Category Archives: dairy

Cheese Or Not Cheese?

Reading the label often starts with the front of the package. In the case of this product it allows you to skip the need to read the label altogether. As the graphic indicates, it's a cheese “product”, not really cheese. Sometimes you will see “cheese food” on the package. What's the difference? It turns out that to be declared a cheese food a product must be at least 51% cheese. If it is less than 51% cheese then it is classified as a cheese product. In both cases, cheese food and cheese product do not, in my book. qualify as cheese.

An important note, when purchasing cheese, or any other dairy product, you also want to avoid added hormones. This can be done by purchasing either organic dairy (the organic label does not allow for the use of artificial hormones in dairy production) or dairy products which are at least rBGH or rBST free. You can look it up or you can look on the label. Sometimes you will see the following statement on a dairy product

According to the Institute for Responsible Technology there are a number of companies that have pledged not to use this artificial hormone in their dairy products.

This is a positive step forward. As more consumers purchase milk that is free of added hormones, the more food producers and retailers will reject the use of this harmful additive. The hope is that eventually the United States will join countries like Canada, Japan, Australia, New Zealand, Israel, Argentina, and all of the countries in the European Union.

So read the front of the label, if it's not real cheese don't buy it. It if appears to be cheese, look at the rest of the label and make sure there are no added hormones.

Got Milked?

by Miraallergies, dairy, food intolerance

The Got Milk Campaign

Developed for the California Milk Processor Board in 1993, Got Milk? was a campaign to help sell more milk. It was apparently successful in California but not so much in the rest of the country. It was a cute campaign with a lot of celebrities painted in milk mustaches among other visuals. It appeared both as magazine ads and television commercials.

Allergic to dairy?

The concept of “got milk?” takes on a different connotation when you can't have milk or dairy products. Similar to those who can't have gluten and have significant health problems when they get “glutened,” for those who are sensitive to dairy or any of its parts consumption can be very dangerous.

Lactose intolerance

There are different issues related to consuming dairy products. One is Lactose intolerance. This is where the body does not produce enough of a particular digestive enzyme, lactase, to break down the lactose (milk sugar). Most people lose their ability to produce lactose in early childhood. That leaves a lot of people who struggle with the symptoms of lactose intolerance when they eat yogurt, milk, cheese, ice cream, or any other dairy product. Symptoms can include

bloating
diarrhea
farting
gas
stomach cramping or upset

Milk protein allergy

Another issue with dairy consumption is the protein in the milk. There are two different types of protein, whey and casein. Whey is made by removing the milk protein solids. It's often found in protein beverages or athletic recovery formulas and may be listed as either whey protein, whey protein concentrate, or whey protein isolate. Whey is rapidly absorbed into the system. Depending on how lactose intolerant you are, when consuming whey you may also have lactose intolerance issues going on as there is a small amount of lactose in whey.

The other protein, casein, is also sometimes found in protein beverages. The body responds more slowly to casein and because of this slower breakdown tends to promote fullness longer. Some people are allergic to either casein or whey, some people are allergic to both.

Some of the symptoms of lactose intolerance and milk protein allergy are the same. However, over time the milk protein allergy can worsen. For those who are allergic to whey or casein, it can even be fatal. Because these allergies can pose significant health problems it is important to work with an allergist for testing and support if you suspect there is a problem. Allergy symptoms include:

Abdominal cramps
Anaphylaxis
Behavioral health changes
Bloating
Diarrhea
Fatigue
Hives or rash
Joint Pain
Wheezing or difficulty breathing

Know your dairy ingredients

It's important to note that just because a product is labeled lactose free that does not mean that it is dairy-free. When there's an allergy it is a matter of concern about whether or not there is dairy in what you are eating. On packaged food labels there are a lot of ingredients to watch out for that are derived from milk. If there is a lactose intolerance or a milk protein allergy, these need to be avoided:

milk
butter
casein
casinate
cheese
cream
curds
whey
lactalbumin
lactoferrin
lactose
lactulose
yogurt

