Spaghetti Squash with Meat Sauce

 

One of the greatest things about living a Paleo lifestyle, besides the obvious health benefits, is the opportunity it has afforded me to try new, delicious foods that I otherwise would have shied away from.  Before going Paleo, my family had never tried many of the foods we now enjoy, like plantains, liver, bone broth, and grass fed beef.  I literally felt like I had tapped into a virtual culinary goldmine once I discovered all the foods we had been missing out on.  The squash family was one of most grossly underused and under appreciated vegetables in our house.  We rarely ate squash and if we did, it was the most generic of them all, zucchini.  We now have acorn, butternut, delicata, and spaghetti squashes on a regular basis and I am in love with these gems!

Spaghetti squash had never really excited me before I ditched the grains.  When you are eating gluten filled pasta dishes, you're not usually on the hunt for a substitute.  It's been almost two years since my family and I adopted the Paleo lifestyle, and I am perfectly content without breads, pastas, and the like.  I got over those cravings fairly quickly, and now can honestly say I rarely, if ever think about having any carb type foods.  BUT, my husband likes his pastas, breads, and pancakes, so I decided it was high time to give spaghetti squash a whirl.  Plus, since my boys usually eat my world famous meat sauce on top of Portobello mushrooms, I knew they would appreciate a more noodle like vessel on which to enjoy it.  And I'm not gonna lie, the thought of having "spaghetti" sounded pretty darn good to me too.

Sometimes trying to recreate popular foods using a healthier alternative, like trying to sub squash for pasta, can fail epically.  Other times, like making coconut flour pancakes, or almond flour pizza crust, the alternatives actually far surpass their gluten laden counterparts in both taste and texture.  Now I'm not going to sit here and tell you that spaghetti squash is exactly like pasta.  Obviously it's not.  But it vastly exceeded my expectations.  I am not only absolutely in love with it, but once again found myself asking the question, "how did I live so long without trying this??"

I cut the squash in half and roasted it for about 45 minutes.  When it cooled slightly, I scraped the inside with a fork, and low and behold, I had noodles!  I tossed mine with some grass fed butter, and a generous amount of s & p and got ready to try a bite.  If I was going on looks alone, I was sure to be utterly disappointed.  The "noodles" looked bland, and their almost translucent color made them appear watery.  To my surprise, the result was quite the opposite.  One bite and I knew this was going to open up a whole new dimension to our meals.  Immediately my mind wandered to shrimp scampi, chicken fettuccini, and hubby's favorite; carbonara.  The squash was delicious just as it was, simply dressed with butter and salt and pepper, and was about to be made even better with the addition of my rockin' meat sauce. 

 

 
I was going to score some major points tonight, once my carb loving hubby had a taste of this masterpiece!  My boys, 5 and 2, were also very pleased with dinner tonight. My oldest has been eating Paleo since he was about 3 and 1/2, so he vaguely remembers pasta.  The only time he's even asked about pasta was recently when a friend at school told him their favorite dish was mac and cheese and he wanted to know if he had ever had it.  My youngest has never had grains, so he had nothing to compare this dish too, and he loves a good tomato sauce, so needless to say he was thrilled with his "spaghetti" and kept asking for "mo, mo."

 

 

 

 

 

Chock another one up to good 'ol Paleo for introducing me to a food I otherwise probably would have died without ever trying.  Coming from a recovering picky eater, this is huge.  I am genuinely excited and eternally grateful for the veritable smorgasbord of new flavors and foods that Paleo has exposed me to.  Question is, what new food is next?

 

Spaghetti Squash with Meat Sauce

Ingredients:

1 medium spaghetti squash, cut in half lengthwise
1 lb bulk Italian sausage
1 bell pepper, chopped ( I used yellow, but red or orange would work too!)
1 zucchini, chopped
1 yellow onion, diced
4 garlic cloves, minced
1 (14.5 0z) can of tomato sauce
1 (14.5 0z) can of crushed tomatoes
2 Tbs tomato paste
1 1/2 tsp dried oregano
1 1/2 tsp dried basil
1/2 tsp garlic powder
1/2 tsp dried thyme
1/4 tsp red pepper flakes
1 bay leaf
salt and pepper to taste
1/4 c fresh basil, finely chopped
1/4 c fresh Italian parsley, finely chopped
1 Tbs extra virgin olive oil, plus more for brushing squash
2 Tbs fat of choice (bacon, olive oil, ghee...  I used bacon fat)
butter (optional)

Instructions

For the squash:

Preheat oven to 375.

Cut the squash in half lengthwise with a sharp knife. I like to go all the way around on both sides, leaving the stem for last.

 Scoop out and discard the seeds (a measuring spoon with a sharp edge on it works well!)  You can also roast the seeds like pumpkin seeds if you wish.

