Monday, May 2, 2011

How to Peel Tomatoes

An Oregon Cottage teaches me how to peel tomatoes

How to Peel Tomatoes: "Or, I should clarify: how I peel tomatoes. When I'm facing mounds of tomatoes from the garden that all need to be processed into salsa, sauce or canned, I cannot be bothered with making an 'X' in the bottom of each tomato!

I mean, it already takes long enough. Yet every magazine, book or newspaper I read that has a story on canning says to make an 'x' in the bottom of the tomatoes before dunking them in boiling water in order to peel them.

If you've been reading here for awhile you've probably realized that I try to find the easiest way (read: lazy?) to do things. So years ago when I was faced with my first piles of tomatoes from my garden I decided to see what would happen if I didn't cut the 'x' in the bottoms first.

Now I just chuckle when I see a new article instructing you to cut the bottoms because I know you don't need to.

Well, if you're not a perfectionist (and, um, if you are, this might not be the place for you...). There might be some difference between my method and the traditional way, but I honestly can't tell what it is. And I'm usually just chopping them up anyway.




So, I begin with the amount of tomatoes I need for the recipe. I usually weigh them and have them ready to go while the water is coming to a boil.

I put them in the wire basket and dunk them in the boiling water for about 30 seconds. I usually will start to see some of the skins start to crack and curl.




I immediately dump them into a large bowl I have set in the sink. Then I repeat as necessary until all the tomatoes are dunked and in the bowl.




On the other side of the sink, I have a cutting board that I set the tomatoes on to be cut. Most of the peels have cracked and will come right off when I pull them. Then I just core and cut as needed.




If there are some that the peels have not cracked, I just core them first.




And then pull the peel off. Super easy.




Then I proceed with the recipe, which usually involves chopping the tomatoes and cooking them.

Oh, and the over-the-sink cutting board I mentioned? I only use it when I'm preserving, but I find it really useful then. I think it originally came with a little basket covering the hole (to catch vegetable waste?), but I've long since disposed of that.

What I like is that it sits over the sink and I can have a bowl sitting under the hole. All the peels, ends and seeds are contained in the bowl and when it's full I can easily pick it up and put it in the compost. There's also no worry about all the juices from fruits and vegetables getting all over the counter.

This is a handy thing, and I'd suggest you pick one up if you can because it's one of those little things that make life easier.

Stay tuned for recipes to use up all these tomatoes we now know how to peel- the easy way!

-Jami
Thank you for subscribing to An Oregon Cottage!
"

Roasted Tomato (and Vegetable) Sauce

Roasted Tomato (and Vegetable) Sauce: "

When I'm inundated with tomatoes (yea!) and they are in buckets and bowls all over my kitchen, people will invariably ask when they see them, 'what are you going to do with all those tomatoes?'

My answer is: use 'em, cook 'em, can and freeze 'em!

I do a few sauces that I can in jars for the convenience, but most of my tomato sauce for the year I freeze. It's just so easy and takes care of a lot of tomatoes at once. I have a few recipes I make, but this one is my favorite because the flavors are so nicely concentrated. It tastes so wonderful in the depths of winter (well, it tastes good anytime, really...).

Sometimes I get a batch going while I'm making dinner, then puree it and freeze it after. Easy.




I start with however many pans will fit in my oven. For me, that is one large roaster and two 13x9 pans. Of course you can just do one, but I'm always trying to use up the tomatoes...

Pour 2-3 tablespoons of olive oil into each pan.




Plum tomatoes will yield a thick and meaty sauce, but this sauce is thick anyway and I want the flavor of all my different tomatoes, especially heirlooms, so I just use the ones I have. If I've got plum ones, I'll try to do 1/2 plum and 1/2 slicing.

Since I'm using tomatoes with more juice, I do give a little squeeze to the tomato after cutting it in half.




A lot of the seeds come out and I'm left with more of the meat of the tomato.

This is completely optional, of course, and there are times I'm in a hurry and can't be bothered.

The sauce is a bit thinner, but just a little.

And I've read that we Americans like our sauce too thick, anyway...




So, after they're cut in half, place the cut side down into some of the oil and slide it to the edge of the pan.

Repeat with all the tomatoes until the pans are full with a single layer of tomatoes and the oil has been distributed evenly.





