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

Dear Mark: Rancid Fat, Store-Bought Mayo and Rice Bran Oil

mayonnaise2It’s been a while since I published a Dear Mark post and it’s been a fairly anemic news week, so I thought I’d address a trio of (related) reader questions.

If you’ve ever wondered what it means for a fat to be rancid (both for the fat and your body if you consume it), whether eating just a little store-bought every once in a while is all that bad, or where rice bran oil falls in the spectrum of Primal fats read on.

The first comes from reader Timre –

I am a newcomer to the blog and I have been reading up on oils and fats in here and there is a lot of great information but I am having trouble understanding what fats going rancid and oxidizing under heat means to my health. Can you elaborate on this for me?

Timre

Fantastic question. Before I answer, let’s make sure we understand exactly what we mean by “going rancid” or “oxidizing under heat.” Rancidity is popularly defined as the development of obnoxious tastes and odors; a rancid fat or oil is also generally unhealthy. If a fat or oil has gone rancid, it’s usually because it has been oxidized due to light, heat, or oxygen exposure. What’s oxidation? Oxidation occurs when an oxygen molecule fills an opening on a fatty acid. Unsaturated fatty acids are most vulnerable to oxidation, owing to the unsaturated, open double bonds that react with free oxygen molecules. The greater the number of open double bonds, the faster oxidation occurs, because there are simply more openings for the oxygen molecules to target. PUFAs are the most vulnerable, followed faintly by MUFAs, while saturated fats are highly resistant.

The general idea is that oxidized dietary fats and oils negatively impacts health in a number of ways. In pigs (which are omnivores, not unlike ourselves), consuming thermally oxidized oils disrupted thyroid hormone status and decreased plasma cholesterol; perhaps the body was upregulating cholesterol clearance due to the sudden appearance of oxidized lipids. In rats, oxidized frying oil was a potent peroxisome proliferator in the liver; peroxisomes are required to process lipids in the liver, so the fact that oxidized fats stimulated their proliferation might mean that processing the unwanted oxidized fat was a first priority for the body. So, no, this isn’t direct evidence that they cause us harm, but I find it very interesting that in animal studies the bodies’ lipid clearance mechanisms are upregulated whenever oxidized fats come on the scene.

It’s also worth noting that rancid oils taste just awful. I think that’s by design, don’t you? My tastebuds’ immediate knee jerk rejection of rancid fats tells me that I probably shouldn’t be eating rancid fats. Well, that and the aforementioned circumstantial clinical evidence against their inclusion in our diets. Also, check out the answer to the second question. Too much PUFA in general is a problem, and it might be compounded by oxidizing that PUFA beforehand.

I was wondering how bad is vegetable oil in small dozes? I know it’s bad and don’t use it for any kind of cooking, but when it’s a little soy oil or something like that in canned food like Mackerel with tomato sauce (norwegian product) is it ok to eat it? What about store bought mayonnaise? Ok once in a while?

Hilde

Short answer: it’s real bad. Avoid it always.

Longer answer: Obviously, you want to look for canned seafood in its own oil, water, or maybe packed in olive oil. They exist, but you have to look around. The tomato sauce is actually a good addition, as the lycopene in tomato products has been shown to inhibit LDL oxidation and should inhibit similar oxidative protection in PUFAs. Still, even if the soybean oil is pure and true and all its double bonds remain free and clear of oxygen, the absolute amount of omega-6s needs to be monitored. It’s not enough to only focus on avoiding already oxidized PUFA. You have to minimize your overall intake for a couple big reasons.

For one, PUFAs can oxidize in your body. You could eat the finest cold-pressed virgin corn oil (hey, I bet it exists somewhere) and still end up with oxidized LDL, simply because the PUFAs are vulnerable to oxidation in the LDL particle. See, it’s not really the LDL itself that gets oxidized; it’s the fatty acids that the LDL is transporting that oxidize. And if you eat more PUFAs, your LDL is going to carry more PUFAs, and those PUFAs are going to be potentially vulnerable to oxidation. Confounding factors include the antioxidant content of the LDL (vitamin E, CoQ10, mainly), but those antioxidants are going to have to work harder to protect the LDL particles if they’re stuffed with PUFAs derived from your fancy corn oil.