Brush halves with olive oil, and sprinkle with salt and pepper.

Place cut side down on a roasting pan or baking sheet.

Roast for about 45 to 50 minutes, or until a easily pierced with a fork.

Remove squash from the oven and allow it to cool until it can be handled, about 4-5 minutes.   Scrape the flesh from the squash into "noodles" with a fork and place in a bowl.  If some of the strands clump together, simply separate them with your hands.

Season squash noodles with butter and a bit more salt and pepper, if desired.  Top with meat sauce and dig in!

For the meat sauce:

Brown sausage in a cast iron skillet until browned and cooked through.  Set aside.

Add 2 Tbs of fat back into skillet and set to medium heat.  Add onions, peppers, zucchini, and garlic, and cook until softened. 

Add tomato sauce, crushed tomatoes, tomato paste, dried seasonings, bay leaf, and salt and pepper, and bring to a boil.  Reduce heat to low and allow to simmer for 20-30 minutes, stirring occasionally. 

When sauce is finished cooking, turn off heat, remove bay leaf, and add fresh basil and parsley, cooked sausage and 1 Tbs extra virgin olive oil. Taste for seasoning, and add more salt & pepper if needed.  Mix well and pour this delicious sauce over spaghetti squash noodles or anything else your little heart desires!

 

Spicy Poblano Burgers

 

 

Turkey burgers?!?  Say what?  Before all you burger purists out there in cyberspace start to persecute me, let the record show we are normally beef burger loyalists.  This burger blasphemy came about because my mama was visiting and she doesn't eat red meat (gasp)!  Now, I am usually not a huge fan of turkey burgers because they have very little fat, which translates to lack of flavor and juiciness.  The key to making a delectable turkey burger worthy of winning a place in your dinner rotation rests on a few things. 

First off, you don't want to overwork the meat or overcook the patties.  Second, you have to impart as much flavor as possible into those patties before cooking.  It also helps to prepare the patties at least a few hours in advance, to not only let the patties set up nicely, but to allow the flavors to fully penetrate the meat.

 

It's no secret that my family and I are big fans of Mexican cuisine.  I could probably eat it everyday without tiring of it.  So when I was faced with the task of making turkey burgers that wouldn't incite sighs and complaints from my beef loving spouse, I knew I had to add a spicy, southwest flair to them. 

I picked up beautiful, plump poblano peppers at the Farmer's Market this week and knew instantly I would be roasting those beauties and adorning my burgers with these flavorful peppers.  Roasted poblanos add a wonderful depth of flavor to these burgers, and complement all the southwest flavors perfectly.  Topped with avocado, and served with my Spicy Southwest Slaw, this is a seriously scrumptious dinner, and while it will never replace a juicy beef burger, it definitely deserves a repeat performance at our dinner table.

 

 

My family follows the Paleo lifestyle, which means we don't consume grains, so our burgers are served in a lettuce wrap, or simply eaten with a knife and fork.  If you are craving some kind of bread, this recipe for Paleo hamburger buns looks divine, but I have yet to try it. If you do make these, leave me a comment and let me know how they turned out! And if you follow a Paleo diet, but include dairy, these Oopsie rolls are easy and delicious.  Surprisingly enough, my husband misses bread more than my two boys.  I find that I don't even crave it anymore, although I do enjoy Paleo baked goods, 'cause sometimes you just need something "bready"!

Spicy Poblano Turkey Burgers

1 lb ground turkey meat
4 roasted poblano peppers
1/4 red onion, diced
3 Tbs cilantro, chopped
1 tsp cumin
1/2 tsp red pepper flakes
1/2 tsp chili powder
1/2 tsp garlic powder
salt and pepper to taste

Optional, but highly recommended add-ons:

avocado or guacamole
lettuce
tomato
sliced red onion
chipotle mayo

Instructions:

For the peppers:

There are a couple different ways to roast poblano peppers.  In the oven, turn your broiler to high.  Place whole pepper on a baking sheet and roast for about 10-15, turning the pepper every few minutes, until the whole thing is blistered. 

On the stovetop, place pepper directly on a burner set to medium.  Turn frequently, until the entire skin of the pepper is blackened and blistered.

Whichever method you choose, the next step is the same.  After the pepper is roasted, place it in a paper bag and fold down the top.  This allows the hot pepper to steam, and makes removing the skin a breeze.  Once the pepper has cooled in the bag, remove it and rub off the skin with your fingers or a paper towel.  It should come off effortlessly.

Cut off the stem and remove the ribs and seeds.  Cut in half or put the whole darn thing on top of your burger!

For the burger:

Put ground turkey in a large bowl and add chopped red onion, cilantro, and all the seasonings.

Form 4 patties, taking care not to overwork the meat.

