DISCLAIMER: I am not a nutritionist, doctor or even a scientist. My only expertise is that I love food and am highly motivated to do what is best for my family! It can be difficult to read various studies all of whom demonize the other side and claim to be right. I am trying to find the truth about nutrition, and am using this series to document and share what I've learned and concluded.
EGGS
Common grocery store eggs come from chickens living in crowded pens under artificial lights (often) and given antibiotics to fight off infections. Their beaks are cut off at an early age to prevent attacking each other in such close corridors.
Truly free-range chickens roam outside feasting on grass, worms and bugs, producing eggs that are far more nutritious:
Not all free range eggs are created equally. Your guide to decoding egg labels is here. You can also find a score card for eggs here. There is an interesting commentary on Organic Valley eggs at the bottom of that page. You can find interesting commentary and pictures here.
I did my own EGG-SPERIMENT to compare the more expensive eggs at my local health food store. First I cracked them open to compare how they looked.
Common grocery store eggs come from chickens living in crowded pens under artificial lights (often) and given antibiotics to fight off infections. Their beaks are cut off at an early age to prevent attacking each other in such close corridors.
Truly free-range chickens roam outside feasting on grass, worms and bugs, producing eggs that are far more nutritious:
- 1/3 less cholesterol
- 1/4 less saturated fat
- 2/3 more vitamin A
- 2 times more omega-3 fatty acids
- 3 times more vitamin E
- 7 times more beta carotene
- (Study from Mother Earth News)
Not all free range eggs are created equally. Your guide to decoding egg labels is here. You can also find a score card for eggs here. There is an interesting commentary on Organic Valley eggs at the bottom of that page. You can find interesting commentary and pictures here.
I did my own EGG-SPERIMENT to compare the more expensive eggs at my local health food store. First I cracked them open to compare how they looked.
- Fat-soluable vitamins such as A, D, K and E.
- "Butter is America's best source of these important nutrients. In fact, vitamin A is more easily absorbed and utilized from butter than from other sources. The fat-soluble vitamins occur in large amounts only when the butter comes from cows eating green grass" (Nourishing Traditions, pg. 15).
- The Wulzen Factor, or "antistiffness factor", which protects us from degenerative arthritis and the hardening of arteries. This is only found in raw milk, cream or butter.
- Short and Medium-Chain Fatty Acids have antimicrobial properties (protect us from viruses), provide quick energy through direct absorption in the liver, and have antifungal properties.
- Omega-6 and Omega-3 Essential Fatty Acids occur in a perfect balance.
- And much more! All information from Nourishing Traditions pages 14-18.
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The most expensive of the bunch at $5.50 a dozen. |
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What I've been buying at $3.19. This shell was noticeably thicker. |
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A typical supermarket egg. |
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From left to right: supermarket, Cage Free, Organic Valley. Hmmm...they look exactly the same. |
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Upon closer inspection, the Organic Valley egg has a thicker white area around the yolk. |
Then I scrambled them using 1/2 T of milk, a dash of salt, and 1/2 t of butter.
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Each scrambled with 1/2 Tablespoon of Milk, 1/2 tsp of butter and a dash of salt. |
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The difference wasn't huge, but the Cage Free tasted best to me. It's the winner until I'm able to try more eggs from the Farmer's Market. A friend also tipped me off that C.raig's Lis.t is a good place to find pasture-raised eggs. |
BUTTER
I have a love affair with butter. I eat it. Lots of it. My family introduced me to butter long ago and taught me to shudder at the very idea of margarine. After reading Nourishing Traditions by Sally Fallon, I know why we were right to shudder.
Margarine: They begin with cheap oils, (soy, corn, cottonseed or canola) which are already rancid from extraction, and mix it with ground nickel. They are placed in a high-pressure, high-temperature reactor for the hydrogenation process. (Trans-fats are created here.) Then to remove the lumps emulsifiers, which are soap-like are squeezed into the mixture. Then it is steam-cleaned to remove the unpleasant odor. They remove the gray color using bleach, then add more dyes and flavors to make it resemble butter.
