10 Reasons Why I Love Butter

How do I love thee, butter? Oh, let me count the ways...


1. Butter is real.

I love food that doesn't need an ingredient list. And butter is as simple as it comes: cream. That's it. No hydrogenation necessary, no flavor additives, no preservatives. Just my style.


2. It's delicious.

When it comes down to it, healthy food should taste amazing. And butter definitely fits that bill. Who doesn't like butter? Granted, I'm sure there are some folks out there who don't... but I've yet to meet one personally. Not only does real butter taste a million times better than any "buttery" spread out there, it also makes other food taste great too!

My number one cooking tip? Use real butter. Everything you make will taste better.


3. It's got vitamin A.

Forget carrots! Beta-carotene is so yesteryear--and it's hard for many people to convert beta-carotene into useable vitamin A anyway. Get some super bioavailable vitamin A from real butter instead. It's great for your eyes, your skin and so much more. Learn more about the vitamin A in butter here. 


4. It's got saturated fat.

Eek! I feel like I said a dirty word. But saturated fat is not the health demon portrayed in the media. In fact, the fats in butter are some of the most life-giving fats on the planet. The short- and medium-chain saturated fatty acids in butter protect against cancer, boost immunity, fight fungal overgrowth and provide a steady source of energy for your body. Read more about the health benefits of saturated fat here. 


5. It's low in PUFAs. 

I don't like to demonize food groups, but polyunsaturated fatty acids (commonly known as PUFAs) aren't your friend. I don't believe a little cod liver oil or some peanut butter now and then is something to worry about, but the fact that so much of our food is drenched in vegetable oil these days has caused a serious imbalance in our diets. When you consider that polyunsaturated oils have been linked to cancer risk among other health problems, it makes sense to cut back on those PUFAs and consume a more balanced ratio of fatty acids.

Enter butter. Butter's fatty acid profile depends on the source (grass-fed obviously provides more benefits), but overall butter contains an awesome balance of fats:

• 65 percent saturated fat
• 30 monounsaturated fat
• 5 percent polyunsaturated fat

6. It's got vitamin K2.

Vitamin K2 is the most beneficial form of vitamin K. It's easily absorbed and utilized by the body. Vitamin K2 works in synergy with other fat-soluble vitamins like vitamin A, vitamin D and vitamin E to improve your health in a number of ways. Vitamin K2 is even associated with a lower risk for cancer and heart disease! Find out more about the vitamin K2 in butter here.


7. It's got butyric acid.

Butyric acid (also known as butyrate) is a beneficial fatty acid that has been shown to improve cholesterol levels, lower triglycerides, promote healthy body weight, and restore gut health. It can even help reverse cancer. Read more about these benefits here.


8. You can make your own.

Yes, you can! And it's incredibly easy. I've made my own butter by shaking fresh cream in a jar (tiresome, yes, but also a great arm workout!) and by mixing it in my Cuisinart food processor.

Food Renegade did a great post about making butter here (check out the comments--lots of helpful tips and questions there).


9. You can make it raw.

Raw dairy has some fantastic benefits because it contains the natural enzymes and co-factors that aid in the absorption and utilization its nutrients. Although raw butter can't be found in most stores, you may be able to find it from a local farmer or you can make your own if you have access to raw cream.


10. You can make it cultured.

Culturing the cream before making raw butter is a great way to increase the bioavailability of the nutrients found in butter. Simply leave your raw cream out at room temperature for about 7 hours to let it culture and then make your butter as usual. You can also find cultured butter in some stores and farmers markets.


I'm sure I could go on, but now it's your turn: do you love butter? Tell us in the comments below!

This post is part of Fight Back Friday.

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Is Butter Healthy? Part Three: Vitamin K2 Benefits

So far on our Is Butter Healthy? quest we've talked about the benefits of butyric acid and the benefits of vitamin A. Butter is a rich source of both of these important nutrients, but they aren't all butter has to offer. Also found within every bite of creamy, golden grass fed butter is vitamin K2. The benefits of vitamin K2 have only recently begun to receive the attention they deserve.

Vitamin K2 is the mysterious "Activator X" in grass fed butter that Weston A. Price valued so highly for its ability to promote the health of bones and teeth, as well as for treating a variety of chronic ailments. It is the synergistic element in high vitamin butter oil that was combined with the vitamin A and D in cod liver oil to provide nothing less than miraculous results in Weston Price's work.