Cover and place in refrigerator for at least an hour, all day if you can manage it!

Preheat a grill pan on medium-high.  I rubbed a little bacon fat on mine, to prevent sticking because bacon fat rules!  Cook patties 4-5 minutes per side, or until browned and cooked through.

Top with roasted poblano peppers, and any other add-ons you desire!  I used lettuce, heirloom tomatoes, and guacamole on mine, hubby added a slice of pepperjack cheese (cause he's a Paleo rebel like that)!

Serve alongside a hefty side of my Spicy Southwest Slaw and I promise you'll be a turkey burger convert like us!

Spicy Southwest Slaw

 

Mexican food is one of my family's favorite cuisines.  Problem is, I often find myself struggling with what veggies to pair with it.  I mean let's be honest, no one wants tacos and brussel sprouts.  And as much veggies as we pile on our tacos, burritos, and fajitas, our plates aren't complete without a hefty side of produce.  So, like most things in life, this spicy slaw was born out of necessity.  Now, let's clear one thing up right now, I am NOT a fan of gloppy, sweet, heavily mayo-ed coleslaw.  This slaw however, is not at all reminiscent of the old, outdated slaw you're familiar with.  It is bright, spicy, and super fresh.

It is the perfect accompaniment to any Mexican cuisine, as well as a wonderful topping for tacos and burritos.  It has the perfect amount of heat from the jalapenos and cayenne pepper.  For my boys, who are not as fond of spicy foods as my husband and I, I set aside a small amount of slaw and leave out the jalapenos. 

I love this dish.  I singlehandedly finished off a bowl the size of a trough just as I was writing this.  It is even better the next day, allowing for all the delicious southwest flavors of the dressing to fully permeate the veggies.  Even though our lazy summer days have been replaced with hectic school schedules, the weather is still warm, and perfect for this crisp, crunchy, cool slaw.  This is definitely one of my favorite side dishes, and I must remember to double or triple this recipe to ensure I have leftovers next time!

 

Cook's note:  After completing this recipe, it dawned on me that I should have used radishes in this slaw as well.  Their crunchy, spicy, bite would complement all the flavors in this slaw and I will definitely include them the next time I make this, and I urge you to do the same!  So even though I did not use them when I made this, I did add them to the ingredient list.

 

 
Spicy Southwest Slaw

3 cups red or green cabbage, finely shredded
1 red bell pepper, diced
1 carrot, shredded
1 jalapeno pepper, finely minced (use 2 for additional heat, omit for kiddos)
1 red onion, diced
3 radishes, chopped
3 Tbs chopped cilantro

Dressing

1/2 c extra virgin olive oil
3 Tbs apple cider vinegar
1 Tbs honey
1/2 - 1 tsp cayenne pepper (depending on how hot you like it)
1/2 tsp cumin
juice of 1/2 a lime
salt and pepper to taste

Mix all veggies together in large bowl.
Whisk dressing ingredients together.
*This makes quite a bit of dressing. I prefer to add about half the dressing, and then add more as needed.  A good rule of thumb, you can always add, but you can't take away :)
Add desired amount of dressing to slaw and mix well to combine.
Cover and refrigerate for at least an hour to allow flavors to meld.
Enjoy!

Fried Plantains

Don't these look like little Chewbacca faces?  Once I pointed this out to my five year old Star Wars fanatic, these became his most requested dessert, which I can't complain about because these little beauties are a healthy treat anytime of the day.  Plantains are a big fruit that resemble a banana. Plantains are lower in sugar, and higher in starch than their popular cousins, making them a perfect Paleo snack.  

On the left, an unripe green plantain, on the right,  a near-death one! 

Plantains are very popular in Africa and Latin America, often referred to as the pasta and potatoes of the Caribbean. Plantains are considered a fruit, but often treated and regarded as a vegetable.  They are usually fried or baked and can be enjoyed at every stage of ripeness, from green and unblemished, to completely black.  In it's green stage, plantains are bland, starchy, and firm in texture, lending themselves well to savory dishes.  As the plantain evolves and turns black, it develops a much sweeter flavor and a slightly more banana-y aroma yet still remains quite firm.  In this fully ripened state they are well suited for recipes that benefit from a hint of sweetness, such as pancakes.  Plantains are highly nutritious and are:

• good source of potassium and vitamins A & C
• high in fiber
• rich source of B complex vitamins, particularly high in B-6
• fairly high in minerals including magnesium, iron, and phosphorus

 

 

When people ask me about our Paleo lifestyle, one thing I  notice is most people tend to clump low-carb and Paleo together.  This is a common misconception.  As I like to tell people, "Paleo isn't low carb, it's low crap."  As a family, we love our starchy tubers, root veggies, and pretty much every piece of fruit known to man.  Our bodies need carbohydrates to function properly, and if you are an active person, engaging in regular physical activity, up'ing your carb intake is absolutely essential.  It is also imperative that children receive enough healthy carbs.  Of course, the type of carbohydrates you consume is of utmost importance.  We steer clear of simple carbs, and spend our time enjoying complex carbohydrates at every meal.  I could write a whole post about the low carb craze, and how it can sabotage an athlete's performance faster than any other dietary choice, but for the sake of this article, I'll keep it short and concise. 




