Real Food Mamas

Raw milk

2010-08-07T19:58:00.003-06:00

A wonderful interview can be found here on the benefits of real, raw milk. It's long, I have to warn you. 50+ minutes long. I chose to watch it in about 5 sittings to make it doable.

According to Mark McAfee, there are two kinds of milk here in the USA: milk for pasteurization and real, raw milk fit for human consumption.

My family and I choose real, raw milk.

Vitamin D

2010-08-02T10:56:00.002-06:00

I recently read the book The Vitamin D Solution by Michael F. Holick MD, PhD. This is a particularly important book for all to read because almost everyone is deficient in vitamin D (really a hormone). Please visit his website for a synopsis of the book and then go get the book.

There are a couple of recent articles supporting the importance of vitamin D. One shows how important it is for the immune system particularly during the flu season. Another features Dr. Holick and describes how important it is to get Vitamin D from the sun during the summer months so that you have enough during the winter.

Processed carbs are the problem

2010-04-29T06:09:00.000-06:00

Scientific American published an article this month about the lack of evidence vilifying saturated fats and how carbs (particularly processed ones) should be the main target for creating health issues.

In March the American Journal of Clinical Nutrition published a meta-analysis—which combines data from several studies—that compared the reported daily food intake of nearly 350,000 people against their risk of developing cardiovascular disease over a period of five to 23 years. The analysis, overseen by Ronald M. Krauss, director of atherosclerosis research at the Children’s Hospital Oakland Research Institute, found no association between the amount of saturated fat consumed and the risk of heart disease.

Bold emphasis added by me. Yes, there is no evidence because cholesterol has nothing to do with heart disease (this is the lipid hypothesis - a wrong theory that became mainstream) so while saturated fats in the diets may raise it, who cares!

Sadly the USDA did not take this study (or any of the others) into consideration when they posted their new 2010 nutritional guidelines earlier this year. I'm pretty sure they think we're too stupid, although I'm sure the sugar and agricultural industry may have had a teency weency bit to do with it.

Right now, Post explains, the agency’s main message to Americans is to limit overall calorie intake, irrespective of the source. “We’re finding that messages to consumers need to be short and simple and to the point,” he says.

Right, who cares where the calories come from as long as you don't overeat. Geez. This is what we are teaching our kids...or I should say, this is what the schools are teaching and some (ok, most?) parents are teaching the next generation. I'm not teaching it, thankfully, because I've done my own research into what is really, truly healthy for the human body. The body needs fats, cholesterols, vitamins, minerals, etc. that are not found in most carb-rich foods.

And the highlight of the article comes at the end:

“If you reduce saturated fat and replace it with high glycemic-index carbohydrates, you may not only not get benefits—you might actually produce harm,” Ludwig argues. The next time you eat a piece of buttered toast, he says, consider that “butter is actually the more healthful component.”

Beautiful butter. Of course the source of it matters (grain-fed vs. grass-fed) which is why we have switched brands very recently from Challenge to Kerrygold. Yummy.

Thank you to my mother-in-law for sending the article my way.

How little we know about the role of cholesterol in the human body

2010-04-08T11:45:00.004-06:00

I was just discussing cholesterol levels with my husband the other day. He had his levels checked when they drew blood for his A1C test. They had all risen, particularly the HDL. It should be noted that his diet has changed dramatically recently, much more meat, especially red meat and fish.

I question whether cholesterol levels, particularly those for HDL, are at a correct range for the body to run optimally. Coming across this study on cholestrol levels and dementia adds to my curiosity.

RESULTS: Cholesterol levels in men with dementia and, in particular, those with Alzheimer disease had declined at least 15 years before the diagnosis and remained lower than cholesterol levels in men without dementia throughout that period. The difference in slopes was robust to adjustment for potential confounding factors, including vascular risk factors, weight change, alcohol intake, and use of lipid-lowering agents. CONCLUSION: A decline in serum total cholesterol levels may be associated with early stages in the development of dementia.

Conventional Wisdom would tell you that any decrease in cholesterol levels is good. Maybe it's not.

