What to Do about Dairy?

The Dairy Dilemma

I've been on a quest to figure out dairy. Is it good? Bad? The independent research (not funded by the dairy industry) continues to drive me away from commercial dairy. One huge problem is dairy products today do not resemble the family dairy cow products of the past. Genetic selection of cows has created milk-making, bacteria and mucous ridden, monstrosities. The milk, cheese and yogurt no longer contain the healthy balance of nutrients, bacteria and enzymes they once did. The average U.S. diet includes 23% commercial dairy products. But we need all that calcium, right?

My Kids Need Calcium for strong bones! I Need Calcium..I'm a Woman...Right?

Yes! We need calcium. But NOT from animals. No matter how much calcium we stuff into our bodies through dairy or supplements, if we can't retain it, trouble brews. Consuming animal products creates an acidic state in our bodies. To counteract this, the body uses calcium to neutralize and protect the critical pH balance of our blood. To maintain the proper calcium critical to bone and blood health, it seems best to obtain our calcium from plant sources. The best sources are dark leafy green, and solid green vegetables. One more reason to eat your kale smoothies and spinach salad. Your body can use around 60% of the calcium from these plant sources, and only 31 % from dairy sources. Add the dairy to a diet already high in animal products, like meat, and it is far less as your body fights to maintain healthy pH levels.

What to Do?

So what have I done? I have almost completely eliminated dairy in our family for the past month. The only dairy we do consume is now Raw, organic, and grass-fed. This means the milk is unpasturized and the non-genetically manipulated cows are allowed to roam freely and graze in the pastures. The benefits of this type of dairy are myriad. Untreated milk is far more easily digested and does not bother even lactose intolerant people. The claims go on and on. What is important to me is how little my food has been manipulated before it gets to my table and where and how it was produced.

A Little Bit of Raw

Am I giving my family dairy for calcium? No. I thought this transition would be much more difficult than it has been. My children loved cheese. Cheese worms (grated cheese), string cheese, slices of cheese.... I sat them down and told them about what I had been learning. I told them we could finish the cheese and yogurt in the house but that was it. They protested and for about a week asked for cheese. And then they stopped. I would liken it to giving up the pacifier. You never imagine they can function without it, and then they just do. In fact they flourish. (Which reminds me I really need to wean Emmett of his "nukie".) My new friends are almond milk and coconut milk. Coconut milk is a wonderful satiator. Creamy and full textured. It makes delicious smoothies and is readily available at the grocery store or you can make your own. I will post some recipes soon!

But for the occasional taste, raw is how we go. (Excluding myself. I am 100% dairy weaned.) There is only one retail location in Utah licensed to sell raw milk. Lucky you if you have your own cow. I began purchasing raw milk and cheese there in early July. Last week, the farm that produces the milk had a field day. It was a perfect opportunity to check things out. My sister came down the night before with her children and caravaned our minivans for the 2 hour trek into the wilderness to Redmond Farms. I was impressed by the farm, the managers and workers. It was clean and well run. Small but efficient. In short, I feel very comfortable purchasing my raw milk products from these "happy cows."

Here are a few photos from our adventure. I missed the best photo-op though. One of the ladies on the tour fell in love with a day-old swiss jersey cow. She was the color of creamy chocolate milk, with those gorgeous long lashes and gigantic brown eyes. In short, she purchased the cow and brought it home in the back of her Expedition with her 5 grandchildren. Wow.

I'm sorry I didn't get any pictures of the beautiful cows as well. But we have lots of the hens and hogs.

Touring the Redmond Farms. We got a bit lost on our journey upward. Our tardiness did provide a great chance to ride in the back of a rusty pick-up truck to meet our fellow farm goers on the tractor pulled flat-bed.
Chasing chickens in the brooder. This was one huge brooder. These hens were ready for pasture.
The hogs were a bit stinky. Apparently they favor romping in sour milk. Appetizing. No wonder I have zero desire to eat pork of any variety.
One of five chicken coops in the free range pastures.

