Dinner Tonight

Best chicken ever, according to the kid's friends we had over!

Best chicken ever, according to our kids AND their friends we had over!

Nothing special tonight.  Very simple.

  • Mixed chicken pieces, baked after marinating all day in mixed leftover lacto-fermentation brine.
  • Sauteed green beans
  • Thick cut organic “french fries” (baked).  Lightly coated in avocado oil and then dusted with cumin, chile powder & garlic salt.
  • Lacto-fermented homemade ketchup
  • Pomegranate water kefir (not pictured)

Kids had friends over, and they said it was the best chicken ever.  They loved my “soda” too.



FAT: A Brief Introduction

The idea that saturated fat is the primary cause of obesity and heart disease is finally changing course in the medical and health community.  Gary Taubes, an American science writer in his book “Why We Get Fat and What to Do About It” hypothesizes that Carbohydrates generate insulin, which causes the body to store fat.  It’s been a long road from when Proctor & Gamble’s Crisco was invented in the early 1900’s and soon became a household name.  It was the first time Hydrogenated oils were used and because they were plant based, were thought to be a better cooking oil than it’s immediate predecessor: Lard.  Entire industries and new food-like products sprang up as a result of this newly found, supposedly “heart healthy” oil product that was cheap, easy to make and very shelf stable.


Spoonful of Coconut goodness – it is liquid above 76 degrees. Solid, like in this image below 76.

Unfortunately, the data didn’t ever support this, then or now, and it’s pretty clear that diets with less saturated fat generally have a higher rate of heart disease.  That’s one of the reasons Coconut oil is “all the rage” now, and seen on every aisle and every health blog out there.  Back in the 80’s, the American Soybean Association went on a PR blitz trying to obliterate all other tropical oils to make way for their vegetable oils.  Well, it worked.  To this day, the myth of coconut oil in particular being unhealthy still lingers, because unlike most vegetable oils, it is indeed high in saturated fat…and considered downright evil.

Keep in mind that Coconut Oil has been a staple in the diets (and for endless topical uses as well) of most of the world’s tropical populations without any history of heart disease.  What the food-oil industry PR campaigns missed was that while Coconut oil is indeed saturated, there are many varying types of fats.  Coconut Oil consists mainly of medium chain fatty acids.  In laymen’s terms, this means that this kind of fat is burned immediately, as a source of energy, and not stored as fat OR converted to cholesterol (thus also punching holes in the theory that Cholesterol is fat’s evil partner as another key contributor to heart disease).  None of this news on saturated fats is to say that all saturated fats are good in endless amounts, so don’t go thinking tons of fast food burgers are suddenly okay.

What else is Coconut Oil good for?  The list is really long, and although anything that calls itself a “miracle” seems dubious to me, I do highly recommend the book by Bruce Fife titled The Coconut Oil Miracle. 

How about these for starters:

  • Overall general immune support – due to the healthy fats lauric acid, caprylic acid and capric acid which contain antifungal, antibacterial, antiviral properties
  • Helps manage Type 2 diabetes – by protecting against insulin resistance
  • Eases digestion, bloating and even irritable bowel syndrome.
  • Eases skin lines – keeping skin’s connective tissue strong (use topically AND ingested)
  • Helps sugar cravings – reaching for a spoonful of coconut oil instead of an afternoon sweet because a quality fat is more satisfying than carbs
  • Outstanding cooking oil – has a high smoke point, and doesn’t oxidize like most other oils.

I think the primary take away is that the KIND of oils we consume, alone with whole, minimally processed foods is critical to good health.  For example, while we need Omega-6 fats for sure, the Standard American Diet is way out of whack with regards to the proportion as compared to the Omega-3 fats.  Still eating margarine?  STOP NOW, and bring back the butter.  And Coconut Oil.  And Olive Oil (best when eaten raw, as in a salad dressing).

Some other oils to consider are avocado and hemp.  Steer clear of run of the mill vegetable oils, especially soy, cottonseed or even canola.  Yes, Canola is another great PR campaign gone awry…..while most oils are named for the fruit or source they come from, ever hear of a canola plant?  It doesn’t (really) exist.

Keep quality fats, and ample portions of them in your diet as a means to radiant health.  In our house, we’re trying hard to get at least tsp/day into the kids.  Give it a try….prices are way down on bulk sizes of quality, minimally processed, organic and extra virgin Coconut oil.

As a side note, give Jackson’s Honest Chips chips a try.  They’re delicious…organic potatoes, 100% coconut oil and sea salt!

REAL FATS ARE GOOD- “….even the maligned saturated fats and its corollary, INDUSTRIAL FATS ARE BAD. It’s not complicated. Eat real fats and avoid industrial ones.”  Nina Planck, Real Food for Mother and Baby.

“America Needs An Oil Change” – Quote from the side of the Nutiva Coconut Oil Container in our kitchen. 


The Atlantic

American Journal of Clinical Nutrition

and American Journal of Clinical Nutrition


“Going Paleo” is not something I think we’ll incorporate into our family protocol anytime soon.  Nor is being a vegetarian.  Both of these lifestyle choices could easily take several blog posts all on their own and yet as if they were politics, I may stay away from them in their entirety….we’ll see.

However, both of these relatively drastic dietary choices have merits, and for the topic of this blog I want to talk about bones.  Bones…as in using the complete carcass in the case of poultry.  The nutrient dense stock you get from them when properly preparing at home makes it not even a comparable product to anything you buy in the store.  If you look at the ingredient list in anything store bought there is no indication of bones or how the stock is made.  The bones are the key, and usually the difference in terminology.  Chicken broth is usually made when cooking the meat with some vegetables and seasonings.  Chicken stock is what we’re talking about here….made with the bones.

When cooked at the lowest simmer possible, for the longest amount of time….as much as 24 hours or so, the minerals that leech from the bones are second to none.  When I drink it, I seriously feel nourished deep down….it’s hard to describe.

Here are some of the reasons why:

  • The gelatin, a colloidal substance in bone stock assists digestion; in fact it is known to treat digestive disorders such as IBS, colitis and even Chrohn’s disease.
  • Bone stock contains minerals such as calcium, silicon, sulphur, magnesium, phosphorous & trace minerals in an easily digestible form. Calcium for one, is the most abundant mineral in bone and also the most abundant mineral in the body.
  • Gelatin is used to tonify the blood, with glycine, a key ingredient playing a vital role. Chinese studies have shown gelatin to increase red blood cell and hemoglobin count, increase serum calcium level, and increase the absorption and utilization of calcium.
  • Gelatin assists in neutralizing whatever intestinal poison is causing problems during an intestinal bug or flu.
  • Most stock recipes stress the quality that can be obtained from using highly cartilaginous parts of animals including joint areas, like chicken feet and beef knuckles, trachea and ribs.
  • Stock is a liver tonic (liver supportive) because it helps the body to detoxify during a cleanse, and in fact at any time it is eaten.
  • Stock also contains, Chondroitin Sulfate, a jellylike substance, now famous as a supplement for joint pain associated with osteoarthritis. It functions to support and provide adhesiveness. It lines blood vessels and plays a role in lowering atherosclerosis, cholesterol and heart attacks.

My own chicken broth process is adapted from numerous sources, and it works for us.  I usually make it with two whole chickens at a time, but only one this round, as shown.  I generally slowly roast the chicken, as it is simpler to use the meat in my opinion.  Should you choose to start with raw whole chickens right into the water, you have to remove the bird after about 2 hours.  Then you remove the meat and return everything else to the liquid to continue on.  Leaving chicken meat simmering for 12 or more hours makes it tough at first, and then mushy, like a tofu gone bad!

  1. I usually start in the morning after breakfast.  Remove innards, do not discard.  Place whole bird(s) into casserole/baking dish with innards, covered with foil or baking lid in oven at about 210 degrees for about 10 hours.

    photo 1

    Raw bird going in

  2. Time the start time for dinner, and about 15 minutes before dinner time flip bird over carefully. Remove foil and broil to lightly brown the top skin.  Enjoy the pulled meat for dinner.  Crispy skin is a killer appetizer to sneak before pulling the meat off the carcass!
  3. As you pull the meat, return the juices and bones to a crock pot on low setting.  I always try to break as many of the bones as possible to allow all the marrow to be fully released.  For one chicken, I add about 4 c of water.  Double that for two whole chickens.
  4. Add a few TBS of Braggs Apple Cider Vinegar.  This acid helps to pull more minerals out of the bones.  COVER, and then simmer on the lowest setting.  My crock pot lowest setting is not as low as I would like, and I’ve read that the best simmer is when the bubbles are steady, but just barely breaking the surface.  My crock pot is slightly more than that but I am not worried about this slight difference.

    photo 2

    Some veggies added to bake for dinner that night.

  5. I run the crock pot for about 12 hours, and then put in chunks of 3-4 carrots, celery and an onion or two.  It is perfectly fine to stop after a few hours when the veggies are soft, or let it go another 12 more hours.  The longer the better.  Just be sure to add water as needed to keep the total liquid level about the same as when you started.
  6. Turn off crock pot.  You can let it cool for an hour or so to make straining it easier if you would like.  I strain it at least twice, sometimes three times.  I use a large holed (metal) pasta strainer first to remove the bones.  Since I hate wasting a single drop, I usually let the bones drip for awhile before straining it again.  Discard the bones (and the now mushy veggies) at this time.  Strain a second time using a finer, metal screen type strainer.

    photo 3

    Meat separated from bones

  7. Chill.  This is one area that is important for good food safety, as you need to properly chill within a short amount of time (well under 4 hours is best).  Putting a huge bowl in the fridge will take much too much time, and clearly not a good idea.  Once the stock is at a cool enough temperature to handle, break down your batch into quality zip lock bags or mason jars and freeze or chill in small batches. You could even put a few ice cubes into each batch to help it cool faster.
  8. Consume.  Add a little salt and sip like you would a good cup of tea.  Make soup.  Flavor simmered veggies with stock.  Always have some in the freezer for when the cold or flu season hits.  It is unbeatable.


