Quackin Awesome! POULTRY in motion!

Cooking with Duck fat, makes for a royal  CARB SMART feast!  Let me tell you, combining the flavours of Duck fat with chicken -anything is just superb!  But let’s be real, rendering Duck fat, eish… not fun.  Worth it, but NOT fun.  So when I stumbled upon Melfort Oils, I knew that they where going to be one of my new BFF’s.  (Best fat friends – that is)

It is so funny actually, if you would have told me, even 18 months ago, that I was going to get lyrical about Duck fat, I would have taken your temperature, and politely smiled while adding you to my list of potential, under cover suicide terrorists!  FAT?!  GROSS!!

I have told you a few times how embracing fat has changed the way me and my family feels and functions.  I gave you links about smart neurologists and heart surgeons and how they stood up against those big  FAT lies we have been fed for almost 40 years.

Now, I want to simply share with you what the guys from Melfort Oils have to say.  I want to share with you, what good old fashioned, nutritional PASSION looks like! The following was taken from the MELFORT OILS’ ABOUT web page:


We believe that humanity deserves a life that is beautiful; happy; rewarding and fulfilling. Our most important tools for achieving this beautiful life are our bodies and minds. To give us the best chance of attaining this beautiful life we need to fuel our bodies and minds with the optimal food types for them to thrive.

At Melfort we believe that the optimal diet for the human body and mind is one that is plentiful in saturated animal fats and protein; a diet that minimises the intake of inflammatory carbohydrates, gluten and sugars.

Our mission

To wean humanity of its carbohydrate based diet and to replace it with a diet predicated on saturated animal fats and proteins.

We will achieve this by:

  • Offering an alternative frying, baking and roasting fat source
  • Advocating for the use of edible animal fats
  • Dispelling misconceptions around edible animal fats
  • Promoting a Low Carbohydrate High Fat diet and a return to Real Food

Join us.

We want everyone to experience the exhilaration and transformative beauty of a life predicated on diet high in saturated edible animal fats. We want humanity to enjoy a beautiful life.

These diets come with many names; they all encourage the limitation of carbohydrate intake and basing the body’s energy input on natural saturated fats and protein. They all fall under the banner Low Carb High Fat diets:

  • Paleolithic Diet
  • Caveman Diet
  • Ketogenic Diet
  • Atkin’s Diet
  • Banting Diet

All of these diets largely amount to, and achieve the same things

What we have experienced with the Low Carb High Fat Diet:

  • Physical energy and vitality
  • Mental acuity
  • Clarity of thought and improved concentration
  • Zest for life
  • Rapid and sustained weight loss
  • Escape from hunger
  • Reversal of ageing
  • Improved libido
  • Greater self esteem
  • Greater happiness





I can say in all honesty, this was true to what we and so many others have experienced in a LCHF lifestyle!  That is why,we are proud to give MELFORT OILS  this big Low Carb is Lekker thumbs up!


So without any more chit-chat, let me introduce you to today’s STAR…  Duck fat!  I am going to share 3 simple recipes you can make in one cooking session!  This will take care of Dinner and the next days lunch box situation and this low carb basting, will be the gift that keeps on giving for a good week or so.


1. CHICKEN PANANG CURRY (Orange Thai Curry paste)


Duck fat for browning

6 – 8 Chicken pieces

1 Can Coconut Cream

5-7 Lime Leaves

1 tsp minced Garlic

1 Tbsp Panang Curry Paste

Veggies consisting of…1/4 Cabbage sliced, Yellow peppers, Red peppers, Green peppers, Baby marrows, 1 Onion, Cilli (optional)  A Good few Cauliflower florets.

Herb flavoured salt and Black Pepper.



1.  Spice Chicken with Herbed Salt and brown the Chicken in Duck Fat.



2. Add Lime Leaves, Garlic, Panang paste and Coconut Cream. Let it simmer for 8 – 10 minutes.



3. Add all your veggies, put lid on pot and let it simmeron low heat, steam and reduce till veggies are either still crunchy but cooked or softly sauteed. Add a sprinkle of  salt & pepper and Kawasaki! (Sounded Thai for “there you have it”, to me)Image






50 ml Duck Fat

10 ml Olive Oil

60 ml Lemon Juice

2 tsp Crushed Garlic

1/2 tsp Cumin

1 tsp  Paprika

1 tsp  Turmeric

1/2 tsp fine Ginger Powder

1/2 tsp fine Cinnamon

1 Tbsp Salt (I used smoked salt)

1 tsp Crushed Coriander seeds

2 Tbsp Apple cider vinegar

1 Can Whole peeled tomatoes in juice.

1 tsp Mixed herbs

2 Tbsp Xylitol







1.  Drizzle about 1 Tbsp of Duck fat in an oven dish.  Arrange your chicken wings on the oiled layer.

2.  Give your wings a good coating basting and place in the oven to bake at 200 degrees C for about 8 – 10 minutes.

3. Take out of the oven, turn and  lather on another layer of basting. Set your oven to Grill.

4. Grill wings, turning and coating them one more time during the grilling period.

5. For a meal, you can now go ahead and whisk a cup of sour cream (regular cream with a bit of lemon juice or store bought) , chop some fresh chives and grind some black pepper into the cream. This is a simple but delicious dip.

6. Take some of the same veggies you used for the above curry (Cut up in bigger strips or pieces and saute them on low heat in a bit of Duck Fat.  Allow to caramelize. Spice gently.

7. For a lunch box, you can let the wings cool and scoop the cream dip in a smaller container. Refrigerate and add some freshly cut veggie strips in a baggie to complete the meal!




NOW… Go and say HI to the kind folks at Melfort Oils! Cause that’s how we “roll” at Low Carb is Lekker!




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