Searching for eggs in the hen house.
Using light to make sure there aren't any little chicks growing in these eggs.

Fruit Snacks Done Right, No Domestic Skills Needed!

Yikes...Or What Not to do...

I sat in the row behind someone in church a couple years ago. I watched as she fed her toddler to keep him occupied, something I do to, for better or worse. First she pulled out colored mini marshmallows. Followed by fruit snacks, fruit loops, laffy taffy, and finally a sucker. This family was visiting. I have no idea if this is how she fed her child every day or if this was unusual. Unfortunately, I think this is more common than not. If you have been that mom, don't worry. Don't look back just go forward and try to start making better choices for your children.

Healthy Convenience

I think the reason many people turn to processed, high sugar foods is their convenience. So I am here to offer you a convenient, easy, portable version of fruit snacks. Freeze dried fruit. They have absolutely zero additives or preservatives. They are cooled extremely quickly at a low temperature and in a vaccum. The moisture is removed but all the nutrition remains. I pack my basement full of this. At any given time we have open cans of strawberries, blueberries, raspberries, apples, peaches and bananas. Also available are apricots, mangoes, and pineapple. They are colorful, crunchy and delicious.

Buy in Bulk

By purchasing them in bulk, you avoid the extremely high prices of the natural food stores. I purchase mine from Honeyville or Morning Moos. I use the local Honeyville outlet, and the grocery store for Morning Moos when they go on sale. Provident Pantry also has a bulk line for sale at Emergency Essentials. The Provident Pantry line is a bit more expensive. But their bananas are freeze dried. The Honeyville bananas are actually dehydrated, sweetened, and have preservatives and oils. Avoid those. Individually, they range in price from $12-22. But think of the number of "fruit snack" packs you can make from just one can.

Enjoy and bring these anywhere. They aren't just for backpacking. They are for diaper bags, school lunches, hot and cold cereal and snacking.

All About Oils

Amidst a sea of ingredients, sometimes fishing out the healthiest pick is daunting. Here is my take on oils. I should put a disclaimer...whenever I post it is to the best of my knowledge. However, I am never afraid to be wrong or to change when presented with new or more accurate information. In fact I love learning new things.

Case in point...Five years ago you would have found me using soy 3-5 times a week. After being presented with new information I now use zero soy in our house (excluding the raw soybean, edamame). I will post on that journey another time...

I cook exclusively with 2 oils. Olive oil and Coconut oil.

Olive Oil-Whenever possible I used cold-pressed extra virgin olive oil. It has a dark green color and a rich flavor. It cooks well, but adds a distinct flavor. If the flavor is too strong for my recipe I use an extra-light olive oil. This is a more refined oil, which means it has lost a lot of its nutritive value, but I feel it is still a better alternative than most.



Coconut Oil-This is a little known extremely healthy oil. Look for virgin, organic varieties. The oil should have a nice coconut aroma. It is solid at room temperature. Although it is a saturated fat, which we have been trained to avoid, it's nutritive qualities are myriad. The chemical structure is slightly different than other oils which results in some very positive benefits. These include lowering cholesterol, weight loss, and anti-bacterial and anti-fungal properties. It is worth doing some research on if you are skeptical. Coconut oil is great for sauteing, granola*, pancakes, waffles and as lotion. In fact it makes the best baby oil. Little Emmett has enjoyed plenty of tropical scented massages!

(*Note to readers: If you have not made the multigrain granola you have got to try it. I just made it again yesterday. It is sensational. A must-have-on-hand item. It is worth searching out the ingredients even if they seem obscure!)

I am not converted to using coconut oil in baking. I have not had a good deal of success in substitution. But some recipes work. I purchase my coconut oil online from Mountain Rose Herbs. I have also used Nutiva. The Nutiva is slightly superior, in my opinion, but also a bit more expensive. I am always looking for other sources, when I find them I will let you know. The other great benefit of coconut oil is it will keep indeterminately. I have 6 gallons stored away in my basement for a rainy day.

I stay away from all other oils, including canola, soy, vegetable, corn, and any hydrogenated or partly hydrogenated oils.



