Posts Tagged ‘Organic’

My post from April 9,  Fabulously Frugal, Sprouted Lentils, reminded me that I have been wanting to share another fabulous way to save money on natural, gluten-free, and organic foods. A few months back I began actively seeking coupons, weekly sales, and special discounts for items that we regularly purchase from stores. At first I was skeptical – I though that there wouldn’t be coupons and sales for natural and organic foods – yet over the last few months I have found several ways to make these types of small savings add up – all without compromising on buying mostly local, fairly traded, and organic food! This week I’ll share my strategies for gluten-free, organic, and natural foods couponing.

Initially, I was inspired to investigate the possibilities of natural foods coupons by the Chinook Book. The book costs $20, but can be found on sale for $15 (we bought one at the Better Living Show for $10). It is filled with coupons for discounts on natural foods and at natural foods stores (and for many other green-ish businesses). In my household the Chinook Book quickly pays for itself. For example, for each of Portland’s Co-Op’s (People’s, Food Front, and Alberta Street) there are coupons for 5 dollars off a purchase of 25 dollars. That’s 25% off our groceries!

Click here to view a list of the natural grocery coupons in the Chinook Book.

Click here to view a list of the local grocery store coupons in the Chinook Book.

Keep an eye out for coupon books in your favorite grocery stores. New Season’s and Whole Foods each have in-store coupon books. (Whole Foods coupons are also available online.) People’s, Food Front, and Alberta Street Co-Ops (and other co-ops) share the bi-monthly Co-Op Advantage coupon book, though not all of the products are available at every store. Free, bi-monthly publications like Remedies for Life, Taste for Life, and Delicous Living frequently contain coupons, I pick them up at Food Front in Hillsdale. Other print publications frequently contain coupons, I like to scan neighborhood and weekly newspapers, as well as my favorite print magazines devoted to healthy lifestlyes. (Living Without and Whole Living frequently contain natural foods coupons.)

I’ve found a few coupon websites devoted to natural foods. Mambo Sprouts Coupons is affiliated with the coupon giant Coupons.com and is regularly updated with new coupons. Coupons.com, like the Sunday paper coupon inserts, is mostly for conventional foods, however, there are occasionally natural products coupons to be found on/in both. HealthESavers.com is also dedicated to natural foods, but it is updated only occasionally Whole Foods coupons are updated bi-monthly, but (of course) they are only good at Whole Foods.

Click here to view Mambo Sprouts coupons

Click here to view Coupons.com coupons.

Click here to view HealthESavers coupons.

Click here to view Whole Foods coupons.

Some natural foods companies offer coupons to people who sign up for their mailing lists or become their Facebook fans. Look for mailing lists and facebook pages that offer specific coupons when you sign-up or ‘like’ the company. I’ve had repeated success with directly contacting companies and requesting coupons. I send quick e-mail note telling the company what at I appreciate about them, which products I buy, and I request coupons. (Some even send samples!) I encourage you to contact some of these exciting companies.

Columbia Gorge Organics

Dr. Bronner’s Magic Soap (they make coconut oil too),

Food For Life (sprouted and gluten-free breads)

Nancy’s Cultured Dairy & Soy

(These links provide you with the contact page, but you must make the request.)

All of this may seem exciting and overwhelming, so here are three things that I do to keep couponing helpful and under-control.

#1. My own rule has become that coupons must be for something I would normally purchase (even without the coupon) or for special treats on special occasions. (They’re for saving money not spending more!)

#2. Organization is key. I keep a small 3-ring binder with clear pockets to organize all of my coupons. It’s cute, tidy, and fits easily into my purse or shopping basket. I’m sure to keep it with me and I’ve seen other shoppers eyeing it enviously!

#3. Combining coupons and sales is always best, so next week I’ll share how I keep track of sales.

Do you have any tips for gluten-free, organic, or natural-foods couponing? I’d love to hear any suggestions in the comments below.