Surprising places for dairy

In addition to these ingredients, there are a number of surprising items that are derived from dairy or that may contain dairy. It's not always clear and you may not be aware of what to watch out for:

artificial sweeteners
baked goods (many of these are unlabeled)
bath products
breath mints
candy
canned tuna fish (may contain hydrolyzed caseinate)
caramel
chewing gum (may contain milk protein)
medications (if this is a concern talk with your pharmacist)
hot dogs
lunch meat (cross-contamination may also be an issue)
margarine (while these are not butter, they may not be dairy-free)
potato chips
soy cheese (some of them still include dairy)
spice mixes (may contain whey powder)
whipped topping (these are marketed as “non-dairy” but often contain casein)

Food allergy labeling

While that's a lot to keep track of, for those who have a significant, life-threatening allergy to dairy it is critical that they are aware of what's in what they are eating. Because dairy is one of the seven top allergens in this country it does need to appear on the label as an allergy statement like the example below where the allergens are listed in bold

Another labeling example is when foods do not necessarily have dairy (or other top food allergen) products in them but are made in a facility that also processes a food allergen such as the example below. This statement is also in bold type.

Eating away from home

While labeling might show if there's dairy in packaged foods, this all goes out the window when eating out at a restaurant or at someone else's home.

It is possible to ask if there's dairy in a product and be told no but to discover that it's finished with butter. Or to have someone not be aware of what's in a dish.

Even for those who are not allergic but have a food intolerance or delayed hypersensitivity, accidental exposure may cause a heightened reaction as the body reacts more strongly to the substance it's trying to clear.

For those with life-threatening allergies to dairy any exposure poses a dangerous situation. Be aware of your setting and the possibility of exposure. It's important to ask if your food allergen is in the meal that you are being served. It can also be helpful to use a Food Allergy Buddy Card (available for free download).

What’s Really In Your Food

by Miraadditives, dairy, herbs and spices, ingredients, recipes

As you know I spend a lot of time at the grocery store and in people's pantries looking at labels. The other day I was at a grocery store for a book signing. I was there for two days. While I obviously couldn't see every person in the grocery store I was sitting in an area where I had a pretty good field of vision for quite a few aisles. It took until halfway through the second day before I saw someone actually look at a label. I was so excited that this woman actually read the label that I ran over and told her so. Most people either simply selected their favorites or only looked at the front of the package to compare products.

Unfortunately when we shop on autopilot we don't realize what's in our food. Reading the label is the only way to know what you're really eating.

Below is a list of ingredients that belongs to a very common item found in many homes. It's also especially popular with children so they consume quite a bit of it:

Soybean Oil, Water, Egg Yolk, Sugar, Salt, Cultured Nonfat Buttermilk, Natural Flavors (Soy), Spices. Less than 1% of Dried Garlic, Dried Onion, Vinegar, Phosphoric Acid, Xanthan Gum, Modified Food Starch, Monosodium Glutamate, Artificial Flavors, Disodium Phosphate, Sorbic Acid and Calcium Disodium EDTA as Preservatives, Disodium Inosinate and Disodium Guanylate.

So what is it?

Ranch dressing. Specifically Hidden Valley Ranch. I'm not focusing on them, I simply had to pick a bottle and a label.

So let's break this label down and understand what we're looking at:

Genetically modified – the soybean oil and quite possibly the modified food starch which often comes from corn.

Sugar – added sugars in the diet increase inflammation, lower the immune system response, and, in things like dressing, are, in my opinion, not necessary.

rBGH – the buttermilk almost certainly contains this hormone which was given to the cows to make them produce more milk. Linked to an increase in IGF-1 which is linked to diabetes it's not something you want in your food.

MSG – flat out, right on the label. This ingredient may make things taste better but it can cause a wide range of symptoms from headaches, rashes, and flushing to muscle weakness and fatigue.

Artificial flavors – why would you want to eat anything fake?

Unknown ingredients – do you really know what Phosphoric Acid, Disodium Phosphate, Sorbic Acid, Calcium Disodium EDTA, Disodium Inosinate and Disodium Guanylate are? If you don't know what it is you shouldn't eat it. Just as a brief example of some of the health risks, phosphoric acid may be linked to lowered bone density, and calcium disodium EDTA is a preservative which has the potential to cause kidney damage.

I cannot recommend strongly enough how important it is to know what's in your food and to read the label.

