Low-fat, 25% less fat, Fat-Free…
We are bombarded with these phrases all over the place. And then we go ahead and let it influence our life. “Well, how much fat is in that?, Do you have a low fat menu?” You get the picture. Here is the thing, “Fat” isn’t a curse word. We shouldn’t be trying to purge our life’s of something that makes up a majority of our brains and hormones. (I will save that schpeel for another time) We should however, be very cautious about which kind of fats we allow into our bodies.
In my last post I explained what the “Killer Whites” were, and you can catch up or re-read that here:Part One.
Today we are going to talk about “Killer White”#2. Fats/Oils.
I could write a in depth article about the reason why we choose to use different oils and fats other than good ol’ Crisco, and margarine. I think it will suffice to say we believe that fats should be from natural sources and have no added chemicals or hormones and are not made in labs.
(Checking your oil/fat This is a great post you can read it if you choose.)
|I had to share… these are our grass fed cows. 🙂|
The fats/oils we choose to use are:
- Ghee(clarified grass-fed butter)
- Lard (from grass-fed pigs)
- Tallow (from grass-fed cows)
- Butter (from grass-fed cows)
- Olive Oil
- Coconut Oil
- Macadamia Oil*
- Palm Oil*
- Avocado Oil*
*These oils I haven’t yet personally experimented with but I have read up on them and they are under the “good oils”.
Now to the fun part! Converting recipes!!
A couple things to keep in mind when you are cooking and converting recipes. All fats and oils have a “Smoking Point” or in other words when the oil is heated up so much to the point that it literally burns and smokes. “Heating oil above its smoke point releases toxic chemicals, damages the oil, and loads it with free radicals.” (Source)
That being said, how do we know which fat/oil to replace the bad ones? Lets share a few examples.
|This is Coconut Oil|
If a recipe calls for vegetable oil in a baking recipe I would replace it with coconut oil. (conversion rates are the same 1/4 cup vegetable oil = 1/4 cup coconut oil.)
- I would choose coconut oil because it has a sweeter flavor and it has a higher smoking point therefore it is wonderful to bake with.
- You could also use lard, butter, or macadamia oil. (lard is specifically awesome for pie crusts)
|And this one is Lard|
If a recipe calls for an oil in a cooking recipe for sauteing or frying, I would choose to replace it with Lard.
- you could also use ghee, avocado oil, or tallow (lard and tallow are great to go with meats) (ghee and avocado oil would taste better for sauteing vegetables)
So you kind of get the idea on how to go about it. I am going to reiterate my list, but this time telling whether it would be better for cooking or baking.
- Ghee- Frying and Sauteing
- Lard- Baking, Frying and Sauteing
- Tallow-Baking, Frying and Sauteing
- Butter- Baking, Cooking
- Olive Oil- Salad Dressings and low heat baking
- Coconut Oil- Baking, Confectionery, frying
- Macadamia Oil*- Sauteing, Frying, and Baking
- Palm Oil*- Cooking, Flavoring
- Avocado Oil*- Stir Frying, Searing
I hope this helps in your journey to making Real Food. Enjoy experimenting and trying new things if you discover something I haven’t mentioned, please leave a comment and let us know!
This post is linked to: Small Footprint Friday