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Grain-Free Raisin Carrot Cake with Cinnamon Glaze

Makes one 9-inch square cake

To celebrate the good news of Easter I’m baking this gluten-free, grain-free, dairy-free, and gum-free raisin carrot cake. Like my Black Bean Chocolate Cake, this cake is made from cooked beans rather than from flours. The naturally sweet pinto bean is actually undetectable in this light, moist cake!

sunflower oil

1 cup raisins

1 ½ cups cooked, drained pinto beans

1 cup whole cane, date, or coconut palm sugar

¾ cup extra-virgin coconut oil, at room temperature (about 72 degrees F)

2 large eggs

1 teaspoon ground cinnamon

1 teaspoon baking soda

½ teaspoon unrefined sea salt, finely ground

1 ½ cups grated carrots, about 2 large

2/3 cup cinnamon glaze

Center the oven rack. Pre-heat the oven to 350 degrees F. Prepare a 9–inch square baking pan by lining the bottom with parchment paper. Generously oil the sides of the cake pan. Place the raisins in a small bowl. Add enough warm (about 100 degrees F) water to cover them by one inch.

Assemble the bowl of a food processor with the metal blade. Add the cooked beans, sugar, coconut oil, and eggs. Process until a smooth batter forms, about 1 minute. Add the cinnamon, baking soda, and salt. Process until the powders become fully incorporated into the batter, about 1 more minute. Drain the water from the raisins. Add the drained raisins and the grated carrots to the batter. Pulse just until the raisins and carrots are distributed evenly throughout the batter, about 2-3 times. Bake until a toothpick inserted in the center comes out clean, about 50-55 minutes.

Remove from the oven and cool on a rack. Use a knife to loosen the cake from the edges of the pan. Invert a serving platter on top of the cake pan. Quickly flip the cake and pan over onto the serving platter. Lift off the pan. Discard the parchment paper on top of the cake. Spoon the glaze over the top of the cake just before serving

Cinnamon Glaze  

Makes 2/3 cup

1 cup confectioners sugar

1 teaspoon ground cinnamon

4-5 tablespoon coconut milk

In a medium bowl combine confectioners sugar and cinnamon. Use a whisk to mix until the cinnamon is evenly distributed. Add 4 tablespoons of the coconut milk. Whisk until combined. The glaze should be thin enough to spoon over the cake. If necessary, thin the gaze with one additional tablespoon of coconut milk.

This post was shared at Simply Sugar & Gluten Free’s Slightly Indulgent Tuesday , at Real Food Forager’s Fat Tuesday, at Kelly the Kitchen Kop’s Real Food Wednesday, and at The Nourishing Gourmet’s Pennywise Platter Thursday blog carnivals.

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Part Two: Whole, Unrefined Cooking Salts

Himalayan pink salt and sel gris

Of the hundreds of different, unrefined salts produced around the world – some bearing intriguing names like Persian Blue, Kala Namak, and Jewel of the Ocean – the commonly available choices for everyday use are limited. Jurassic salt, Himalayan pink salt, and sel gris all have loyal followers in the whole-foods community and are available in most natural-foods stores. The range of flavors, colors, and textures among these salts hint at the vast variety of salt made throughout the world.

Perhaps the most common type of all-purpose cooking salt found in natural-foods stores is Jurassic salt, sold under the brand name Real Salt. Jurassic salt is translucent to opaque with veins of pink minerals throughout. It is mined from Southern Utah’s ancient salt beds. The deposits pre-date modern environmental contaminants and have been sealed within the earth under a protective layer of volcanic ash for millennia.

Because Jurassic salt is mined and industrially ground, it’s available in different crystal sizes. I prefer to purchase it finely ground, as it has a gritty, rocky quality that is emphasized with larger crystals. Mark Bitterman, in his James Beard Award winning book, Salted: A Manifesto on the World’s Most Essential Mineral, with Recipes, describes the taste of Jurassic salt as “balanced,” and “generally flat and heavy on the palate”[1].  Jurassic salt is not made through traditional methods, nor is it sophisticated or gourmet, but it is whole and unrefined. It’s far superior in taste and nutrition to industrially produced salts like common table salt, sea salt, kosher salt.

Himalayan pink salt, finely ground and rocks

Himalayan pink salt (like Jurassic salt) is mined. It’s deposited deep within the earth and protected from any modern contaminants. As the name suggests, the crystals are pink, although the color can vary from light peach to nearly ruby. When finely ground, a light pink color dominates and flecks of darker pink are distributed throughout. Himalayan pink salt has been traditionally harvested (cut by hand) from the mountains of Pakistan for over two-thousand years. It’s available finely ground, coarsely ground, in various sized rocks, and even in slabs to be used as cooking or serving surfaces.