Scatter chopped onions over the pans, tucking them into the crevices. I use about 1/2 an onion for each pan.

These are real precise measurements, I know. I just use up what's on hand...




Shhh...this is the part just between you and me. I add other vegetables to the sauce and my kids don't know they're eating zucchini, peppers, carrots, or whatever.

Actually, nobody does. And what they don't know won't hurt them.

The truth is, I wasn't trying to be healthy when I started this. I was just trying to use up extra zucchini...




Here's the ingredient in this recipe that is so important: add a couple of tablespoons of balsamic vinegar. I add about 4 to each pan.




Now is the time to add garlic and any herbs you'd like. Peel and slice or mince garlic, scattering and pushing into the crevices.

Then add dry or fresh herbs, or a combination. I usually have basil growing and will use that fresh, then add dried thyme and oregano. Season with salt and pepper to taste.

Roast in a 400 degree oven for about 45 minutes, switching the pans halfway through (if you're using more than one) from top rack to bottom.




Umm...doesn't this look good? Well, once you get past the yellowed hue from the overhead light. I am so not a food photographer...

At this point, most of the skins are browned and wrinkled and I find it easy to just pull them off with some tongs. I don't bother with the ones that won't come off easy-just the ones that pull off like the one pictured.

Again, this is optional. The skins can be left on before pureeing and if they bother you, you can push the sauce through a sieve to remove them. Or you can just eat them. Usually I won't do a whole other step and I find the sieve takes out some things I want like herbs, so plucking most of the skins is the easiest way to go for me.




Then dump the contents into a blender. Usually each pan will be a blender-full. I typically have more juice in the large roasting pan, so I will divvy that up among the other two. I also have scraped the contents of the smaller pans into the largest to mix evenly, then removed 1/3 at a time to blend.




Pour into freezer containers, leaving an inch or two for expansion. The one large and two smaller pans I use usually give me 3 quarts.




Date and label each container so you will know what you've got when you're looking for dinner in February.

When you're having a meal using garden produce long after the harvest has passed, you'll not be sorry you took a little time to do this now.

Roasted Tomato (and Vegetable) Sauce

Put in a large roasting pan:

  • 3 Tb. olive oil
  • about 6 lbs. tomatoes (1/2 plum, 1/2 slicing), cored and cut in half (cut side down)
  • 1/2 large onion, chopped
  • any vegetable on hand: zucchini, peppers, carrots, celery (optional)
  • 5 or 6 cloves garlic, sliced or chopped
  • 4 Tb. balsamic vinegar
  • 1 tsp. each dried herbs of choice: thyme, oregano, basil OR 1 Tb fresh, chopped
  • about 1 tsp. each salt and pepper
  1. Roast for 45 minutes or until vegetables are soft.
  2. Remove skins with tongs, as desired.
  3. Process briefly in a blender or processor for a chunky sauce, or more for a smooth sauce.
  4. Use right away, or pour into quart-size freezer containers, label and freeze.

Makes about 2 quarts

Find more make ahead recipes at Life as Mom's Ultimate Recipe Swap.

-Jami

Thank you for subscribing to An Oregon Cottage!
"

House Account Monthly - Meme - A Prudent Homemaker

Something to consider

House Account Monthly - Meme - A Prudent Homemaker: "

House Account Monthly is a meme for Prudent Homemakers.

On the 1st of each month, we will write a check-in post of our adventures in keeping detailed records of our spending. We will not be sharing any personal financial information, but simply encouraging one another and answering a few check-in questions. Next, come back to this site and link up, so we can all visit the various blogs and see how we are all doing.

A Background on House Accounts:

Keeping a ledger of household accounts was a common practice. Sarah Edwards, wife of Puritan minister Jonathan Edwards, was said to have provided historians with a detailed picture of their spending because she wrote down every single transaction.

'It was a happy circumstance that he could trust everything to the care of Mrs. Edwards with entire safety and with un-doubting confidence. She was a most judicious and faithful mistress of a family, habitually industrious, a sound economist, managing her household affair with diligence and discretion.' from Marriage to a Difficult Man- The Uncommon Union of Jonathan & Sarah Edwards by Elisabeth D. Dodds

Did you ever see the movie, Little Women starring Susan Sarandon? You will see them, at times, leaning over a household ledger account.

Edith A. Barnett, in 1894 (London) wrote a book called 'Primer of Domestic Economy.' Here is a quote from this document - 'Whether the income be small or large, certain or uncertain, the good housewife will keep an accurate account of her income and expenditure.' She also wrote this: 'Probably women as housekeepers spend the greater part of the money that is spent in the world.'

The History of Your Estate

Whether you live in a mansion, mobile home or a cozy apartment, your assets are your estate. This includes your furniture, savings, vehicle and personal belongings. Every family has their own estate. If we carefully record our household spending, we are providing a history of our estate!

The Plan

1. You must write down every single cent you spend, every single day. You can record this in a Ledger book, composition notebook, computer software program or any kind of notebook you like.Write down the date, a description and the amount.

2. Keep receipts of all your purchases. Transfer these to the ledger book at the end of the day. You also need to transfer your debit transactions and any checks you write, into the ledger book. (You can store the receipts in a large manila envelope.)

3. At the end of the month, look this over and add up your spending. See if there is any way you can make improvements for the next month.

4. Be willing to share this book with your husband.

A Lesson for Children (Optional)

I plan to have my children do this with me. I will show them how a ledger works. I will let them record my transactions and look over my receipts. This will be an amazing financial education for them.

The Check-in Questions

On the 1st of each month, come back here and copy and paste these questions to include in your blog post.

1. Did you record all your spending this month?

2. What are your goals for keeping a ledger? (Example - Get out of debt; Get a grip on spending; Teach my children sound financial skills; Be more accountable to my family for my spending, Analyze spending habits, Have a record of our estate, etc.)

3. Do you have a success story to share? (Example - reduced electric bill; paid off a debt; lowered grocery bill; saved for a vacation, etc.) We'd also love to hear your tips and ideas!

4. (Optional) How are your children doing with this? Any cute sayings from them, or progress in their financial education?

5. Any helpful resources you've found? (such as a website, link to an article, or book)

6. Were you able to put aside some savings this month?

7. Comments or Thoughts?

Please include the Meme Image in your posts. You are also welcome to place this on your blog sidebar if you'd like:



<a border="0" href="http://thelegacyofhome.blogspot.com/2010/05/house-account-monthly-meme-prudent.html" target="_blank"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjgsfRtU4U15hq3ty-A7T2D_iOXjgbs7iR35KuejJ2ITVtZZnZfFQmhdpFhv7wLhH_0yB8Daas_sGFdGX3-LxG8I4ZU9DPsvNj1Hr24F-hOcAePb80imt5G_SMncX2vy4wDblCc0dqxVnFI/s320/smallhouseaccount.jpg" style="cursor: pointer; display: block; height: 166px; margin: 0px auto 10px; text-align: center; width: 154px;" /></a>

The first check-in is scheduled for June 1st. You are welcome to begin at any time.

Join up!

1. Write a blog post for your readers announcing your participation. (Don't forget to include the Meme Button in your post!) Next, leave me a comment here, letting me know you are joining. Please include a link to your blog post. We'd all love to read it!

2. Come back here on the first of each month to link up your check-in. I will have a Mr. Linky posted at the end of my own check-ins.

Here is what I plan to do - I prefer the hardbound Ledger book because I love to sit at the table or desk and carefully write out each item. I will also include my children in this and let them do many of the transactions.

Thanks so much for your participation! I can't wait to begin. When I told my husband about this, he was thrilled! When we used to own our store, I was responsible for all the bookkeeping and accounting. I used a hardbound ledger book and hand-wrote all our expenses. At the end of each month, I added up my transactions and came up with simple monthly statements and filed my monthly tax reports. My husband had full confidence and trust that I was handling our business accounts with honesty and integrity. I want him to have the same confidence in me with our household account.

Blessings,
Mrs. White

Subscribe to The Legacy of Home

"

Want to work from home? Make it a family business, not YOUR business.

Want to work from home? Make it a family business, not YOUR business.: "

Post image for Want to work from home? Make it a family business, not YOUR business.

It’s hard to know where to start answering your questions about my writing process and how I balance parenting with working from home. You’ve asked some great questions, and I’ve got some answers for you.