I also use an oil sprayer for all my non-stick cooking needs. Brands in the grocery store may say they are pure olive oil, but they contain harmful accelerants. Purchase one you pump yourself. These are available at any kitchen supply store or online for under $20.



There are also oils like flax, hemp and others that are great, but I don't use too much in my daily cooking.

Questions on Bulk Food Purchasing and Storage

My friend emailed me with this list of questions. I thought it was worth a post as she had some great ones.

1. Is it worth the additional cost to buy organic grain?

Whenever I can I try to buy organic. Many of the specialty grains like kamut and spelt are only offered that way. My wheat is not organic. Sometimes if the prices are too disparate I forgo the organic. I always cringe inside when I don't buy organic but I am also passionate about living on a budget. Sometimes the budget takes precedence. If you can afford it, I would always buy organic.

2. When you buy your grain in bags, do you keep it in the bag or transfer to superpails?

I always used my bagged grain first. When I open a bag I transfer it to a 5 gallon bucket with a gamma seal lid. I try not to keep my grains in bags very long. I live in a very dry climate and have a lot more forgiving conditions for storage than those of you who live in high humidity areas. I move through my grains pretty quickly. About 100 lbs a month.

3. How does the cannery* Non-Fat Milk compare to Walton Feed's? Do you know the shelf life of the latter?

I have not used the cannery milk in a long time. I am not certain if it is instant or not. I love the Walton milk. It is the best I have ever had, but since there is such a price difference it would probably be worth a taste test.

I use Walton for almost everything. Convenience and availability are key for me. I pay for both.

The shelf-life of powdered milk is quite long. Some brands will tell you only a couple years, but if kept in a cool dry location they will last indeterminately. You would know if your milk was bad because it would be discolored and have an odor. Even then I have read you can use it to make cheese. Doesn't sound that appetizing to me though :)

4. How does the cannery wheat compare to Walton Feed's? I'm asking because of the price difference.

I have never seen hard white wheat available at the cannery. I do not enjoy the red wheat. The color is darker and the taste more bitter. But I do know some people who love it. Additionally I find it wasteful to purchase my wheat in cans. I move through far too much. I have used several different kinds of wheat and my favorite is Waltons hard white.

5. How do you buy the flax seed that you grind? Do you buy golden or brown?

I buy my flax from Walton in 50 lb bags. I then transfer it to buckets. I had always bought brown but recently bought the golden. Originally I was under the impression brown was better, but my last research led me to believe there was no difference in the nutrition and the golden is said to have a superior taste. So I just purchased golden. I have yet to try it, as I am still working on our brown. A coffee grinder is perfect for grinding flax.

6. What kind of potato flakes do you buy? Do you buy them in bulk as well?

I buy my potato flakes from Walton. I purchase them in bulk, but in cans. I don't like the potato pearls or powder. The flakes work best in bread.

7. How do you buy your eggs in bulk - cans, boxes, buckets, pails? Do you know how long they last?

I was afraid of powdered eggs for a long time. I began by just buying a few small cans. I found I love them for baking and they contain no preservatives. I always buy the "whole eggs." I have around 15 lbs worth. It takes me a while to move through them. The shelf life is at least 3-5 years.

8. We love brown rice and I'd like to add that to our food storage room for long-term storage. Do you buy that in bulk as well, and if so, do you know how long it will store?

I do store brown rice in bulk. I have about 75 lbs. They say it will store for 6 months, but I have some that is 2 years old that I use which is perfectly fine. I am however moving away from using it, because they say it has such a short shelf-life. The nutritional value may be diminished. Instead I am steaming all sorts of other super grains like whole barley, rye and kamut in my rice cooker or pressure cooker. The taste and texture are similar and the nutritional value is unbeatable.

9. You mentioned wanting to buy steel cut oats in bulk. I had planned on buying Oat Groats and grinding them. Is that not the same thing?

