Healthy Fats and Oils

Saturated Fats
  • Animal sources
  • Butter & cream
  • Lard – pork fat
  • Tallow – beef or mutton (sheep) fat
  • Chicken, duck or goose fat
  • Coconut oil
  • Palm oil
  • Palm kernel oil  
Healthy Mono Unsaturated Oils - Omega-3s
Cold expelled pressed vegetable oils and fish oils
  • Olive oil
  • Flax seed oil
  • Cod liver oil
  • Fish oils
  • Avocado oil   
Healthy Mono/Polyunsaturated Oils - Omega-3s/Omega-6s Blends
Cold expelled pressed and unfiltered vegetable and seed oils
  • Sesame seed oil
  • Peanut oil - use only if not allergic to peanuts
Fats and Oils to Avoid Due to Trans Fats
  • Margarine
  • Shortening
  • Butter substitutes

Fats and oils to Avoid Due to GMOs and/or imbalance of Omega-3 to Omega-6 ratios
  • Safflower oil
  • Corn oil
  • Soybean oil
  • Cottonseed oil

In the Kitchen
Bone Broths

There is nothing like a big bowl of homemade chicken soup, especially when it is made from a base of bone broth.  Bone broths give a rich and satisfying aspect to any meat or vegetable
soup.

Benefits of bone broths
  • Inexpensive to make
  • Easily assimilated nutrients derived from bones, cartilage, tendons and meat
  • Rich in protein and minerals- including calcium, magnesium, phosphorus, glucosamine, chondroitin
  • Digestive aid - gelatin improves the digestion of proteins found in milk, gluten, meat and beans
  • Nutritional support for connective tissue – bones, ligaments, tendons and nails
especially conditions such as osteoporosis, arthritis, joint pain and degenerative joint disease
  • Supports healing of the gastrointestinal track – digestive disorder
especially conditions such as colitis, leaky gut, celiac, Chrohn’s disease, gut-mind conditions
  • Supports the immune system


Uses for bone broths
  • Drink it by the cup
  • Base for soups, sauces, stews and gravies
  • Substitute for water when cooking for grains
  • Braise vegetables and meats
  • Basting roasted meats


Bone broth
Place a whole chicken, the leftover carcass or chicken parts (necks, wing tips, backs, feet/paws) in a large stockpot.  Browning the raw chicken in a little oil over medium heat gives the stock
more flavor.  Cover with water.  Add 1-2 tsp. white or apple cider vinegar, sea salt and freshly ground pepper to taste.  Cover the pot and place on stove over high heat until the stock boils,
stirring occasionally.  Reduce the heat and gently simmer for 3 - 6 hours or until the meat falls off the bones.  Remember to stir the stock now and then.  Let stock cool.  Skim fat off the top of
the stock and reserve in the refrigerator for later use.  Remove meat from bones and reserve the meat in a bowl in the refrigerator.  Discard the bones.  Strain broth and set aside.  This broth
should gel when refrigerated.  If not, put back in pot and simmer longer to condense bone broth.  The bone broth can also now be frozen for later use.

If you do not have 6 straight hour at home to watch over your bone broth, simmer for a few hours, let it cool in the pot and place pot in the refrigerator overnight.  Finish cooking it the
following day.

Chicken Soup Recipe
In a clean stockpot, using the skimmed chicken fat (or 2-3 TB. Olive oil) sauté 1-2 roughly chopped onions, 3 stalks of chopped or thinly sliced celery and 2-3 chopped or thinly sliced carrots
until al dente.  Add strained bone broth, chopped fresh parsley, 1 bay leaf, a sprig or 2 of fresh thyme, sea salt and pepper to taste (dried herbs can be substituted).  Bring to a boil, lower
heat and simmer for 45-60 minutes.  Stir now and again.  Add reserved cooked chicken to heat before serving.  Serve as is or over cooked noodles, orzos, rice, quinoa or with dumplings.

This recipe can also be made with turkey carcass and parts left over from holiday meals.


                                                                                               © 2015 Donna Wild