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A Guide on Fats, the Good, the Bad, and the Super Ugly

A Guide on Fats, the Good, the Bad, and the Super Ugly

A Guide on Fats, the Good, the Bad, and the Super Ugly. Click here to read more on which fats are actually healthy and which fats are causing dies and obesity.

Here’s the skinny on fats, the good the bad and the super ugly. Adding traditional fats into our diet has been a big game changer for us Revivalist Girls: more energy, less hunger and better fitting clothes. It’s also the last “F” in our amazing BFF diet, read all about that here.

So often we begin to talk about fats and are met with a “oh, I know fat is good, but the good fats”. Sadly the fats that get labeled the “good” fats are often the big bads we call creepy oils: industrially produced polyunsaturated vegetable oils. These oils are creepy because they masquerade under the label of heart healthy, while being incredibly damaging to our body when consumed on a regular basis.

A big part of reducing the toxins in your diet is clearing out the fats that throw our bodies balance of omega-3 and omega-6 fatty acids out of whack, leading to increased inflammation in the body. Healthy fats nourish our body and are an essential part of our diet, but it is important to choose your fat wisely. Below is a breakdown of the fats and oils we allow in Revivalist Kitchen and which fats and oils we have kicked firmly to the curb.

Great for Cooking

These are the good guys that have been punished for crimes they did not commit. Health boosting saturated fats are great for cooking and add tons of flavor to our food. The quality here matters: lard from a bucket at the supermarket is often highly refined, while pasture raised rendered lard is minimally processed and comes from healthy animals. All animal fats are from animals fed their natural diets and raised in a humane environment. Coconut oils are organic and while safe for frying, coconut oil has a lower smoke point then animal fats such as tallow and lard, and should not be over heated.

Unrefined Coconut Oil

Lard from Pasture Raised Animals

Ghee from pasture raised animals

Duck fat, schmaltz/chicken fat, goose fat 

Great Healthy Fats that should not be heated to very high temperatures 

Butter made from pasture raised animals

Organic Olive Oil

Avocado Oil

Macadamia nut oil

Healthy Oils that should not be heated

Walnut, Pecan & Pistachio Oil

Flaxseed oil (very high in omega-3 but use sparingly, 1/2 tsp. daily, in salad dressings, shakes and spreads)

These Fats are Just Ok

These oils masquerade as healthy oils but without enough omega-3 these oils can cause inflammation in the body. Compared to genetically modified pesticide laden canola oil, these oils are really not great, but not horrible. However they are all very high in omega-6 fatty acids and should be avoided when possible, especially when an alternative is available. 

Palm (this is a healthy oil with some major problems with sustainable production. Buy this oil with caution to the source)

Safflower Oil

Sunflower Seed Oil 

Sesame Seed Oil

Grapeseed oil 

Organic Peanut Oil 

The Bad 

These oils are not good for human consumption in any amount. WARNING: these oils lurk in everything from commercial salad dressings, to the fryer at your favorite restaurant, to baked goods, snack foods, prepared foods and beyond. Practice reading your and avoid products that contain these environmentally damaging, heart hurting, inflammation inducing. creepy industrial oils. 

Soy

Corn

Canola

Vegetable Oil Blends

Olive/Vegetable Oil Blends

Really Bad & the Ugly

Imagine taking something already horrible and then going out of your way to make it way worse. Trans-fat is the jewel in heart disease’s crown. Trans-fats are not food, these are highly processed bad oils that were already unsafe for human consumption that have been converted from liquid oil to a solid fat (replicating a naturally saturated fat in consistency). This is a cheap, replacement fat used to boost profits for unscrupulous companies taking advantage of the misinformation regarding fat consumption that has been allowed to flourish by our government. Beware products claiming zero grams of trans fat per serving, as our blessed FDA has allowed that to be printed on products that contain up to one half gram of hydrogenated oil/trans-fat. Eat two servings and boom, you got a gram of poison straight to the ticker.

Hydrogenated Oil

Non-organic soy, corn, canola 

Crisco

Hydrogenated Vegetable Shortening

Spray oils like Pam that contain chemical propellants

Margarine 

We hope this guide will help you make better choices for you and your loved ones when it comes to choosing the right kind of fats for your plate. Have any questions for us? Leave a comment below! We love hearing from our readers!

 © Copyright 2016 Revivalist Kitchen. All rights reserved.

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Pink Peppercorn Pork Shoulder

Pink Peppercorn Pork Shoulder

 

There is a pink pepper tree on my dear friend Sarah’s back porch. The few hours I have spent picking and sorting the peppercorns from the twigs and leaves have been well worth the effort, as this little pepper freak can’t get enough of the stuff. I like to grind the peppercorns in the food processor and save it in a little jar to have on hand for when pork shoulder goes on sale.

 

Pork shoulder, pork butt, or picnic cut is what I’m talking about. This cut of meat is tasty and takes to this slow cooking method in the same way it takes to the pink peppercorn rub.

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

I suggest you make extras, as the leftovers are worthy of the recipe itself. It takes a little time but most of it is hands off. If you buy a nice fatty cut you will end up with a good amount of rendered creamy lard that will solidify as it cools and can be reserved and used to sauté up some veggies at other time or can be used to schmear on some sourdough bread.

 

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

Pink Peppercorn Pork Shoulder

3lb piece of pork shoulder, nice and fatty

1/4 C pink peppercorns, ground

3T sea salt

2 cups chicken bone broth

5 bay leaves

BFF diet free resource library

 

Mix the sea salt and the pink peppercorns together and rub over pork shoulder. Ideally this can be done the night before you intend to cook the pork but if time is of the essence rub the shoulder and let it rest at least 30 minutes at room temperature. Pre-heat the oven to 325°.

 

In a casserole dish just large enough to snugly hold the pork, add the shoulder, the broth and the bay leaves. This is not a braise in a sense that the pork should be swimming in broth, so if only a cup of the broth fits in your pan use that and top it up as it cooks.

Cook the pork for 2-2.5 hours at 325, turning the roast every 30 minutes. This allows it to evenly brown and results in a super juicy cut of meat.

 

When fully cooked the roast will be tender but not falling apart, resulting in a sliceable roast. The broth will reduce a little as it cooks but ideally allow the roast to rest for 15 minutes before slicing and further reduce broth until desired consistency: I like it on the thinner side but you can bring it all the way down into a syrupy glaze. Taste before adding any additional salt, as the salt from the roast has seasoned the broth.

© Copyright 2015 Revivalist Kitchen. All rights reserved.

How did the recipe turn out? Got any questions? Leave a comment below!

 

Delicious Pink Peppercorn Pork Shoulder made with bone broth! AIP, GAPS Diet, & Paleo friendly meal. By Revivalist Kitchen!

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