Secondly, the various omega-3 and omega-6 PUFAs “compete” for HUFA (highly unsaturated fatty acid) placement in your tissues. Americans eating standard chow with its 20:1 omega-6:omega-3 ratio will have far more omega-6 in their tissues than omega-3, and, as I’ve mentioned in previous posts, the body makes inflammatory and anti-inflammatory cytokines by drawing upon the tissue PUFAs. Omega-6s and omega-3s make different cytokines. Too much of the former could mean rampant, exaggerated, and chronic systemic inflammation – think heart disease, sore joints, more mental and physical stress.

As for the store bought mayo? Definitely avoid it. The stuff is gross and you’ll use way too much in one sitting. Make your own! Don’t necessarily toss the mackerel this time, though. You should be able to rinse most of the soybean oil off, leaving all that good mackerel fat locked inside. So, yeah, for now – just rinse it off as best you can and keep your eyes peeled for a better brand that uses a better oil.

I’ve read your blog about oils and saturated fat, but found that Rice Bran Oil was not covered. The RBO manufacturers claim it is one of the healthiest oils to use for a variety of reasons including high smoke point. We are using it in our restaurant for deep-frying. Since we are deep frying, I’d like to use the healthiest possible oil that can be obtained at reasonable cost. What do you think?

Mark

You pose an interesting question, Mark. Great name, by the way. I’m a big fan.

Rice bran oil is 39% monounsaturated fat, 35% polyunsaturated fat, and about 20% saturated fat. It has a smoke point of 490 to 500 degrees F, making it a popular up-and-coming fry oil for chefs. It’s also fairly rich in vitamin E, an antioxidant called gamma-oryzanol, and several different plant sterols, all of which should offer some protection for the fat against high heat oxidation. That said, it remains fairly high in PUFAs, which are already high in the standard American diet. And unless you plan on switching out the oil every few hours for fresh batches, you’re going to use up those antioxidants and sterols incredibly fast, leading to oxidation and rancidity.

Ideally? I’d go with beef tallow for deep frying. High in saturated and monounsaturated fats, a long track record of quality frying, almost impervious to thermal oxidation, tallow is quality stuff. The only problem is one of cost and labor; I doubt you’d be able to find a source for large quantities of ready-to-go rendered tallow for a manageable price. You might be able to make a good deal with a local producer for raw, unprocessed suet since demand is pretty low, but you’d still have to render it yourself on a regular basis. Depending on the size of your operation and the amount of time/labor you can devote to the rendering of animal fat, it may or may not be realistic or feasible. Your call.

It looks like rice bran oil might be a decent way to strike a balance between your own personal food ethics and the needs of your business. It’s better than corn oil or partially hydrogenated soybean oil – that’s for sure. Just keep a small supply of tallow on hand for personal use.

Thanks for the questions, everyone! If you want a followup question – or you just have something you need to get off your chest – answered, leave it in the comment section!

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. Glad to see that question on Mayo. I’ve been using what looked like healthy “olive oil” mayo from the store… but I’m fairly certain there’s a bunch of other junk in there that’s not olive oil at all.

    Danielle wrote on March 28th, 2011
    • I was feeling good about that too, until I looked at the label and saw soybean oil was still the first oil listed. :(

      tigerflower wrote on March 28th, 2011
    • I am using this mayo daily:
      http://www.JKDM.nl/mayo_front.jpg
      http://www.JKDM.nl/mayo_back.jpg
      Could someone comment on it’s healthyness?
      I’m eating it like its tasty fish oil right now, I hope i’m not missing some problem with it.
      (I’m including the pictures here so you can read the nutritional label)

      Jesse wrote on March 30th, 2011
  2. Wait? What, no more best foods Mayo??? Drats!

    Erik wrote on March 28th, 2011
  3. Dammit..I’ve been using Spectrum Mayo from Whole Foods. The plain and olive oil varieties and now I have to throw it away.

    Chase wrote on March 28th, 2011
    • you don’t *have* to throw it away… you could give it to someone else, leave it as “community property” in the office fridge, finish using it anyway, whatever you want. Or you could scoop it out into the trash & place the jar in recycling :)
      Once you taste your own homemade stuff you’ll wonder why you bought it. It’s really quite easy to make in a blender. I love the Food Renegade’s version with half olive & half coconut oils.

      Peggy wrote on March 28th, 2011
  4. Thanks for this.

    The only bottled mayo I use occasionally is from Wilderness Family Naturals, which is made with coconut oil, olive oil, and sesame oil.

    I really hope people (including me) will apply the info in this post – definitely to their 80% and hopefully to their 20% as well.

    Suzan wrote on March 28th, 2011
    • I’ve tried their Mayo, based on the good oils used, but it’s way too sweet for me (too much “evaporated cane juice”, which is still SUGAR).

      Nancy wrote on March 28th, 2011
  5. I tried the mayo recipe last week: Although the ingredients list does not include sugar, the instructios mention adding sugar. OK, so I winged that. Still, it came out with a horrible, intense metallic flavor. Has anyone found a way to make it delicious?

    Chloe wrote on March 28th, 2011
    • Stay tuned for this Saturday’s recipe post…

      Mark Sisson wrote on March 28th, 2011
      • Thanks, Mark!

        Chloe wrote on March 28th, 2011
  6. I was using a brand of olive oil mayonnaise where they snuck in some canola oil as well. It overall came to a 2:1 6:3 ratio, so I thought it was a decent compromise.

    Then I realized since I don’t have time to make my own real mayonnaise…I can live without it.

    Graham wrote on March 28th, 2011
  7. Thankfully, I was raised in a mayo-hating Jewish-American household and don’t have to worry about giving up store-bought or making my own. I do, however, have to worry about other people sneaking it into everything.

    Gabe wrote on March 28th, 2011
  8. Where and on what foods do people use Mayo?
    I’m from europe and grew up not even knowing something like mayonnaise exists.
    Besides putting it over salad, what is it for?
    Salad in europe is just oil and vinegar…mayo would ruin the entire meal.

    Suvetar wrote on March 28th, 2011
    • Tatar sauce with fish? Horseradish sauce with beef? And don’t knock the Americans for deviled eggs and their coleslaw, they are quite tasty.

      You obviously aren’t from Belgium (&Netherlands) and dip your french fries in mayonnaise. And mayonnaise is a French word, so you aren’t from that part of Europe either (and don’t eat sauce vert for example). Swedes like majonnäs for many things. Scandinavians put hollandaise sauce (basically a kind of hot mayonnaise) on so many different things you probably aren’t from Scandinavia at all.

      Are you from south-central Europe? The European side of the Bosporus Straits? I’m not as familiar with the cuisines there.

      Elisabeth wrote on March 28th, 2011
      • I’m from an area called Palatinate which now belongs to part of southern Germany.
        It was given back to Austria by the Roman Empire 150 years ago.
        Most people in that area are ‘immigrants’ from Italy, Austria and the north (tradesmen)
        Germans weren’t allowed in that area until around first World War. It was an area conquered by the romans lead by the Kelts (now called Austria). On their path they left behind many villages that are of celtic origin and all the houses and churches are still intact…Bockenheim, Kerzenheim, Idar-Oberstein, just to name a few.
        Many of the foods here are still being prepared like it was when the Romans marched to England and left behind the famous Wine Street.
        Bloodwurst, Liverwurst, Fermented cabbage of all kinds, lots of wine (and beer =P), lard spread over soured rye bread with rock salt, brown trout, bloodsoup, bonemarrow dumplins, rabbit with head, pigs organs like kidneys, eyeballs and brain, and the list goes on…
        Those are the foods I remember my grandparents ate and my mother cooked up until I was a young teenager and canola oils and fibers were pushed…and my health including my teeth started to deteriorate.

        Who would’ve thought all that nasty crap is actually healthy for me…lol.

