One of the more common questions I’m asked is … “Do you have a list of stuff I should buy?”.
This is my stab at providing a list, but … this is no easy task! There are so many thoughts and opinions on all of this, ranging from cost issues (that’s WAY too expensive!), to location issues (I can’t find that in my area!), to dietary issues (OMG! That’s not gluten-free!!), to philosophical issues (How could you!? That’s artificial!!). Within all of your varying opinions are my own opinions, backed by my own thoughts and experiences. I’ve been at this for over 4 years now and … I’ve evolved! My thoughts and experiences are wildly different now than they were 4 years ago. I’ve learned loads in that time and my opinions have changed, but I also remember my mindset when I started. Some of the things I now avoid really helped to get me started!
In order to produce a clean “list”, my plan is to create a solid list of products that I’ve either used, or believe to be quality products … Each of you will disagree with some items on this list. I actually no longer work with some of the items on this list, but, again, I also know my mindset when I first started. So, I’m including many of the things I enjoyed in the beginning; things I’ve long since phased out.
The first part of the list will have two links, one from Amazon.com and the other from Netrition.com. They are “affiliate links”. This means that if you purchase something after clicking on this list, I make a few pennies. Another question I’m often asked is how people can help support me. I guess I’d say … click on these links and buy some stuff. I gotta eat, too! That said, I promise you that this list would look no different, even if I omitted the affiliate links.
I am also including links to these two sites because the prices for these items can vary, widely. Typically, I feel Netrition has better deals and I like their easy to understand shipping policy ($4.95 no matter what … within the US). However, Amazon is highly trusted and can occasionally have better deals. Ultimately my point is, I’m trying to help you with a modicum of selection and bargain hunting, all in the same spot. If you like some of these ideas, feel free to continue bargain hunting elsewhere. These products can be purchased in several places, outside just these two. It’s just that between these two, my own personal bases have always pretty much been covered!
My thoughts will be interspersed within the list. If you see an asterisk* next to the item, it means it’s one that I use regularly … today.
For those of you just wanting to skip to the good parts … I’ve also created a consolidated print-friendly PDF that you can download and click on … and/or print to put in the fridge, take to the store, etc.
Click, or right-click and select “Save as …” to download.
Online Purchases (and maybe some specialty stores).
Low-Primal Powdery Stuff
|* Coconut Flour||Buy Now||Buy Now|
|* Almond Meal/Flour (I prefer Honeyville)||Buy Now||Buy Now|
|* Hazelnut Meal/Flour||Buy Now||Buy Now|
|* Glucomannan Powder||Buy Now||Buy Now|
|* Arrowroot Starch/Flour||Buy Now||Buy Now|
|* Tapioca Flour||Buy Now||Buy Now|
|* Whey Proten Powder(Typically vanilla)||Buy Now||Buy Now|
|* Gelatin Powder(I prefer Great Lakes)||Buy Now||Buy Now|
|* Cocoa Powder(I prefer Healthworks)||Buy Now||Buy Now|
|* Ground Chia Seeds(I usually grind my own)||Buy Now||Buy Now|
|* Ground Flaxmeal(I usually grind my own)||Buy Now||Buy Now|
Notes: These are all things I currently eat and use. They more or less form the backbone of anything that I use to bake and make sweets. Muffins, pancakes, breading, thickeners, etc. This is my concentrated list of goodness. “Low-Primal” suggests it’s “Paleo Friendly”, while also being fairly low on the glycemic index. The arrowroot and tapioca flours are both higher carb starches, but … used in small amounts, they provide some wonderful texture to baked goods and various sauces.
Non-Low-Primal Powdery Stuff
|Carbalose||Buy Now||Buy Now|
|Soy Flour||Buy Now||Buy Now|
|Oat Fiber (I prefer Honeyville)||Buy Now||Buy Now|
|Gluten Free Oat Flour||Buy Now||Buy Now|
|Resistant Starch||Buy Now||N/A|
|* Xanthan Gum||Buy Now||Buy Now|
|Guar Gum||Buy Now||Buy Now|
|WPI 5000||Buy Now||N/A|
|WPI 8000 (I prefer LifeSource)||Buy Now||Buy Now|
|Vital Wheat Gluten||Buy Now||Buy Now|
|Lupin Flour||Buy Now||N/A|
|Peanut Flour||Buy Now||Buy Now|
Notes: These are all things that I used pretty heavily in my early low-carbing days. They’re largely grain or legume based flours or thickeners. I still own most of these, but I haven’t used them in several years, at this point. However, I should point out that these are all WONDERFUL products. There are loads of recipes containing these ingredients. These are the kinds of ingredients you can buy to make a loaf of bread … that actually looks like a loaf of bread, not a shady Paleo knockoff. These are all completely valid in their own right and well worth looking in to. Click the links to read more about them … plus reviews. Also Google the ingredient names to find recipes. See if anything looks worth pursuing!
Baking Mixes/Prepared Powdery Stuff
|LC Foods White Bread Flour||Buy Now||Buy Now|
|LC Foods Pizza Flour||Buy Now||Buy Now|
|LC Foods – Other Goodies||Buy Now||Buy Now|
|Carbquik||Buy Now||Buy Now|
|Bob’s Red Mill Baking Mix||Buy Now||Buy Now|
|Bob’s Red Mill Bread Mix||Buy Now||Buy Now|
|Dixie Diner Goodies||Buy Now||Buy Now|
|Big Train Goodies||Buy Now||Buy Now|
|Sugar-Free Jell-O||Buy Now||Buy Now|
|Sugar-Free Pudding||Buy Now||Buy Now|
Notes: These are pre-made blends. They’re great to have around and are fairly well engineered. I’m typically a pretty big fan of anything from LC Foods. The other stuff is very hit or miss, but they’re all quite common and very popular. They’re worth playing with, to be sure!
Also, there are the two Jell-O products. These are artificially flavored and sweetened. The pudding blends, in particular, also have starches in them to help them thicken. I LOVED these in my early days, but found the starch would slow me down. I eventually phased them out.
In general, I’ve personally moved on from the various mixes and just have the raw ingredients. If I want to make pancakes, I mix together 4 or 5 different ingredients, rather than reaching for a box of Carbquik. It takes longer, but it’s far more flexible … and ultimately a less expensive approach. If I wanted Jell-O or pudding, I’d also make them from scratch, using plain gelatin and/or eggs or other low-primal thickeners. Again, these are great products and PERFECT for someone starting out.
|* Swerve (This is my personal favorite)||Buy Now||Buy Now|
|* Erythritol (Great for homemade sweetener blends)||Buy Now||Buy Now|
|* Inulin (Great for homemade sweetener blends)||Buy Now||Buy Now|
|* Tagatose||Buy Now||Buy Now|
|* Yacon Syrup (For making brown sugar)||N/A||Buy Now|
|Lakanto||Buy Now||Buy Now|
|Zsweet||Buy Now||Buy Now|
|Xylitol Honey||Buy Now||Buy Now|
|XyloSweet||Buy Now||Buy Now|
|Stevia Products (I prefer Sweetleaf Brand)||Buy Now||Buy Now|
|* Liquid Sucralose||Buy Now||Buy Now|
|* Sugar-Free Syrup – Monin Brand||Buy Now||Buy Now|
|* Sugar-Free Syrup – Da Vinci Brand||Buy Now||Buy Now|
|* Sugar-Free Syrup – Torani Brand||Buy Now||Buy Now|
|* Vegetable Glycerine||Buy Now||Buy Now|
|Nectresse||Buy Now||Buy Now|
|Splenda||Buy Now||Buy Now|
|Poly D (Polydextrose: A fiber)||Buy Now||Buy Now|
Note: I recently wrote a huge series on sugar and sugar alternatives. I don’t need to go deeper into this, here. However, if you’re interested in reading more about sweeteners, check out the “Sweet Spot” series of posts …
|* Lard (I typically use bacon fat, though)||N/A||Buy Now|
|* Olive Oil (I prefer California Olive Ranch)||Buy Now||Buy Now|
|* Coconut Oil||Buy Now||Buy Now|
|* Butter||N/A||Buy Now|
|Red Palm Oil||Buy Now||Buy Now|
|Ghee||Buy Now||Buy Now|
Notes: Fat is good. Fat is flavor! These are a wonderful selection of fats!