Looking for an alternative to packaged ranch dressing? Try making your own, simple to make, fresh tasting, tangy and the flavors can be modified to be exactly to your personal preference.

homemade ranch dressing

Homemade Ranch Dressing

1/2 cup organic whole milk*
1 tablespoon raw apple cider vinegar
2 cloves garlic
1/2 teaspoon salt
1 tablespoon fresh chopped parsley
1 teaspoon fresh chopped chives
2 tablespoons mayonnaise
2 tablespoons organic sour cream
fresh ground black pepper to taste

Pour apple cider vinegar into milk and let sit
In a separate, wide mouth bowl place garlic and salt
Mash together with a fork until garlic turns into a paste
Add chopped herbs, mayonnaise, sour cream, and black pepper
Blend this mixture with milk, combine well
Best served immediately, however leftovers store well in the fridge for up to a week

This is delicious not only on vegetables but as an addition to mashed potatoes, as a dressing for pasta salads, and is the perfect dipping sauce for homemade wings.

*Note: there was a typo in the original which called for 1 cup of milk. That will make a very thin ranch dressing. I prefer mine a little creamier and so have amended it to reflect my initial recipe.

photo: Diádoco

Unseen Labels – What’s In Your Fast Food

by Miraadditives, dairy, drinks

A friend recently posted this picture on their Facebook page. And I've heard a number of people talking about the “hand-spun” shakes at Chick Fil-A. I believe hand-spun means nothing more than using an old-fashioned, metal wand device, rather than a blender. However, with the words home-spun in there it sounds wholesome. And the picture, of course, makes it look tempting and delicious with a large peach right up front. The limited time only is, I suppose, there to make you feel that if you don't get yours now you've missed out.

Unfortunately the ingredients tell a different story:

Icedream (whole milk, sugar, nonfat dry milk, cream, corn syrup, natural and artificial flavors, dried whole eggs, cornstarch, mono and diglycerides, disodium phosphate, cellulose gum, carrageenan, sodium phosphate, guar gum, sodium citrate, annatto and caramel colors, artificial color [Yellow 5&6]), peaches, sugar, dextrose, water, citric acid, pectin (pectin, sodium diphosphate, calcium orthophosphate), lemon juice concentrate, salt, turmeric extract (propylene glycol, extractives of turmeric), natural flavor, ascorbic acid, annatto, milkshake base (whole milk, sugar, cream, whey powder (milk), nonfat dry milk, artificial flavor, disodium phosphate, mono and diglycerides, tetrasodium pyrophosphate, guar gum, cellulose gum, carrageenan), whipped cream (cream, milk, sugar, sorbitol, nonfat milk solids, artificial flavor, mono and diglycerides, carrageenan, polysorbate 80, mixed tocopherols [vitamin E] to protect flavor, propellant: nitrous oxide), cherry.

Rather than a whole food peach milkshake we have a host of chemicals which include artificial flavors (appearing three times), colors, preservatives and other unhealthy ingredients.

Considering that a traditional peach milkshake has ice cream (choose organic, whole fat and chemical free), milk (again organic and whole fat), and peaches (organic – to avoid pesticides), it's somewhat ridiculous that this lab-experiment-gone-wrong is being promoted as a tasty treat.

My suggestion? Skip theirs and make your own.

Do You Know What’s In Your Food?

by Miradairy, gmo, government

image from: gmo-journal.com

I've been writing more about Genetically Modified (GM – also referred to as GMO or GE) foods lately. Part of it is because the problem seems to be getting worse. I am concerned that there is still no labeling required in this country. According to this article from the San Francisco Chronicle 93 percent of Americans polled want their food labeled. They want the right to know. But it's still not happening. Why? Because it's bad for business.

I'm reminded of the fight over Recombinant Bovine Growth Hormone (rBGH) when the dairy industry fought like mad to stop farmers from labeling their milk as free of this harmful additive hormone which is not healthy for cows or humans. The farmers prevailed in that they were allowed to label their products as being rBGH-free but were forced to put a statement on their product that there was no difference between dairy from cows treated with or without rBGH. Science has since proved them wrong and we now know that rBGH increases Insulin Growth Factor 1 (IGF-1), decreases nutrition in the milk, increases mastitis in the cows (requiring antibiotics which we ingest because they don't stop milking the cows while they are giving them antibiotics), and decreased fertility in cows. That's obviously a problem for the cows, if they can't be bred, or “freshened” in dairy parlance, they can't be milked and therefore are no longer useful. If rBGH causes infertility in cows (apparently studies have showed a reduction of as much as 40%), what does it do to the people who drink the milk?

