The question of which dietary fats are good and which are bad has caused a lot of confusion lately. Some fats are heart-heathy, some are not. Some oils are processed with chemicals, some are not. Some break down at high temperatures, some do not. Some sound healthy because of the word vegetable in their name, but aren’t. What’s a cook to do?
We thought we’d put together a short primer on which fats to use and when. Bookmark this page and refer to it when in question.
Most cooking oils on the market are processed with chemical solvents, steamers, neutralizers, de-waxers, bleach and deodorizers before they end up in the bottle. Highly processed seed oils contain very high levels of omega-6 fatty acids, that can have detrimental health effects when consumed in high quantities. Sadly, these oils are in nearly everything we eat nowadays. Grain-fed livestock, is also high in omega-6. A diet high in omega-6 is associated with an increase in inflammatory diseases such as cardiovascular disease, type 2 diabetes, rheumatoid arthritis, asthma and cancer to mention a few.
Here are the industrial oils to toss from your kitchen:
Refined palm oil
Refined peanut oil
These are the saturated fats and healthy plant-based oils from meat, seafood, eggs, nuts, and avocados that are loaded with omega-3s. It has recently been debunked that saturated fats cause heart disease. In fact, it’s the very removal of these from the American diet and the increase of sugar and carbohydrates that has attributed to a whole host of health issues, including obesity, diabetes and chronic inflammatory conditions.
Saturated fat has been shown to have positive effects on the body, including helping the liver to function more effectively, boosting the immune system and aiding in the regulation of hormones.
Some things to keep in mind during food prep:
Best fats for hot use (with their smoke points):
Beef tallow (400°F)
Duck fat (375°F)
Avocado oil (400°F)
Coconut oil (350°F)
Extra virgin olive oil (325°F)
Grass-fed butter (350°F )
Best for cold use:
Extra virgin olive oil
At The Organic Butcher, we carry a wide array of high quality oils and animal fats, and can help guide you toward the right choice for your needs. Just ask!
The Organic Butcher is now carrying an assortment of Deborah Joy's Gluten-Free and local baked goods. For those of you who are sensitive to gluten or have just chosen to eliminate it from your diet, you will be thrilled when you try these.
While getting her master's degree in nutrition, Deborah learned that the processed food she was eating could cause problems for her digestive system and create a pathway for autoimmune disease. She changed her diet, eliminating gluten, processed foods, and sugars. Within one month she began to see results, her cholesterol was lower and she had more energy. Since then, Deborah has worked tirelessly to match the texture and taste of her baked goods to conventional recipes.
In addition to making these wonderful treats, Deborah teaches in-home classes on gluten-free cooking in Northern Virginia. She believes that a gluten-free diet shouldn't be a burden, but an enjoyable lifestyle. Trust us when we say that her chocolate chip cookies are seriously some of the best we have ever tried — you definitely won't feel deprived.
Stop in soon to try Deborah Joy's almond, chocolate chip, and peanut butter cookies. Plus, her assortment of muffins, bars and breads. You'll be glad you did!
Gram for gram, liver contains more nutrients than any other food. In fact, liver provides:
Most of us know it is amazingly good for us but our brains and our taste buds are usually at odds with one another when it comes to liver. For the uninitiated, the taste of liver can be off-putting. This is why we were really excited when we found the following recipe. It combines liver and ground beef so the flavor is more subtle. You'll still get all of the wonderful nutritional benefits but in a much more palatable way. Enjoy!
Beef Liver & Onion Meatballs (Primal Palate)
1 lb Ground Beef
1/4 lb Beef Liver, finely chopped
1/2 cup Onion, diced
2 tsp Smoked Paprika
1 tsp Garlic Powder
1/2 tsp ground Cinnamon
1 tsp Black Pepper
1/2 tsp Salt
Preheat the oven to 350.
In a medium sized mixing bowl, combine ground beef and beef liver.
Season with smoked paprika, garlic powder, cinnamon, black pepper, and salt. Continue to mix with hands until meat is equally seasoned.
Mix in the diced onion.
Form meat mixture into balls, slightly larger than an ounce.
Place in a baking dish and bake meat balls for 25 minutes.
Photo credit: Primal Palate
Our first recipe submission comes to us from friend of the store, Laura Allen. She whipped up this light and healthy meal with fresh Sea Bass purchased from us. Because Laura was chosen to be featured, she'll enjoy 15% off her next purchase! Scroll down to see how you can earn 15% off, too, and be the talk of the town!
Sea Bass with Citrus and Soy (Bon Appetit, March 2002)
Makes 4 servings
1/2 cup pineapple juice
1/2 cup orange juice
1/3 cup soy sauce
3 tablespoons finely chopped peeled fresh ginger
2 tablespoons sesame oil
1/8 teaspoon cayenne pepper
4 6-ounce sea bass fillets
Chopped green onions
Mix first 6 ingredients in 8x8x2-inch glass baking dish. Add fish; turn to coat. Chill 2 hours, turning fish occasionally.
