Monthly Archives: October 2011

40 Day RFC – Baked Chicken

Here is an easy recipe for those who just can’t wrap their mind around what Real Food is. Smile.

Baked Chicken with Vege’s.

This is incredibly delicious and super easy to make.


1 Whole Organic Chicken

Some Vege’s: I like potatoes, carrots, onions, mushrooms.

Some homemade salsa, or store bought if it is raw.

Remember, pasteurization is a modern way to kill anything that could spoil. In the process it kills all the enzymes and most of the vitamins and turns real food into a manufactured ingestible. Salsa in the store is pasteurized, so make your own or find some that is raw.

Ro make raw salsa:

  • Dice a few organic tomatoes – I use 2-4 depending on their size.
  • Dice some green onions to flavor – 1 whole bunch, generally.
  • Dice some mild Jalepeno to flavor – 1/2-1, if it is mild. Less if it is hot.
  • Season with cumin if you don’t have an allergy to it.  Cumin wigs out my brain like gluten does, so I avoid it, but I love the flavor.
  • Mince some cilantro – 1 bunch
Mix all together and enjoy.  If you like it spicier, you can add red chile flakes, chili powder, or garlic or garlic powder . . . to taste.  Some people like to add salt. I find the tomatoes salty enough on their own.
So you take your Chicken and stuff some salsa under the skin of the breast and work it down under the skin on the legs and thighs. A tablespoon per leg and maybe two per breast and you are good to go.
Chop up the veges and place them in the bottom of a roasting pan. Place the Chicken
on top of the veges. If you are having company, you can roast it breast up for a pretty chicken. If no one is viewing it, roast it breast down for a moister meat. I also set the giblets in an obvious position in the pan, for those who like them.
I also put in 1/2 to 1 whole lemon (quartered) – in the cavity of the bird.
You can also drizzle raw organic olive oil on the skin for a nice crisp and pretty brown skin.
I bake this 2 hours at 350 or 3-4 hours at 300, if I’m going to be out and about and want it ready when I come home.
This is incredibly tasty, satisfying and simple.  I sometimes serve a salad with this, but often have it just as it is. Everyone who has ever eaten this has wanted the recipe. When I tell them they are always amazed that it is so simple.
Next time I make this I will take a picture and post it here.
Real food rocks!

40 Day RFC Continued – Raw Butter

Well, I am officially a pioneer. This week I purchased raw cream, produced by Marilla, the cow, seen in the photo below, and churned it into fresh, homemade sweet cream butter. So delicious.

Marilla eats grass year round, has a lovely disposition, and her milk is heavenly. I purchased two quarts of Marilla made raw cream, and churned it into butter. I was surprised by how easy it was and elated with how delicious it is, and how positively my body responded to the milk, the cream and the butter. I also has a sense of accomplishment at making butter and called several friends to impress them with my new skill. Smile.

I used this little unit to “churn” the cream.

Below is a photo of

  • the starting product (in the measuring cup),
  • the butter that it produced (the round yellow butter),
  • the buttermilk it produced (in the stemware glass)
  • and a store bought cube of salt free, sweet cream, pasteurized butter for comparison.

Notice how yellow the butter is that I hand churned. I did NOT add any coloring to it. This is the natural color. Pretty impressive.

Raw milk and raw cream are full of natural nutrition, which includes: minerals, vitamins, enzymes, proteins, acids, and more. Some consider it to be perfect food and it certainly falls in the category of Real Food.  Raw milk fasts have been proven to be beneficial for people, in varying degrees. Google raw milk fast and you will find a good deal of info on this.

So, raw milk, cream and butter are genuine/real food, and because I was blessed to find raw cream locally, I decided to adventure into the world of butter making and use only raw butter during this 40 day real food challenge. I have to say it is lovely, lovely, lovely. If you have never experienced raw milk, cream or butter, I highly recommend you give it a try. The trick is to find a source that comes from a grass fed cow. Their diet makes all the difference, as does their disposition. (You want to also make sure the farmer has a sanitary set up. I bought some raw milk from another source once and it was not a pleasant experience, so be alert in this.)

The truth is, if I have a choice, I will never go back to pasteurized milk, cheese, cream or butter. The difference is so extreme. Real dairy is delicious, satisfying and promotes health. These are all good reasons to choose raw, however, I would choose raw just for the flavor, even if there were no differences nutritionally. It is just superior in taste. Yuh uh ummmmmm!

Below is a close up of the raw butter and the pasteurized butter.

You can imagine how much more nutritious the one on the left is, just by looking at the deep rich yellow. I assume this is Vitamin A, but can’t say for sure.