We are the only industrialized nation, to my knowledge, that still allows this harmful chemical in our food. Europe, Canada, Australia, and Japan, among others, have all banned it's use. Purchasing dairy products labeled rBGH-free or organic is the only way to avoid this chemical.

But with GM foods it's a completely different thing. Yes, purchasing organic is one way to avoid it, but no GM foods are labeled, not everything is available organic, and it's not financially feasible to purchase everything organic (at least not in our house). You would be amazed at how far GM products have crept into our food supply. We deserve the right to know what is in our food. I believe that corporate interests and profits should not supersede the right to choose clean food.

I also wonder what it says when the employees of the company that makes most of the GM foods, Monsanto, won't eat it, demanding GM free foods in their cafeteria? If they won't eat it why should you?

California is, potentially, about to become the first state to require mandatory GM labeling. With 80 percent of those polled in California supporting this initiative I am hopeful that they will win. Striking a blow against these modified foods and their manufacturers. I'm also hopeful that this will be the first of a steamroller effect across the country.

To stay informed about this issue you can follow along on the blog as well as at Organic Consumers.

The Raw Milk Controversy: Health, Rights, And Industry Interest

by Miradairy, FDA, health, USDA, WAPFdairy, milk

In case you missed it on the news, there was a raid of a store in California that was selling raw milk. The owner and two suppliers were arrested and an unknown amount of raw milk was dumped. As I understand it this was a store that essentially functioned as a buying club. Consumers were required to be members before they could buy. I will grant that the government claims the raid was in part because the store owner did not have the proper permits. The owner apparently thought that because his operation was a private buying club not a public place of sale he did not need one. However leaving aside that permitting misunderstanding, this is not the first time that there have been raids against raw milk sellers; last May there was a raid in Pennsylvania and there have been many others. For some reason it appears that raw milk and it's advocates have been targeted and are being dealt with by force.

The Benefits of Raw Milk and The Need for Legislation

I find this sort of thing disturbing for a number of reasons: 1. According to the Weston A. Price Foundation's Real Milk Campaign there are lots of health benefits from drinking raw milk. If the government feels that raw milk is so much of a problem then create legislation for it. But honestly Diet Coke is horrific to our health and there is no legislation there. This over-reaching attack on one product seems excessive and misplaced; 2. Those who want to drink raw milk should have access to it, they are aware of the risks and most of them are dealing with farmers that they trust to run a clean operation; those who don't want to drink raw milk don't have to. I'm not sure how this is considered a problem, raw milk is always clearly labeled and is only sold to those who specifically search it out; 3. The raids frequently go after raw milk producers or stores where they sell raw milk yet I am easily able to buy raw milk cheese and butter at my local big-chain grocery store. In order to make these products the producer has to start with a raw milk product. If the raw milk cheese producers can get approval to make and sell their product why not the base product?