Vitamin K1 Benefits vs Vitamin K2 Benefits

Vitamin K1 comes from plant sources (like spinach), while vitamin K2 comes from animal sources (like grass fed butter and liver). Conventional health information doesn't make much of a distinction between vitamin K1 and vitamin K2, but their functions in the body are quite different. Vitamin K1 plays the role most of us associate with vitamin K: supporting healthy blood clotting mechanisms. Vitamin K2, however, is in another league entirely. Its role in bone health, dental health and heart health appears to be completely separate from vitamin K1:

"A study recently published by the European Prospective Investigation into Cancer and Nutrition (EPIC) has revealed that increased intake of vitamin K2 may reduce the risk of prostate cancer by 35 percent. The authors point out that the benefits of K2 were most pronounced for advanced prostate cancer, and, importantly, that vitamin K1 did not offer any prostate benefits." From The Healthy Skeptic blog

"A recent study examined the relationship between K2 (MK-4 through 10) consumption and heart attack risk in 4,600 Dutch men. They found a strong inverse association between K2 consumption and heart attack mortality risk. Men with the highest K2 consumption had a whopping 51% lower risk of heart attack mortality and a 26% lower risk of death from all causes compared to men eating the least K2! Their sources of K2 MK-4 were eggs, meats and dairy. They obtained MK-5 through MK-10 from fermented foods and fish. The investigators found no association with K1, the form found in plants." From the Whole Health Source blog

A common misconception is that if we get plenty of vitamin K1 from plant sources, then our bodies will convert it to K2 (therefore getting vitamin K2 from animal sources is deemed unnessecary). In reality, this doesn't seem to work so well. I imagine this to be similar to the beta-carotene issue: while converting it to a usable source of vitamin A is possible, it simply doesn't work for many people and leaves the majority of us deficient if we're relying on carrots for our vitamin A. The simple fact is that these vitamins are in a more bioavailable state when they come from animal sources like grass fed butter. So using butter to reap the benefits of vitamin K2 is going to much more effective than, say, eating a bowl of leafy greens.

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More Coconut Oil Benefits: Lauric Acid

The benefits of coconut oil truly reach far and wide, but certain components of this tropical oil stand out for their valuable contribution to good health. Lauric acid--a medium-chain fatty acid found mainly in coconut oil--is one of these prized substances. Pure coconut oil contains about 50 percent lauric acid, which makes it the most abundant natural source of lauric acid on earth.

How the Body Uses Lauric Acid

When lauric acid is present in the body, it is converted into monolaurin, a monoglyceride compound which exhibits antiviral, antimicrobial, antiprotozoal and antifungal properties. It acts by disrupting the lipid membranes in organisms like fungus, bacteria and viruses, thus destroying them.

The compound monolaurin is an effective treatment for candida albicans and fungal infections like ringworm and athlete’s foot. Monolaurin also specifically targets bacterial infections as well as lipid-coated viruses like herpes, the measles, influenza, hepatitis C and HIV. Researchers in the Philippines have even begun studies to research the effectiveness of lauric acid against HIV/AIDS because of its strong antiviral properties. Plus, lauric acid is essentially non-toxic, which gives it a distinct advantage over modern pharmaceutical drugs that are typically used to fight viruses, bacterial infections and fungal infections (I mean, heck, I'd rather down some coconut oil over conventional drugs any day!).

Without a plentiful source of lauric acid, the body cannot produce monolaurin, and all of these important benefits are lost. Many people who regularly consume coconut oil experience less sickness. Breast milk is the only other natural source that contains such a high concentration of lauric acid, which could explain the drastic decrease of infections of all types in breastfed babies.

A Missing Element in Today’s Diet

The lauric acid content of foods and infant formulas has been rapidly decreasing over the years. Manufacturers and consumers alike have turned from using coconut oil and have replaced it with cheap vegetable oils, obliterating lauric acid intake in the process.

There is no recommended daily allowance (RDA) for lauric acid, but as a guideline, Dr. Mary G. Enig suggests adults and growing children can benefit from an intake of 10 to 20 grams of lauric acid per day. (It’s interesting to note that nursing babies consume up to 1 gram of lauric acid per kilogram of body weight per day.)        

You can get about two grams of lauric acid from one tablespoon of dried coconut, and quality coconut milk will contain about three and a half grams per two ounces. But coconut oil by far contains the best concentration of lauric acid - about seven grams per tablespoon. Experts like Mary Enig and Bruce Fife recommend the average person eat about three tablespoons of coconut oil each day. This amount will not only provide sizeable protection against bacteria and viruses, but it will also increase your metabolism and improve the condition of your skin and hair, in addition to many other benefits. To reap the full benefits of using coconut oil, choose a high-quality source that offers coconut oil in its best form: organic, cold-pressed and extra virgin. Check out my Resources page for my favorite source for coconut products!

Learn more about coconut oil:

Learn How to Detox with a Coconut Oil Cleanse

Coconut Oil's Role in Weight Loss and Metabolism

Four New Ways to Use Coconut Oil

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Naturally Sweet: Learn Why You Should Be Eating Raw Honey

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Long before what we refer to as civilization was born, honey was a food prized throughout many traditional cultures. Ancient peoples in Spain, India, Egypt and all over the world knew that honey supplied a unique richness of nutrients. But far from squeezing honey out of cute little plastic containers shaped like bears, these people were eating their honey freshly harvested from local bee hives--untouched and untainted by civilized man.

In times before commercial processing overtook our food supply, the remarkable medical benefits of raw honey were understood by primitive man. Today, when we pause to take a closer look at the composition of raw honey, we can clearly see why it is so invaluable.

VS. 

