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    Wild Content — Nutrition

    The Best MCT Oil for Keto

    The Best MCT Oil for Keto

    MCT Oil is essential in the kitchen, especially when on a Keto diet. It is extremely versatile in the kitchen, so you can add it to your coffee, shake, and more importantly, cook with it.MCT oil is made from the white flesh of coconuts through a process called "fractionation" in which the shorter chain fatty acids are separated from the longer chain (less ideal) fatty acids.

    What you have left is a pure flavorless and odorless liquid oil that does wonders for human health. Unlike coconut oil though, it won't solidify at room temperature or impart a coconut flavor or texture. Our bottles are BPA-free plastic.

    Shop MCT Oil today at Wild

    Why put butter in coffee?

    Why put butter in coffee?

    Have you ever put butter in your coffee?

    Butter in coffee is delicious.

    And it's growing in popularity, so much so that you can now find butter coffee on the menu in many Whole Foods.

    Part of the reason it is growing in popularity in the states is the connection between drinking a butter coffee and fasting (skipping breakfast).

    Adding butter to your coffee (and MCT oil) is a great way to skip breakfast in the mornings while still getting a boost in energy from fat calories and the effects of fasting.

    Without going deep into intermittent fasting, try the following: skip eating whole food and try coffee and/or butter coffee instead. Then eat later in the day whenever you feel hungry, ideally 4-8 hours after waking.

    Below is our recipe—The Wild Butter Brew—but before we get to that, I want to talk about fat for a hot minute.

    After all, the mass of people still believes that fat is unhealthy.


    Fat is not bad for you. Fat is an essential nutrient for humans.

    Essential nutrients mean if you don't eat them, you'll die.

    How can something that we have to eat to live to be "bad" for us?

    Well, here's a perfect example of something counterintuitive for a reason: because it's counter to intuition... or in other words, it's wrong!

    All that being said, the kind of fat matters. Fats that are highly processed and that come from seeds—canola, soy, etc.—are what you want to stay away from.

    Fats that come from animals—grass-fed beef, fatty fish, wild game—are not only ideal but the most nutritionally packed foods on the planet.

    This article is supposed to be about butter coffee, so I won't expand on the topic of fat anymore. Read the Wild Foods Guide To Fat for the full skinny on fat.

    "Butter was demonized and replaced with margarine, one of recent memory's most supremely stupid nutritional swap-outs. We discovered that the supposedly healthier margarine was laden with trans fats, a really bad kind of fat created by using a kind of turkey baster to inject hydrogen atoms into a liquid (unsaturated) fat making it more solid and giving it a longer shelf life. (Any time you read "partially hydrogenated oil" or "hydrogenated oil" in a list of ingredients, that means the food in question contains trans fats.) Unlike saturated fats from whole foods such as butter, trans fats (at least the manmade kind) actually do increase the risk for heart disease and strokes!" 

    -Jonny Bowden, The Great Cholesterol Myth: Why Lowering Your Cholesterol Won't Prevent Heart Disease-and the Statin-Free Plan That Will

    Butter coffee is a delicious and nutritious way to start your day. You can use it to fast in the morning and skip whole food, or you can add it to whatever you already do in the mornings.

    Personally, a mug of Wild Butter Coffee is all I have in the mornings. This keeps me going for 4-8 hours before my first meal. (To learn more about intermittent fasting, check out

    Wild Butter Coffee


    • 10 oz Wild Coffee (Organic, Fair Trade, Single-Origin, Ultra-Premium Beans 
    • 1 TBSP Non-alkalized cocoa powder (Available here)
    • 1 TBSP Wild MCT Oil (Buy MCT Oil here)
    • 1 TBSP of Kerrygold Butter (or 2 tbsp, this stuff is the ticket)
    • Optional: 1 dash of Wild Vanilla Powder (Available here)
    • Optional: 1/2 TSP Organic Cinnamon
    • Optional: 1/2-1 TSP Xylitol from maple (not corn)
    • Optional: Add a scoop of Wild Whey after step 3 after coffee has cooled then shake lightly to combine. Avoid blending or adding Wild Whey to hot liquids as this can damage the beneficial immunoglobulins!


    • Preferred brewing vessel
    • Mason jar or mug
    • Blender


    • Brew coffee with preferred method (Scroll down for brewing methods​)
    • Place hot coffee in a blender with 1-2 tbsp MCT oil, 1-2 tbsp pastured butter, 1 -2 tsp of Wild Chocolate powder, a dash of Wild Vanilla powder, and desired sweetener
    • Blend until frothy
    • If you prefer it hot, drink your beverage now. If not, proceed to the next step

    The "Wild Butter Brew" Iced​

    • Add 4 oz Wild Cold Brew and lightly shake to combine.
    • Place Butter Brew in the freezer to cool down for 3-5 minutes.
    • Remove from freezer
    • Add ice and give it a shake.
    • Enjoy!

    Common errors making butter coffee:

    • Blending too aggressively. Blend/Pulse in short bursts.
    • Using coconut oil over MCT oil. Coconut oil leaves a coconut aftertaste and doesn't have the same smooth consistency as MCT, which has trouble emulsifying.
    • Not using the best beans. Wild Coffee beans are fresh roasted, single-origin, fair trade, and organic. They are ultra-premium and uber-fresh. Using quality coffee makes a HUGE difference in how your butter brew comes out and how you'll feel after you drink it.

