Tag Archives: fat

FAT Salad Dressing


It’s the simple things that make life awesome right! Like a salad!

Well, until you go and shop for a healthy, ketogenic, clean and delicious salad dressing. They are like unicorns. They may not exist!

Believe me, I have scoured shelf and shelf at various stores reading labels with high hopes, only to be crushed when I see a promising Avocado or Olive oil based dressing in which somewhere, hidden in its ingredient list, are things like soybean oil, safflower oil or canola oil. Sometimes with the word ORGANIC in front of them! Who cares if it’s organic!

Have you seen how canola oil is made and what it’s made from? YUCK!

Is it that hard to make a clean full fat salad dressing? Well probably not. But it’s cheaper to use those crappy Industrialized Oils to cut the cost a little. I know the drill. The food industry is a hard biz to make a buck in. The overhead and cost of ingredients for the manufacturer to give consumers high quality clean products  is outrageous. But those IO’s (industrialized oils) are cheap! Making it almost impossible to find a good IO free dressing on the market.

So what is a keto salad eating person to do?

Buy some Mayonnaise! …so now let’s look for a mayonnaise! If your goal is a  creamy dressing, you may need mayonnaise as a base. Think of this as a quest to find the Holy Grail! 


Check the back of that jar friend. You’ll be hard pressed to find a store bought mayo that doesn’t contain one or more of those nasty, no-good IO’s. In fact, they will say Olive Oil Mayonnaise, until you start reading the back, and that’s where they suck you in…they cut that more expensive stuff with a soy, canola or safflower oil. (Insert adult words and gestures towards the food industry here!)

Hold out a little hope! There are a few quality products on the market. However finding them is again, like finding the unicorns…it’s hard depending on your geographical location and the fact that they may not exist. Ugh!

Once you do find that unicorn of a Mayonnaise you’re also going to need a pot of gold from the end of a rainbow, because they are expensive!

We are not out of luck yet! We are going to make our own mayonnaise! It’s easy!

Go here to get the super simple mayonnaise recipe that will take less time to make than reading all that stuff above! 

That was surprisingly simple! 

Now that you’ve done that, lets make the dressing.


  • 1 cup Easy Mayonnaise
  • 2 tbsp lemon juice 
  • 2 tbsp water (to thin the mayonnaise, leave it as thick as you like) 
  • 2 tsp dried parsley or 1 tbsp fresh parsley
  • 1/2 tsp black pepper, coarse grind
  • 1/2 tsp Pink Himalayan Salt
  • 2 tsp Trader Joe’s 21 Seasoning Salute (you can sub in any dry spice mix you like, I have even used Weber’s Chicken seasoning blend or a BBQ blend) 

Mix all the ingredients together in a bowl. Taste. Adjust seasoning if necessary. 

Now dress a beautiful salad! 

This salad dressing costs a fraction of what store bought “clean” dressings cost. You can use this as a sauce to top steak, chicken, pork chops, salmon or even eggs. It’s as versatile as it is delicious.
Flavor your mayonnaise based dressing with practically anything you like. Let us know about it on IG or Facebook! 
This post is #LukeTheGoldendoodle approved!

The FAT Adventures of Steve and Melody

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How to Make Tallow Skin Balm and Cooking Fat: Are you afraid of Beef Fat?


Let me introduce you to Tallow. It’s less cool name is Beef Fat.

You’ve been told to stay away from it.

They have said that it’s going to kill you! It will cause Heart Disease!

But that’s flat out wrong! Well, there is one exception…



This Tallow (Beef Fat) comes from Grass-fed cows that were never treated with antibiotics or hormones. Why is this important? Because when an animal is given antibiotics or growth hormones it is stored in the FAT!

If you have the fat from a grass-fed cow and fat from a conventionally raised and processed cow, you have two entirely different food products. One will heal and one will kill. We aren’t being melodramatic here. Conventionally raised cows are typically fed grain and corn that is first altered from it’s original state through Genetic Modification, you probably recognize this acronym, GMO (Genetically Modified Organism).  As an American you have likely been consuming GMO’s since the 1970’s. A host of problems come from consuming GMO foods. Here a just a few:

  • Intestinal Permeability 
  • Imbalanced Gut Bacteria 
  • Immune Activation and Allergic Response
  • Impaired Digestion
  • Damage to the Intestinal Wall

All of the above conditions can lead to a host of Autoimmune Diseases by way of the compromised Microbiome (The Gut). There are roughly 90 Autoimmune Diseases. A few you may recognize include such diseases as Alzheimer’s, Parkinson’s, ADHD, Dementia, Rheumatoid Arthritis, Fibromyalgia, Pernicious Anemia, Hashimoto’s, Grave’s Disease, Autism Spectrum Disorders, Multiple Sclerosis, Type 1 Diabetes, and even Depression.


I am all to familiar with Parkinson’s Disease. It ravaged my Father’s body.

