All about Fats and Oils

Fats & Oils — The Basics!

What is what and how important is it to know about fats and oils in your diet? A lot. I think Nourished Kitchen (  says it best below. Yes, I use lard in some cookies and pie crusts, and it is not hard to render it yourself. My mother-in-law and grandmother did it most of their lives and always had the best tasting pie crusts!


Olive Oil. Olive oil is one of the most highly adulterated foods in the world, and often cut with less-expensive vegetable oils.  I recommend purchasing your olive oil producer-direct, from companies who take pride in not only the quality of the oil, but how the groves are cared for, and how the oil is produced.  You can find good olive oil here.

Ghee.  Ghee is clarified butter prepared according to Indian and South Asian traditions.  Pure butterfat, ghee is free from milk solids and is shelf-stable.  It is a rich source of fat-soluble vitamins, and conjugated linoleic acid.   Pure Indian Foods produces traditionally prepared ghee from grass-fed cows as well as spiced ghees.  You can purchase it directly from Pure Indian Foods here.

Lard, Tallow, Schmaltz and Rendered Duck Fat. We recommend cooking with lard from pasture-raised pigs (find it here).  We also frequently use the rendered fat of ducks, chickens and geese which is high in monounsaturated fat, the same heart-healthy fat found in olive oil and avocados.  You can find rendered duck fat online, as well as schmaltz (chicken fat), and goose fat.

Coconut Oil. Coconut oil is well-suited to baking and higher heat applications due to its high concentrations of fatty acids.  Coconut oil is a rich source of lauric acid, thought to support immune system health.  We purchase organic, virgin coconut oil online in bulk.

Cold-pressed Nut Oils. In addition to animal fats, coconut and olive oil, I also serve cold-pressed, unrefined nut and seed oils as finishing oils over salads and vegetables, including pumpkin seed oil, sunflower seed oil,  avocado oil, and walnut oil.


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