Increasing fat without dairy

[Guest guest]

Hello, I'm a very occasional poster; Masterjohn suggested I come over from

GFCFNN

to post this:

I just realized (I guess I was in denial!) that my very low carb diet is way too

high in protein

and too low in fat. I am gluten- and casein- intolerant, so I can't just add

some cream

sauce to my steak. I can do ghee, but DW doesn't like it.

Could I have some suggestions for increasing my fat intake? Here are some

thoughts I've

had:

I was a little concerned about hamburger at first, but I was confused by labels

like " 80%

lean. " When someone suggests I eat 80% fat, they mean calories, right, not mass?

I just

looked up 80% lean hamburger and it's actually 71% fat calories.

Right now I'm eating very little plant food, and no plant seeds besides coconut.

Would

adding avocadoes and olives help? I'd really prefer to focus on local

Pennsylvania food, but

I understand that might not be possible with my other limitations.

Since I don't use grains or root starch, roux/gravy is pretty much impossible,

and most of

my sauces are reduction sauces. Can you get enough fat in a reduction sauce? Can

you

emulsify with egg yolks at cooking temperatures? Is there a trick to it? Or

should I allow a

little tapioca or arrowroot starch?

I'd love to see some meal plans and maybe some recipes.