Bitterman describes the taste of Himalayan pink salt as “spicy-hot pungency”[2]. In simple dishes seasoned only with salt and pepper, Himalayan salt actually enhances the flavor of the pepper. As an all-around cooking salt it brightens flavors and lacks the flat, heavy, grittiness that describe Jurassic salt. Himalayan pink awakens the palate and enlivens all of the senses. I favor this esoteric salt when making curries and other dishes that center on spices.

Sel gris with an Empire apple

The French culinary tradition relies heavily upon two types of traditionally produced salts. These salts, fleur de sel (literally salt flower in English) and sel gris (grey salt in English), are made traditionally, by hand, using ocean water and the sun. Fleur de sel is aptly named, as it is harvested from the top of the salt brine. It’s delicate crystals are nearly opaque and silvery white. Fleur de sel is reserved for finishing dishes. It’s beautiful crystals should be spared from dissolving in the soup pot.

Sel gris is more abundant than fleur de sel. The coarse crystals are translucent light-grey and naturally retain some moisture, telling of its origins in the sea.  Sel gris is truly an ideal cooking salt. It tastes sweet and pleasant on the palate. With only 85% sodium chloride, much of the briny flavor is derived from other minerals abundant in the seawater.[3] It has a mildness that is in marked contrast to both Jurassic and Himalayan pink salt.

Sel gris is commonly sold under the brand name Celtic Sea Salt. It is available in large natural crystals or finely ground. I prefer to purchase the large crystals. They can be ground in a mortar and pestle if needed or left whole to use a finishing salt on breads, salads, or meats. Finely ground sel gris, Jurassic salt, and Himalayan salt can be substituted directly for table salt, kosher salt, or sea salt in most everyday recipes.  To use coarsely crystaled sel gris for preservation (canning, fermentation, etc.) use 20% more than the recipe calls for to ensure adequate sodium chloride in the finished product.

Local, West coast salts from The Meadow

These unique salts look and taste vastly different from common industrial salt. Salts like Jurassic, Himalayan pink, and sel gris, are the salts of our ancestors. These irregular, colorful, aptly named crystals have nourished and delighted people for ages, made preserved foods possible, and supported traditional economies around the world.

In ancient and recent history the control of salt has been a political stronghold. This legacy continues today. Among scientists, doctors, and health professionals public health policies that focus on reducing salt intake are controversial. Remember that these modern-day battles concern industrially produced salt in industrially produced food. When we rely on real, whole foods, prepared at home, we can include real, whole, unrefined salt. We can partake in a global artisan food-making culture and we can support environmental responsibility – all through seasoning our food with the most satisfying, life-giving salts that the world has to offer.

Click here to read Part One: Industrial Food, Health Policy, and Home Cooking

This was shared on Fat Tuesday Slightly Indulgent Tuesday, and Real Food Wednesday.

[1] Mark Bitterman, Salted: A Manifesto on the World’s Most Essential Mineral, with Recipes, (New York: Ten Speed, 2010), 164.

[2] Bitterman, Salted, 163.

[3] Bitterman, Salted, 165.

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Part One: Industrial Food, Health Policy, and Home Cooking

Today’s plain, ubiquitous table salt is the center of power-struggles and politicized battles within the health-care community. Ancient empires, like those of Rome and China, valued salt and the social power that controlling it offered[1]. Because the potassium to sodium ratio in vegetables and grains isn’t ideal for people,  all agricultural peoples require supplemental Sodium in the form of salt[2]. For an example of the symbolic and economic importance of salt we only need to look as far back in history as 1930 and to the political statement conferred by the Salt March (a peaceful resistance movement, organized by Ghandi, in response to British monopoly of salt in India; and by extension a peaceful resistance to British colonial control of the country).

Sodium and chloride (the chemical building blocks of salt) are needed for some of the most basic functions of the body. Sodium maintains fluid balance and ph of the blood[3]. Chloride is essential for digestion, maintaining ph, and for potassium absorption[4].

Still, contention surrounds this utterly unique and essential food. Some health authorities, argue that consuming more salt than recommended increases the likelihood of high-blood pressure and cardiovascular disease, while other highly-qualified authorities question the salt/ high-blood pressure connection.

In 2010 the United States Food and Drug Administration announced that it was beginning a 10-year program to implement legal limits on the amount of salt allowed in foods[5]. While, the administration relies upon studies that link cardiovascular disease and high blood pressure with high salt intake, other studies, like the frequently cited Intersalt Study find no link between salt intake and high-blood pressure[6]. To complicate matters even further, one recent study has found that low-salt diets actually increase mortality rates[7].