Carbohydrates are an essential nutrient, providing the body with energy, both short and long term. In large, stamina, endurance, and power, are completely dependent on adequate glycogen stores, and the only way to provide muscles with glycogen is to supply the body with carbs. Muscles have about a three hour glycogen store, and without constantly replenishing them, you experience glycogen depletion, and athletic performance suffers greatly, as well induces symptoms including fatigue and decreased cognitive ability.  Carbohydrates also:

• are necessary for brain function
• supply the body with vitamins and minerals
• provide the body with fiber

 

 

I have to admit, before adopting the Paleo lifestyle, I had never touched a plantain.  As far as I was concerned, they were just funky looking bananas that I had no idea what to do with.  My first run in with a plantain, came in the way of crackers and called for really green plantains.  I fell in love with them from the very first bite, (due mostly to the fact that I hadn't enjoyed a crunchy cracker in over a year), but I loved them nonetheless.  After my first successful attempt, I began utilizing plantains in all sorts of recipes, from pancakes to brownies, and was intrigued with how versatile they were. 






At this point, your whole house will be enveloped in the sweet, fragrant aroma of fried plantains!

Plantains are a jack-of-all trades and I couldn't believe it had taken me 30 some odd years to discover them.  One of the many remarkable things I've learned since adopting a real food lifestyle, is the discovery of a whole new world of food that I never knew existed.  I find myself venturing away from the mundane, predictable veggies, and going down the road less travelled as far as produce is concerned.  Veggies I once avoided out of sheer ignorance, I now find myself not only trying, but loving as well.  The overlooked, the shunned, the outcasts.  Rutabagas, turnips, parsnips, beets, and plantains, have all found a safe haven of acceptance on our plates.



All covered in cinnamon-coconut sugary goodness!

Plantains are undoubtedly good in a variety of recipes, but sometimes simplicity rules.  My all time favorite way to enjoy plantains are simply baked or fried.  No frills, no bells and whistles.  I enjoy making tostones, a classic Latin American dish which uses green plantains, fries them twice, and then are sprinkled with salt.  But the most popular version, in my house at least, is using ripe plantains, fried in nourishing coconut oil, and sprinkled with coconut sugar and cinnamon.  Prepared this way they really satisfy a sweet tooth and make for a nutritious post-workout snack or dessert.

So next time you're perusing the produce section, pick up a few plantains and give them a try.  I promise you won't be disappointed!

Fried Plantains

1 fully ripe plantain, black, or yellow with black spots
3 Tbsp extra virgin coconut oil, or enough to cover bottom of pan
2 Tbsp coconut sugar
1/4 tsp cinnamon

Mix coconut sugar and cinnamon in small bowl and set aside.


Prepare plantain by cutting off both ends.  Score the plantain on two or three sides, then peel off skin.  Slice into 1/4" -1/2" rounds. 

Heat oil in small sauté pan over medium heat.  Place slices in hot oil and fry for 1-2 minutes on each side until golden brown, taking care not to burn.  If it seems like they are cooking to quickly, turn heat down to medium-low.

Remove from heat to a paper towel lined plate and immediately sprinkle on cinnamon-sugar mixture.  Allow to cool slightly (or dive right in and suffer the consequences!)and enjoy!

Raw Strawberry Kefir

Kefir: A Mystical, Potent Probiotic Drink

 

Keefer. Ka-fear. No matter how you pronounce it, this stuff packs a powerful probiotic punch.  Kefir is a fermented milk product rich in enzymes and probiotics,  that originated in the Caucasus Mountains.  The name Kefir is thought to originate from the Turkish word "Keif" meaning "good feeling", or "pleasure", for the effect that drinking Kefir has on the body. It was once considered a gift from the gods due to its plentiful health-promoting properties.


