Wheaty Indiscretions: What Happens to Wheat, from Seed to Storage
Health Topics - Modern Foods
Written by Jen Allbritton, CN
Monday, 30 June 2003 16:40
Wheat--America's grain of choice. Its hardy, glutenous consistency makes it practical for a variety of foodstuffs--cakes, breads, pastas, cookies, bagels, pretzels and cereals that have been puffed, shredded and shaped. This ancient grain can actually be very nutritious when it is grown and prepared in the appropriate manner. Unfortunately, the indiscretions inflicted by our modern farming techniques and milling practices have dramatically reduced the quality of the commercial wheat berry and the flour it makes. You might think, "Wheat is wheat--what can they do that makes commercial varieties so bad?" Listen up, because you are in for a surprise!
It was the cultivation of grains--members of the grass family--that made civilization possible.1 Since wheat is one of the oldest known grains, its cultivation is as old as civilization itself. Some accounts suggest that mankind has used this wholesome food since 10,000 to 15,000 years BC.2 Upon opening Egyptian tombs archeologists discovered large earthenware jars full of wheat to "sustain" the Pharaohs in the afterlife. Hippocrates, the father of medicine, was said to recommend stone-ground flour for its beneficial effects on the digestive tract. Once humans figured out how to grind wheat, they discovered that when water is added it can be naturally fermented and turned into beer and expandable dough.2
Botonists have identified almost 30,000 varieties of wheat, which are assigned to one of several classifications according to their planting schedule and nutrient composition3--hard red winter, hard red spring, soft red winter, durum, hard white and soft white. Spring wheat is planted in the spring, and winter wheat is planted in the fall and shoots up the next spring to mature that summer. Soft, hard, and durum (even harder) wheats are classified according to the strength of their kernel. This strength is a function of the protein-to-starch ratio in the endosperm (the starchy middle layer of the seed). Hard wheats contain less starch, leaving a stronger protein matrix.3
With the advent of modern farming, the number of varieties of wheat in common use has been drastically reduced. Today, just a few varieties account for 90 percent of the wheat grown in the world.1
When grown in well-nourished, fertile soil, whole wheat is rich in vitamin E and B complex, many minerals, including calcium and iron, as well as omega-3 fatty acids. Proper growing and milling methods are necessary to preserve these nutrients and prevent rancidity. Unfortunately, due to the indiscretions inflicted by contemporary farming and processing on modern wheat, many people have become intolerant or even allergic to this nourishing grain. These indiscretions include depletion of the soil through the use of chemical fertilizers, pesticides and other chemicals, high-heat milling, refining and improper preparation, such as extrusion.1
Rather than focus on soil fertility and careful selection of seed to produce varieties tailored to a particular micro-climate, modern farming practices use high-tech methods to deal with pests and disease, leading to overdependence on chemicals and other substances.
IT STARTS WITH THE SEED
Even before they are planted in the ground, wheat seeds receive an application of fungicides and insecticides. Fungicides are used to control diseases of seeds and seedlings; insecticides are used to control insect pests, killing them as they feed on the seed or emerging seedling.7 Seed companies often use mixtures of different seed-treatment fungicides or insecticides to control a broader spectrum of seed pests.8
PESTICIDES AND FERTILIZERS
Some of the main chemicals (insecticides, herbicides and fungicides) used on commercial wheat crops are disulfoton (Di-syston), methyl parathion, chlorpyrifos, dimethoate, diamba and glyphosate.9
Although all these chemicals are approved for use and considered safe, consumers are wise to reduce their exposure as much as possible. Besides contributing to the overall toxic load in our bodies, these chemicals increase our susceptibility to neurotoxic diseases as well as to conditions like cancer.10
Many of these pesticides function as xenoestrogens, foreign estrogen that can reap havoc with our hormone balance and may be a contributing factor to a number of health conditions. For example, researchers speculate these estrogen-mimicking chemicals are one of the contributing factors to boys and girls entering puberty at earlier and earlier ages. They have also been linked to abnormalities and hormone-related cancers including fibrocystic breast disease, breast cancer and endometriosis.13
HORMONES ON WHEAT?
Sounds strange, but farmers apply hormone-like substances or "plant growth regulators" that affect wheat characteristics, such as time of germination and strength of stalk.11 These hormones are either "natural," that is, extracted from other plants, or synthetic. Cycocel is a synthetic hormone that is commonly applied to wheat.
Moreover, research is being conducted on how to manipulate the naturally occurring hormones in wheat and other grains to achieve "desirable" changes, such as regulated germination and an increased ability to survive in cold weather.12
No studies exist that isolate the health risks of eating hormone-manipulated wheat or varieties that have been exposed to hormone application. However, there is substantial evidence about the dangers of increasing our intake of hormone-like substances.
CHEMICALS USED IN STORAGE
Chemical offenses don't stop after the growing process. The long storage of grains makes them vulnerable to a number of critters. Before commercial grain is even stored, the collection bins are sprayed with insecticide, inside and out. More chemicals are added while the bin is filled. These so-called "protectants" are then added to the upper surface of the grain as well as four inches deep into the grain to protect against damage from moths and other insects entering from the top of the bin. The list of various chemicals used includes chlorpyrifos-methyl, diatomaceous earth*, bacillus thuringiensis, cy-fluthrin, malathion and pyrethrins.14
Then there is the threshold test. If there is one live insect per quart of sample, fumigation is initiated. The goal of fumigation is to "maintain a toxic concentration of gas long enough to kill the target pest population." The toxic chemicals penetrate the entire storage facility as well as the grains being treated. Two of the fumigants used include methyl bromide and phosphine-producing materials, such as magnesium phosphide or aluminum phosphide.14
GRAIN DRYING
Heat damage is a serious problem that results from the artificial drying of damp grain at high temperatures. Overheating causes denaturing of the protein26 and can also partially cook the protein, ruining the flour's baking properties and nutritional value. According to Ed Lysenko, who tests grain by baking it into bread for the Canadian Grain Commission's grain research laboratory, wheat can be dried without damage by using re-circulating batch dryers, which keep the wheat moving during drying. He suggests an optimal drying temperature of 60 degrees Celsius (140 degrees Fahrenheit).27 Unfortunately, grain processors do not always take these precautions.
MODERN PROCESSING
The damage inflicted on wheat does not end with cultivation and storage, but continues into milling and processing. A grain kernel is comprised of three layers: the bran, the germ and the endosperm. The bran is the outside layer where most of the fiber exists. The germ is the inside layer where many nutrients and essential fatty acids are found. The endosperm is the starchy middle layer. The high nutrient density associated with grains exists only when these three are intact. The term whole grain refers to the grain before it has been milled into flour. It was not until the late nineteenth century that white bread, biscuits, and cakes made from white flour and sugars became mainstays in the diets of industrialized nations, and these products were only made possible with the invention of high-speed milling machines.28 Dr. Price observed the unmistakable consequences of these dietary changes during his travels and documented their corresponding health effects. These changes not only resulted in tooth decay, but problems with fertility, mental health and disease progression.30
Flour was originally produced by grinding grains between large stones. The final product, 100 percent stone-ground whole-wheat flour, contained everything that was in the grain, including the germ, fiber, starch and a wide variety of vitamins and minerals. Without refrigeration or chemical preservatives, fresh stone-ground flour spoils quickly. After wheat has been ground, natural wheat-germ oil becomes rancid at about the same rate that milk becomes sour, so refrigeration of whole grain breads and flours is necessary. Technology's answer to these issues has been to apply faster, hotter and more aggressive processing.28
Since grinding stones are not fast enough for mass-production, the industry uses high-speed, steel roller mills that eject the germ and the bran. Much of this "waste product"--the most nutritious part of the grain--is sold as "byproducts" for animals. The resulting white flour contains only a fraction of the nutrients of the original grain. Even whole wheat flour is compromised during the modern milling process. High-speed mills reach 400 degrees Fahrenheit, and this heat destroys vital nutrients and creates rancidity in the bran and the germ. Vitamin E in the germ is destroyed--a real tragedy because whole wheat used to be our most readily available source of vitamin E.
Literally dozens of dough conditioners and preservatives go into modern bread, as well as toxic ingredients like partially hydrogenated vegetable oils and soy flour. Soy flour--loaded with antinutrients--is added to virtually all brand-name breads today to improve rise and prevent sticking. The extrusion process, used to make cold breakfast cereals and puffed grains, adds insult to injury with high temperatures and high pressures that create additional toxic components and further destroy nutrients--even the synthetic vitamins that are added to replace the ones destroyed by refinement and milling.
People have become accustomed to the mass-produced, gooey, devitalized, and nutritionally deficient breads and baked goods and have little recollection of how real bread should taste. Chemical preservatives allow bread to be shipped long distances and to remain on the shelf for many days without spoiling and without refrigeration.
HEALTHY WHOLE WHEAT PRODUCTS
Ideally, one should buy whole wheat berries and grind them fresh to make homemade breads and other baked goods. Buy whole wheat berries that are grown organically or biodynamically--biodynamic farming involves higher standards than organic.34 Since these forms of farming do not allow synthetic, carcinogenic chemicals and fertilizers, purchasing organic or biodynamic wheat assures that you are getting the cleanest, most nutritious food possible. It also automatically eliminates the possibility of irradiation31 and genetically engineered seed. The second best option is to buy organic 100 percent stone-ground whole-wheat flour at a natural food store. Slow-speed, steel hammer-mills are often used instead of stones, and flours made in this way can list "stone-ground" on the label. This method is equivalent to the stone-ground process and produces a product that is equally nutritious. Any process that renders the entire grain into usable flour without exposing it to high heat is acceptable.