In all honesty, I use bacon fat for most all cooking … even a lot of baking. I also use a lot of butter. I typically use olive oil for salads and salad dressings. Coconut oil gets used for stronger flavored dishes, like curries and other exotic and spicy things. I’ve never used Red Palm Oil, but it’s known to be a good one (just be aware it’s got some sustainability issues attached to it). Ghee is also a wonderful high-smoke point fat, but … it’s just so expensive to purchase, I never actually purchase it. If I needed some, I’d just make it from butter. (Ghee is little more than toasty flavored clarified butter) Finally, I’m not sure if this belongs here, but … on a personal note, I’m a fan of fish oil and MCT oil (the latter of which finds its way into my coffee, most mornings!).
|* Reduced Sugar Ketchup||Buy Now||Buy Now|
|* Jam/Jellies – Nature’s Hollow Brand||Buy Now||Buy Now|
|* Jam/Jellies – LC Foods Brand||Buy Now||Buy Now|
|* Jam/Jellies – Polaner Brand||Buy Now||Buy Now|
|* Maple Syrup – Nature’s Hollow Brand||Buy Now||Buy Now|
|* Maple Syrup – Walden Farms Brand||Buy Now||Buy Now|
|* BBQ Sauce (I prefer Guy’s)||Buy Now||Buy Now|
|* Tomato Sauce||Buy Now||Buy Now|
|* Gringo Salsa||Buy Now||Buy Now|
|* Almond Butter (No sugar added)||Buy Now||Buy Now|
|* Peanut Butter (No sugar added)||Buy Now||Buy Now|
|* Mustard||N/A||Buy Now|
|Frank’s Hot Sauce||Buy Now||Buy Now|
|Coconut Aminos (Common replacement for soy sauce)||Buy Now||Buy Now|
Notes: Condiments are great. They’re quick and simple. Reach into the fridge, pull out some low-sugar ketchup and an accidently overcooked steak suddenly becomes delicious, again! I love to use these things in a pinch and use many of them … frequently. Some of the time, I make my own, but when I’m feeling lazy, I like knowing I’ve got some pasta sauce floating around, or hot sauce, or … maple syrup. Speaking of Maple Syrup, I’m not a big fan of the Walden Farms products. They’re all zero carb, but they’re little more than thickened flavored water. Most just taste like chemicals. However, their pancake syrup is pretty tasty. It’s articially sweetened, so if this rubs you the wrong way … opt for the xylitol sweetened syrup, instead!
|* ChocoPerfection Bars||Buy Now||Buy Now|
|* Quest Bars||Buy Now||Buy Now|
|* Ice Chips||Buy Now||Buy Now|
|Low-Carb Tortillas||Buy Now||Buy Now|
|Healthsmart ChocoRite Bars||Buy Now||Buy Now|
|Pita Breads||Buy Now||Buy Now|
Notes: These are some of the breadier things. There are full blown loaves of bread and bagels and cookies and crackers on the market. Feel free to explore each of these products. For whatever reason, I never delved too deeply into them, usually making something if I really wanted it. However, I DID buy a lot of pitas and tortilla’s, in my early days.
