Slice meat very thinly....easiest to do when partially frozen. Dehydrate...if you have a dehydrator that works or you can use the oven on low or a pilot light. Test it...if it breaks easily it's done...if not...keep processing it.
Grind well in a food processor. You want a powder.
Mix in some good hard fat that is softened or melted. I like coconut oil that only melts at 92 degrees but I get that soaping. I like herbs but other online recipes say to add dried fruit. I'm half seneca indian....we would never add fruit. Nuts maybe.
Shape into forms and let harden. I do strips or balls.
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I hadn't thought of saving fat in ice cube trays, Xena. I just save it in cups and jars and bowls on the stovetop or in the fridge. I got rid of lots of containers of fat recently, and have a bunch more in the fridge already. I got a whole bunch of lard from the pastured pig I had butchered recently, and I've been using that instead of what comes from my meats. I store most of the 5 lb bucket in the freezer, and just take out enough to fill a pint jar when it gets low. A couple of years ago I got a bunch of tallow (fat) from grass fed beef and rendered it into tallow. The very best, though, is duck fat, though I've not seen "pastured" or free-range ducks, just the frozen commercial kind.
Don't forget tallow and mutton fat. I save the fat from any beef or lamb I cook, as well as that from any other animal. I like to freeze them in ice trays and store them frozen in ziplock bags...then I just grab a cube whenever I need a bit of fat to cook with.
Edited by: XENA47 at: 9/9/2012 (03:17)
"Hunger is fat leaving the body."
Pounds lost: 75.0
Fitness Minutes: (91,953) Posts: 5,466 9/6/12 10:12 P
This is such a great post. I've finally gotten off the low fat roller coaster & am on board with increasing my fats at every turn. I found a book that made all the difference - great science! The Art and Science of Low Carbohydrate Living by Drs. Volek & Phinney. I am excited & encouraged!!
Still learning but your posts are helping so much - especially love the recipes everyone posts!
** Melissa ** ....................Alaska
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I know you're a lot like me in the sense that you like to keep things simple... and it looks like you're already eating most of the best healthy options.
Have you considered eating fat with fat... sort of simple recipes? I do things like:
* drizzle my avocado with olive oil and a splash of lime juice * coconut or avocado 'cheesecake' (marscapone is so lovely... or camembert... I sweeten with minimal raw honey... I'm still looking for coconut nectar) with a nut crust * crusting fish with nuts, and frying in butter * fatty fish... salmon, sardines, sable, shrimp... and these make wonderful 'pates' with paleo mayo, cream cheese, and herbs * I fry all of our meat/fish now (in butter or bacon drippings) and make simple gravies with the brownings (thickened with tapioca starch) so we don't waste any of the fat * nut butters (love almond, pumpkin seed or cashew... I've found a Canadian brand in the healthy lifestyle isle of Superstore) on crunchy veggies (or eat it with a spoon... or your fingers, lol) * olives * goat cheese topped with a tapenade of olives, olive oil, garlic, herbs, salt and pepper, and a splash of balsamic vinegar... spread on cucumber rounds, celery, or peppers (or eat it with a spoon... or your fingers, lol) * pate, liver and liver sausage... spread on cucumber rounds, celery, or peppers (or eat it with a spoon... or your fingers, lol) * pemican (I haven't made this YET... there are some interesting recipes on the web... and I'm really tempted to try)
As for making something to spread stuff on, I've come across a really GOOD (tasty, Primal) 'bread' recipe. One of the things my daughter misses A LOT is toast, or a sandwhich now and again. I've found a really good recipe that allows her to have this. It isn't a loaf, and it bakes in a cookie sheet, but it is SO tasty and does have a genuine bread-like texture... my girl would eat it for every meal if I let her. Give it a try!
~ PRIMAL FLAX BREAD ~
Preheat oven to 350 degrees.
