Healthy Fats and Oils

Why Traditional Fats Matter

Traditional cooking fats like beef tallow, lard, and unrefined coconut oil are nutrient-dense and essential for a balanced, gut-healthy diet. Packed with beneficial fatty acids, these fats enhance energy, support hormone function, and improve digestion. Incorporating these healthy fats into your cooking routine will elevate your meals and boost overall wellness.

3 Key Recipes for Traditional Fats

1. Homemade Beef Tallow

Ingredients:

Grass-fed beef fat (suet or trimmed fat)

Water

Salt (3 teaspoons per pound of fat)

Instructions:

Cut the beef fat into small, uniform pieces.

Add the chopped fat, water, and salt to a crock pot.

Set to low and melt the fat over 6-24 hours, stirring occasionally.

Strain through a cheesecloth into a heat-safe container.

Cool, refrigerate until solid, and scrape off impurities.

2. Rendered Lard

Ingredients:

Pork fat (back fat or leaf lard from pasture-raised pork)

Instructions:

Dice pork fat into small chunks or grind it.

Place it in a slow cooker on low heat and stir until melted.

Strain through cheesecloth into a jar and refrigerate.

3. Preserved Meat in Lard

Ingredients:

1-2 pounds cooked meat (pork, chicken, or beef)

3-4 cups rendered lard

Instructions:

Cook and cool the meat.

Place meat in a sterilized container and pour melted lard over it.

Let the lard solidify to create an airtight seal and refrigerate.

Common Challenges & Solutions

Challenge: Odor during rendering.
Solution: Simmer with water and salt to neutralize the odor.

Challenge: Maintaining low temperature.
Solution: Use a digital thermometer for precision.