Denial of Rights and The Influence of Industry on Legislation

I find all of this attention toward raw milk producers confusing in part because in other areas the governmental agencies in charge are clearly not doing their job. In the recent ground turkey recall it has come to light that the USDA suspected a problem two weeks before it actually forced the recall. The egg recall from last summer revealed that the owner had years of health and environmental violations. And the peanut butter recall from two years ago showed that the company had serious health violations but was never shut down. So major manufacturers appear to get a nod-and-a-wink while farmers and consumers are arrested and subjected to armed arrest? I feel that those who want to eat a certain way are being denied their rights. Going back to point number one above, smoking kills yet we still sell cigarettes, alcoholism and drunk driving are a big problem yet we still sell alcohol. I don't see raw milk as being harmful or costly to society yet it's being portrayed as this over-reaching evil product that kills. I'm truly puzzled by this attitude. Is it because cigarettes and alcohol and junk food generate big profits and those industries can afford to fund political legislators while small farmers and small groups of consumers can't? And why does it seem that the efforts of those agencies which are supposed to be protecting our food supply are being unevenly thrown against a minority population that wants nothing more than what they consider to be a healthy, nutritious food? I know many people have started to buy cow shares in order to preserve their right to have access to raw milk but even that appears to be under assault. I have come to believe that raw milk is the next dairy battle. Although I remember drinking it when I was a kid I don't recall it being popular or easily accessible and I certainly don't remember news headlines about it. Now that it is more available and more in demand it has suddenly become a problem? When organic milk became more publicized for it's lack of hormones, antibiotics and pesticides the dairy industry pushed back hard and tried to block labeling that stated milk was "rBGH free" because this would cut into their profits (note: rBHG is sometimes referred to as rBST). They did win a legislative ruling that milk which was labeled rBGH free also had to carry a statement that there was no difference between milk with and without the hormone. This was later shown to be not true with one study reporting rBGH milk had "Fat levels, particularly long chain saturated fatty acids incriminated in heart disease, are increased, while levels of a thyroid hormone enzyme are increased." For many people the only way to ensure added-hormone free milk was to purchase organic which is legislated not to contain it. I will make a side note here - just because a cow is organically raised does not mean that it is not still in some sort of a feedlot operation. The organic label does not automatically ensure fat, happy, grass-fed cows regardless of the cute pictures (which is sad because milk from grass fed cows is better for you). Organic simply means that cow is not fed GMO feed, not shot up with artificial hormones and not pumped up with antibiotics. If you want grass-fed, free-ranging cows you need to either raise them yourself or get to know a farmer who raises their animals that way. Now that manufacturers have lost the organic dairy war and more organic dairy products are arriving on the shelf regularly, the big producers are getting into the business themselves. I'm sure much of this is profit driven. If people are willing to pay more for organic dairy and you can't legislate it away then you might as well join in. But raw dairy is different. It doesn't travel well unless it's been turned into something like cheese or butter. That means a shift back to local smaller scale farming. I guess that's somehow seen as a problem.

The Things You Need To Know About Yogurt

by Miradairy, probiotics, summer

The Changing Styles of Yogurt

There are so many changes happening in the yogurt section of the grocery stores lately. It used to be that it was either plain, a gelatinized “Swiss-style” fruit mixed in, or a fruit-on-the-bottom kind of product. At least that's what was presented to us at the grocery store. Then came those tubes, the squeeze-able varieties. Now we see more drinkables including kefir, a fermented yogurt. The fermentation increases the probiotic activity of the yogurt and can be very healthy for you as long as the cultures are live. Soon enough we'll probably start seeing bottled containers of lassi which is a similar fermented yogurt drink from India.

Your grocery store's yogurt case has gone global. There are a lot of different kinds of yogurts from different cultures. Greek, Australian, Icelandic, Bulgarian, and more. There's also goat's milk, coconut milk, almond milk, and oat milk styles. The alternative milk varieties are geared towards those people who have lactose intolerance, but they seem to be gaining traction with people looking for more variety.

Many people seem to prefer Greek yogurt due to it's heavier, creamy consistency. It's higher in protein, almost 50% more according to the Berkeley Wellness Letter. The whey is strained out leaving a thicker product with a longer shelf life. Straining out the whey creates a product that is higher in fat and lower in calcium but also lower in lactose (the milk sugar that some people have trouble digesting).

Ingredients In Yogurt

Although yogurt is generally thought of as a health food, store-bought options are often packed with chemicals, potentially genetically modified ingredients, artificial flavorings, artificial colors, and added sugars or artificial sweeteners. Making healthy choices isn’t always easy. There are too many low-fat options which are often packed with negative ingredients. The fruit yogurts not only contain the natural sugars of the fruits but typically have added sweeteners as well and artificial colors. Reading the label is critical to avoiding excess sugars and other negative ingredients.

Plain, whole-milk yogurt is the best option. Fresh fruit or jam can be added for sweetness without the chemicals or other adulterants. (Of course, this does require checking the label on the jam as well if it is not homemade). Additionally, you need to choose yogurt which does not contain rBGH (recombinant bovine growth hormone) a hormone which has been linked to increased rates of diabetes and other health issues. Look for the label to state that the milk was from cows not treated with rBGH or choose organic. It's also highly recommended that you buy whole-milk (sometimes referred to as 4% milkfat) as this provides the fat needed for the body to properly process vitamin D (a fat-soluble vitamin).

Making Yogurt At Home

To make yogurt you'll need a starter. While it is possible to use store-bought active culture as your starter, in order to ensure a good balance of probiotics or beneficial bacteria it is often helpful to purchase a starter culture. Simply follow the instructions in the packet to make your initial batch of starter.

Once you have a culture that you can use, either the starter or a store-bought, you will be ready to create subsequent batches of yogurt. You will need about half a cup of yogurt for every half a gallon of milk that you use.

