Years ago I remember reading Sally Fallon’s comment in Nourishing Traditions regarding drinking goats milk on a regular basis. She spoke of the lack of folic acid (also known as folate) and vitamin B12 contained in goats milk compaired to cows milk. While reading that statement I remember thinking… “what about sheep’s milk?”
Well Fallon was correct. Goat’s milk contains only 2.4 mcg of folate per 1 cup of milk whereas cow’s milk contains 12.2 mcg of folate per 1 cup of milk. But get this, sheep’s milk contains 17.2 mcg of folate per 1 cup of milk! As for the vitamin B12, compare the results for 1 cup on milk: Goat’s milk: .2 mcg, Cows milk: 1.1 mcg, Sheep’s milk: 1.7 mcg.
In case you are curious folate is necessary for forming new cells, especially during rapid cell growth which takes place in infancy and in utero. It plays an essential role synthesizing DNA and cell division. While pregnant, if a woman does not have enough folate in her body, neural tube birth defects and low birth weight in the baby are a common result. Lake of folate causes anemia since folate also helps in producing red blood cells.
Vitamin B12 is essential for normal brain and nervous system function. It also promotes blood production. B12 is needed for the metabolism of every cell in the body. It works in correlation with Folate/Folic Acid for DNA synthesis and overall growth. Folic acid and Vit. B12 need to be consumed together for adequate absorption.
Please note: The following data results are taken from pasteurized milk. Results from raw milk will compare differently. See this chart for insight: Which do you Choose?
Yesterday I had my first exposure to chicken butchering. My friend Grams and her son Eric invited me over since they knew I was anxious to learn how be self sufficient with our family meat preparation. We had an assembly line with a few helpers outside, one to chop the head, two to dunk in hot water and pluck the large feathers out and two in the kitchen plucking remaining feathers/hairs. After the birds were cleaned, Eric and I sat down to gut the birds before their final cleaning. Over all it took us less than 3 hours to do 12 chickens, from killing to freezing. Apparently, most farmers can knock out allot more birds in that amount of time but according to Eric we did it the “clean, slow” way.
I don’t want to go into every detail here, because one can find butchering directions in extensive detail in books, or online. My reason for blogging about it today is for encouraging others to not feel overwhelmed by the idea of butchering your chickens or any other animal for food. It can be a little tedious and perhaps a bit nauseating for others but truthfully it is not hard. Eric threw the axe while I watched, since I’m a bit too petite for his size of axe but all the other steps were very easy to perform and understand.
Cleanliness is the most important factor. Through we did allow the blood to drain into the ground, there wasn’t really a whole lot of blood to drain. Being a city-girl all my life, I imagined gushing blood, but yesterday, I realized that my perceptions were wrong. Other than feathers scattered about, a large bloody mess was no where in sight.
I was surprised by the level of respect each participant had during the process. No one was screaming “GROSS”, and no one was swinging a bird around. Instead we all knew our job and we did it with a thankful heart for the meat we were preparing. Eric says he keeps his respect for the bird at all times, from the time they are little chicks, and while they are growing into explorers, untill the time they breath their last.
While pulling out the innards I felt like I was in an anatomy class learning and inspecting each organ. All I can say is that the Creator did a pretty spectacular job! I was amazed how clean each bird was on the inside. Yeah there was blood but each organ looked so healthy, at least on their outside. I did only see one “bug/parasite” in all the chickens I cleaned but that is to be expected. These were free range chickens and I’m curious how other caged birds compare. I learned the importance of taking the organs and entire intestinal tract out in one piece, the trick is to not sever the intestines for keeping the bird as clean as possible.
Eric and Grams were going to pass along 6 of the clean chickens but I just couldn’t take that much, since I had just recently stocked up my freezer. So I came home with 3 chickens, 24 chicken feet (for stock), and one great chicken butchering lesson!
Egg salad is a staple at our house. It is a tasty low-carb high-fat easy to grab snack or lunch. In an attempt to consume less “store bought” jars, I have tried to create an appetizing mayonnaise-free rendition of our beloved egg salad.
Please note: Making you own homemade fermented mayo with olive oil and whey is a wonderful idea. However, I usually do not like to use up my pricey olive oil on making a ton of mayo (since we eat so much of it). If I’m going to buy “real” olive oil (see The trade in adulterated olive oil ) I usually like to use it for salad dressings since homemade olive oil mayonnaise calls for allot.
Please feel free to adapt and experiment with the following ingredients:
For feeding one person, I use two boiled eggs chopped. Mix in 1 tablespoon sour cream, 1 tablespoon butter, 1 tablespoon fermented salsa (I used Zukay’s Hot Salsa Viva, but any type will work), 2 teaspoons Dijon mustard, 1 garlic clove, minced (optional) and sea salt to taste.
Since I am sensitive to gluten, I scoop up my egg salad with thinly sliced cucumbers, thinly sliced cheese or with organic corn chips for a rare treat.
Last night we had mushroom, onion, mozzarella cheese, bun-less burgers! They were delicious, easy to make and a healthier low-carb option.
To make thaw 1 lb ground beef. Mix in:
2 Tablespoons Italian seasoning
1 Tablespoon sea salt
2 Tablespoons minced garlic
While grilling burgers, in separate skillet saute in coconut oil on medium heat:
One medium onion sliced
5 mushrooms sliced, Add after onion is slightly tender
After flipping burgers, set a slice of mozzarella cheese on each to melt while grilling the other side. Place burger on plate and top with onion and mushroom saute. Serve with 2 Tablespoons of fermented garlic, salsa or sauerkraut.
Note: Sometimes I saute a separate skillet of cabbage to set the burger on top. Then top with cheese and onion, mushroom saute.
I just recently gave Zukay Live Foods a try, tasting their naturally fermented raw relishes and salsas. I knew the products were overflowing with “life” and nutrients, however with the unpredictability of all fermented foods, I wasn’t so sure how happy my taste buds would be. Boy, was I in for a surprise! Hours after tasting each variety, my taste buds are still dancing.
Growing up with a German grandma who spent hours gardening and preserving her vegetables has rather spoiled my taste buds when it comes to homemade fermented produce. I have never forgotten the glorious taste and smell of her fermented pickles at the dinner table as a child.
Today, while opening a jar of Zukay’s Garlic Dill Relish all those childhood memories came to mind as the fresh smell of cucumber, dill, mustard and garlic filled the kitchen. My hubby who was standing near by perked up and opened his mouth asking for a taste. Right of the spoon we gleefully savored the little morsels of relish. Now, I know these probiotic packed relishes and salsas are to be moderately eaten with your meal, whether smothered on a sandwich or scooped with a chip, but even by its self, Zukay’s live foods alone are irresistible.
The Horseradish Dill Relish has an amazingly delicate flavor for a relish containing horseradish. It is still very “alive” tasting but certainly not overpowering. I happen to love everything about horseradish and look forward to the Passover season when it seems to be easier to obtain in meals. Zukay’s Horseradish Dill Relish has that wonderful lingering zing from the Horseradish without the usual mouth burning sensation. This would taste heavenly on lamb!
As for the Salsa Viva, both mild and hot are outstanding. Seriously the best salsa I’ve ever put into my mouth. In fact, I would seriously eat it right off the spoon. While tasting the salsa, it was reminiscent of the satisfying spirited taste of a well made Kombucha, also abundant with flavors of peppers, onions and lime juice. Oh, I think I want to invite some friends over tonight just to have a Zukay tasting party. I have a few friends who are rather picky about salsas, they just know a good salsa when they taste and smell one. The flavor of Zukay’s Hot Salsa Viva will knock their socks off, especially when I tell them one serving of these raw fermented veggies is like eating a probiotic and enzyme pill and their daily vitamins.
Zukay Live Foods has well exceeded my expectations! I’m not only pleased by their method of preserving foods for optimum life giving properties, I love how Zukay is a forerunner for spreading the taste, nutrition and understanding of tradtionally fermented veggies to the masses!
Keep fermenting Zukay, we love your products and commitment for live foods!
I recently heard a man call in to the nightly news program in regards to the failing economy. He mentioned that he lost his job and currently eats mainly lentils while his budget is tight. First of all I think it is sad and wrong that anyone in the world should have to be hungry. It just plain makes me frustrated and mournful thinking about it. But can someone really eat a semi healthy diet while living in a state of poverty? Yes, they can!
Try eating lentils, considered poor mans meat in many countries, with brown rice, creating a complete protein. But be sure to eat them with some type of good fat (tallow, coconut oil, butter) and just as importantly eat them with a raw fermented food. Fermenting veggies such a cabbage, garlic, beets, pickles is unbelievably cheap but so rewarding. Not only are you getting an increased amount of vitamins (espeically Vit. C) but also enzymes to help assist in good digestion and good bacteria for a healthy immune system. If for a time you could not afford meat, buy beef bones that are a few bucks or ask your grocery clerk if he has any fish bones (usually available at asian markets), make stock and cook your rice and lentils in it for cheap but very necessary minerals. Save the tallow fat that rises to the top of the stock, this is very stable healthy fat!
I highly recommend not eating in this manner long term, only during desperate times. But think about it, buying ramen noodles or store bought canned foods are cheap and void of all nutrients and life. For about the same price you can buy or grow veggies to ferment, stock up with a bulk amount of lentils and brown rice and do not forget the oils, whether you spend your shillings on good quality cod liver oil, butter, tallow or coconut oil, spend it on the fats, do not limit your fats!! Also consider sprouting any grains you have on hand instead of buying allot of produce. Sprouts are easy on the digestive tract, full of protein, vitamins and enzymes.
1/2 C. Softened extra virgin coconut oil (if your house is warm then your oil should be perfect, just soft enough to mix easily)
2-3 Tablespoon baking soda
10 drops or to taste of Tea Tree oil or Spearmint oil
Pinch or drop of stevia
Thoroughly mix all ingredients in jar and store in cool dark place. Use desired amount on toothbrush and brush as you would with regular toothpaste. Use H2O2 to clean your toothbrush between use.
Coconut oil has natural anti-bacterial, and anti-viral properties. Baking soda helps whiten teeth by cleaning off stains and the tea tree oil is for taste as well as extra anti-bacteria properties.
Why use, homemade toothpaste? Natural toothpastes from the store can be expensive and contain glycerin a chemical that sticks to your teeth forming a layer that takes many washes to to thoroughly wipe away. This glycerin coating acts as a barrier in allowing nutrients to be absorbed from the food you consume. Traditionally, cultures used oils for cleaning their teeth for the anti-bacterial cleansing agents naturally found in virgin oils Also oils are able to seep into places other “pastes” hover over.
Mmmm! Garlic, probably the chef’s best friend in the kitchen. I love to use garlic in everything I can think of and find that I use at least 5 cloves everyday to add to our food. Though, sauteed or roasted garlic are the popular preparation methods, I like to ferment my garlic in a quart jar. Fermented garlic is easy to make and use. The taste as well as the nutrients are increased.
Just what are the nutrients contained in those little nuggets of incredible flavor? Well research shows that garlic contains good levels of Vit. C, B6, selenium, magnesium, potassium, calcium and manganese and flavonoids. Garlic is anti-fungal, anti-viral, anti-bacterial and an anti-inflammatory. It is also full of antioxidants which are what cause our bodies to age. When fermented and then prepared as desired, Garlic is very soothing on the digestive tract and encourages a healthy heart. Fermented garlic is full of enzymes and good bacteria! It is not recommended to eat allot of raw garlic, as it can irritate your digestive system. You may be surprised to find out that Garlic also contains omega-6 fatty acids and even protein.
Here is how I ferment my garlic:
Place about 10 garlic heads in the oven and warm at 200 degrees for about an hour. Do not over bake, just enough to help loosen the shells. Peel garlic (children love to help with this as long as their not afraid of something a bit spicy). Place in a quart jar and sprinkle in 1 T. oregano, 1 T. salt and 3 T. whey (whey is the liquid that rises from yogurt, you can also use the liquid from a previous fermented batch instead of whey). Cover with water, allowing 1 inch between garlic/water and lid. Cover with lid and leave at room temp. for two days then transfer to cold storage. In cold storage the garlic will last for three months but if you use garlic as often as I do you’ll make it at least every month! Try it, you will love the taste!!
My sister Angie is currently in Guyana with the Peace Corps. She sent me this photo, whom I believe is the wife of her host family. As soon as I saw the photo I was struck by her high check bones, her straight teeth and the fact that she is kneading homemade bread. Of course Weston A. Price came to mind and his studies on diet effecting facial structure and oral health.
From his extensive research, Price found that there is a direct correlation between the our diet and the health our teeth and bones. When cultures ate traditional prepared foods that were available to their specific region such as raw milk, butter, cultured/fermented foods and beverages, grass-fed meat, fish, liver, range-free eggs etc. the peoples thrived in physical structure and overall internal health. He was especially curious as to how their teeth and gums were free from infection and decay. But as soon as each culture adopted modern processed foods such as white flour and sugar and improperly prepared grains etc. their health dramatically declined, even in just one generation. He studied thousands of people, both young and old and found remarkable evidence that real food prepared traditionally means healthy thriving bodies!
The traditional Guyanese diet consists of coconut meat, milk and oil, chicken and fish/seafood, curries, fresh vegetables and fruits and roti. Roti (which is what my sister claims the women is kneading) is an Indian flat bread made from whole wheat and sometimes millet or barley is added and fried with ghee. Usually the dough is allowed to sit a few hours before cooking, providing easier digestion.
Alpine Strawberries are the answer to the traditional strawberry fuss in the garden. They do not grow runners as regular strawberries do, preventing a tangled mess. There are white varieties (often called yellow, that have a hint of pineapple) that are just as tasty but are left untouched by the birds. Alpine Strawberries are as small as an M&M but fully loaded with intense juicy flavor. The best part about these tiny berries, other than their flavor and scent are that they are perennials that will give you fruit through the three seasons of spring, summer and autumn.
They are best grown from seed even though they are notorious for being a little sketchy with germination. It is best to plant them in a flat that can allow the seeds to be watered from the bottom. Cover to keep moisture in and then plant outdoors in early spring after frost date. The first year they will grow to a healthy plant but only produce a few berries, just wait til next year and you’ll enjoy handfuls of them! The plants prefer full sun to partial shade.
The roots, leaves, and fruits of the Alpine Strawberry, Fragaria Vesca, were used as a digestive aid and skin tonic. The berry was prescribed for diarrhea and digestive upset, while the leaves and roots were supposed to relievie gout. The berry itself was rubbed on the skin to ease the pain of sunburn and to relieve blemishes. The juice of the strawberry has its own special prescription–it brightened discolored teeth. Taken From: Vegetarians in Paradise
Best Varieties: Alexandria, Charles V, Pineapple Crush, Yellow Wonder and Mignonette (tastiest, but bad producer).
I’ve recently read how traditional cultures used different oils to clean their mouth instead of toothpaste. I usually brush my teeth with tea tree oil and water but I do want to learn more about oil brushing (gurgling). Apparently according to Dr. Bruce Fife in his book Oil Pulling Therapy, swishing certain oils such as coconut oil in your mouth for several minutes, will pull toxins and bacteria out of your teeth, eliminate bad breath, and bleeding gums and treat cavities. Most Virgin oils contain anti-bacteria and anti-viral agents that can seep into small spaces.
He is right when he says that disease starts in your mouth! At 14 I had a root canal and by 19 the tooth was harboring painful infection. I read Root Canal Cover Up by George Meinig, and learned that Root Canals are pretty much pure evil and allow for further infection and disease in the mouth. The bacteria under a cap, filling or tooth can flourish from the oxygen in your blood steam as well as travel to every single organ, particularly reproductive organs. As soon as it was pulled, literally the second they pulled it out, I felt so relieved and the next month I finally got pregnant after a year of trying. Anyways, I have always had tooth problems as well as terrible nutrient absorption from years of eating improperly prepared grains. The gluten lined my gut, preventing nutrients to enter the villi, creating a poor immune system resulting in TOOTH DECAY! Read any of Weston A. Price’s work and you will soon realize that untouched traditional cultures had perfect teeth (meaning they were healthy!) until processed foods were introduced to their society.
I will start oil pulling asap and report back as to how my mouth compares. Try it yourself and get ride of your toothpaste bottle. Baking soda works great to whiten, a drop of tea tree oil on your brush leaves your breath fresh and now oil swishing will put your mind at ease regarding bacteria.
I love sheep, I can’t deny it! I love how much they depend on their master for all their needs. I love their floppy ears and their beautiful “fluff” coats. I love sheep cheese, though I have never tasted their raw milk. It is my dream to have a few sheep for milking (and yes I plan on drinking it ….have you noticed my need for some extra fat?). Since raising my own is not possible today, then I will at least take time to compare sheep’s milk from the more popular goat’s milk, so I’ll be more mindfully prepared for when they roam around the farm. Below is a comparison from Nutrition Data
Stock, beef or chicken stock for soups, stews, sauces and to drink as a healing gelatin and mineral rich tea.
Butter, unsalted, preferrably from grassfed cows if you can afford it. Plain butter is better than no butter. Ani will eat it by the stick if I let her….a spoonful or two is a better size. Butter is full of vitimin A, D, and E and short and medium chain fatty acids! See: Why Butter is Better
Eggs, what could I possibly do if I had no eggs when my husband is practically 75% eggs. He would be completely satisfied with eggs everyday. They are considered by many to be one of the best protein sources and brain foods. And the myth of cholesterol from eggs as being harmful, is now being found as a lie! See: Cholesterol is not the cause of heart disease.
Fermented Condiments! Instant enzymes and probiotics stored in a jar to add to your meals. Homemade Mayo, Sauerkraut, Kimchi, Fermented Garlic or Ginger, Mmmm!
Cultured Raw Dairy Products, Homemade yogurt, cream cheese, Kefir!!!
Your favorite veggies, our family favorites are: mushrooms for omelets and on burgurs, carrots for soups, stews and snacking, cucumbers for snacking and homemade Pico, and whatever is in season at the time.
A low-carb snack easy to grab, I try to always have boiled or deviled eggs available for quick grabbbing if I need something between meals. Usually I grab my prepared Everyday Porridge to heat fast but if I need a lower-carb option, eggs fill the need. Besides my hubby can’t stand to even look at my porridge, it makes him gag, so he begs for deviled eggs instead.
Freezer:
Beef, Lamb or Chicken Liver, inexpensive yet very nutrient dense. High is B-12 and B-2, Vit. A, folate and so much more. Essential for children and expecting/nursing mothers. See: Calf’s Liver
Frozen Veggies, either from your garden or from the store, add to soups, stir fry, chili etc.
As much frozen meat (beef, chicken, fish) you can afford to pack into every cranny. If you can find a large freezer (check Craigslist and local paper) fill it up. You never know when you might need easily accessible meat in an emergency. Grass Fed meat is expensive, I know, so become friends with a hunter, barter, learn to fish, stretch you meat, raise your own small game like sheep.
Making your own stock should be an easy routine, giving you a savory nutritious starter for all your soups, stews, sauces, mineral supplements etc. It is full of gelatin (extracted collagen for animal bones which is incredibly healing on the intestinal tract) easily accessible minerals and FLAVOR!
In crock pot or large stainless steel pot place chicken, beef, lamb, bison, or elk bones and cover with water. Pour in 2 Tablespoons vinegar (creating an acidic environment that helps the bones release minerals) and any vegetables (onion skins, carrot tops, celery hearts etc. ) and allow to sit for about an hour. Bring to boil and skin off any scum that may rise to the top. Bring to very low simmer and allow to simmer for at least 8 hours and up to 24 hours if you want thicker stock (the minerals will still be present in the stock after 24 hours but the gelatin begins to break down after about 8 hours). Strain out bones and vegetables. Store in fridge for up to ten days unless you re-boil the liquid. Or store in the freezer for longer storage.
Note: If you have access to chicken feet, by all means add them to the pot. Some say that is the key to the best stock! You can use a whole chicken but then your meat with be pretty dry (like shredded meat) so try collecting your bones throughout the week for stock use.
Note: I drink chicken stock as often as I can for restoring my intestinal tract and for my mineral needs. With a little sea salt added to my warm cup of stock, it is so soothing and tasty. 1 Cup of stock provides your daily mineral needs.
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