Full Fat Dairy


We recently made the switch to full fat dairy around here. It started because our fridge is small and I didn’t want to have to buy two kinds of milk anymore (Anneliese drinks whole milk). I don’t drink milk, but my husband does. I use it on cereal, in cooking, and in my coffee. Anneliese also eats yogurt we make in our yogurt machine, but I’m not a big yogurt fan. I do also eat cheese (of course!) and sour cream.

For most of my life, I’ve been eating low or no fat dairy- after all, haven’t we all been told how much healthier it is? Turns out, that’s actually not the case. And after you go whole, you won’t go back. What I’m saying is that fat-free sour cream is gross and if my great-great grandmother was serving perogies she wouldn’t want that crap on them.

In a perfect world, we’d all eat fresh dairy products straight from our local farmer in moderate quantities. Unfortunately this is not the case. However, here’s a few reasons why, if you eat dairy, you may want to consider switching to whole products.

In a 2010 analysis, scientists said:

“…There is no significant evidence for concluding that dietary saturated fat is associated with an increased risk of [coronary heart disease or cardiovascular disease].”
What’s more, according to dLife:

“If only half of dairy fat is the saturated kind, what kind is the rest? Dairy fat contains lots of oleic acid (the stuff that makes olive oil so healthy), along with a type of fat called conjugated linoleic acid (CLA) that may help with weight loss. Recent studies strongly suggest that something — possibly the CLA — in dairy fat does indeed help with weight management.”

This is the same type of thinking that has villified eggs for the past 40-50 years. Study after study has shown definitively that saturated fat alone is not a sole contributer to heart disease.

Saturated fats provide the building blocks for your cell membranes and a variety of hormones and hormone-like substances that are essential to your health, and saturated fats from animal and vegetable sources (such as meat, dairy, certain oils, and tropical plants like coconut) provide a concentrated source of energy in your diet.

When you eat fats as part of your meal, they slow down absorption so that you can go longer without feeling hungry. In addition, they act as carriers for important fat-soluble vitamins A, D, E and K. Dietary fats are also needed for the conversion of carotene to vitamin A, for mineral absorption, and for a host of other biological processes.

Saturated fats are also:
•The preferred fuel for your heart, and also used as a source of fuel during energy expenditure
•Useful antiviral agents (caprylic acid)
•Effective as an anticaries, antiplaque and anti-fungal agent (lauric acid)
•Useful to actually lower cholesterol levels (palmitic and stearic acids)
•Modulators of genetic regulation and prevent cancer (butyric acid)
(source: Dr. Mercola)

I know there are many proponents of raw dairy who are on with my thinking on whole milk products, however I can’t get on board with that. Pasturization has been one of the great inventions of the modern age and has saved many a life.

So maybe go ahead, and have some whole milk on your cereal… or some full fat yogurt with your breakfast…you may find yourself more satisfied, and surely enjoy the great taste!!

Real Food Protein Bars


protein2So I’ve been eating protein bars for lunch as of late. Pretty much the cardinal sin of trying to eat real, fresh food. However, they are portable, non-perishable and I can eat one while driving.
Suffice to say that this lunch situation pretty much sums up my life currently.

In the interest of saving money, and my endocrine system (what is IN those protein bars, they taste like petrochemicals) I came up with a recipe to make my own. This is totally customizable, based on your ingredient preference and texture.

– 1/2 cup natural peanut butter
– 1/2 cup coconut butter (not oil, butter)
– 1/3 cup oats
– 4 scoops beneprotein (or your protein powder of choice) I like beneprotein because it doesn’t have anything other than pure whey protein
– 1/4 cup crushed almonds
– 1/4 cup chia seeds
– 1/4 cup hemp seeds
– drizzle agave to taste
– couple handfuls of chocolate chips

mix it all up, and press into a square pan, lined with plastic wrap. If you don’t line it with plastic wrap, you will hate yourself. Put the pan in the freezer to set. When it’s set, cut into bars and wrap individually in plastic wrap. Store in the freezer.


Real Food English Muffins


We eat a lot of english muffins over here. Don’t ask me why. We never buy bread. Only english muffins. I like to eat them with my poached eggs in the morning and Quinton eats them with anything.
Since this is such a major staple for us, I figured it would be worth it to try to make my own. I found the recipe on pinterest, so I’ll just link straight to it and add my commentary.



The dough was straight forward- word to the wise: if your house is cold like mine, make sure you put the circles somewhere warm to rise. I covered them and left them on the counter….and…. nothing. So I turned on the oven and put them on top of it and sure enough, they doubled. Live and learn, my friends.
I did like the fact that the recipe used honey and not refined sugar. After tasting them I think I’d cut the honey in half next time.


I think next time I would use a larger circle, this time I used a water glass, which was ok, but I like the muffin to be wide enough to hold an egg and these are a tad small.


Ensure you do keep the skillet on medium low heat- otherwise they’ll brown up too fast and not cook on the inside.


Toddler approved!!!!

Real Food Habitant Split Pea Soup


Confession: I love canned soup. I know it’s disgusting and not very classy, but it’s tasty. Especially with a ton of soda crackers in it. I also know that most canned processed soups are full of a ton of ingredients I can’t pronounce, let alone identify. So processed, canned soups, you gotta go.
Luckily, it was easy for me to replicate one of my favourites- Habitant Split Pea. My American friends probably don’t know what this is, but Canadians do: its the one in the big yellow can!
Easy Peasy! (pun intended)

-1/2 bag dried green split peas
– 1400ml stock (homemade or store bought) I used half chicken half veg
-3 finely diced large carrots
-6 1 inch slices turkey kielbasa, finely diced
-finely diced small onion

Dump it in the slow cooker. Set to low and come back in 6-8 hours.
When it’s done, it will require a good stir and won’t be as thick as you remember split pea. Never fear. In the fridge over night it will thicken up A LOT.
Serve with whole wheat soda crackers. I couldn’t wait to put mine in, thats why this picture looks like sludge. Trust me, it tastes better than it looks.

split pea>