If you do not make your own bread, there are ready made alternatives available. Look for organic sourdough or sprouted breads freshly baked or in the freezer compartment of your market or health food store. If bread is made entirely with l00 percent stone-ground whole grains, it will state so on the label. When bread is stone ground and then baked, the internal temperature does not usually exceed 170 degrees, so most of the nutrients are preserved.28 As they contain no preservatives, both whole wheat flour and its products should be kept in the refrigerator or freezer. Stone-ground flour will keep for several months frozen.28
Sprouting, soaking and genuine sourdough leavening "pre-digests" grains, allowing the nutrients to be more easily assimilated and metabolized. This is an age-old approach practiced in most traditional cultures. Sprouting begins germination, which increases the enzymatic activity in foods and inactivates substances called enzyme inhibitors.1 These enzyme inhibitors prevent the activation of the enzymes present in the food and, therefore, may hinder optimal digestion and absorption. Soaking neutralizes phytic acid, a component of plant fiber found in the bran and hulls of grains, legumes, nuts, and seeds that reduces mineral absorption.32 All of these benefits may explain why sprouted foods are less likely to produce allergic reactions in those who are sensitive.1
Sprouting also causes a beneficial modification of various nutritional elements. According to research undertaken at the University of Minnesota, sprouting increases the total nutrient density of a food. For example, sprouted whole wheat was found to have 28 percent more thiamine (B1), 315 percent more riboflavin (B2), 66 percent more niacin (B3), 65 percent more pantothenic acid (B5), 111 percent more biotin, 278 percent more folic acid, and 300 percent more vitamin C than non-sprouted whole wheat. This phenomenon is not restricted to wheat. All grains undergo this type of quantitative and qualitative transformation. These studies also confirmed a significant increase in enzymes, which means the nutrients are easier to digest and absorb.33
You have several options for preparing your wheat. You can use a sour leavening method by mixing whey, buttermilk or yogurt with freshly ground wheat or quality pre-ground wheat from the store. Or, soak your berries whole for 8 to 22 hours, then drain and rinse. There are some recipes that use the whole berries while they are wet, such as cracker dough ground right in the food processor. Another option is to dry sprouted wheat berries in a low-temperature oven or dehydrator, and then grind them in your grain mill and then use the flour in a variety or recipes.
Although our modern wheat suffers from a great number of indiscretions, there are steps we can take to find the quality choices that will nourish us today and for the long haul. Go out and make a difference for you and yours and turn your wheaty indiscretions into wheaty indulgences.
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SIDEBAR ARTICLES
SPELT AND KAMUT®
Spelt is a distant cousin to modern wheat and one of the oldest cultivated grains. Current research indicates few differences between hard red wheat and Canadian spelt. Researchers have also found evidence supporting the claim that spelt may be easier for humans to digest than wheat.4 Modern wheat has been altered over the years through breeding to simplify its growth and harvesting, increase its yield and raise its gluten content for the production of commercial baked goods--all of which has rendered modern wheat more difficult to digest. Spelt, on the other hand, has not been as popular in our food supply and has therefore retained many of its original traits.5
Kamut® is also an ancient relative of modern wheat, durum wheat to be exact. Actually, "kamut" is an ancient word for wheat. Similar to spelt, this grain has been untouched by modern plant-breeding techniques that have been imposed on wheat.6
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IRRADIATION
Wheat and wheat flour were some of the first foods the Food and Drug Administration (FDA) approved for irradiation.15 A 1963 ruling applied to imported grains. In 1968, the FDA approved irradiation for US wheat berries and flour to control insects.16 Irradiation is the practice of using either high-speed electron beams or high-energy radiation to break chemical bonds and ionize molecules that lie in their path.17 According to proponents of this technology, irradiation can provide more food security for the world by eradicating storage pests in grain, killing fruit flies in fruit, preventing mold growth, delaying ripening, preventing the sprouting of potatoes, onions and garlic, and extending the shelf life of meat, fish and shellfish – all without health consequences. However, research tells us something quite different.
One particularly interesting study on the dangers of irradiation was published in The American Journal of Clinical Nutrition18 in 1975. Ten children were divided into two groups of five. Before the trial started, blood samples were taken and examined for each child. The diets given to each group were identical except the wheat for the experimental group had been irradiated two or three days earlier with a dose recommended for grain disinfestation. After four weeks, the examination of blood samples showed abnormal cell formation in four of the five children given irradiated wheat. No signs of abnormal cell development appeared in the control group.
One particularly disturbing cell type found in the experimental group was polyploid lymph. Lymph is a vital component of the immune system, and these abnormal varieties occur routinely in patients undergoing radiation treatment. In fact, the level of these abnormal lymph cells is often used as a measure of radiation exposure for people accidentally exposed to radiation.19 After six weeks, blood samples were taken again and a sharp increase of polyploid lymph cells was seen when compared to the level at four weeks. Because of concern for the children's health, the study was terminated.
It was argued that the main culprit in the increase of cell abnormalities was the fact the wheat was "freshly irradiated." Therefore, a subsequent study looked at the effects of feeding wheat that had been irradiated and then stored for 12 weeks. The polyploid cells took a little longer to show up--six weeks instead of four. After the irradiated wheat had been withdrawn, it took 24 weeks before the blood of the test children reverted to normal.
To verify their results, the researchers continued with experimental animals and found the same results in both monkeys and rats--a progressive increase of polyploid lymph cells and a gradual disappearance of these cells after withdrawal of the irradiated wheat.20 ,21 ,22 ,23 Thus, the dangers of irradiated foods are evident, whether the food has been freshly irradiated or stored for a period of time. Other long-term health implications from eating irradiated foods include lowered immune resistance, decreased fertility, damage to kidneys, depressed growth rates, as well as a reduction in vitamins A, B complex, C, E and K.24
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NUTRIENT LOSS FROM REFINING OF WHEAT29
Thiamine (B1) 77%
Riboflavin (B2) 80%
Niacin 81%
Pyridoxine (B6) 72%
Pantothenic acid 50%
Vitamin E 86%
Calcium 60%
Phosphorous 71%
Magnesium 84%
Potassium 77%
Sodium 78%
Chromium 40%
Manganese 86%
Iron 76%
Cobalt 89%
Zinc 78%
Copper 68%
Selenium 16%
Molybdenum 48%
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GENETICALLY ENGINEERED WHEAT
Genetic Engineering (GE) is the process of altering or disrupting the genetic blueprints of living organisms--plants, trees, fish, animals and microorganisms. Genes are spliced to incorporate a new characteristic or function into an organism. For example, scientists can mix a gene from a cold-water fish into a strawberry plant's DNA so it can withstand colder temperatures. So far, the most widely used GE foods are soy, cotton and corn. Monsanto hopes to commercialize Roundup Ready Wheat sometime between 2003 and 2005. This crop will join the company of a number of crops engineered to resist the Roundup herbicide.
Proponents of GE claim that this "technology" will make agriculture sustainable, eliminate world hunger, cure disease and improve public health--but have they factored in the enormous risks? When surveyed, most consumers do not want to eat genetically modified foods, and even commercial farmers are wary. Wheat farmers are scared of the Starlink corn fiasco. Iowa farmers planted one percent of their 2000 corn crop as Starlink, a genetically engineered corn approved only for animal consumption. By harvest time, almost 50 percent of the Iowa crop tested positive for Starlink. Product recalls, consumer outcry and export difficulties have ensued. This mistake resulted in the recall of hundreds of millions of dollars of food products and seeds. In regards to exporting, our overseas consumers say they will not accept any wheat that has been genetically engineered. For this reason, Monsanto has put the development of GE wheat on temporary hold.25
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USING WHEAT IN BAKING
When deciding which wheat berries to use for baking, the main categories to consider are hard and soft. Hard wheat is higher in protein, particularly gluten, making it more elastic and the best choice for making breads. Gluten traps carbon dioxide during the leavening process, allowing the dough to rise. Durum wheats, used mostly for pasta, are even harder. Soft wheats are lower in protein and are more appropriate for cookies, crackers, soda breads and other baked goods.
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References
1.Fallon, Sally and Enig, Mary. Ph.D. Nourishing Traditions. NewTrends Publishing. 2000.
2.From Wheat to Flour. Revised Edition, 1976, Washington DC, Library of Congress Catalogue Card No. 76-27767. Found at www.bogasariflour.com on January 17, 2003.
3.MgGee, Harold. On Food and Cooking. The Science of Lore of the Kitchen. Simon and Schuster.1984.
4.Ranhotra, G.S., J.A. Gelroth, B.K. Glaser, and K.J. Lorenz. 1995. Baking and nutritional qualities of a spelt wheat sample. Lebnsm. Wiss. Technol. 28:118-122.
5.J.T. Hoagland. Spelt – What is it? Purity Foods. 1998. Found at http://www.spelt.com/ on January 17, 2003.
6.Stallkneckt, G.F., K.M. Gilbertson, and J.E. Romey. Alternative wheat cereals as good grains: Einkorn emmer, spelt, kamut, and triticale. In: J. Janick (ed). Progress in new corps. ASHS Press, Alexandria VA. Found at www.hort.purdue.edu/newcrop/proceedings1999/v4-182.html.
7.McMullen, Marcia P. and Lamey, H. Arthur. Seed Treatment for Disease Control. Extension of Plant Pathologists. North Dakota State University. Found at http://www.ext.nodak.edu/extpubs/plantsci/crops/pp447w.htm. On Dec. 15th 2002.
8.Seed Treatment for Agronomic Crops. The Ohio State University Extension. Bulletin 639-98. Found at http://ohioline.osu.edu/b639/b639_3.html on January 21, 2003.
9.L.F. Jackson. UC IMP Pest Management Guidelines: Small Grains. University of California Division of Agriculture and Natural Resources. January 2002.
10.Haas, Elson, M.D. The Staying Healthy Shopper's Guide. CelestialArts. 1999.
11.Oregon State University Extension Service Master Gardener Handbook. Found at http://extension.oregonstate.edu/mg/botany/hormones.html on February 2, 2003.