Today, I still enjoy chocolate bars, and tend to enjoy these as snacks. The same with the Quest bars (in my opinion, the best protein bars out there, in terms of impact on blood sugars). I also love Ice Chips … they’re tasty and they make my breath smell like wintertime, in the forest (but in a good way!).
|* Coconut Milk||Buy Now||Buy Now|
|* Pumpkin Puree||Buy Now||Buy Now|
|* Black Soy Beans||Buy Now||Buy Now|
|* Zevia Soda||Buy Now||Buy Now|
Notes: Stuff in cans. Good to have around. The black soy beans are actually super great. I probably go through a can every month, on average. I don’t eat a lot of soy, or soy products, but … these organic black soy beans are one I use for bulk in chili, soups or refried beans. They’re SHOCKINGLY black bean like!
Zevia soda is … naturally sweetened. I prefer it over most other diet sodas.
|* Cacao Nibs||Buy Now||Buy Now|
|* Shirataki Noodles||Buy Now||Buy Now|
|* Miracle Rice||Buy Now||Buy Now|
|* Chia Seeds||Buy Now||Buy Now|
|* Apple Cider Vinegar||Buy Now||Buy Now|
|* LorAnn Flavorings||Buy Now||Buy Now|
|* Almond Milk, unsweetened||Buy Now||Buy Now|
|Cacao Butter (I prefer Kakosi)||Buy Now||Buy Now|
|Chocolate Chips (I usually just cut up a chocolate bar)||Buy Now||Buy Now|
|Kelp Noodles||Buy Now||Buy Now|
Notes: This is just a list of odds and ends. I use unsweetened almond milk almost daily. I LOVE the LorAnn flavorings. I add them to many things. For example … if I wanted a strawberry muffin, I’ll use a little strawberry flavoring, plus some actual strawberries. I get all the strawberry flavor, some real fresh fruit, but … a drop in the fructose. YAY! I use them to stretch certain flavors.
I’m also a big chia seed nut. I make flour with the seeds and also a wide variety of puddings and porridges. One of my absolute favorite new ingredients!
The rest are noodles and rice replacements. I love the miracle rice, blended with cauli-rice. The Kelp and Shirataki noodles take some getting used to, though. I think they’re WONDERFUL in Asian preparations with lots of ginger and spice, plus other contrasting colors and textures. A bowl of shirataki noodles with some alfredo sauce … in my mind … is just … ick. However, stir-fried with some sesame oil, ginger, black pepper, coconut aminos, sesame seeds, cabbage, broccoli, beef and green onions. Bring it on!
Ok … here’s the option to download the print-friendly PDF again! (In case you missed it, earlier)
Click, or right-click and select “Save as …” to download.
That first section was all the stuff you’d likely buy online. Typically, in order to cut down on bills, I wait and do big orders, about once every 6 months. This tends to mean I go a month or two without “jelly”, for example, but … I’m fine with that and can usually supplement with something a little less quality from the grocery store, in a pinch.
Speaking of grocery stores … it seemed reasonable to continue this list, in a fashion that organizes it all by carb count. Enjoy it!
Fruits, Vegetables & Legumes
Important Note: carb amounts based on 100 grams (roughly 4 oz.) of “average year-round” raw fruit or vegetable, except where otherwise noted. USDA-21 Database
Eat your vegetables! Vegetables have a lot of nutrients that aren’t found in muscle meats. In order to get all necessary nutrients, just from meats, you’d have to eat a really wide variety of meats, including organ meats … often raw and/or undercooked.
Eat your vegetables. They’re delicious and they’re good for you. One of the biggest myths of a low-carb diet is that you can’t eat vegetables. That simply isn’t true. Eat them. They’re not only allowed … they’re encouraged!
Greens! If it’s a leaf … eat up! I personally believe that it’s impossible to eat enough green leafy vegetables to really cause a problem. Salad greens are essentially a total free pass, and anything near the top of the following list can almost be eaten with reckless abandon. Technically, this isn’t true, but a giant bowl of spinach tossed with a bit of oil, salt, pepper and a squirt of lemon is unlikely to ruin anyone’s day.