Oat groats are whole oats. By grinding them you will get an oat flour. The flour is great for baking but I prefer the texture steel cut in my multigrain hot cereal and multigrain bread. Steel cut is more of a "cracked" grain feel. I cannot get it that coarse in my Nutrimill grinder. It says it has cracked grain, but it is too fine for my preference. I can put grains in my bosch blender and get a similar texture to the steel cut...so on further thought maybe I will just do that. But if I can find them for a good price, I will just buy them. We all deserve a little convenience right?

*The Mormon church offers Family Home Storage centers nationwide. These are often called "canneries". Canneries function as packing center for high quality food. This food is then distributed to members of the church in need of assistance as well as other humanitarian aid. The food is also available for purchase, for those seeking to store food in their homes.

All About Powdered Milk and Partially Hydrogenated Oils

I had a reader ask me where to purchase "non-instant" powdered milk. I had no idea it was so difficult to find! Powdered milk is an essential kitchen ingredient if you are cooking for a family. It is smart to have in storage for emergencies. Think high protein, nutritious, comfort food. The milk supply could also become tainted or interrupted at any time.

After much experimentation, I find Rainy Day Foods, Regular Non-fat Milk from Walton Feed to superior to all others. It has an excellent shelf-life and flavor. My family cannot tell the difference between it and skim milk. My children drink it with pleasure. We use it in candy making and hot chocolate also. You can purchase it online. But feel free to experiment with your own varieties...everyone family is different.

What is the difference between Instant and Non-Instant Powdered Milk?

Instant milk has been processed twice. This allows it to dissolve easily in any temperature water. It takes about twice as much instant milk to make a quart of milk as compared to non-instant. Be sure you are clear which type of powdered milk your recipe calls for.

Powdered milk contains all the vitamins, minerals and protein found in regular milk. Only the cream and water are removed. The nutritional value of instant are regular powdered milk are comparable.

I find the taste of non-instant milk much more palatable. Just mix it up the night before using warm water, and cool overnight. It is worth the extra time for the taste and cost and space savings.

Powdered milk has a long shelf-life of 6 years if kept in a cool dry place. The flavor may begin to stale after a couple years but it is still edible. You will know if your milk is bad by the color (yellow) and the smell (do I really need to go into detail?).

Avoid milk-substitutes like "Morning Moos." This is commonly sold in the area. This product is made from whey and contains some nasty additives. From their own website...

Morning Moo's tm is made from sweet dairy whey, non-fat dry milk solids, partially hydrogenated vegetable oil (contains one or more of the following: canola oil and/or Soya oil), corn syrup solids, sodium caseinate, dipotassium phosphate, propylene glycol monosterate, mono and diglycerides, lecithin, carrageena, vitamin A, vitamin D3.

Avoid Partially Hydrogenated Oils and anything that includes the words "Corn Syrup" at all Costs!

Always read ingredient lists carefully. The two I have highlighted in red above should be avoided at all times in anything! Don't be fooled by "partially hydrogenated oils," they are nasty trans fats. If you ever see partially hydrogenated oil listed as an ingredient, throw the box down immediately and run away as fast as you can. I don't care if it says "0 Trans Fats" in big bold green letters with lots of hearts and smiley faces! Don't trust the government mandated labeling.

I will be ever grateful to my good friends Joe and Sessalie for alerting Brent and me to the dangers of hydrogenated and partially hydrogenated oils six years ago (and, for the record, high fructose corn syrup). The night I learned was life changing. I went through our pantry and threw away box after box. Sick to my stomach the whole time. I poured over the information on the internet. What I found disturbed and upset me. Cooking everything from scratch began.

I ended up on a tangent again, from powdered milk to hydrogenation to government conspiracy... Hiedi, I am sure this is way more than you were bargaining for but I hope it helps!

How to Make Sense of Natural Sugar Substitutes

If you are baffled by all the sweetener names I throw out on my blog, here is an enhanced, updated recap of the natural sugar substitutes I like to use... And how to make sense of them in cooking.

