When thinking about shopping for wholesome and natural foods, one thing that turns a lot of people off is cost. Despite the somewhat higher price tags on many organic and nutrient dense foods though, it's important to not look only at the initial cost when shopping. Not only is there value in the payoffs you'll receive in greater health (read: less medical bills, less pharmaceuticals), but a lot of whole foods can be stretched for greater value. Whole, fresh vegetable remnants can be made into stock for soups. Cores and peels from fruits can be put in the compost to enrich your garden soil. Bones from animal carcasses can be used to make broth. When you purchase your foods in a ready-to-eat state you lose all of these benefits that can greatly reduce your grocery bill.
Aside from the savings in money, this will also go to great lengths to save the planet (less packaging is needed for whole foods) and your health.
For a family of three, living in the Boise, Idaho area, we have a grocery budget of about $80 a week. The most expensive item on our shopping list is probably raw milk, which we buy a gallon of per week ($5.99).
We purchase one chicken per week, from Peaceful Belly Farms or Double XL Farms. Both of these are small local farms that I have researched, and they treat their animals in a humane and respectable fashion. The chicken costs about $12-$14 and provides us with at least six servings (usually one meal each of chicken and a side, and then leftovers go into things such as stirfry, pasta, or salads). The bones are then used for making bone broth, which we use in soups, or to cook rice or lentils. This turns that one chicken into several meals and is extremely nutritious and cost effective.
Organic fruit and vegetables may seem like expensive purchases, but I cannot stress enough the difference in quality between conventional produce and organic produce (if you would like access to an interesting study on this topic, have a look here). Understandably though, cost is a factor in our decisions. If you cannot afford all organic, it is important to at least look at the "Dirty Dozen List" and choose organic from that column, and conventional for the rest. The Dirty Dozen highlights the 12 produce items most contaminated by pesticides, as well as the 12 least contaminated.
Another current higher cost item on my list is Ezekiel bread. I have taken to usually only consuming grains that have been sprouted (although, I'm only human! I do indulge in the occasional brownie, cookie, or bit of baguette), or soaked. I do have a bread maker at home, but I have yet to find sprouted flour, or try sprouting my own flour. I consume bread sparingly, but when I do, Ezekiel is my current go-to. It can run about $5.00 a loaf, but I often find it on sale for about $3.50 and will buy a few loaves for the freezer.
Additionally, CSAs, and local farmers can really be your friend when it comes to finding affordable produce and food items. Often, buying "direct from the source" brings lower prices. Also, you will find that many smaller farms cannot afford the high cost of being certified organic - but they still may use organic practices. This is a great way to get pesticide free produce at a lower cost. Local Harvest is a great resource for locating local suppliers. Nothing beats being able to meet and talk with the people that produce the food you consume.
Saturday, April 30, 2011
Thursday, April 28, 2011
Kitchen Staples
Nearly everyone has a few items in the kitchen that they wouldn't be caught without, and Grass Fed Girl is no different from the norm in that respect (...although, she is a bit kooky in plenty of other ways, never mind though, we won't get into those here!).
So, if you were to pop on by GFG's abode on an average day, what could you expect to find?
Almond milk! As you will see down list, I keep raw milk on hand. I only use raw milk for producing kefir, as it is costly. For normal use, such as mixing into oatmeal, I use almond milk. I've recently eliminated soy from my diet (except for an occasional tofu or fermented soy product) and almond milk is lighter in taste than hemp or hazelnut. I quite like Pacific Natural Foods Almond Milk.
Coconut oil! Food of the Gods, and multipurpose tool. Just a few examples of what you can do with coconut oil: frying, baking, blending into smoothies, as well as there being a whole smorgasbord of topical and beautifying uses as well. It is important that for maximum health benefit one selects unrefined and organic coconut oil. The brand I keep at home is Nature's Way EFA Gold, because it is readily available in my local health food store. However, other good brands I have seen recommended are Jarrow and Spectrum. I have also posted some great coconut oil recipes!
Farm fresh eggs! An egg is a beautiful thing! Packed full of protein, lutein, and essential amino acids, they deliver a powerful health boost in a tiny package. However, not all eggs are created equal. Factory farmed eggs from unhappy and unhealthy chickens are not just unethical, but they do not carry the same vitamin richness as an egg from a happy chicken that lives in a healthy environment. One should source their eggs locally, from a farm that raises the chickens on pasture. Locally, I go through The Princess Farmer.
Kefir! Kefir is an essential item to gastrointestinal health and well being. It is full of beneficial bacterias and vitamins and it is an extremely versatile food. Kefir tastes a lot like yoghurt, and can be similarly flavored with fruits, honey, and other sweeteners. I prefer to blend mine into a smoothie with berries, a banana, and some raw honey. There are commercial brands of kefir available, but nothing compares to making your own at home with raw milk. Kefir can also easily be made vegan-friendly, as it will happily grow in coconut milk! If you are interested in obtaining your own kefir starter, I recommend the KefirLady.
Kombucha! Kombucha is an amazing fermented beverage, that I am quite surprised is not widely consumed in America. There are commercial brands available for consumption (I'm a big fan of GTs Kombucha drinks), but their cost can turn many people off to the idea of regular use (usually about $3 for a bottle that contains two servings). However, take a look at this site for great instructions on how to home brew your own kombucha (it's surprisingly easy!)
Peanut Butter (all natural, organic)! Ahh, peanut butter. This is my drug of choice! I could seriously sit down with a jar and just eat it with a spoon. That said, the quality of peanut butter chosen is important. Many contain such ingredients as hydrogenated oils, loads of sugar, amongst other ickies. I really enjoy Maranatha Organic Crunchy Peanut Butter - ingredients list: peanuts, salt
Raw milk! I know raw milk is a controversial item for many people; but before you jump on the anti-raw milk bandwagon, I would ask you to give it a try. Conventional milk is not something I would touch with my worst enemy's mouth, but raw milk is not something I would even consider remotely related to factory farmed milk. The amazing benefits of this food are something that deserve their own post, and so I will save that for another time. If you're curious if raw milk is available in your area, let me refer you to the Real Milk Campaign.
Olive oil (extra virgin, cold pressed)! Olive oil is full of monounsaturated fat, which is extremely beneficial to your health. I do not cook with olive oil, as it has a very low smoking point. Breaking down the oil through exposure to high heat will cause free radicals to form, which is very damaging to health. I use olive oil in pesto (which I do not cook, I simply pour over warm food), salads, dips, and spreads.
We of course cannot forget an assortment of fruits, vegetables, and these sorts of items, but the selection is always changing with the seasons. Fresh basil, fresh spinach, kale, onions, avocados, and red potatoes are personal favorites. I love bell peppers and tomatoes as well, but I use them sparingly due to cost. I also indulge in fuji apples, cara cara oranges, mangoes, and blueberries.
So, if you were to pop on by GFG's abode on an average day, what could you expect to find?
Almond milk! As you will see down list, I keep raw milk on hand. I only use raw milk for producing kefir, as it is costly. For normal use, such as mixing into oatmeal, I use almond milk. I've recently eliminated soy from my diet (except for an occasional tofu or fermented soy product) and almond milk is lighter in taste than hemp or hazelnut. I quite like Pacific Natural Foods Almond Milk.
Coconut oil! Food of the Gods, and multipurpose tool. Just a few examples of what you can do with coconut oil: frying, baking, blending into smoothies, as well as there being a whole smorgasbord of topical and beautifying uses as well. It is important that for maximum health benefit one selects unrefined and organic coconut oil. The brand I keep at home is Nature's Way EFA Gold, because it is readily available in my local health food store. However, other good brands I have seen recommended are Jarrow and Spectrum. I have also posted some great coconut oil recipes!
Farm fresh eggs! An egg is a beautiful thing! Packed full of protein, lutein, and essential amino acids, they deliver a powerful health boost in a tiny package. However, not all eggs are created equal. Factory farmed eggs from unhappy and unhealthy chickens are not just unethical, but they do not carry the same vitamin richness as an egg from a happy chicken that lives in a healthy environment. One should source their eggs locally, from a farm that raises the chickens on pasture. Locally, I go through The Princess Farmer.
Kefir! Kefir is an essential item to gastrointestinal health and well being. It is full of beneficial bacterias and vitamins and it is an extremely versatile food. Kefir tastes a lot like yoghurt, and can be similarly flavored with fruits, honey, and other sweeteners. I prefer to blend mine into a smoothie with berries, a banana, and some raw honey. There are commercial brands of kefir available, but nothing compares to making your own at home with raw milk. Kefir can also easily be made vegan-friendly, as it will happily grow in coconut milk! If you are interested in obtaining your own kefir starter, I recommend the KefirLady.
Kombucha! Kombucha is an amazing fermented beverage, that I am quite surprised is not widely consumed in America. There are commercial brands available for consumption (I'm a big fan of GTs Kombucha drinks), but their cost can turn many people off to the idea of regular use (usually about $3 for a bottle that contains two servings). However, take a look at this site for great instructions on how to home brew your own kombucha (it's surprisingly easy!)
Peanut Butter (all natural, organic)! Ahh, peanut butter. This is my drug of choice! I could seriously sit down with a jar and just eat it with a spoon. That said, the quality of peanut butter chosen is important. Many contain such ingredients as hydrogenated oils, loads of sugar, amongst other ickies. I really enjoy Maranatha Organic Crunchy Peanut Butter - ingredients list: peanuts, salt
Raw milk! I know raw milk is a controversial item for many people; but before you jump on the anti-raw milk bandwagon, I would ask you to give it a try. Conventional milk is not something I would touch with my worst enemy's mouth, but raw milk is not something I would even consider remotely related to factory farmed milk. The amazing benefits of this food are something that deserve their own post, and so I will save that for another time. If you're curious if raw milk is available in your area, let me refer you to the Real Milk Campaign.
Olive oil (extra virgin, cold pressed)! Olive oil is full of monounsaturated fat, which is extremely beneficial to your health. I do not cook with olive oil, as it has a very low smoking point. Breaking down the oil through exposure to high heat will cause free radicals to form, which is very damaging to health. I use olive oil in pesto (which I do not cook, I simply pour over warm food), salads, dips, and spreads.
We of course cannot forget an assortment of fruits, vegetables, and these sorts of items, but the selection is always changing with the seasons. Fresh basil, fresh spinach, kale, onions, avocados, and red potatoes are personal favorites. I love bell peppers and tomatoes as well, but I use them sparingly due to cost. I also indulge in fuji apples, cara cara oranges, mangoes, and blueberries.
Why would I want to write a blog?
The ultimate question one likely asks when embarking on the quest of blogdom is why?
Why would I want to write a blog?
Like the multitude of people this planet is populated with, I have an opinion. I have a voice. Whether or not anyone will hear this voice, and whether or not anyone will be interested in what this voice has to say once it's heard ... well, that will be for the reader to decide. However, I still find it worthwhile to convey these thoughts, and a blog seems like as worthy a place as any.
So, after careful consideration, I've decided to blog about something I feel passionate about. Something a lot of people feel passionate about, actually. And that something is food! Not just any food though, healthy, natural, whole foods - and the impact they have on the body, the mind, the community, and overall: on the planet.
I hope those of you that end up following this blog will feel free to contribute your thoughts and ideas, and I also hope that you will each come away from what I post here with a sense that you feel inspired to take your health into your hands and your community into your hearts. What you put on your plate every day really does have a worldwide impact.
Why would I want to write a blog?
Like the multitude of people this planet is populated with, I have an opinion. I have a voice. Whether or not anyone will hear this voice, and whether or not anyone will be interested in what this voice has to say once it's heard ... well, that will be for the reader to decide. However, I still find it worthwhile to convey these thoughts, and a blog seems like as worthy a place as any.
