Tag Archives: fats

How to Save the Fat from Bone Broth

How to Save the Fat from Bone Broth

Are you making bone broth yet?

Well, it’s something you should look into if you haven’t. Packed full of amino acids, gut healing nutrients, and minerals like magnesium, potassium, and calcium, it’s crazy beneficial for your bone health, digestion, and even contains anti-inflammatory components. Plus, when you make it at home instead of buying it, you save SO much money and you have all the control over the quality of ingredients.

My favorite way to make bone broth is with the slow cooker method. When using bones from animals with higher fat content like beef, lamb, or pork, you’ll notice that you get a good amount of fat in the broth. I love fat, but I usually don’t like to drink it in my broth. One way to deal with this is to place the broth in the fridge overnight. As the broth chills, the fat rises to the top and hardens, making it easy to skim it off with a spoon or a spatula.

How to Save the Fat from Bone Broth

I like to save the skimmed fat from the broth in a separate container because there’s no way I’m throwing away something so nutritious that gives us sustainable, nourishing energy.

However, the fat in this form is hard to use in cooking, and it goes bad quickly because the moisture content is still high from the broth. To make it last longer and to use it as a cooking oil without having it splatter everywhere, you have to cook off the moisture. You can do this on the stove top, but if you know me at all, you know I like to use the slow cooker.

Depending on how much fat comes out of the broth, I usually save it in the freezer until I have enough (usually after 2-3 batches of bone broth). And once I do, I defrost it in the fridge then throw it all in the slow cooker.

How to Save the Fat from Bone Broth

Leaving the lid slightly ajar, I cook it on low for 5-6 hours so all the liquid moisture can cook off. Afterwards you are left with just the delicious fat that you can use for frying, stir-frying, and baking. One of the added benefits of animal fats is that they are highly saturated so they can be used safely in high heat cooking.

How to Save the Fat from Bone Broth

Pour into a glass jar, and once it cools, screw on the lid and store in the fridge. It’ll harden, and turn beautifully creamy and white. With this method, it’ll keep for months in the fridge!

How to Save the Fat from Bone Broth

How to Save the Fat from Bone Broth

 How to Save the Fat from Bone Broth

How to Save the Fat from Bone Broth
 
Prep time
Cook time
Total time
 
Ingredients
Instructions
  1. After making bone broth, place the broth in a large pot or container and place in the fridge overnight or at least 5 hours.
  2. As the broth chills, the fat will float to the top and harden. Skim off the fat with a spoon or a spatula. Don't worry if there are bone bits and some broth attached to the fat,.
  3. Save the fat in the freezer until you have at least a cup of fat to render (about 2-3 batches of bone broth).
  4. If your fat is frozen, defrost in the refrigerator.
  5. Place all the fat in the slow cooker, set it on low for 6 hrs. Leave the lid slightly ajar so the liquid can cook off and evaporate.
  6. Once finished, double up a cheesecloth over a funnel to strain into a glass jar.
  7. Let it cool to room temperature completely before screwing on the lid and storing in the fridge.**
Notes
**It's important to keep the lid off until the fat is completely cooled to avoid any moisture that may cause the fat to go bad quickly.

How to Save the Fat from Bone Broth - Paleo Gluten Free Whole30

Slow Cooker Ghee

gheeWhat is ghee?

Ghee, often called liquid gold, is simmered clarified butter that is traditionally used in Indian and other South Asian cooking. It’s basically butter that’s been cooked down so its milk proteins and water are removed and evaporated. People who are sensitive to lactose and casein in dairy and can’t tolerate butter find that they can enjoy ghee just fine. Still, I advise that if you are especially sensitive, ghee may not be right for you and you should still avoid it.

Otherwise, it’s absolutely delicious and nutritious, and has a higher smoking point than butter, making it ideal for high-heat cooking. It’s amazing for cooking eggs, sautéing and stir frying, or even roasting in the oven. Ever since I started making my own, it’s all I’ve been cooking with because of its nutty and toasty pleasant flavor. I honestly think it tastes better than butter.