Kefir can best be described as a liquid, effervescent yogurt, with a distinct tangy, mildly sweet flavor. Due to its unique taste and reputation as a longevity elixir, Kefir is seeing a surge in popularity.
Most of us are aware of the benefits of probiotics, those friendly little bacteria that help keep our gut healthy and happy.  Years of eating processed food, a diet high in sugar, pesticide and chlorine exposure, and taking antibiotics, all contribute to a compromised gut flora.  Probiotics fight off the "bad bugs" that make us sick, therefore boosting immunity.  Other benefits of  Kefir include:

• Strengthens and cleanses the digestive system
• Aids in weight loss
• High in calcium, potassium, biotin, and Vitamins A, C, K, D, and B-12
• Regulates metabolism and cholesterol
• Helps controls blood sugar levels and blood pressure
• Strengthens and smooths hair and skin, relieving disorders like acne and eczema
• Helps relieve symptoms of IBS, leaky gut, ulcers, and constipation
• Tolerated well even by those suffering from lactose intolerance, due to the presence of the enzyme lactase
• Helps relieve conditions affected by poor gut flora including ADD and allergies
• Contains high levels of tryptophan, an amino acid which has a soothing effect on the nervous system, helping with sleep disorders, anxiety, and depression
• Improves kidney and liver function
• Has antibacterial and anti-tumor properties; a recent study in the journal "Cancer Management and Research", showed that Kefir effectively prohibited the growth of malignant T-cells

Take a stroll through any supplement aisle, and you will see shelves littered with probiotic supplements.  While you can choose to get your probiotics in pill form, experts agree that it is best to obtain any nutrient through whole food consumption.  The reason for this is simple.  Our bodies recognize real, whole foods, and can use them easily and readily, also known as being bio-available.  When we take supplements in pill form, basically we are introducing a foreign, synthetic version of these nutrients and our bodies simply don't know what to do with them, and therefore most of the supplements we take pass through our system unused. 

It's clear to see the abundant benefits of the almighty Kefir.   Problem is, most of the Kefir you find in stores is made with pasteurized, denatured milk, and the flavored stuff is also loaded with sugar and additives.

The composition of pasteurized milk differs significantly from that of raw milk from pastured cows.  You can read my post about the benefits of raw milk and the detriments of  pasteurized milk here. Raw milk is a completely balanced live food, teeming with, yep you guessed it, billions of probiotics!  It also contains all 20 amino acids and  high levels of CLA (conjugated linoleic acid), an intriguing fatty acid.  It contains both water and fat soluble vitamins, a broad range of minerals, and 60 functional enzymes, which aid in everything from better digestion, to protection from pathogens. 

Pasteurized milk on the other hand, is a processed food that contains additives, preservatives, antibiotics, has no beneficial bacteria, houses high levels of pus and mucus, and a host of other not so pleasant ingredients. 


Making your own Kefir is easy and cost effective and I will cover that in another post.  The next best thing if you don't have your own Kefir grains is store bought Kefir made with raw milk.  I love the Organic Pastures line, and their Kefir is delicious and nutritious.  Problem is, my kids aren't in love with plain Kefir.  They will drink it, but it's not their favorite, and I don't like forcing my kids to choke down stuff they aren't thrilled about, especially since Kefir is something they have everyday.   The solution?  Make flavored Kefir at home!  I have to tell you, this hardly qualifies as a recipe, but I've had several people ask me how I make my flavored Kefir so I thought it was worth doing a post about.  The fun thing is you can mix and match the fruit to your liking, taking cues from the store bought flavors if you wish.  We usually do plain strawberry or a mixed berry concoction.  Other flavors we have tried and like are; strawberry-banana, strawberry-peach, and blueberry.

As with all things made in your own kitchen, you have full control over the ingredients that go into your food.  Making flavored Kefir at home means I get to use healing raw honey, real vanilla, and fresh, organic fruit, plus the added bonus of customizing the flavors to our individual preferences.

Oh and just so you know, it's pronounced "kuh-feer".  Just don't blame me if people look at you crazy when you pronounce it this way :)

Raw Strawberry Kefir

1/2 cup raw milk Kefir
1 cup organic strawberries, or other combination of fruit
1-2 Tbs raw honey
1/2 tsp vanilla (optional, but delicious)
ice

Place all ingredients into a high powered blender, such as a Vitamix.

Blend until smooth.

Drink and feel the power of the Kefir!

Got Raw Milk?

Raw Milk: Nature's Perfect Food

 

Why drink raw milk?  Before I answer that, let me give you a little background on my family and how we came to love and advocate the use of raw dairy products.  My family has underwent several crucial dietary changes in the last few years.  We ditched grains, vegetable oils, refined sugars, and all processed foods.  Among these life changing nutritional choices we've made, one of the most impactful has to be our switch to raw dairy products.  As far as milk goes, my family has definitely rode the dairy roller coaster.  We've drank everything from whole, skim, to 2%, and  organic.  After the birth of my boys, I made the switch to organic milk, thinking I was doing my family a great service by providing them with a superior product.  It wasn't until we began our real food journey and embraced a traditional foods diet did I learn how misguided I had been. 