Heat your milk on the stovetop in your Dutch oven or a non-reactive saucepan; stir gently as it heats
When it reaches 200F, or just below the temperature when it would boil, let it cool to 115F
Take a half a cup of the warm milk and whisk it together with your yogurt in a separate container
Add this mixture back into the rest of the milk and whisk it together
Keep your mixture at 115F for about 4 hours; you can simply heat your oven to 115F, then turn it off
Place a lid on your saucepan or Dutch oven, wrap it in a few layers of towels and place it back in a draft-free space such as your oven or a microwave oven overnight or until it has set and looks like yogurt
When it's ready, pour the yogurt into containers and store in the refrigerator

Making it Greek-style

Many people don't realize how simple it is to make a Greek-style yogurt of your own.

Take 32-ounces of whole milk, organic, live culture yogurt
Line a colander with cheesecloth (you can also use an unbleached coffee filter or a cloth napkin)
Place the colander on top of a bowl and pour the yogurt in
Put the whole thing in the fridge overnight
In the morning you have a thicker, Greek-style yogurt plus the whey which has strained out

Whey is wonderful for soaking beans, it can also be added to soups or smoothies. Some people even drink it straight. If I have too much I usually feed the extra to the dogs, they consider it a great treat.

What To Do With It?

Yogurt is delicious just as it is but can be used in a wide variety of ways. It can be served both sweet or savory.

Make parfaits by layering granola with fresh fruit (a tasty treat for breakfast or delicious as a dessert)
Thickened yogurt can be used as a substitute for sour cream
Adding herbs allows you to make a savory dip
Yogurt and fresh lime juice are just two of the ingredients needed for a really delicious chicken marinade
It can even be added to some baked goods to help make them moist
One of my favorite ways to eat it is to mix it with cottage cheese and a bunch of fresh vegetables, such as cucumbers, cherry tomatoes, and chunks of sweet peppers. Add a pinch of sea salt and a grind of fresh pepper and you've got a tasty summer lunch.

Different Dishes Around The World

In addition to different types of yogurt culture, many cuisines have a yogurt dish of some kind mixed with different spices or foods to make a condiment.

In India there is a shredded cucumber yogurt dish with scallions, garlic, cumin and pepper that helps to cut the spicy heat of the cuisine called Raita
A similar dish can be found in Greek cultures and is called Tzatziki; it's made with yogurt, cucumber, garlic, and mint
There's an Israeli yogurt called Labneh which has a little salt in it. Sometimes it's thickened and turned into a Labneh cheese
Bulgaria even has a cold soup called Tarator which is made with yogurt, cucumber, dill, garlic, walnuts, and oil, it makes a great starter for a meal on a hot day

Whatever style or type of yogurt you are eating (or drinking) it is important to remember that you want the real stuff. Live cultures, no added artificial ingredients, just good, healthy, probiotic, digestive supporting yogurt.

Alicia Lawrence contributed to this article. She is a content coordinator for WebpageFX and when not at work she enjoys cooking with her ceramic cookware, shopping at farmers markets or blogging about travel, nutrition, and public relations.

photo credit: Patrick Neufelder

Raw Milk Befits

by Miradairy, FDA, questions

My friend Cindi asked: “I just found a farm down the street from me with raw milk and raw milk products. what does that mean? Is that better for you?“

The short answer is YES, raw milk is great. The proviso is that you need to be sure that your dairy is following good sanitation procedures and that they are testing for pathogens on a regular basis.

Health benefits:

One study from 2006 in England and shows that raw milk consumption substantially reduced allergies and asthma in children
When you pasteurize milk the heat process destroys a lot of enzymes and good bacteria in the milk. These are beneficial to our health and the only way we can get them is through raw dairy
Homogenizing milk forces the fat globules into small particles and prevents the cream from rising to the top. (Honestly in huge dairy business they skim the vast majority of the cream anyway to sell separately at a high price.) This process heat the milk for a second time and many folks feel it changes the flavor and the nutritional value
Because unheated milk has all the enzymes and bacteria (important for lactase to break down the milk sugar), many people who think they are lactose intolerant can actually drink raw milk without a problem

Nutrition:

