How You Cook Matters As Much As What You Cook

Good fats can be spoiled by bad heat. When oil starts smoking in the sufuria, it is breaking down, and reusing that dark, smoky oil again and again (as many kibandas do) is not good for you. On keto, gentler methods win. Boil or steam your eggs, they need no oil at all. Fry on medium heat, not the highest flame, and use fats that handle heat well like ghee and coconut oil. Roasting meat or nyama in its own fat is excellent. Sukuma sauteed quickly in a little ghee beats sukuma drowned in reused oil. Avoid deep-frying in the same old oil day after day. You also save money: cooking with less oil, on lower heat, means your bottle lasts longer. Think slower, gentler, and let the natural fat in eggs, omena and meat do part of the work for you.