Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

A Fat Full Fall: Baseline Fats Chart

November 17th, 2009 · 21 Comments · Fat Full Fall

Fat Full FallWant to know what to do with coconut oil? How to substitute one kind of fat for another?  Wish you always knew what to do with your fats and how to adapt recipes to avoid the industrial fats that you’re just not into anymore?

For more on how to cook traditional foods and use traditional fats, see GNOWFGLINS Fundamentals.
Use the Fat:  What Fat for What Common Uses?

Solid fats

Use for pastries, biscuits, tortillas, crackers, and recipes that call for butter or shortening.  You should be able to substitute anything on this list at a ratio of 1:1.

  • Butter
  • Coconut oil (solid below 76 degrees)
  • Lard
  • Tallow
  • Palm shortening – non-hydrogenated (although I haven’t used this myself)
  • Substitute 3x as much ground flax meal for about 1/3 of the fat in a quick bread recipe.
  • Do NOT use:  Crisco or shortening, margarine (Why?)

Liquid Oils for Baking

Use in any recipe that says “oil” or “vegetable oil”.  Most baking recipes can handle any of these choices.


  • Melted coconut oil (not sure how to melt it easily?  See here.)
  • Melted butter
  • Refined sesame oil
  • Substitute 3x as much ground flax meal for about 1/3 of the fat in a quick bread recipe.
  • Grapeseed?  More research needed.  Some say to use it seldomly because of health concerns.
  • Do NOT use:  corn, soybean, “vegetable” oils (Why?)
  • Use SELDOMLY: canola, sunflower or safflower oils (Why?)

Liquid Oils for Sautéing and Cold Uses

  • Use in low-heat sautéing and cold applications like salad dressing, on veggies (not for baking): Extra Virgin Olive Oil, unrefined sesame oil  (Can you Saute in EVOO?)
  • Use in higher heat sautéing and when you don’t want the flavor of EVOO (eggs?): Virgin Olive Oil, Lard

High Heat Cooking/Frying

When the smoke point might be too high for EVOO or even butter, try:

making ghee12

  • Ghee
  • Tallow
  • Refined coconut oil
  • Peanut oil (although I haven’t actually done this)

Wiki actually has a nice breakdown (based on the medical community’s current recommendations and long-entrenched ideas).  It includes the smoke points of all the fats, if you’re interested in that.

Simply eat more salmon, walnuts, whole eggs, real butter and full-fat dairy to get those healthy fats into your system.

Printable Chart

If you can’t see the image above, click HERE for the printable chart.

And if you’re wondering how to get MORE fat into your diet, read Cheeseslave’s 100 Ways to Eat More Fat.

I’ve learned so much studying a Fat Full Fall with you all this season.  This is the last post in the series!  If you missed any, do go back to the beginning.

I’d love to see more of you!  Sign up for an email subscription or grab my reader feed.

If you missed the last Monday Mission, click here.

Kitchen Stewardship is dedicated to balancing God’s gifts of time, health, earth and money.  If you feel called to such a mission, read more at Mission, Method, and Mary and Martha Moments.

This post is part of Kitchen Tip Tuesday at Tammy’s Recipes and 5 Minutes for Mom’s Tackle It Tuesday and Tasty Tuesday at Beauty and Bedlam and Real Food Wednesday at Cheeseslave.

I am a guest lecturer and partner with GNOWFGLINS eCourses, so I will earn commission from any sales made starting here. Of course, the courses are also an awesome way to learn to cook real food, so I’d gab about them anyway.


21 Comments so far ↓

Leave a Comment

Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

Squooshi reusable food pouches