Fats & Oils
Olive Oil
Choose extra virgin olive oil, which is minimally processed and is the oil squeezed or cold pressed from olives, and the highest in beneficial antioxidants.
Coconut Oil
Choose virgin coconut oil which is mechanically extracted rather than by using potentially harmful chemicals.
Macadamia Oil & Avocado Oil
Great optional additional oils to use as they are both rich in monounsaturated fats (the same heart-healthy fats found in olive oil).
They have a mild flavour that won't overpower your food, and a high smoke point – meaning they stay stable at higher cooking temperatures without oxidising or producing harmful compounds. Use them for roasting, sautéing, stir frying, and salad dressings.
Look for cold pressed on the label. This means the oil has been extracted without heat or chemicals, preserving its nutrients and flavour. Avoid refined or "light" versions – these have been heavily processed and lose most of their nutritional benefit.
Avocado
Can’t find a ripe avocado? Avofresh is my go-to back up option. It's just real avocado with a hint of lemon to keep it fresh.
Frozen avocado is also a great affordable option to keep in your freezer to use in smoothies
Butter
Look for butter with minimal ingredients, and avoid varieties that contain added oils such as canola or sunflower, which are often found in spreadable versions.
If your butter is salted, simply omit the additional salt listed in the recipe.
To make a recipe dairy free, you can swap butter for an equal amount of coconut oil.
Bio Cheese Creamy Original Spreadable (BioCreamy)
A plant-based cream cheese or butter alternative that can be used as a dairy-free substitute — but only in specific recipes. Keep in mind it has very different fat and moisture ratios to butter, so it can't be swapped 1:1 in all dishes.
Works well in icings, dips, cheesecakes, melted into pasta sauces and soups
Avoid using in place of butter for cakes, biscuits/cookies, pie crusts, or for frying — it will affect the structure and texture of your dish
MCT Oil
Fuel your day, manage your weight, and support your low carb lifestyle (especially if you’re fasting) with MCT Oil. Learn more about fasting here
Choose a 100% MCT oil that is organic.
I recommend Melrose MCT Oil – it is often found in health food stores and some major supermarkets.
