sourdough recipe roundup |

This weeks real food abc was S for Sourdough. Since I am sure you are convinced about including more sourdough in your diet and you have your starter sitting on the counter beginning to grow, I have a collection of sourdough posts and recipes to get you on your way.

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And a few gluten free recipes

real food abcs - sourdough

If you asked me what I thought the healthiest bread is, I think most people would assume that I would say whole wheat. However, since you are reading this, you probably know where I am going. I think the healthiest bread is sourdough.

Why is sourdough healthy?

Wheat has anti-nutrients. Anti-nutrients are substances that can block absorption of vitamins and minerals. In the case of wheat, there is phytic acid and lectins.

Phytic acid:

  • The storage form of phosphorus
  • Indigestible
  • Binds to minerals like iron, zinc, calcium, and magnesium which will decrease the absorption

5 for Friday - 5 Easy things to make from milk |

1. Homemade crockpot yogurt - regular or greek
2. Cream cheese - See #1, strain for 24 hours - voila! You have yogurt cream cheese.
3. Whey - See #1 & 2. The leftovers are whey!
4. Ice Milk - Kind of like ice cream, but not as creamy.
Here is a great recipe with only 4 ingredients! - Fresh Strawberry Ice Milk
Here is another one for Peanut Butter Ice Milk ( I would use whole milk myself)
5. Mozzarella - Once you get citric acid and rennet you are on your way. Here is an easy recipe for making Homemade Mozzarella in 30 minutes.

I ran across a website a while ago that let's you track where your milk came from. It is a great way to see how many miles your food has traveled. And for those of you who would like to eat more locally, it can help you find local dairy products that are carried at your local supermarket.

The website is

How it works

  • Find the code on your milk or dairy product
  • Enter it into their website 
  • It spits out where that milk came from 

It is really easy to use and easy to find the codes on the milk.

I usually buy Shoprite's brand of Organic Whole milk for drinking. I was a bit nervous about seeing where it came from; thinking it might be shipped all the from California. But I was pleasantly surprised to find out it came from a farm no more than 10 miles away.

When you cannot go straight to the farm and buy raw milk, this is a great way to help you find local milk and support your local farmers. And if you missed it and are wondering about raw milk:
7 things about Raw Milk

real food abcs - raw milk

R for Raw Milk - 7 things you didn't know about raw milk (or maybe you did)

Raw milk is such a controversial topic. There does not seem to be much middle ground - people either love it or they think drinking it is the most dangerous thing you can do. Personally, I do believe it is better than pasteurized.

Here is some information that will help you decide if raw milk will be part of your real food journey.

real food abcs - 7 things you didn't know about raw milk |

1. Raw milk is unhomogenized

Homogenization is when milk fat globules are reduced in size in order for them to be evenly distributed throughout the milk. So the cream does not separate from the other parts of the milk. Raw milk is unhomogenized, so you will have a nice cream layer at the top.
2. Raw milk is always whole
I guess technically you could make it lower in fat by removing the cream layer that will be on top. Since it is not homogenized, the fat does separate. If you shake the milk the fat will disperse, but then once it sits still for a while the fat rises to the top again.

3. Raw milk is unpasteurized
Pasteurization is treating the milk to high heat in order to kill pathogens that may be in the milk.

4. Raw milk usually comes from happy cows
Raw milk cows are (usually) pastured cows. They should spend most of their time out in a field. The great thing about farmers that provide raw milk is that they are so much cleaner than other farms. Raw milk dairies are under a ton of scrutiny. 
When buying raw milk, you should know your farmer. Visit the farm, talk to the farmer, observe the cows. A reputable farmer has nothing to hide. Raw milk (usually) does not come from CAFO cows. I would never consume raw milk from cows in those circumstances.
5.  Raw milk is correlated with lower rates of asthma and allergies
Lancet. 2001 Oct 6;358(9288):1129-33
J Allergy Clin Immunol. 2006 Jun;117(6):1374-8 
Clinical & Experimental Allergy. 2007 May; 37(5) 627-630).
6. 0 deaths have been attributed to raw milk since 1998
Here is the CDC data
7. Illness from raw milk is
  • 29 times less likely than from Seafood 
  • 15 times less likely than from Poultry 
  • 13 times less likely than from Eggs 
  • 11 times less likely than from Beef 
  • 8 times less likely than from Pork 
  • 4 times less likely than from Produce 
Chris Kesser, has a great article analyzing CDC data and raw milk.  He also compared the risk of illness from other foods compared to that of dairy.