Veggies on the super safe list … (roughly 2 or less “net” carbs per 4 oz portion (100 grams to be exact))
- Alfalfa Sprouts = 0
- Broccoli Raab/Rapini = 0
- Mushrooms = 1
- Asparagus = 1.49
- Radish = 1.72
- Celery = 1.82
- Endive = .19
- Watercress = 1
- Boston/Butter = 1.23
- Romaine = 1.28
- Mesclun/Mixed = 1.29
- Spinach = 1.47
- Iceberg = 1.99
- Arugula = 2
- Chard = 2
- Collard = 2
- Mache = 2
- Mustard = 2
4 net carbs or less, per 4 oz portion (100 grams to be exact)
- Avocado = 2.17
- Zucchini / Summer Squash = 2.17
- Eggplant = 2.37
- Tomatoes = 2.74
- Cauliflower = 2.86
- Cucumber = 2.99
- Peppers = 3.05
- Cabbage = 3.29
- Green Beans = 3.64
- Jicama = 3.92
- Broccoli = 3.95
- Okra = 4
- Tomatillos = 4
6 net carbs or less, per 4 oz portion (100 grams to be exact)
- Fennel = 4.27
- Blackberries = 4.86
- Artichokes = 4.94
- Turnips = 4.92
- Brussels Sprouts = 5
- Raspberries = 5.45
- Strawberries = 5.6
- Casaba Melon = 5.67
- Rutabagas = 5.7
- Celeriac/Celery Root = 5.77
8 net carbs or less, per 4 oz portion (100 grams to be exact)
- Pumpkin = 6.03
- Carrots = 6.25
- Beets = 6.62
- Spaghetti Squash = 6.93
- Watermelon = 7.15
- Cranberries = 7.27
- Onions = 7.5
- Papaya = 7.89
- Cantaloupe = 7.99
- Kale = 8
The “Naughty” List
- Honeydew Melon = 8.28
- Peaches = 9
- Peas = 9
- Oranges = 10
- Plums = 10
- Apple = 12
- Blueberries = 12
- Leeks = 12
- Pears = 12
- Pineapple = 12
- Parsnips = 13
- Cherries = 14
- Beans, Fava (cooked) = 14
- Potatoes, Red = 14
- Beans, Kidney (cooked) = 16
- Beans, Navy (cooked) = 16
- Corn, Sweet Yellow = 16
- Grapes = 16
- Potatoes, Russet = 17
- Sweet Potatoes = 17
- Beans, Pinto (cooked) = 18
- Bananas = 20
- Beans, Garbanzo (cooked) = 20
All dairy is acceptable (while often being very calorically dense), but the lower carb ingredients are at the top of the list. I’m going to stick with 4 oz. (by weight) portions, so that this list is consistent within itself. For visualization purposes … 4 oz. of cream, is about a half a cup … and is more accurately 100 grams and/or 100 milliliters.
- Butter = 0
- Brie = .42
- Goats Cheese = 1
- Cheddar Cheese = 1.23
- American Cheese = 2
- Mozzarella Cheese, Whole Milk, Low Moisture = 2
- Blue Cheese = 2.22
- Provolone Cheese = 2.35
- Ricotta Cheese, full fat = 2.84
- Heavy Cream = 2.94
- Sour Cream, full fat = 3.48
- Parmesan Cheese = 3.52
- Cottage Cheese, full fat = 3.56
- Cream Cheese, full fat = 3.88
- Feta Cheese = 4
- Half and Half = 4.13
- Plain Yogurt, full fat = 4.49
- Skim Milk = 4.87
- Milk = 5.33
- Swiss Cheese = 5.33
Dairy is one of those topics that is a bit tricky to present within a low-carb way of eating. Atkin’s Induction has limits set on dairy. The logic, as I understand it, is to limit a combination of both calories and carbs.
The core issue with dairy is … it’s filled with calories and also goes down easily. It’s very easy to get carried away with dairy and simply drink buckets of cream and inhale blocks of cheese.