12.Barry, Kathryn. ARS. Abscisic Acid – The plant Stress Hormone. Agricultural Research. January 2001. Found at http://www.ars.usda.gov/is/AR/archive/jan01/acid0101.pdf on February 4, 2003.
13.Foster, John. MD. Natural Production from Estrogen Overload. Crucifers and Cancer. Found at http://www.westonaprice.org/women/natural_protection.html on February 2, 2003.
14.G.F. Chappell II, Extension Agent, ANR, Crop and Soil Science. Stored-Grain Insect Pest Management. Field Crops 2002.
15.IFT. 1998. Radiation preservation of foods. A scientific status summary by the Institute of Food Technologists' Expert Panel on Food Safety and Nutrition. J Food Tech. Vol 37 (2): 55-60.
16.U.S. Food and Drug Administration Center for Food Safety and Applied Nutrition. Found at http://vm.cfsan.fda.gov/~dms/a2z-i.html on January 21, 2003.
17.Encyclopedia Britannica. Found at http://www.britannica.com/eb/article?eu=120847&hook=502397#502397.hook on January 29, 2003.
18.Bhaskaram, C. et al. 1975. Effects of feeding irradiated wheat to malnourished children. The American Journal of Clinical Nutrition 28: February 1975, pp.130-135
19.Bender, M.A. 1971. Use of chromosome analysis in the diagnosis of radiation injury. IAEA Technical Report Series No. 123, p. 277.
20.Vijayalaxmi. 1978. Cytogenetic studies in monkeys fed irradiated wheat. Toxicology 9:181-184.
21.Vijayalaxmi et al. 1975. Chromosome aberrations in rats fed irradiated wheat. Int. J. Radiat. Biol. 27 No.2: 135-142.
22.Vijayalaxmi 1976. Genetic effects of feeding irradiated wheat to mice. Can. J. Genet. Cytol. 18: 231-238.
23.Vijayalaxmi. 1978. Cytogenetic studies in monkeys fed irradiated wheat. Toxicology 9: 181-184
24.Blyth, Judy. Nuking Our Food. Anti-Nuclear Alliance of Western Australia. Found at http://www.anawa.org.au/chain/nukingfood.html on January 21, 2003.
25.Cropchoice News. North Dakota, Montana consider moratoriums on Roundup Ready wheat. Found at http://www.thecampaign.org/newsupdates/feb01h.htm#North on January 17, 2003.
26.Wang, D., Dowell, F.E., and Chung, D.S. Assessment of Heat-Damaged Wheat Kernels Using Near-Infrared Spectroscopy. Cereal Chem. 78(5):625-628.
27.Morrison, Karen. Improper grain drying can hurt wheat quality. The Western Producer. Found at www.producer.com on January 18, 2003.
28.Cranton, Elmer. M.D. Modern Bread, The Broken Staff of Life. Found at www.drcranton.com/nutrition/bread.htm.
29.Henry A. Schroeder, "Losses of Vitamins and Trace Minerals Resulting from Processing and Preservation of Foods," American Journal of Clinical Nutrition, 1971
30.Price, Weston. D.D.S. Nutrition and Physical Degeneration. Keats Publishing. 1997.
31.Organic Consumers Association. Background and Status of Labeling of Irradiated Foods. Found at http://www.organicconsumers.org/Irrad/LabelingStatus.cfm on February 1, 2003.
32.Morris ER. Phytate and dietary mineral bioavailability. In Phytic Acid Chemistry and Applications, Graf E (ed). Minneapolis: Pilatus Press, 1986, 57–76 [review]
33.Crisafi, Daniel, ND, MH, Ph.D. 1995. Alive Magazine 1995.
34.See http://www.biodynamics.com for more information on this approach.
This article appeared in Wise Traditions in Food, Farming and the Healing Arts, the quarterly magazine of the Weston A. Price Foundation, Spring 2003.
About the Author
Jen Allbritton, is a wife, mother and Certified Nutritionist who enjoys researching, writing, and experimenting in the kitchen with WAPF-friendly dishes. Her column Growing Wise Kids is a regular addition to the Foundation's quarterly magazine, Wise Traditions. Jen has a degree in Kinesiology from the College of William and Mary and has been passionately learning and teaching others about food's affect on health for over 14 years. Contact her with column ideas: jen@growingwisekids.com.
Friday, April 30, 2010
Wednesday, April 28, 2010
Rethinking fats cont...
Peanut Oil*48% oleic acid
*18% saturated fat
*34% omega-6 linoleic acid
Peanut oil is pretty stable, so it's good for frying. But, the high percentage of omega-6 presents some potential issues. So use peanut oil sparingly.
Sesame Oil
*42% oleic acid
*15% saturated fat
*43% omega-6 linoleic acid
Sesame oil is good for frying because it contains unique antioxidants that aren't destroyed by heat. However, again because of the high percentage of omega-6, use it sparingly.
Safflower, Corn, Sunflower, Soybean, and Cottonseed Oils all have over 50% omega-6 and, with the exception of soybean oil, only minimal amount of omega-3. Safflower oil contains almost 80% omega-6. Excess omega-6 is a bad thing and the use of these oils should be very limited. They should never be consumed after being heated, as in cooking, frying, or baking.
Ahhh....my favorite, Canola Oil
*5% saturated fat
*57% oleic acid
*23% omega-6
*10-15% omega-3
What is a canola? Canola oil, a favorite among the diet "experts," was developed from the rape seed, a member of the mustard family. Rape seed is considered unsuited to human consumption because it contains a long-chain fatty acid call erucic acid, which can be associated with fibrotic heart lesions. Canola oil was bred to have little if any erucic acid and is a favorite among nutritionists because of its high oleic acid content. But, canola oil has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly. During the deodorizing process, the omega-3 fatty acids of processed canola oil become trans fatty acids, like those in margarine, and possibly more dangerous. Some recent studies indicate the "heart healthy" canola oil actually creates a Vitamin E defiency - which will have damaging effects on the cardiovascular system. Other studies show that even low-erucic-acid canola oil causes heart lesions, particularly among those already on a low saturated fat diet. Interestly enough, these heart patients continue to be advised to use canola oil and follow a low fat diet. Since applying these diet rules, heart attacks and such have not decreased....hmmmm.
Flax Seed Oil
*9% saturated fatty acids
*18% oleic acid
*16% omega-6
*57% omega-3
Because of its extremely high omega-3 content, flax seed oil provides a good remedy for the omega-6/omega-3 imbalance so prevalent in America today. (My pasteured-poultry organic eggs are a great remedy too) Flax seed oil should always be kept in the fridge, never heated, and eaten in small amounts in salad dressings and spreads.
Tropical Oils are more saturated than other vegetable oils.
*Palm oil is about 50% saturated, 41% oleic acid, 9% linoleic acid.
*Coconut oil is 92% saturated (over 2/3 as medium-chain fatty acids or triglycerides). Lauric acid, found in large amounts of cocunut oil and in mother's milk has strong antifungal and antimicrobial properties. Coconut oil is great in homemade baby formula. Palm kernel oil also has high levels of lauric acid. Both oils are stable and can be kept at room temp for a long time without becoming rancid. "Highly saturated tropical oils do not contribute to heart disease by have nourished healthy populations for millenia." The bad rap these oil have received is the result of intense lobbying by the domestic vegetable oil industry. The saturated fat scare has forced manufacturers to stop using these beneficial oils (palm kernel oil and coconut oil were formerly used for fying french fries and in cookies, crackers, and a pastries) in favor of hydrogentated soybean, corn, canola, and cottonseed oils.
Our choice of fats and oils is very important. Most people, especially infants and children, benefit from more fat rather than less. But we must choose our fats wisely. I've said it before and I'll say it again, avoid all processed foods that contain these newly constructed hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra virgin olive oil and unrefined flax seed oil. Start using coconut oil for baking and frying...it's delicious. Eat egg yolks (especially ones from pasteured chickens allowed to eat grass and worms) and other animal fats with the proteins to which they are attached. And, use good, organic butter from grass fed cows as much as you like. Sleep well at night knowing that it is a wholesome - essential - food for you and your family.
*18% saturated fat
*34% omega-6 linoleic acid
Peanut oil is pretty stable, so it's good for frying. But, the high percentage of omega-6 presents some potential issues. So use peanut oil sparingly.
Sesame Oil
*42% oleic acid
*15% saturated fat
*43% omega-6 linoleic acid
Sesame oil is good for frying because it contains unique antioxidants that aren't destroyed by heat. However, again because of the high percentage of omega-6, use it sparingly.
Safflower, Corn, Sunflower, Soybean, and Cottonseed Oils all have over 50% omega-6 and, with the exception of soybean oil, only minimal amount of omega-3. Safflower oil contains almost 80% omega-6. Excess omega-6 is a bad thing and the use of these oils should be very limited. They should never be consumed after being heated, as in cooking, frying, or baking.
Ahhh....my favorite, Canola Oil
*5% saturated fat
*57% oleic acid
*23% omega-6
*10-15% omega-3
What is a canola? Canola oil, a favorite among the diet "experts," was developed from the rape seed, a member of the mustard family. Rape seed is considered unsuited to human consumption because it contains a long-chain fatty acid call erucic acid, which can be associated with fibrotic heart lesions. Canola oil was bred to have little if any erucic acid and is a favorite among nutritionists because of its high oleic acid content. But, canola oil has a high sulphur content and goes rancid easily. Baked goods made with canola oil develop mold very quickly. During the deodorizing process, the omega-3 fatty acids of processed canola oil become trans fatty acids, like those in margarine, and possibly more dangerous. Some recent studies indicate the "heart healthy" canola oil actually creates a Vitamin E defiency - which will have damaging effects on the cardiovascular system. Other studies show that even low-erucic-acid canola oil causes heart lesions, particularly among those already on a low saturated fat diet. Interestly enough, these heart patients continue to be advised to use canola oil and follow a low fat diet. Since applying these diet rules, heart attacks and such have not decreased....hmmmm.