Butter, however, is a perfectly natural substance! You whip the cream from milk until you form butter and buttermilk. If the cream came from a healthy, grass-fed, pasture-raised cow, it will contain:
Come back tomorrow for thoughts on SALT and to learn how to make your own YOGURT!
23 comments:
I love and miss butter.....
I don't notice a difference between cage free eggs and farmers eggs. The Farmers eggs I bought at $4.50 last 60-90 days and were laid that day...There is just something so warm and fuzzy about that...That is only about $1 more then the cage free grocery store. ;) It is worth it I think to spend the extra money for the great vitamins. Compared to everything else $4.50 is cheap. ;) hahahaha
My favorite post. Eggs and butter! ;)
I know I said this yesterday, but I love the fact you've done so much research and are guiding others on where to look for info. About a year ago I started buying eggs directly from the farm for $3.50 a dozen. :) (A different farm than I buy our milk from.) The think that always amazes me is the dark/rich color of the yolk...it's unlike anything I've been able to find commercially. I never knew to look for differences in the egg white before, so thanks for bringing that to my attention.
I have a love affair with butter too! Actually I read some research recently that butter also contains a cancer-fighting agent. I am starting to choose butter over vegetable oil for most cooking and baking because veggie oil can be quite bad for you (extra virgin olive oil however is still great and a top choice for us!). Thanks for touching on these topics. Makes it easier to plan our shopping list!
Oh! And butter has lower levels of casein than say, skim milk. This is how I rationalize eating it even though I should prob take a break from dairy. :) Hey, one step a time, right!
I am loving this series! Okay so I went to the farmer's market on Saturday with my cash in hand to buy a dozen eggs, and I had talked myself into spending the $4 a dozen... then they were out because I didn't get there before ten...
And then I was at the grocery last night, and the regular Kroger eggs (which is what we have bought up until this point) were on sale for a $1! And I caved...
However, you have motivated me to use those eggs up quickly and buy some from the farmers market.
As for butter, we stopped using margarine in the last few months. I have been buying Land O Lakes spreadable butter to replace margarine. It tastes so good! The question is, I have no idea if it is made from grass fed cows... Will is say this on the package?
Is it more important that it's butter not margarine or that it is made from grass fed cream?
I also cook with extra virgin olive oil and butter mostly, and I only use vegetable oil in baking mixes or for shallow frying since the smoke point is much higher than EVOO.
Also, I was doing some research on lightly pasteurized non homogenated milk, and there is a local creamery in our area who comes to our farmers market, and they also sell their dairy products to Fresh Market and Whole Foods so they would be accessible all year around. I'm tempted to check it out, but I'm concerned that it is going to be around $8 a gallon.
So in the last week, I have gone from "I will NOT pay $6 a gallon for organic milk" to "well maybe if the health benefits are worth it then we could make cuts elsewhere...."
I actually spoke with one of the owners of the creamery at the market on Saturday, and I asked him if their cheeses are made from raw milk, and I said that I was unsure about the raw milk since I'm pregnant.
He was so nice! He said that he is a doctor, and that he too has been trying to weigh the benefits vs the risks. However, he said that they have found that most of the issues with milk actually occur after they leave the dairy.
They had raw milk in an ice bucket on the table, with a big label that said, "not for human consumption" ;), but I just couldn't do it even though I know they are a reputable source.
I did taste their cottage cheese which was amazing! And I bought some spreadable herb cheese which is really good! (they are not made from raw milk though).
I think I will ask about the lightly pasteurized non homogenated kind this weekend.
Well... I still refuse to give up my shampoo and my deodorant!
p.s. I'm making blackberry jam this afternoon!! :)
subscribing... oops...
I love your comments!!!!! Thanks so much for the response. YOu're right- Char- it was a lot of research and I was afriad noone would read it! But even if noone did- it helped cement my knowledge by writing it all out.
Sew- I combined the subject of eggs and butter so you'd just one post to skip... :) I'd still try butter, but straight rather than mixed in. Cook some veggies in it or just top some veggies with it. Who knows if you were reacting to the butter or something else.