This same study, published in the May 2010 edition of the JAMA, found that worldwide salt intake is within a relatively small range (around 3700 mg. per day) [8]. This suggests that humans consume relatively equal amounts of salt across cultures. Thus,  recommendations to reduce salt intake might be unwarranted and perhaps even harmful to public welfare in the long-run. This fact was featured in the July 8, 2011 Scientific American article “It’s Time to End the War on Salt” [9].

The average American consumes 75% of their salt from processed convenience food and restaurant food. These industrial foods rely on salt as the main flavor enhancer. As proof, “low-sodium” versions of these foods don’t sell well[10]. Furthermore, the salt within industrial food is itself an industrial product, as highly refined as white sugar or white flour[11]. Industrially produced sea salt is about 99.5% sodium chloride. The remaining .5% is made up of industrial anti-caking agents like calcium silicate, sodium ferocyanide, and magnesium carbonate[12].

Natural unrefined sea salt is about 85% sodium chloride, and it contains no anti-caking agents[13]. The other 15% is made up of trace minerals from the ocean. Thus, it is naturally lower in sodium than industrially produced salt and has no chemical additives. The exact mineral composition of the salt varies depending on the source sea-water and the process used to extract the salt[14]. The abundant minerals offer layers of flavor and added nutrition.

When foods are made from scratch, whole, unrefined salts can be included to enhance the  natural flavors and enhance health. Bitterman suggests five rules of strategic salting. I find them to be rational guideposts in the fleeting power-struggles and controversies surrounding salt.

The Meadow on North Mississippi Avenue in Portland, Oregon

Bitterman’s Five Rules of Strategic Salting[15]:

  1.  Eat all the salt you want, as long as you are the one doing the salting
  2. Skew the use of salt towards the end of food preparation
  3. Use only natural, unrefined salts
  4. Make salting a deliberate act
  5. Use the right salt at the right time

For an in-depth exploration of the fascinating subject of whole, unrefined, artisanally produced salts I highly recommend Mr. Bitterman’s book, Salted: A Manifesto on the World’s Most Essential Mineral, with Recipes. Those of you in Portland, Oregon and New York city can visit the internationally renown shop The Meadow, at 3731 N. Mississippi Avenue in Portland, and at 523 Hudson Street in New York. Visit the store online, and Mark and Jennifer Bitterman’s blog Salt News.

Next Week, More Than Salt Part Two: Whole, Unrefined Cooking Salts

This was shared at Fat TuesdaySlightly Indulgent Tuesday, and Real Food Wednesday.

[1] Mark Kurlansky, Salt: A World History (New York: Penguin Books, 2002), 31.

[2] Kurlansky, Salt, 9.

[3] James F. Balch and Phyllis A. Balch, Prescription for Nutritional Healing, (Garden City Park: Avery, 1997), 29.

[4] Sally Fallon-Morell, “The Salt of the Earth: Why Salt is Essential to Health and Happiness,” Wise Traditions 12-2 (2011): 29-38, http://www.westonaprice.org/vitamins-and-minerals/the-salt-of-the-earth.

[5] Lyndsey Layton, “FDA plans to limit amount of salt allowed in processed foods for health reasons” The Washington Post, 20 April, 2010, http://www.washingtonpost.com/wp-dyn/content/article/2010/04/19/AR2010041905049.html.

[6][iv] Melinda Wenner Moyer, “It’s Time to End the War on Salt: The Zealous Drive by Politicians to Limit Our Salt Intake Has Little Basis in Science,” Scientific American, 8 July 2011, http://www.scientificamerican.com/article.cfm?id=its-time-to-end-the-war-on-salt.

[7] Fallon-Morell, “The Salt”.

[8] Michael H Alderman, “Reducing Dietary Soduium: The Case For Caution” JAMA 303 (2010): 448-449, http://jama.ama-assn.org/content/303/5/448.short?rss=1

[9]  Wenner Moyer, “It’s Time”.

[10] Layton, “FDA Plans”.

[11] Paul Pitchford, Healing with Whole Foods, (Berkley: North Atlantic, 2002), 196.

[12] Mark Bitterman, Salted: A Manifesto on the World’s Most Essential Mineral, with Recipes, (New York: Ten Speed, 2010), 191.

[13] Bitterman, Salted, 165.

[14] Bitterman, Salted, 81.