Healing Factors in Raw Honey

• Raw honey contains bee pollen, which many leading nutritional experts refer to as a potent superfood. Among bee pollen’s many benefits are allergy relief, detoxification, anti-cancer properties, increased energy, amino acids, vitamins and thousands of beneficial enzymes.

• Raw honey is one of the richest natural sources of amylase, an enzyme which facilitates the proper digestion of carbohydrates. This makes raw honey an excellent companion for toast or oatmeal. This essential enzyme is lost the moment honey is heated, since amylase converts to starch when exposed to heat.

• Propolis, a material bees use for constructing their hives, is another beneficial part of raw honey. Propolis is believed to have antioxidant, antimicrobial and even anti-cancer properties. It is said to boost the immune system and improve the health of the liver as well.

• Raw honey is an excellent source of flavonoids (particularly flavanones, flavones and flavonols). These have powerful antioxidant properties that protect us from illness and disease.

Tips for Enjoying Raw Honey

• Remember, processed honey has been extensively heated and filtered to make sure it’s the same clear, golden liquid we’ve all come to expect. This is essentially honey stripped of all its goodness, and contains none of the beneficial nutrients listed above. Raw honey will be opaque and creamy with a slightly crystallized texture. It’s ideal for spreading bread with peanut butter or scooping up with a spoon. I don't personally trust any honey labeled "raw" if it's in a clear and liquid form at room temperature. At best it's still been filtered of many of the beneficial ingredients.

• Pay close attention to labeling to make sure you are getting a quality raw honey. It should be completely unprocessed and unheated. The valuable enzymes in honey are preserved only if the honey is never heated above 105 degrees, although purists claim that for honey to be truly raw, it should never be heated at all.

• On the same note, raw honey should only be added to foods after they have been cooked and never before, since any exposure to heat risks destroying the beneficial nutrients in the honey. Remember, if the food is too hot to touch, it's most likely too hot for enzymes.

• Raw honey stored in sealed, airtight jars will not spoil. It is a very stable food that becomes finer with age, just like a quality wine. Open jars will stay fresh for at least several months. Even then, raw honey will simply ferment, not spoil. Fermentation enhances the benefits of raw honey, although some do not prefer the taste.

• While all sugar is not created equal--and in fact many would say raw honey is superior to all other forms of sugar--in the end, raw honey is still, well, sugar. Eaten in excess, it can still have a negative impact on blood sugar levels and can cause related health problems (though personally I've noticed that raw honey appears to disrupt my blood sugar stability far less than other kinds of sugar). In moderation raw honey is a wonderful health food that is as nutritious as it is utterly intoxicating.

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Have You Taken Your Cod Liver Oil Today?

Certain superfoods - like cod liver oil - are so powerful they were recognized for their incredible healing abilities throughout many traditional societies around the world. This ancient wisdom was passed down to preserve the health and longevity of each new generation. Yet in recent decades we have managed to squander this wisdom, replacing traditional health foods like cod liver oil with synthetic supplements that can't come close to providing the healing power of a true superfood.

Cod liver oil is a unique package of important nutrients which work together to prevent and even cure numerous modern diseases and conditions. Weston A. Price considered cod liver oil (especially combined with butter oil) to be one of the most important superfoods around, and for good reason:

Vitamin D. It's hard to ignore the striking evidence that vitamin D is indispensable for good health. Cod liver oil is the richest source of natural vitamin D - a single teaspoon of high-vitamin oil contains nearly 2000 IU.

Vitamin A. Cod liver oil is hand-down the richest natural source of bioavailable vitamin A, with about 10,000 IU per teaspoon of high-vitamin cod liver oil. This nutrient is vital for a healthy immune system and healthy vision, and is especially important for proper development in children. It also aids in protein utilization, testosterone production and prostate health.

For information about vitamin A, see below.

EPA and DHA. Cod liver oil supplies important omega-3 fatty acids EPA, which is anti-inflammatory and necessary for prostaglandin production, and DHA, a nutrient absolutely vital for a healthy brain and nervous system. Cod liver oil is a better source of these important nutrients than regular fish oil.

Specifically, cod liver oil has been used as an alternative health measure to improve general health while preventing and treating numerous modern illnesses:

Heart Disease. For protecting the heart, you can't beat cod liver oil. It can fight inflammation associated with heart disease, heal the lining of the arteries, reduce the size of atheromas clogging arteries, and improve blood vessel function. Cod liver oil can also lower blood pressure associated with high levels of stress. This makes cod liver oil a must both for preventing heart disease and for healing damage that has already been done.

Diabetes and Insulin Resistance. The high vitamin D in cod liver oil improves insulin function, while low levels of this vitamin are associated with high insulin levels. Getting plenty of natural vitamin D is important for balancing blood sugar. In addition, the vitamin A in cod liver oil aids vision health and injury recovery, which are often weakened by diabetes.

Cancer and Other Diseases. Studies have shown cod liver oil can protect against diseases like cancer and leukemia. It is a powerful component of alternative treatment for many chronic and degenerative conditions.

Children`s Health. From conception through adolescence, cod liver oil can provide developing children with what they need to thrive. Mothers who take cod liver oil during pregnancy and nursing protect their children from disease while providing them with important nutrients and fatty acids. For growing children, cod liver oil is important for healthy bones and teeth, as well as preventing common problems like ADHD.

