketogenic.

Artisana’s is the best I’ve had.

Tahini

Hummus shmummus. I like hummus. I really do, especially given my updated stance on legumes. But for the time being I’m strictly keto, and I can’t really eat more than a tablespoon of hummus and hope to maintain. Luckily, tahini—the sesame paste that’s integral to good hummus—is great on a spoon. If you get a good source, it’s actually quite sweet and, again, qualifies as a keto dessert. Tahini also works well in salad dressings.

MCT Oil

Sometimes coconut fat isn’t enough. Sometimes I want a more concentrated source of medium chain triglycerides to boost ketone production, like before a workout. These days, myfavorite pre-workout meal is a Collagen Fuel smoothie with extra MCT oil. The collagen fills my glycine reserves in preparation for connective tissue loading and healing, and the MCTs provide a bit more oomph.

I keep both powdered MCT oil and liquid on hand.

Whipped Cream with Mascarpone Cheese (and Lime Zest) on Berries for Dessert

The beauty of being fat-adapted is that you realize “sweet” is relative. The minuscule amounts of lactose in whipped cream and mascarpone are plenty sweet enough, especially combined with a bowl of ripe blackberries, strawberries, and raspberries. If it’s not, you can add a pinch or two of sugar (or brown sugar, or honey, or even just stevia) to increase the sweetness without incurring too many carbs.

Throw the cream and mascarpone in a metal bowl using a 2:1 cream to mascarpone ratio and whip it up using an electric beater. And don’t forget the lime zest.

Steamed Heavy Cream in Coffee

What can I say? I’ve tried doing coffee black. If it’s a lighter roast, I can do it. But I still prefer steamed heavy cream in my coffee, and I’m done feeling bad about that. Sorry, barista in a bowtie. Now, you don’t need much. If you’re trying to increase fat intake, you can add more. If you just like the taste, I find a splash or two (as opposed to a glug or two) is plenty.

I grab something organic from Whole Foods or Trader Joe’s.

That’s it for today, folks. Those are my favorite fat sources, as of right now. The list might change. It’ll probably grow; I don’t think I’ll suddenly tire of heavy cream or become convinced that coconut fat is killing us all.

What about you? What are your favorite fats? How do you eat them?

Thanks for reading. Take care, be well!

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71 Comments on "My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)"

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simon
simon
15 days 51 minutes ago

So you like hummus but it doesn’t quite fit in this instance. rather than just tahini why not go for babaganoush altogether more sophisticated than hummus, seriously tasty and just as easy to make

Andrew Mencher
Andrew Mencher
14 days 23 hours ago

While tasty and nutritious in other ways, I don’t think eggplant is a source of fat

Ion Freeman
14 days 19 hours ago

Olive oil is.

Chris
Chris
13 days 20 hours ago

Melitzanosalata is it’s real name.

Elizabeth
15 days 46 minutes ago

Love most of these…haven’t tried the cheese. I make a great salad dressing with tahini. Throw it in the blender with avocado oil, ACV, pink salt and a dash of nutritional yeast (throwback to my vegan days). Sooooo good!

Tim
Tim
15 days 14 minutes ago

I recently discovered Smjor Icelandic butter. It’s the best butter I’ve ever had. It’s not organic, but it is from grass-fed cows.

Shary
Shary
14 days 23 hours ago

I second the vote for Icelandic butter. It’s delicious, easily as good as Kerrygold. Sometimes Costco carries it.

Jack
Jack
14 days 23 hours ago

Lard is worth a mention for cooking veggies and eggs, use the same pan as the bacon was cooked in.

spencer
spencer
14 days 23 hours ago

No lard!?

Andrew Mencher
Andrew Mencher
14 days 23 hours ago

bacon fat is lard

Adam
14 days 23 hours ago

I’m a big fan of a tablespoon of almond butter (unsalted) as a treat/dessert

Liver King
14 days 23 hours ago

You forgot one of the very best whole-food fats in recorded history… bone marrow!!

I eat copious amounts of this stuff for the fat-soluble activators and the fact that bone marrow is a significant source of adiponectin, which helps maintain insulin sensitivity, break down fat, and has been linked to decreased risk of cardiovascular disease, diabetes, and obesity-associated cancers (Cell Metabolism). This list of benefits go on… but the most important one is that it is down right delicious!!

Jack
Jack
12 days 22 hours ago

Could you explain a little more, King, about eating marrow. What is a “copious” amount? How do you get enough quantity? The soup bones I see in the stores are expensive and have just a small amount of marrow’

I consider it the only thing better in nutrition than liver from what I read.

And nice screen name.