I also love that in the process of making butter I also “made” buttermilk. The milk that separates from the butter fat is buttermilk and it is also delicious. You can see the buttermilk in the stemware glass in the top picture. Notice is it whiter than the cream in the measuring cup.  When the butter is separated out, it leaves a nice white buttermilk.

So what about low fat diets? Aren’t they supposed to be good for you? No!

Your body needs saturated fats and fat soluble vitamins. Without these you end up malnourished. Read Nourishing Traditions by Sally Fallon, or go to the Weston A Price Foundation website to read more. Fat is essential to health, and butter, lard, coconut oil/butter are all extremely healthy for you.

Margarine, Crisco and other artificial fats are extremely detrimental to health. They are artificial, manufactured injestibles which have no real food value, and your body cannot use them to create healthy cells.

Pasteurized milk, cream, cheese and butter are not much better. They cause mucous production, inflammation, immune distress, and general stress to the body. People who are “allergic to dairy” often find they are not allergic at all when they are able to try raw dairy. What they are allergic to is milk that has been profoundly altered and damaged through pasteurization and homogenization.

So! If you are able to find some real raw dairy, you might consider giving it a try during your 40 Day Real Food Challenge, and let us know how it goes. lists real milk sources by state.  I find it extremely satisfying and with the first few swigs I felt my body relax and become calm and centered. I highly recommend it.

It has been interesting to me to see there is a whole REAL food movement out there. I thought I was the one who coined the phrase “real food,” but others are using the same term. I’m very encouraged to see others choosing real food for life.

To Your Excellent Health!


40 Day Real Food Challenge

On October 1st I started a 40 Day Real Food Fast (TM). What is a Real Food Fast?(TM)

A Real Food Fast (TM) is a diet void of anything that falls in the category of manufactured ingestible. A manufactured ingestible is something that is sold as food but is so processed that it is no longer alive or nutritious, and causes loss of health, excess weight and disease. (Processed foods are foods that have been compromised by the addition of hormones, additives, preservatives, unnatural genetic material or other chemical or heat treatments that alter or destroy the natural healthy enzymes, fatty acids, vitamins and minerals.)

A simple way to think of a Real Food Fast (TM) would be a diet based on foods available for all of history, prior to 1900. After that time, manufactured, processed, shipped products (made with a view to shelf life, rather than nutritional value) began to enter the market. Shortly after that Americans began to exhibit high levels of disease and the numbers have become epidemic in our lifetime. A study of food trends in the US clearly shows a connection between our unnatural modern diet and diseases like Diabetes, Heart Disease, High Blood Pressure and Stroke. Experts all agree that these diseases are preventable through diet and exercise.

What am I supposed to eat?

Recently I heard from a number of people who just have no idea what to eat if they don’t eat modern manufactured foods. When I decided to do a Real Foods Fast myself, I thought it would be a good opportunity to challenge others to do the same and give them some help with the question of “What am I supposed to eat?”

First, lets look at what you should not eat. Processed manufactured ingestibles include anything boxed or bagged, such as:

