KITLIVING
recipe overleaf
monounsaturated fats provide food for
beneficial bacteria and can improve the
good to bad ratio of cholesterol in your
blood. Like Polyunsaturated fat it they
are less stable than the likes of saturated
fat and so can become harmful if the
chemicals begin to break down through
too much heat.
Saturated Fats
Our body needs saturated fat to repair
cells. Not having enough saturated fat
can inhibit our ability to make vitamin
D. Saturated fat, from pasture fed
livestock has a high proportion of CLA,
which is credited for fighting cancer and
preventing heart disease.
Cooking Methods with Fat
Cooking on a high heat
(Deep frying, frying, stir frying roasting
with colour etc)
• Beef Dripping
• Lard
• Lardo
• Ghee
• Poultry Fat
Cooking on a medium heat
(Slow roasting, softening vegetables,
cooking eggs etc)
• Beef Dripping
• Lard
• Ghee
• Poultry Fat
• Butter
• Coconut Oil
Cooking with no heat
• Olive Oil
• Nut Oils
• Avocado Oil
Pork fat or lard, is made up of a mixture
of saturated, polyunsaturated and
monounsaturated fatty acids. Lard has a
low level of polyunsaturated fatty acids,
this means it doesn't turn rancid easily.
Beef carcasses are made up of different
types of fat; suet, marrow and dripping.
Poultry fat is low in polyunsaturated fatty
acids, making it very good for any sort of
cooking from high-heat frying to gentle
roasting. All poultry fat, especially chicken,
contains a high amount of palmitoleic acid
which boosts our immune system, which
is why chicken soup is recommended
when we are unwell. Ghee is clarified
butter that is typically prepared by
simmering butter (which has already been
churned from cream. Skim any impurities
from the surface, then pour and retain the
clear liquid fat (the ghee), discarding any
solid residue.
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