Of all the things we do for our health, I think we all find this to be one of the more enjoyable efforts - at least once we get the hang of it. Go as clean as you can of course - pastured and organic or as close to it as you can obtain and afford. (It ensures better nutrition and fewer toxins.) But let's not get caught up in details today. I'm ready to dig in. Are you?
Prep Foods Generously with Fat
Oh, those glorious pan drippings that get poured down sinks or thrown away in doubled up Dixie cups! It's a disgrace really - not to mention a blow to your plumbing. Save the fats! Store them with pride. Put a set of beautiful glass jars on your Christmas list just for this purpose. (And let everyone know exactly how you'll use them.)
Whether as hot drippings now or precious spoonfuls later, these fresh roasted fats are perfect for braising meats or sautéing stir fry. Alternatively, coat the skin of whatever fowl you're cooking with a lavish dollop of duck fat, and you'll have a bird so succulent and skin so crisp it'll make you cry over your carving knife.
Pair veggies with fats. Sure, the clean and earthy tastes of vegetables stand on their own pretty darn well. (It's one thing so many people appreciate in going Primal - that reclaimed ability to taste the subtlety of fresh food.) That said, there's something so uniquely satisfying about vegetables treated to the richness of fats. Anyone who's roasted Brussels sprouts with bacon grease or drizzled chicken or goose fat over mashed turnips knows what I mean here.
Stock Up on Dark and Organ Meats - and Fat for Fat's Sake
Who are they calling cheap? The truth is, the anti-fat brigade doesn't know what they're missing. Let them pay extra for their boneless, skinless chicken breast. We're "whole animal" folk here. Their loss is our gain. So, relish those fully skinned chicken thighs, fatty roasts, and offal parts - and the fact that you got a good deal on them. MDA's got recipes galore to make sure you relish every frugal purchase. Although you'll be able to build up your own fat stores from cooking alone, consider buying a variety - slabs or rendered fats. Again, even the pastured, organic stuff can be budget-friendly here. A local butcher or direct-sale farm can set you up with fat from beast or fowl.
Fat. Fish.
The fattier the fish, the more chock full it generally is of healthy omega-3s (particularly if it's wild caught). Think smaller fish like herring, sardines, and anchovies, which are great whole as a snack or in salads. Larger fish like salmon, trout, and mackerel can be a first-rate main course but can also beef up a filling Primal salad.
Bacon. 'Nuff said? Add Eggs
The yolk is the star here fat-wise. Beyond the standard - but laudable - breakfast fare and hardboiled snack goodness, add chopped egg to (you guessed it) chopped salads. The uncooked (but heated if you prefer) yolk adds a richness to dressings and sauces.
Don't Forget the Non-Animal Fats
There's more to avocados than guacamole - although that alone is enough to love an avocado, isn't it? Pair it with shrimp or crab in endive lettuce, or grace just about any salad with its creamy presence. (I love it with chicken personally.) Make generous use of coconut oil and palm oil in your recipes as well as olives, nuts, seeds, and coconut meat. We've got plenty of recipes for some fresh ideas.
Indulge in Full Fat, Pastured Dairy If You Can Tolerate It
A side note: if you haven't been able to tolerate low fat milk in the past, don't write off dairy just yet. Try the real stuff before you cross it off the list. How about melted butter over roasted nuts or some Greek yogurt with a bit of fruit? Or maybe you're up for good cheese (raw is better if you can get your hands on some) and wine after dinner. Cream? What can't you add cream to? I'm a sucker for a really good cream sauce over chicken or seafood, and don't get me started on bisque soup.
Comment: Dairy products can be very inflammatory for many folks, due to the presence of the casein protein, which acts like gluten in our organism. A 100% fat cream though, contains less casein than any other dairy product. For more information, read:
Why Milk Is So Evil
The Milk Letter
"Finish" All Manner of Dishes with an Extra Dash of Fat
Here's where Primal friendly oils come in especially handy. A really good olive oil will take fresh spinach or salad greens to a whole new level. Avocado oil and sea salt over fresh tomatoes is heaven if I ever tasted it. Whether it's a splash of macadamia nut oil on a salad or a tablespoon of goose fat in a stew, fat can be a finishing touch like no other. I'm talking layers of flavor, people!
So, I hope I was able to offer a little inspiration for this strenuous endeavor. Now seriously, who's up for lunch?
Thanks for reading today, everybody. Be sure to share your own ideas for savoring more fat in your Primal Blueprint diet.
Have been subsisting on probably less than 800 calories a day for a year, so ideas appreciated! I love butter/coconut oil, but without bread to put it on, have been really stumped, because I can only eat so much meat before I'm choking on it, and no safe fish here anymore