But I don’t have all the answers. And, everyone’s situation in life is different, so I don’t want to share what I do as though it’s a prescription for How To Work From Home. Over the next few weeks, my posts about work will be more descriptive; how it has worked for me thus far.


There are many others I know who successfully write (or run a business) from home, and they’ll be sharing their insight as well.


To start, I thought I’d tackle what I found to be a very interesting question — and one that speaks to laying the foundation for a successful writing or home-based business career.


“How do you convince your husband you’re not just playing on the computer?”


I got a little chuckle out of this one, because I can definitely see that issue being a big deterrent from finding the freedom to work online. if Kyle thought I was goofing around on Twitter or just chatting for fun on Skype all day, then I’d definitely feel frustrated about doing my work.


Here’s the thing, though — I’ve never had to convince Kyle that I’m not playing on the computer. From the get-go, he has been 100 percent supportive. He was there when the blog idea was first thrown my way, and encouraged me to give it a go.



I wrote on ProBlogger last fall how Simple Mom would not be what it is without Kyle behind me. When I write, he gives me the time I need. He graciously rolls up his sleeves around the house. And he gives me post ideas and encouragement to keep going.


Just some of Kyle’s roles include: approving or declining ads from our ad network affiliation, receiving and distributing email from the blog’s contact form, paying all the editors and contributors, tracking all the blog’s accounting, serve as a sounding board for most every idea I have, and of course, share the workload with the house and the kids.


Lots of successful blogs are what they are because of the spouse behind the main writer. Here’s what a few friends had to say:


• Stephanie Langford of Keeper of the Home says, “When I was balancing two blogs and had a much higher work load, my husband pitched in a lot to make it happen. He helped me with running my private ads and responding to advertisers, checked my emails, and sometimes gave me time off to go and work while he stayed with the kids. With both of the books I’ve self-published, …he was instrumental in helping me to edit, format and market them, as well as giving me plenty of time to get away during the writing process.”


• Meagan Francis of The Happiest Mom says, “First of all, [my husband is] my biggest cheerleader, which is great for morale. …And he’s totally competent with the kids and happy to take over on that front (though he doesn’t do everything MY way) so I know that if I run out to a coffee shop to work for the afternoon, everything will be okay at home. …We talk business and strategy all the time. Whenever we go out to dinner we end up spending half of it talking shop about blogs and books and publicity and all the rest. We’re constantly bouncing ideas off each other and setting long-term goals about where we want to take each of our businesses. I love it.”


• Katie Goodman of Good Life Eats says, “My husband is my taste tester—always honest and that means a lot to me. He is also a great help cleaning up the disastrous messes that happen regularly in the kitchen. Occasionally he will take the kids for a “daddy outing” on the weekend if I need some alone time to get caught up. I couldn’t keep up with anything if I didn’t have his support. He’s an emotional support as well.”


• Nester of Nesting Place says, “My husband plays an equal role as me in the success and longevity of Nesting Place. I cannot imagine starting a business of any kind without the support of a spouse. Of course, for many of us, blogging started off as a hobby so the jump to business blogger is tricky, but my husband is a visionary, entrepreneur, risk taker, and encourager at heart, so it was natural for him to get excited about the blog. His enthusiasm and acknowledging my blog/passion as a real business has helped me see it as that.”


• Emily Freeman from Chatting at the Sky says, “If my husband didn’t understand the blogging thing, I don’t think I could do it. The main way he is supportive is that he respects blog writing as a legitimate way of communicating and expression. He gives me time to devote to it. He prays for the people who read. And he usually reads my posts as well.”


In short, Kyle’s full support is the biggest reason why I’m able to run Simple Living Media. And it’s been that way from the beginning. So to be honest, I’m not really sure how to convince your husband that you’re not just playing on the computer — at least not from personal experience. Here are a few thoughts to mull over, however:


1. Are you just playing on the computer?


I don’t mean this in a snarky way. But when you do sit down, are you mostly working? Yes, it’s sometimes hard to tell the difference between online play and work, especially when blogging is so much fun.


But I’ll be honest – I hardly read any blogs anymore. I wish I had more time, but I’ve found over the years that I have seasons of producing and seasons of consumption, and when I’m producing a blog, I rarely have time to consume them.


I’m also on Twitter and Facebook just a few minutes per day. Really. If I kept them up all day, I’d never get any writing done. I know myself too well.


