GUIDE TO COOKING FAT

GUIDE TO COOKING FATS 🧈

Cooking fat is not just an ingredient—it is part of the foundation of an ancestral kitchen. Choose whole, recognisable fats from animals and traditional foods, then match them to the cooking method.

Cornerstone ancestral fats

Beef tallow: Rendered beef fat, ideal for high-heat frying, roasting, searing meat, cooking eggs, and preparing vegetables. It is a practical everyday fat for an ancestral kitchen.

Sheep-tail fat: The fat from a sheep’s tail can also be rendered and used like tallow. It brings a rich traditional flavour to meat, vegetables, eggs, and stews.

Ghee: Clarified butter with the milk solids removed. It is excellent for frying eggs, sautéing managu, sagaa, cabbage, fish, chicken, and goat meat.

Butter: A true cornerstone fat, especially for gentle-to-medium heat cooking. Use it for eggs, vegetables, broth, baking, and finishing food with richness and flavour.

Supporting fats

Lard: Properly rendered pork fat works well for frying, roasting, baking, and cooking vegetables. Source it from animals raised well where possible.

Coconut oil: Useful for medium-heat cooking, baking, and dishes where its taste complements the food.

Extra-virgin olive oil: Best for salads, avocado, dressings, marinades, and gentle cooking. Store it away from direct heat and light.

Match fat to the meal

What to avoid

Avoid industrial seed oils completely. This includes heavily refined cooking oils such as sunflower, soybean, canola, corn, cottonseed, safflower, and blended “vegetable oils.” Also avoid margarine and heavily processed shortening.

Simple ancestral rule: Build your kitchen around beef tallow, sheep-tail fat, ghee, and butter. Let the supporting fats serve a clear purpose, rather than allowing industrial oils to become the daily default.

Be Well,

Cherinyit®

Ancestral Healing & Ketogenic Diet Practitioner

Founder, Keto Diet Champions & Wellness Centre