The Sunny Side Is Up

Emptiness - in my soul

I’d like to think I am strong woman who doesn’t care for complaining and always finds the sunny side of life, but there is one thing (that I’ll admit to publically at least) I have been whining about terribly these last few months: NOT HAVING PASTURED EGGS.


Surely other people cry and make the pouty face when they see a pale, yellow yolk puttering in the pan.


My husband has been consoling me with promises of our very own chickens when we move.  That helps a little.

There is some sunshine after all.  It's finally spring and eggs are in season! 
My “egg dealer” – we’ll call her mama pollo (heh heh) -- is back in business now that “the girls” (as she affectionately calls them) are laying more regularly.  So mama pollo is a friend of mine that raises her own chickens outside of the city in a suburban neighborhood.  She wanted eggs from chickens that were treated well, ate well and had good living conditions; one way to ensure that, was to do it herself. I love it.

Meet Belina – chilling on the back deck ...

Photo by T. Allen

The key to pastured chickens is that the hens have a covered place to roost and rest; fresh air, can primp and preen; and can freely forage for bugs and greens (their natural diet).  Eating bugs makes them happy.  And happy, healthy chickens lay delicious, healthy eggs.

Check out the yolk from a happy chicken compared to a yolk from a chicken in a conventional get up.

Yolk from happy chicken

Yolk from chicken in conventional outfit - "the basic grocery store egg"

By “conventional” I mean: either factory farmed in warehouse barns (photo below) or crammed into small wire cages (called batteries) with other chickens and no room to hardly move; they are given a feed that consists of mostly genetically modified (GMO) corn (because it’s cheap) and possibly antibiotics, as they are often sickly under these conditions (geez, who wouldn’t be).  There is far more that can be said about how chickens are being factory farmed these days, but essentially, they are used soley as egg-making machines, have awful living conditions, are stressed, cranky, pissed at their neighbors and fighting all the time; less healthy, not eating their natural diet or able to roam freely as their ancestors before them once did.  This set up allows manufacturers to produce higher volumes of eggs which can in turn be sold to us at a lower cost, ~$2/dozen.

Factory Farmed Chickens / "High Density Floor Confinement" (Photo via)

Knowing this, purchasing quality eggs is one area on my grocery list that I just won't skimp on.  

And oh baby... it’s SO worth it!  Eggs from pastured chickens have a deeper and sweeter taste.  The yolks are golden in color and plump and proud in stature. 


Want more reasons to go out of your way for pastured eggs?


Pastured eggs are nutritionally superior:

·        Up to 10x more omega-3s (roles in brain/nervous system health, joint health, vision health, immune support, anti-inflammatory, etc)

·        3x more vitamin E (anti-oxidant functions, immune building, cancer preventative, preventative against CVD,  anti-inflammatory, etc.)

·        7x more beta carotene (vision health, immune function, gene expression, growth & development, etc.)

·        5x more vitamin D (immune function, nervous system, bone health, gene expression, etc.)

·        No added hormones, antibiotics or other drugs (the way it should be)

·        Less cholesterol and saturated fat (still worried about fat and cholesterol content of eggs?  Check out the: Let's Talk Fat post)

·       Rich in conjugated linoleic acid, CLA (more on CLA in a later post; you're gonna want to know about this “good fat” known for being a potent defense against cancer and more --- stay tuned!)

(Sources: Linus Paulding Institute; Eat Wild)


Ok, so how do we find good quality pastured eggs?

OPTION #1

If you know someone who raises their own chickens in a healthy environment as mentioned above,  you are golden.  And be kind to your local mama pollo.  Expect to pay $3-$5 per dozen.  Or if you are super lucky, you might have a generous neighbor who just keeps you in supply with their extras. 

OPTION #2

If you have a local farmer’s market, get there early and purchase from a local farmer that adheres to the organic pastured standards (just ask).  And of course, be kind to your local farmer as well!  Expect to pay $4-$6 per dozen.  

OPTION #3

Purchase eggs from your local natural foods market.  Read the label as best as you can looking for: organic and pastured. Expect to pay $3-$4 per dozen.  


Organic on the label means: ~80% of their feed is from non-GMO and there are no animal by-products in the feed; they have access to the outdoors year round and are allowed 2 sq ft of floor space.


Pastured on the label means: chickens are typically in a moveable enclosure where there is access to fresh growing vegetation.


But let's be clear: there are numerous words on egg cartons these days (free range, cage free, day range, free roaming, roaming free, etc).  For example: "free range" on the label doesn't necessarily mean or guarantee anything... it's loosely regulated, further making understanding egg labeling torturous and confusing --- which is why options 1 and 2 are preferred.  Rodale has a nice article on new labeling laws that may come into play making this easier on the consumer.


Here's a fantastic link that can help you find a CSA or farm in your area:
http://www.localharvest.org/

Does all this make your head spin?  Yes, mine too. Let's move on to the eating part. 

The egg is gloriously versatile and is used in baking, meringues, Italian desserts, eggnog, cocktails, stirfries; it can be scrambled, cooked over easy, poached, fried, hard boiled; you can make omelets, quiches, soufflés, frittatas, you name it!  It's a chef's delight, for sure.

