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Paleo Diet Recipe Primal Herby Almond Nut Pâté

Paleo Herby Almond Pâté (Easy Spread)

When you think of almonds, you might picture a quick snack or perhaps a Paleo-friendly baking ingredient. But did you know you can also turn them into a delicious, savoury spread? This Herby Almond Pâté is a revelation — creamy, fresh, packed with flavour, and entirely free from grains, dairy, and legumes. It’s a brilliant alternative to traditional dips and spreads, and it fits seamlessly into any Paleo lifestyle.

Almonds truly are one of the most versatile foods in the world and serve as lifesavers for those following a Paleo diet. Whether you use them for Paleo baking as a replacement for flour or enjoy them as a dip for veggies, you might be surprised to discover they make a delicious Herby Almond Pâté. This pâté works great as a dip for crudités or as a standalone appetiser.

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5 from 1 vote

Herby Almond Pâté

Herby Almond Pâté is a versatile and healthy Paleo dip made from raw almonds, fresh herbs, and a hint of garlic. This nutty delight is perfect for crudités or as an appetizer, offering a delicious and nutritious option for any occasion.

Prep Time10

Total Time10

Course: Condiments, Grazing, Sauces

Cuisine: Paleo

Keyword: almond dip, almond spread, healthy appetizer, Herby almond pâté, Paleo pâté

Servings: 6 Serves

Calories: 150kcal

Cost: $10

Equipment

Food processor

Ingredients

1 cup raw almonds soaked overnight
50 ml olive oil
40 ml apple cider vinegar or 20 ml cider vinegar + 20 ml lemon juice
2 cups fresh basil
1 cup fresh parsley
2 cloves garlic
2 tbsp raw honey optional
Good pinch sea salt

Instructions

Drain and Rinse: First, drain and rinse the almonds that have been soaked overnight. This step is crucial to soften the almonds and make them easier to blend.
Combine Ingredients: Next, add the drained almonds to the food processor along with olive oil, apple cider vinegar (or the cider vinegar and lemon juice mix), fresh basil, fresh parsley, garlic cloves, raw honey (if using), and a good pinch of sea salt.
Blitz: Then, blitz the ingredients until they are well combined. I found that around 30 seconds was plenty to achieve a perfect blend, with the flavours combining beautifully and a nice crunch still present in the pâté. However, if you prefer a smoother consistency, blend for a little longer.
Serve: Finally, transfer the herby almond pâté to a serving dish. This dip pairs perfectly with crudités or can be enjoyed on its own as a delightful appetizer.

Why Make a Paleo Almond Pâté?

Pâté is often associated with liver-based spreads or creamy cheese-filled dips — neither of which typically fit within a Paleo framework. But with just a handful of simple, natural ingredients, you can make a version that delivers on both flavour and texture without compromising your dietary goals.

This almond-based pâté is ideal for those looking to boost their healthy fat intake while enjoying a satisfying and versatile appetiser. It’s nutrient-dense, rich in vitamin E, magnesium, and protein, and thanks to the addition of fresh herbs, it also packs a fragrant punch that elevates it far beyond your average dip.

The Benefits of Almonds in a Paleo Diet

Almonds are a Paleo pantry essential for good reason. They are naturally gluten-free, low in carbs, and packed with nutrients. Here’s why almonds are a perfect fit in this recipe:

Healthy fats: Almonds are rich in monounsaturated fats, which support heart health and help with satiety.
Protein: They provide a good plant-based protein source, ideal for those avoiding legumes.
Fibre: Aiding in digestion and helping to stabilise blood sugar levels.
Micronutrients: Including vitamin E, magnesium, and manganese.

When blended with fresh herbs, lemon juice, garlic, and olive oil, almonds take on a creamy consistency with a savoury, nutty base. The result? A spreadable dip that’s as delicious as it is nourishing.

Choosing Your Herbs

The real beauty of this recipe lies in its flexibility. While the base is almonds, olive oil, and lemon juice, the herbs you add will shape the overall flavour. You can keep it classic with parsley and chives, or get creative with basil, coriander, or even dill.

Some of our favourite combinations include:

Parsley and chive: Fresh, grassy, and beautifully balanced.
Coriander and mint: For a Middle Eastern-inspired twist.
Basil and lemon thyme: Perfect in summer with grilled vegetables or fish.
Dill and tarragon: A bolder, more aromatic blend that pairs well with seafood.

For a heartier, slightly spicier variation, you can even add in a touch of cumin or smoked paprika to the mix.

Tips for the Perfect Texture

The consistency of this almond pâté depends on how long you soak your almonds and how powerful your food processor or blender is. Soaking the almonds overnight in water helps soften them, making it easier to achieve a smooth and creamy texture. If you’re short on time, a quick soak in boiling water for an hour will do the trick, although overnight is preferred.

Here are a few tips to achieve the best texture:

Use raw, unsalted almonds for a neutral base flavour.
Soak the almonds for 8–12 hours and drain thoroughly before blending.
Add lemon juice gradually — this brightens the flavour and helps thin the mixture.
Drizzle in olive oil slowly while blending for a smoother, emulsified texture.

If your pâté turns out too thick, add a small amount of filtered water or more olive oil until it reaches your preferred consistency. Some people prefer it as a firm spread, while others like it more dip-like. It’s entirely up to you.

How to Serve Herby Almond Pâté

One of the best things about this pâté is how versatile it is. It’s equally at home as a dip on a grazing board or as a topping for roasted vegetables or grilled meat. Here are some serving suggestions to get you started:

Serve with crudités: Sliced cucumber, carrot, celery, or capsicum sticks work perfectly.
Spread on Paleo crackers: Great for a picnic, snack board, or light lunch.
Stuff into lettuce cups: Add shredded chicken or roast beef and roll up for a satisfying bite.
Pair with eggs: Add a dollop to your morning scrambled eggs or frittata.
Use as a dressing base: Loosen with water and drizzle over roasted veggies or grilled meat.

Storage and Meal Prep

This pâté keeps well in the fridge for 4 to 5 days in a sealed container. As it sits, the flavours develop and intensify, making it even more delicious the next day. It’s perfect for meal prep — make a batch on Sunday and enjoy it throughout the week as a flavourful addition to your meals and snacks.

You can also freeze it in small portions. Use silicone moulds or ice cube trays to freeze individual servings, then pop them out and store in a freezer-safe container. Defrost overnight in the fridge or for a few hours on the counter before serving.

Creative Variations to Try

Once you’ve tried the base version, feel free to experiment with variations. Here are some ideas to keep things interesting:

Roasted garlic: Swap raw garlic for roasted garlic to mellow the flavour and add depth.
Sun-dried tomato: Blend in a few oil-packed sun-dried tomatoes for a Mediterranean twist.
Olive tapenade-style: Add chopped olives and capers for a briny, umami hit.
Spiced almond pâté: Stir in ground cumin, coriander, and smoked paprika for a bold, warming variation.

Final Thoughts

This herby almond pâté is a fantastic addition to any Paleo menu. The combination of raw almonds and fresh herbs creates a nutritious and delicious dip that’s both versatile and easy to prepare. Whether served with veggies or enjoyed solo, this pâté is sure to impress.

With just a handful of ingredients, a blender or food processor, and a few minutes of prep, you can create a satisfying spread that’s rich in nutrients, free from inflammatory ingredients, and packed with flavour. Whether you're entertaining, meal prepping, or simply want a new go-to snack that fits your Paleo goals, this recipe is a must-try.

Have you tried making almond pâté before? Share your experiences and any variations you enjoy in the comments below — and finally — enjoy your pâté!