[15] Bitterman, Salted, 196.

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Chicken Stock

Makes 3 quarts

Sustainable farmers like Joel Salatin have explained that the most natural role for poultry is scratching around in the sunshine while eating insects, vegetation, and a few grains within a farm system. Salatin’s method for raising poultry, outdoors on pasture, results in a more meaty and flavorful bird than even the highest quality organically raised chicken. It’s no coincidence that the highest quality animal products result from farming practices that are beneficial to both farmer and flock.

When selecting poultry to be used for making stock it is important to buy the best quality you can afford or is available to you. (Pastured poultry is always prefered (Click on this link to learn more about it.).) Stock exemplifies economizing on high-quality meat products by stretching them over several meals.

Homemade chicken stock is a valuable remedy for helping to rebuild and revitalize the body. In Traditional Chinese Medicine chicken stock is used to tonify qi and improve digestion.[1] Scientific analysis tells us that it is rich in the minerals calcium, magnesium, and potassium[2], which support teeth and bones[3], cellular energy production[4], and the balance of water within the body[5] (among myriad other functions). Moreover, contains hydrophilic colloids which attract digestive juices and optimize digestion[6]. (For more information I recommend the article Broth is Beatiful. (Click on the link to read the full text.)).

bones, neck, feet, gizzards, and organs of 1 pastured or organic chicken

(or 2-3 pounds of boney chicken parts (wings, necks, and backs are best.) (*see cooks notes))

3 quarts clean (well, spring, or filtered) water

2 cups mixed chopped carrots, celery, and onion (optional) (*see cooks notes)

2 tablespoons white wine or apple cider vinegar

In a 6-quart stock pot or 5-quart crock pot combine the chicken pieces, water, optional vegetables, and wine or vinegar. Place over medium-low heat. Slow heating is important to extract all of the flavors, nutrients, and gelatin from the chicken. After about 1- 2 hours the stock will begin to boil. Skim any accumulated bits from the top of the broth within the first half hour of boiling. Maintain a low boil for a minimum of 10 hours and maximum of 12 hours.

Use a fine mesh strainer to strain the broth. Cool in the refrigerator. If desired, skim any fat from the surface of the cold stock (*see cooks notes) Store in the refrigerator for up to 5 days. Alternately, package the stock into freezer safe containers and store in the freezer up to 6 months (*see cooks notes)

Cooks notes:

The chicken parts may be raw or they may be reserved from fried or roasted chicken. (Save the bones tightly covered in the freezer.) Cooked bones make a darker colored stock, while raw produce a lighter colored stock. Bones of other poultry, like duck or turkey, may be used. Do not use the bones from grilled meats.

Avoid common commercially raised chicken.

The vegetables for stock can be the roots, trimmings, and skins of fresh vegetables that have been prepared for other meals. Try keeping a pint-sized Mason jar in the freezer for carrot, celery, and onion trimmings. Make stock with the frozen trimmings within one month.

Store the fat tightly covered in the refrigerator. Chicken fat can be substituted for olive oil when frying and sautéing.

For convenience, freeze chicken stock in containers of various sizes. For example, 3 quarts of stock could be packaged into one quart, one pint, and two half-pints.

This was shared on Fat Tuesday, Traditional TuesdaysReal Food Wednesday, and Sunday Soup Night.

[1] Paul Pitchford, Healing with Whole Foods, (Berkley: North Atlantic, 2002), 156.

[2] Sally Fallon-Morell, Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats, (Washington: New Trends, 2001),  116.

[3] James F. Balch and Phyllis A. Balch, Prescription for Nutritional Healing, (Garden City Park: Avery, 1997),  23.

[4] Balch and Balch, Prescription, 26.

[5] Balch and Balch, Prescription, 27.

[6] Fallon-Morell, Nourishing, 116.

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Ginger - Honey, Mixed Berry Juice, Fresh Grape & Frozen Strawberry Kombucha

Today I’m bottling flavored kombucha for this weekend’s Hall Family Camp-Out in the gorge. Flavored kombucha is an easy (and crowd-pleasing) way to add variety to your basic kombucha recipe.  For my special Family Camp-Out ‘bucha I’m using a combination of two techniques. The first is bottle fermentation (or secondary fermentation) – which results in an especially fizzy brew. (I explain the details in Simple Secrets of Carbonated Kombucha.) The second is adding flavors. There’s no need to combine the two techniques. Adding your favorite juice alone produces a flavorful, fizzy, and  refreshing brew.