  • Cereal
  • Crackers
  • Chips
  • Cheese Puffs
  • Cake mixes
  • Cake frostings and decorations
  • Boxed pudding type deserts
  • Hamburger Helper type products
  • Boxed/Instant meals
  • Frozen Dinners
  • Frozen Pizza
  • Cooking Oils like: Soy, Corn, Canola, peanut
Other items include products that have additives, like “natural flavors or colors,” which are actually not natural, and any product that includes ingredients with long non food names like hydrolyzed, etc. Some of these include:
  • Salad Dressing
  • Canned soups
  • Boxed soups
  • Boxed dip mixes
  • Meal replacement bars
  • Packaged meats
  • Snacks
  • Instant Foods  
  • Non-dairy creamers
Pasteurized foods or drinks, which includes store bought:
  • Bottled or Frozen Concentrate Fruit Juice Drinks
  • Milk
  • Cheese
  • Yogurts
  • Ice Cream
  • Kefir
Genetically modified foods:
  • Rapeseed – Resistance to certain pesticides and improved rapeseed cultivars to be free of erucic acid and glucosinolates. Gluconsinolates, which were found in rapeseed meal leftover from pressing, are toxic and had prevented the use of the meal in animal feed. In Canada, where “double-zero” rapeseed was developed, the crop was renamed “canola” (Canadian oil) to differentiate it from non-edible rapeseed.
  • Honey – Honey can be produced from GM crops. Some Canadian honey comes from bees collecting nectar from GM canola plants. This has shut down exports of Canadian honey to Europe. Make sure it is local and organic, if you can.
  • Cotton – Resistant to certain pesticides – considered a food because the oil can be consumed. The introduction of genetically engineered cotton plants has had an unexpectedly effect on Chinese agriculture. The so-called Bt cotton plants that produce a chemical that kills the cotton bollworm have not only reduced the incidence of the pest in cotton fields, but also in neighboring fields of corn, soybeans, and other crops.
  • Rice – Genetically modified to contain high amounts of Vitamin A. Rice containing human genes is to be grown in the US. Rather than end up on dinner plates, the rice will make human proteins useful for treating infant diarrhoea in the developing world.
  • Soybean – Genetically modified to be resistant to herbicides – Soy foods including, soy beverages, tofu, soy oil, soy flour, lecithin. Other products may include breads, pastries, snack foods, baked products, fried products, edible oil products and special purpose foods.
  • Sugar cane – Made resistant to certain pesticides. A large percentage of sweeteners used in processed food actually comes from corn, not sugar cane or beets. Genetically modified sugar cane is regarded so badly by consumers at the present time that it could not be marketed successfully.
  • Tomatoes – Made for a longer shelf life and to prevent a substance that causes tomatoes to rot and degrade.
  • Corn – Resistant to certain pesticides – Corn oil, flour, sugar or syrup. May include snack foods, baked goods, fried foods, edible oil products, confectionery, special purpose foods, and soft drinks.
  • Sweet corn – genetically modified to produces its own insecticide. Officials from the US Food and Drug Administration (FDA) have said that  thousands of tonnes of genetically engineered sweetcorn have made their way into the human food supply chain, even though the produce has been approved only for use in animal feed. Recently Monsanto, a biotechnology food producer, said that about half of the USA’s sweetcorn acreage has been planted with genetically modified seed this year.
  • Canola – Canola oil. May include edible oil products, fried foods, and baked products, snack foods.
  • Potatoes – (Atlantic, Russett Burbank, Russet Norkatah, and Shepody) – May include snack foods, processed potato products and other processed foods containing potatoes.
  • Flax – More and more food products contain flax oil and seed because of their excellent nutritional properties. No genetically modified flax is currently grown. An herbicide-resistant GM flax was introduced in 2001, but was soon taken off the market because European importers refused to buy it.
  • Papaya – The first virus resistant papayas were commercially grown in Hawaii in 1999. Transgenic papayas now cover about one thousand hectares, or three quarters of the total Hawaiian papaya crop. Monsanto, donated technology to Tamil Nadu Agricultural University, Coimbatore, for developing a papaya resistant to the ringspot virus in India.
  • Squash – (yellow crookneck) – Some zucchini and yellow crookneck squash are also GM but they are not popular with farmers.
  • Red-hearted chicory – (radicchio) – Chicory (Cichorium intybus var. foliosum) is popular in some regions as a salad green, especially in France and Belgium. Scientists developed a genetically modified line of chicory containing a gene that makes it male sterile, simply facilitating the production of hybrid cultivars. Today there is no genetically modified chicory on the market.
  • Cotton seed oil – Cottonseed oil and linters. Products may include blended vegetable oils, fried foods, baked foods, snack foods, edible oil products, and smallgoods casings.
  • Tobacco -The company Vector has a GMO tobacco being sold under the brand of Quest® cigarettes in the U.S. It is engineered to produce low or no nicotine.
  • Meat – Meat and dairy products usually come from animals that have eaten GM feed.
  • Peas – Genetically modified (GM) peas created immune responses in mice, suggesting that they may also create serious allergic reactions in people. The peas had been inserted with a gene from kidney beans, which creates a protein that acts as a pesticide.
  • Vegetable Oil – Most generic vegetable oils and margarines used in restaurants and in processed foods in North America are made from soy, corn, canola, or cottonseed. Unless these oils specifically say “Non-GMO” or “Organic,” it is probably genetically modified.
  • Sugarbeets – May include any processed foods containing sugar.
  • Dairy Products – About 22 percent of cows in the U.S. are injected with recombinant (genetically modified) bovine growth hormone (rbGH).
  • Vitamins – Vitamin C (ascorbic acid) is often made from corn, vitamin E is usually made from soy. Vitamins A, B2, B6, and B12 may be derived from GMOs as well as vitamin D and vitamin K may have “carriers” derived from GM corn sources, such as starch, glucose, and maltodextrin.
  • For a more extensive list:
Artificial, Imitation, or altered sweeteners:
  • Aspartame (NutraSweet, Equal, Canderel)
  • Sucralose (Splenda)
  • Neotame
  • Acesulfame K (Sunette, Sweet One, Sweet’n Safe-
  • Saccharin (Sweet‘N’Low, SugarTwin0
  • High Fructose Corn Syrup (HFCS 55)
  • Cyclamate or sodium cyclamate (Banned is US but available overseas)
  • Potassium K