So, after careful consideration, I've decided to blog about something I feel passionate about. Something a lot of people feel passionate about, actually. And that something is food! Not just any food though, healthy, natural, whole foods - and the impact they have on the body, the mind, the community, and overall: on the planet.
I hope those of you that end up following this blog will feel free to contribute your thoughts and ideas, and I also hope that you will each come away from what I post here with a sense that you feel inspired to take your health into your hands and your community into your hearts. What you put on your plate every day really does have a worldwide impact.
Tuesday, April 26, 2011
Coconut Oil Recipes!
Coconut Sweet Potato Fries
These are one of my favorite snacks, or side dishes. The coconut flavor and sweet potato blend really well. My husband - a verified picky eater! - as well as my very choosy toddler are both big fans of these. It tastes sweet enough to be a dessert, but this dish is full of vitamin A and medium chain fatty acids - both essential to your well being.
1 medium sweet potato (yam) per person
Unrefined, extra virgin coconut oil
I prefer to bake the sweet potatoes before frying them, this allows for a shorter frying time, while still ensuring that the fries are cooked all the way through.
1. Heat the oven to 375, and place the potatoes directly on the rack for about 40 minutes.
2. About 2 minutes before the potatoes are done cooking in the oven, take 1 tbsp of coconut oil for each potato, and heat in a large skillet, on medium.
3. Take the potatoes out, remove the skins, and cut into wedges, or thinner strips for fries.
4. Fry in the coconut oil, turning often, you can crank the heat up to get a little sizzle going if needed.
5. Fries are done when they've reached your desired crispiness!
Chocolate Coconut Pudding
This is an amazing and healthy dessert item, that can actually make a very energizing and vitamin packed breakfast as well. I had a similar item in a local vegetarian restaurant, and became obsessed with replicating it at home. I browsed the internet for recipes, and ended up blending a couple of them until I came up with one that satisfied me. This recipe serves 4.
1 avocado
2 tbsp raw honey
2 tsp vanilla
3 tbsp unrefined, extra virgin coconut oil
5 tbsp raw cacao
Combine all ingredients and blend in a blender until smooth. Try it topped with strawberries and/or blueberries, or chopped nuts. Tastes best chilled.
These are one of my favorite snacks, or side dishes. The coconut flavor and sweet potato blend really well. My husband - a verified picky eater! - as well as my very choosy toddler are both big fans of these. It tastes sweet enough to be a dessert, but this dish is full of vitamin A and medium chain fatty acids - both essential to your well being.
1 medium sweet potato (yam) per person
Unrefined, extra virgin coconut oil
I prefer to bake the sweet potatoes before frying them, this allows for a shorter frying time, while still ensuring that the fries are cooked all the way through.
1. Heat the oven to 375, and place the potatoes directly on the rack for about 40 minutes.
2. About 2 minutes before the potatoes are done cooking in the oven, take 1 tbsp of coconut oil for each potato, and heat in a large skillet, on medium.
3. Take the potatoes out, remove the skins, and cut into wedges, or thinner strips for fries.
4. Fry in the coconut oil, turning often, you can crank the heat up to get a little sizzle going if needed.
5. Fries are done when they've reached your desired crispiness!
Chocolate Coconut Pudding
This is an amazing and healthy dessert item, that can actually make a very energizing and vitamin packed breakfast as well. I had a similar item in a local vegetarian restaurant, and became obsessed with replicating it at home. I browsed the internet for recipes, and ended up blending a couple of them until I came up with one that satisfied me. This recipe serves 4.
1 avocado
2 tbsp raw honey
2 tsp vanilla
3 tbsp unrefined, extra virgin coconut oil
5 tbsp raw cacao
Combine all ingredients and blend in a blender until smooth. Try it topped with strawberries and/or blueberries, or chopped nuts. Tastes best chilled.
Subscribe to:
Posts (Atom)