With a low-carb lifestyle, you will be able to eat more calories than on the SAD (Standard American Diet) and lose or maintain a healthy weight. HOWEVER … calories still count, especially as you near your goals. Additionally, dairy does contain carbs, mostly in the form of lactose (milk sugars). I should also point out that you should always purchase the “full fat” version of these products. Food is essentially made of fat, protein and carbohydrates. If you remove the fat … you need to replace that fat with something. So, they add sugar to enhance the flavor and mouth feel lost, by the elimination of fat!
I don’t want to govern people. I eat dairy when I want to and … completely skip it at other times. I suggest eating dairy … whenever you want and … as much as you want, but … not like it’s going out of style. As you get closer to your goal, you may need to cut calories … which may mean the elimination of some dairy. Don’t worry about that, though. That’s another list, for another day.
Personal Note: I personally use Almond Milk in place of regular milk. It has about .5 net carbs per 4 oz portion. That’s roughly 10 times less carbs than standard milk.
Meats and Seafood
There’s really no reason to have a list for this kind of thing. Most any and all muscle meats, in any amounts are fine and zero carb
However, be aware that eggs, some organ meats and some seafood have small amounts of carbohydrates. You can still eat substantial portions of these ingredients, but … you will need to count those carbs towards your daily limit.
- Eggs = About half a carb, each.
- Shrimp = About 4 carbs per lb. (so about 1 carb per 4 large shrimp)
- Oysters = About 2.5 carbs … each!
- Beef Liver = About 1 gram per oz (16 grams per lb.!)
Also, some other meaty things to watch out for …
Bacon, ham, sausages, salami, deli meats, etc. You’ll need to read the package for these products. Again, you may eat substantial portions of these items, but you’ll need to shop around and find a product that suits your way of eating. This category of meat product often has sugars in their brines, marinades and cures, as well as carby and wonky fillers and preservatives in some of the sausages and highly processed lunch meats. Talk to your butcher.
Because spices are used in such small quantities (while also packing a punch!), rather than list them all at 4 oz, I’m going to list them at around 1 tsp.
- Basil, fresh, chopped = .01
- Chives, fresh = .0 1
- Cilantro, fresh, chopped = .01
- Oregano, fresh, chopped = .01
- Green Onions = .04
- Parsley = .04
- Dill Weed, fresh = .05
- Rosemary, fresh = .05
- Sage, fresh = .1
- Tarragon, fresh = .1
- Thyme, fresh = .1
- Sage, ground = .14
- Parsley, dried = .15
- Caraway Seed = .24
- Fennel Seed = .24
- Coriander Seed, ground = .26
- Thyme, ground = .27
- Basil, dried, ground = .28
- Ginger, fresh = .32
- Paprika = .38
- Oregano, ground = .42
- Curry Powder = .5
- Vanilla Extract = .5
- Cloves, ground = .54
- Cinnamon, ground = .56
- Nutmeg, ground = .56
- Cayenne Pepper = .6
- Mace, ground = .6
- Cumin Seed = .66
- Black Pepper = .76
- Cardamom, ground = .8
- Tarragon, ground = .86
- White Pepper = .86
- Garlic, fresh, chopped = .93 (about 1 carb per clove)
- Allspice, ground = 1
- Pumpkin Pie Spice = 1.08
- Poultry Seasoning = 1.1
- Ginger, ground = 1.16
- Onion Powder = 1.5
- Garlic Powder = 1.89
Note how quickly onion and garlic powders can add up.
Nuts and Seeds
Nuts are one of the ingredients that are generally discouraged during the early parts of a low-carb way of eating. Some are higher in carbs than others. However, the primary issue, as I understand it, is that nuts are difficult in terms of portion control. Most people, when they sit to eat a bowl of nuts … they rarely stop at just a 1/4 of a cup. They’ll just keep eating, while totally losing track of themselves! Nuts are also fairly calorie dense.
However! Nuts are also rich with amino acids, which are the building blocks of protein and the nutrients your body uses to build muscle. Nuts are also high in magnesium, while also being high in healthy fats.