You will need: 1/2 cup water 1-2 tbsp sweetener (I only use 1 tbsp of honey) 1 tbsp. chia seeds 5 eggs 1/3 cup olive oil (I've also used coconut oil and walnut oil) 2 cups ground flax (you can grind your own in a coffee grinder) 1 tbsp baking powder 1 tsp salt
Line a regular cookie sheet (10" X 15") with parchment paper (for easy clean-up).
Mix your dry ingredients together in a large bowl, and set aside.
Dissolve honey in warm water and stir in chia seeds. You need to let this sit for 20 minutes to allow the gel to develop, stirring it a few times to keep it from clumping. Beat your eggs until foamy and lemony in colour. Beat in oil (or freggies) and chia mixture. Add to your dry ingredients and stir hard until all the egg/liquid is incorporated.
Immediately pour it onto your cookie sheet and spread evenly... if it sits too long it will get harder to spread out nicely. Pop into the oven and bake for 20 minutes. You'll know it's done when it springs back to the touch. This recipe will make exactly one regular sized cookie sheet of flax bread: 12 - 16 servings... for ease, I just trim the edges and then cut into 12 3" X 3" (approximately) pieces .
For added deliciousness with this recipe throw in raisins and cinnamon, or nuts or other dried fruit (but of course it raises the carbs significantly)... see below for other great combos!
PER PIECE: 148 Calories, 15 g Total Fat, 1.8 g Net Carbs (7.1 total carbs - 5.3 g Fibre), 6.5 g Protein... pretty decent for 'bread'!
Okay... I've been playing with this recipe, and have discovered that if I use some freggies instead of the oil, the mouth feel is more bread-like, the texture is lighter, and it's less crumbly, so here are the adjusted ingredients:
You will need: 1/2 cup water 1-2 tbsp sweetener (I only use 1 tbsp of honey... or if I want a 'sweet' bread - like banana - I use finely chopped dates instead - about 10) 1 tbsp. chia seeds 6 eggs 3/4 cup freggies (cooked or grated pumpkin, mashed banana, avocado, grated pear or apple, sweet potatoe, applesauce) - beaten into the eggs 2 cups ground flax (you can grind your own in a coffee grinder) 1 tbsp baking powder 1/2 tsp salt optional spices to taste (1 tsp cinnamon/vanilla, 1/2 tsp. chipotle pepper, Italian spices for a focaccia flavour) optional nuts or seeds (1/2 cup chopped walnuts - with banana, pumpkin seeds - with pumpkin, sunflower seeds - with avocado, almonds - with apples)
...in a house where nobody has actually ever liked banana bread, the banana/walnut/date is a hands-down favourite!
Looking forward to see what anyone else is able to add!
I love olive oil and walnut oil. We have a great little olive oil shop here in town that sells infused flavors along with really amazing true cold-pressed olive oils. There are so many varieties I never get tired of trying them on salads, meat and eggs.
Pounds lost: 79.2
Fitness Minutes: (235) Posts: 2,472 9/6/12 12:21 P
I need to do the same. After "dieting" all my life I tend to choose really lean cuts of meat and it takes a while to get past that! I love baked chicken thighs,cooked nice and crispy,love that skin!! I also love almonds but have to be cautious I don't eat too many!!
I just looked up nuts recently and found that they vary quite a bit in the levels of carbs and fat. Macadamia nuts are pretty low in carbs and high in fat. I can't remember all the other ones. I do remember that cashews are pretty high in carbs for nuts. You might want to try duck and goose meat and eggs. Great topic! Birgit
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Body Fat %: 16.0
Fitness Minutes: (15,377) Posts: 1,671 9/6/12 11:06 A
I have been working on increasing the ratio of fat as compared to carbs and protein. I would like some new sources of food with high ratio of fat to carbs and proteins.
Looking for something outside my current diet (I could just eat more of these, but looking for diversity) which includes; coconut products - milk, oil, etc., mayo, cream, sour cream, cheese, avocado, did I mention avocado, almonds, walnuts, eggs, bacon and bacon fat - eat the skin off fish and chicken.
Anything missing - anyone know of a source of high fat and lower in carbs and protein?
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