So ask yourself if your husband might actually be on to something. Are you writing or working more than you are playing?


(I’ll show you soon what my typical work schedule looks like, and how I allocate my time.)


2. Share your process.


If you’d like to earn money blogging (or making jewelry, or whatever), talk about what you’re working on. Share what you’re learning, show him your work, and ask for his opinion.



Make it a family business, not your business. When Kyle and I talk blog stuff, we talk about our work and our ideas. It’s not my baby at all. He really appreciates when I fill him in on my day — the emails, the interesting article I read and linked to, the response to my Facebook questions.


3. Show him the money.


Well, not literally (or maybe literally, if you’ve got it). Basically, show him some of the small, early rewards of your efforts. Has a big blogger linked to you? Did you make a sale in your Etsy shop? Did you sell a small ad on your sidebar? Receive a sweet email or comment from a reader? Delight in those milestones and share them with your spouse.


4. Show him this post.


This post isn’t the end all to be all, but perhaps if your husband reads this post and sees that the success of many blogs depends directly on the full support of the spouse, perhaps he’ll be more on board.


When you’re just starting out


If you’re just getting started, it’s not necessary to expect your spouse to perform a lot of tasks related to the blog. Don’t feel like you can’t turn a profit from your blog or business because your spouse isn’t willing to share the workload.


But it really is helpful to have his moral support if you want to spend any decent time on your writing or business. If you don’t yet… talk to him about it. Tell him how you feel. Make some tangible, concrete goals with your work, and see what he thinks.


And then support him with his work. Ask him questions about his passions, and talk about stuff other than your work. I think Nester sums it up best with this wonderfully convicting thought:


“I never dreamed that I would get to do something that I loved this much and now. I’d like to be able to support my husband as he transitions into something that fits more with his passion. And Nesting Place is allowing him to do that. My advice for someone who wants their spouse to support them: consider if YOU are encouraging them in their passions; it works both ways.”


I started with the issue of spousal support because I really think it’s one of the foundations for a business’ success. Soon, I’ll get to the nitty gritty of how Kyle and I balance our workloads together.


How do you support your spouse in his or her passions? What are some practical steps you can take to help him or her take your writing (or whatever) more seriously?



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Want to work from home? Make it a family business, not YOUR business. is a post from Simple Mom

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Sunday, May 1, 2011

Shopping Deals This Week

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Good Fats, Bad Fats, and Why I Eat Plenty of Butter

I need to read this, then I think I need to read the rest of the month's posts.

Good Fats, Bad Fats, and Why I Eat Plenty of Butter: "


'When I eventually understood the nutritional myths that had me snookered and miserable, the biggest headline was that 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.


I couldn't possibly allow 'Traditional Foods' month to come to a close later this week without addressing the issue of which fats are traditional and which are the modern, industrial fats to be avoided. I love this simple quote from Nina Planck, which sums up my own position on the topic well.


Fats are a tough subject, with so much controversial information and conflicting advice out there. I've dug through the research as much as was reasonable for a busy mom and wife, and what I present to you here is a compilation of the kinds of questions that I am most frequently asked when it comes to the fats that we should eat for good health, and my own answers, as thoroughly as I can give them for the purpose of this post.


Which fats are traditional?



Which fats should we avoid?




  • Margarine or other non-butter spreads or sprays (yuck!)

  • Processed vegetable oils (pretty much any of them in the supermarket aisle- canola, soy, sunflower, safflower, corn, as well as non-virgin olive oil)

  • Edible oil products (Cool Whip, International Foods coffee flavorings, etc.)

  • Trans fats or hydrogenated fats or partially-hydrogenated fats (primarily found in highly processed, packaged foods and fast food)



Image by Steve Snodgrass

Aren't saturated fats the enemy?


No, in fact they're absolutely necessary for a whole host of bodily functions.



  • Saturated fats are crucial for cell membrane structure and integrity.

  • They are a valuable source of fat soluble vitamins, such as A, D, and K, which are deficient in most North American diets, and these vitamins are necessary for hormone regulation, reproduction, immunity, bone health and much more.

  • Strong bone development requires saturated fats, which regulate calcium levels.

  • Saturated fat makes cells more resistant to oxidative damage.