Read more:

Non-foods in general:
  • Carbonated Drinks
  • Imitation foods or foods containing imitation flavorings
  • Crisco
  • Margarine
  • Artificial seasonings, or seasonings that have some natural ingredients but also have flavor enhancers and artificial flavors.
Feedlot meats fed un-natural foods, antibiotics, hormones, etc.
I would also add plain White Sugar to the list of things to not eat. Sugar is more addictive than Heroine and does more damage to the body than Heroine. Most people are addicted to Sugar and it is a health destroyer.
What Can You EAT???
In response to this post I had several people say, “What can I eat?” We are so accustomed to manufactured foods that we don’t even know how to eat real food anymore. We actually think we won’t like it. In reality, once you do a real food fast you realize that real food is very satisfying and delicious and, really, gourmet food. It makes you feel rich to eat this way, instead of eating cheap, artificial, manufactured ingestibles/food. Once you have eaten real food you will find it hard to go back to the fake stuff.  Keep reading for more help on what you can eat.
What you can eat:
  • Non GMO Foods Be careful when reading this list because some of these foods fall in the over processed manufactured ingestibles list, being produced with shelf life in mind, rather than nutrition; Barbara’s baked goods, for instance.
  • Vegetables – Preferably Heirloom varieties
  • Fruits  – Preferably Heirloom varieties
  • Nuts (natural and lightly processed: no colored pistachios, for instance)
  • Seeds
  • Legumes: Beans
  • Grains (unless allergic) Rice, Buckwheat, Quinoa, Wheat, Barley, etc. and the things you can make from them such as: Bread, Pasta, Pastries, but not the overly processed ones found in most grocery stores.
  • Eggs
  • Grass fed, free range type meats, free of hormones, pesticides, and gm foods.
  • Fish  
  • Raw dairy
  • Fermented Foods and Drinks (Bubbies Pickles or Sauerkraut, other brands of KimChi, Kombucha, Wine, Raw Kefir, Raw Yoghurt) 
  • Natural, cold processed, low oxygen processed Oils (PEO’s)
  • Parent Essential Oils 
  • Organic, naturally processed Olive Oil
  • Coffee
  • Cocoa
  • Real spices – including Raw or Sea type Salt
  • Real herbs
  • Lard
  • Sprouted Foods
  • Pop corn if you can find non gmo corn
  • Pesto
  • Pasta if made from non gmo grains and whole grains
  • Organic “canned” (meaning bottled in glass like Gramma used to do) foods.
  • Nut Butters (Note: Peanuts are not nuts, they are beans and some health experts believe Peanut Butter to be detrimental to the digestive tract. If you are going to do Peanut Butter, choose an organic, non-hydrogenated, non-flavored, non-sweetened version. Otherwise, choose almond or cashew or filbert, etc.)
Natural Sweeteners
  • Maple Syrup: Two tablespoons of maple syrup contain 33 percent of the daily value of the mineral manganese and 6 percent of zinc. Additionally, one serving contains trace amounts of copper, magnesium, iron, potassium and calcium.
  • Raw Honey: One tablespoon of honey provides trace amounts of minerals which include copper, iron and manganese, in addition to the vitamin riboflavin. According to the website Organic Facts, honey may also improve athletic performance and aid in weight loss. Additionally, honey may possess both antibacterial and antifungal properties.
  • Raw Molasses: A byproduct when sugar cane is processed into table sugar, molasses has a deep, raisin-like flavor. Blackstrap molasses is a particularly nutritious variety. One tablespoon provides 10 percent of the daily value of vitamin B-6, and over 10 percent of the daily values for copper, iron, magnesium and manganese. In addtion, over 5 percent of the daily values of potassium and the mineral selenium can be found in a single serving of molasses. Taken from:
For those who cannot use these simple, fiber-free carbohydrates at all . . . you just have to do without because there are no natural substitutes that were available before 1900,
that I know of. If you do, please let me know and I will post them here. It is very likely, however, that a short time on a Real Food Fast (TM) would enable you to once again enjoy foods with natural sugars in them.
If you have no idea where to start in eating Real Foods, try a mediterranean recipe book and adjust according to the lists above. Nourishing Traditions by Sally Fallon is a great place to start also.
We will discuss this further on our audio blog on Tuesday, October 4, 2011 at 1:00 pm Pacific. If you miss the live broadcast, you can listen to the archived show.
To listen live or after the fact, go here: