Lovely Lard

Eating animal fat is important to our body's health. But eating enough fat can be challenging, especially when there is a dairy allergy. Lard is a great alternative to butter, and its taste is more mild than that of tallow.

You can buy lard at the store, but it is expensive and may be hydrogenated or of poor quality. Making your own lard is simple and easy, and can be done for a fraction of the price.

To make lard, you first start out with pig fat. This can be obtained from a butcher, or even trimmed off of fatty cuts of pork like the Boston butt. The process of turning fat into lard or tallow is called rendering. In this post I describe rendering lard, but the process for rendering tallow (which is fat from beef, bison, deer, lamb, or elk) is the same, although for tallow it may take a few more hours.  

There are two kinds of pig fat. Leaf fat is from fat surrounding the internal organs. It is very mild in taste and used to be reserved for making pies and pastries. Body fat is from the layer of fat beneath the skin. This has a slightly stronger pork taste, and is better used in cooking meat and vegetables. Along with a different taste, there is a different look to the two types of fat. Body fat is in large pieces, and appears more dense and flat. Leaf fat is in smaller pieces, has a fluffier texture, and may contain membranes. The fat you get from a butcher may contain both types of fat. If that is the case, I recommend separating out the two types of fat and rendering them separately so you can use them for different purposes. However, there is no problem in mixing them and rendering them together.

Leaf fat

Body Fat

Watch the video below to learn how to make lard and then scroll down for the recipe and directions!

Making Lard:

First, cut up the pig fat into small 1-2 inch sized cubes. If using leaf fat, remove as much membrane as possible.

Put the fat cubes in a medium saucepan on low heat. You may use a crockpot, but it must have a very low setting or the fat will burn. Stir occasionally and watch closely. Don't let the lard smoke!

With time, the solid pieces of fat will get smaller, and the liquid will increase.

After a few hours, when the lard is liquefied, set up your strainer and cloth. A metal strainer is best because the lard is hot! For extra strained lard which will last even longer you can additionally strain through a cloth. You can use an old napkin or other cloth, or several layers of cheesecloth. I have a dedicated cloth I use just for straining lard because you can never really wash out all the grease.

Pour the liquid into the strainer. The liquid will go into the jar and the cracklings will stay in the cloth or strainer.

Squeeze the rest of the liquid out of the cracklings.

Once cracklings are separated from the liquid lard, salt and fry them. You can eat them like bacon bits, or just by themselves.

Allow the jar of lard to cool on the counter.

When the lard is cool you can move it to the fridge, or leave it on the counter.

If you are careful not to contaminate the jar, the lard will last for several months, even left out at room temperature. Use the lard in your cooking— it is a wonderful thing to fry up vegetables or meat and add fat to your diet. Bon appétit!

Onward!

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How to Make Lard

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

instructions:

How to cook How to Make Lard

1. First, cut up the pig fat into small 1-2 inch sized cubes. If using leaf fat, remove as much membrane as possible.
2. Put the fat cubes in a medium saucepan on low heat. You may use a crockpot, but it must have a very low setting or the fat will burn. Stir occasionally and watch closely. Don't let the lard smoke!
3. With time, the solid pieces of fat will get smaller, and the liquid will increase.
4. After a few hours, when the lard is liquified, set up your strainer and cloth.
5. Below you see pictured a jar, jar funnel, and metal strainer. Metal is best because the lard is hot! To finish it off, place a cloth. You can use an old napkin or other cloth, or several layers of cheesecloth.
6. Pour the liquid into the strainer. The liquid will go into the jar and the cracklings will stay in the cloth.
7. Squeeze the rest of the liquid out of the cracklings.
8. Cracklings separated from the liquid lard. Salt and fry these. You can eat them like bacon bits, or just plain.
9. Allow the jar of lard to cool on the counter.
10. When the lard is cool you can move it to the fridge, or leave it on the counter.
11. If you are careful not to contaminate the jar, the lard will last for several months, even left out at room temperature. Use the lard in your cooking— it is a wonderful thing to fry up vegetables or meat and add fat to your diet. Bon appétit!

Created using The Recipes Generator

The Influence of Diet on Concussions

Concussions

From 2001 to 2012 the rate of concussions and traumatic brain injury (TBI) in children aged 0-19 years (as diagnosed in the emergency room) more than doubled. Males are statically more likely (almost twice) to get concussions as females, and concussions or TBIs in children under 20 years of age make up about 70% of all traumatic head injuries in America (source). I didn't quote these statistics so you will pull your child from sports, or make them wear a helmet every minute of the day, but because there is a reason for this trend, and if it is addressed, this harmful trend could be reversed.   And that reason is... you guessed it... related to diet!

Here are some factors that play into the increasing risk of concussions and TBIs:  

• A decrease in the consumption of nutrient-dense foods and saturated animal fats.

• An increase in consumption of processed foods and trans-fat vegetable oils.

• A decrease in sun exposure due to a fear of skin cancer and the heavy application of sunscreen.

• An increase in toxins, including aluminum and glyphosate.

  Let's look at each one in a little more detail...

Nutrient-dense Foods and Saturated Fat

When we began eating less red meat and animal fat, we started seeing deficiencies in nutrients important for brain health. This includes sulfur, magnesium, zinc, vitamin D, the B vitamins, and omega-3, especially DHA. That is because, in general, these are more nutrients present and/or bio-available in animal foods than in plant foods. Not only do we need all these nutrients to maintain healthy cells, but we need omega-3 fatty acids to buffer the effects of glutamate, a neurotransmitter released in response to inflammation, among other things (source).

Processed Foods and Trans-fat Oils

We have replaced many of the animal foods we used to eat with processed products. Not only are these foods low in bio-available nutrients, but they contain chemicals, dyes and preservatives, many of which are known neurotoxins. Around the same time, we also started commercializing real food, and vegetables, grains and animals began to be raised with pesticides, hormones, antibiotics and dyes. Additionally, unstable vegetable oils high in trans-fats, free radicals and unstable bonds were sold as "healthier" animal fat replacements.

Sun Exposure

It has only been in recent human history that we have worn sunscreen. For a time we believed it prevented skin cancer (this has been proved untrue). What we do now know is that sun exposure is necessary to build up sufficient levels of sulfate (the oxidized form of sulfur), which helps our brains clean and repair, as well as make hormones like melatonin, serotonin, dopamine and norepinephrine. Sun exposure also helps us make some of our daily vitamin D3 (source).

Toxin Exposure

We are exposed to significantly more toxins today then we were 50 or 100 years ago. Two toxins that have a know link to brain damage are aluminum and glyphosate. Exposure comes food, water, cookware vaccines, even the air. Both of these toxins are harmful on their own, but when they are both present there is a synergistic effect, which increases the damage done to the brain (source).

So what can you do?

You can take steps to protect your child's brain. Eating a diet high in good quality animal fats, meat, and other real food will provide their body with what it needs to keep the brain clean and functioning as designed. Avoiding processed foods, especially those containing dyes, chemicals and pesticides, decreases the brain's exposure to neurotoxins. Spending a lot of time in the sun (without sunscreen) will increase sulfate levels and allow the body to cleanse the brain and produce proper levels of hormones. And exercising caution in vaccine administration and exposure to aluminum foil and weed killers like Round-Up will help keep the levels of these harmful toxins low. Over time, a return to a traditional way of eating will decrease the amount of time your child needs to recover from a concussion or TBI, and it may even prevent them from getting one in the first place. So pass the cod liver oil and butter!

Onward!

Zucchini Bread {GAPS legal}

Zucchini... if there is one harvest that defines summer, it's zucchini.

Zucchini is great because of its versatility: it can be used hot or cold, baked or fried, and in soups, salads, breads, or even as a noodle substitute.

Today I want to share with you a recipe for a zucchini bread that is legal on the full GAPS diet, WAPF diet, Paleo diet and Whole30. I want you to remember (and take hope in) the fact that I am not primarily a chef. I am just average in the kitchen. If I can make this, so can you! This recipe is very forgiving—so try it!

There are a couple keys to this recipe that need to be followed. Don't shortcut them...they are what make this recipe forgiving, and the bread yummy! The first key is also the first step: fermenting the almond flour. Have you eaten baked goods made of almond flour that are dense and dry? Fermenting the flour creates a lighter, fluffier end product. But that's not all! Fermenting is one of the three processes that can be used to make nuts more digestible.

For more about soaking, sprouting or fermenting, watch this video.

The other key is using sour cream (you could also substitute in a full-fat yogurt) for the fat. As a cultured food, sour cream helps make the bread lighter as well.

Fermented Almond Flour Zucchini Bread

Ingredients

• 2 1/2 cups almond flour (organic preferred)

• 1/2 cup whey (strained from yogurt or kefir)

• 2 cups zucchini (grated and squeezed to remove the liquid)

• 2-3 eggs (chicken or duck)

• 1 tsp cinnamon

• 1/4 tsp ginger

• 1/4 tsp nutmeg

• 1 tsp sea salt (source)

• 1/2 cup sour cream

• 2/3 cup date syrup (source)

Directions

24 hours (or more) before

Mix almond flour and whey together in a bow.l Cover and set on the counter for 24 hours

This fermentation, which takes place at room temperature, will change the texture of the "flour." At the end of 24 hours you will have something that resembles dough more than wet flour. This is a base that can be used for many recipes. It will keep in the fridge about a week, so many people make this ahead of time and keep it in their fridge for future use. With this step done ahead of time, you can pull it out, add ingredients, and have a fermented baked good in about an hour.

The Next Day

Preheat the oven to 350° F Grate more than 2 cups of zucchini. The zucchini is very wet, so squeeze it dry using a cloth or towel (you can see it in the picture below).

Next, measure 2 cups of the zucchini (dry, but not compressed) and mix it into the 24 hour fermented flour. Add 2-3 eggs (it depends on the size of your egg, those pictured are duck eggs, which are larger than chicken eggs).

Mix in the rest of the ingredients (sour cream, date syrup, salt and spices).

I used date paste instead of honey because cooking honey is thought to turn the honey toxic. You can also make your own date paste in a strong blender like a Vitamix.

Pour into a greased pan (I prefer lining mine with parchment paper, but this is optional).

Bake at 350° for 45-50 minutes, or until toothpick comes out clean from the middle. Wait at least 10 minutes before cutting into the bread. This allows the steam to finish the cooking progress, and will make the texture of the bread better. Add butter, and enjoy!

This post contains affiliate links. Your trust is important to me, and I only recommend products that I trust.

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Print

Fermented Almond Flour Zucchini Bread

Author: Amy Mihaly, Be Well Clinic

prep time: cook time: total time:

ingredients:

• 2 1/2 cups almond flour (organic preferred)
• 1/2 cup whey (strained from yogurt or kefir)
• 2 cups zucchini (grated and squeezed to remove the liquid)
• 2-3 eggs (chicken or duck)
• 1 tsp cinnamon
• 1/4 tsp ginger
• 1/4 tsp nutmeg
• 1 tsp sea salt (source)
• 1/2 cup sour cream
• 2/3 cup date syrup (source)

instructions:

How to cook Fermented Almond Flour Zucchini Bread

24 hours (or more) before

1. Mix almond flour and whey together in a bow.l Cover and set on the counter for 24 hours
2. This fermentation, which takes place at room temperature, will change the texture of the "flour." At the end of 24 hours you will have something that resembles dough more than wet flour. This is a base that can be used for many recipes. It will keep in the fridge about a week, so many people make this ahead of time and keep it in their fridge for future use. With this step done ahead of time, you can pull it out, add ingredients, and have a fermented baked good in about an hour.

The Next Day

1. Preheat the oven to 350° F Grate more than 2 cups of zucchini. The zucchini is very wet, so squeeze it dry using a cloth or towel (you can see it in the picture below).
2. Next, measure 2 cups of the zucchini (dry, but not compressed) and mix it into the 24 hour fermented flour. Add 2-3 eggs (it depends on the size of your egg, those pictured are duck eggs, which are larger than chicken eggs).
3. Mix in the rest of the ingredients (sour cream, date syrup, salt and spices).
4. I used date paste instead of honey because cooking honey is thought to turn the honey toxic. You can also make your own date paste in a strong blender like a Vitamix.
5. Pour into a greased pan (I prefer lining mine with parchment paper, but this is optional).
6. Bake at 350° for 45-50 minutes, or until toothpick comes out clean from the middle. Wait at least 10 minutes before cutting into the bread. This allows the steam to finish the cooking progress, and will make the texture of the bread better. Add butter, and enjoy!

Created using The Recipes Generator

The Lost Art of Reheating Food without a Microwave

Microwaves, advertised to be "the greatest cooking discovery since fire," can be found in almost every American home.

And I recommend that you never use one!

There are many reasons why microwaves should be avoided (read:  remove them from your house), including lost nutrition, creation of free radicals and carcinogens, and radiation leakage. These effects are well documented in studies. If you are interested in researching this more, try starting with this article and it's references. But today we are not going to debate the safety of microwaves, but bring back the lost art of reheating food without a microwave.

When I first decided to ditch my microwave I had to experiment with reheating food. Before that moment I don't think I had ever reheated food outside of a microwave. I had a lot to learn. But that was years ago, and reheating food without a microwave is second-nature to me now... I don't have to think about it.

Today I want to share with you what I've learned, so you too can practice this lost art. Choosing which reheat method to use depends on several factors, but in reality, there is more than one way to reheat a dish!

With practice you will be choosing your reheating option without thinking about it.

Basic reheating options are:

• Stove-top (pan)

• Stove-top (skillet)

• Oven

• Toaster oven

• Slow cooker

The method that you choose depends on what you want to reheat, how much time you have, what options you have available, and how hot your house is already (this is a real consideration for me in the summertime because I do not have central air). Again, with time you will figure out which methods work for you. There are no wrong answers—just ones that work better than others.  

Use these guidelines to get started:

• Keep the heat low: high heat = greater risk of dry, burnt food

• Cover the food to retain moisture

• Use a steamer basket to reheat vegetables or pasta

• Add a little water or fat if your food is dry

• Reheat your food in animal fat (bonus: this adds to the nutrition)

• For larger amounts a slow, covered reheat in the oven is efficient

• Use a toaster oven or oven to make food crispy

• When bringing food to a party in a slow cooker, heat before leaving

• Reheat in a slow cooker using the medium or high (not warm) setting

• Place glass jars of frozen soup in water and bring to a boil together

Tips for cleaning and caring for your cookware:

• Soak glass and metal cookware to save on scrubbing time

• If food is stuck in the pot or pan, add a couple of inches of water to it and bring to a boil; allow to boil for a few minutes then wash the dish in hot running water (be careful not to burn yourself!)

• Avoid putting cold water on a hot glass or cast-iron dish

• Wash pots and pans (including cast-iron) immediately using hot water

Special care for cast-iron:

• Do not use soap

• Dry immediately after washing (may use the stovetop)

• Always renew the fat "seasoning" on the cast-iron after every rinse

I hope this has given you the courage to begin reheating your food without a microwave. It is not difficult, it is simply a habit change. You can do it!  

If you're unsure of how to reheat something, ask in the comments below!

Thankful for Our Freedom

I am a patriot through and through. My favorite place in this entire country is Colonial Williamsburg in Virginia. It is a historic town, an exact replica of what it looked like in the 18th century. There you get to walk among the buildings and people that took a stand against tyranny. And if you pay attention, you will feel the profoundness of it all.

These were real people who decided they needed to take action against wrongs. They weighed the cost, asked challenging questions, and decided that they needed to stand for what was right. They did this knowing they may have to sacrifice wealth, families, even their own lives in order to do what is right. Invited in, you can hear their debate and experience what they were fighting against.

You can see what freedom meant to them. The rights of freedom—what we take for granted—that they believed in and fought for. They took a stand and said people should be treated differently than animals because they are made in the image of God. They rebelled against the tradition of title, land, money and power—believing instead that people should be given equal opportunity in a free market to work hard and keep what they work for. They believed in representation—that the people who's everyday lives are affected by the government's rules should have a say in what those rules are. They believed that every person has a right to life, liberty, and the pursuit of happiness. You may be yawning now. Because you have been living with these rights since the day you were born. But don't make the mistake of thinking that these "normal" rights are commonly accepted everywhere.

Because when you look at the rest of the world, you realize that our experience is unique.

In many other countries you are only protected by your money and power. Here, the poor and weak are protected equally by law.

In many other countries you are told how you can think and believe. Here you can think and believe however you want to.

In many other countries most women and children are abused and dominated over, and the attacker often goes unpunished. Here women's rights are being fought for, and we punish those who harm a woman or a child.

In many other countries, it could mean death to speak out in any way against the government. Here every person has the right to voice their non-violent opinion against anything or anyone.

Here we are safe. Here we are not afraid.

I am thankful to live in this country. Thankful to the men who founded it on Biblical principles, recognizing that humans have rights just by being born. Thankful to every person who sacrificed for my right to disagree... or agree... as I choose. Thankful for those who are still fighting for my freedom.

And Onward!

The Root Cause of Asthma {Video}

Asthma

It is currently one of the most common diseases in the civilized world. But did you know that despite all of our medical advances, the occurrence, as well as complications and deaths related to asthma have skyrocketed? Asthma is more common than it used to be, and it's also more severe. Since 1980, the death rates for asthma have increased by more than 50% [1] In fact, asthma deaths were considered rare in the early 1900's [2]. So what changed?  

There were three major changes:

First, our world became more toxic. The effects of industrialization had taken its toll on our air, water and food. Additionally, we began to manufacture food-like substances to replace real food. These food-like substances are full of chemicals and preservatives, which had an unknown effect on the human body.  

Second, we replaced saturated animal fats with hydrogenated vegetable oils and trans-fatty acids. This was a double whammy on our lungs. We removed the substance it relied most heavily on to function properly (saturated fat) and gave it a replacement fat full of toxins and unknown substances that it now had to deal with.  

Third, medications like bronchodilators and other inhalers were invented. This forces the airways open against the body's desire to close off an area to allow for lung repair. Before medication were invented, asthma rarely caused death and was generally considered a benign condition.   To find out more about the root cause of asthma, and how the body works, check out my new video below!  

References: [1] http://www.asthmamd.org/asthma-statistics/ [2] http://www.atsjournals.org/doi/full/10.1164/rccm.200402-185OE

Why Soak Grains? {Video}

Ever wondered about recommendations like "soaking," "sprouting," "fermenting," or "properly preparing" your nuts or grains? Ever wondered what that meant, or why it's better? I did! In fact, when I first heard about "sprouted bread," I thought it was made-up. But there are real reasons why eating properly prepared seeds is better for your body. Check out the video below to find out why.

Did that make sense?

This is just one example of why food preparation matters. And while food preparation techniques used to be passed on from generation to generation, our modern western culture has largely lost that heritage. But some do remember. And some do research. And some teach. And some write it down for us. That is the entire reason behind the cookbook, Nourishing Traditions, by Sally Fallon. Traditional ways to prepare foods in traditional recipes are recorded in this helpful resource. If we want to return to health, we need to start understanding these principles. Our health depends on it! Still have questions? Have another food preparation question? Ask it in the comments below.

Disclosure: The link in this post is an affiliate link. Links like this help support my blogging. Your trust is important to me, and I only recommend resources I trust.