  • As well, saturated fats are far more stable at high temperatures than other fats, so they are unlikely to become oxidized and turn into cell-damaging free radicals (as polyunsaturated vegetables oils frequently do).

  • More than half of the brain consists of saturated fat and cholesterol, and these fats also comprise a large part of the myelin sheath that surrounds nerve fibers and ensures proper message relaying between the brain and nervous system.

  • Saturated fats contain fatty acids such as lauric acid, myristic acid and caprylic acid, which are antifungal, antimicrobial and antiviral, and all contribute towards a stronger immune system.

  • Saturated fats are actually GOOD for hearth health, and lower a substance called Lp(a), while increasing good cholesterol (HDL).


There are more, but I'll allowed you to check out the sources I've linked to if you're interested.


Sources- one, two, three, four, five.


What about heart disease and high cholesterol levels?


The implication of saturated fats in the raising rates of heart disease began in the 1950's when researcher Ancel Keys proposed the 'lipid hypothesis', a flawed study trying to demonstrate a direct relationship between the amount of saturated fat and cholesterol in the diet, and the resulting incidence of coronary heart disease. There is so much research to support the opposite of Keys' claims, here are just a couple quotes of the many I could have chosen from:


The question hinges on whether saturated fat raises cholesterol and causes heart disease. One way or the other this trial is a test of that hypothesis. It’s arguably the best such trial ever done and the most rigorous. To me that’s always been the story. If saturated fat is bad for us, then these trials should demonstrate it. They imply the opposite. (source- a NY Times article discussing the results of a study from the New England Journal of Medicine)


Another one:


'The more saturated fat one ate, the more cholesterol one ate, the more calories one ate, the lower the person’s serum [blood] cholesterol….we found that the people who ate the most cholesterol, ate the most saturated fat, ate the most calories, weighed the least and were the most physically active.' The study did show that those who weighed more and had abnormally high blood cholesterol levels were slightly more at risk for future heart disease, but weight gain and cholesterol levels had an inverse correlation with fat and cholesterol intake in the diet. (source- Nourishing Traditions, pg.5) {My note- the ironic thing about this study, the Framingham Heart Study, is that it is often used to prove the lipid hypothesis, even though it does the exact opposite!}


Not to mention the fact that numerous traditional diets have been studied (African Masai, Eskimo, Mediterranean, French, Japanese, to name a few) where saturated fat is consumed in abundance, and yet these cultures display rates of heart disease or heart attack as well as cholesterol levels that are significantly lower than in western countries like the USA and Canada. Additionally, heart disease rates in North America began to rise around the same time that consumption of traditional fats (such as butter and lard) began to decline, and industrial fat consumption (such as margarine and refined vegetable oils) began to rise dramatically. Is there a correlation between those two occurrences? Personally, I think there is.



Image by puuikibeach

Doesn't eating too much fat make you fat?


This is such a lie of our culture. Eating fat doesn't make you fat.


Eating a whole ton of carbs (especially refined ones) and sugar (yes, even too many natural sweeteners and fruit juices)- now that is a recipe for gaining weight. Out of control portions makes it worse. Add to that our apathetic, couch-potato tendencies and that's what is causing obesity in North America. Not saturated fats.


When I first started eating better and consuming more traditional fats, along with decreasing my sugar and refined grain intake, I lost weight. Easily. It just fell off, about 20 lbs of it. I currently eat plenty of fat, as much I feel like eating (no, I don't gorge on spoonfuls of butter or cream, but I do genuinely allow myself to eat it freely, without guilt, and to taste). My fat consumption does not make my weight fluctuate. So what does make it fluctuate? When I get less active, when I eat too many 'easy' foods high in carbs, when I allow my sweet intake to go less checked than usual.


Other reads of interest on this topic: Fats to Eat, Fats to Avoid (Or Why I Eat Butter), How to Lose Weight Fast With Coconut Oil, The Fat That Can Make You Thin, Lowfat Diets, and especially the book Eat Fat, Lose Fat by Dr. Mary Enig and Sally Fallon.


What about oils like peanut, sesame, grapeseed and walnut?


If you can find them cold-pressed or unrefined, then from what I understand, these types of oils can play a limited role in the diet. When processed at higher temperatures, they are too fragile and quickly burn because of their low smoke points, and they will break down, oxidize and can create free radicals.