Char, thank you so much- and, I'm heading to yesterday's post in a second to say this, but THANK YOU for your knowledgeable and understanding way of promoting raw milk! You explained everythign perfectly, but I love how you included that you wouldn't do it if you didn't trust the dairy. That's the point we came to. We'll probalby move in the next year or two- and are hoping to be back home near my folks where there is an awesome dairy.
Sarah- YEA for fellow butter lovers!!! :) I think your rational is surprme...butter has much less casein, so eat away! :) I use it for cooking at low temps, but plan to make ghee for high temps. (That's Friday's post!) Do you substitute it for oil when cooking? I haven't baked much lately (the whole sugar thing) but wonder if it subs well and is a 1:1 substitute?
Megan- LOL! I hear your dilemma. We chose to cut other places to be able to afford the high end dairy. ACTUALLY, we started the switch at the same time we started making A's formula. I had $100 built into the budget for formula- but since I ordered all my supplies up front- that extra $100 a month has been a buffer in my (previously) $400 grocery budget while I figure this out! But I would say HANDS DOWN and without a dobut- chose cheap butter over margarine. WITHOUT A DOUBT. Land O'Lakes isn't grassfed- it's pretty processed- but it's a million times better than margarine. I wouldn't use the spreadable stuff, though. Butter shouldn't be spreadable when cold. Its ingredients should read: CREAM, SALT. That's it. I like spreadable butter, too, and grew up leaving one stick on the counter at room temp in a butter dish. WE go through it fairly quickly, and it's always been safe to eat. I've done this my entire life!
THAT IS SO AWESOME ABOUT YOUR MILK SOURCE!!!!!!!!! (and your egg source!) I'm excited for you! My guess is one glass and you'll find room in the budget! :) I was in the same boat, "I'll never spend $X on organic milk" and look at me now. :) I pay $7 a gallon and buy 2-3 a week. (Remember I use it for A's formula.)
In regard to cheeses- when I was researching on the CDC's website about raw milk, they, who are as anti-raw-milk as you can get, only warned about soft raw cheeses (such as cottage or brie or mexican). They didn't have anything bad to say about harder cheeses. I bought some raw milk cheeses for us but also for Abigail to try.
Have SO much fun with your jam!!!!!!!! That is awesome!!! Blog it, baby! :) And LOL on the S/C! I said the same thing- then I saw how CHEAP baking soda was and how well it works! That's one place to cut the budget... Just saying... :)
AWESOME POST! We bought some lightly pasteurized non homogenized grass fed organic milk from a local farm this weekend for Bella. I gave her some in a sippy cup mixed with Kefir and then some plain, and then some in a bottle! She drank 3 oz one time and now refuses it as first sip. Oh well. I tried. maybe someday I will try again. It is too expensive to waste so I will give it a few months and try again.
Lauren - you know, we're sort of experimenting! Also, my hubby is the kind that "eye balls" a lot of his recipes haha. But I've noticed some baking recipes will call for either butter or oil. I've also noticed on Allrecipes.com that a lot of folks will substitute oil for butter thinking it's heart-healthier (I am doubtful haha) and the recipes still come out.
Just last night Dh and I were pondering how to bake a salmon filet. We realized our EVOO was expired (oops... way expired!) so I told him to just put butter on it (pretty standard, I think). We just coated the salmon in herbs, garlic, and butter, covered it and baked it in the oven. Delicious... dh even got seconds and he normally doesn't love fish.
It's Sew...
Megan, you are going to cave and try the deodorant soon! I just know it! Actually, I'm so sold on the deodorant that I will make it and send it to you! I'm.dead.serious! ;) That way that $4 you were gonna spend on disgusting secret, is now free! ;) You know I'm totally laughing, right!? ;)
Not sure if I want to spend $11 for less then a pound of butter at this time. ;) But that is where I skimp if I have too...I buy the butter with no additives if I have to skimp or rather just can not stomach buying butter at $11 a pound. That is when I used to fly through butter...I might try butter again tonight...