Flax Seed Oil
*9% saturated fatty acids
*18% oleic acid
*16% omega-6
*57% omega-3
Because of its extremely high omega-3 content, flax seed oil provides a good remedy for the omega-6/omega-3 imbalance so prevalent in America today. (My pasteured-poultry organic eggs are a great remedy too) Flax seed oil should always be kept in the fridge, never heated, and eaten in small amounts in salad dressings and spreads.
Tropical Oils are more saturated than other vegetable oils.
*Palm oil is about 50% saturated, 41% oleic acid, 9% linoleic acid.
*Coconut oil is 92% saturated (over 2/3 as medium-chain fatty acids or triglycerides). Lauric acid, found in large amounts of cocunut oil and in mother's milk has strong antifungal and antimicrobial properties. Coconut oil is great in homemade baby formula. Palm kernel oil also has high levels of lauric acid. Both oils are stable and can be kept at room temp for a long time without becoming rancid. "Highly saturated tropical oils do not contribute to heart disease by have nourished healthy populations for millenia." The bad rap these oil have received is the result of intense lobbying by the domestic vegetable oil industry. The saturated fat scare has forced manufacturers to stop using these beneficial oils (palm kernel oil and coconut oil were formerly used for fying french fries and in cookies, crackers, and a pastries) in favor of hydrogentated soybean, corn, canola, and cottonseed oils.
Our choice of fats and oils is very important. Most people, especially infants and children, benefit from more fat rather than less. But we must choose our fats wisely. I've said it before and I'll say it again, avoid all processed foods that contain these newly constructed hydrogenated fats and polyunsaturated oils. Instead, use traditional vegetable oils like extra virgin olive oil and unrefined flax seed oil. Start using coconut oil for baking and frying...it's delicious. Eat egg yolks (especially ones from pasteured chickens allowed to eat grass and worms) and other animal fats with the proteins to which they are attached. And, use good, organic butter from grass fed cows as much as you like. Sleep well at night knowing that it is a wholesome - essential - food for you and your family.
Tuesday, April 27, 2010
Rethinking fats...
On a personal note, after the morning I've had, I feel like I'm ready to write a book. But then I would join the countless others who've felt the same calling and possibly be dubbed as just another "diet dictocrate" which is the antithesis of my objective.
So, I'll just continue to fight my own little small-scale battle against media, government, and "diet experts" right here on my simple little blog...only hoping that it's content reaches and touches someone....anyone.
Enough of that! Let's move on to the discussion of some popular dietary fats and oils.
Duck and Goose Fat
-about 35% saturated fat
-52% monounsaturated fat
-about 13% polyunsaturated fat
The proportion of omega-6 go omega-3 fatty acids depends on what the birds have eaten. Duck and goose fat are quite stable and are used often in Europe for frying/
Chicken Fat
-about 31% saturated fat
-49% monounsaturated
-20% polyunsaturated, most of which is omega-6 linoleic acid, although omega-3 increases when chickens are fed flax or fish meal, or allowed to range freely eating grass and insects - just the way God intended it!
Lard or pork fat
-about 40% saturated
-48% monoumsaturated
-12% polyunsaturated
Like the fat of birds, the amount of omega-6 and omega-3 fatty acids will vary depending on the diet of the pigs. Lard was widely used for frying in America at the turn of the century. It is an excellent source of vitamin D - if you don't have access to other animal foods. Some researchers believe pork products should be avoided completely, some conclude that only pork meat presents a problem and that pig fat in the form of lard is safe and healthy. Personaly, our family does not eat pork products. We don't think they're healthy for our bodies and since we try to follow a "diet" closest to Jesus' (as much as we can in our time) we know he never ate pork, so we choose not to eat pork. I've discussed this topic before and would be glad to expound, should anyone be interested.
Beef and Mutton Tallows
-50-55% saturated
-about 40% momounsaturated and contains small amounts of the polyunsatruates
Suet and tallow are very stable fats, good for frying. Traditional cultures valued these fats for their health benefits; they're a good source of antimicrobial palmitoleic acid.
Olive Oil
-75% oleic acid
-13% saturated fat
-10% omega-6 linoleic acid
-2% omega-3 linoleic acid
Olive oil is perfect for salads and for medium temp. cooking. Extra Virgin olive oil is rich in antioxidants. It should be cloudy, meaning it hasn't been filtered, and have a golden yellow color - meaning it's made from fully ripened olives. Olive oil has recently been pushed as "healthy" as it should be. Be careful, however, not to overdo it. The longer-chain fatty acids found in olive oil are more likely to add to the build-up of body fat that the short and medium-chain fatty acids in butter and coconut oil.
Speaking of butter....let's take a critical look shall we?
There seems to be a constant attack on saturated fats, specifically on butter. Research does not support the claim that butter causes chronic high cholesterol. In fact, stearic acid (mainly in beef fat) actually lowers cholesterol. Margarine, on the other hand, provokes chronic high level of cholesterol and has been linked to both heart disease and cancer. Most margarines or tub spreads, while maybe lower in hydrogenated fats, are still produced from rancid vegetable oils and are full of additives. God did not create cows to give us margarine!
"The diet dictocrats have succeeded in convincing Americans that butter is dangerous, when in fact it is a valued component of many traditional diets" and a source of:
*fat-soluble vitamins A, D, K, and E
*short and medium-chain fatty acids
*omega-6 and omega-3 essential fatty acids
*conjugated linoleic acid (CLA)
*lecithin (not soy)
*cholesterol - yes, we need it; it is essential for growth and development and protects against cancer, heart disease, and mental illness
*glycosphingolipids - children given skim milk have diarrhea at rates three to five times greater than children who drink whole milk because they lack this type of fat protecting against gastrointestinal infections.
*trace minerals like manganese, zinc, chromium, iodine, and selenium.
Nourshing Traditions
So, I'll just continue to fight my own little small-scale battle against media, government, and "diet experts" right here on my simple little blog...only hoping that it's content reaches and touches someone....anyone.
Enough of that! Let's move on to the discussion of some popular dietary fats and oils.
Duck and Goose Fat
-about 35% saturated fat
-52% monounsaturated fat
-about 13% polyunsaturated fat
The proportion of omega-6 go omega-3 fatty acids depends on what the birds have eaten. Duck and goose fat are quite stable and are used often in Europe for frying/
Chicken Fat
-about 31% saturated fat
-49% monounsaturated
-20% polyunsaturated, most of which is omega-6 linoleic acid, although omega-3 increases when chickens are fed flax or fish meal, or allowed to range freely eating grass and insects - just the way God intended it!
Lard or pork fat
-about 40% saturated
-48% monoumsaturated
-12% polyunsaturated
Like the fat of birds, the amount of omega-6 and omega-3 fatty acids will vary depending on the diet of the pigs. Lard was widely used for frying in America at the turn of the century. It is an excellent source of vitamin D - if you don't have access to other animal foods. Some researchers believe pork products should be avoided completely, some conclude that only pork meat presents a problem and that pig fat in the form of lard is safe and healthy. Personaly, our family does not eat pork products. We don't think they're healthy for our bodies and since we try to follow a "diet" closest to Jesus' (as much as we can in our time) we know he never ate pork, so we choose not to eat pork. I've discussed this topic before and would be glad to expound, should anyone be interested.
Beef and Mutton Tallows
-50-55% saturated
-about 40% momounsaturated and contains small amounts of the polyunsatruates
Suet and tallow are very stable fats, good for frying. Traditional cultures valued these fats for their health benefits; they're a good source of antimicrobial palmitoleic acid.
Olive Oil
-75% oleic acid
-13% saturated fat
-10% omega-6 linoleic acid
-2% omega-3 linoleic acid
Olive oil is perfect for salads and for medium temp. cooking. Extra Virgin olive oil is rich in antioxidants. It should be cloudy, meaning it hasn't been filtered, and have a golden yellow color - meaning it's made from fully ripened olives. Olive oil has recently been pushed as "healthy" as it should be. Be careful, however, not to overdo it. The longer-chain fatty acids found in olive oil are more likely to add to the build-up of body fat that the short and medium-chain fatty acids in butter and coconut oil.
Speaking of butter....let's take a critical look shall we?
There seems to be a constant attack on saturated fats, specifically on butter. Research does not support the claim that butter causes chronic high cholesterol. In fact, stearic acid (mainly in beef fat) actually lowers cholesterol. Margarine, on the other hand, provokes chronic high level of cholesterol and has been linked to both heart disease and cancer. Most margarines or tub spreads, while maybe lower in hydrogenated fats, are still produced from rancid vegetable oils and are full of additives. God did not create cows to give us margarine!
"The diet dictocrats have succeeded in convincing Americans that butter is dangerous, when in fact it is a valued component of many traditional diets" and a source of:
*fat-soluble vitamins A, D, K, and E
*short and medium-chain fatty acids
*omega-6 and omega-3 essential fatty acids
*conjugated linoleic acid (CLA)
*lecithin (not soy)
*cholesterol - yes, we need it; it is essential for growth and development and protects against cancer, heart disease, and mental illness
*glycosphingolipids - children given skim milk have diarrhea at rates three to five times greater than children who drink whole milk because they lack this type of fat protecting against gastrointestinal infections.
*trace minerals like manganese, zinc, chromium, iodine, and selenium.
Nourshing Traditions
Thursday, April 22, 2010
Get Involved!
Learn more about these issues and how you can take action on Takepart.com
Stop drinking sodas and other sweetened beverages.
You can lose 25 lbs in a year by replacing one 20 oz soda a day with a no calorie beverage (preferably water).Eat at home instead of eating out.
Children consume almost twice (1.8 times) as many calories when eating food prepared outside the home.Support the passage of laws requiring chain restaurants to post calorie information on menus and menu boards.Half of the leading chain restaurants provide no nutritional information to their customers.Tell schools to stop selling sodas, junk food, and sports drinks.Over the last two decades, rates of obesity have tripled in children and adolescents aged 6 to 19 years.Meatless Mondays—Go without meat one day a week.
