The F-word revolution

Fat for Fuel

Fat is vital for a healthy life, says Dr. Joseph Mercola and chef Pete Evans

For many people, pursuing a healthy lifestyle means depriving oneself of fat. However, in The Fat for Fuel Cookbook: Ketogenic Keys to Health, world-renowned Doctor Joseph Mercola and Chef Pete Evans say that a healthy amount of the right fats are essential.

Mercola and Evans argue that shifting away from glucose as the primary source of energy can have profound health benefits – from shedding excess weight to helping ward off chronic disease. Their mission is to give people the nutritional knowledge needed to take control of health, and the good news is their flavour-packed recipes couldn’t be easier.


Serves: 2
1 to 2 tbsp. extra-virgin coconut oil or raw organic pastured butter
1⁄3 medium red onion, chopped
1 can (3.75 oz.) sardines in water, or 2.5 oz. cleaned shrimp, or 2.5 oz. organic ground meat
1 avocado, pitted, peeled, and sliced
1 tbsp. salmon roe
1 oz. chopped fresh fennel, or more if desired
1 handful spinach
2 sprigs fresh rosemary, leaves chopped
1 handful fresh oregano leaves
2 to 4 oz. sunflower seed sprouts
3 oz. fermented vegetables of your choice
Himalayan salt and freshly ground black pepper

Gently heat the coconut oil in a small frying pan over low heat. Add onion and meat, if not using sardines, and cook, stirring occasionally, until onion and meat are cooked as desired. Season with salt and pepper.
Meanwhile, in a separate medium bowl, combine the avocado, salmon roe, fennel, spinach, herbs, sprouts, and fermented vegetables.
Rinse the sardines and cut each sardine into three pieces and add to the salad.
Add the cooked onion and meat (optional) to the salad. Mix gently and season with salt and pepper.


Serves: 8
4 grass-fed sirloin, let mignon, or ribeye steaks (about 7 oz. each)
3 tbsp. coconut oil
3 oz. beef marrow (no bone),
Chopped Chimichurri (see instructions below)
Sea salt and freshly ground black pepper

Remove the steaks from the refrigerator at least 15 minutes before cooking so they come to room temperature. Heat the pan or a grill plate to hot.
Coat the steaks with a little coconut oil and season with salt and pepper. Cook the steaks for 21⁄2 to 3 minutes, or until browned, then flip them over and cook for another 21⁄2 to 3 minutes (for medium-rare). Remove from the heat and place on a plate, cover with foil, and let them rest in a warm place for 4 minutes.
Return the pan to medium heat. Add the chopped marrow and cook for 1 minute, until lightly golden and cooked through. Season with salt and pepper, then add to the chimichurri and stir to combine.
Spoon some chimichurri with bone marrow over each steak and serve with a seasonal salad of your choice.


Combine the following to make a cup
3 garlic cloves, peeled
1 jalapeño or long red chili, seeded and chopped
1 heaping handful at-leaf parsley leaves
1 heaping handful coriander leaves
3 tbsp. apple cider vinegar
1 tsp. ground cumin
3 tbsp. olive oil or coconut oil
Sea salt and freshly ground black pepper

The Fat for Fuel Cookbook, Dr. Joseph Mercola and Pete Evans, Hay House UK, £23.99 (hardback) is out now

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