Liver King
12 days 22 hours ago
Hey Jack!! I have two precious things in my life that give me access to copious amounts of the gelatinous gold… in ranked order, here they are: 1. I have an amazing wife that makes bone broth 24 / 7… we always have pots a’ simmering and bones a’ baking. She either saves me the extra marrow (or) she bakes me some bones so I can scoop and scrape the deliciousness into me mouth! 2. I own a supplement company (Ancestral Supplements) and bone marrow happens to be a customer favorite. When I don’t get as much bone marrow from… Read more »
Nina
Nina
14 days 23 hours ago

What are Mac nuts?

2Rae
2Rae
14 days 22 hours ago

Macadamia nuts.

Shary
Shary
14 days 21 hours ago

Mac nuts are my favorite nuts to snack on. Delicious, healthful, and unfortunately a bit on the pricey side. They are not pure fat, however. They do contain protein and carbs as well, although less than most other nuts. As with almost everything, a little self-control is in order–difficult because they’re hard to resist.

Andrew Mencher
Andrew Mencher
14 days 22 hours ago

Red Palm oil isn’t something I’ve ventured into, it’s on the list now. I feel limited as someone who doesn’t process dairy well. I can handle a little kerrygold, but that’s about it. Fortunately I enjoy my coffee black and strong.

Eugenia
14 days 21 hours ago

I’d suggest against it, simply because 95% of it in the market comes from unsustainable sources. They kill apes by getting it. Just use avocado, butter, olive, mct oils. Forget palm oil for now.

Rory
14 days 19 hours ago

Sadly, I’m not sure that coconut plantations are much more sustainably than those where palm oil comes from…

Joanna
Joanna
14 days 8 hours ago

Palm oil is in fact particularly bad on the sustainability front – and not just in Indonesia where all orangutans get the publicity. In West Africa, large scale palm oil plantations are clearing the last of the forest cover, and displacing small scale farmers. There are so many options that can be sustainable now, I agree with Eugenia to avoid red palm oil.

Kandi
Kandi
14 days 12 hours ago

Yes I wont eat red palm either. Not with the slash and burn policies that produce it. Not that thrilled with coconut. Plenty of other fats out there.

Karen
9 days 14 hours ago

Most red palm oil comes from Africa, not Indonesia. I use Omni brand, and it is sustainably sourced.

kckreutz
14 days 22 hours ago

He states that he likes the powder coconut milk for smoothies but he links a liquid coconut milk. What kind of powder does he use?

Joe
Joe
14 days 20 hours ago

The powder is an ingredient in the protein powders mentioned, which Mark sells.

RFB
14 days 22 hours ago

Mark, where do you buy macadamia nuts and what brand are they?

Nocona
Nocona
14 days 18 hours ago

Trader Joe’s brand sells excellent ones.

Nina
Nina
13 days 18 hours ago

I got the Trader Joe’s brand once just to try them out. The ordered 2 pounds on nuts.com. Those were so much more fresh and tasty, like completely different thing.

Ontario
Ontario
14 days 22 hours ago

“Man can’t live on bacon alone.”

The most horrific words ever spoken. 😉

GlassOwl
GlassOwl
14 days 22 hours ago

My favourite dressing for homemade burgers, bacon, veg is a mayonnaise made with melted ghee, and coconut oil, by adding in water it softens it a bit but its wonderful as it melts

2Rae
2Rae
14 days 22 hours ago

Recipe please?

Thank you in advance.

Amy
Amy
14 days 22 hours ago

I live in the Dordogne in south west France, a region known for its cuisine (famous for duck) so one of my favorite fats is duck fat, it’s ooh la la delicious!!! (in French it’s ‘graisse de canard’).

Russ
14 days 22 hours ago

You may also be interested in a very special mom and pop company in Minnesota called Wilderness Family Naturals. Their assortment of oils is quite excellent and the sources of all their products are of the highest quality and are well documented. I might add that their Red Palm Oil is less expensive than the Tropical Traditions offerings.

Time Traveler
Time Traveler
14 days 21 hours ago

Interesting; so you are mostly on keto now? Not that there’s anything wrong with it. I made the switched as well :-). I reintroduced Tahini (good calcium source) but now I stick to one that is stone grounded and based on sprouted Ethiopian sesame seeds. It’s is naturally sweet & with great texture and supposedly with reduced oxalates. My favorite butter is Chimay from Belgium or French butters (both grass fed), until a new importer step in and start supplying Kerry gold again. I second Amy below on duck fat for cooking.

LunaGirl
14 days 18 hours ago

where do you get your sprouted tahini? Sounds delish

Time Traveler
Time Traveler
14 days 9 hours ago

I’m overseas so that won’t help you much. But I did come across a sprouted Tahini that looks good at Amazon. Look up “EdenNuts” brand, or you can try making your own if you have a good blander; there are view recipes on the net. Good Luck.