An estimated 70% of all antibiotics used in the United States are given to farm animals.Buy organic or sustainable food with little or no pesticides.
According to the EPA, over 1 billion pounds of pesticides are used each year in the U.S.Protect family farms; visit your local farmer's market.
Farmer's markets allow farmers to keep 80 to 90 cents of each dollar spent by the consumer.Make a point to know where your food comes from—READ LABELS.
The average meal travels 1500 miles from the farm to your dinner plate.Tell Congress that food safety is important to you.Each year, contaminated food causes millions of illnesses and thousands of deaths in the U.S.Demand job protections for farm workers and food processors, ensuring fair wages and other protections.
Stop drinking sodas and other sweetened beverages.
You can lose 25 lbs in a year by replacing one 20 oz soda a day with a no calorie beverage (preferably water).Eat at home instead of eating out.
Children consume almost twice (1.8 times) as many calories when eating food prepared outside the home.Support the passage of laws requiring chain restaurants to post calorie information on menus and menu boards.Half of the leading chain restaurants provide no nutritional information to their customers.Tell schools to stop selling sodas, junk food, and sports drinks.Over the last two decades, rates of obesity have tripled in children and adolescents aged 6 to 19 years.Meatless Mondays—Go without meat one day a week.
An estimated 70% of all antibiotics used in the United States are given to farm animals.Buy organic or sustainable food with little or no pesticides.
According to the EPA, over 1 billion pounds of pesticides are used each year in the U.S.Protect family farms; visit your local farmer's market.
Farmer's markets allow farmers to keep 80 to 90 cents of each dollar spent by the consumer.Make a point to know where your food comes from—READ LABELS.
The average meal travels 1500 miles from the farm to your dinner plate.Tell Congress that food safety is important to you.Each year, contaminated food causes millions of illnesses and thousands of deaths in the U.S.Demand job protections for farm workers and food processors, ensuring fair wages and other protections.
Wednesday, April 21, 2010
Toxic Meals
Are Children Next Targets for Toxic Meals?
Washington, DC July 13, 2009: Citing serious health conditions due to high levels of soy, inmates in the Illinois prison system are suing for a permanent injunction against the substitution of soy for meat in prison meals.
The soy-based prison diet began when Rod Blagojevich was elected governor of Illinois in 2002. Beginning in January 2003, inmates began receiving a diet largely based on processed soy protein with very little meat. In most meals, small amounts of meat or meat by-products are mixed with 60-70 percent soy protein; fake soy cheese has replaced real cheese; and soy flour or soy protein is now added to most prison baked goods. Blagojevich received substantial campaign contributions from Archer Daniels Midland, the main supplier of soy products to the Illinois prisons.
Soy is touted as a way to save money and to provide a diet lower in calories and saturated fat. However, soybeans contain plant estrogens and other toxins and anti-nutrients that make soy products unacceptable as a source of nutrition except in very small amounts. The U.S. Food and Drug Administration (FDA) lists over 200 studies showing toxicity of soy in its Poisonous Plant Database (http://vm.cfsan.fda.gov/~djw/pltx.cgi?QUERY=soy). Although the FDA allowed a soy-prevents-heart disease health claim in 1999, the agency is considering revoking that claim in the face of evidence that soy does not lower cholesterol and does not prevent heart disease.
According to Sally Fallon Morell, president of the Weston A. Price Foundation, the organization began receiving letters from Illinois inmates in early 2008. The prisoners described deliberate indifference to a myriad of serious health problems caused by the large amounts of soy in the diet. Complaints include chronic and painful constipation alternating with debilitating diarrhea, vomiting after eating, sharp pains in the digestive tract after consuming soy, passing out, heart palpitations, rashes, acne, insomnia, panic attacks, depression and symptoms of hypothyroidism, such as low body temperature (feeling cold all the time), brain fog, fatigue, weight gain, frequent infections and enlarged thyroid gland.
The Weston A. Price Foundation is a nonprofit education foundation that warns the public about the dangers of modern soy foods.
"The suffering of these men is intense and medical care is palliative at best," says Fallon. "Many suffer overt thyroid problems and some have had sections of their digestive tract removed, but requests by prisoners for a soy-free diet are, with few exceptions, denied. The men are basically told, 'If you don't like the food, don't eat it.' That means that unless they can afford to purchase commissary food, they must eat the soy food or starve."
Next Target, Children?
"Unless we can succeed in obtaining a permanent injunction against the serving of soy in prisons," says Fallon, "we can expect to see more and more soy in institutional meals. Children are the next targets." Fallon cites an Illinois school district pilot lunch program that is using textured soy protein instead of meat in popular dishes such as chili, spaghetti sauce, lasagna and imitation chicken nuggets.
"Soy foods and soy milk contain plant estrogens that cause endocrine disruption as well as components that block the uptake of protein and the utilization important vitamins and minerals," says nutritionist Kaayla T. Daniel, PhD, author of The Whole Soy Story: The Dark Side of America's Favorite Health Food. "Consumed in large amounts, soy foods can lead to serious reproductive and thyroid problems as well as malnutrition. Soy is totally unacceptable as a major food source, especially for growing children. The Israeli Health Ministry in 2005 warned its citizens that children should not eat soy foods or drink soy milk more than once per day or more than 3 times per week. It also advised adult men to exercise caution because of adverse effects on fertility."
"Soy contains plant estrogens and other factors that may contribute to infertility problems for these school children later in life" says Fallon. "To regularly feed food products full of anti-fertility agents to young children and young men is unconscionable."
www.westonaprice.org
Washington, DC July 13, 2009: Citing serious health conditions due to high levels of soy, inmates in the Illinois prison system are suing for a permanent injunction against the substitution of soy for meat in prison meals.
The soy-based prison diet began when Rod Blagojevich was elected governor of Illinois in 2002. Beginning in January 2003, inmates began receiving a diet largely based on processed soy protein with very little meat. In most meals, small amounts of meat or meat by-products are mixed with 60-70 percent soy protein; fake soy cheese has replaced real cheese; and soy flour or soy protein is now added to most prison baked goods. Blagojevich received substantial campaign contributions from Archer Daniels Midland, the main supplier of soy products to the Illinois prisons.
Soy is touted as a way to save money and to provide a diet lower in calories and saturated fat. However, soybeans contain plant estrogens and other toxins and anti-nutrients that make soy products unacceptable as a source of nutrition except in very small amounts. The U.S. Food and Drug Administration (FDA) lists over 200 studies showing toxicity of soy in its Poisonous Plant Database (http://vm.cfsan.fda.gov/~djw/pltx.cgi?QUERY=soy). Although the FDA allowed a soy-prevents-heart disease health claim in 1999, the agency is considering revoking that claim in the face of evidence that soy does not lower cholesterol and does not prevent heart disease.
According to Sally Fallon Morell, president of the Weston A. Price Foundation, the organization began receiving letters from Illinois inmates in early 2008. The prisoners described deliberate indifference to a myriad of serious health problems caused by the large amounts of soy in the diet. Complaints include chronic and painful constipation alternating with debilitating diarrhea, vomiting after eating, sharp pains in the digestive tract after consuming soy, passing out, heart palpitations, rashes, acne, insomnia, panic attacks, depression and symptoms of hypothyroidism, such as low body temperature (feeling cold all the time), brain fog, fatigue, weight gain, frequent infections and enlarged thyroid gland.
The Weston A. Price Foundation is a nonprofit education foundation that warns the public about the dangers of modern soy foods.
"The suffering of these men is intense and medical care is palliative at best," says Fallon. "Many suffer overt thyroid problems and some have had sections of their digestive tract removed, but requests by prisoners for a soy-free diet are, with few exceptions, denied. The men are basically told, 'If you don't like the food, don't eat it.' That means that unless they can afford to purchase commissary food, they must eat the soy food or starve."
Next Target, Children?
"Unless we can succeed in obtaining a permanent injunction against the serving of soy in prisons," says Fallon, "we can expect to see more and more soy in institutional meals. Children are the next targets." Fallon cites an Illinois school district pilot lunch program that is using textured soy protein instead of meat in popular dishes such as chili, spaghetti sauce, lasagna and imitation chicken nuggets.
"Soy foods and soy milk contain plant estrogens that cause endocrine disruption as well as components that block the uptake of protein and the utilization important vitamins and minerals," says nutritionist Kaayla T. Daniel, PhD, author of The Whole Soy Story: The Dark Side of America's Favorite Health Food. "Consumed in large amounts, soy foods can lead to serious reproductive and thyroid problems as well as malnutrition. Soy is totally unacceptable as a major food source, especially for growing children. The Israeli Health Ministry in 2005 warned its citizens that children should not eat soy foods or drink soy milk more than once per day or more than 3 times per week. It also advised adult men to exercise caution because of adverse effects on fertility."
"Soy contains plant estrogens and other factors that may contribute to infertility problems for these school children later in life" says Fallon. "To regularly feed food products full of anti-fertility agents to young children and young men is unconscionable."
www.westonaprice.org
Thursday, April 8, 2010
What's for Dinner?
Savory Spring Pudding
6 farm fresh (organic) eggs
2 cups heavy cream
1 cup raw milk
1 cup loosely packed, fresh seasonal herbs, chopped
2 tsp. sea salt or to taste
freshly ground pepper
8 cups loosely packed fresh or day-old sourdough bread, torn into cubes
3 tblsp. fresh organic butter
1/4 cup scallions, chopped
6-8 oz. fresh morel (or other) mushrooms, quatered
2 cloves garlic, thinly sliced
1/4 to 1/2 lb. asparagus (organic if possible), cut into thirds
1/4 to 1/2 lb. fresh organic spinach leaves, chopped
4 oz. fresh goat cheese
Beat together the eggs, cream, and milk, then stir in the herbs, salt, and pepper. In a large bowl, pour the liquid mixture over the bread cubes and let sit for a couple of hours (or overnight in the fridge).
Preheat oven to 375 degrees. Saute the scallions in the butter over medium heat for a couple of minutes, then add the mushrooms and garlic, and cook for a few minutes more, or until the mushrooms are soft. Set aside.
Blanch the asparagus pieces in boiling water for 1 minute, then rinse with cold water and set aside.
In a Dutch oven or deep baking dish, arrange the following layers: bread, asparagus, mushroom mixture, spinach, then dollups of goat cheese. For a crispy topping, the final layer should be bread. Pour the remaining liquid mixture over the top.
Bake covered for 45 minutes, then uncovered for about 10-15 minutes, or until the top layer is golden and slightly crisp.
www.motherearthnews.com
6 farm fresh (organic) eggs
2 cups heavy cream
1 cup raw milk
1 cup loosely packed, fresh seasonal herbs, chopped
2 tsp. sea salt or to taste
freshly ground pepper
8 cups loosely packed fresh or day-old sourdough bread, torn into cubes
3 tblsp. fresh organic butter
1/4 cup scallions, chopped
6-8 oz. fresh morel (or other) mushrooms, quatered
2 cloves garlic, thinly sliced
1/4 to 1/2 lb. asparagus (organic if possible), cut into thirds
1/4 to 1/2 lb. fresh organic spinach leaves, chopped
4 oz. fresh goat cheese
Beat together the eggs, cream, and milk, then stir in the herbs, salt, and pepper. In a large bowl, pour the liquid mixture over the bread cubes and let sit for a couple of hours (or overnight in the fridge).
Preheat oven to 375 degrees. Saute the scallions in the butter over medium heat for a couple of minutes, then add the mushrooms and garlic, and cook for a few minutes more, or until the mushrooms are soft. Set aside.
Blanch the asparagus pieces in boiling water for 1 minute, then rinse with cold water and set aside.
In a Dutch oven or deep baking dish, arrange the following layers: bread, asparagus, mushroom mixture, spinach, then dollups of goat cheese. For a crispy topping, the final layer should be bread. Pour the remaining liquid mixture over the top.
Bake covered for 45 minutes, then uncovered for about 10-15 minutes, or until the top layer is golden and slightly crisp.
www.motherearthnews.com
Thursday, April 1, 2010
No more excuses to NOT eat organic
Dr. Mercola is the founder of the world’s most visited natural health web site, Mercola.com. You can learn the hazardous side effects of OTC Remedies by getting a FREE copy of his latest special report The Dangers of Over the Counter Remedies by going to his Report Page.
Your Family Could be Eating Organic Food for the Same Price as Processed Foods -- or Less Posted by Dr. Mercola | February 16 2005 | 44,954 views Email this to a friend Share this article Previous Article Next Article By Colleen Huber, Naturopathyworks
A common perception is that whole organic food is so expensive that it is out-of-budget for the average family or even for the average single consumer. It is also commonly perceived that the average grocery purchase of processed foods at a neighborhood supermarket, using the store discounts, makes the processed food diet within the budget of most families.
If you go along with those who accept the above hypothesis on faith, you may be quite surprised by what you find in this article.
Knowing what I spend on groceries in an average week for my all whole-food, mostly organic-eating family, I had to test the conventional wisdom for myself. So one day in January 2005 I went to a typical supermarket right around the corner from me to see how the other half lives ...
Health Nut Stalks Supermarket Aisles With Notebook in Hand
Jotting down in my notebook many processed foods as well as their weights and prices, with all the store savings, I prepared a long list of foods from which I could construct a hypothetical week's worth of processed food for a family of three.
Below you will find a menu of all processed food items for a week, and a list of prices for all the groceries that I hypothetically bought. Then I assembled my hypothetical purchases into a meal plan for a family of three, which you will see below, along with the price list.
Following that, you will find a week's menu and price list for mostly organic, all whole-food meals for the same family of three.
Ground Rules
For the sake of simplicity and realistic comparison, I stuck to the following constraints:
•There are no leftovers from before the beginning of the week, nor saved at the end (empty refrigerator beginning and end, and no throwing out food; everything purchased gets eaten by the three hypothetical family members).
•Unless specified otherwise, all beverage consumption is water.
•There are no separate snacks, except for Sunday afternoon, unless an individual saves part of a meal to snack on later.
•Neither the cheapest generic brands, nor the most expensive brands were chosen, but rather a brand in the middle, especially if it was on sale.
•Portions are listed per family member of a three-person family, although the heartiest appetite in the family may consume some part of the portion left by the smallest appetite. It is assumed that everyone eats the same food at the same time everyday, and that the six ounces of soda at every lunch is either carried in a thermos to work or school, or that this family is on vacation at home, eating every meal at home together and pouring their soda directly from a large bottle kept in the refrigerator.
•It is assumed that no family member is deliberately restricting calories, or is otherwise restricting any type of food.
The cold bottled coffee at breakfast may seem a bit extravagant, but consider that this replaces visits to coffee shops or any other form of coffee or tea or recreational beverage. Also, the all-processed food family does not get milk with their cereal, but rather cold, bottled, sugared coffee.
The Processed Food Menu
(per person, for one week)
Sunday
Breakfast: 3 pancakes with syrup
7.5-oz. cold bottled coffee
Lunch: 13-oz. canned ravioli
6-oz soda
Snack: ice cream sandwich
Dinner: 3.5-oz. frozen breaded fish
4-oz salad with dressing
6-oz soda
ice cream bar
Monday
Breakfast: 4-oz. bagel with 5 oz. jelly
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: 8-oz ground beef patties w/ ketchup, relish
6-oz french fries
ice cream bar
Tuesday
Breakfast: 3-oz sugared cereal
7.5-oz cold bottled coffee instead of milk
Lunch: 3.5-oz frozen breaded fish
6-oz soda
Dinner: 7-oz frozen corn dogs
2-oz frozen potato pancakes
ketchup, relish
ice cream bar
Wednesday
Breakfast: 2 toaster pastries
7.5-oz cold bottled coffee
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: frozen TV dinner, individual
1 serving flavored rice
ice cream bar
Thursday
Breakfast: 2 toaster pastries
7.5-oz cold bottled coffee
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: 8-oz ground beef patties w/ ketchup, relish
6-oz frozen french fries
ice cream sandwich
Friday
Breakfast: 3-oz. sugared cereal
7.5-oz cold bottled coffee
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: 7-oz corn dogs
2-oz potato pancakes
ketchup
relish
ice cream sandwich
Saturday
Breakfast: 3 pancakes with syrup
Lunch: 9-oz frozen pizza
6-oz soda
Dinner: 6 oz frozen pork chops with gravy
1 serving macaroni and cheese
6-oz soda
ice cream sandwich
Price List for the
Processed Food Menu
17 oz pork chops with gravy $6.99
3 lbs ground beef patties $8.99
13 oz potato pancakes $4.19
2 lbs frozen french fries $2.79
2.67 lbs corn dogs $5.99
27 oz frozen pizza $4.99
12 ice cream bars $2.99
12 ice cream sandwiches $2.99
6 toaster pastries $2.00
6 frozen pastries $2.00
16 oz small jar of jelly $1.99
12 oz Bagels $0.99
1 lb TV dinner $3.89
1 lb TV dinner $3.89
14.5 oz TV dinner $2.50
21 oz. fillets frozen breaded fish $5.79
68 oz Soda $0.99
6 pk 16.9 oz Soda $2.99
40 oz canned ravioli $2.99
1 bottle Ketchup $0.99
1 bottle Relish $0.99
1 sm bottle salad dressing $1.99
17 oz sugared cereal $3.89
12 bottles of cold coffee with cream $13.47
1 sm bottle Syrup $1.50
20 pancakes pancake mix (add only water) $2.39
3 svgs flavored rice $1.49
12 oz packaged salad $2.99
12 oz frozen lunches $24.00
Total: $123.64
How do Whole Foods Compare?
Now consider a menu prepared entirely from whole, organic and free-range foods. One might consider such a diet to be extravagantly expensive. Yet the cost for a week's worth of organic whole food groceries for a family of three is about the same as for the "cheap" processed food.
The same rules apply as with the processed food. No leftovers from the beginning of the week or saved at the end (empty refrigerator beginning and end, with no waste). No restaurant eating or take-out. No beverages other than water. No snacks except for what one person may save for later from his/her apportioned meal. No deliberate calorie restriction, and everyone eats until full.
All meals are listed for one person only of a three-person family, assuming that those with larger appetites may have more, and those of smaller appetites may have an equal amount less, in order to balance out to the average portions listed below.
A significant difference is that the processed food eating family gets a dessert of an ice cream bar, while the whole food eating family gets no dessert. The whole food eating family, however, generally gets much bigger meal portions. The reason behind this is partly demographic realism: those who eat denatured food are missing nutrients that they seek in desserts and other denatured foods, whereas whole food eaters feel completely full when eating in proper proportions for their metabolic types.
The Whole Organic Food Menu
(per person, for one week)
A typical week's menu at our house would look like the following: Only the sliced bacon, sliced cheeses, cream cheese and goat milk are pre-packaged. Every dish is prepared at home from scratch.