Healthy Skin and Hair. The vitamins and essential fatty acids in cod liver oil can greatly improve the health of skin and hair. Cod liver oil can even be topically applied to speed wound healing.

Common Questions About Cod Liver Oil

If cod liver oil is so miraculous, why don't we hear more about it?

The answer to this question is simple: scientific research is no longer focused on the healing power of real food. For the most part, science today focuses on trying to prove the validity of pharmaceutical drugs which can be patented and sold for high profit. There is little interest in inexpensive natural treatments that can't be patented. When you look into communities which focus on healing through traditional, whole-food methods, you will find cod liver oil receives the attention it deserves.

What about vitamin A toxicity, especially regarding pregnant and nursing mothers?

There are two common misconceptions associated with vitamin A. One is that adequate levels of this vitamin can be obtained through fruits and vegetables, but these sources contain only carotenes which must be converted into retinol in the body. Many factors can interfere with this conversion, including diabetes, thyroid problems, stress, and infancy.

The second confusion results from studies indicating vitamin A is highly toxic. This only pertains to synthetic vitamin A; natural vitamin A consumed through natural foods like cod liver oil can be beneficial even at high doses. (This article contains a wealth of information about vitamin A.)

The vitamin A and D in cod liver oil are particularly important for pregnant women and developing babies. Vitamin A deficiency has been linked to birth defects. It's important for mother and baby that plenty of vitamin A is obtained through food. Cod liver oil is ideal because its vitamin A is in a highly usable form compared to the beta-carotene in produce. There have been studies that show that a maximum of 30,000 IU of vitamin A is safe during pregnancy, if the vitamin A is from natural food sources. Plus, the natural vitamin D in cod liver oil also works to prevent vitamin A toxicity. There's a reason nature packaged them together.

But doesn't fish oil contain heavy metal contaminants?

Heavy metals and other contaminants are a common concern when it comes to ocean fish, but cod liver sold in the United States is tested for these kinds of substances. A high-quality cod liver oil from a reputable manufacturer should cause no worries.

Are some cod liver oils better than others?

Absolutely. Like any other superfood, cod liver oil can be refined in a way that depletes it of valuable nutrients. Some manufacturers add inferior synthetic vitamins back in after processing (this information may not be on the label). Other manufacturers carefully preserve the vitamins in cod liver oil. It's important to find a good supplier of cod liver oil that takes pride in preserving the oil's natural goodness. Also, fermented cod liver oil is superior because its nutrients are highly bioavailable. See my resources page for the brand I personally recommend because of its superior quality.

Ick! How do you stand the taste?

Okay, I'm not one who spreads berry-flavored cod liver oil on toast. To me, this stuff doesn't taste good and it never will. I find the easiest way to take it is to down your dose and chase it with some milk, juice or lemon water (or tequila--I'm sure it will get rid of the taste but I doubt it's gonna do your health any good).

My kids abhorred cod liver oil at first, but honestly after a week or two they got used to taking it. They still put up a small fuss some mornings, but generally it's not a big deal anymore. Plus, I'm not too anal about it and some mornings we skip it. They typically end up taking a half-teaspoon of high vitamin cod liver oil about 3-5 times per week.

Update: New emulsified fermented cod liver oil flavors are now available through my resources page! Users report that these emulsified cod liver oils are much easier to take and taste a lot better, too.

This post is part of Fight Back Friday hosted by Food Renegade.

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Why I Eat Raw Egg Yolks Every Day

Well, maybe not every day, but on most days, I include at least 2-3 raw egg yolks in my diet. Eating raw eggs may not be what all the popular kids are doing, but since raw egg yolks are just brimming with beneficial nutrients I figure it's worth the social stigma.

So, what makes egg yolks so special?

- Fat soluble vitamins are highly concentrated in egg yolks. This is where all the valuable vitamin A, D, E and K are stored. These are the vitamins that were revered in cultures studied by Weston A. Price.

- The yolk is also where you’re going to find plenty of B vitamins (like the very crucial B6 and B12, which many people are short on), plus minerals like calcium and zinc.

- Egg yolks are rich in cholesterol. And that’s a good thing! Cholesterol is imperative for hormone and neurotransmitter production (i.e. it keeps you feeling good), and is also crucial for the production of vitamin D. Read more about cholesterol here and here. Still not convinced? Check out this book about cholesterol's health benefits.

- Yolks contain essential fatty acids like omega-3 DHA. Egg yolks, especially those from pastured chickens, have an excellent omega 3:6 ratio, too. There’s virtually no fat in the white, however.

- Egg yolks are also a great source of lecithin, which is great for your liver, your brain and your skin. Throw out your soy lecithin (it's basically industrial waste) and get your lecithin from eggs!

Why eat raw egg yolks?

- Heat alters the nutrients in eggs and destroys the enzymes that help us assimilate them. Cooked eggs are still a decent source of nutrition, but eating raw egg yolks takes the nutrient-density to a whole new level. They are highly digestible and full of readily-available nutrients.

- Raw egg yolks are super gentle on the digestive system. In fact, raw egg yolks are one of the first foods available on the GAPS diet intro, which is for people who have severe health problems originating in the gut.

- In addition, eating raw egg yolks is much less likely to trigger an allergic reaction, so even sensitive individuals may be able to tolerate them.

Eating raw eggs? Yuck!

Well, I didn’t say you have to swallow them whole. Despite what some sources say, I find it hard to believe that beating an egg yolk harms the nutrients inside (wouldn't chewing also be detrimental?). I usually blend mine into smoothies; it actually gives them a milkshake texture. You can just blend some raw milk or kefir with a few egg yolks and natural sweetener like raw honey - it’s kind of like easy ice cream! Talk about satisfying a sweet tooth with something healthy. For my kids (who weirdly don’t like smoothies) I stir a yolk up with some organic peanut butter and raw honey. They don’t know the difference.

Why not raw egg whites?

There are differing opinions on this, but Nourishing Traditions is fairly adamant that raw egg whites aren’t something to eat every day because they contain anti-nutrients and enzyme inhibitors, and may cause digestive issues. These properties are neutralized by cooking.

UPDATE 8/30/2010: I've since disregarded my fear of raw egg whites. The practice never fully "clicked" with me, and after some research I've determined that for most people eating a nutrient-dense diet and with a healthy digestive system, raw egg whites are probably not a big issue. Mercola explains some more on this here. It's a personal decision, but it's always good to hear both sides of an issue before deciding.

Is eating raw eggs safe?

Here’s my take on this:

- According to Dr. Mercola’s web site, only 1 in 30,000 eggs even has a salmonella problem. If I eat three raw eggs a day, statistics say it would take more than 27 years before I’d actually run across one with salmonella. Of course, I know life isn't about statistics, but you get the point.

- Raw egg yolks from a quality source are even less likely to contain salmonella. Healthy, pastured chickens with lots of sun exposure aren’t going have much salmonella to pass on to their eggs.

- A healthy body is equipped to fight bacteria on its own. We encounter bad bacteria all the time. If we take good care of our bodies they can put up a good fight against the bad stuff. If you have a weak or compromised immune system, though, you might want to be more careful. (Taking probiotics helps.)

- Fresh eggs are less likely to harbor a lot of salmonella. To determine if an egg is fresh, bring it to room temperature first. Check for cracks: there should be none. Roll the egg on a flat surface: it should wobble. Check the white and yolk: both should be firm and not easily broken. If you think it’s not fresh, don’t eat it.

Ready to try raw egg yolks in a smoothie? Try out one of my recipes here or here.


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My Version of Easy Homemade Raw Milk Yogurt

Like I shared earlier this week on my post about making homemade raw milk kefir, I have to really make sure something is simple and doable before I’ll try it. Kefir seemed pretty easy to me, but I have to admit I was intimidated by the idea of raw milk yogurt. Kefir needs very little temperature control (room temp is fine), while yogurt needs a consistently warmer temperature, and I wasn’t sure how to tackle that without buying a thermometer or a yogurt maker.

I searched high and low through the internet for ways to make raw milk yogurt. It’s a little different than pasteurized milk yogurt, because you do not want to heat the milk too hot or it will kill all the wonderful little enzymes and probiotics inside. I found some great pointers at different blogs, but I wanted to simplify it even further. Basically, I wanted a raw milk yogurt that could be made without a thermometer. Turns out this is easier than I realized!

I recalled reading in Nourishing Traditions that the body has a fascinating way of telling you if something is too hot to harbor enzymes--it simply feels too hot! With this in mind, I realized that the power of touch is the key to making yogurt without a thermometer. So, I tried it out and it worked!

Here’s my version of homemade raw milk yogurt:

1. In a stockpot, place up to four 32-oz (1-quart) mason jars inside. Fill the jars with raw milk.

2. Fill the pot with warm water (about halfway up the mason jars or so) and gently begin heating at a low to medium temperature.

3. Keep a close watch on the pot. You can test the water temperature with your finger, or feel the outside of the mason jars to gauge the temperature. The ideal temperature for growing yogurt is somewhere between 98-110 degrees, which should feel comfortably warm. (I test the milk itself with my finger. This may not be the most sterile option, but I haven’t had problems with it.)

4. When the milk is warm enough, place 1-4 tablespoons of a good quality, no-additive, whole fat plain yogurt inside, and stir well to mix the cultures. You may find the amount of yogurt starter you add affects the thickness of your yogurt. Some people find less starter actually makes a thicker yogurt.

Now you need to keep your raw milk yogurt warm for 6-24 hours. Here’s how I keep mine warm:

1. Place the mason jars in a cooler filled with very warm water. Close the cooler tightly and cover with blankets or towels for insulation. This stays at the proper temperature for several hours at least, much longer if your house is on the warm side.

Our house gets cold in the winter, so during that time I usually add a few cups of boiling water to the cooler every few hours to maintain enough heat for the cultures. To see if the yogurt is staying warm, I simply dip my finger in the jar and see if it feels warm. (Like I said, maybe not the most sterile method but very accurate nonetheless for testing the temperature. Of course, if you use a thermometer that would work, too!)

2. Yogurt is usually ready after about 6 hours. However, if you keep it warm longer you can eliminate more lactose and casein, while culturing more probiotics. I usually culture my raw milk yogurt for at least 12 hours.

Of course, there are lots of other ways to keep yogurt warm, like in the oven with a pilot light, in a crock pot, or even in a warm car! Just remember it needs to be somewhere between 98-110 degrees to culture properly. Too cold means the cultures won’t take. Too warm means the cultures will die completely.

After your yogurt is cultured, place in the fridge for 5-6 hours to firm it up. It will usually still be thinner than commercial yogurt (though using a Greek yogurt starter may help). The texture may be slightly different than what you’re used to, but the taste will be very familiar.

Remember to save a few tablespoons of your plain raw milk yogurt to use as a culture next time! This way you don’t have to keep buying starter yogurt. Make a batch of yogurt at least every 7 days to keep your cultures active. Of course, you can also buy powdered yogurt cultures as a yogurt starter, if you prefer.

This yogurt tastes great with stevia and vanilla, which is how we make it here. My kids don't even notice that it's not store bought. You can also sweeten it with unrefined sugar like palm sugar or pure maple syrup. And of course, like all yogurt it tastes great with fruit and nuts, too!

An added bonus: this raw milk yogurt is fairly inexpensive. The cheapest non-organic plain whole-fat yogurt I can find is $1.83 for 32 ounces. No additives, but nowhere near organic and definitely not raw. Organic, high-quality plain yogurt is more like $3-5 for 32 ounces! I pay $6/gallon for raw, high-quality milk, and a gallon makes four 32-oz jars of raw milk yogurt. That's $1.50 for 32 ounces! Very inexpensive by comparison. And of course way cheaper than buying a bunch of tiny cups of yogurt. Plus you know you're culturing the good stuff, and cultured raw milk is a very healthy food.

If you have some experience making raw milk yogurt, or if you have any tips to share, I’d love to hear about it!

Find great sources for all your culturing needs on my Resources page!

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Three Strikes for Vegetable Oils

The change I’m addressing today is fairly simple, but don’t let how easy it is fool you: this is one of the most important changes you can make in your diet. I’m talking about cutting out polyunsaturated oils. Cheap vegetable oils aren’t benefitting your health in any way, and here’s why:

The main difference between polyunsaturated fat and other fats (like monounsaturated and saturated) is the structure. For example, monounsaturated fatty acids are linked by one double bond, but polyunsaturated fats are linked by multiple double bonds. This structure is very unstable and wreaks havoc on the cells in your body. It contributes to oxidation and free radical damage, which is linked to heart disease, cancer, Alzheimer's disease, autoimmune diseases and premature aging (just to name a few).

Strike One. The instability of polyunsaturated fats is especially volatile during any kind of processing. Even small amounts of light, moisture, air or heat damage polyunsaturated fat. These oils can’t withstand exposure to heat when used for cooking, and yet these oils are the most popular choice in packaged foods and most restaurants. These oils are also typically bleached and deodorized with hazardous chemicals. Damaged oils equal damaged health, period.

Strike Two. A top concern about consuming high levels of omega-6 fatty acids (a main component of polyunsaturated oils) is they can interfere with the body's production of prostaglandins. This can cause many adverse conditions in the body, including blood clots, sterility, poor immunity, indigestion, and cancer.

Strike Three. Too many omega-6 fatty acids can also interfere with the use of the very important omega-3 fatty acids in the body. And since polyunsaturated oils are used almost exclusively in conventional processed foods, it's very easy for people to take in far more omega-6 fatty acids than their body can use. The omega-6 fatty acids in these oils essentially crowds out the omega-3's, which can be devastating to your health.

Here’s how you can avoid eating damaged polyunsaturated fats:

Avoid vegetable oils. Don’t use soy, corn, cottonseed or canola oils. These are the worst of the worst, even if the label claims “unrefined.” Very small amounts of expeller-pressed sesame, peanut and flax oil are okay, but keep the focus on eating plenty of natural saturated fats.

Eat real butter. Margarine and other spreads are made with vegetable oil (sometimes the hydrogenated kind - yuck!). Stick with good ole butter with no additives.

Change your cooking oil. Polyunsaturated fats are simply too unstable to heat. Switch to butter, coconut oil, ghee and other stable saturated fats like lard and tallow. Using olive oil for cooking on occasion is safe, too. Find high quality sources of healthy cooking oils here on my Resources page.

Avoid processed foods. Unhealthy vegetable oils are just another reason to avoid packaged food products. Stick with the real thing and you’ll have more control over what fats are involved.

Fortunately, these changes can be very easy to make. Cooking with healthy saturated fats is simple and healthy. Since saturated fats are more solid at room temperature, you may have to gently melt them to use them in some recipes. This is a very small inconvenience, however, considering how beneficial the change is!