Other sources for raw milk information

Here are a couple other sites that give information about raw milk.
Real Milk
Raw Milk

There was also a great documentary on raw milk called Farmageddon. (affiliate link) 

I am choosing not to include other sources that are anti- raw milk. It is not because I am trying to give a biased opinion (although I am admittedly biased.) If you type raw milk into google, you will find a plethora of articles that talk about why you should not drink raw milk. I feel like that information is very prevalent and easy to find. I suggest you do read those sources as well as the ones i have reference. I absolutely think you should do your own research and decide for yourself whether or not drinking raw milk is for you.

Have you ever drank raw milk? Can you even buy it where you live?

5forfriday - 5 foods that begin with Q |

This week's real food abcs was on quinoa. When I started the real food series I knew Q would be for quinoa, but just for fun I wanted to see if there were other foods that started with Q. Although there are a few, I have never had most of them.

  1. Quesadilla - Ok I guess this is more of a meal. But I love quesadillas. #1 will tell you that caesar salad and quesadilla is my go to meal when I cannot decide what to order.
  2. Quince - a type of fruit. I don't think I have ever had any. And they are not on the list*
  3. Quark - type of cheese. Apparently it is similar to cottage cheese but is made without rennet. Not on the list*
  4. Quail - a bird. Never had it. Not on the list*
  5. Quahog - type of clam. Not a big fan of clams. Not on the list*
Good thing something I eat started with Q.

*So what is this list I have referenced? I have decided to simplify my kitchen by only having 100 ingredients. You can read more about the what and why on my other blog a simplified home.

100 ingredient kitchen |

This weeks real food abcs was Q for Quinoa. Quinoa is such a versatile "grain" to use. I have put together a collection of recipes from some great bloggers. It really highlights how many ways you can use quinoa.

Mexican Quinoa Salad from Happy Mothering

Grain Free Quinoa Bars from Kitchen Stewardship

Avocado, Lime and Cilantro Quinoa Salad from me

Stir Fried Quinoa from My Whole Food Life

Spicy Chocolate Quinoa Clusters from Queen of Quinoa

(Politically Incorrect?) Quinoa Egg Dish from She Eats

Crunchy Cashew Thai Quinoa Salad with Ginger Peanut Dressing from Ambitious Kitchen

Quinoa Sushi Rolls from Wholesome Cook

And I did four different flavors of quinoa bites:
Taco Bites
Sun-dried tomato and parmesan
Sesame Ginger
Chipotle Cheddar

lined to Fresh foods Wednesday

real food abcs - quinoa

Q for Quinoa

I am a big fan of quinoa. I was introduced to it years and years ago. I think it is interesting (and amusing) how things get trendy. I am always trying to think back to my days as a nutrition student. What did we learn about then that is the big superfood now? What nutrition trends were we discussing back then that are mainstream now? It seems like quinoa is one of them.

Quinoa is always grouped in the grain category, but it is actually more like a seed. Specifically it is a chenopod. (which I just learned about recently myself) A chenopod is a type of species that is part of a flowering plant. Another related food item in this group is actually spinach! Go figure.

souffle recipe round-up |
This weeks real food abc was about eggs. Specifically encouraging you to start buying pastured eggs. I was thinking about recipes using eggs and the first thing that came to mind was souffles. I found some great souffle recipes from around the web to include.

If you are intimidated by making a souffle, don't be. They are much easier than I thought.

Chocolate Souffles

Chocolate Souffle from

Chocolate Souffle from

How to make a Chocolate Souffle form

Cheese Souffles

Broccoli Cheese Souffle from

Cheese Souffle with Parmesan Crust from

Other Souffles

Sweet Potato Souffle from

Pumpkin Souffle from

Lemon souffle from

real food abcs - pastured eggs

P for Pastured Eggs
Eggs are a great real food to have in your diet. They are simple, inexpensive and very nutritious. The best eggs are those that are local and pasture - raised.

You can no longer just buy eggs. Now they are:

  • Pasteurized
  • Vegetarian-fed eggs
  • Organic eggs
  • Free range eggs
  • Cage free eggs
  • Pastured eggs
Buying eggs is no easy task anymore. There are so many different types of eggs. And looking at most cartons in the market, they all seem to come from a farm with a red barn and they are roaming free in a field. 

Unfortunately, this is not true. All the marketing and hype on the packages to make you believe their eggs are healthiest is not the case. So what do all those type of eggs mean?


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