        Suvetar wrote on April 2nd, 2011
    • I like to mix mayo with my canned salmon, but I’m finding a drizzle of avocado oil and balsamic vinegar dressing is much better. When I made homemade mayo the oil tended to separate back out when mixed with the salmon anyways, so why bother with the extra work?

      Nancy wrote on March 28th, 2011
      • Yum! This sounds great! I ONLY use mayo in tuna, so for me making it is a waste because I only eat tuna once every couple of weeks. I’m going to try some avocado oil, balsamic with my other added spices and see how that comes out.. sounds MUCH easier! :)

        Minxxa wrote on March 29th, 2011
      • Wow, thanks. I really only needed mayo for my canned salmon salad. And I’m not about to make my own.

        Rojo wrote on March 29th, 2011
    • Please. Everyone knows mayo is spanish!

      charlie wrote on March 28th, 2011
      • Mayar – to combine eggs, fat and seasoning to make a spread popular for dressing other foods.

        Mayo
        Mayas
        Maya
        Mayamos
        Mayais
        Mayan

        Maybe the 2012 event is going to be the sudden rancidity of mass-produced mayo!

        Charlie Golf wrote on March 29th, 2011
    • That’s kind of weird since Europe is responsible for mayonnaise. It has been known in Spain, France and Britain for centuries. And it is pretty standard to serve it with pomme frites in France, Belgium and the Netherlands. And it is also not unknown amongst the Baltic states, nor in Eastern Europe. Come on, we’re not letting Europe off the hook for making this stuff that easy…

      RobG wrote on March 28th, 2011
    • I remember being served mayo with french fries (pomes frites) in Germany. Europe is a pretty varied place as far as food goes.

      Louise D. wrote on March 29th, 2011
    • Mayonnaise actually originates from Europe.

      Check out the Wikipedia article on it.

      Store-bought USian mayonnaise is a bastardized version of good mayonnaise, and my favorite mayonnaise relative is aioli, which includes garlic.

      Newt wrote on March 29th, 2011
    • Isn’t “salad cream” pretty much the same thing, only with more sugar?

      mixie wrote on March 29th, 2011
  9. I just bought a huge bag of unsalted nuts from Trader Joe’s….thought I was safe, but didn’t read the ingredients until I got home. They are roasted in rice bran oil! Darn, had to give the whole bag to my boss :-)

    Louise wrote on March 28th, 2011
    • in the future, trader joes will take back just about anything on an exchange.

      moonablaze wrote on March 28th, 2011
  10. Great info on mayo… I get that question quite a bit too. Making your own definitely is an adjustment, but it tastes so much better once you get the hang of it!
    (P.s. For anyone interested, I’m giving away SIGNED copies of Mark’s books The Primal Blueprint and The Primal Blueprint Cookbook. He was such an inspiration to me when switching to a healthier lifestyle, and I am so excited to be able to pass his info along!)

    Katie @ Wellness Mama wrote on March 28th, 2011
  11. store bought Mayo, really its so sweet if you actually take the time to taste it. and miracle whip is like candy spread. sugar ahh hide.

    And if you aren’t trying to improve the taste and texture of dry, bland bread do you even need it?

    Make your mayo with butter ,eggs and lemon straight up and put it on….. veggies?

    I don’t know good post , I will continue to not eat mayo, I too was disappointed that olive oil mayo is made with soy olives.

    Alex wrote on March 28th, 2011
    • Use mayo for:
      Aioli, Egg salad, chicken salad, ham salad (with pecan nuts, yum!), cold turkey dipped in mayo. Also plain hard-boiled eggs, sliced, with a smear of mayonnaise, and anchovies on top is really elegant and tasty too. Or sliced tomatoes fresh from the garden, and put salt and pepper (or bacon) sprinkled on top of the mayo.
      I mentioned in a previous post in this thread: coleslaw, deviled eggs, tartar sauce, horseradish sauce, sauce vert/rémoulade.

      Elisabeth wrote on March 28th, 2011
  12. I made mayo recently. It looked fairly decent and was quite thick but after being on my primal bread for 5 minutes it separated and started to drip.

    Joe wrote on March 28th, 2011
  13. My opinion is that if you need to put mayonnaise on anything, it didn’t have enough fat to begin with.