Nuts can be a good thing, if used sparingly. I personally very rarely eat nuts, but LOVE to add them to salads for texture (instead of those filthy croutons!). In a pinch, I will also dig macadamias. I do really enjoy those! Also, I’ll use ground flax or chia seeds as an ingredient in various pastries and breads.
For the following passage, I’m going to focus on a single ounce, rather than 4 oz. The idea being … 1 oz. is a nice little snack, whereas 1/4 lb. is a lot of nuts. That’d be JUST NUTS! 😉
(To put things into perspective, 1 oz. is about 1/4 cup of whole almonds.)
- Flax Seeds = .44
- Pecans = 1.12
- Brazil Nuts = 1.38
- Macadamia Nuts = 1.4
- Chia Seeds = 1.68
- Coconut, raw meat = 1.68
- Hazelnuts = 1.96
- Walnuts = 1.96
- Coconut, dried, unsweetened = 2.24
- Peanuts = 2.24
- Pine Nuts = 2.24
- Poppy Seeds = 2.24
- Pumpkin Seeds = 2.52
- Almonds = 2.8
- Sesame Seeds = 3.08
- Sunflower Seeds = 3.08
- Pistachios = 5.04
- Cashews = 8.4
- Chestnuts = 12.32
Fats and Oils
Fats and oils are all zero carb, but I want to take the opportunity to point out some fats which are better than others, and also suggest some that should be avoided, entirely.
Also, because my core training and information base is on cooking, it seems only natural to present the following fats and oils in terms of their smoke point. A “smoke point” is the temperature at which an oil burns and smokes (producing toxic fumes, nasty free radicals and icky bitter tastes!). Higher smoke points means the oils can be used for high heat cooking, such as frying. Lower smoke points means mellow cooking methods, or … no heating at all (which means they can still be used for salad dressings, some sauces, etc.).
- Flaxseed Oil: 225 F (107 C)
- Butter, whole: 250 to 300 F (121 to 149 C)
- Sesame Oil, unrefined: 350 F (177 C)
- Coconut Oil, unrefined: 352 F (177 C)
- Lard: 370 F (188 C)
- Tallow: 370 F (188 C)
- Olive Oil, extra virgin: 375 F (191 C)
- Olive Oil, virgin: 391 F (199 C)
- Cocoa Butter: 400 F (204 C)
- Almond Oil: 420 F (216 C)
- Hazelnut Oil: 431 F (221 C)
- Palm Oil: 455 F (235 C)
- Coconut Oil, refined: 450 F (232 C)
- Sesame Oil, semirefined: 450 F (232 C)
- Olive Oil, extra light: 468 F (242 C)
- Butter, clarified (ghee): 485 F (252 C)
Avoid these ….
- Corn Oil
- Soybean Oil
- Cottonseed Oil
- Vegetable Oil
Other stuff …
Really, there’s an infinite number of other things that people enjoy. Other things that I personally use a lot of are things like capers, artichoke hearts, pickles, olives, sun-dried tomatoes, mustard (of varying kinds), roasted peppers, dried peppers, chipotle peppers, a wide variety of sausages and various deli products, ranch dressing, different vinegars, coffee, mayo, bacon, blah blah blah. I know canned meats are quite popular, etc. I obviously can’t list everything and should point out that this isn’t an exhaustive list, but … it’s a serious stab and a solid start!
Ok, that’s all she wrote! Ah … here are some recipes!
Spinach, Roasted Pepper and Parmesan Pudding
Ok … last chance to download the shortened, tightened and consolodated print-friendly PDF again! (In case you missed it, earlier)
Click, or right-click and select “Save as …” to download.
Until next time! Thanks, all!
STANDARD FTC DISCLOSURE: In order for me to support my blogging activities, I may receive monetary compensation or other types of remuneration for my endorsement, recommendation, testimonial and/or link to any products or services from this blog. Please note, I only ever endorse products that are in alignment with my ideals and I believe would be of value to my readers.