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 whenever possible

Protein:            With natural fat intact.  Try for organic/ free range/ local whenever possible.

Chicken/Turkey whole, with bone & skin

Wild game meats

Grass-fed beef or lamb (not too lean)

Organic organ meats – pate, terrine, etc.

Fish and Shellfish: anchovies bluefish catfish cod clams crabmeat haddock halibut herring lobster mackerel, mussels oysters salmon sardines scallops shrimp any local sustainable fish – [whole sardines, canned salmon, anchovies: have bones-in for better nutrition]

Whole Eggs

Cottage cheese – whole and / or Plain Yogurt – whole (YOU sweeten)

Goat yogurt/cheese such as Chevre

Sheep milk yogurt/cheese such as Valbreso feta/Pecorino Romano

Raw Milk Cheeses and Raw Milk

Kefir or other cultured dairy products

All legumes have some protein – they need to be slow cooked properly

Vegetables/Fruit:

Seasonal Vegetables and Fruits

Keep dark leafy greens as a regular in the diet.

“Starchy” Carbohydrates – if tolerated.  Moderate based upon your glycemic control:          

True Sourdough Bread

white or brown rice

millet or quinoa

pasta

Rolled oats

Potatoes, sweet potatoes

Winter squash of any type

Unbleached small batch flour

Crackers with quality oils or no oils in ingredients

Traditional tortillas

Utensils: (other than the basics):

pressure cooker (For making bone broths)

cast iron skillet

heavy deep pot – like a Crouset

food processor and/or handheld mixer