Sunday
Breakfast: 2 eggs cooked in butter
2 slices bacon
Lunch: salad: spinach, romaine, bell pepper, 2 oz. muenster cheese, cilantro, sea salt, olive oil
Snack: 8-oz apple
Dinner: 16 oz chicken stew: part of whole chicken with potatoes, onions, celery, carrots, olive oil, balsamic vinegar, water, sea salt and curry powder
Monday
Breakfast: 12 oz apple slices with 2 oz. almond butter
Lunch: 16 oz left over chicken stew
5-oz orange
1 oz pumpkin seeds
Dinner: 8 oz curry: eggplant, potato, onion, bell pepper, butter, curry powder, salt
4 oz cooked brown rice
Tuesday
Breakfast: smoothie: 10 oz goat milk and one banana and 3 oz raspberries
Lunch: 16 oz leftover chicken stew
2 oz cashews
2 oz carrots
Dinner: 3 oz salmon with ground dill
Salad: spinach, romaine, 1 oz muenster cheese, cilantro, salt, olive oil
Wednesday
Breakfast: 12 oz apple slices with 1 oz cream cheese
Lunch: 8 oz left over eggplant curry
2 oz cheddar cheese
1 oz pumpkin seeds
Dinner: 4 oz acorn squash
5 oz broccoli raab sauteed in olive oil
Thursday
Breakfast: smoothie: 10 oz goat milk, 3 oz raspberries and one banana
Lunch: 2 oz leftover salmon, 4 oz acorn squash and 5 oz broccoli raab
3 oz cashews
Dinner: 16 oz crockpot roast: beef, potatoes, celery, onions, carrots, sea salt
4 oz cooked brown rice
Friday
Breakfast: 12 oz apple slices with 2 oz almond butter
Lunch: 8 oz leftover eggplant curry
2 oz cheddar cheese
2 oz carrots
Dinner: 16 oz leftover roast beef stew
Saturday
Breakfast: 2 eggs with 1 oz cream cheese and spinach, cooked in butter
2 slices bacon
Lunch: 16 oz leftover roast beef stew
5 oz orange
Dinner: salad: sardines, romaine, 1 oz muenster cheese, cilantro, salt, olive oil
Price List for the
Whole Organic Food Menu
1.88 lbs organic oranges $1.86
8.27 lbs organic Fuji apples $12.32
3.23 lbs organic bananas $2.87
2.47 lbs organic potatoes $1.95
2.65 lbs * organic onions $3.42
1 lb organic baby carrots $1.39
1.91 lbs * organic acorn squash $2.46
1 organic bell pepper $1.05
1.4 lbs * organic eggplant $2.79
1 bunch * organic cilantro $0.99
2 bunches * organic broccoli raab $4.08
1 bunch organic spinach $1.99
1 head organic romaine $1.39
1 lb organic brown rice, dry $1.29
1 lb raw cashews $4.29
6 oz * pumpkin seeds $1.54
12 oz almond butter, fresh ground $5.25
1 whole organic free-range chicken $9.79
1 lb copper river salmon $12.99
2.25 lbs organic free-range chuck roast beef $11.23
One package hormone-free bacon $3.49
1/2 gal goat milk $4.78
1/2 lb organic butter $1.79
1 dozen organic free-range eggs $3.49
8 oz hormone-free cream cheese $2.29
12 oz sliced muenster cheese $3.99
12 oz sliced cheddar cheese $3.99
20 oz. frozen raspberries $3.18
1 can sardines $1.79
1/2 pint organic olive oil $4.99
2 oz sea salt $0.20
1 oz curry powder $0.34
1 oz dill powder $0.17
small bottle balsamic vinegar $2.99
Total: $122.42
We made no attempt to quantify the salad ingredients. Fresh plants and salads are such anarchy of ingredients, they defy standardization. Cooking large meals with whole foods is a little trickier to quantify than packages of pre-weighed processed foods.
The difference is made up in the leftovers. For example, the large crockpot chicken stew at the beginning of the week, the eggplant curry in the middle of the week, and the roast beef at the end are massive enough not only for everyone's dinner, but also for two days' lunches as well, with generous one-pound portions. The one-pound portions of stew are about half added water by weight.
Both the salmon dinners and squash-and-broccoli raab dinners are small enough that the leftovers put together make just one lunch for the family. The advantage to cooking enormous crockpot or Dutch oven meals, with subsequent leftovers, is that although it is more time-consuming to prepare whole food from scratch, it is easier just to do it in fewer larger amounts during the week. If this still seems daunting, please see my article, Cook Whole Food from Scratch, and Keep Your Day Job.
The Bottom Line
You will notice the savings of $1.22 with a mostly organic, whole-food diet. In fact, our organic food price list shows higher than realistic prices in two ways: The prices shown are at retail health food stores in the Phoenix area. But also in this area, there are at least three organic food-buying groups, with prices for organic produce at about $1.00 per pound.
To find organic food buying groups, co-ops, health food stores, local retail farms and farmers markets in your area, see localharvest.com.
Furthermore, if you have a backyard, especially here in the Southwest, you can save further in ways that processed food eaters can't: Almost all year we grow salad greens, herbs, braising greens of some kind and/or various squashes. (The salad herbs oregano, thyme, mint and parsley never quit here in any season!)
Subtracting the prices of what we are currently pulling out of our backyard garden from what is on the sample menu:
Organic cilantro: $0.99
And organic broccoli raab: $4.08
We save an additional: $5.07
Which means we spend only $122.42 - $5.07 = $117.35 in an average week for a three-person family, which is $6.29 less than the family eating all processed food.
Of course, gardeners in colder climates tend to have really prolific harvests in summer and fall, which is when they will realize much better savings. Processed food eaters are entirely dependent on commercial supply, no matter what the season.
However, the biggest savings of the whole-food eating family has yet to be calculated, as we consider the difference in medical care needs between whole food eaters on the one hand, and those who will continue eating for decades such chemicals as MSG (a.k.a. hydrolyzed wheat protein and several other names), carcinogens or nerve poisons (a.k.a. pesticides), sugar, aspartame and other sweeteners, as well as margarine and other trans-fatty acids, to name some of the most infamous processed food ingredients.
As a wise saying goes, the best reason to eat organic is that pesticides don't know when to stop killing.
Now answer honestly: Can you afford NOT to eat whole organic food?
Colleen Huber, 46, is a wife, mother and student at Southwest College of Naturopathic Medicine in Tempe, Ariz., where she is training to be a naturopathic physician. Her original research on the mechanism of migraines has appeared in Lancet and Headache Quarterly, and was reported in The Washington Post.
Her double blind placebo controlled research in homeopathy has appeared in Journal of the American Institute of Homeopathy, European Journal of Classical Homeopathy, and Homeopathy Today. Her website Naturopathy Works introduces naturopathic medicine to the layperson and provides references to the abundant medical literature demonstrating that natural medicine does work.
Dr. Mercola's Comments:
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Your Family Could be Eating Organic Food for the Same Price as Processed Foods -- or Less Posted by Dr. Mercola | February 16 2005 | 44,954 views Email this to a friend Share this article Previous Article Next Article By Colleen Huber, Naturopathyworks
A common perception is that whole organic food is so expensive that it is out-of-budget for the average family or even for the average single consumer. It is also commonly perceived that the average grocery purchase of processed foods at a neighborhood supermarket, using the store discounts, makes the processed food diet within the budget of most families.
If you go along with those who accept the above hypothesis on faith, you may be quite surprised by what you find in this article.
Knowing what I spend on groceries in an average week for my all whole-food, mostly organic-eating family, I had to test the conventional wisdom for myself. So one day in January 2005 I went to a typical supermarket right around the corner from me to see how the other half lives ...
Health Nut Stalks Supermarket Aisles With Notebook in Hand
Jotting down in my notebook many processed foods as well as their weights and prices, with all the store savings, I prepared a long list of foods from which I could construct a hypothetical week's worth of processed food for a family of three.
Below you will find a menu of all processed food items for a week, and a list of prices for all the groceries that I hypothetically bought. Then I assembled my hypothetical purchases into a meal plan for a family of three, which you will see below, along with the price list.
Following that, you will find a week's menu and price list for mostly organic, all whole-food meals for the same family of three.
Ground Rules
For the sake of simplicity and realistic comparison, I stuck to the following constraints:
•There are no leftovers from before the beginning of the week, nor saved at the end (empty refrigerator beginning and end, and no throwing out food; everything purchased gets eaten by the three hypothetical family members).
•Unless specified otherwise, all beverage consumption is water.
•There are no separate snacks, except for Sunday afternoon, unless an individual saves part of a meal to snack on later.
•Neither the cheapest generic brands, nor the most expensive brands were chosen, but rather a brand in the middle, especially if it was on sale.
•Portions are listed per family member of a three-person family, although the heartiest appetite in the family may consume some part of the portion left by the smallest appetite. It is assumed that everyone eats the same food at the same time everyday, and that the six ounces of soda at every lunch is either carried in a thermos to work or school, or that this family is on vacation at home, eating every meal at home together and pouring their soda directly from a large bottle kept in the refrigerator.
•It is assumed that no family member is deliberately restricting calories, or is otherwise restricting any type of food.
The cold bottled coffee at breakfast may seem a bit extravagant, but consider that this replaces visits to coffee shops or any other form of coffee or tea or recreational beverage. Also, the all-processed food family does not get milk with their cereal, but rather cold, bottled, sugared coffee.