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Maybe you have people in your life that deal with one or more of these Autoimmune Diseases. Are they 100 percent preventable? I can’t say that for sure. And I’m not sure that anyone can. But everyday we increase our understanding of how they begin. They begin in the gut. Hippocrates said over two thousand years ago that “all disease begins in the gut.” He knew! But, we went wrong somewhere. But thankfully there are doctors and medical professionals out there doing some incredible research on how the gut bacteria dictates everything about your health. And they are consistently learning how to correct it when it’s gone wrong!  And don’t be mistaken, those little bugs really are in control. There are 10x’s more bacterial cells in your gut (intestinal tract and colon) than human cells that make up your body. So for every gene in your genome there are 100 bacterial cells. It’s a jungle down there.

We are often told that it is just too expensive to eat healthy. What is the real cost?

In reality it is just too expensive to become sick. If something is preventable and there are resources as simple as healthy food to fix it,  why aren’t more people doing it? My answer is that the more people that I speak to, the more I understand how uninformed the American people are about how we have such cheap products on the store shelves. Your great grandparents didn’t deal with the crippling effects of GMO foods grown from seeds engineered to not die when doused with synthetic pesticides designed to “stick” to a crop and not wash away. This is a perfect storm. Become educated! Get back to real food! Stop purchasing items with words that take a science degree to pronounce and understand. If you have a shallow wallet…it can still be done!  Will you always be able to purchase grass-fed and organic foods? Maybe not. But is it better to get the conventional meat and vegetables rather than the chemically processed packaged foods with excess sodium and preservatives? YES! Let’s just think about what a “preservative” does for a moment…you are basically embalming yourself.

So if you have been afraid of Beef Fat…

it’s time to readjust your thinking about cholesterol and fat. Come back here often to get more information on healthy fats and how to incorporate them into your diet. But for now let’s learn how to make this Beautiful Grass-fed Beef Tallow into a balm that can be used as perfect skin moisturizer and/or a healthy cooking fat that will benefit your good gut bacteria and in turn actually help you burn fat! (Oh, we know you’ve been told that a low fat diet is better…and THAT IS WRONG!)

What you will need:

  • Slow Cooker
  • grass-fed beef fat
  • essential oil (optional, for Tallow Skin Balm only, your preference, we like lavender)
  • Extra Virgin Olive Oil (optional, for Tallow Skin Balm only)
  • Extra Virgin Coconut Oil, melted (optional, for Tallow Skin Balm only)
  • Mason jars (I used 4-2oz. jars and 2-32oz jars for 5 lbs of beef fat)
  • Cheese cloth to drain the fat
  • Colander or Mesh strainer
  • Preferably a large glass measuring cup with a pour spout for draining beef fat. This makes it easier to pour the fat into the jars.
  1. If the fat you have purchased is not already chopped up into coarse pieces, you will want to do that. It can be purchased online if you do not have anywhere nearby to purchase Grassfed Beef Fat. Check out US Wellness Meats for online ordering.  Or if you are local to the Dallas/Fort Worth, Texas area, K-Bar Dairy or Open Range Cattle.
  2. Next, place the fat into a slow cooker and turn on low heat. Let it melt away for 6-8 hrs. The crackling will separate from the fat and the majority can be scooped out with a slotted spoon. I reserve these bits for our dog as an occasional treat.
  3. Line your strainer with the cheese cloth and place it over a wide mouth bowl such as a large glass measuring cup with a pour spout.
  4. Very carefully pour the fat through the cheese cloth lined strainer. Remember fat is hot. Use caution to not burn yourself.
  5. You will now have this beautifully golden, liquid fat.
  6. For cooking fat: Pour into clean mason jars with lids. As the fat cools it will become a milky white. This is exactly what you want. Store this for approximately 4-6 months on the shelf, 6-9 months in the fridge and up to 2 years frozen. Use for anything you cook! Fried eggs, searing meat, sautéing vegetables…etc.
  7. For Tallow Balm (used as a moisturizer): If you want to use this as a skin moisturizer (which I highly recommend) there are few options.

Option 1: for every cup of beef fat add 2-3 tbsp of Extra Virgin Olive Oil or Melted Coconut Oil, along with several drops of essential oil of your choice. Start off with a little essential oil and add more until you get the desired fragrance. We used Lavender. I use this as a makeup remover and body moisturizer.

Option 2: Just add a few drops of essential lavender oil to make a face moisturizer. I have found that this is what works best for me. You do have the option of adding a 2 tbsp of Extra Virgin Olive Oil or EV Coconut Oil for every 1 cup of Beef Tallow for facial moisturizer. But the more concentrated the tallow the better for healing and moisturizing the skin. This is my personal preference.

Tactical Tip:  Beef tallow balm from grass-fed cows has a high content of Vitamin E and CLA. It can heal diaper rash, skin irritations and even eczema.

We hope you give this a try! But if you aren’t sure about making it yourself…drop us a line with any questions. We may even have this for sale in our store soon. So check back!

