Inexpensive source of healthy fat

by 231 · March 28, 2011 at 02:07 PM

Just curious where everyone gets their fat from. I've got heavy cream and coconut oil, the latter is much more dense in terms of calories from fat, but both aren't cheap. I'm single, and I end up spending at least $70 at the grocery store every week. It'll be even more than that per week when the grass-fed CSA starts. Aside from coconut oil, I snack on nuts, because even after a meal, I'm typically still a little hungry. I try to keep my nut consumption to just Macadamias, since they're supposedly the healthiest, but they're damn expensive.

I'd eat more eggs, but those seem pretty expensive too for non-supermarket brand, and eggs rarely fill me up. The only way I think I can really cut the cost is by buying high fat ground meats, but then I'm a little limited with the meals I can make from that.

I know the cost of food has been discussed, I'm just specifically curious about getting more healthy fat, cheaply.

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15 Replies

25189 · March 27, 2011 at 05:25 PM

Grass fed bones. Cook in a wine beef broth in a crock pot with half pound of pastured butter.....eat the marrow and pour over any veggie or partner you like. Makes them all taste better and is dirt cheap

18236 · March 27, 2011 at 05:51 PM

Coconut Milk - super inexpensive and almost completely coconut fat. Basically a buck per 16oz.

Coconut Oil - two 54oz jars of Nutiva on amazon for $41 with free shipping, or $35 if you do their subscription program. That's insane pricing. For one person, 108 oz should last months. (Less than $1 per day.)

Grass Fed Butter, or if you want to go even cheaper and get just the source of fat, get plain organic butter or even regular butter.

9796 · March 27, 2011 at 05:39 PM

I get my coconut oil from Amazon.com- they sell a 2-pack of Nutiva for $15 or so; they are like $12 each at my local stores. I'm also digging grassfed short ribs and oxtail; cheaper than steak and lotsa fat!

18373 · March 28, 2011 at 12:41 PM

You can buy beef fat from the butcher at most groceries for a decent price. I've seen $0.25 - $2.99 / lb. Then render it and freeze it, and use it where you would use butter or coconut oil.

77322 · March 28, 2011 at 01:12 AM

fatocentrism / fatoholism is one of the aspects of the paleo-paradigm expounded on this message board which i can neither understand nor accept: i was also infected by it (=thinking "damn, i HAVE to eat tons of fat") but that was making me just fatter; want abs?: lots of protein + some carbs sometimes... "fat"? - nothing aside from what is already in natural foods like meat, eggs...

145 · March 27, 2011 at 05:33 PM

In my experience, lard is pretty cheap these days, with the public scare over fat sources, especially animal fat sources. If you can find a source of quality lard, it's good for cooking, shortening, and some people even use it as a spread like butter. It has a high smoke point for being an animal fat (not as high as ghee, though), so it can be very, very useful for cooking, which will add a decent amount of fat to whatever dish you make with it.

10 · March 27, 2011 at 07:49 PM

I purchase my Coconut, Avacado, Cocoa Butter and Palm Oils through Soaper's Choice. (Google it.) Don't let the name fool you, they sell food grade oils/fats. I generally can pick up a gallon of pretty much whatever for under $30. Shipping is generally pretty reasonable too...

Oh and BTW I'm not affiliated with them at all. Just a fan of their prices. :)

135 · March 27, 2011 at 06:51 PM

For fats, I make two trips: 1.) Costco. There I buy avocados, raw walnuts, raw almonds, and olive oil. At the location near me, they sell a fairly large jar of maranatha almond butter for about $8, which I will purchase if I'm feeling particularly feisty. 2.) Any farmer's market. There I pick up more nuts and seeds in bulk, typically raw pumpkin seeds, raw sunflower kernels, and flax. Take a hefty spoonful of each, throw it in a large bowl of organic spring greens, crushed walnuts, cubed chicken/turkey, maybe a few bell peppers, and top it with a dressing of 4 parts olive oil, 1 part balsamic vinegar (maybe a bit of organic mustard too), and you have yourself a significant load of healthy fats. I do this salad daily, and it actually keeps me full, especially after a tough workout.

10878 · March 27, 2011 at 06:41 PM

Coconut milk is mostly fat Beef marrow from grass fed shin bones Grassfed suet Canned wild salmon. The bones are edible too and a good source of calcium Egg yolks.

620 · March 27, 2011 at 05:44 PM

Exactly what Jules said. Amazon.com is a great lower priced option for coconut oil. You may also want to save bacon drippings and use avocado more often- when it's in season many stores have it very cheap. I found Macadamias cheaper at Costco and also in the bulk section of my grocery store. Eggs are expensive, but when you look at the cost of 1 egg compared to other proteins it's much cheaper. You may want to check with some local farms in your area for some lower priced farm-fresh eggs

106 · March 27, 2011 at 05:25 PM

Kerry Gold is relatively cheap.

10 · March 28, 2011 at 02:07 PM

It would be nice to see what you consider expensive - such as how much heavy cream and eggs and butter cost for you. $70 is not a bad budget, but I think diet is one of the most important expenditures in one's life. Butter, I think is the cheapest source. There about 3000 kcal in a pound, and about the same in a quart of heavy cream. These run about $4-$6 at my loc depending on quality. Eggs - $3-4/doz for decent quality. 20% fat beef, $4/lb: I use it at least 3x a week, eat about 2-3 lbs at most. If you're still hungry after a meal, take a shot of cream, drink water, wait a half hour. I find getting enough fat during the meal leaves me plenty sated at the end. Coconut and chocolate are treats. Nuts I just eat too many and get acidy stomach - with price and the knowledge about n-6 I doubt they're good advice to cornerstone a diet. So maybe 2 lbs butter, 2 qts cream, 2 doz eggs, 4 lbs beef ~ $40, plenty of calories for the week and room for chicken, lamb, chocolate, and starch, veggies or tubers.

5763 · March 28, 2011 at 07:09 AM

I get free marrowbones from my butcher. I think its as paleo source of fat it can get these days. I am just wondering how much there is fat in marrow, its easy for me to eat that maybe too much. Does it have any protein or is it over half fat?

4813 · March 27, 2011 at 10:19 PM

Same as others, I buy my Nutiva 54oz coconut oil on subscription from amazon, and it lasts for a very long time.

You can do a lot of things with nice ground beef. This is the kind of meat I use the most, because of the price. I often cook huge family pack (~2.5Ibs) with onions, garlic, all spice and other spices, and some ketchup with tomato sauce. It's delicious by itself, but I also use it over the next days in mixtures with other things, I add veggies to make a stir fry, I fry eggs on the same pan I just warmed the meat up and eat it over the meat, it's delicious. Of course you can make burgers with it, by itself or add veggies (I've made once with spinach, it was amazingly good!), make a meatloaf... and so on.

I buy heavy whipping cream in local Trader Joe's, as it's the cheapest ($1.99 per pint) and the only one I found with no additives whatsoever.

8848 · March 27, 2011 at 05:50 PM

Heavy cream is $5 for a half gallon at Costco...

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