How to Season Cast Iron Cookware

If you were lucky enough to get your hands on a cast iron frying pan for Christmas this guide will tell you exactly how to season and look after it to make sure it does the job and lasts for a long time. If you haven’t got any cast iron cookware, it’s definitely worth looking out for second-hand. So long as it has no cracks or chips it will be as good as new once you clean and season it.

After having bought so many cheap pans, only for them to fall apart soon after, I’ve found cast iron so much more durable. They also distribute the heat really evenly, so they’re great to cook in. The other huge plus – is no Teflon. What happens to that stuff when it starts to flake off in your dinner…?

If you find everything sticks to your cast iron pan, you’ve probably not seasoned it properly.

How to season your cast iron cookware

Seasoning (also known as curing) just means filling up all the tiny holes and craters in the surface of the iron with grease/ oil to leave a smooth continuous non-stick surface.

If your pan isn’t non-stick, is rusty or hasn’t been seasoned yet, you’ll need to start by thoroughly cleaning the cast iron pan with a hot soapy water (this is fine to do before you season it, but not after).

I used lard to season my cast iron pan, but coconut oil should work well too. Firstly rub the oil all over the pan, but just lightly. Then rub off the oil with a paper towel.

Next, put the pan upside down in the oven (make sure you have a large tray on the bottom shelf to catch any drips). The oven will need to be at about 250 C (450F) and this stage will take about half an hour. Then, take the pan out of the oven and allow it to cool. You’ll want to repeat this process 3 or 4 times.

When you cook in your pan, you’re repeating this process, since the fats in your cooking will be continuing to fill any tiny holes in the surface again.

How to Clean Cast Iron After Each Use

Once your cast iron pan is properly seasoned, cleaning it becomes incredibly easy. In fact, cleaning it correctly is essential to maintaining that beautiful non-stick surface you've created. The key is to avoid soap and never soak your pan. Instead, clean it while it is still warm using hot water and a soft cloth or non-abrasive scrubber.

If there are bits stuck to the surface, try using coarse salt as a gentle abrasive. Sprinkle salt into the pan and scrub it with a damp paper towel or clean cloth. This will lift away food without damaging the seasoning layer.

Dry your pan thoroughly after cleaning to prevent any rust from forming. You can do this by placing it back on the stove over a low flame for a minute or two until all the moisture has evaporated. Once dry, add a tiny amount of oil to the surface, wipe off the excess with a paper towel, and store it away ready for next time.

What to Avoid With Cast Iron

There are a few things that can ruin a well-seasoned pan. Acidic foods like tomatoes or vinegar can strip away the seasoning if left to simmer for too long. While short cooking times may not do much harm, it's better to use another pot for long tomato-based stews or similar dishes.

Also avoid metal scourers, harsh dishwashing detergents, and the dishwasher. These will all damage the seasoning and can lead to rust, which then requires a full re seasoning process to recover.

Storing Your Cast Iron Cookware

When your cookware is not in use, store it in a dry place. If you stack other pots or pans on top, place a paper towel between them to protect the surface. This also helps absorb any residual moisture, further protecting your pan from rust.

Some people store their cast iron with the lid slightly ajar or place a small wooden spoon inside to allow air circulation. This prevents any trapped moisture that can lead to rust or a metallic smell.

Rescuing a Rusty Pan

If your cast iron has been neglected and shows signs of rust, don't panic. It can usually be saved with a bit of elbow grease. Start by scrubbing off the rust using steel wool or a metal brush until you reach clean, bare metal. Then, follow the same seasoning steps listed earlier to restore it to a non-stick finish.

In extreme cases, you can even use a self-cleaning oven cycle to strip everything off the pan. Just be aware that this method can be harsh and may not be recommended for all types of cast iron cookware. Always research your specific item if you're unsure.

Cooking Tips for Cast Iron

Because cast iron retains heat so well, it's perfect for searing meat, sautéing vegetables, and baking cornbread or frittatas. Heat it slowly to avoid cracking and always preheat before adding food to prevent sticking.

Try to use a bit more fat or oil the first few times you cook, especially if you've just seasoned the pan. As it builds up more layers, it will become increasingly non-stick, even for eggs or fish.

One often-overlooked benefit of cooking with cast iron is the small amount of iron that leaches into your food, which can be helpful if you're prone to low iron levels. It’s a simple, natural way to support your health without pills or supplements.

Why Cast Iron is Perfect for Paleo Cooking

For those following a Paleo lifestyle, cast iron is one of the best choices for cookware. Unlike modern non-stick pans, it contains no harmful chemicals or coatings that can leach into your food. It allows you to cook over high heat and develop incredible flavours and textures that align with ancestral cooking methods.

Whether you’re browning grass-fed steak, roasting sweet potato wedges, or preparing a hearty one-pan breakfast, cast iron is up to the task. It’s versatile, rugged, and once you’ve broken it in, incredibly easy to cook with.

Second-hand Cast Iron: A Hidden Treasure

If you're hunting for cast iron, don't overlook garage sales, op shops, or online marketplaces. Many older pans, especially those made decades ago, are of superior quality to newer models. Brands like Griswold and Wagner are especially sought after for their craftsmanship and smooth cooking surfaces.

Even if a second-hand pan looks terrible, as long as it isn’t cracked, it can often be restored to near-new condition. Cleaning, seasoning, and a little patience can turn a rusty old find into your new kitchen favourite.

The Long-Term Payoff

With proper care, your cast iron pan can last a lifetime — or longer. Many families pass down cast iron cookware through generations. Each time you use it, you build on its history and improve its cooking surface. Unlike disposable non-stick pans, it gets better with age.

So whether you're a seasoned Paleo chef or just getting started, investing time into maintaining your cast iron is well worth it. It’s more than just a pan — it’s a link to traditional cooking methods, a healthier choice for your family, and a reminder that the best things in the kitchen don’t come with a non-stick coating.

Do you cook with cast iron? How do you find it? Is this the method you use to season your cookware?

Stop Being a Fat Bitch

11 Comments

As someone who's struggled with weight loss, I was surprised to see the name of Lola Berry's new diet plan – “Stop Being a Fat B*tch”. Yes, you did read that correctly.

Whilst the intention was apparently noble, there was a huge back-lash. With people shocked that she'd chose such an emotive title. These comments summed up the reception of the name of her diet program:

Is this a joke? What the hell. This is horrible.

How about we teach never to call yourself ” a fat bitch ” – that'd be first mindset lesson in weight loss.

Oh my. As a psychotherapist that works specifically with women that are struggling with long term weight issues, I find this completely inappropriate and demeaning. If I REALLY try, I think I can just manage to glimpse where Lola is coming from but it is waaaaaay off the mark and will actually cause more harm than good. This is a classic example of why people need to stay within the boundaries of which they are qualified – I don't go giving nutritional advice so please leave the mindset stuff up to those of us that are qualified.

Wow, what a disappointment. In a time where orthorexia, fat shaming, weight stigmatism and eating disorders are on the rise, this title only serves to perpetuate all of those problems, regardless of the intention of the book. Utterly shocked.

Seriously? Isn't this encouraging people to call women struggling with weight issues a fat bitch? Disappointing. What about those struggling with auto-immune diseases that are overweight due to illness and need assistance in eating strategies to help with their healing? Are they a fat bitch because of their illness?

That's a horrible degrading title, I honestly thought you had more integrity than that. This is a career killer.

“Fat” women don't need any help with self hatred. We usually carry it around with us as a visible reminder. Bitch a word used by (primarily) males to shame and assert dominance over women who don't conform to society's ideal- it's not motivational, it's demeaning and petty.

