Fats are back!


In the past fats have been villainized in the media and on grocery store shelves, but there is now a movement against wrongfully deeming all fat as bad fat. While there are some bad fats (almost entirely trans fats in processed foods), good fats are a necessary part of any healthy diet.


These healthy fats include monounsaturated fats (ex. olive oil or avocados), or polyunsaturated fats (omega 3’s and 6’s found in fish, nuts, and seeds). They keep your brain functioning properly, your energy stable, and your heart healthy. Yep! Good fats can actually lower cholesterol. Healthy fats also keep you feeling full for longer, which cuts out energy crashes and reduces sugar cravings. Basically, fats are the way to go!


One of the trends that has come along with an increased acceptance of fat consumption is adding fat to coffee. I know, sounds weird. But stay with me. Typically this involves replacing your breakfast with a mixture of coffee, butter and MCT oil. This isn’t everyone’s cup of…coffee, so as an alternative we’ve come up with a dairy and refined oil free version! It’s creamy, satisfying and delicious!


If you are someone who isn’t hungry in the morning, this is a great way of getting energy without eating a meal. Bonus: those who are sensitive to coffee may find that this method leads to a more stable caffeine buzz without jitters! Give it a try:



Creamy Fat Fuelled Coffee



  • pinch of salt (sounds crazy, but it’s tasty)
  • 1 soft pitted date (if you like it sweeter. Or go for stevia if you’re keto)



  1. Put all ingredients in a blender and blend until creamy and frothy. Don’t blend hot liquids in a sealed blender, like a Magic Bullet. 
  2. If your coffee is not hot enough after blending, heat it up on the stove.
  3. Enjoy!


If you’re not into coffee or you just want to switch up your morning beverage, try out a blended matcha! While you’re at it, whip up a batch of fat bombs to snack on in the afternoon.


How to make a creamy vegan ketogenic coffee - full of healthy fats! #coffee #keto

SPUD has been delivering local and organic groceries in Vancouver and the lower mainland for the past 20 years, and now services Vancouver Island, Calgary, and Edmonton as well!

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