One of the things that we also need to take into account is the balance between omega-3 and omega-6 fatty acids. We should ideally consume these two fatty acids somewhere between a 1:1 and a 4:1 omega-6 to omega-3 ratio. Yet, average North Americans consume ratios of anywhere from 8:1 to 25:1!


You will find the highest percentage of omega-6 in the polyunsaturated vegetable oils (safflower, sunflower, corn, and yes, sesame, grapeseed, peanut, etc.). Oils like walnut and flaxseed lean more towards the omega-3 end. Our goal should be to decrease omega-6 and increase omega-3 consumption.


It's not that you want to avoid consuming omega-6 fatty acids, because they are just as necessary as omega-3, hence the term 'essential fatty acids'. The issue is that you probably already get plenty (if not too much) omega-6 without even trying, while most of us struggle to up our omega-3 intake to balance out the ratio unless we're very purposeful about it. Being aware to keep your omega-6 intake on the lower end (especially by keeping vegetable oil use very moderate), and consciously boosting your omega-3 intake (particularly by eating fish and fish oils, including cod liver oil, free-range eggs, and grass-fed beef) will help to ensure that your ratio is a healthy one.



Image by Siona Watson

Which fats for which purpose?


:: For pan frying/grilling/roasting: Butter, coconut oil, tallow or lard (any animal fats). I would also include extra-virgin olive oil in this list, but when it comes to really high-temperature sautéing, I would use something different.


:: For deep-frying: Animal fats only. These are the most stable fats that you can use at such high temperatures. We usually use beef tallow, but lard works as well. It tastes amazing. Wow.


:: For baking: Coconut oil and butter are idea. Palm shortening is another option, and lard is supposed to be great for flaky crusts. I personally like to use a mix of coconut oil and butter, though it depends on what I'm making (for pie crusts and the like, only butter will do).


Apparently you can also use olive oil (if you like the taste of it in baking, which I don't really). Katie from Kitchen Stewardship helped me out on this topic (which she has researched more than I have) by emailing me this: 'You know how info on nutrition is...never 100% certain of anything! But in everything I've read, yes, EVOO should be fine in baking. I actually put a small dish of straight evoo in the oven at 400 or so once, and after 20 minutes, it wasn't anywhere near the 375 smoke point.' I've linked to her series on fat below, which includes several different posts on olive oil in particular.


:: For dressings/marinades/mayonnaise (cold-use): Extra virgin olive oil and unrefined vegetable oils in moderation (flax, sesame, walnut).


Want to research it more yourself?



Where to buy good fats


I'll discuss some of my favorite 'real food' sources in a few weeks, as we get into the topic of frugality in May. For now, here are a few reputable places to buy traditional fats:


Tropical Traditions (coconut oil, palm oil and shortening, olive oil, sesame)- buy in bulk, watch for their weekly sales and use that as your time to buy (and Mondays they often put out 10% or free shipping coupons). If you select 'Referred by a friend' use the code 6019440 at checkout, you can also get a free copy of their book on coconut oil.


Mountain Rose Herbs (coconut oil, olive oil)


Amazon (olive oil, coconut oil, palm oil- I even saw a bit of butter and ghee)


Wilderness Family Naturals (coconut, palm, olive, sesame, and mayonnaise made from good fats)


Which fats does your family eat the most? Any other testimonials from those who have switched over to traditional fats?


Disclaimer: I am not a certified medical professional of any kind and am not qualified to give you medical advice, to diagnose any illness or prescribe treatment. My goal is to help to educate and inspire you to take responsibility for your own family's health and make informed choices of your own, not to consult you on medical treatment.


Top image by rainvt




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You might also enjoy:

  1. Interview with Nourishing Traditions Author Sally Fallon

  2. What is Traditional Food?

  3. Grass-Fed Meats

  4. Homemade Belly Butter (All-Natural Pampering for Pregnant Mamas)


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Imperfect People | What You Really Do and Don’t Need for Gardening

Great article with some new to me ideas!

Imperfect People | What You Really Do and Don’t Need for Gardening

Sites to Check Out Periodically (non blog sites)

http://theprudenthomemaker.com/default.aspx


http://www.universalclass.com/index.htm