Benefits of ghee

Ghee has all the same healing benefits that grass fed butter does. It contains a good dose of vitamins A, E, and K, which play essential roles in our body like boosting our immune system, promoting skin and reproductive health, building our cell membranes, and supporting our bone health. A lack of these vitamins leads us to disease states.

The high amount of butyric acid and Omega-3 fatty acids in ghee decrease inflammation in the body and reduces the levels of unhealthy cholesterol. Butyric acid is especially beneficial for our gastrointestinal lining, and ghee is highly recommended for anyone with digestive issues.

Ghee also has antioxidant properties with its carotenoids and vitamins, which have the power to get rid of harmful free radicals in the body. The combination of its nutrients can help reduce oxidative stress and help fight cancer.

Making ghee

Ghee can be purchased online or at a health food store, but I really like to make it at home. Not only is it super easy, it takes a fraction of the cost to make it than to buy it. All you really need is good quality grass fed butter.

Some people like to make it on the stovetop, but I make mine in my slow cooker. I usually make 16oz of butter at a time. It’s important to get grass fed butter for ghee to get all of its health benefits. Kerrygold is a great choice. Once you heat up the butter in the slow cooker, it’s important to keep an eye on it after 2.5 hours. The white milk solids will start floating to the top. You’ll know that it’s done when you see these solids browning.

gheeOnce this starts happening, you need to use a cheese cloth or a nut milk bag to pour it out and strain out the solids so you are left with a beautiful dark and clear liquid.

ghee

ghee

It’s important to cool ghee completely before screwing the lid on. Any moisture left in it before storing can create mold. Once it cools, you can store it at room temperature, or in the fridge. I usually keep mine in the fridge just to be safe. It’ll stay soft if you keep it on the counter, but harden like you see in the following photos if you refrigerate it.

gheeghee

Slow Cooker Ghee
 
Prep time
Cook time
Total time
 
Ingredients
  • 16 oz or more grass fed butter
  • Slow cooker
  • Funnel
  • Cheese cloth
  • Glass jar
Instructions
  1. Place the butter in the slow cooker and set it to high for 4 hours.
  2. Keep the lid on the slow cooker only half way so the moisture can evaporate.
  3. After 2-2.5 hours, start checking on the slow cooker.
  4. There should be white foam and solids forming at the top. Keep letting the butter cook until this foamy layer starts turning brown.
  5. Once the layer is browned, place a funnel in a glass jar big enough to hold the ghee, and put a cheese cloth over the funnel.
  6. Pour out the ghee in the covered funnel to strain out the milk solids. You'll be left with a dark golden liquid inside the glass jar.
  7. Let it cool completely before putting the lid on the jar.
  8. Store at room temperature or in the fridge.

Paleo Gluten Free Whole30 Slow Cooker Ghee

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Why You Need Cholesterol for Optimal Health

cholesterolSince the 1950s, cholesterol has been demonized for clogging up you arteries, raising blood cholesterol, and being the leading cause of all heart diseases. Because of this, people have been lowering their intake of cholesterol rich foods, and today, cholesterol lowering drugs are a tens of billions of dollar industry. You’ve most likely heard in the past, “Lower your intake of eggs and red meat because they’ll raise your cholesterol!” and you see food labels of “low fat,” “low cholesterol,” “heart healthy” everywhere.

However, deaths and illnesses from heart disease have only declined marginally in the past several decades, and in fact, heart disease is the number 1 leading cause of death in the United States today. The numbers and the modern dietary guidelines show that lowering the dietary intake of cholesterol hasn’t made an impact in lowering blood cholesterol, and in fact, this diet protocol may be doing far more harm than good.

Cholesterol is something that was abundant in our traditional diets and our ancestors didn’t worry about heart disease, cancer, or diabetes like we do today.

How did the myth start?

The diet-heart hypothesis, which states that dietary saturated fats and cholesterol cause heart disease, was first proposed in the 1950s by Ancel Keys. His research was based on a study of 22 countries, and the relationship between fat consumption and deaths from heart disease in each country. He supported his idea by cherry picking 6 (out of 22!) countries that showed a strong correlation of fat consumption and heart disease mortality and making a diagram out of this data. Of course, the diagram showed a perfect correlation. If the rest of the countries were added back in, the diagram would be all over the place!