    Buy a fattier cut of meat next time.

    J. Stanton wrote on March 28th, 2011
  14. What does PUFAs oxidizing in your body mean?

    thanks

    Jack wrote on March 28th, 2011
  15. Oh well, looks like I’m making my own mayo from now on. How long does homemade keep for? And I really enjoyed Paul Newman’s aioli version, dang..

    Peter Ross wrote on March 28th, 2011
    • I don’t know how long it keeps as I ate all mine in under 2 weeks. I made this & added dried chiles carribe to it. It was so good mixed with canned tuna on a salad that I ate all. Oh & with sweet potato fries…
      http://www.foodrenegade.com/enzyme-rich-mayonnaise/

      Peggy wrote on March 28th, 2011
  16. If tallow is not available for frying, how about coconut oil? Ghee? I’ve fried in skillets with them both and they seem stable at high heat, but I wonder how they stack up against tallow in resistance to oxidation, and whether it would be advisable to use them with a deep fryer. Any opinions?

    Timothy wrote on March 28th, 2011
    • Refined coconut oil is great for deep frying. Basically the more saturated and the less accompanying substances, the more stable it’ll be under heat.

      I’ve never heard of anyone deep-frying with ghee: I’d imagine that would get expensive. But it sounds delicious, and I hope someone tries it and reports back! (My deep-fryer is full of tallow or I’d try it.)

      J. Stanton wrote on March 28th, 2011
      • Thanks J.! That’s what I had hoped. Ghee or coconut oil would be expensive for a deep fryer, but I expect you could use the same oil for several meals. Still, I wouldn’t be sure when to finally toss out the old oil and put in new, and I wouldn’t want to overcook the meat anyway. So I’ll stick to frying with ghee in my skillet for now.

        Timothy wrote on March 28th, 2011
  17. VEGANAISE? Is that OK?

    susie wrote on March 28th, 2011
    • it is especially good with roasted vegan…

      Peggy wrote on March 28th, 2011
      • Win!!

        fritzy wrote on March 28th, 2011
  18. I use only saturated fats for cooking myself, to avoid oxidation. I do use some olive oil on salads once in a while

    I do also take some fish oil every day, but I keep it in the fridge at all time so that it doesn’t spoil.

    Kris wrote on March 28th, 2011
    • ya gotta read the label on the fish oils, too — had to throw out some that contained soy oil!!! what are these manufacturers using for brains….

      tess wrote on March 28th, 2011
      • they make tons of money selling it to people who don’t know otherwise…

        Barefoot Paul wrote on March 29th, 2011
  19. As a compromise for a rare mayonnaise treat…Hain, made with safflower oil?

    Pogonia wrote on March 28th, 2011
    • That’s what I’m currently using.

      My problem with homemade is I use it so seldom, it always goes bad and I wind up throwing most of it out.

      So the homemade has become a rare thing and I go with the Hain’s as at least it’s not chockful of canola and soy like everything else.

      jpatti wrote on April 10th, 2011
  20. While we’re talking about homemade mayo…I’ve tried with a few different oils, and the way I like it best is with light olive oil. I know this undergoes more processing than EVOO, but I just don’t like the taste of bacon drippings or coconut oil, or even mixtures w/ EVOO & saturated fats. My son has a tree nut allergy, so macadamian nut oil and the like are out…What do you guys think? Is light olive oil, egg yolk, vinegar and mustard still preferable to store bought mayo? We love egg, tuna and chicken salad.

    Leah wrote on March 28th, 2011
    • Avocado oil.

      I just made some mayo yesterday from this. And this is the first time I have made mayo that I liked the taste of. Its very mild.

      Catt wrote on March 28th, 2011
      • That depends on what kind of avocado oil you use. The Spectrum refined avocado oil our co-op carries is very mild and good for mayo. The good, dark green avocado oil I use for salads (Olivado or San Pietro) makes a very “flavorful” green mayo, but it separates back out into liquid oil easily. That’s when I gave up and now just use a drizzle of the green oil instead.