Fresh, frozen, or dried fruits are delicious additions to kombucha tea. So is fruit juice. Among my favorites are frozen strawberries and raspberries, dried elderberries and incan berries, and juices of cranberry and blueberry. Flavored kombucha is also a great way to use-up the liquid from canned fruits like peaches, pears, or pineapple. Furthermore, if you enjoy the sweet hot of fresh ginger juice, it is an especially health promoting addition.

To make flavored kombucha use your usual kombucha recipe or follow the 5-Step Kombucha Recipe, but only proceed to step 4. (In this step the tea is fully cultured and ready to drink.) Instead of proceeding to step 5 of the recipe (or bottling according to your recipe) proceed with these instructions for flavoring and bottling your kombucha.

Flavored Kombucha Recipe:

Remove the mother and the baby kombucha mushroom from the brew. Use a funnel and pint-sized jars with tightly fitting lids (or pint-sized flip top bottles).

To make fruit flavored kombucha add to each jar: two tablespoons fruit juice, or 2 tablespoons fresh or frozen fruit (whole, sliced, or crushed); or one tablespoon unsulphured, unsweetened dried fruit. To make ginger-honey flavored kombucha use freshly grated organic ginger root. For each pint combine one tablespoon of the grated ginger with one tablespoon of raw honey and one tablespoon of water. Stir until combined. Strain the mixture into one pint-sized jar.

Fill the jars to the top with kombucha. Place a sheet of wax paper under each lid. (The paper prevents the acidic kombucha from contacting the lid.) Cap tightly. Store in the refrigerator.

To restore effervescence to chilled kombucha remove from the refrigerator about 15 minutes prior to serving. Flavored kombucha is especially prone to developing strands of culture in the bottle. Be sure to strain the tea just before serving.

This was shared on Real Food Wednesday and at the Probiotic Food Challenge .

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On the left is commercially-made, organic butter, on the right is homemade, spring butter

Imagine a pad of butter as intensely yellow as the flowers of the common buttercup. On pasture-based dairy farms the most productive grass growing seasons are marked by gradual changes in production. As the nutritional content of the grass peaks, the butter can be as yellow as the flowers of the buttercup.

Carotenes from the grass are concentrated in butter and give it a naturally pale yellow color.[1] The color is a sign that the cows are allowed access to pasture. On dairy farms where cows have no access to pasture producers add annatto (a brightly colored Latin American spice) to their butter. However, when cows are raised on pasture their butter has a naturally yellow hue. It is rich in nutrients.

The vitamins A, D, K2-MK4, and E; omega-3 and omega-6 fatty acids; conjugated linoleic acid (CLA); and trace minerals can all be found in butter from naturally raised cows.[2] [3] The Danish Institute of Agricultural Research has shown that organic milk has significantly more nutrients than conventional milk.[4] For example, they found, on average, 50% more vitamin E and 75% more Betacarotene in organic milk than in conventional milk. The study attributes these nutritional differences to the pasture that organically raised animals are allowed to graze.

Environmental toxins (like pesticides) can bioaccumulate in dairy products. Pastured and organically raised dairy animals are not exposed to these toxins. It is especially important to seek out dairy products from grass-based farms that use organic methods.

Making your own high-vitamin butter from local, high-quality cream is straightforward. The food processor is your modern butter churn. The only ingredient required is the cream. If possible, talk with the dairy and ask when the spring (or fall) grass will peak and plan to make butter at that time. Watch the local weather and the grass in your neighborhood. Here, in the Pacific Northwest, the grass grows fastest when the sun shines after a few days of rain. We’ve had a few weeks of this type of weather. It’s time to bask in the nutritious luxury of spring butter!

This was shared on Real Food Wednesday.

[1] Jessica Prentice, Full Moon Feast (White River Junction: Chelsea Green, 2006) (p. 97).

[2] Chris Masterjohn, “On the Trail of the Elusive X-Factor: A Sixty-Two-Year-Old Mystery Finally Solved, ” www.westonaprice.org/abcs-of-nutrition/175-x-factor-is-vitamin-k2(2008).

[3] Sally Fallon Nourishing Traditions (Washington, New Trends, 2001) (pp. 15-17).

[4] “Organic milk ‘higher in vitamins’,” http://news.bbc.co.uk/2/hi/health/4153951.stm, 7 Jan 20

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