Using this method, we could prove just about anything in the world. Like, owning an Apple watch is strongly correlated to catching a cold the 1st month you have it. Sound crazy? But that’s exactly what happened.

Heart disease was a growing epidemic at the time and medical establishments and politicians were desperately looking for an explanation for the public, and the diet-heart hypothesis caught on like wildfire.

The truths about cholesterol

Since then, there have been hundreds of studies that disprove the diet-heart hypothesis, but all of them have been ignored by the pharmaceutical and commercial authorities who are raking in billions of dollars from this fad. Here are some facts to know about cholesterol:

1. Cholesterol buildup in the blood vessels is the result of inflammation. Cholesterol is our life saver, coming to rescue the damage caused when our cells are inflamed. If the artery didn’t plaque, it would eventually break and blow out when there’s an inflammation!

2. Inflammation in our body is caused by a high sugar, high carbohydrate diet. Refined and processed foods, including trans fats and industrially processed oils, are the leading cause of the spike in our the blood sugar levels and harmful oxidizing agents which are major causes of inflammation in our body. Over time, cholesterol builds by in order to save us from a full blown inflammation.

3. Your total cholesterol number does not determine your heart disease risk. This number actually indicates that something else is wrong in your body as mentioned above. Better indicators are your HDL to total cholesterol ratio (high is good), and your triglyceride to HDL level (low is good).

4. Cholesterol is ESSENTIAL for our well being. Not only is it required to build and maintain cell membranes, it is a precursor to vitamin D (what most of us are deficient in). If our cell walls are deteriorating and we have a deficiency in our vitamins, our entire system is impacted and cannot function optimally.

5. All our steroid hormones are derived from cholesterol, and these important hormones include cortisol, aldosterone, and your sex hormones! People who go on low-fat diets for a long time often have a difficult time handling stress and suffer from hormonal dysfunctions.

6. Cholesterol converts to bile in the liver. Bile acids help us digest fat. Those who have a hard time digesting a high fat meal indicates that their bile level is low, which can be damaging to to the entire digestive system. You can increase your bile acids by slowly increasing your intake of high-cholesterol foods.

7. Low cholesterol level can be dangerous. The diet-heart hypothesis has convinced the masses that they need to lower their cholesterol sometimes to dangerous levels and this can have detrimental effects, especially when done artificially with pharmaceutical drugs. Research has shown that people with cholesterol less than 180 had double the risk of those at 230 for a hemorrhagic stroke. Not only that, low cholesterol level is linked to memory loss, Alzheimer’s disease, and depression. 25% of the cholesterol in our body is found in the brain, so this doesn’t surprise me at all.

8. Factors that raise your risk of heart disease include chronic stress, lack of exercise, smoking, and a high-sugar diet. It is crucial to continuously work on stress management (meditation is key), exercise regularly, and go on a balanced high fat, low sugar diet to keep your heart health in check.

Eating for heart health

So what should you eat to keep your cholesterol balanced? Cholesterol. Fat doesn’t make you fat and cholesterol doesn’t elevate your cholesterol. Cholesterol is a building block of our most essential functions and we cannot thrive without incorporating it into our diet. These are some of the foods that can lower your risk of heart disease and inflammation:

  • organic, pasture-raised eggs (especially the yolks!)
  • grass fed red meat and liver
  • fatty fish
  • avocados
  • nuts
  • fermented foods like kimchi, sauerkraut, and kombucha
  • vegetables

Along with managing stress and moving your body regularly, focusing on eating fresh, whole foods that are unprocessed and come from nature is the basic formula of a heart healthy diet!

“Mother Nature’s no dingbat. She didn’t package the good stuff with bad stuff so she could watch us struggle for thousands of years until the invention of Egg Beaters.”

– Liz Wolfe, Eat the Yolks

Why You Need Cholesterol for Optimal Health