        Nancy wrote on March 29th, 2011
  21. Wouldn’t it was best to avoid canned fish in olive oil? I would be concerned about the quality of the oil they are using.

    Mary wrote on March 28th, 2011
    • Not to mention the leaching of elements from the metal can … where was the can manufactured?

      China?

      rob wrote on March 28th, 2011
  22. Mayo…. EEEEWWWW!!!! Haven’t had it since I went primal over 2 years now. Don’t miss it, don’t need it, and don’t want it. Which is wierd, as a kid I loved it.

    Raul T wrote on March 28th, 2011
  23. Ug – Hate mayo! I use Hummus instead of Mayo :)

    JW | Natural Mana wrote on March 28th, 2011
    • Perhaps, I’m wrong but isn’t hummus made with chickpeas?

      Just wondering but, if you like it and it works for you great.

      primal tree top wrote on March 28th, 2011
  24. I just made mayonaise for the first time last week –I used1/2 grape seed oil and 1/2 olive oil, lemon juice, apple cider vinegar,mustard and free range eggs–even my picky grand kids said best mayo ever! What do you think about using the grape seed oil? I keep it refrigerated. I read a quote of Julia Child who said that mayonaise is so easy to make there is no excuse for buying it! And it actually was easier than I anticipated.

    Debrah wrote on March 28th, 2011
  25. Raw egg allergies has kept me away from home made mayo.
    Still trying get the confidence to try some “cooked” egg mayo recipes.

    Paul wrote on March 28th, 2011
  26. Over in SE Asia, we used to use palm oil for cooking and deep frying but more and more “brainwashed” consumers are switching to soy and corn oils as a “healthier” alternative…sheesh

    And surprisingly, it is quite difficult to find coconut oil in SE Asia, perhaps due to its “bad rap” as an unhealthy oil…double sheesh

    xtrocious wrote on March 28th, 2011
    • Dunno where in SEA you are but i get a litre of EVCO &/or CPCO for about 500baht in BKK.

      B wrote on March 8th, 2012
  27. I tried making mayo but it doesn’t turn out well. What kind of oil do you use? Does anyone have an easy great tasting mayo recipe?

    I like mayo but, not straight up. I use it for salad dressings and my amazing blt wraps abd eggs and bacon breakfast salads.

    Mayo good mayo just brings out the best in bacon and livens up turkey like nothing else.

    However, when I can’t find good mayo for my lettuce wraps and I want a treat I have been known to take and make bacon icecream. It is a favorite even among my veggie fiends who will make an exception for it.

    primal tree top wrote on March 28th, 2011
    • Look for YouTube videos that show you how to do it–I think the biggest trick is the mechanics of the emulsion. If you have an immersion blender it takes about thirty seconds! I did it yesterday for the first time and it was *amazing*.

      mixie wrote on March 29th, 2011
  28. Make your own mayo. It’s fun!

    Great post Mark. I have been paying close attention to my omega 6 content lately… I guess I will continue to do that!

    YOUR NEW COOKBOOK IS UNBELIEVABLY AWESOME BY THE WAY… I WILL BE SELLING LOTS OF COPIES! MINE ARRIVED TODAY AND IT WOWED ME IMMEDIATELY.

    Primal Toad wrote on March 28th, 2011
  29. Some of us will have to keep using store bought stuff because we’re not as rich/ fancy/ have time to make our own mayo :/

    NSWM wrote on March 29th, 2011
    • It’s not expensive–just a couple of eggs and some oil. I don’t know about fancy, but time-wise, I did it yesterday for the first time and it took a grand total of about five minutes, including writing down the recipe =).

      mixie wrote on March 29th, 2011
    • blending eggs and oil is hardly time consuming. nor fancy. nor for the rich, they get their maids to do it(who also find it easy, non-fancy etc)

      some of us will have to try & justify being retarded another way.:/ etc

      btw – mayo is about 10% as nice as hummous(but thats foreign so you probably think it supports terrorism etc)

      back to the store…

      B wrote on March 8th, 2012
  30. I love Dear Mark :) Thanks for breaking these questions down. (Also a big fan of Monday Musings – prob one of may favorite formats to read.) Looking fwd to the recipe as well.