I'm in shock!!! Lola Berry we are here to help rid the cultural definitions of what beauty is and to free women from this brainwashing so that they can be comfortable in their own skin, and be empowered to make what ever choices they want for themselves and that includes how they look and feel about themselves. Not re-affirm these ideals of the mainstream -which are only created in the first place to suppress the feminine. By doing so you are affirming that there is something wrong with “not fitting into the mainstream's definition of beauty” and as a result feeding the insecurities of women which is a seed set in our psyche by western media. I hope when you come to speak at a an inspirational women's event later this year that you choose to leave this thinking behind you, it does nothing but support the continual suppression of feminine.

As a nutritionist I really feel bad having looked up to you and admired you – you might have called yourself that horrible phrase but how about dropping that phrase from positive conscious thought – why emphasize it when it's so demeaning? As women we should be empowering each other – as nutritionists we should be inspiring and empowering people to make positive choices and sadly I think the title of your weight loss program misses the mark

It looks like the name is going to be changed, with Lola Berry apologising for the upset:

I'm really sorry the name of the eating plan has upset lots of people, that's not my intention at all. The whole point of it was to evoke a change in self talk, but I can see how it's too strong and I'm sorry for that. The content is all about changing your mindset to achieve your health goals. So, I would love you guys to name it. What would you like it to be called?

The Power — and Pitfalls — of Tough Love in Health Messaging

There’s no denying the name “Stop Being a Fat B*tch” was designed to provoke a reaction — and provoke it did. Whether you see it as an attempt at edgy motivation or a deeply problematic example of diet culture gone too far, the conversation it sparked reveals something important: words matter.

For many of us who have struggled with weight, body image, and self-worth, we’ve heard these words — or said them to ourselves — in moments of deep frustration. But hearing them as the title of a program? That feels different. It brings up questions about shame, self-talk, and the role of public figures in influencing how we view our bodies.

Lola Berry's quick apology and invitation for her community to rename the program shows an openness to feedback. That’s a positive step. But it’s also a reminder that weight loss should never be rooted in shame. Motivation doesn’t have to come wrapped in harsh language. It can come from support, honesty, accountability — and yes, even a bit of tough love — but with compassion at its core.

So what should the program have been called instead? “Strong Not Sorry”? “Real Talk Reset”? “Fuel Your Fierce”? What title would you have chosen?

Let me know in the comments — and share your thoughts. Was this just a marketing misstep, or a wake-up call about how we talk to ourselves and each other?

Rethinking the Language of Wellness and Weight Loss

In the world of nutrition, weight loss, and health transformation, language holds incredible power. For many people, the journey towards better health is not just physical — it’s deeply emotional and psychological. That's why the words we use — especially those promoted by public figures — matter more than ever.

The controversy around the now-retracted title “Stop Being a Fat B*tch” raises important questions about how we speak to ourselves, how health professionals motivate change, and whether shame has a place in wellness at all.

There’s a longstanding tradition in the health and fitness world of using “tough love” as a tool for motivation. Phrases like “no excuses,” “just do it,” or “suck it up” have been staples in gym walls and weight loss circles for decades. But there's a fine line between encouraging accountability and triggering shame. And for those who have struggled with their weight for years — often battling emotional eating, trauma, hormonal imbalances, or chronic illness — that line is razor thin.

Is Shame Ever a Motivator?

The short answer is: not sustainably.

Studies in psychology show that shame-based approaches may spark short-term action, but they rarely lead to long-term success. In fact, shame often backfires, making people feel worse about themselves, which can in turn lead to bingeing, hiding behaviours, or completely giving up on healthy habits.

Empowerment, on the other hand, fosters change rooted in self-respect. It’s the difference between “you’re not good enough until you lose weight” and “you deserve to feel strong, energised, and well — let’s work towards that together.”

That’s the crux of what upset so many people about Lola Berry’s original program name. While it may have been designed to mirror the internal dialogue some people have with themselves in private, using that language as a marketing tool publicly only serves to reinforce damaging narratives — particularly for women.

Mindset Matters in the Paleo Community

Within the Paleo community, mindset is already a huge part of the lifestyle. Many of us have rejected conventional wisdom around diet — embracing fat, dropping grains, and opting for real food. But we’ve also had to reframe how we think about our bodies, weight, and health.

A Paleo lifestyle isn’t about punishment or restriction. It’s about nourishment, strength, energy, and reconnecting with a way of eating that honours our biology. It’s about discovering what foods support you and learning how to live in alignment with that — which takes patience, trial and error, and a lot of self-kindness.

The backlash to Lola Berry’s program name is a good reminder: words should uplift, not diminish. Especially when it comes to helping people make long-term changes to improve their health.

If You're On a Weight Loss Journey…

If you're currently working towards weight loss, ask yourself:

Are your goals rooted in self-compassion, or self-criticism?
Do your daily habits support the person you want to become — not just how you want to look?
Are you surrounding yourself (online and offline) with voices that motivate you kindly?

If not, maybe it’s time for a reset. You don’t need a dramatic, shame-fuelled wake-up call. What you need is belief in yourself, a plan that honours your body’s needs, and a community that encourages your efforts — not one that ridicules them.

What Could the Program Have Been Named?

Words like Strong, Fierce, Resilient, Unapologetic, or Evolving carry just as much power — without the baggage. A title like Fuel Your Fierce, Worthy Wellness, or The Reset Method could inspire transformation without shame.

Maybe this misstep opens the door to better conversations in the wellness industry. Maybe it challenges brands to think deeply before they speak. And maybe — just maybe — it reminds all of us that health journeys are hard enough without having to fight the weight of harmful language too.

soybean oil hiding ingredients vegetable PUFA fat paleo diet canola

The Hidden Dangers of Soybean Oil

1 Comment

If you read the ingredients labels, you’ll have noticed soybean oil is hiding everywhere. Sometimes, you might even see it in a “partially hydrogenated” form, or listed as “may contain canola oil and/ or soybean oil” – as if it’s of no importance what you’re actually consuming. I’ve written before about the problem with soy, but soybean oil is another level.

Soybean oil is high in linoleic acid, as the fatty acid break-down of soybean oil is highly skewed towards PUFA’s (poly-unsaturated fatty acids) – not a healthy ratio and unstable at high heats. On top of this it is commonly genetically modified and highly processed. In other words to be avoided.

The problem is soybean oil is everywhere – and for some reason I’ve noticed it in far more foods in Australia that I did living in the UK. For example, the exact same product, Heinz Salad Cream contains Soybean oil in Australia – and not in the UK version:

Australian Heinz Salad Cream Ingredients:

Soya Bean Oil [Protected with Antioxidant (319)], White Vinegar, Sugar, Egg Yolk, Salt, Mustard, Food Acid (270), Stabiliser (412), Colours (171, 101), Herb Extract.

UK Heinz Salad Cream Ingredients:

Spirit Vinegar, Rapeseed Oil (25%), Water, Sugar, Mustard, Pasteurised Egg Yolks (3%), Modified Cornflour, Salt, Stabilisers – Guar Gum and Xanthan Gum, Colour – Riboflavin.

OK so neither have good ingredients, but it’s interesting how they are so different between the two countries. So different that they’re a completely different product. My salad cream tip? Avoid Heinz and make your own easy paleo mayonnaise.

Where else is Soybean oil hiding?

I’ve also seen it in:

Vinaigrettes/ salad dressings
Mayonnaise
Sauces
Hummus
Crackers

Some brands such as Paul Newman’s seem to use Soybean oil across almost all of their products.
If you’re committed to a Paleo lifestyle, learning how to spot harmful ingredients is an essential part of protecting your health. Soybean oil in particular is an ingredient to keep an eye out for, as it can be surprisingly sneaky in its appearances.

The rise of soybean oil in Australian products

Soybean oil has become the oil of choice for many manufacturers in Australia, thanks to its low cost and long shelf life. However, unlike natural fats from animals or fruits, soybean oil undergoes extensive processing. It’s often extracted using chemical solvents such as hexane, then refined, bleached, and deodorised — none of which are steps you’d consider remotely natural.

Even worse, much of the soybean oil used in food products is derived from genetically modified soybeans. In Australia, GM labelling is not required if the altered genetic material is no longer detectable in the final product — which means oils are often unlabelled despite their GM origin.

Health impacts of excess linoleic acid

The high concentration of linoleic acid (an omega-6 fatty acid) in soybean oil may cause imbalances in the body. While omega-6 is essential in small amounts, modern diets tend to be disproportionately rich in it, especially when consuming processed foods. This imbalance can contribute to inflammation, oxidative stress, and even chronic conditions like obesity and metabolic syndrome.

In traditional Paleo eating, we aim to mimic the ancestral ratio of omega-3 to omega-6, which is estimated to be close to 1:1. Modern Western diets, however, often have ratios of 20:1 or more — largely due to industrial seed oils like soybean oil.

Misleading labelling and deceptive marketing

One of the most frustrating aspects of avoiding soybean oil is how often it is disguised on labels. You’ll see terms like “vegetable oil,” “blended oils,” or even “natural oil blend,” all of which could mean soybean oil. Sometimes it’s listed as “may contain canola and/or soybean oil,” offering no clarity on what’s actually in the product.

Manufacturers are allowed to get away with these vague descriptions because the law permits grouped labelling for similar ingredients. This might make life easier for the manufacturer, but it leaves consumers completely in the dark.

Homemade alternatives for Paleo peace of mind

One of the best things you can do is take control of your ingredients and make your own staples. Not only do you avoid hidden seed oils, but you also cut out other nasties like preservatives, gums, and thickeners.

Here are a few easy swaps:

Mayonnaise: Use free-range eggs, olive oil or macadamia oil, lemon juice, and mustard powder. You can make a fresh batch in under 5 minutes with a stick blender.
Salad dressing: Combine extra virgin olive oil with apple cider vinegar, a touch of mustard, herbs, and garlic for a zesty dressing that’s free from seed oils.
Hummus-style dip: Try using zucchini or cauliflower in place of chickpeas, and blend with tahini, garlic, olive oil, and lemon juice.

Fast food and takeaway traps

Eating out or grabbing takeaway is often a minefield when it comes to hidden seed oils. From salad dressings to grilled meats and even scrambled eggs, soybean oil is frequently used behind the scenes.

When dining out, don’t be afraid to ask questions:

What oil is used for cooking or dressings?
Can you have your food prepared in butter, olive oil, or without added fats?

The more people ask, the more awareness spreads — and restaurants are more likely to offer alternatives when they realise customers care.

Is organic any safer?

Many people assume that organic automatically means better. While this is true in many respects, organic soybean oil is still soybean oil. It’s still rich in omega-6, and it’s still processed. The only difference is that the soybeans were not sprayed with synthetic pesticides or grown from GM seeds.

For optimal health, even organic seed oils should be avoided on a Paleo diet.

Other names soybean oil may appear under

It’s worth noting that soybean oil may appear under different aliases depending on the product and manufacturer. Keep your eyes peeled for these alternatives:

Vegetable oil (unless otherwise specified)
Lecithin (typically used as an emulsifier)
Hydrogenated or partially hydrogenated soybean oil
Glycine max oil (the Latin name for soybean)

Reading labels carefully and understanding ingredient aliases is one of the most powerful tools you have when shopping.

The bottom line: empower your food choices

Avoiding soybean oil isn’t about perfection — it’s about awareness and making informed choices. When you take the time to read ingredient labels, understand the implications of different oils, and make your own staples at home, you reclaim control over your health and wellbeing.

Every time you choose a better alternative, you cast a vote for a different kind of food industry — one that values real ingredients, transparency, and nourishment.

Have you spotted soybean oil in any surprising places? What changes have you made to eliminate it from your pantry? I’d love to hear your thoughts and discoveries in the comments below.

So the moral of the story is – check the ingredients carefully – and if you can’t find a good version – make your own!

10 (and a Half) Ways to Add More Fat to Your Diet paleo diet LCHF low carb high fat-min

Smart Ways to Add More Healthy Fat to Your Paleo Diet

3 Comments

A big factor in my own weight loss and controlling my hunger has been increasing my fat intake. I find that when I eat more fat, I am full for far longer, don’t feel hungry, feel more energetic and have much better weight loss results.

So many foods are actually high in protein, not fat. As excess protein is converted into glucose, I'm careful to not eat more protein than I need to – which makes it even more important to increase fat intake.

Exactly how do you add more fat to your diet?

Dairy is a popular source of fat, so a key factor is how well you tolerate fat. You may be better on a strict Paleo diet, with no dairy – or on a lacto-Paleo (or Primal diet), which allows the inclusion of dairy. Weston A Price is also an approach which includes dairy. Instead of being strict about it for the sake of being strict, I think it’s far more important to learn how your body tolerates (or does not tolerate) dairy. I used to avoid all forms of dairy, recently however, I've been experimenting with dairy, specifically butter, which I’ve been eating with most of my meals. If you do decide to have dairy, make sure it’s good quality, perhaps you can have raw dairy, where you live.

Top 10 ½ ways to add more fat to your diet:

1. Avocados

Avocados are a great source of fat – and very versatile. You can eat them on their own with a spoon, or sliced up alongside your dinner. Or you can get inventive and cook a curry with avocado, or even make a smoothie or mousse with avocado.

2. Coconut Oil

Coconut oil is such a good oil – and being stable at high temperatures, great to cook with. When you cook in coconut oil, be generous with your serving – and if you've cooked meat for example, pour the remaining oil over the meat before you serve it.

3. Coconut Milk

If you like the taste, coconut milk or cream is a good base for many meals and smoothies. In fact, coconut is a great source of fat generally, get some coconut flakes to snack on!

4. Animal Fats

Perhaps the best fat sources, lard, tallow, mutton fat, bacon fat and even goose fat (though careful with the omega ratio) are great to cook in.

5. Butter (and ghee)

Butter is my current favourite. I add a generous wedge of butter to all of my vegetables just before I serve them. Many of the nutritional goodness of vegetables is fat soluble, so adding fat to your veggies is a good way of making sure you get the maximum nutritious benefit. Butter can be added to almost anything – and it tastes great.

6. Olive Oil

Whilst I wouldn't cook with it, olive oil is fantastic to dress a salad in. Sprinkle on a few nuts, add a boiled egg, some meat, avocado and perhaps some cheese and you can make a big improvement to the fat content of a salad.

7. Pork Crackling

Not only does pork rind taste great, it’s another good source of fat. A word of caution though – it’s really important with pork to ensure it’s high quality – ideally pasture raised and organic.

8. Eggs

Eggs are a great fat (and protein) source. Just make sure you eat the yolk! If I make cauliflower rice I often stir in an egg just before I finish cooking it as a hidden boost.

9. Bones

Ok, so I'm not suggesting chewing on bones, but some good quality grass-fed bones make a great bone broth full of good fat.

10. Nuts

Whilst you have to be careful with nuts as they can have a poor Omega 3/ Omega 6 ratio – and they can be easy to over indulge in – they are a great fat source. I prepare a small serving of nuts to take to work with me, making sure I have a good mix to ensure I get the different nutritional benefit each type gives.

10 ½. Nut Butters

On a similar thread, nut butters such as almond, cashew and macadamia are also good, with the same note of caution about the Omega balance.

I’d love to hear your views on eating more fat. How much fat would you estimate you eat, and what are your top sources?