Laura
Laura
14 days 21 hours ago

I am wondering, I eat quite a lot of eggs every day for my weight (woman, 55 kilograms). I eat about 4 eggs a day (local, pastured), but many sources say that mainly those eggs contain a lot of dioxin because chickens pick the polluted ground. What about the potential negative effects of higher dioxin in your pasture raised (also meats) food? Or is this effect negligible?

Jed
Jed
14 days 20 hours ago

What do you think of coconut cream? I’ve been making a panna cotta recipe using coconut milk and coconut cream. Tastes delicious.

Nicole
14 days 20 hours ago

Of all the nut butters out there, cashew is my favorite, but I suppose it would also fall outside the “fat source” requirement since it’s got twice as much protein and carbs as mac nut butter does.

Poolboy
14 days 20 hours ago

Love, love, love coconut oil.
I’ve mostly cut out avocado after a food sensitivity test suggested mild sensitivity, and the bloating and gas after putting 1/2 or whole in a smoothie stopped when I stopped consuming them.
Energy for running is WAY up, now I’m evangelistic about keto to my Old-school, carb-loading running friends (whose asses I now easily kick).

Thank you for your research and teaching!

Beth
Beth
14 days 20 hours ago

Mmmm…. to all of it!
I make myself a lovely iced coffee with full fat coconut milk nearly every day.

Guy
Guy
14 days 20 hours ago

Goose fat for cooking. Parmesan on the rare occasions I get peckish between meals. Room temperature, on it’s own.

Gary
Gary
14 days 18 hours ago

Although I love organic heavy whipping cream (that only contains cream) in my morning coffee, I’ve begun to enjoy coconut cream as well. Tried several brands but I found the best (and cleanest) to be Savoy.

Charles
Charles
14 days 18 hours ago

So – this is no longer accurate? Why have you changed your mind?

http://www.marksdailyapple.com/the-primal-carbohydrate-continuum/
January 14, 2009
The Primal Blueprint Carbohydrate Curve
By Mark Sisson

0-50 grams/day – Ketosis and Accelerated Fat Burning

Acceptable for a day or two of Intermittent Fasting towards aggressive weight loss efforts, provided adequate protein, fat and supplements are consumed otherwise. May be ideal for many diabetics. Not necessarily recommended as a long-term practice for otherwise healthy people due to resultant deprivation of high nutrient value vegetables and fruits.

Merlin
Merlin
14 days 18 hours ago

I LOVE my dark roast black coffee! I’ve been putting some high quality grass fed butter in it, but no other dairy or sweetener.

Fittsdawg
14 days 16 hours ago

Mark, what is your take on what Art De Vany said on the Tim Ferriss in that interview you linked to a couple weeks back? He said paleo folks are eating too much fat, leading directly to fatty liver. He also wondered why they need all that energy. I was surprised to hear that after all the good things I’ve heard about fat from you and others.

Kari
Kari
14 days 16 hours ago

Evey time I have tried keto, I get either vomiting, diarrhea, or terrible headaches. I don’t think I’ll be trying that again for a while….. But I do love all the fats Mark mentioned!

CatLady
CatLady
13 days 18 hours ago

You may have gone too high fat too soon. Some people need to ease into the high fats. Also keeping your electrolytes up jn the beginning is crucial – that may have been the source of your headache.

Crazylady
Crazylady
14 days 15 hours ago

Dark sesame oil on a Big Ass Salad! Combines beautifully with homemade herb vinegars, except dill, and with citrus juice dressings. Shop ethnic groceries until you find a decent price on a quart can, then store it in the fridge. I prefer my veggies cooked in either bacon grease or good peanut oil. Beef, though, benefits from browning in EVOO: it produces a rich, sweet flavor.
Only ducks we get here are wild and they taste like rancid fish oil.

paul
paul
14 days 13 hours ago

Macadamia oil is also excellent I find, and a good source of MCT. I use olive oil and all the animal fats – lard, tallow, ghee, butter, etc. But, i don’t tolerate coconut oil/cream, it is an excitotoxin and i don’t tolerate any of those very well. Something like one bowl of curry laksa (the uses coconut cream) per fortnight is safe for me.

Jamie
Jamie
14 days 8 hours ago

Duck fat for stir frying and high heat cooking. Has high smoke point and I believe has some great health benefits