    Beijing wrote on March 29th, 2011
  31. Ok, so maybe this is a dumb question, but I’m still new at this. If I want to use beef tallow but am not about to start rendering, could I just cook a little suet in a pan before I want to cook whatever I’m planning to cook?

    Or was that dumb, and I should crawl back under my lurker rock?

    Siscoe wrote on March 29th, 2011
    • Sure, that would work, but rendering is actually pretty easy. My husband does it all the time (he’s the cook in the family). It’s just a slow melt of chopped up fat in a heavy pan and then strain through cheesecloth. You could even use a crock pot. We actually prefer lard (rendered pork fat). I think it has a much nicer flavor than tallow. It’s nice to have a jar of rendered lard in the fridge available for cooking (eggs, veggies, browning meats, etc.)

      Nancy wrote on March 29th, 2011
      • How long is it good for, if its kept in the fridge?

        Siscoe wrote on March 30th, 2011
        • I think “forever”. We’ve kept it for at least several months in the fridge with no problem. Or you can split it up into a few containers and put all but one in the freezer. In the freezer it’s good for a year or more.
          I’ve heard of pemmican made with dried meat and rendered tallow keeping *unrefrigerated* for 20 years, so I don’t think we have to worry!

          Nancy wrote on March 30th, 2011
  32. I tend to use a bacon fat/olive oil combo or just straight bacon fat. Your egg yolks have to be room temp, and the bacon fat has to be melted and cooled a bit.

    It will be very thick. But, given how much bacon I go through, I always have enough rendered fat for mayo. Toss it with some tomatoes, lettuce, and bacon, and you have yourself a delicious BLT salad.

    NSWM, it’s fairly cheap. An egg or two, whatever fat source you have (probably not butter, though), salt, vinegar and/or lemon juice. I like to use mustard (dry powder, now prepared, but prepared works if you want that extra kick). You can make it for about as cheap as you buy it. It takes approximately 2 minutes in a food processor/blender, and it still only takes about 10 whisking by hand (well, for me, and I did use to be a caterer/personal chef, but I’m not in amazing shape or anything). It’s better to have a friend help if you do it by hand. The drizzling can be tricky to do while whisking. But you kill 3 birds with one stone: friend bonding time, workout, and mayo-making.

    I use the egg whites for meringue shells/cookies. I know they aren’t strictly primal, but 1/2 c. sugar for 2 egg whites will give you 48 cookies. Not too bad if you only want a quick sweet pick-me-up (I could never eat more than a few in a day anyway; YMMV).

    Newt wrote on March 29th, 2011
    • Mayo made with bacon fat? What glory is this?!

      A bit of puttering around on Google, and lo and behold: http://www.seriouseats.com/2009/10/the-food-lab-meatonnaise-mayonnaises-mayos-bacon-lamb-duck-beef-fats-science.html –a smidgeon of science and several glorious “meatonnaise” recipes =)

      mixie wrote on March 29th, 2011
      • Thank you so much for this link! We’ve got lots of pork fat from a pig fattened on hazelnuts (it’s wonderful stuff, both the pork and the fat) and I think the rendered lard would make great hazelnut lard mayo since the fat melts to a lovely clear liquid at a low temperature (it will even melt from holding the raw fat in your hands).

        Nancy wrote on March 30th, 2011
  33. Salad dressing.

    Anyone know of a brand that isn’t soybean oil? Even the fancy kinds, even the “healthy” kinds have it.

    I know I should make my own but that’s just not going to happen.

    Rojo wrote on March 29th, 2011
    • I thought the same thing when I first started but it’s wicked easy and I couldn’t find any store bought that had good oils in it. olive oil, lemon juice, cilantro, salt and pepper and you’re good to go. I just had some tonight on my biiiggg salad :-)

      bbuddha wrote on March 29th, 2011
    • I had the same problem with commercial salad dressing, and also not wanting to have to make my own. What I finally came up with is delicious and EASY. Mix 1 cup avocado oil (the green kind, like Olivado) and 1/4 cup balsamic vinegar. Shake and pour. That’s it, and it’s delicious. To make it even easier I’ve got an empty salad dressing bottle that I drew lines on with a permanent marker. I fill to the first line with oil and to the second line with vinegar. Even I can manage that!