I'm going to try to heal my gut so I might be buying chicken feet to add to my broth! ;)
If I'm not mistaken you can make "ghee" clarified butter at home...I do and fry my fish in it....It's super easy...http://paleodietlifestyle.com/making-clarified-butter-ghee/
Gives it a golden brown...
I seriously could roll in butter and bacon grease. :)
Lauren, okay so when you say that Land O Lakes is processed, does that mean that the cream is overly pasteurized? The label on my stick butter only says sweet cream and salt under ingredients.
The spreadable butter says sweet cream, canola oil, and salt. So basically, I think they have added canola oil to help it spread.
Maybe I should buy a butter crock instead? Have you seen those? They are so cool!
Sew, I am with you on not spending $11 on butter. Although we don't go through it all that fast.
I'm so impressed that you like the deodorant. :) You should blog about how you make it with the recipe! I'm at least curious enough to know! I will say that I have never been overly sweaty so it could work for me... I'm not really attached to any particular type of deodorant.
I don't know! AHH What are you girls doing to me?!!
Lauren, I will take pictures and blog about the jam, I promise! :)
sew again...
Megan, you might want to take back your crunchy girls comment because I don't consider myself crunchy! Just a sick Momma who isn't trying to be sick anymore. ;) so are you crunchy now? hahaha
You do not want butter with canola oil in it....I know they sell butter at sams club with cream and salt in it....I know that Nourishing traditions says don't get butter with salt add your own sea salt, but hey lesser of the two evils.
I would leave it on the counter. thats what we do but it disappears around here,,,,maybe do 1/2 a stick at a time. or melt in a pot b4 u use it if it isnt spreadable when u need it. that is what i do. ;)
oh and l i didnt read your comment that u plan to make ghee...so ignore my comment! this stuff gets me so excited!! hahaha yes i need a life!!!
I bought. Nourishing traditions yesterday and Really wish certain people would be quiet so I can read It! We bought a gallon of raw milk at the farmer's market and it lasted til this morning. I told Ken we're getting two gallons this week!
beth-I'm surprised you don't already have the book. :)
I'm surprised how your eggs all looked the same. I've been getting mine from a local farmer and was AMAZED how much more golden the yolks were than supermarket eggs, a while back I was unable to pick his eggs up and had to buy supermarket eggs, I bought the most $$ ones and the yolks were a sad pale yellow, the next time I couldn't get his I got another $$ brand and again a horrid pastel yellow, so I see a huge difference between local free range and any brand of supermarket egg just in appearance. I am not going into taste just in the fact that the yolk is supposed to be GOLDEN yellow and the whites clear. The supermarket eggs were pastel yolks and cloudy white, EVERY.SINGE.TIME.
I would crack my supermarket egg to scramble it and think of Food Inc and how these poor chickens were treated, fed etc. shudder.
Good job on the butter/eggs!
First- I just reposted a video that is SO interesting. I know I posted it the first time and am not sure why it didn't show up! It's worth watching.
Julie- a friend of mine is having a hard time making the switch, too. Maybe warming it to room temp and thinning it out with water????? A's formula is half and half.
Megan- I'm glad to hear it's just 3 ingredients instead of 18, but am cautious of canola oil these days. Apparently it goes rancid during the extraction process, thereby releasing free radicals. I know, I know... I'm trying to break away from it. I pay $4 a pound for unsalted butter that is pasture-raised at my health food store. I splurge and pay $6 a pound for amish butter that is salted because it is so stinkin' good and because I love butter THAT much. I also drive 30 minutes to get it!!!! I buy about 10 pounds at a time and freeze what I'm not using.
Sarah- interesting!!! Yes EVOO expires after about 6 months. It's supposed to last longer in an opaque container. We keep about a gallon on hand at all times, but don't want to stock up too much b/c of that. I'm beginnign to make the switch to coconut oil for cooking b/c it is stable at about any temp for a very long time. You can get a 5 gallon tub and leave it in the garage! I just ordered a 1 gallon to see...