My children are inundated with refined sugar. School, church, friends houses, grocery store shelves... I feel it's crucial to provide them healthier alternatives so they don't feel neglected or weird. We do not live a sweetener free life. But we have zero artificial sweeteners and virtually no refined sugar and zero high fructose corn syrup. Here is a breakdown of my favorite natural sweeteners:


Agave Nectar-Is tapped like honey from the agave cactus plant. This is probably my favorite sweetener. It contains trace vitamins and minerals. It is sweet and mild. It is expensive, but not as bad as others. This works great in cooking and in hot chocolate and yogurt. I substitute 1:1 for honey or sugar. Reduce liquid if using for white sugar. Available at health and cooking stores. Buy organic and raw from a reputable store. Buying in bulk allows for the best pricing. I purchase the Madhava brand. Note, the herbal supplement containing agave should not be consumed when pregnant, but the nectar is fine.

Raw Honey-Not for babies but for the rest of us! It is actually sweeter than sugar but contains trace vitamins and minerals. Great for baking and candies. Reduce the baking temperature in your recipe and decrease liquid by a couple tablespoons. Honey has a strong flavor, so only use it in recipes where you want the taste of honey, or you are using another strong flavor to mask, like cocoa or pumpkin. It is also a good idea to buy your honey locally, it actually can help with allergies. Honey is a staple in my breads, granola, and candies.

Pure, Organic Maple Syrup-Great flavor, it is expensive but works really well. Great for baking cookies, oatmeal, pancakes, and fudge. I also like it to sweeten yogurt, soups, and candy nuts. Try sweetening both hot and cold cereals. When baking I like to combine maple syrup with agave in cookies. Decrease cooking temp and liquid in recipe.

Sucanat-Stands for sugar cane natural. This is unrefined sugar cane crystals which still have all the vitamins and minerals. It is fairly inexpensive and has a yummy brown sugar taste. You may taste the molasses. (Molasses is all the nutrients stripped from sugar cane during the refining process.) We use this for cinnamon rolls or fruit crisps. 1:1 substitution. It doesn't get "gooey," or melt like refined brown and white sugar so I like to combine with a syrup like brown rice, barley malt or agave.

Brown Rice Syrup-This sweetener is a whole food sweetener produced from brown rice and barley malt. It is thick and creamy and has a nice caramel taste. This is perfect in pecan pie, fudge, cinnamon rolls, cookies, anything gooey or crispy. I have found this is the only natural sweetener that makes the "crisp" on a fruit crisp crispy. You can also add it to soups. It is not quite as sweet as white sugar, so you may want to add more when replacing in a recipe. Also, as with all the liquid sweeteners, decrease oven temp by 25 degrees and decrease liquid by about 1/4 cup. This is considered a "whole food" and is therefore a favorite natural sweetener for many. The sugars are also complex which will not spike blood sugar levels. I like Lundberg.

Xylitol-I was introduced to xylitol by our naturopath. She recommends it exclusively. It is a sugar alcohol derived from berries and corn cobs and does not spike blood sugar like honey or refined sugar. It also prevents cavities and has been proven to help ear and sinus infections. A great alternative to fluoride. We chew xylitol gum and mints. We also use it to sweeten cereal, hot chocolate, yogurt. It is replaced 1:1 in recipes. It is not my favorite to bake with, I don't recommend it... but works well in some recipes like the sugar cookie. Available at health food stores or online. I buy the brand Unique Sweet from Vitamin Research Products. This is the only brand I can find which derives the xylitol from berries instead of corn. According to our naturopath, that is important. It looks and tastes just like sugar. My children love it.

Barley Malt Syrup-Not just for beer. Beer making is by far the most common use of this substance, but it also makes a wonderful sweetener. It has a dark, rich flavor similar to molasses. It is made by simply sprouting, drying, then cooking barley. It has complex sugars and therefore will not spike the blood sugar. Low glycemic index. This is wonderful in anything rich and full of flavor. Cookies and cakes are wonderful. I substitute 1:1 and decrease liquid slightly. Purchase at your local health food store. I like the Eden brand.


Quick quiz....what is the sweetest of all...these kiddos. I will take all the sweetness they will dish out to me!