      Nancy wrote on March 29th, 2011
    • Even the yogurt-based brands–and there truly is no need for added soy oil in a creamy yogurt dressing.
      If you want to make it, bbuddha is right–it’s super easy. You can take plain, live-culture yogurt and add (dry) granulated garlic, dill, salt and pepper, parsley and onion. A yogurt tub of this lasts a good long time, and if you buy live-culture yogurt will be “fridge stable” for quite a while.

      mixie wrote on March 30th, 2011
  34. I honestly struggle with mayo – I love it on sandwiches and as a treat with fried goods. I’ve always been skeptical about the contents though – really should get into making my own.

    Healthy Hideout wrote on March 30th, 2011
  35. Does anyone know about coconut oil? Is it a healthy choice to cook with?

    JMar wrote on March 30th, 2011
  36. I made mayo when we first started Paleo and it tasted awful. Not sure what I did wrong, but all I could taste was the lemon juice.
    I’ll have to try it again though. I’ve been saving up bacon fat and need to use it for something! :D

    LisaL wrote on March 31st, 2011
  37. I love mayo… I love it on meat and for dipping roasted sweet potatoes… I made it once with EVOO and was yucked out by it, but I bought some avacado oil to try it with instead. Shamefully I still eat Miracle Whip once in awhile because I just love the taste of it… :p

    Mary wrote on March 31st, 2011
  38. I buy beef skirt (the belly) which has some meat and a lot of fat. It cost 3-5 Euros a kilo here in Spain. I trim out the fat from the meat and dry render the fat. The meat is excellent for stews or an Italian ragu.

    Mike wrote on June 23rd, 2011
  39. This post is old, but for deep frying, Tropical Traditions makes a good product called Palm Shortening. It is NOT hydrogenated palm oil, rather it is expeller-pressed palm oil that has had most of the mono-fats removed, leaving just the saturated fats behind, so it is a solid similar to lard (or Crisco). I bought a gallon of it – it actually isn’t that expensive, but on a reastuarant scale it might be. Then again, Rice Bran oil isn’t that easy to come by either, so maybe the cost of palm shortening in bulk would be comparable.

    Then again, I avoid restaurants simply because I fear what they cook the foods in! I would have no problem supporting a restaurant that advertised the OILS and FATS they cook with!

    Recently I walked behind the restaurant near my job and saw empty oil containers – I totally FREAKED OUT! The ingredients – Hydrogenated Soybean Oil and 3-4 TOXIC CHEMICALS! Normally 5 ingredients or less is a good rule to follow, but the “ingredient” names were the most toxic-sounding I have ever read on anything before! I refused to eat there after that, until my friend asked the owner if that is what they were cooking my omlettes in. No – they only use the soy oil for deep frying – because they cannot use peanut oil due to kids having allergies! So, I reluctantly relented and ate an omlette made on the griddle with some “spray.” I figure once every two weeks or so of Pam or whatever isn’t ALL that bad (I avoid anything containing corn or soy or preservatives in the ingredients when I shop).

    As for Mayo, I am a first-generation American, and neither side of my European grandparents ate mayo either! Personally, I have always hated the stuff! My Mom’s parents ate traditional Euro food (including smoking their own pig in the basement in New Jersey!), and that was pretty much black bread with lard, or Borscht with sour cream (in Eastern Europe they use Smetana – fermented heavy cream).

    Hollandaise Sauce is not the same as mayo – it is only egg yolks and butter with some lemon. Mayo is eggs and oil and vinegar. That being said, yeah, for some reason in Germany they do like to serve Pomme Frites (French Fries) with mayo – YUCK!

    natschultz wrote on October 20th, 2011
  40. Chipotle just changed from soy oil to rice bran oil in all their food. I am happy about this change, since I can’t have soy. I think rice bran oils is a much better choice than the other oils like canola, peanut, safflower…

    Meagan wrote on February 19th, 2014

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