Why Adding More Fat to Your Paleo Diet Matters

When you're following a Paleo or LCHF (Low Carb High Fat) lifestyle, increasing your fat intake isn't just allowed — it's encouraged. Fat is a dense source of energy that helps keep you full, supports brain function, and allows for better absorption of fat-soluble vitamins like A, D, E and K. Many people transitioning from a standard low-fat or high-carb diet find that adding more healthy fat can be a game-changer for energy levels, mood, and even weight loss.

But not all fats are created equal. That’s why focusing on nutrient-dense, whole-food sources of fat — like avocado, coconut oil, ghee, eggs, and fatty cuts of pasture-raised meat — aligns perfectly with the Paleo template.

The trick is to make small, intentional changes to each meal. Instead of trying to add a huge portion of fat all at once, think about layering it in: drizzle olive oil over roasted veggies, cook your breakfast in bacon fat, or stir some coconut milk into your post-workout smoothie. These simple shifts can make a big difference over time.

If you’re not used to a higher fat intake, build up slowly and observe how your body responds. Everyone’s tolerance and optimal levels vary — and that’s completely fine. Remember, this way of eating is about nourishing your body in a way that feels sustainable.

Are you eating enough fat on your Paleo diet? Let me know your favourite sources of healthy fat in the comments below — I’d love to try some new ideas.

Fat Isn’t the Enemy — It’s a Paleo Superpower

One of the biggest mindset shifts when going Paleo is learning to embrace fat as a friend, not a foe. For many Australians following a low-carb or ancestral diet, adding more healthy fats isn’t just about flavour — it’s about satiety, stable energy, better focus, and even improved results with fat loss and hormone health.

The key is quality over quantity. Choosing fats from grass-fed animals, wild-caught fish, unrefined oils, and whole food sources like avocado and nuts gives your body the fuel it needs — without the inflammatory load of processed seed oils or trans fats.

If you’ve been wary of increasing your fat intake, try easing it in: sauté veg in ghee, top your salad with olive oil and crushed walnuts, or blend MCT oil into your morning brew. You might be surprised just how much better you feel.

What are your go-to ways to add fat to your meals? Drop your favourites in the comments — I’d love to discover some new ideas from the community.

Coconut Oil Spray – What’s The Point?

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Initially I was really impressed when I saw Coconut Oil Spray for the first time in Coles, my local grocery store.

But on reflection, Coconut Oil spray seems to be a bit of an oxymoron, don’t you think?

Why Spray Cans?

Spray cans of cooking oil became popular to enable the low-fat brigade to cook in as little oil as possible. The spray tin enables you to coat the bottom of the pan, using far less oil than you’d use if you poured it in. But we've moved on from low-fat, haven’t we? Chances are, given that you’re reading this blog, you’re careful to incorporate decent amounts of fat in your diet. Coconut oil is probably the most popular cooking oil amongst those who follow a Paleo diet. Most of my Paleo friends will use generous amounts of coconut oil in their cooking – and then pour the oil from the pan onto their plate when they've finished. You can’t so this with a spray can of coconut oil!

Added Ingredients?

The ingredients also include butane and propane which are obviously required to enable to spray mechanism to work – but I wonder if this has any impact on the oil – and whether there is any residue in the oil when it makes it onto your plate? Another reason I’d prefer to spoon my pure coconut oil straight into the pan, and not take the chance that any of the propellants come into contact with my food. The cans are also highly flammable, another plus for the humble jar of coconut oil!

Who Buys It?

I find it odd that this particular store only stocks the spray and not the oil in normal jar form (my other local supermarket, Woolworths, stocks jars of coconut oil, but not the spray, which is far more useful). Given the choice, I'm sure almost everyone would opt for a jar of coconut oil, rather than the spray?

I can’t really see who the coconut oil spray is aimed at. Compared to the nasty seed oil sprays, it’s far higher in fat (this is a good thing); surely the conventional wisdom junkies would steer clear? And of course those of us in the know about coconut oil would find the small delivery of coconut oil frustrating? So who is it for? Answers in the comments, if you can offer some suggestions…

I can see that the can is convenient – but a jar of coconut oil and a spoon is hardly inconvenient?

Would you use Coconut Oil in spray form? I’d also be interested to read your comments (below) as to whether coconut spray is widely available where you live too?

Why I Propose a No-Fat Paleo Diet

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I propose a Paleo style diet, based on a Zero Fat, Low Carbohydrate, Moderate Protein and High Lipid intake, when compared to a SAD diet.

I think it’s time to replace the word “Fat”, when discussing dietary fat, with the word “Lipid”. A straight swap. Find. Replace all.

Despite the increasing understanding of the importance of dietary fat, so many people are still afraid of it. They would rather have margarine with 20 ingredients they can’t pronounce (never mind procure) – rather than butter. They would rather have breakfast of 97% fat-free cereal, swimming in skim low-fat milk – instead of bacon and eggs. They will only eat the leanest cuts of meat (with all visible fat trimmed of) in a wholegrain sandwich – rather than meat and vegetables.

When people talk about fatty foods, the word fat is usually spat out with contempt. An avocado is not the image that comes to the mind of the average person, on hearing the term “fatty foods”.

Sadly the word “fat” immediately conjures up images of excessive body fat, rather than fat of the dietary variety. Someone overweight is refered to as “fat”, not “carbohydrate overburdened”. This negative connotation is, of course, going to make people think twice about consuming more fat in their diet. If people are reluctant to consume more fat it’s going to be harder to encourage them to reduce refined carbs and make safe, sensible dietary choices.

What if we were to rename dietary fat? What if all of the nutritional labels had to change? What if the word fat only related to body fat from this point forwards?

Nutritional labels could detail the triglyceride, glycerol and fatty acid components of food products, with not a single reference to “fat”. Or quite simply the word “Fat” could be replaced with the word “Lipid”. Fat could even be called Steve – I don’t think the actual name matters – what matters is that it is no longer called fat, with all of the negative associations that brings.

Whilst I and most of the people reading this are interested in nutrition, most people just aren’t interested and probably never will be. But these are often the very people who need to change how they eat. They need to understand it’s the refined carbohydrates making them fat and ill, not the dietary fat. To go a step further and make these people realise how essential a good fat intake is to their body, is likely to be a step too far.

If you ask the general public to play a word association game, starting with the word fat, how many would come up with words like health, brain function and energy? I think the words more likely to be associated with fat, are along the lines of overweight, unhealthy and ill. Associations like this do nothing to encourage people to increase their healthy fat intake – and decrease their carbohydrate intake.

I think people would react a lot more positively to advice to increase their lipid consumption, than they do when told to increase their fat consumption. Perhaps with the word fat completely banished, the fear of fat will start to dissolve.

Entire countries have been renamed in the past. Is it really inconceivable to change the term we use to refer to dietary fat?

Do you think changing the word for dietary fat would help to remove the resistance to consuming it? Which word would you choose to replace “fat” with?

Rethinking the Role of Fat in a Paleo Diet

The fear of fat has been deeply ingrained in the public mindset for decades. From the low-fat craze of the 1980s to the food pyramid that told us to base our diets on grains and avoid saturated fat, mainstream nutrition advice has long vilified fat — and we've paid the price. Chronic disease, insulin resistance, hormonal issues, and obesity are more rampant than ever.

Within the Paleo community, we’ve already rejected many of these outdated ideas. We understand that fat — or rather, lipid — plays a crucial role in everything from hormone production and brain health to nutrient absorption and cellular function. But the terminology itself might still be a sticking point for the broader population. Maybe it’s time for a linguistic rebrand.