The Processed Food Menu
(per person, for one week)
Sunday
Breakfast: 3 pancakes with syrup
7.5-oz. cold bottled coffee
Lunch: 13-oz. canned ravioli
6-oz soda
Snack: ice cream sandwich
Dinner: 3.5-oz. frozen breaded fish
4-oz salad with dressing
6-oz soda
ice cream bar
Monday
Breakfast: 4-oz. bagel with 5 oz. jelly
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: 8-oz ground beef patties w/ ketchup, relish
6-oz french fries
ice cream bar
Tuesday
Breakfast: 3-oz sugared cereal
7.5-oz cold bottled coffee instead of milk
Lunch: 3.5-oz frozen breaded fish
6-oz soda
Dinner: 7-oz frozen corn dogs
2-oz frozen potato pancakes
ketchup, relish
ice cream bar
Wednesday
Breakfast: 2 toaster pastries
7.5-oz cold bottled coffee
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: frozen TV dinner, individual
1 serving flavored rice
ice cream bar
Thursday
Breakfast: 2 toaster pastries
7.5-oz cold bottled coffee
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: 8-oz ground beef patties w/ ketchup, relish
6-oz frozen french fries
ice cream sandwich
Friday
Breakfast: 3-oz. sugared cereal
7.5-oz cold bottled coffee
Lunch: 9-oz frozen lunch
6-oz soda
Dinner: 7-oz corn dogs
2-oz potato pancakes
ketchup
relish
ice cream sandwich
Saturday
Breakfast: 3 pancakes with syrup
Lunch: 9-oz frozen pizza
6-oz soda
Dinner: 6 oz frozen pork chops with gravy
1 serving macaroni and cheese
6-oz soda
ice cream sandwich
Price List for the
Processed Food Menu
17 oz pork chops with gravy $6.99
3 lbs ground beef patties $8.99
13 oz potato pancakes $4.19
2 lbs frozen french fries $2.79
2.67 lbs corn dogs $5.99
27 oz frozen pizza $4.99
12 ice cream bars $2.99
12 ice cream sandwiches $2.99
6 toaster pastries $2.00
6 frozen pastries $2.00
16 oz small jar of jelly $1.99
12 oz Bagels $0.99
1 lb TV dinner $3.89
1 lb TV dinner $3.89
14.5 oz TV dinner $2.50
21 oz. fillets frozen breaded fish $5.79
68 oz Soda $0.99
6 pk 16.9 oz Soda $2.99
40 oz canned ravioli $2.99
1 bottle Ketchup $0.99
1 bottle Relish $0.99
1 sm bottle salad dressing $1.99
17 oz sugared cereal $3.89
12 bottles of cold coffee with cream $13.47
1 sm bottle Syrup $1.50
20 pancakes pancake mix (add only water) $2.39
3 svgs flavored rice $1.49
12 oz packaged salad $2.99
12 oz frozen lunches $24.00
Total: $123.64
How do Whole Foods Compare?
Now consider a menu prepared entirely from whole, organic and free-range foods. One might consider such a diet to be extravagantly expensive. Yet the cost for a week's worth of organic whole food groceries for a family of three is about the same as for the "cheap" processed food.
The same rules apply as with the processed food. No leftovers from the beginning of the week or saved at the end (empty refrigerator beginning and end, with no waste). No restaurant eating or take-out. No beverages other than water. No snacks except for what one person may save for later from his/her apportioned meal. No deliberate calorie restriction, and everyone eats until full.
All meals are listed for one person only of a three-person family, assuming that those with larger appetites may have more, and those of smaller appetites may have an equal amount less, in order to balance out to the average portions listed below.
A significant difference is that the processed food eating family gets a dessert of an ice cream bar, while the whole food eating family gets no dessert. The whole food eating family, however, generally gets much bigger meal portions. The reason behind this is partly demographic realism: those who eat denatured food are missing nutrients that they seek in desserts and other denatured foods, whereas whole food eaters feel completely full when eating in proper proportions for their metabolic types.
The Whole Organic Food Menu
(per person, for one week)
A typical week's menu at our house would look like the following: Only the sliced bacon, sliced cheeses, cream cheese and goat milk are pre-packaged. Every dish is prepared at home from scratch.
Sunday
Breakfast: 2 eggs cooked in butter
2 slices bacon
Lunch: salad: spinach, romaine, bell pepper, 2 oz. muenster cheese, cilantro, sea salt, olive oil
Snack: 8-oz apple
Dinner: 16 oz chicken stew: part of whole chicken with potatoes, onions, celery, carrots, olive oil, balsamic vinegar, water, sea salt and curry powder
Monday
Breakfast: 12 oz apple slices with 2 oz. almond butter
Lunch: 16 oz left over chicken stew
5-oz orange
1 oz pumpkin seeds
Dinner: 8 oz curry: eggplant, potato, onion, bell pepper, butter, curry powder, salt
4 oz cooked brown rice
Tuesday
Breakfast: smoothie: 10 oz goat milk and one banana and 3 oz raspberries
Lunch: 16 oz leftover chicken stew
2 oz cashews
2 oz carrots
Dinner: 3 oz salmon with ground dill
Salad: spinach, romaine, 1 oz muenster cheese, cilantro, salt, olive oil
Wednesday
Breakfast: 12 oz apple slices with 1 oz cream cheese
Lunch: 8 oz left over eggplant curry
2 oz cheddar cheese
1 oz pumpkin seeds
Dinner: 4 oz acorn squash
5 oz broccoli raab sauteed in olive oil
Thursday
Breakfast: smoothie: 10 oz goat milk, 3 oz raspberries and one banana
Lunch: 2 oz leftover salmon, 4 oz acorn squash and 5 oz broccoli raab
3 oz cashews
Dinner: 16 oz crockpot roast: beef, potatoes, celery, onions, carrots, sea salt
4 oz cooked brown rice
Friday
Breakfast: 12 oz apple slices with 2 oz almond butter
Lunch: 8 oz leftover eggplant curry
2 oz cheddar cheese
2 oz carrots
Dinner: 16 oz leftover roast beef stew
Saturday
Breakfast: 2 eggs with 1 oz cream cheese and spinach, cooked in butter
2 slices bacon
Lunch: 16 oz leftover roast beef stew
5 oz orange
Dinner: salad: sardines, romaine, 1 oz muenster cheese, cilantro, salt, olive oil
Price List for the
Whole Organic Food Menu
1.88 lbs organic oranges $1.86
8.27 lbs organic Fuji apples $12.32
3.23 lbs organic bananas $2.87
2.47 lbs organic potatoes $1.95
2.65 lbs * organic onions $3.42
1 lb organic baby carrots $1.39
1.91 lbs * organic acorn squash $2.46
1 organic bell pepper $1.05
1.4 lbs * organic eggplant $2.79
1 bunch * organic cilantro $0.99
2 bunches * organic broccoli raab $4.08
1 bunch organic spinach $1.99
1 head organic romaine $1.39
1 lb organic brown rice, dry $1.29
1 lb raw cashews $4.29
6 oz * pumpkin seeds $1.54
12 oz almond butter, fresh ground $5.25
1 whole organic free-range chicken $9.79
1 lb copper river salmon $12.99
2.25 lbs organic free-range chuck roast beef $11.23
One package hormone-free bacon $3.49
1/2 gal goat milk $4.78
1/2 lb organic butter $1.79
1 dozen organic free-range eggs $3.49
8 oz hormone-free cream cheese $2.29
12 oz sliced muenster cheese $3.99
12 oz sliced cheddar cheese $3.99
20 oz. frozen raspberries $3.18
1 can sardines $1.79
1/2 pint organic olive oil $4.99
2 oz sea salt $0.20
1 oz curry powder $0.34
1 oz dill powder $0.17
small bottle balsamic vinegar $2.99
Total: $122.42
We made no attempt to quantify the salad ingredients. Fresh plants and salads are such anarchy of ingredients, they defy standardization. Cooking large meals with whole foods is a little trickier to quantify than packages of pre-weighed processed foods.
The difference is made up in the leftovers. For example, the large crockpot chicken stew at the beginning of the week, the eggplant curry in the middle of the week, and the roast beef at the end are massive enough not only for everyone's dinner, but also for two days' lunches as well, with generous one-pound portions. The one-pound portions of stew are about half added water by weight.
Both the salmon dinners and squash-and-broccoli raab dinners are small enough that the leftovers put together make just one lunch for the family. The advantage to cooking enormous crockpot or Dutch oven meals, with subsequent leftovers, is that although it is more time-consuming to prepare whole food from scratch, it is easier just to do it in fewer larger amounts during the week. If this still seems daunting, please see my article, Cook Whole Food from Scratch, and Keep Your Day Job.
The Bottom Line
You will notice the savings of $1.22 with a mostly organic, whole-food diet. In fact, our organic food price list shows higher than realistic prices in two ways: The prices shown are at retail health food stores in the Phoenix area. But also in this area, there are at least three organic food-buying groups, with prices for organic produce at about $1.00 per pound.
To find organic food buying groups, co-ops, health food stores, local retail farms and farmers markets in your area, see localharvest.com.
Furthermore, if you have a backyard, especially here in the Southwest, you can save further in ways that processed food eaters can't: Almost all year we grow salad greens, herbs, braising greens of some kind and/or various squashes. (The salad herbs oregano, thyme, mint and parsley never quit here in any season!)
Subtracting the prices of what we are currently pulling out of our backyard garden from what is on the sample menu:
Organic cilantro: $0.99
And organic broccoli raab: $4.08
We save an additional: $5.07
Which means we spend only $122.42 - $5.07 = $117.35 in an average week for a three-person family, which is $6.29 less than the family eating all processed food.
Of course, gardeners in colder climates tend to have really prolific harvests in summer and fall, which is when they will realize much better savings. Processed food eaters are entirely dependent on commercial supply, no matter what the season.
However, the biggest savings of the whole-food eating family has yet to be calculated, as we consider the difference in medical care needs between whole food eaters on the one hand, and those who will continue eating for decades such chemicals as MSG (a.k.a. hydrolyzed wheat protein and several other names), carcinogens or nerve poisons (a.k.a. pesticides), sugar, aspartame and other sweeteners, as well as margarine and other trans-fatty acids, to name some of the most infamous processed food ingredients.
As a wise saying goes, the best reason to eat organic is that pesticides don't know when to stop killing.
Now answer honestly: Can you afford NOT to eat whole organic food?
Colleen Huber, 46, is a wife, mother and student at Southwest College of Naturopathic Medicine in Tempe, Ariz., where she is training to be a naturopathic physician. Her original research on the mechanism of migraines has appeared in Lancet and Headache Quarterly, and was reported in The Washington Post.
Her double blind placebo controlled research in homeopathy has appeared in Journal of the American Institute of Homeopathy, European Journal of Classical Homeopathy, and Homeopathy Today. Her website Naturopathy Works introduces naturopathic medicine to the layperson and provides references to the abundant medical literature demonstrating that natural medicine does work.
Dr. Mercola's Comments:
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