For an in-dept article about vegetable oil and healthy fats, read The Oiling of America at the Weston A. Price Foundation website. You can also take a look at Mary Enig's book Know Your Fats, or Eat Fat, Lose Fat by Mary Enig and Sally Fallon. The DVD Fat Head also has some interesting commentary about vegetable oils and saturated fats, for those of you who'd like a break from the books!

Need to find a source for healthy fats? Check out my Resources page here!

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Nourishing Foods for Beginners: Eat Your Saturated Fat!

Today I want to put some emphasis on a hot topic: eating fat! And not just any fat. I’m talking about the vilified saturated fat, the kind shunned by the medical community and most dietitians. The kind blamed for heart disease, diabetes and all sorts of other debilitating conditions.  

The kind that's absolutely essential to good health.

I’m not kidding. We need--desperately need--saturated fat to be healthy, to be happy, to have energy, to live! These are the most natural fats on the planet, and have been plentiful in the human diet since time began. That cannot be said of modern vegetable oils, which have only recently been engineered to infiltrate our food supply. These oils ushered in the modern age of disease, not the healthy saturated fats our ancestors used with such enthusiasm.

Here’s a list of benefits taken from the Weston A. Price Foundation’s The Skinny on Fats:

“Saturated fatty acids constitute at least 50% of the cell membranes. They are what gives our cells necessary stiffness and integrity.

They play a vital role in the health of our bones. For calcium to be effectively incorporated into the skeletal structure, at least 50% of the dietary fats should be saturated.

They lower Lp(a), a substance in the blood that indicates proneness to heart disease. They protect the liver from alcohol and other toxins, such as Tylenol.

They enhance the immune system.

They are needed for the proper utilization of essential fatty acids.

Elongated omega-3 fatty acids are better retained in the tissues when the diet is rich in saturated fats.

Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. The heart draws on this reserve of fat in times of stress.

Short- and medium-chain saturated fatty acids have important antimicrobial properties. They protect us against harmful microorganisms in the digestive tract.”

Read more about healthy fats in these posts:

• Is Butter Healthy? Part One: Butyric Acid Benefits

• Is Butter Healthy? Part Two: Vitamin A Benefits

• Is Butter Healthy? Part Three: Vitamin K2 Benefits

• Get Saturated: Four Reasons Saturated Fat is Healthy

• How Much Fat is Enough? 7 Reasons to Eat More Good Fats

Simple Ways to Eat Healthy Saturated Fats

Today we’re talking baby steps, so I want to propose just a few very simple changes for those of you who are just beginning to discover the merits of traditional foods:

• Switch to butter and coconut oil. Toss out all those fake spreads filled with vegetable oils and trans fat (even the ones without trans fat aren’t healthy!). Use real butter and high quality coconut oil: they are both delicious, healthy and easy to use.

• Drink whole milk. Raw milk is best, but if you’re going to buy pasteurized milk, still choose whole (and if possible, non-homogenized). The vitamins and minerals in milk are located primarily in... the fat! That's why low-fat and nonfat milk have to have these nutrients added back in (usually in synthetic form, which is less bioavailable).

• Buy whole-milk dairy products. Choose full-fat cheese, yogurt and sour cream. Low-fat and no-fat versions typically contain all sorts of additives and chemicals that try to mimic the real version's consistency and flavor. Low-fat is simply not natural!

These three steps above are basically effortless to make and don't usually cost much more than what you already buy.

A note about quality fats: Now, if at all possible, it’s important to get these foods from grass-fed or pastured animals who are free from antibiotics and artificial hormones. However, I will not get into that in depth today because we are talking small changes for beginners. I understand that it can be really discouraging in the beginning, and my main point is to encourage you to take baby steps if that’s what helps you move in the right direction!

A note for digestion: If you have been eating low-fat for years, it may be helpful to slowly incorporate high-fat foods into your diet. Digestive enzymes, probiotics, swedish bitters and naturally fermented foods can help you comfortably digest the extra fats, too.

Need to find healthy real food ingredients like coconut oil? Check out my Resources page!

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Soaking Grains for Beginners

The art of soaking grains has been lost to modern society, but it's a very important part of healthy living. The fact that most people do not soak grains anymore is why grains have earned such a bad reputation, because soaking neutralizes anti-nutrients while enhancing all the good things grains have to offer. Because of this, many people can add grains back into their diet if they are properly prepared (though this is not always true; some people just do better on a grain-free diet).

I wrote two articles on Natural News earlier this year about soaking grains. You can read part one here and read part two here. By far I received more questions regarding these articles than any others I have ever written there! I know it can be really overwhelming when you first delve into the idea of soaking grains--it certainly seemed that way to me, too. But now I soak most of my grains at home. If fact, here is a recent post about an easy version of homemade bread made with soaked flour.

