Make & Use Healthy Fat at Home

Sarah Pope

Sarah Pope › I am a 40-something, Wife and Mother of three. I hold a Bachelor of Arts in ...


The term “healthy fat” may still strike some of us as an oxymoron, but the truth is we all need a little bit of fat in our diets to keep us functioning properly. The trick is finding a healthy fat that is easily and reliably sourced (especially when considering animal fat, you always want to opt for pastured or grassfed) and one that you feel comfortable using in your kitchen.

Sarah Pope is a huge proponent of beef tallow. She cites its high smoke point and rich nutritional value as the biggest reasons she chooses to cook with it in her own home. Beef tallow is a bit tricky to find, but not tricky to render. Sarah recently posted a very useful video on her blog explaining the benefits of beef tallow and the best way to easily turn it into a healthy fat that’s ready for cooking or frying.

Beef tallow is hands down my favorite fat to use for frying. It is ideal for this purpose as it has less than 3% polyunsaturated fats, just a bit less than coconut oil. What’s more, if your beef tallow comes from a cow finished on grass or given grain for a very short period of time (a few weeks at the most) before processing, a good share of those polyunsaturates are in the form of conjugated linoleic acid (CLA), that fatty acid that you should seek to add to your diet as it helps builds muscle, assists with weight loss and drastically reduces cancerous tumor risk to name just a few of the health benefits.

The majority of beef tallow is approximately 55% saturated fats and 40% monounsaturated fats which are both very heat stable and do not easily produce free radicals when heated unlike liquid vegetable oils.

Beef tallow is not just any old beef fat, however. It is the rendered form of suet, which is that nutrient rich beef or mutton fat around the organs, particularly the kidneys.

In this newest video lesson, I show you how to render beef tallow from an intact piece of suet straight from a local, grassbased farmer.

Start to finish, this video shows you exactly what you need to know to produce several jars full of deep yellow beef tallow, rich in Vitamins A and D –  those critical fat soluble vitamins prized by Traditional Societies for their importance in bestowing maximum vitality to both young and old.

Click here to read the rest of the article and watch the video over at!

Do you use beef tallow or another healthy fat in your kitchen? What’s your favorite?

This article originally appeared on It is partially posted with permission of the author.

Photo Credit: Sarah Pope