Beth- AWesome!! I read it twice. The first time I thought, "This is a little too much for me!" and the second time I went to town with a highlighter!!! :) Then I bought EAt FAt, Lose FAt by SAlly FAllon. It's a little more big picture. I felt like I was getting lost in the details of NT. Let me know what you think!
Sew- yep. With you on the Canola oil and butter!
Barbie- I know!!! I don't know whether to be furious or relieved that the $5.50 a dozen eggs aren't any better! I can't wait 'til we move in the next year or two and I can have my own chickens!!!!
Thanks for the discussion, ladies!
So interesting about the canola oil! I had no idea! I think I will invest in a Butter Bell crock. :) I have always wanted one, and now I have a reason to get one!
Sew, I believe I used the word granola. ;) haha and that isn't a bad thing! I definitely have a granola side!
I totally forgot to comment on a previous post over here to say that I have loved my Diva Cup since 2006!
Megan, I had never heard of a butter bell crock and googled it. OMGosh! I want one!!!! Thanks for the tip!!!
And LOL on teh diva cup! Awesome!!! :)
Now Sew....it's your turn!! Megan's one step ahead of ya!
Another reason to skip the canola oil, is it's genetically modified. ALL soy and corn that isn't organic is GMO and harmful to your health.
I guess I do love my fresh eggs - that come from my hens in my back yard! You know there is a HUGE trend to have city chickens - it is amazingly easy and fun. The one difference between my eggs and grocery store eggs is the color of the yolk. My yolks are orange and theirs are yellow (more nutrients I presume?). I think I will always have a group of hens and not just because they're good layers but because I enjoy them so.
Also, on the butter...I grew up on margarine (yuck) got onto butter when married (hubs family owns dairy farm) and now I adore the Irish butter because I WANT to be Irish (not German). I always knew that we'd discover butter substitutes were worse than real butter because they were made from oils. And butter is SO MUCH better tasting! I LOVE to scramble my eggs (with cream) in my Irish butter with good cheddar cheese and a pinch of salt...how's that for breakfast? MMMMM - I'm hungry now.
Negative on the diva cup. I will make my own sanitary pads before I stick anything up there! ;) Is it BPA free? hahahaha j/k
After years of endo, I'm not gonna lie I love to see the red flow. :) I know it's sick but its a sign of health. :) hahahaha
You girls and your diva cups!
Meg-totally juicing you.....I'm the same way about this stuff... on FB I told L&B that I was not going to even think about liver...Now today is the market, and I'm considering it. I might buy it to put it in the freezer. It kind of makes me shake a little though.....
But I will tell you that sometimes nourishing traditions makes me feel as if I do not eat exactly there way I'm going to die and so is my family. So I have to put the book away and take it out and use it in pieces. It kind of makes me nutty. That's why it has taken me so long to implement a lot of things because I would get crazy and DH doesn't like dealing with crazy sew. ;)
It is very easy to follow it more in the summer when the markets are open. We have a great market and ours is open year round with eggs, milk, beef, pork etc...but there is one every day around the city. I do love that about this place! ;) I'm babbling... ;)
You are going to die! I am dying right now!
Okay, so I was eating 3 eggs a day, in butter, with bacon. Oh so freaking good.
Well then I cut out dairy. Okay, then I was thinking well let me take out eggs because after I ate them I was spacey and fatigue after not eating them for a week. Really high in the clouds...ack.
A few weeks later (today) I started having tingling in my hands, headache etc... Odd feeling, very ood. So I called my doctor, Barbie. :) She said low B12...So I run to store to get a shot. Tingling subsided a little but not gone, headache is gone.
Then I ask her why such a drastic drop when I'm taking my 5,000 units of sublingual b12 every single night?
I'm not eating dairy or eggs and less meat. Dang. I want butter and eggs. I might just eat them tomorrow, this is INSANE! Wild, huh? ;)
What a great series you're writing! We get our eggs from a local farmer and our butter from the local Amish. Boy can we tell the difference from the store stuff. I thought the eggs were a little expensive ($2.25dz for jumbo), at least compared to the grocery store, but compared to other prices you all are mentioning, I now know we're getting a great deal.
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