When I first was introduced to raw milk I admit I had mixed feelings.  I was convinced of it's many health benefits, but I was also a little weary of consuming unpasteurized milk.  Let's be honest, we have been taught that milk has to be pasteurized in order to kill off any pathogens that might be living in it.  Did I really trust this stuff enough to feed it to my young children?  This was uncharted territory for me.  Untested waters.  I was truly living on the edge.  Or was I?  It is true that milk contains harmful pathogens  It is also true that these bacteria can make you very sick.  But these are the things found in pasteurized milk produced from cows housed in unsanitary CAFO's, or concentrated animal factory operations. Also known as every jug of pasteurized milk crowding the shelves of every supermarket in this country. This milk has to be pasteurized in order to kill off these bad bugs which have been shown to be present in almost every jug of milk that makes it into your cereal bowl. 

The reason pasteurized milk is so contaminated is a combination of the filthy living conditions of the animals and the feed they are given.  Cows are fed an array of disturbing things they are not designed to eat.  These "foods" include same species meat,(yes animal feed can legally contain rendered cow parts, which is where mad cow disease originated from), road kill, euthanized cats and dogs, GMO soy, cottonseed and other grains, manure and other animal waste, plastic pellets instead of plant roughage, and rendered feather, hooves, blood, and intestines can also be found in feed allowed under the catch-all phrase "animal protein products."  Can they survive on a diet as disgusting as this?  Sure, but are they thriving?  Of course not.  Much like a person living on a diet of highly processed food suffers from obesity, diabetes, and other health related diseases.  The need for antibiotics is high with these animals because their living conditions and feed makes them especially susceptible to disease.  In addition to the foul feed they are given, cows living in CAFO's have zero access to pasture, stand in piles of manure all day, and are housed in concrete and steel environments. Consequently cows living in these conditions and eating this type of feed have very short life spans.  You can watch a video documenting the filthy living conditions of CAFO cows here.

It is no surprise the composition of the milk coming from cows in these conditions differs significantly from that of raw milk from grass fed cows.  These foods may share the same name "milk", but that is where their similarities end.  So what exactly is pasteurized milk?



Pasteurized milk  is a chemically processed food that contains additives, preservatives, antibiotics, alarming levels of pus and mucus, is devoid of enzymes (which is why it causes so many digestive issues), has zero CLA values, contains no beneficial bacteria, and this despicable list goes on and on.  It is not only pasteurized, but irradiated and homogenized as well.  Pasteurization is a treatment that enhances the flavor and preserves already bad tasting milk.  Basically, the milk you buy in the store is putrid from the start and has to undergo pasteurization to make it suitable to drink!  It has been so heavily processed to the point that the milk turns blue.  Have you ever noticed a blue tinge to milk, especially non-fat?  To rectify this, large amounts of dolomite are added to return the milk to it's appealing creamy white color.  Pasteurized milk also undergoes a process called irradiation, which exposes the milk to destructive light such as high intensity ultraviolet or radioactive contamination.  And just to add insult to injury, pasteurized milk finally gets homogenized.  Homogenization is just a fancy term for subjecting the milk fat to high pressure that forces the fat molecules to rupture and turn rancid.  It is this process that keeps the cream from separating from the milk so that it will not sour and to keep the milk looking even.  Whew!  Sounds more like a chemistry experiment that the health beverage the dairy conglomerates want us to believe!

While there is a myriad of detriments associated with consuming pasteurized milk, one of the most alarming was my findings on the so-called Vitamin A and D that all pasteurized milk is enriched with.  I warn you, it is not at all what you think it is.  The vitamins added to milk actually "contains vitamin A palmitate, Vitamin D.sub.3 resin, ester gum and/or brominated vegetable oil, corn oil, polysorbate 80, and triglycerol monooleate. The preparation is added to the milk product any time during processing and remains dispersed in the milk phase during centrifugal separation. The preparation is concentrated, resists oxidation, and does not require refrigeration." Philip F. Dressel; Larry D. Ellis; Cornelis A. Van Deuketom. Vitamin A and D additive for milk products.  US Patent No.5480661, May 23, 1994. 

Say what?  You mean to tell me it's not simply Vitamin A and D?  And if you skimmed over that citation at the end, I obtained this information from the actual US Patent for "Vitamin A and D additive for milk products!"  I find it appalling and frightening that the FDA is allowed to blatantly lie to the American people.  We deserve to be told the truth about the foods we put into our bodies.  Problem is, the big corporations know that if we are made privy to all of their dirty little secrets, they would lose a lot of business.  Our dollars would be spent elsewhere, on products that provide the health benefits we desire. Armed with the disgusting truth about pasteurized milk, my family made the switch to raw dairy and have never looked back. 

Okay, so pasteurized milk is a denatured, filthy product.  We get that.  But what is so special about raw milk?