Place steamer rack in large skillet. Arrange fish on rack. Pour marinade into skillet under rack and bring to boil. Cover skillet and steam fish until just opaque in center, about 8 minutes. Transfer fish to plates. Remove steamer rack from skillet. Boil marinade until reduced enough to coat spoon, about 6 minutes; spoon over fish. Top with green onions.
A Note from Laura: I added cornstarch at the end to the sauce to thicken and then served it with sautéed spinach (coconut oil and shallots) and mashed cauliflower.
We will be featuring customer submitted recipes on our blog and social media on a regular basis. If you would like to be featured, send us an email with your recipe, any pertinent notes and photos of the final dish. As always, more is better so if you have photos of the cooking process or one of yourself, please include them. Be sure to specify which products were purchased at The Organic Butcher. Send all submissions to email@example.com.
If your recipe is chosen, you'll receive 15% off your next purchase!
Also, don't forget to tag us (@theorganicbutcherofmclean) on your Instagram photos.
If you need some variety in your weekly dinner rotation, easy to prepare lamb chops are the perfect addition. Lamb is an excellent source of protein and B vitamins and its rich flavor is a nice alternative to beef. We offer Pure Bred lamb from Elysian Fields Farm in Waynesburg, Pennsylvania.
We carry both rib chops (above) and loin chops (below). Either will work perfectly in the dish below.
This recipe calls for mint jelly, but before you run off thinking we've lost our minds, hear us out. The Organic Butcher is now carrying Rosebud Farm Mint Jelly. This jelly is made in North Yorkshire in the traditional English manner — by hand and in small batches from all natural ingredients. It's sweet and aromatic and loaded with fresh mint.
LAMB CHOPS WITH A MINT & MUSTARD SAUCE
3 tbsp Rosebud Farm Mint Jelly
1 tbsp white vinegar
1 tbsp stone-ground mustard
1/4 cup low-sodum chicken stock
1 tbsp grape seed oil or EVOO
6 lamb chops, 4 oz each
Kosher salt and pepper
Whisk together mint jelly, vinegar and mustard in a small bowl. Set aside.
Heat the oil in a heavy-bottomed skillet over high heat. Season both sides of the lamb chops with salt and pepper to taste. Add chops to pan and cook for about 3 minutes on both sides for medium-rare (if you are using loin chops a couple extra minutes per side may be necessary depending on thickness). Transfer chops to a platter, cover loosely with aluminum foil and let rest.
Remove the pan from the heat, discard fat, and add the mint jelly mixture. Cook over medium-high heat, stirring occasionally until reduced by 1/4 cup or is slightly thickened, 2-4 minutes. Drizzle warm sauce over lamb chops and serve.
This dish is delicious alongside roasted vegetables and couscous.
We get a lot of diehard Paleo customers in the shop as well many who are curious about the tenants of the diet. The following is a general overview of the plan. Not only is it very meat-friendly but it’s more of a guideline for eating than a traditionally restrictive “diet.” Paleo is based on the notion that for optimal health, modern humans should return to a pre-industrial era by eating real, whole, unprocessed foods that promote healthy metabolic, digestive, and immune systems.
This means avoiding grains, gluten, legumes, dairy, corn, soy and sugar. And instead, filling up on grass-fed meat like cattle, bison, goats, lamb or wild game. The Paleo Diet also includes pasture-raised chicken, eggs and pork, and wild-caught seafood. In addition, one should eat a variety of vitamin- and mineral-packed, organically grown, non-GMO fruits and vegetables.
The Paleo Diet embraces healthy fats. The right types of fat are essential in maintaining healthy arteries, brain function, healthy skin, as well as decreasing systemic inflammation. Healthy saturated fat comes from grass-fed meat, poultry, seafood, ghee, butter and coconuts. Also encouraged is monounsaturated fat from olive oil, nuts and seeds, as well as a healthy amount of Omega-3.
The Paleo plan welcomes fermented foods that work to support your digestive system with naturally occurring probiotics that boost immunity. Kombucha, sauerkraut and kimchi are all great options.
This seems like a lot to remember but it's really not. Below is an excellent and handy cheat sheet from the book Practical Paleo by Diane Sanfilipino. As you can see, following this "diet" is hardly restrictive!
Because Paleo is viewed as a template to healthy living, there is room to personalize. Many people find that chocolate, some dairy, and some alcohol fit nicely into their personal regime. However, it’s recommended one stick to the Paleo template at its most basic before adding or subtracting. You may discover food intolerances, reactions, or or allergies you didn’t know you had.
Scientists are beginning to see the benefits of this way of eating. Test subjects who adopted the Paleo Diet reported significant improvements in their general heath, body composition and energy levels. Doctors are finding that it reduces the risks of many diseases, including heart disease and Alzheimer’s.
Some reported benefits are:
The Organic Butcher offers wild, grass-fed game meats, free-range chicken and wild-caught seafood, plus some prepared Paleo foods for your convenience.
Try our Bison Meatballs or Green Sausage (chicken or pork) and build your meal from there!