Easter Dinner

2010-04-02T11:52:00.001-06:00

We enjoyed Thanksgiving dinner so much that we have decided to do it again for Easter dinner this Sunday. A few changes have been made (would any less be expected?). The theme of sugar-free will stand but we will now be grain-free as well.

The menu:

Turkey (organic free-range from Whole Foods, 8.25 lbs.)
Gravy
Mashed sweet potatoes
Roasted mixed vegetables (asparagus, broccoli and carrots)
Steamed Brussels sprouts
Grain-free bread with Kerrygold butter

I may or may not do a dessert. Roscoe and I have enjoyed a delightful dessert recently that I will call Primal Pudding. I don't know if my mom will enjoy it as much as we do.

Appetizers are also on my mind. Perhaps some deviled eggs (is this a no-no for Easter?) and/or soaked and roasted seeds and nuts.

We will have to see about wine as well. For Thanksgiving I found a truly wonderful Pinot Gris and would love to indulge again. Would the gravy be as good if I were to exclude it? Probably not...

I purchased some white eggs (recently I've only bought brown ones - the yolks are almost always darker, a sign of more nutrition) for decorating with Roscoe and Rooster. It's been a long time since I've decorated Easter eggs. This will be one tradition to continue along with attending mass (the Easter bunny on the other hand - probably not).

What are your plans for celebrating Easter?

Grain-Free Bread

2010-03-31T12:37:00.000-06:00

1 banana
6 eggs
1/2 cup yogurt
4 TBSP buckwheat flour
4 TBSP coconut flour
1 scoop whey powder
3/4 cup unsweetened coconut flakes
1/2 packet stevia powder
1 tsp cinnamon
1/2 tsp nutmeg
2-3 TBSP coconut oil, gently melted

1. Mash banana in a medium bowl. Beat in all eggs. Stir in yogurt.

2. In a separate bowl thoroughly mix together buckwheat, coconut flour, whey, coconut flakes, stevia, cinnamon, and nutmeg.

3. Add dry ingredients to egg mixture and stir very well. Try to work out any clumps.

4. Stir in coconut oil.

5. Butter a 7 x 9 baking dish or similar. Pour in mixture.

6. Bake at 280 degree F for 55 minutes.

Best kept in fridge. I always double the recipe so Rooster and Roscoe have plenty to snack on for a week or two.

This is a recipe I have been working on since last summer. It works as a nice replacement for the buckwheat muffins (see picture on top of blog - I miss 'em!) I used to make using grain flour, oats, etc. These are especially good right out of the oven with a little butter or almond butter spread on top!

The skinny on saturated fat

2010-03-02T19:25:00.004-07:00

All my life I have heard bad things about fats, and in particular, about saturated fats. Whether it was stories in the news, information from school, literature from the American Heart Association (AHA), it was always to have a diet low in fat, especially saturated fat.

What I have learned recently has put a 180 degree spin on that position.

First, let's look at what saturated fat does in the body:

Saturated fatty acids constitute at least 50% of the cell membranes. They give cells their necessary stiffness and integrity. (This helps with wrinkles - less integrity within a skin cell, more floppiness means more wrinkles.)

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

Saturated fats lower lipoprotein (a) – A substance in the blood that indicates proneness to heart disease.

Saturated fats protect the liver from alcohol and other toxins.

Saturated fats enhance the immune system.

Saturated fats are needed for the proper utilization of essential fatty acids. Specifically, omega-3 essential fatty acids are better retained in the tissue when the diet is rich in saturated fats.

One of the healthiest ways to consume saturated fat is from coconut; it comes in different forms: oil, milk, meat. I use all 3, although the milk only sparingly. Coconut oil is absolutely wonderful to cook with in place of any current oil you may use. Scrambled eggs are particularly yummy when cooked in it and baked goods turn out wonderfully. I add coconut meat (shredded coconut) to yogurt, baked goods (recipe for a grain-free bread soon to come), cheddar biscuits, primal pancakes, etc. I've used the milk in soups and as a replacement for cow milk a couple times.