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If you are looking for personalized help with meal plans, weight loss or fitness goals, contact us for a free consultation.

Just fill out the TK Questionnaire and we will get back to you for a Consult! 



My Experience with a Macros Based Diet…


I was working at a CupCake shop and had to taste some very sugary things every morning…

that was detrimental to my health. I felt terrible all the time. Sugar…first thing at 5am! That’s a scenario for becoming a Diabetic in a hurry. Insulin is like your Mom, or your Drill Sergeant, it wants the room clean and cleaned in a hurry. So it goes into overdrive getting the body cleaned up from all of that sugar. But the problem comes when there’s just too much of it. The sugar stays in the blood and causes Insulin to basically lose it’s freakin’ mind.  What doesn’t get used immediately for fuel is directed to your fat cells and it’s stored as, you guessed it, FAT!

IMG_5574So we changed our approach. I changed my job. We dropped sugar like the bad habit it is. We moved on to Gluten and cut it off like a crazy ex! You just don’t get there again!…It’s Poison! All grains just turn to sugar and they will never be anything different. We made a commitment to purchase organic produce, grass-fed meats, full fat diary that’s raw and unpasteurized, and wild caught fish. Every single symptom that was a flashing signal of poor health coming, was GONE!  If someone says “diet doesn’t matter” they are wrong. We aren’t going to “sugar coat” that for you. Your diet matters! What you put into your mouth directly impacts your health.

But there’s a lot of information out there…

Do you get confused about how you should eat? How much protein, fat and carbs? Well you’re not alone. “Diets” are everywhere. They are pulling on you like a cranky toddler saying “pay attention to me!”



What about Exercise? That can be just as confusing. The information overload on how, when and what type of workout to do for the best results is exhausting to think about. The Interweb is saturated with workout tips and tricks.


But what really works?

We get asked these questions all the time.

  • What do I eat before, during and after a workout?
  • What kind of workout should I be doing for the best results?
  • How can I work around certain injuries and still get an effective workout?
  • How often should I be eating throughout the day?
  • Should I time my protein, fats, and carbs?
  • Do I really need to avoid Grain, Wheat, GMO’s and Pasteurized Dairy?
  • Wait…what are Proteins, Fats and Carbs?
  • How do I make this a sustainable way of eating and working out?
  • I have tried all kinds of diets, I am tired. I don’t know what to do anymore…

The Tactical Kitchen is about being Tactical in the Kitchen and in Life! We want you to have the best life possible.

We set out this year to do a few TK Meal Plan Experiences. We are testing some ways of eating on ourselves personally! We want to help you answer all of these questions!

Our first month was eating a Macronutrient Based Diet with 6 meals day. We have an ebook, The TK Meal Plan Recipes, with every recipe we used and it’s available in the TK Store. It’s a 1500 Calorie Plan designed to have 6 meals: Breakfast, Lunch, Dinner and 2-3 Snacks. The Calorie and Macro Plan is set up for a female looking to lose weight while keeping lean muscle mass. If you are a male, you will want to adjust this to a higher calorie count for your body type. We can help with that! Just contact us or fill in the TK Questionnaire. This way of eating works like a champ for some people. Remember, everyone is different.

CZEU8596A few questions you might have about my Macros Experience

  • Did you lose weight? Yes (5 pound)
  • Did you workout hard? Yes, I lift heavy weights so the pounds lost are also reflective of adding muscle.
  • Did you lose inches? Yes, a total of 3 inches (1/2 in each thigh, 1 inch waist, 1 inch hips)
  • Did you feel hungry? NO, sometimes I had to eat when I wasn’t hungry at all to fit in all of the meals.
  • Did you sleep well? Most of the time.
  • What affected your sleep the most? My digestive system being overtaxed. I felt a lot of belly discomfort due to adding some gluten free grains and extra protein shakes to get in my macros.
  • Would you suggest someone eat this way? It is a personal experience for each individual. My experience will be different from yours. Scheduling 6 meals a day can be blissful for some and burdensome for others.

**The TK Macros Meal Plan is beneficial to someone who has what we call, “Broken Metabolism.” Should everyone do this? The short answer is Maybe, vague right?! But each person is different. For women it’s important to keep hormonal balance. We all want that! Many individual factors play a role in what type of plan will work best for a person. We see that many people experience a less than optimal metabolism resulting from not eating regular meals and then consuming foods that are high in carbohydrates. The foods are essentially stored as fat due to the person being a sugar/carb burner and in storage mode from lack of proper nutrition. The first step for some is to fix the metabolic fires by giving the body some food at timed intervals…then we move on to the next step. We always recommend real food, no processed crap, best quality items you can afford. Our first tip is eat things that don’t require a label and have no ingredients list…easy!**

We look forward to sharing more TK Meal Plan Experiences with you!

Thanks for following along! Now go live your best life today and make it great!

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Drop us line in the comments or email us directly. We love hearing from you!

Steve and Melody

The TK