One simple breakfast favorite in our house is an egg over easy/medium served over a bed of quinoa.  ...Along with some fresh ground kelp and a generous handful of cilantro (yes, we sort of like cilantro!).

Pastured egg over easy over bed of quinoa with side of fruit

But another favorite is making a frittata, which can easily make a delicious, high protein, veggie-filled meal for breakfast, lunch or dinner.  Below is a recipe for a Savory Vegetable and Caramelized Onion Frittata.  

Savory Vegetable and Caramelized Onion Frittata

So.... what is your favorite egg dish? 


And tell me I am not the only one who dreams of living in the country again ... a big yard complete with a designated chicken playground and all the fresh pastured eggs I can imagine...?

Savory Vegetable & Caramelized Onion Frittata

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Frittatas are such a wonderful way to kickstart your day by serving up a flavorful dish, high in protein and packed with a bounty of beautiful vegetables.  For a balanced meal, partner this fabulous frittata with a side of whole grain toast and fresh, in season fruit topped with a dollop of cultured whole milk yogurt.  Feel free to change up the spices and the vegetables to suit your fancy – it’s hard to go wrong!

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Preparation time: 30 minutes

Makes 2-4 servings (6 slices)

2 teaspoons butter, divided

½ yellow onion, sliced into half moons

4 shitake mushrooms, thinly sliced

¼ red bell pepper, julienned

2 cloves of garlic, roughly chopped

2 leaves of kale, coarsely chopped

6 eggs

3 tablespoons whole milk

¼ teaspoon sea salt

¼ teaspoon ground white pepper

1 teaspoon ground coriander

3 tablespoons coarse grated carrot

2 tablespoons fresh chopped parsley, plus more to garnish

1/3 cup grated mild cheddar cheese

Set oven to broil.

Heat a medium-size stainless steel pan over medium heat.  Add 1 teaspoon of butter.  Add the onions and cook for about 15 minutes until they are almost caramelized.  Add the mushrooms and bell pepper.  Sauté together for 3-4 more minutes.  Add the garlic and kale and cook for another minute or so until kale turns bright green and begins to wilt.  remove from heat and set mixture aside.

Whisk eggs and milk together in a medium size bowl.  Mix in the salt, pepper and coriander.  Over medium-high heat, re-heat the same pan that was used to cook the vegetables and coat evenly (especially around the sides) with the remaining teaspoon of butter.  Add the egg mixture and cook about 75% of the way without stirring; there will still be uncooked yolk on the top. Add the cooked vegetables and then top with the carrot, chopped parsley and cheese. 

Place the skillet in the oven to broil for about 3-4 minutes, until the cheese is a little golden and bubbly.  Keep an eye on it so it doesn’t burn  Remove from the oven, slice into 6 pieces and serve garnished with a little extra parsley.

Copyright 2010, S. Nester, Original recipe

Let's Talk FAT

I LOVE this topic, so let’s get to it, shall we?

Most people carry the mentality that “fat” is BAD.  Real bad, like coronary clogging, heart disease kind of bad or saddlebag, booty bag kind of bad.  Okay, I just made up the booty bag part.  You get the idea though.  So bad, that we went through a couple decades of fat-free food mania; low fat this and low fat that.  And after all that, people got fatter.  And yet, heart diseases presently top the list as the #1 disease in America (coronary heart disease alone is responsible for 26% of deaths). Cancer ranks #2 and strokes rank #3.  Low fat was not the cure. In fact, it may be to blame.  (I’m being polite here, but stay with me.)

So this begs the question:

Where did this mindset come from anyway? 

If you see items like this, RUN.  RUN far, far away.
Photo via

Let’s talk about a man named Ancel Keys.  In the 50s, heart disease was increasing at an alarming rate and was the leading cause of deaths in America. It was practically non-existent prior to 1920.  This researcher proposed that there is a direct relationship between the amount of saturated fat and cholesterol in the diet and rates of coronary heart disease.  There were several studies during this time that posed various view points on the rate of heart disease, but the media gave Mr. Keys’ research an enormous amount of attention.  The amount of cigarette smoking, heavy drinking, lack of exercise and other lifestyle factors during that time period weren’t taken in consideration or weren't "worthy" of the media's attention.  Instead, saturated fat took the rap.  The food industry quickly jumped on the band wagon to offer low-fat and fat-free products to soothe the worries of Americans.

The Framingham Heart Study

There was also a very fascinating study in 1948 called the Framingham Heart Study which sought out to support Ancel Keys' hypothesis and ended up (40 years later) uncovering something very intriguing, and something that remains a major point of controversy today: during this time period, people ate less traditional animal fats (like butter) and began eating more unsaturated fats like margarine, refined oils, flours and sugars.  Those who ate more whole food fats, were healthier with lower rates of heart disease and cholesterol and those on low-fat diets, that ate the refined oils had higher rates of morbidity (death). 