    Broth in bowl after first strain

If it is total liquid and not wiggly like jello, it either may not have cooked long enough, you added too much water or it could have even been a poor quality CAFO chicken.  You want your finished, chilled product to have that jello-like wiggle, and even a nice layer of fat on top – don’t discard that!  Be sure to mix it in as you take your portion each time.

While I clearly favor chicken stock over the others I’ve made, broth can be made from turkey, beef, buffalo and even fish/shellfish.  The red meat batches generally add an extra step of braising bones in the oven first, but I’m just not a fan of the taste of this broth, although the end result is clearly still just as beneficial.  Once you get the process down, I think you will never go without some  in your freezer.

“The doctor of the future will no longer treat the human frame with drugs, but rather will cure and prevent disease with nutrition.”  ~Thomas Edison

Supplements in our diet: my case for Vitamin C

Rainbow Chard from our garden...incredible source of VC....and its so beautiful!

Rainbow Chard from our garden…incredible source of VC….and its so beautiful!

Whole, unprocessed, organic, real food is hands down the most important part of our diet.  One cannot live on processed supplements alone, no matter how hard you might try.  The move to supplement bars, or instant breakfast meals in a bar/drink are utterly crazy to me, and in my opinion, not good for anything other than a short term fix.  I love some of the good bars available only for long hikes or other outdoor activities where a meal is not an option.  There are some really good raw bars out there I really like.

However, no matter how hard we try to eat well all the time, supplements do play an important part in our daily regimen.  Like our use of garlic, we have staved off many simple colds, and who knows how many other unwanted invasions of good health by a small core of basic supplements.  At the moment, we prefer a select few individual vitamins, minerals and a fish oil versus a “multi-vitamin” because you just cannot get enough of the quality ingredients or the highest dose into a capsule when you’re trying to make an “all in one” product.  In addition, we do eat very well in our house, with most every meal eaten as a family with fresh, home-cooked foods.

Orthomolecular Medicine is the term coined by chemist Linus Pauling back in the 1960’s describing a form of alternative medicine built around maintaining optimal health through nutritional supplementation; aka vitamins and minerals.  Generally, my entire family takes 2 grams of Vitamin C each day….a gram with breakfast, and a gram with dinner. This is a maintenance dose for us especially October through May despite the RDA being only 60 milligrams.  We step it up to one gram an hour when a cold threatens.  There are virtually no side effects, until you get bowel discomfort, and once you reach that (no one in our family ever has, even our youngest) we know that is the limit and would simply back off at that point.

A close family member was diagnosed with shingles last summer.  What an unpleasant and somewhat scary experience.  We were past the time window where any pharmaceutical might have worked (successful treatment with most drugs is questionable at best, apparently).  After some research, VC was taken at about a gram per hour as long as she was awake.  There were some other supplements she took and applied topically, but in the end the shingles was gone…simply gone in under 2 weeks.  In fact, what looked like it could have left an ugly, permanent scar had no remains whatsoever just a few weeks after that.  Our brief experience with shingles wasn’t fun by any means, but we clearly beat the odds and hope to not see that one again anytime soon.

Vitamin C initially came into importance as a supplement to ward off scurvy, which it did in relatively low doses through the addition of citrus into one’s diet.  Over time, research has shown that it is incredibly safe, even in enormous doses, with little to no side effects, especially when compared to the side effects of the pharmaceutical alternatives.  The theory of VC causing kidney stones has been repeatedly dis-proven, as discussed here although countless other sources are available.

The list of conditions successfully treated is long and there are numerous success stories even with many types of cancer.  Success has been shown in both a cure rate as well as in a boost in quality of life during standard cancer treatment.  In these scenarios, the VC is delivered in ultra high doses intravenously, but the effects are the same.

Living in a generally over medicated and undernourished country, I think basic supplementation offers benefits that far outweigh any negatives or potential side effects.  I don’t believe in popping pills for every ailment that comes our way, but rather keeping a strong, vibrant immune system that is well equipped to fight whatever may come down the pike, as the body was so well designed to do on its own.

“Let food be thy medicine and medicine be thy food”  ~Hippocrates

By the way….one of the all time best documentaries is available for a few more days for FREE!  Viewing is online only.  FOOD MATTERS is a must see, and covers food and supplements to the nth degree.


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Random Post – Lunch

Mom-on-law is visiting, and she knows how we like to eat.  She scoured the fridge and made us a leftover salad plate.  Delish!

Organic baked potato, Kalamata Olives, Spinach, Baby Kale with lemon dressing, Marinated Chicken Thigh, Avacado, the bottom of the jar from an old batch of Cultured Zucchini….containing bits of onion and garlic cloves, and whole grain/wild rice mix.  I topped it off with a spoonful of the fermented “brine” from the vegetable batch as I cant waste anything in my house.  Usually the brine makes an incredible marinade for chicken and Salmon.

Delish - Leftover salad plate

Delish – Leftover salad plate

PS – Unfortunately for me, I was still a tiny bit hungry, so not shown is the Sunbutter and Jam sandwich on GF toast of course:)