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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
78 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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78 thoughts on “My 16 Favorite Fat Sources (Plus My Latest Big-Ass Salad)”

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  1. 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

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

      1. Maybe Simon is referring to the tahini in the baba ganoush? Just like with hummus the good fat is from the tahini. This is my preference as well. I love eggplant, can’t do beans.

  2. 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!

  3. 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.

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

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

  5. 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!!

    1. 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.

      1. 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 wife, I supplement with it.

        Thank you for the huge complement regarding my screen name… I absolutely love it… it makes me feel powerful… and, believe it or not, this is what my kids jokingly call me at home.

          1. LOL! Most of those “fake” reviews come from you fine members of the MDA community! Email me your address and I’ll buy you a bottle.

    1. 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.

  6. 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.

    1. 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.

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

        1. 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.

      2. 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.

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

        1. To be truley sustainable, eat fats that are sourced locally. Keep it simple, and don’t worry that you are missing out on something if you can’t find palm kernal oil or oR MCT oil or whatever. Butter, egg yolks, bacon fat, olive oil–they’re really all you need!

  7. 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?

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

      1. 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.

  8. “Man can’t live on bacon alone.”

    The most horrific words ever spoken. 😉

  9. 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

  10. 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’).

  11. 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.

  12. 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.

      1. 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.

  13. 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?

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

  15. 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.

  16. 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!

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

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

  19. 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.

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

    https://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.

    1. Hi Charles, thanks for your question. I’ll offer more explanation in upcoming posts, but let me say this for now. I’ve been experimenting with keto for much of this past year, and the research that’s come out in the last several years has convinced me that keto can be a healthy strategy for most (not all) people. As I mentioned in last week’s Definitive Guide to Keto, I know some folks live keto as a more or less permanent lifestyle. That’s not my personal choice, however. I’ll talk more in the coming weeks about these questions, so stay tuned!

      1. Hi Mark, I really hope that in researching your book on Keto that you will include, in your research, the huge community of folks doing this who have damaged metabolisms, obesity, Diabetes, thyroid disease, fatty liver disease, gallbladder, etc., there is a group on FB: Low Carb Journey (Cooking Keto with Kristie)–I’m not trying to ‘sell’ anything or promote her group, but as someone who became overweight via a vegetarian diet focused on way too many carbs, I have found Keto to be a great way for me to maintain my 55 pound weight loss and just maintain while also never feeling deprived of food. I’ve been a long time fan of yours, I ate Primal for a long time, but I kept gaining weight–too many carbs for me with potatoes, etc. Ive even cut back on my big ass lunch salad as I was racking up too many carbs and Carb Creep for a person like me is real. (54 year old woman with all the hormone junk going on.) I exercise 7 days per week, lift heavy things, sprint, etc. I was never morbidly obese, but in this FB group, over 60K members, there are daily postings from people who were/are and have lost massive amounts of weight, reversed their diabetes, etc. People with massive health issues for whom a very strict Keto diet (20 total carbs per day, not net carbs, and no sugar sweeteners, e.g., honey, etc., stevia/erythritol/xylitol is okay as long as blood sugar is not affected and that varies person to person) completely transforms their lives. I’m really hoping you will take a stroll among the less beautiful and non-athletic folks for whom this way of eating has literally saved their lives and expand your book to cover them as well as your regular audience. I had to make a trip to rural Louisiana last fall where I was the slimmest woman in a vast crowd of morbidly obese women who ate desserts at each and every meal and drank sweet tea and sodas non stop. I was there 5 days and not a vegetable in sight–it was quite an eye opener for this woman from Santa Barbara! (I don’t count lima beans, black eyed peas or corn in the veggie category, they are in my starch/carb category.) Anyway, Keto is really having it’s moment right now and the folks who would be vastly helped by this way of eating are the majority of Americans who are massively overweight and Diabetic and ignorant of how poisonous sugar is to them in its many varied forms. Take a good long stroll through the land of the lesser known, as I did, and see what is transforming lives via Keto–you could have an amazing wide reaching impact, being so well known already. Thanks for reading.

  21. 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.

  22. 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.

  23. 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!

    1. 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.

  24. 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.

  25. 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.

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

  27. 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) may have affected my ability to enter into Ketosis. Do you know of any mechanism by which statins stop ketone production in the Liver? Maybe similar to how they affect coQ10 production?

    Thanks for all your excellent advice and information.

    Cheers
    Eoin

  28. 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, I agree–Baba Ghanoush is terrific.

  29. 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 just don’t know when you’re looking at a grocery cooler full of different sources. THANK YOU!!

  30. 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?

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

  31. 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!

  32. 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 pop them out of the molds. Store in the refrigerator.
    Notes: I have also used pure organic coconut nectar in place of honey. And sometimes I had a few teaspoons of good quality chili powder if you want some kick!

  33. 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 US. YAY for healthy fats, pastured proteins, a calm focused mind and stable mood!

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

  35. 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.

  36. 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.

  37. 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

    1. Bruce Ewing, thanks so much for the note. I’ll be responding to that study in one of next week’s posts actually, so stay tuned!

  38. This is a great post! I am constantly looking for ideas for my daughter’s diet. She is allergic to nuts, dairy, sesame and eggs. So I constantly worry that she does not consume enough fat in her diet and instead depends quite heavily on carbs. To add to this, she is also a picky eater. Although I do give her meat, pine nuts, coconut, I still feel that I could add more fat into her diet. She doesn’t like avocado. So it’s tough. Mark, any recommendations to the people who suffer from the various intolerances?

  39. I have a (small?) problem: I decided to go for a meat-and-fat-only regimen some eight months ago. It wasn’t difficult: I just up and did it. Then, about two months into this eating style, my wife nagged me to put some veg on my plate. I permitted her to add some boiled green beans. Ten minutes after consuming them, I felt a dull pain creeping down from my left shoulder to the waist and my right side decided not to respond. I kept spilling my drinks (I’ll drink a little alcohol only about once every six months, so it’s not that), my right foot kept tripping over NOTHING and the right side of my mouth wouldn’t keep pace with the left, so my speech was somewhat distorted. The condition deteriorated over the next few days: friends were in shock. I asked my wife to add even MORE fat to my meals. She felt guilty for having nagged me to eat the beans and did so. To cut a long story short, the extra fat and a cup of warm water with a teaspoon of cayenne pepper and one of turmeric twice a day for a week turned the semi-paralysis around so drastically that within two months nobody could believe I’d had that stroke.
    Here’s the problem: thanks to that unfortunate experience, I’m terrified to add ANY vegetable matter to my diet. I eat meat (a lot of heart, liver and kidneys included), eggs, poultry, cheese, some fish and yoghurt. I don’t use ANY vegetable-derived products, including the supposedly “healthy” olive and other oils, except some pickled beetroot, a light salad now and again and a good deal of hot chillies, which, I understand, dilates the blood vessels instead of killing off red blood cells as the blood thinning medications do. All my fried meat and eggs are done in animal fat only.
    So far, so good, except that, after the mini-stroke, I tire very quickly. How do I go about increasing my energy and stamina levels without adding vegetable matter? Any thoughts?

  40. I do almost all the fats you’ve mentioned. But, being kosher, instead of bacon grease I save beef drippings from my meatloaf to fry eggs & sauté veggies. ?