In my opinion, the easiest way to begin soaking grains is to start with oatmeal. Extruded boxed cereals are really not healthy at all (even the whole-grain ones), so replacing them with soaked oatmeal in the morning makes for a super healthy breakfast. (Though, just to note, it took me a long time to get my family to stop eating boxed cereal! So don't feel bad if you can't give it up 100% just yet.) Here's how I make my oatmeal:

Easy Soaked Oatmeal (about 3-4 servings)

1 cup whole oats (organic if possible)
2 cups filtered water

Soak oats in one cup of water overnight. Add the second cup in the morning and cook as usual. After cooking, add plenty of real butter and sweeten with raw honey or real maple syrup. Add a dash or two of cinnamon for flavor, if you like. Serve with cream or top with fruit for a delicious, healthy breakfast everyone can enjoy!

What About Using an Acidic Medium for Soaking?

Now, you may have noticed I did not add an acidic medium to my recipe. Well, honestly, I don't make it that way because I could never get my family accustomed to that flavor (though I didn't mind it myself). But soaking is far more effective when you do use an acidic medium, so all you need to do for the recipe above is add two tablespoons of whey, apple cider vinegar, or lemon juice before soaking. That's it!

Rice is also an easy one for beginners. Like the recipe above, soak one cup of rice overnight in one cup of water (with acid medium if desired). Then add one more cup of water and cook as usual. Stephan Guyenet at Whole Health Source also offers a new way to soak brown rice. It's slightly more complicated, but is supposed to be far more effective.

About soaking time: you want to soak your grains for at least 7-12 hours to really start breaking down the phytic acid and enzyme inhibitors. Soaking for 24 hours really neutralizes these buggers, plus it gives you a far superior level of nutrients, too.

Please comment below if you have any questions about soaking grains, or to share how your soak grains in your home!


This post is part of Real Food Wednesday, hosted by Cheeseslave this week!

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Broth: A Food That Heals

Homemade broth is one of those foods that anyone can make--and a food that everyone should make. Canned broth must have seemed like a great invention at the time, but stocks and broths found on grocery store shelves are devoid of nutrients and real flavor. Large amounts of refined salt and harmful additives like monosodium glutamate (MSG) are usually added to make these more palatable. Real broth made at home is filled with nutritionally valuable trace minerals in their natural state. And nothing can compare with the depth of rich flavor a homemade broth can bring to so many dishes.

The nutritional value of real broth was well-known in ancient cultures and is still revered in traditional communities today. Broth is often viewed as a powerful health elixir which can strengthen the joints and bones, prevent and cure illnesses, and provide ample amounts of energy and stamina. These claims are not antiquated myths, though it may seem like that if you try to cure modern ailments with canned broth. That won’t work. But by preparing your own stock the old-fashioned way, you can reap many health benefits from it.

Of all the various ingredients which can be included in broths, bones are the most important. While the idea of bones, cartilage and marrow may not get you salivating, it’s these components that bring the miraculous nutritional value to homemade broth. Broths are a rich source of gelatin (which enhances protein absorption and helps grow healthy hair too), as well as important trace minerals. For those who can’t eat much dairy, broth is also an important natural source of calcium.

Meat and vegetables can also be included in broth, though these are more for flavor than nutrient value. You can add your favorite seasonings to the mix if you like, including sea salt, pepper and various natural spices. Don’t overdo the seasoning, however, since the broth will gain its own flavor as it cooks.

To make your broth, place all of your ingredients in a large stockpot and cover with cold water. Stocks and broths benefit the most when cold water is heated slowly, so it’s best not to try and save a minute or two by preheating the water. Place the pot over medium heat until water has reached a gentle simmer. Then adjust heat to its lowest setting and allow broth to simmer for at least 12 hours, though a full 24 hours will draw even more nutrients into your broth. (Beef broth generally needs more time than chicken broth.) Remember to only allow the stock to simmer, never boil. Boiling can botch the flavor, texture and nutritional value of your broth.

When your broth has finished simmering, remove it from heat and allow it to cool slightly. You’ll want to strain it to separate the liquid from the solids. If you want an exceptionally clear broth you can use a fine strainer, but otherwise any strainer will do. Strain the liquid into a large bowl (preferably one with a lid or cover for easy storage). Set aside meat and vegetables to use for soups or casseroles at a later time.

Store the stock in an airtight container overnight. The fat in the broth will harden and rise to the top of the bowl. You can skim off as much fat as you desire, but leave at least a small amount to enhance the overall flavor and texture. Of course, you can skim off all the fat and add it back in as desired later on.

You can freeze extra stock in an airtight container and keep it for several months, so you can easily save more time by cooking large amounts of broth at once and then storing the rest in the freezer. Use your broth to flavor soups, sauces, gravies and so much more. Homemade broth is sure to become a staple item in your kitchen when you discover how little effort it takes to enjoy such rewarding flavor and nutritional benefits.

Homemade broth is an ancient health secret that belongs in every kitchen. Since discovering Nourishing Traditions, I make homemade broth anytime I have bones handy. It makes a great addition to gravies and soups, so it’s not hard to incorporate broth into most meals. And if you've caught a cold this season, be sure to sip on warm broth throughout the day. Combined with other natural cold remedies, your cold will be gone before you can say "A-choo!"

One last tip: how do you know if you have a good-quality broth? It gels up at least a little once you refrigerate it - that means it’s full of nutritious gelatin!

No time to make your own broth? Buy high quality real bone broth online here.

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