Why Language Shapes Behaviour

Words matter. They shape public perception, influence emotion, and ultimately drive behaviour. The word fat doesn’t just refer to dietary macronutrients — it’s also an insult, a body type, and a fear. That dual meaning makes it harder to have constructive conversations about healthy fats like avocado, grass-fed butter, ghee, coconut oil, tallow, or fatty fish.

Contrast that with the word lipid — a more scientific, neutral term. It doesn’t come loaded with judgement or cultural baggage. When we talk about lipids in the context of brain development, cell membranes, or the nervous system, we’re engaging with fat in a way that’s about function, not fear.

Lipids vs. Carbohydrates: The Real Villain

If the general public began to associate excessive weight gain with excess carbohydrates, particularly processed grains and sugars, rather than fat, we’d likely see a shift in dietary habits. That shift is already happening in the Paleo, primal, and keto communities, but it needs to go mainstream.

What if food labels stopped listing Total Fat and instead listed Total Lipid Content? What if public health messaging spoke about lipid balance rather than low-fat choices? We might finally start to reverse the decades of misinformation.

Practical Steps to Embrace Lipids in Your Paleo Lifestyle

For those still unsure about how to incorporate more healthy fats (lipids) into a real food lifestyle, here are a few ideas:

Cook with saturated fats like tallow, duck fat, or coconut oil, especially for high-heat cooking.
Add avocado or olives to salads and meals for a plant-based fat boost.
Make bone broth using fatty cuts like oxtail or marrow bones — rich in flavour and nourishing lipids.
Choose fatty cuts of meat over lean when possible — they’re more satiating and nutrient-dense.
Don’t discard the egg yolks — they’re loaded with choline and healthy cholesterol.

And of course, don’t fear real butter. Especially if it’s from grass-fed cows, butter is rich in vitamin K2, butyrate, and healthy saturated fats.

It’s Time to Leave “Fat Phobia” Behind

The real issue isn’t fat — it’s misunderstanding. Changing the language from fat to lipid may not seem like much, but if it can help more people embrace ancestral nutrition and reject ultra-processed, low-fat, high-carb “health” foods, it’s a shift worth making.

As the Paleo movement continues to grow, we have a unique opportunity to change not just how people eat — but how they talk about what they eat. Let’s lead the way in flipping the narrative on fat and remind the world that lipids are not the enemy.

What do you think — would renaming dietary fat to “lipid” make a difference? What’s your favourite source of healthy fat (or lipid)? Drop a comment below — let’s start a new conversation.

Is a fat tax coming to Australia New Zealand-min

Is a “Fat Tax” Coming to Australia and New Zealand?

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With Denmark having just been the first country to introduce a “Fat Tax”, the online community has been awash with criticism. Will governments in Australia and New Zealand impose similar legislation onto us in the future?

What’s happening in Denmark?

Denmark already had additional taxes on sugar, chocolate and soft drinks, but they have just introduced a tax on saturated fat. A tax of 16 kroner ($2.95 AUD/ $3.72 NZD) per kilo of saturated fat, where the product contains over 2.3% fat, will be passed onto the consumer. This would add about 50 cents AUD to the price of a pack of butter. So if my calculations are correct, that would add on about $2.50 AUD to the one litre tin of coconut oil I bought last week – but under 30 cents AUD to the same volume of cheap, nasty vegetable oil? The calculation sounds overly complex and it based on the fat used in creating a product, rather than the percentage fat in the final product. This sounds like a recipe for Frankenfoods, rather than whole, unprocessed foods…

The motives of Denmark, which are to increase the countries average life expectancy, may be honourable. However, their execution is based solely on the incorrect lipid hypothesis; despite it now becoming more widely accepted that saturated fat is not the cause of obesity and heart disease.

I also have serious concerns about a government deciding what we should or should not eat. Where people have access to health information and resources it should be their choice what they eat. This is even more imperative where the government in question is basing their health views on incorrect, outdated fads such as the lipid hypothesis. Such a fat tax penalises eating a healthy Paleo diet, despite this being, what I would consider, the healthiest diet going.

Would a “Fat Tax” target the right fats?

What about Australia?

With 60% of Australian adults and 40% of children being classed as obese, the “Obesity Policy Coalition” is lobbying for a “fat tax”, using the proceeds gained from “unhealthy” foods to subsidise “healthy” foods. I've found it very hard to get to the bottom of what this coalition considers “unhealthy” foods, but have written to them to ask them to clarify this (I'll keep you updated if I get a response). Looking on their site however, I fear they subscribe to the lipid hypothesis – which may mean they would endorse taxing on a similar basis to Denmark.

A proposal was bought to the Australian government in 2009 by the “National Preventative Health Taskforce” calling for a tax on “unhealthy foods” (again, I've not been able to see exactly what they define as “unhealthy” in this context). This was not responded to by the government. Indeed the federal health minister Nicola Roxon has recently said that the government are putting their efforts into tackling obesity using methods other than administration. Hopefully this means no “fat tax” in Australia in the near future.

And New Zealand?

The “Food Industry Group of New Zealand” last week spoke out on the new tax in Denmark, saying it is very unlikely to have any positive effects on obesity levels. They feel the tax will make food more expensive and could actually put health of children and elderly at risk. They will not be recommending a similar fat tax in New Zealand.

So it looks like in this part of the world, we’ll continue to be free to make our own food choices. I'm interested to see how the new tax is received in Denmark and how it changes the eating habits and health of the nation.

What do you think? Should government dictate what we eat, using taxes? Would a tax on all foods that aren't Paleo be justified?

Should Governments Tax What We Eat?

While the idea of a fat tax may come from a desire to improve public health, it raises serious concerns — especially for those of us following a whole food, Paleo lifestyle. When policies are based on outdated nutrition science, like the lipid hypothesis, there’s a real risk that foods rich in healthy fats (think butter, coconut oil, and grass-fed meat) could be unfairly penalised — while ultra-processed, low-fat, high-sugar alternatives are left untouched.

In Australia and New Zealand, the discussion around fat taxes continues to surface, particularly as obesity rates climb. But instead of blanket taxes, perhaps what we really need is better education, clearer food labelling, and support for accessing nutrient-dense, unprocessed foods — not punishment for making informed, ancestral-based choices.

What’s your take? Would a fat tax change the way you eat, or how you shop? Do you think governments should have a say in our food choices at all? I’d love to hear your thoughts in the comments.

Rethinking Public Health: Education vs. Legislation

The debate over a so-called “fat tax” highlights a deeper issue: should governments attempt to legislate health outcomes through taxation, or should the focus instead be on education and empowerment? For many Australians following a Paleo or whole foods lifestyle, the concern isn’t just about higher prices — it’s about the unintended consequences of using outdated nutritional models to guide public policy.

For decades, dietary guidelines have been rooted in the belief that saturated fat is dangerous — despite growing evidence suggesting otherwise. If taxes are based on these old assumptions, nutrient-dense staples like coconut oil, pastured butter, and grass-fed meat could become more expensive, while highly processed “low-fat” alternatives — often loaded with sugar, seed oils, and preservatives — are overlooked.

It’s easy to understand the appeal of simple solutions like taxing so-called “bad” foods. With obesity and chronic illness rising, action feels urgent. But are these policies truly effective? Evidence from Denmark and similar trials suggests otherwise. Short-term behaviour change is rare, while long-term shifts in eating habits are better achieved through transparency, affordability of real food, and clear education on nutrition.

The Paleo Perspective: Real Food Isn’t the Enemy

For those of us who follow a Paleo diet, rich in high-quality animal fats, seafood, vegetables, and minimally processed ingredients, the prospect of being penalised for choosing traditional, whole foods is both frustrating and illogical. We don’t need more barriers to buying nourishing staples like pastured eggs, grass-fed beef, and wild-caught seafood — we need support.