Jamie
Jamie
14 days 8 hours ago

Sorry I meant Goose fat

Eoin
Eoin
14 days 4 hours ago
Hi Mark, I suffer from hypercholesterolemia which is familial. When I first followed the primal blueprint several years ago I believe I entered a ketogenic state. My mental clarity was unbelievable and my general well being was excellent, it was like waking up from a dream. That state passed and I since then I have been unable to re-establish it, no matter how low carb, low protein, high fat I went. I was even monitoring the mMol in my blood and it never went beyond 0.4mMol. I am just wondering if maybe the fact that I was prescribed statins (crestor)… Read more »
Lisabeth Robinson
14 days 3 hours ago
I know people love Kerrygold, but my latest “discovery” is a “generic” (Food Club) brand spreadable butter that has three ingredients: sweet cream, olive oil, and salt. It’s nearly white in color and reminds me of grade school where you went home and “churned” butter by shaking whipping cream for a few minutes. It tasted fresher and lovelier than any of the high end butters I’ve bought. My other go to fats are olive oil, coconut oil, walnuts (I love that you can taste the fattiness which is tempered by the bitterness), and no-nitrate bacon (we use Applegate). And Simon,… Read more »
Angela Smith
Angela Smith
14 days 3 hours ago
I read your endorsement of “vital farms” and had to scroll all the way to the bottom to post my THANK YOU!!!! I once had a connection years ago to a woman that sold me a dozen eggs for $2 from the chickens she had in her yard. They roamed all day and ate all the wonderful ticks and bugs from her 2-3 acre plot. They were fantastic eggs and ruined me for grocery store eggs. But I moved and had to find ones that worked from the grocery store. I settled on a few “okay” dozens but you literally… Read more »
David
David
14 days 2 hours ago

Mark,
What brand of powdered MCT oil? I’ve looked at Quest but it contains casein which is no bueno for someone who a avoids all things dairy. I’m hoping you’ve discovered some other options.
Also, how about dark chocolate (90%) as a once in a while high fat keto friendly treat?

Ion Freeman
14 days 2 hours ago

Is microwaving bacon the best way to treat the fats gently?

Bryan Smith
Bryan Smith
14 days 2 hours ago

Burn your microwave……it treats nothing gently. That’s just my opinion based on how those things work.

Becky Sodon
Becky Sodon
14 days 2 hours ago

What about cocao butter? I’ve been loving a (carbby) fat bomb I make from 1/3 cocao butter, 1/3 coconut oil, 1/3 nut butter (macadamia, pumpkin, walnut, cinamon, ginger), and honey. Gives me a lot of energy when needed and delicious!

CatLady
CatLady
13 days 18 hours ago

That sounds fabulous – I may have to try that!

Gypsyrozbud
14 days 36 minutes ago
Cocoa (or cacao, same thing) butter is great for making homemade high quality dark chocolate bars. You can easlity adjust the recipe by how much honey you use for how ‘dark’ you prefer your chocolate. Recipe: 1 cup high quality, fair trade organic cocoa powder 1cup organic cocoa (cacao) butter, melted 1/4 cup organic coconut oil, melted 1/4 cup unpasteurized honey, warmed till liquid 1 Tablespoon organic high quality vanilla (or peppermint) Whisk all liquid ingredients while slowly adding the cocoa powder. Whisk until well combined. Pour into molds and place in freezer for an hour. WOW…sooo good when you… Read more »
Jeremy
13 days 22 hours ago

Raw egg yolks are great, particularly when soft boiled or eaten raw. Talking of this, a podcast on Ben Greenfield recently discussed the benefits of eating raw for anyone interested:
https://bengreenfieldfitness.com/2017/04/transcript-the-health-benefits-of-eating-raw-dairy-raw-eggs-raw-beef-and-raw-chicken/?_ga=2.220306328.1017461948.1497549883-1265902879.1497549883

Layla Masant
13 days 21 hours ago
Hi all! Been reading Mark’s blog and all of your comments for years, and now want to join all the great discussions. I’m a mental health nutritionist, meditation teacher and yoga therapist, and have been happily in ketosis for over ten years. Needless to say, FAT is my FRIEND, especially LARD from pastured pigs and coconut oil. I could and probably will write a book on all my adventures working on farms in three countries, cooking in Italy and France, and teaching low-carb, healthy fat and protein nutrition for mental health and addiction recovery in rehabs and clinics in the… Read more »
Nikko
Nikko
13 days 17 hours ago

I just learned about Steamed Heavy Cream. Any tips from anyone on the proper way to do that?

Angie
12 days 22 hours ago

Black Olive Paste, or Tapenade, depending on where you come from. Can be smeared or dolloped onto lots of things, and is a great way to add some fat. I like spreading it into the belly cavities of fresh sardines before frying them. Real easy to make – just put loads of olives (pre-pipped, of course) into the blender with fresh herbs and EVOO, and let it go. Yum.

ValerieH
ValerieH
12 days 19 hours ago

Zucchini can replace chickpeas and make a pretty good hummus. I shred them in the food processor and drain them/squeeze them. Put them back in the food processor with the tahini, lemon juice and garlic. It’s yummy.

Colin
Colin
7 days 21 hours ago

Home in*

Bruce Ewing
Bruce Ewing
7 days 16 hours ago

I want to get your thoughts on the latest study by the AMA (approx. 6-15-2017) vilifying the use of coconut oil. I have been unable to see who, if anyone, is an outside funder of the study

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