Raw milk is noticeably higher in Vitamin C than pasteurized milk. A recent study in 2009 found that all of the DHA (dehydroascorbic acid) and 20% of the ascorbic acid disappeared due to processing
When milk is heated there is also a reduction in calcium bioavailability
Raw milk contains a lot of CLA (conjugated linoleic acid – an essential fatty acid which can help fight cancer)
More than half of the Vitamin D in raw milk is destroyed in processing which is why commercial milk is fortified

I'm going to be honest and tell you that there is a lot of controversy surrounding raw milk. Lots of pressure comes from commercial dairy operations to force the FDA to shut down raw dairy farmers. There are folks who are huge fans of raw milk and just as many who are opponents. I actually find this interesting because there are some large commercial operations (such as Organic Valley) that are now selling raw cheese in the grocery stores. Raw cheese has to come from raw milk. So how are the small producers in the wrong? But I digress…

As I stated above, you need to be sure that you can trust your farmer, that they are running a clean operation. If you're comfortable with what they offer then raw milk can be a very healthy addition to your diet.

If you want more information check out:

A Campaign for Real (Raw) Milk
Real Raw Milk Facts
RealMilkFinder

source: http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=5129940, http://journals.cambridge.org/action/displayAbstract?fromPage=online&aid=4531412, http://livingawholelife.blogspot.com/2009/01/is-raw-milk-more-nutritious_16.html

photo courtesy of Nicholas Bullosa

Making Ghee

by Miradairy, fats and oil, recipes, vegetarian

Cooking with ghee

When looking for healthy fats to cook with my favorite choices are olive oil, coconut oil, avocado oil, butter, and ghee. I really like using ghee because it has a wonderful sweet flavor and it's easy to use.

Originating in India, ghee is simply clarified butter. In other words, butter that has been gently cooked to a point where the moisture evaporates and you can separate out the milk solids. Because it doesn't have the milk solids to go rancid, ghee can last for a very long time at room temperature (a good thing here in Texas where butter left on the counter would turn liquid and then go bad in very short order). Ghee also has a higher smoke point than butter (485 F for ghee vs. 350 F for butter) making it a really good all-around fat for sauteeing, baking, and roasting.

Nutrition facts

Ghee can be a healthy choice for many people lactose intolerance. This is because all of the milk-fat solids have been separated out.
Grass-fed dairy has higher levels of Conjugated Linoleic Acid (CLA). This means when using grass-fed butter to make ghee, it also has higher levels of CLA. Studies have shown that CLA
Ghee, especially when made from grass-fed butter, is very high in the fat-soluble vitamins A, E, and K. These vitamins are important for the immune system, supportive for your metabolism, and beneficial for teeth and bones.
CLA is very helpful for reducing inflammation, making it a good choice to add it to your diet.
CLA appears to be cardioprotective with results showing “improved aortic sinus atherosclerosis“
Studies have shown CLA to be helpful for weight loss
Studies have also indicated that it can be anticarcinogenic

How to make ghee

The better the quality of your butter the better flavor your ghee will have. My recommendation is to use unsalted butter from pastured or free-range cows that have been grass-fed (in other words, no grains in their diet). 16 ounces of butter will yield approximately 12 ounces of ghee. The most important thing to remember is that you need to watch it the entire time because it goes from being done to burnt in a snap.

Put your unsalted butter into a thick bottom pan and cook on medium heat until it starts to boil
It will start to foam and crackle as the milk solids condense and the water boils off. If you want you can turn it down just a smidge at this point
I scrape off the milk solids foam because I save it as a treat for my dogs but most folks just leave them because they will eventually settle to the bottom of the pot
After approximately 15-20 minutes you will see that the ghee is a clear golden color and the dark brown milk solids are on the bottom of the pot. This is where you need to be careful. You want to make sure all the ghee is clarified and you can see all the way to the bottom of the pot
Remove the ghee from the heat and strain. I use a fine-mesh strainer lined with two paper coffee filters into a measuring cup
Let the ghee sit for about 10 minutes and then pour it into a clean glass jar to finish cooling
It can be stored at room temperature for the softest, best use consistency

While it is possible to make ghee using your oven or your slow cooker, those both take significantly more time. This is such a simple process and doesn't take very long. In my opinion, it's worth it to simply do the traditional stovetop method

How to use ghee

There are any number of delicious ways to add ghee to your diet. Here are a few of my favorites. If you want to temper the flavor of the ghee a little you can mix it half and half with coconut oil. Once you start using ghee you'll discover how much you enjoy it. You may even find yourself adding it to almost everything.