Instead of taxing the average family’s grocery trolley, why not:

Remove GST from fresh produce, meat, and unprocessed pantry staples
Offer incentives for farmers and producers to grow real, organic food
Fund public awareness campaigns that clearly explain the damage caused by ultra-processed food and refined seed oils
Support school programs that teach basic cooking skills and nutritional literacy
Encourage local councils to back farmers markets and community gardens

Taxing Fat But Not Sugar? The Flawed Logic

Another major flaw in these proposed taxes is inconsistency. Why are some naturally occurring fats targeted, while refined carbohydrates and sugar-laden processed foods are not? It’s possible to buy fat-free, sugar-packed breakfast cereal and avoid a tax — while being penalised for choosing grass-fed butter. It just doesn’t make sense.

A truly health-focused policy should encourage people to eat foods with recognisable ingredients. That means whole vegetables, good fats, clean protein, and avoiding things that come in a packet with a long list of additives. Paleo eaters already do this — but they often pay more to do so.

Food Freedom vs. Food Fear

Food choices are deeply personal. Whether someone is eating Paleo, vegetarian, carnivore, or anything in between, decisions should be based on informed consent — not fear of government-imposed penalties. A fat tax doesn’t educate people about what to eat; it simply adds confusion and financial burden.

What we need is not more control over our shopping baskets — but more autonomy, backed by accurate science and better access to the right foods. The best public health outcomes don’t come from forcing change through taxation. They come from empowering individuals to understand their bodies, access clean food, and make consistent, confident decisions that align with their health goals.

Conventional wisdom bad advice paleo diet primal-min

More Health Advice/ Conventional Wisdom

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Another gem from my afternoon of reading “health” magazines in all of their Conventional Wisdom glory. This one was in the October issue of “The Australian Healthy Food Guide”, in an article all about fat.

Choose a canola, sunflower or olive oil reduced fat table spread instead of butter

This sounds very similar to the advice in yesterdays post, based on an irrational fear of saturated fat.

When cooking, use spray oil wherever possible

I’ve not seen spray coconut oil, so can only assume they must mean spray “vegetable” oils. The whole reason for spraying is to use less fat. In that respect I guess it’s better to use less vegetable oil – but none would be a much bigger health improvement.

For salad dressings, choose a vegetable or seed oil such as canola, sunflower, olive, soybean, sesame or peanut

+1 point for the olive oil. But I’d personally rather have my salad undressed – with a serving of meat & an avocado to make sure I got some good fat with my lunch. As for putting soybean oil on my salad – what a horrible thought – don’t do it!

Choose low-fat varieties of foods whenever possible

Instead of natural, whole foods, with no added or altered ingredients, go for Franken foods instead!?

Choose reduced-fat or skim dairy foods

Fat soluble vitamins in the dairy can’t be absorbed, without the fat. Also without the fat, the sugar content is proportionally higher – increasing the insulin effect. Not to mention the fact fat is not the villain?

Fat is essential for so many functions. It is a great energy source, without the crash and burn of relying on carbohydrates for energy. I wonder how many more years it will take before health magazines catch up? Will they actually tell us to increase our intake of good fats and give up the grains? One day?

Why the War on Fat Is Misguided

It’s fascinating — and frustrating — to see how deeply the fear of fat is embedded in mainstream dietary advice. Decades of messaging from conventional health authorities have conditioned many of us to associate fat with disease, weight gain, and poor health outcomes. But the tide is turning. More research is surfacing to validate what the Paleo community has known all along: quality fats are essential, and vilifying them has done more harm than good.

Rather than reducing fat across the board, we should be scrutinising the type and source of fat we consume. Wholefood-based fats, as found in avocados, grass-fed meats, pastured eggs, and cold-pressed oils, nourish the body and support everything from brain health to hormone production.

Decoding the “Healthy” Spreads Myth

Let’s talk about margarine and “reduced fat spreads.” Despite the health halo they’ve worn since the 1980s, these products are typically the result of intensive processing involving chemical solvents, high heat, and artificial additives. Compare this to a slab of butter from pastured cows, which is minimally processed and naturally rich in fat-soluble vitamins A, D, E and K.

Modern spreads may contain less saturated fat, but they’re often packed with omega-6-laden seed oils like sunflower and canola, which can contribute to inflammation when consumed in excess. If heart health is the goal, cutting these inflammatory oils is a better start than switching from butter to a plastic tub of yellow goop.

The Spray Oil Illusion

The advice to “use spray oil wherever possible” sounds logical from a calorie-counting perspective. Less oil, fewer kilojoules, right? But this tip misses the point entirely for those eating a Paleo or ancestral diet. Fat isn’t the enemy. In fact, including quality fats is what stabilises energy, supports metabolism and encourages satiety — all essential for a sustainable and healthy lifestyle.

Spray oils, often based on canola or blended vegetable oils, also carry propellants and preservatives. You’re far better off investing in a good-quality oil dispenser and using extra virgin olive oil or melted ghee to cook with intention — not fear.

Let’s Rethink Salad Dressings

The recommendation to pour industrial seed oils over your salad is perhaps one of the worst offenders in the guide. Soybean oil, for instance, is highly refined and often genetically modified. It’s also rich in omega-6 fatty acids, which are already overrepresented in the modern diet and contribute to systemic inflammation when unbalanced with omega-3s.

A simple Paleo-friendly dressing of olive oil and lemon juice not only enhances flavour but also provides bioavailable nutrients. Even better — top your salad with oily fish like sardines or salmon, a sliced avocado, or a handful of crushed walnuts for nutrient-rich fats that support overall wellness.

Low-Fat and Skim Dairy: A Nutritional Miss

Low-fat dairy continues to be promoted in mainstream nutrition — yet stripping dairy of its fat alters the entire nutritional profile. Fat helps slow down the absorption of lactose (milk sugar), which means it has a gentler impact on blood sugar. Removing it leads to a product with a higher glycaemic index and reduced satiety.

Furthermore, the fat in full-fat dairy plays a crucial role in the absorption of its naturally occurring fat-soluble vitamins. Calcium, often cited as the key benefit of dairy, is better absorbed in the presence of these vitamins — particularly vitamin D. It’s ironic that the very nutrients people are trying to get from dairy become harder to access when the fat is removed.

Why Fat Matters on a Paleo Diet

The Paleo lifestyle encourages an abundance of healthy fats from ancestral sources. Not only does this help stabilise energy, but it also supports vital functions such as:

Hormone production: Many hormones, including oestrogen and testosterone, are synthesised from cholesterol and fat.
Brain health: The brain is over 60% fat and relies on dietary fat — especially omega-3s — for optimal function.
Cell membrane integrity: Every cell in the body has a membrane made largely of fat.
Vitamin absorption: Vitamins A, D, E and K are fat-soluble and require dietary fat to be absorbed efficiently.

Instead of fearing fat, the conversation should shift to educating people about how to incorporate high-quality sources like grass-fed tallow, duck fat, coconut oil, and wild fish into their meals.

Breaking Up With Conventional Wisdom

When you look critically at mainstream advice, it becomes clear how much of it is rooted in outdated science, industry influence, and a fear-driven culture around food. The blanket push for low-fat everything has coincided with rising rates of obesity, diabetes and chronic illness — suggesting it may not be the solution we once thought it was.

Instead, by embracing whole, unprocessed foods and including quality fats in our diet, we can reclaim our health and break the cycle of dietary confusion. This doesn’t mean eating fat blindly — it means choosing fats that come from nature, not a factory.

