Paleo Diet and Paleolithic Diet Questions & Answers

Question

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I need to incorporate more fats in my diet. I figure putting olive oil or macadamia nut oil sauces on things like potatoes/white rice/salads/maybe some meats.. is a good way to do this. I'm pretty lazy so I was looking for something that can be made like this:

I have two bottles of oil. One is empty. I want to pour an amount of oil from one bottle into the next, then add ingredients, then shake up the bottle, then stick it in the fridge and have it keep for a month. The ingredients I want to add I'd like to not have to do any cooking, and little chopping, cutting squeezing etc. Saving time/energy is way more important to me than taste. Take out fridge, pour on food, put back in fridge till gone. Any ideas?

Did find some resources on here and google but most that I found is more involved than I'd like to get.

Thanks!

Edit: I do like the oils themselves just plain, but I am looking for some variety/taste enhancement that doesn't take long or much effort.

flag	asked Jun 29 at 16:51 Kyle 1,639●3●15

Why do you need the extra fat? Are you just consistently short on calories? Do you feel you aren't in the "fat burning" zone? – Neil Jun 29 at 17:33

Potatoes, White rice.....? I think you are in the wrong Blog – Alvaro Jun 29 at 18:13

@Alvaro Not "one sock fits all" in the Paleosphere and there are many people who utilize white rice - please see the Perfect Health Diet and others potato. I eat potato, and sweet potato, as I'm an athlete and need the dense carbs so my workouts don't suffer. Everyone has different goals and needs. Here is a great article Robb Wolf wrote about tubers if you're curious and would like resources: robbwolf.com/2011/11/03/… Cheers! – jesuisjuba - paleorepublic.com Jun 29 at 18:25

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Neil - I generally feel better when I am lower carb, post workout carbs. I've also been experiencing some issues with protein making a me pee at night (I have a whole thread on that if you have any advice). As a result of these two things I'm going to be experimenting with PHD standards of max 1lb meat a day 20% carbs, the rest from fat and veggies. – Kyle Jun 29 at 19:58

Gotcha. So it's that you work best on limited carbs and moderate protein, but need to make a reasonable calorie count for the day without spending 20 minutes before every meal sizzling bacon. – Neil Jun 30 at 18:32

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karmapolicia · Answer 1 · 2012-06-29 17:14:19Z UTC

I love a good dijon vinaigrette. If you tolerate honey you can add a teaspoon of that in as well to have more of a honey mustard type of flavor

1 tablespoon dijon mustard (look for one without any malt vinegar, as that contains gluten) apple cider vinegar olive or avocado oil kosher salt black pepper oregano parsley

Add the mustard to a small bowl with 1 - 2 tablespoons of ACV and seasonings. With a whisk, integrate oil of your choice, tasting every 1/4 cup of so until the taste is to your liking.

Lemon juice + Olive/Avocado Oil + kosher salt, black pepper are awesome too!

I also really like doing a creamy gravy with coconut milk and rendered animal fat that I've drained out of my crock pot or skillet while the pot is still hot. I'll sometimes keep the heat on low. I add a few splashes of full fat coconut milk to the fat, any seasonings I might like and a few pinches of tapioca flour, whisking well until the two liquids are one and you can no longer see the powdery residue from the flour. It should thicken within 30 seconds, if not add a little bit more tapioca. If you add too much tapioca, add more coconut milk until it reaches the texture you like.

Jackie · Answer 2 · 2012-06-29 17:53:56Z UTC

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I like to make home infused oils. Like adding equal parts fresh oregano, thyme, some rosemary stems and sometimes small dried chilis to extra virgin olive oil. I don't use much of it, but it is so flavorful and lasts a long time even on the counter. I can imagine it tasting good with macadamia nut oil. Then you could always add some sort of acid like fresh lemon juice or some sort of vinegar on the spot if you wanted to.

answered Jun 29 at 17:53

Jackie
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If you make infused oils this way (with fresh ingredients) they taste great, but for safety, they should be stored in the refrigerator. Botulism can develop in oils at room temp with fresh stuff added. It's a great anaerobic environment. – Karen Jun 29 at 18:10