Not only that, most people cannot sustain a fat-free diet; studies show people on these diets feel deprived, lethargic and depressed.  I can’t imagine being on a fat-free diet… I’m feeling depressed just thinking about it.

It’s Your Decision

There are many studies on this topic, advocating both view points.  It’s up to you to do your research, draw your own conclusions and do what is right for you and your family.  I encourage you to do so.  It’s pretty safe to say we can’t rely on the media to guide us on what to eat or that we can't just mosey through the grocery stores without reading labels.  Today, we need to be informed and we have to work rather hard to sort through all the information and misinformation. I wish it were more simple.  It should be damn it. 

A Helpful Rule of Thumb

One rule of thumb that helps me decide what to eat is this question:  
What were our ancestors eating 100+ years ago? 

They were eating whole foods, fresh fruit, vegetables, whole grains.  They were eating foods local to their environment/indigenous diets.  They were eating many parts of the animal.  They were cooking their food in butter and lard.  And they were remarkably healthier than we are today. 

They were not eating: margarine, hydrogenated oils (soy bean, corn, palm).  They didn’t have to wonder if foods were treated with pesticides and other harmful chemicals; or if the food was genetically modified / genetically engineered food (GMO or GE) --- or worse, that the food was genetically modified but the label didn't say that.  Because who would want food that is “modified” in a laboratory when you can simply pick a fresh strawberry out of the garden in the peak of season?  

I get that life was way different back then and we all don’t have strawberry gardens in our backyards, but it is a good point to consider, no?

So I ask, is all fat bad?

Here’s the skinny on fat and a limited list of what it does in our bodies and for our bodies:

·         Cells: ~50% of our cell structure are made of fat and cholesterol, the phospholipid bi-layer; good fats play a vital role in cell integrity

·         Brain: your brain is 2/3 fat; you need fatty acids to build brain cells

·         Nervous System: the myelin sheaths that cover your neurons to send signals through your body are 70% fat

·         Supports cognition and mental health

·         Heart: the heart draws on fat reserves in times of stress

·         Gut health: fatty acids in our large intestines keep harmful bacteria away

·         Immune health: good fats strengthen the immune system

·         Cholesterol: good cholesterol helps prevent against cancer and heart disease

·         Breast milk: one of the most nutritious solutions on the earth, is at least 50% fat and contains cholesterol (good fats are essential for nursing moms and children in the prime years of growth)

·         Important vitamins that our body needs to function every day are fat-soluble: A, D, E and K (hormone regulation, heart health, cell repair, blot clotting, etc.)

·         Fats are absorbed more slowly and allow us to feel full for longer; they help with satiety

·         I’d be remiss if I didn’t say that a little fat on the bones helps to keep us warm!  It plays a major role in protecting our organs, absorbing shock and insulating.  Also, if we were in a famine, well you know who would be warmer and have better chances of survival don’t ya? 

What are GOOD FATS:

When you think “good fats” think foods rich in omega-3s from fatty fish, from walnuts, flax seeds, chia seeds, sea vegetables, leafy greens; also other sources of good fats are nuts and seeds like almonds, pecans, pumpkin seeds, macadamia nuts; foods from grass fed/pastured animals like cheese, milk, eggs, butter and meat; also, coconut, avocado, olives. 

Chart via

Read labels and try your best to avoid foods that contain:

·         hydrogenated fat

·         partially hydrogenated fat

·         poly-unsaturated oils

·         trans fats

·         soft margarines and spreads

·         oils that have gone bad and smell rancid

·         dairy and animals products that are not organic, grassfed/pastured/free range

Here are some healthy and safe cooking fats to use in the kitchen:

·         organic pastured butter (stay tuned for a special post on butter)

·         organic extra virgin olive oil 

·         ghee (clarified butter)

·         organic coconut oil

·         organic unrefined sesame oil 

·         organic safflower or sunflower oils (for occasional use)

Here’s what I am NOT saying:

Eat as much fat as you like and you’ll be healthy.  Being overweight is ok.

Here’s what I am saying:

Choose good quality fats. 

And finally, walk out from underneath the fear that saturated fats are directly related to heart disease and other chronic conditions.  Cholesterol in foods do not directly correlate to high serum cholesterol levels (LDL).  Lifestyle choices, genetic factors, regular exercise, eating in moderation, choosing whole and unrefined foods all play a role.  Know that eating good fats, grass-fed/pastured products and whole foods reduce your risk of these chronic diseases and can not only promote health, but are necessary for health.  There is not a perfect formula.  However, if you start by incorporating good fats into your diet, not only will your food taste better (amen to that) but it’s one HUGE thing you can do to nourish yourself and take charge of your health.  I'll be posting recipes with some of these "good fats" in the near future.


Did you know fat played so many important roles in our bodies?  I'd love to hear what you think.

Note: This post is written for the general population for information purposes only so if you have an existing health condition or concerns about your diet, then you may consider contacting your physician.

References:

www.eatwild.com

http://www.framinghamheartstudy.org/

http://www.fi.edu/learn/brain/fats.html

http://www.westonaprice.org/
http://www.cdc.gov/nchs/fastats/lcod.htm