Fiber – Soluble fiber packs the benefits.
 Total fiber intake is essential to our health.  Authorities throw around the number “30 grams” as optimal.   It is well-established that people eating the lowest 20% of fibrous foods have statistically more cancers and cardiovascular disease and diabetes than people eating the top 20% of fibrous foods.  But what [...]

The FatBack Diet Kitchen
 Condiments / Oils:
Butter
Celtic grey salt
Crème Fraiche
Rendered fats from meats
Honey/Maple syrup
Raw organic sugar
Pumpkin/Sunflower seeds
Almonds/Pecans
Quality olive oil
Vinegar or Lemon
Mayonnaise
Herbs:
Keep a bunch of some fresh herbs on hand and use whenever possible.  Alternate between, rosemary, thyme, dill, fennel, parsley, cilantro, chives, scallions
 STOCK: Make stock from any meat parts and or vegetables and freeze – use [...]

Now for this one, I have found a very good quality store bought that is really close to homemade, fresh mayonnaise in the cooler of some gourmet shops and health food stores.  It is by “deLouis fils” and will have a short shelf-life once opened – about 10 days.
To make my own – take 2 [...]

Let’s keep it really simple here.  I make one salad dressing 90% of the time.  So let’s just do that one first.  Households in Europe and the Mediterranean have no store bought salad dressing – it is quick and simple to make it yourself and the quality of the oil is always better.
In a separate [...]

Make your own Yogurt:
You will need:
Glass jars
Real milk
A prior batch or bought plain whole yogurt
A tight-lidded insulated cooler
Cream, optional
 
Start with a good quality whole milk – I buy fresh local raw milk from Jersey Cows.
If a thicker yogurt is desired, add several ounces of whole cream per quart of milk
Heat  milk and cream mixture until [...]

Lauric acid is one kind of saturated fat and is associated with several health benefits. Unfortunately, Americans’ intake of lauric acid has almost been eliminated with the misguided decrease in saturated fat intake. This healthful oil is traditionally found in heavy cream and butter of grass-fed animals. One of the highest sources is sheep milk [...]