    How To Make Buttered Espresso

    Some tips for Butter Espresso:

    • Let the butter come to room temperature for a few minutes. It will thoroughly blend if it's too cold, and you'll end up with (delicious) chunks of butter in your espresso.
    • Blend for 30-60 seconds. Because there is such a small amount of liquid in espresso, it takes some time to blend the butter and form the emulsion thoroughly.
    • Test the amount of butter. I've successfully used up to 2 tablespoons of butter in a double shot of espresso. However, 1 TBSP is plenty. Test and find what you like.
    • Use unsalted pastured butter

    Optional ingredients you can add to make your butter espresso concoctions:

    Is Salmon Keto?

    Is Salmon Keto?

    You might think that salmon is an odd choice for a ketogenic diet. After all, it’s one of the go-to fish for healthy eaters because it’s high in protein and omega-3 fatty acids.

    But let’s face it, anything that comes with a side of tartar or cocktail sauce is probably not keto-friendly. Fortunately, you can enjoy salmon without going off your diet.

    Salmon fits perfectly into a keto diet when it’s prepared correctly. A 3-ounce serving has around 20 grams of protein and only 1 gram of carbs. That makes it perfect for anyone who wants to cut back on carbs while maintaining an abundance of healthy fats and protein in their diet.

    This article will tell you everything you need to know about eating salmon if you follow the keto diet plan.

    What is a Keto Diet?

    If you are new to or unfamiliar with the keto diet, let’s start with a quick definition. Keto is short for ketogenic, in which your body burns fat for energy instead of carbohydrates. Following this diet requires that you keep your carb intake to a minimum.

    Most people on a keto diet try to keep their carb intake to about 30 grams or less per day. A low-carb diet like keto effectively manages certain health conditions, such as diabetes, obesity, and metabolic syndrome. It can also help people lose weight and improve their overall health.

    The keto diet is generally high in healthy fats, moderate in protein, and low in carbohydrates. So, what does this mean for your salmon? You’ll have to replace the lemon and butter with a little more keto-friendly. Let’s take a look at what you can do.

    How to Eat Salmon on a Keto Diet

    The best way to make salmon on a keto diet is to eat it raw. No, we aren’t suggesting that you snack on salmon sushi. We are indicating that you eat it in its purest form.

    A 3-ounce serving of either sockeye or wild salmon contains just under 20 grams of protein and around 2 grams of carbs. That is less than a third of what you should consume on a keto diet.

    Salmon also packs a hefty dose of the healthy fats, vitamins, and minerals your body needs. So, salmon is an excellent choice for anyone on a keto diet. That said, you have a few options for how to eat salmon if you are on a keto diet.

    You can eat it, make a salmon salad, or use it as a garnish on other dishes. If you want to be fancy, you can even use it to make salmon roses for your dinner guests.

    Benefits of Eating Salmon on a Keto Diet

    We’ve already discussed how salmon is high in protein and low in carbohydrates. But did you know that it’s also packed with omega-3 fatty acids?

    Those are the fatty acids that are supposed to be good for your heart and your brain. But the salmon you buy at the grocery store may not have the level of omega-3 fatty acids that you want.

    Many salmon products are artificially enriched with omega-3 fatty acids. The best salmon for a keto diet is wild salmon. Wild salmon is high in omega-3 fatty acids and low in mercury, a toxin that can harm your heart and brain.

    Wild salmon also contains vitamins A and D, essential for good health. These are just a few benefits of eating salmon on a keto diet.

    How to Select the Best Salmon for a Keto Diet

    If you are at the grocery store buying salmon for a keto diet, there are a few things to look for. First, you’ll want to make sure that you get wild salmon. Wild salmon is generally considered a better choice than farmed salmon.

    Farmed salmon is often given antibiotics and raised in less-than-ideal conditions. You’ll also want to make sure that you get fresh salmon. Avoid salmon that comes in shrink-wrapped formed patties.

    Instead, look for whole salmon (not sliced) packed in water with no added sugar. Your best bet is to find a store that sells fresh salmon. This will allow you to pick the freshest salmon possible.

    Tips for Cooking Salmon While on a Keto Diet

    One of the easiest ways to cook salmon while on a keto diet is to broil it. Start by placing a salmon fillet on a baking sheet and drizzling it with a small amount of olive oil. Then, season your salmon with salt and pepper, and place it under the broiler for around 10 minutes.

    While your salmon cooks, make a salad with mixed greens and feta cheese. Once the salmon is finished, top it with lemon juice and serve it over the salad. You can also steam salmon, another straightforward way to prepare it for a keto diet. Place a fillet in a steaming basket over a pot of boiling water.

    Let it steam for about 8-10 minutes, then serve it with a side of vegetables. You can also poach salmon if you prefer a gentler cooking method. Start by placing a fillet in a small pot.

    Then, pour enough liquid to cover the salmon and add a few herbs. Let the salmon simmer gently for around 10 minutes.

    Final Words: Is Salmon Good for Keto?

    Salmon is an excellent choice for a keto diet. It is high in protein and omega-3 fatty acids and low in carbohydrates. Plus, it has a lot of vitamins and minerals that are essential for good health.

    All in all, salmon makes for a perfect keto diet meal. Whether you eat it raw or cooked, it is easy to prepare and delicious. You can eat it stuffed in a salad or on a bed of steamed vegetables.

    You can even use it to garnish your stir-fries and soups. There are many ways to eat salmon while on a keto diet. So, enjoy it while it lasts.