A teaspoon in a cup of tea or coffee for a wonderful flavor and energy boost. Ghee is also a-maz-ing when you put a dollop into a cup of hot chocolate.
If you love a hearty breakfast with overnight oats or some other grain, ghee can be a wonderful topping with a little cinnamon and some chopped nuts
Add just a little to cooked vegetables to give them a delicious finish. I find it's best to add the ghee before any last seasonings or herbs
It's also great for mashed vegetables like sweet potatoes, turnips, or other root vegetables
Amazing on a muffin or a slice of zucchini bread, I find the caramel-y flavor of ghee better than butter for these snacks
Speaking of snacks, ghee is amazing on popcorn
When baking you can substitute equal parts ghee for any recipe calling for butter

Given the health benefits, and the delicious nutty flavor, it makes sense to add ghee to your real food diet as an option for a nourishing fat.

[expand title=”Sources”]

Ha, YL, et al.Anticarcinogens from fried ground beef: heat-altered derivatives of linoleic acid. Carcinogenesis. 1987 Dec;8(12):1881-7

Kanter, JE, et al. 10,12 Conjugated Linoleic Acid-Driven Weight Loss Is Protective against Atherosclerosis in Mice and Is Associated with Alternative Macrophage Enrichment in Perivascular Adipose Tissue. Nutrients. 2018 Oct 3;10(10).

Zulet, MA, et al. Inflammation and conjugated linoleic acid: mechanisms of action and implications for human health. J Physiol Biochem. 2005 Sep;61(3):483-94

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Calcium Comes From

by Miradairy, health, vegetablescalcium

Calcium is a cornerstone of good health, playing a pivotal role not just in bone and teeth strength but also in muscle function, nerve signaling, and blood clotting. Despite popular belief, fortified milk and dairy products are not the only paths to achieving your daily calcium intake. A diverse diet rich in whole foods can offer ample calcium and additional health benefits.

Understanding Calcium's Role and Requirements

Adults aged 19-50 should aim for an Adequate Intake (AI) of 1,000 mg of calcium per day, a benchmark set by the Linus Pauling Institute at the University of Oregon. This goal is attainable through careful dietary choices, even without dairy.

Calcium.” Linus Pauling Institute, 2024, lpi.oregonstate.edu/mic/minerals/calcium. Accessed 22 Aug. 2024.

Broadening Your Calcium Sources

Leafy Greens and Seeds: Nutrient Powerhouses

Dark, leafy greens such as kale, turnip greens, mustard greens, collard greens, and spinach are calcium-rich. For example, a cup of cooked spinach provides approximately 245 mg of calcium. Seeds, too, are surprisingly high in calcium; four tablespoons of sesame seeds offer 351 mg, surpassing the calcium content of a cup of milk.

Plant-based Milks and Other Alternatives

For those avoiding dairy, plant-based milks like almond, hemp, and rice milk are viable alternatives. While the calcium in these milks is often fortified, they provide a dairy-free means to meet your intake requirements. Remember, the nutritional content can vary, so it's essential to check labels.

Seafood, Nuts, and More

Beyond greens and seeds, other calcium-rich foods include sardines (382 mg per 100 g), almonds (266 mg per 100 g), and flax seeds (255 mg per 100 g). These options not only diversify your diet but also pack in additional nutrients beneficial for overall health.

The Spice of Life

Don't underestimate the power of spices. A 2 tsp. serving of dried basil contains over 63 mg of calcium. Incorporating herbs like basil, rosemary, thyme, and even cinnamon can boost your calcium intake while adding flavor to your meals.

Rethinking Calcium in Your Diet

Shifting away from the idea that dairy is the only calcium source allows for a more inclusive and healthful approach to nutrition. Whether due to dietary restrictions, ethical choices, or personal preference, there are numerous ways to ensure you're getting enough calcium. This holistic view supports not just bone health but a vibrant, varied diet rich in essential nutrients.

By expanding your dietary horizons beyond dairy, you can meet your calcium needs through a balanced intake of greens, seeds, nuts, alternative milks, and even spices. Embrace the variety for a healthier, more inclusive approach to nutrition that ensures your body gets the calcium it needs for strong bones, muscle function, and more.