How to Introduce More Good Fat Into Your Day

If you’re still getting comfortable with the idea of eating more fat, try starting with a few simple swaps:

Use full-fat coconut milk in your morning smoothie instead of skim milk or almond milk.
Top your meals with sliced avocado or a spoonful of tahini.
Add a pat of grass-fed butter or ghee to your steamed veggies.
Snack on olives or a boiled egg instead of low-fat yoghurt.

These are small changes that can significantly impact your energy, hunger levels, and satisfaction after meals.

Final Thought: It’s Time to Trust Real Food

It may take years before mainstream publications fully correct the messaging around fat. But as more people experience the benefits of a higher-fat, real-food-based approach, the momentum will grow. Until then, continue to question the advice handed down by conventional outlets and instead look to what your body tells you — fullness, clarity, strength, and stable energy are often the best indicators of a diet that’s working for you.

Ditch the sprays, the skim and the spreads. Real fat, in its natural form, has always been part of a healthy human diet.

Margarine or Butter paleo diet primal health nutrition-min

Margarine or Butter? Seriously?

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I couldn't help myself. I read through October's Issue of “Good Health” magazine today. Our ideas on what constitutes good health couldn't be much further apart.

I thought conventional wisdom was starting to come round to realising that natural, animal fat maybe isn't so bad after all. Clearly not.

So, let's compare the ingredients: –

Butter

Cream

Margarine (this example is Flora)

Water
vegetable oils (including sunflower oil) (so other vegetable oils are also in the mix, with a high omega 6 ratio)
plant sterol esters (12.5%) (this is an additive that reduces cholesterol, but interferes with absorption of fat soluble vitamins & hormones)
modified tapioca starch, salt (1.0%) (this is a chemically altered thickener)
buttermilk
Emulsifiers: Mono- and diglycerides of fatty acids, sunflower lecithin
Preservative: Potassium sorbate, citric acid, vitamin E, flavouring (often synthetic chemicals), vitamin B6, folic acid
Colour: Beta carotene, Vitamins A, D and B12

So, this article specifically mentions trans fats. Well, as Julianne Taylor clearly explains, “trans fat free” margarine doesn't sound too great either. And as for the trans fat in butter – natural trans fats are created in the stomachs of ruminants (like cows) – and have a completely different fatty acid profile to trans fats found in artificial foods. A lot of evidence suggests that these natural trans fats may actually be beneficial.

The Real Food Argument: Why Butter Still Wins

After comparing the minimalist ingredients of butter with the lengthy, chemical-laden list in margarine, the choice becomes glaringly obvious. Butter is a real, whole food. Margarine, on the other hand, is a synthetic product engineered to mimic something natural — and not very successfully at that.

What’s often overlooked in mainstream advice is that real food doesn’t need a health claim. Butter doesn’t come with flashy packaging or boast cholesterol-lowering promises — it simply nourishes. And unlike margarine, which is manufactured using industrial seed oils, butter comes from cream that has been churned, traditionally from pastured, grass-fed cows. No solvents, no mystery additives — just a natural fat that has been part of the human diet for thousands of years.

The Trouble With Plant Sterols

One of the most celebrated features of many margarine brands is the inclusion of plant sterol esters. These are promoted as heart-healthy due to their ability to lower LDL cholesterol. But here’s the catch: reducing cholesterol isn’t inherently a good thing. Cholesterol is essential for hormone production, brain function, and cell repair.

By interfering with cholesterol absorption, plant sterols may also impair the absorption of critical fat-soluble vitamins — like A, D, E and K2 — all of which play vital roles in immune function, bone health, and cellular metabolism. So, while margarine may lower a single biomarker, it may compromise broader health in the process.

Omega-6 Overload: The Inflammatory Downside

Most margarine products rely heavily on vegetable oils such as sunflower, soybean, and canola. These oils are high in omega-6 fatty acids — fats that are essential in small amounts but easily overconsumed in the modern diet. When omega-6 intake exceeds omega-3 intake by a wide margin (as is common today), it can tip the body into a chronic inflammatory state.

This imbalance has been associated with conditions such as cardiovascular disease, arthritis, and autoimmune disorders. Butter, especially from grass-fed cows, contains a more balanced fatty acid profile, including a small amount of omega-3 and beneficial saturated fats.

Natural Saturated Fat vs. Artificial Ingredients

Saturated fat continues to be demonised in many mainstream publications, yet the science behind this vilification has always been shaky. The human body is well adapted to using saturated fat as an energy source. It’s stable at high temperatures, which makes it ideal for cooking, and it supports structural integrity in cell membranes.

Meanwhile, margarine's complex cocktail of emulsifiers, thickeners, preservatives and colourings offers nothing that the body recognises as food. Rather than being metabolised and utilised, many of these synthetic additives must be processed and detoxified by the liver — a completely unnecessary burden for the body to carry.

What About the Vitamins Added to Margarine?

It’s true that margarine is often fortified with vitamins — but this is only because the original product has little to no nutritional value. These added nutrients are typically synthetic and may not be well absorbed. Butter, on the other hand, is a rich natural source of vitamins A, D, E, and K2 — especially when produced from grass-fed cows grazing on pasture.

These fat-soluble vitamins work synergistically. For example, vitamin D helps regulate calcium levels, while vitamin K2 ensures calcium is deposited in bones, not arteries. This delicate interaction is part of the brilliance of real food — something a laboratory simply cannot replicate.

Butter and CLA: The Unexpected Bonus

Butter from grass-fed cows is also one of the best dietary sources of conjugated linoleic acid (CLA), a type of fatty acid that has been linked to anti-inflammatory benefits, improved insulin sensitivity, and even fat loss in some studies. CLA is another naturally occurring fat that you won’t find in margarine.

Moreover, butter contains butyrate — a short-chain fatty acid that supports gut health, reduces inflammation in the digestive tract, and plays a role in energy metabolism. Once again, real food provides additional benefits that go far beyond calories and fat percentages.

Cooking With Confidence

If you've been cooking with margarine out of habit or perceived health benefits, it may be time to revisit your pantry. Butter, tallow, ghee, coconut oil and duck fat are all excellent for high-heat cooking and sautéing. They’re not only more stable and resistant to oxidation, but they also add delicious flavour and richness to dishes.

In contrast, cooking with margarine or vegetable oils can create harmful compounds when heated, including aldehydes and other oxidation products — particularly dangerous when reused or exposed to high temperatures.

Don’t Fear Real Food

The shift from butter to margarine was born out of 20th-century nutritional dogma, not long-term evidence. As more studies revisit the impact of dietary fats, it’s becoming clear that traditional fats like butter deserve a place back on our tables.

A Paleo perspective encourages you to ask better questions — not just “Is this food low in fat?” but “Is this food real?” and “How has it been processed?” When you answer those questions honestly, butter emerges as the clear winner.

Making the Switch

If you’re ready to replace margarine with butter in your everyday cooking, here are a few ideas to get started:

Spread it on veggies: Melt a knob of butter over steamed broccoli, carrots or zucchini for added richness and nutrients.
Bake with it: Use butter in your Paleo baking instead of margarine or vegetable oil for better flavour and stability.
Cook eggs in it: Scrambled or fried eggs taste infinitely better when cooked in butter or ghee.
Try ghee: If you’re sensitive to dairy proteins, ghee (clarified butter) is a great alternative that retains the benefits without the casein or lactose.

Final Thought: Margarine Has Had Its Day

Margarine was born from an industrial need and kept alive by outdated nutritional advice. Butter, by contrast, is a time-honoured, nutrient-dense fat that has earned its place in the kitchen. So next time you see a health magazine promoting the latest “heart-healthy” spread, take it with a grain of salt — and maybe a pat of grass-fed butter too.

Margarine, seriously?