There are tons of resources already out there for additional info on why saturated fat needs to be put back into the diet. Here is a quick reference:

The Definitive Guide to Saturated Fats by Mark Sisson at MDA

Does Saturated Fat Cause Heart Disease? by Food Renegade (hint: no)

Get Saturated: 4 Reasons Saturated Fat is Healthy by Elizabeth of Nourished Life

7 Reasons to Eat More Saturated Fat by Dr. Joseph Mecola

Cheddar Biscuits

2010-02-09T10:18:00.005-07:00

I adapted a recipe from this wonderful cookbook, Pecans: From soup to nuts. The very first time I made them I stuck fairly close to the recipe, just altered the type of flour I used. The next couple times I went wild with experimentation and came up this recipe:

8 oz. finely shredded extra sharp cheddar cheese, room temperature

1 cup finely grated zucchini and/or yellow squash

2 carrots, finely grated

3 eggs, beaten

4 TBSP unsalted butter, melted

4 TBSP virgin coconut oil, melted

splash hot sauce

2 tsp low-sodium wheat-free soy sauce

4 TBSP coconut flour

1/2 cup flax seed meal

5 TBSP unsweetened shredded coconut

1 tsp onion powder

sprinkle of cayenne pepper

salt, optional

pecans, optional

1. In a medium bowl combine cheese, carrots, zucchini and squash thoroughly.

2. Separately, mix together eggs, butter, coconut oil, hot sauce and soy sauce.

3. Separately, mix together all dry ingredients.

4. Add egg mixture to cheese mixture and combine thoroughly. Add in dry mixture and combine thoroughly.

5. Oil hands with coconut oil. Take ~1 TBSP of dough and roll in hands to form a ball. Place on cookie sheet about 1.5-2 inches apart from each other. Depress with a fork twice(like you would with a peanut butter cookie; see pic above). If you want to add pecans to the tops, do so now. I actually never added them.

6. Bake at 280 degrees F for 30 - 35 minutes. Let sit a couple minutes, then remove from sheet and place on rack to finish cooling. Keep in airtight container in fridge. Yields ~46.

An alternative to hand mixing is to place all ingredients in a food processor. If you choose this option the butter and coconut oil can be room temperature, not melted.

Rooster loves these - well, we all do. I'm thinking there are many other vegetables that can be added or substituted for carrots, zucchini, etc. Next up is to try spinach, kale, and bell peppers (though not all together).

Sugar

2010-02-07T10:39:00.003-07:00

Really, there is no place for it in your diet. Here is a good article to read about how to cut back on sugar.

I cut it out of my diet back in October and then proceeded to have some every once in awhile over Christmastime. Every time I had it I could tell - bloating, mild headache, cravings for more, fatigue, etc. If I had a bunch of sugar in the evening I woke up the next morning feeling like I had a hangover - yes, that bad.

Since the end of December I have switched back to no sugar, and even took it a step further - no grains. Why no grains? First, I get plenty of carbohydrates from vegetables, some fruits (apples, berries, bananas), and some dairy products (yogurt, heavy cream). Second, even complex carbohydrates turn to simple sugars once your body digests them, sure it takes longer but the end product is the same whether you are ingesting simple sugar, refined grains or whole grains. Last, but not least, the body doesn't need grains for any nutrients; I can get everything I need from vegetables, fruits, meat, fat, fish, nuts, seeds, and dairy.

I have been reading a lot recently about grains, sugar, etc., and their response in the body. I will be posting more on this but to touch briefly on the negative reactions within the body:

1. Sugar is toxic within the bloodstream
2. Sugar, when in excess, gets turned into triglycerides (fats in blood)
3. Insulin in high levels (a response to high sugar consumption) causes inflammation in the body
4. Sugar ruins your teeth (internally not just by it's physical presence on your teeth)
5. Sugar interferes with absorption/utilization of nutrients

A list of books I have read/currently reading:

Diabetes Solution by Dr. Richard Bernstein
Good Calories, Bad Calories by Gary Taubes
Living Low Carb by Jonny Bowden, MD
Suicide by Sugar by Nancy Appleton, PhD
Primal Blueprint by Mark Sisson
*I like to link to amazon; I don't receive any compensation from them

Please don't try substitutions for sugar, either. They are just as toxic to the body.

I am so amazed at what I have learned in the past year about health (particularly my health or lack thereof). Conventional wisdom has it's place but so much of it is wrong. I look forward to learning so much more and sharing it with you here. Thanks for reading!

Primal Pancakes

2010-01-16T19:38:00.007-07:00

This is where I found the inspiration.

1 banana
1/2 packet stevia (optional)
2 TBSP almond butter
6 eggs
1/4 cup unsweetened coconut flakes
1/2 scoop unsweetened, unflavored whey powder
3 TBSP flax seed meal (or 2 TBSP + 1 TBSP coconut flour)

2 tsp cinnamon
sprinkle salt

In a medium bowl mash banana. Add almond butter and mix well. Add stevia. Add eggs and mix well. In separate bowl combine remaining ingredients (do this step so coconut flour gets mixed well with other dry ingredients - it clumps!). Add dry ingredients to egg mixture and stir well.

Start off with the griddle on low - you want these to cook slowly. Place a couple teaspoons of coconut oil in and spoon ~2 TBSP of batter for each pancake. They are ready to turn when you notice the edges are coming up just slightly. They need less time to cook on the second side. Repeat with coconut oil for each batch of pancakes.

Eat them warm - with some butter if you wish. They are also very good straight out of the fridge (if you are controlled enough to have any leftovers - haha).

yields ~16 pancakes

Cod Liver Oil

2010-01-09T19:47:00.005-07:00

I have been meaning to write about the wonderful food called cod liver oil! No, no...don't grumble. It really is a great food. Here's why:

1. It has Omega 3s (DHA and EPA)

2. It has Vitamin A

3. It has Vitamin D

4. You can buy it in flavors now!

The first 3 are vitally important to health. The 4th is a bonus.

This article is what triggered me to finally get to writing about cod liver oil. It seems that a lot of people are failing to get adequate Vit D. No doubt since it is hard to find foods that contain it naturally (most milk has to be fortified because the fat is removed - bad! You need the fat for the body to be able to use Vit D) and lets face it, fortified anything is second rate to natural.

What puzzles me is that cod liver oil is never mentioned in these type of articles as a wonderful source of Vit D. What used to be quite common is now never written about in the mainstream news. Very wrong.

Do watch out for the type of cod liver oil that you buy. Some have decreased amounts of Vitamin A and D in it. Go to the Weston A Price Foundation website for complete info on what to buy, dosage and the many, many benefits of cod liver oil.

This* is the type I buy for my family, although I have been getting it at Sunflower. Rooster and I take it every day (or darn near every day) and Roscoe takes it every other day. This is in addition to the fish oil Roscoe and I take. The flavor of the cod liver oil is quite pleasant - a minty lemon spoonful of goodness :)

*I should note that I have no sales connection with amazon. I love linking there because 1. I love to shop from them and 2. they have great descriptions and pictures of almost everything under the sun.

Thanksgiving Turkey and Gravy

2009-12-11T19:55:00.000-07:00

Well, the day has come and gone and I still need to post a few recipes. For the turkey and gravy I will just provide links with a few additions/changes to how I prepared them.

Whole Foods has a list of videos on how to prepare a turkey dinner. I watched 3 of the videos - Thanksgiving Turkey Made Simply Delicious, 4 Steps to Perfect Gravy and How to Carve a Turkey. Excellent tutorials and recipes!

For the turkey I added cranberries and apples to the cavity/roasting pan. I used a very delicious white wine that I had never tried, a Pinot Gris by Stoney Mesa (and quite happy to use a local product!).

I was surprised at how involved it was to make the gravy. The roux turned out quite nicely by using a combination of wheat flour and arrowroot powder. The spices I used were parsley, sage and thyme.

My first turkey and gravy were a success! And I thoroughly enjoyed all the cooking and my husband really enjoyed carving his first turkey!

Thanksgiving Vegetables

2009-11-24T12:30:00.000-07:00

Vegetables are the main staple for every dinner at our house. Every night we prepare a big salad to accompany what I make for dinner, or rather, what I make as a side dish. Since we have a salad so often I wanted to make the vegetables special for dinner on Thanksgiving day.

I came up with fixing broccoli, carrots, and brussel sprouts. Wait! Don't leave because of my mentioning brussel sprouts - they are yummy! Perhaps you just haven't had them the right way. Stick around to find out a wonderful recipe for some tasty brussel sprouts.

Cinnamon Carrots

2.5 cups sliced carrots
2 TBSP butter, room temperature
1/2 tsp cinnamon
sea salt to taste

Steam carrots until desired tenderness (see below). Remove from heat and place in heat-resistant bowl with lid. Add butter, sprinkle the cinnamon, and add sprinkle of salt. Stir. Place lid on and set aside. Stir again right before serving.

Broccoli

2.5 cups broccoli, cut-up
2 TBSP butter, room temperature
sea salt and pepper to taste

Steam broccoli until desired tenderness. Place in heat-resistant bowl with a lid. Add butter, salt and pepper. Stir. Place lid on and set aside. Stir again right before serving.

Roasted Brussel Sprouts

1 pound brussel sprouts

2 TBSP Olive Oil

1 tsp rubbed thyme

sea salt and pepper to taste

1 TBSP apple cider vinegar

Heat oven to 400°F.

Trim brussel sprouts, remove outer leaves, and cut in half. Place all ingredients but vinegar in a bowl and toss until brussel sprouts are well-coated. Place on a baking sheet, flat side down. Roast for 15 minutes. Turn the sprouts over. Roast another 15 - 20 minutes or until browned and crispy. Remove and place in heat resistant bowl with lid. Stir vinegar in and top with lid until ready to serve. (I made up this recipe from this one and this one.)

I steam most vegetables that we eat. It's quite easy when using this item, although I would love to get the silicone version! I like to have a little crunch in my vegetables so I steam them 5-7 minutes. Since Rooster has joined us at the table, though, I steam for 10-12 minutes to make them easier for him to eat.

Yogurt - Updated

2009-11-20T19:45:00.000-07:00

After more experiences I have updates to my recipe. See below.

Would I ever have thought I would be making homemade yogurt? My answer definitely would have been NO up until just a few months ago. Why, you ask, would I go to the trouble when I have so many options in the grocery store?

Well, it tastes better, it is very fresh, it has no additives, it is much less expensive ($2.59/2 quarts instead of $2.69/1 quart at the store), and it is much, much easier than I ever imagined.

I found a basic recipe for the crock pot here. Since finding it I have worked on tweaking it until I found the perfect outcome of tangy-ness and firmness.

Start with 1/2 gallon of whole milk and place in a 2 quart crock-pot on low temperature setting. How my steps differ than the initial recipe:

1. lengthened the initial cooking time to 3.5 - 4 hours*3-3.5 seems best

2. cool it down ~3 hours (until it is 110 degrees Fahrenheit)

3. add minimal culture (1/4 - 1/2 cup) by stirring very slowly

4. wrap the whole pot up in 2 large bath towels

5. place in a warmed oven (110 degrees Fahrenheit)*keep warming it up for the first couple of hours for better results

6. let sit overnight in oven for at least 12 - 15 hours (even 18 hours has been fine)*15-18 hours is ideal

7. stir rapidly with a wooden spoon (discontinues bacterial growth)*not necessary

8. refrigerate for 8+ hours

9. put into 3 quart mason jars; save 1/4 -1/2 cup for next batch in one

10. add vanilla bean to non-starter jars

It is still much runnier than store bought (hey, no added nonfat milk powders or gelatin or whatever else they decide to add for thickening) but we don't mind. Roscoe drinks it like kefir for breakfast in the morning. I soak Rooster's and my oats in it overnight for breakfast. It's also so yummy with frozen berries added - almost like ice cream!

Originally posted on 10/12/2009 at 09:45 am

My Grandmother's Cranberry Relish

2009-11-20T19:20:00.006-07:00

Both of my grandmothers are amazing cooks. This recipe is one of my favorites although it has quite a bit of sugar in it. This Thanksgiving I will be making it without the sugar. I have never made it this way and hope it turns out well.

Here is the recipe, the bold represents changes I will be making:

3/4 cup apple juice (1/4 cup 100% orange juice concentrate + 1/2 cup water)
1/2 cup sugar (omit)
1/4 tsp ground cinnamon (1/2 tsp ground cinnamon)
1/4 tsp nutmeg or allspice (1/2 tsp nutmeg)
dash ground cloves (1/4 tsp ground cloves)
1 12 oz package cranberries
1/2 cup green raisins

In a medium saucepan combine juice, sugar, cinnamon, nutmeg, and cloves. Cook and stir over medium heat until sugar dissolves (since no sugar will be added I will cook 4-5 minutes). Add cranberries and raisins. Bring to a boil. Reduce heat. Cook and stir for several minutes, until cranberries pop. Remove from heat. Transfer to serving bowl, cover, and chill thoroughly before serving.

I will also be making this on Wednesday so it can chill overnight. I remember it was always better the next day once the spices had a chance to do their thing.

Swiss Braid Bread

2009-11-19T14:54:00.005-07:00

This is a wonderful recipe that I made for Rooster when he was sick a few weeks ago. I put him on the BBRATY (breast milk, bananas, rice, applesauce, toast, yogurt) diet for a couple days and did not want him to consume any sugar. Good luck finding pre-made bread (for toast) with no sugar! So, after searching the Internet, I found this wonderful list of breads. No sugar, no fake sugar - perfect!

Rooster loved the bread - we all did (I even had some - more than I should!).

I've decided to make this bread again as the base for our Thanksgiving stuffing. I followed the recipe exactly a few weeks ago but I think I will tweak it a bit for next week. The following are the ingredients and the bold will be how I most likely will make it:

3 cups white flour (1 cup white flour, 1 cup oat flour, 1 cup rice flour)
1 tsp salt
3/4 ounce fresh yeast (2 packets yeast)
2 Tbsp lukewarm water
2/3 cup sour cream
1 egg, lightly beaten
1/4 cup butter, softened

For the glaze: (nix the glaze)
1 egg yolk
1 Tbsp water

I will follow the remainder of the recipe, which you can find via the above link, as to how it's written, minus the glaze. Once warm, I will slice and lay out to dry for a couple hours while preparing the other ingredients for the stuffing.

I will be making this Wednesday, the day before Thanksgiving so all we need to do is warm up the stuffing right before we eat dinner on Thursday. It is slowly all coming together, yay!

Thanksgiving

2009-11-18T08:08:00.011-07:00

This year we will be hosting Thanksgiving dinner at our home. This is the first of many things for me: hosting, cooking a turkey, and making everything from scratch. Yes, everything.

The menu:

Turkey (free-range from a local farm)
Gravy
Stuffing (I will be making a sweetener-free bread as the base although not grain-free)
Broccoli
Carrots
Brussel Sprouts
Cranberry Relish (will attempt sweetener-free but may have to add some honey)

My mother will be bringing some yams, half bare (the way we like them) and half doctored up the way she and my sister enjoy them.

I may also add a dessert, perhaps a Primal Pumpkin Souffle or a Primal Pie. Or I may just make up a recipe that is sweetener and grain-free.

I will be posting recipes for my menu and will then update this thread with links to them.

This Thanksgiving is a chance to enjoy time with family while trying to eat well. I have an internal debate during these times (like I did for Rooster's first birthday) as to what should be placed on the menu. I have quite fond memories of mashed potatoes, pumpkin pies, apple pies, stuffing, carrot casserole, rolls, etc. from holiday meals while growing up. I want Rooster to have the same but I know what that stuff does to the body. I know I will need to compromise here and there, which will occur on special occasions and I will have to accept it. Food is not meant to be pleasure free (thank goodness for fats!) and we as a family will learn new ways to incorporate primal foods into our daily lives, especially during special occasions.

Pumpkin Soup

2009-10-13T13:59:00.002-06:00

1 small onion, chopped (or 3 TBSP onion flakes)
2 TBSP olive oil
1 tsp ground cumin
1/2 tsp ground ginger
20 oz can pureed pumpkin (NOT pumpkin pie mix)
2 cups broth, veggie or chicken
1/2 tsp ground pepper
1/4 tsp cayenne pepper
1.5 cups milk
salt to taste

Use a medium size pot. Saute onion and olive oil for 3-5 minutes. Add cumin and ginger. Stir. Add pumpkin and broth. Simmer to slow boil for 15 minutes. Reduce heat. Add milk, ground peppers and salt. Heat (do not boil) for 10 minutes. Serve immediately.

*good additions are diced mushrooms and celery (saute with onion)
*can make the day before without milk; just heat with milk prior to serving; herb flavor really stands out when this is done

New research on anti-oxidants

2009-09-11T12:41:00.004-06:00

Another reason to eat whole, real foods instead of trying to pick and choose which supplements and enriched foods to eat.

Omega 3s are recently the trendy thing to eat because of current research showing their utmost importance to brain function and many, many other processes in the body. Before that it was anti-oxidants or a certain vitamin or certain mineral, etc.

We know that anti-oxidants taken in the form of a whole food (like a blueberry or leaf of spinach) provide protection. What we don't know is how these ingredients interact with each other in the body when they are taken together in a whole food. What we also don't know is what other ingredients are still to be discovered that also assist in the process of bodily absorption or use of such substance. Hence why taking just the anti-oxidant in pill form is not the best idea.

Eat a diverse diet of whole, real foods and you won't have to guess what will be beneficial and in what amount in order to be healthy.

Butter

2009-08-10T16:15:00.001-06:00

I visited a dairy farm/creamery in Iowa last week and sampled the best ice cream and chocolate milk I have ever had. While there I purchased some cream and learned how to make butter in my own kitchen. A picture of the wonderful result is to the left.

How I did it:

Using a counter mixer, I put the cold cream in the bowl and put the mixer on level 7 (on my mixer the lowest speed is 1, highest is 10) for just over 5 minutes. It will begin to froth up at about 2-3 minutes and then right around 4.5 - 5 minutes butter forms and separates from the buttermilk.

Pour off the buttermilk and save for biscuits, muffins, pancakes or whatever. Take the butter and press until no more liquid comes out (use a cheesecloth, 2 plates, whatever works for you). You can salt at this time or add herbs/spices for flavoring. Refrigerate.

Next on the agenda: homemade yogurt

Dried nonfat milk powder

2009-08-07T08:46:00.006-06:00

Since learning about the oxidized cholesterol present in milk powder (and even more so in egg powder) I have avoided it at all cost. Why introduce free radicals to the body when it's completely unnecessary? I have also learned that the ingredients list will not show it as nonfat milk powder. It will simply say nonfat milk. Or in the case of milk, it can be added as a filler or even possibly totally made up of powder.

So, when I looked at the ingredients list to my Mountain High Original Style Vanilla Yoghurt and saw nonfat milk, I became suspicious. After emailing and confirming that they do in fact add nonfat milk powder to their products I will be limiting our purchase to the low fat style. I have found that Brown Cow or Stonyfield yogurt tastes much better anyway, without the fillers. A serious look will be made into other brands to completely eliminate Mountain High out of our home.

I also double checked on Royal Crest milk and they do not add nonfat milk powder to any of their milk. Yay!

Welcome

2009-07-20T15:54:00.001-06:00

I began this blog as a forum for mamas (and papas too!) to share and learn about anything and everything to do with real food so that they can offer a nutritionally sound diet to their family.

Here you will find various mamas with information, recent research, nutrition benefits, recipes, opinions, ideas, etc. about real food and how they prepare it for their families.

I look forward to the interaction here! We learn so much from each other!