So you cut the herbs off on your garden and put them right in the olive oil? Sounds delicious. – Kyle Jun 29 at 20:00

I generally make them by steeping the herbs in the oil at 130-degrees F for an hour or three, then straining (or not) into a bottle and into the fridge. Garlic oil is the exception; I make it at the time of use. I remember reading somewhere that home-made garlic oils are more susceptible to botulinum toxin contamination; it worried me enough that I don't care if it's true or not. – Blitherakt Jun 29 at 20:40

Yes, fresh herbs, rinsed and dried really well, or even dried out fronds of the herbs and/or chilis. I haven't had any problems with not refrigerating it, but I keep it in a dark glass, I usually use a 350 ml bottle. I would urge anyone to do what they feel most comfortable with. – Jackie Jun 30 at 0:03

Lisa · Answer 3 · 2012-06-29 17:54:51Z UTC

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balsamic vinegar and oil without any spices are good too

answered Jun 29 at 17:54

Lisa
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	Any particular types of oil? Good with macadamia and olive? – Kyle Jun 29 at 19:59
	i buy pure olive oil – Lisa Jul 3 at 18:39

Lyd · Answer 4 · 2012-06-29 18:53:51Z UTC

I agree...paleo takes time, effort, thought, and planning. That said, it's SUPER easy to create delicious sauces with a little chopping and some simple ingredients.

I love to make a riff on a chimmichuri sauce. If you have a small food processor/magic bullet/food mill you can toss all of these ingredients in and give it a quick whir. If not, just finely chop together:

Parsley Chives Tarragon Cilantro Basil Olive Oil Garlic Red Pepper Flakes

TONS of nutrients.

I just made a "green goddess dressing" with the following, using the method described above:

2 anchovies chives parsley garlic mayonnaise (homemade is best) 1/2 avocado lemon juice onion/shallot salt pepper

Whir together. Use on salmon, tuna, chicken, whatever. So delicious.

Kelly · Answer 5 · 2012-06-29 17:09:48Z UTC

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Really, with that criteria you have very few options. But a spice blend you like and dump it in. The flavors will infuse with the oil over time.

answered Jun 29 at 17:09

Kelly
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Any general idea on how long it takes for the infusion? – Kyle Jun 29 at 20:24

Neil · Answer 6 · 2012-06-29 18:06:36Z UTC

One of my favorite ways to add a bit of extra fat is coconut milk smoothies. Empty the can of coconut milk (Golden Star has no additives) into a blender, then fill the can with frozen berries loosely and then fill with water around the berries. Dump that in and blend. You can keep a few jars of this in the fridge for quite a while and just shake them up when needed.

For a more "asian food" type sauce, you can mix olive oil (as the base), rice wine vinegar, a splash of Tamari, and a smidge of Toasted Sesame oil for flavor. Throw in some Hot Cock Sauce for spice if you can handle capsaicins. This takes a liiiittle more effort than "mix two things" up front, but it'll last a while in the fridge. Shake 'n' pour. I wouldn't really put it on potatoes and rice, though...

Curry sauce would be super easy, too. Heat a can of coconut milk in a pan. Throw in curry powder and a little salt to taste. Thicken with something (I prefer arrowroot). If you make sure it's really well mixed, when you stick it in the fridge it won't separate. This would be good to scoop out on some veggies or protein as needed.

Since you're looking for more than "just oil" there will most likely be some upfront prep time for anything, but after that you'll have a bunch of jars of yummy, tasty, saucy goodness in your fridge.

In the non-sauce topping arena, I really like toasted shredded coconut. Find a good source of unsweetened and dry shredded coconut and fry it up in a pan with a liberal amount of butter. When it's a bit golden, sprinkle lightly with a little salt and a tiny bit of sugar. That stuff is magical. Good on its own for a fatty dessert or on top of pretty much any food -- and since you're talking about eating potatoes and rice, the carbs from the sugar won't be an issue.

Good luck!

desi · Answer 7 · 2012-06-29 18:51:50Z UTC

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Herb butter,any herbs you like plus some lemon rind.Good on veggies,fish,potatoes.And you don't have to heat it up

answered Jun 29 at 18:51

desi
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What Sauce Can I make that works for this setup.

7 Answers