Raw milk is a completely balanced live food, in fact, you could live on it exclusively if you had to.  It is important to note that only raw milk from pastured, grass-fed cows is safe to consume.   Raw milk from cows living in CAFO's should never be consumed.   Drinking raw milk has been shown to:

• boost the immune system
• reduce asthma symptoms
• support better growth and stronger teeth
• provide better bone structure and better organ development
• offer better nutrient assimilation
• aid in weight loss
• promote full digestion

When you think about it, all mammals, including us humans , have survived because raw milk contains multiple, bioactive components that reduce pathogens while at the same time strengthening the immune system of the infant.  Nature has provided this in every form of raw milk, from breast milk to cow's milk to protect babies vulnerable digestive systems from the onslaught of bad bacteria that is out there.  Raw milk, in every form, literally is Nature's perfect food, otherwise how would an infant be able to survive solely on it?

Raw milk is made up of several important parts. 

Proteins:
Raw milk contains all 20 standard amino acids, which saves our bodies the work of having to convert any to usable form.  This means they are bio-available, our body can use them easily and readily.  The immunoglobulins in milk are an extremely complex class of proteins also known as antibodies.  These provide resistance to many viruses, bacterial toxins, and are responsible for reducing the severity of asthma symptoms.

Fats:
About two thirds of the fat in whole raw milk is saturated fat.  If you haven't yet jumped on the saturated fat bandwagon, you can read my post about the benefits of them here.  Saturated fats play an integral role in every function of our body.  One of the fatty acids prevalent in raw milk from grass fed cows is CLA, or conjugated linoleic acid.  CLA, known as the fat-burning fat, has been shown to preform a number of amazing feats such as, raising metabolism, boosting muscle growth, reducing resistance to insulin, strengthening the immune system, lowering food allergies,  helping to remove abdominal fat, and offer protection from cancer! Pretty impressive stuff if you ask me.

Vitamins:
Whole raw milk  contains both water and fat soluble vitamins.  No enriching necessary.  It truly is a complete food.   It is particularly rich in the fat soluble vitamins A, K, and E.   Raw milk contains up to 50% more vitamin E than pasteurized milk.  Raw milk is also rich in water-soluble vitamins like vitamin C and B-complex vitamins.   Vitamin C is non-existent in pasteurized milk, yet occurs naturally in fresh, raw milk.   Vitamins, like enzymes, are extremely fragile and are easily destroyed by heat.  Consequently,  pasteurized milk must be fortified with vitamins; synthetic, laboratory formulated, chemical laden versions of naturally occurring vitamins.   Synthetic vitamins are in large, not recognized by our bodies, and therefore are not assimilated into the bloodstream like their natural counterparts.  In addition to this, as you learned earlier, the vitamins added to pasteurized milk are not what they appear to be.


Minerals:
Raw milk contains a wide array of minerals ranging from calcium to phosphorus as well as many trace elements.  Minerals are interesting molecules, they must be combined in specific conjunctions in order for them to properly function.  For example, calcium needs a specific ratio of phosphorus and magnesium in order for our bodies to utilize it.  The minerals present in raw milk are in perfect balance.


Enzymes:
Raw milk contains 60 functional enzymes, all of which perform an assortment of jobs in our bodies, ranging from aiding in better digestion to destroying harmful pathogens.  Some of these enzymes are inherent in raw milk and some come from the beneficial bacteria present in the milk.  It is these enzymes that help our body digest and break down the fats and sugars present in milk and help to better metabolize its nutrients as well.  When we eat food that contains enzymes devoted to its own digestion, it means less work for our pancreas.  These enzymes, namely amylase and lactate, are the reason raw milk is usually tolerated by most people, whereas pasteurized milk which is devoid of enzymes, causes so many reactions in people with food intolerance's.  Another important enzyme, lacto-peroxidase, houses anti-microbial properties, and uses small amounts of free radicals to seek out and destroy harmful pathogens.  Enzymes are very delicate and heat sensitive, which is why they are not present in pasteurized milk.

Probiotics:
Raw milk is a living food and abundant in beneficial bacteria.  Probiotics have a built in protective system that keep pathogens at bay all while strengthening the immune system, building and maintaining a healthy gut flora, and ensuring assimilation of nutrients.  As beneficial bacteria proliferates in raw milk, the digestibility of vitamins, minerals, and enzymes all increase.  I mentioned the enzyme lacto-peroxidase above, and it is worth mentioning again.  This particular enzyme is so anti-microbial that the FDA has approved it's use in combating E. Coli contamination in the meat industry!  So powerful is the anti-microbial system in raw milk that when large quantities of pathogens are added to it, their numbers diminish over time and eventually disappear!  For these very reasons, (contrary to what Big Dairy will have you believe) the risk of illness from consuming fresh, raw milk from grass fed cows is very low, especially compared to other foods- amounting to only one percent of all food borne illnesses.  A recent government study showed that deli meats were ten times more likely to cause food borne illness that raw dairy products. 


It is clear to see that raw milk trumps pasteurized milk on every possible level, from nutrition, to production practices and safety.  I hope I have compelled you to discover the amazing benefits of raw milk for yourself!



 

Strawberry- Nectarine Sorbet

 

Dairy-free, refined sugar-free, Paleo friendly

  

There are countless reasons to love summer.  Warm days, long nights, beach trips, and camp outs.  As a real food lover, I look forward to summer all year long, knowing that I will be able to enjoy the bounty of fresh fruit this season has to offer. Peaches, watermelon, cantaloupe, and cherries, they are all ripe for the picking in these hot, sultry months.

Although I am a long way off from my dream of growing all our own fruits and veggies, I am fortunate to have a nectarine tree in our backyard.  Ever since I noticed the teeny, tiny, fuzzy fruit starting to grow I had stalked that tree, impatiently waiting to sink my teeth into that first sweet, juicy bite.  Everyday my boys and I would go out in the yard and give those guys a good feel.  The wait seemed excruciatingly long, those beauties retaining their firmness, not yet willing to succumb to the ravenous mouths of babes.  After what seemed like an eternity, we went out into the yard one morning, ready to dole out our customary squeeze and that's when the magic happened.  My finger sank ever so gently into the flesh of the fruit, leaving a shallow indentation.  I knew our wait was over.  The boys and I enjoyed an afternoon of picking fruit and then we got to reap the rewards of our efforts.  Like most organically grown fruit, these nectarines were small, a far cry from the enormous ones that fill the bins at the supermarket.  But the taste, oh the sweet, sweet taste.  These little gems were so fragrant, the whole kitchen smelled of this gorgeous stone fruit.  Between the boys and I, we must have polished off at least 15 of those puppies that day.

After our bellies were full and I had cleaned all the sticky remnants off my monsters, I looked at our impressive harvest and realized we had way more nectarines than we could ever eat.   I racked my brain trying to figure out how in the world I was going to use this much fruit. I knew some would go directly into my dehydrator to transform into dried nectarines.  But this was more than my dehydrator could handle.  I needed another option.  There was always nectarine salsa, but I'm not a big fan and besides, there was no way my family would ever be able to consume that much salsa.  Did I mention yet we had a lot of fruit?  Enough to fill six or seven fruit baskets and this was just our first harvest.  Our tree still had plenty of fruit to bear, enough to provide us weeks of stone fruit goodness.

 

As I said before, summer is a glorious season.  While it's probably safe to say that most people adore summer, no one enjoys it more than little ones.  It truly is the season of childhood, a time where dreams are big, worries small, and the only time that three short months can feel like a lifetime.  And there is nothing kids love more on a hot summer day than a cool, refreshing treat.  Ah yes, nectarine sorbet.  That was the answer to my seemingly endless pile of fruit. 

Only one problem, I hadn't attempted to make sorbet since my family and I adopted the Paleo lifestyle almost two years ago.  It suddenly dawned on me, I had made a ton of Paleo friendly popsicles and ice creams, but never a sorbet without refined sugar.  Let me assure you now, the result was nothing short of delicious.  The honey and strawberries add just the right amount of sweetness, and the hint of tartness from the fresh lemon rounds the flavors out beautifully.   I also added coconut milk for its nourishing, creamy fats and to prevent the sorbet from getting too icy.  This sorbet is as delectable as it is refreshing.  Perfect for a summer day.  Enjoy!

Strawberry-Nectarine Sorbet

2 cups ripe nectarines, chopped
1 cup strawberries, chopped
1/4 cup fresh lemon juice
1/4 - 1/2 cup raw honey (depending on sweet you like it.  I used 1/4 c and it was the perfect balance of sweet and sour for us!)
1/4 c full fat coconut milk

Place all ingredients into a blender or food processor.  Start with 1/4 c of honey and add more if desired.  Blend until smooth.  You can either run the mixture through a sieve if you prefer a super smooth sorbet, or just pour straight into an ice cream maker like I did.  Process according to manufacturer's directions, mine took about 20 minutes. Transfer soft sorbet into freezer safe containers and freeze until firm.

Variations:

To make this recipe without an ice cream maker, pour mixture into glass or metal container and place in freezer.  As the mixture begins to freeze, run a fork through it to break up the ice crystals.  Repeat this process several times over the course of a few hours.

You can also pour mixture into popsicle molds.

You can use peaches in place of the nectarines, and feel free to play around with the berries as well.  Raspberries would be delicious, but more honey might be required since they are not quite as sweet as strawberries.