Eating Organic –
Proof Positive
by Mac Stone, Elmwood Stock Farm
Let’s
start with the premise that what we eat matters to how our human body
functions. Let’s also recognize that the conversion from food taken in, to resulting
human health, is wildly complex. It seems to be widely accepted by the medical
community that we should balance the various types of fats available to us in
our diets. Bring your own view on the animal versus plant-based protein
theories to the conversation. Organic farmers provide us an opportunity to
consume wholesome, healthy fats in our diet. And, there is now evidence showing
that how your food is managed on the farm makes a difference for your
nutritional well-being.
An
18-month, national study concluded that dairy cows who consumed a forage based
grass/legume diet produced milk with 25% less omega-6 fatty acids and 62% more
omega-3 fatty acids, compared to cows who consumed a higher percentage of
grains and less forage in their diet (Benbrook et al., PLoS One, 2013). The
Certified Organic milk tested in the study had an omega-6: omega-3 ratio of
2.28, while the conventional commercially produced milk averaged a ratio of
5.77. It is generally accepted that diets with lower ratios provide us the
right balance of fatty acids instead of making our bodies figure out what to do
with the wrong kind of fats. All individual omega-3 fatty acids were higher in
the organic milk. With encouraging ratios like these, there is no reason to
avoid or limit the servings of grass-forage based dairy products, especially
since they are so tasty to eat.
Certified
Organic farms document and have-third party verification that they operate a
grass-forage based system. These systems optimize natural resources and require
much less steel, diesel fuel, and pesticides than conventionally produced food
products. No genetically modified organisms (GMOs) are allowed in organic
farming systems, period. Using simple electric fence technology, farmers can
effectively provide grass and forage meals to livestock from pasture in a
manner that benefits the pasture itself by allowing a quick regrowth for
another meal after several weeks. The legumes in the pasture pull nitrogen from
the air in a symbiotic relationship with a rhizobia bacterium. In a conventional commercial system, grain
crops grown with chemically produced nitrogen fertilizers are fed to the
livestock. Unless you are purchasing your milk and other dairy products
directly from the farmer, the process-verified Certified Organic milk is the
only way to know you are getting the good stuff. When you see the organic
label, that product has been carefully managed to maintain integrity throughout
the processing and distribution system.
There
are other sources of beneficial omega-3 fats, but really, you can only eat so
many walnuts, and fish is not so popular for breakfast. With similar ruminant digestive systems, it
stands to reason that beef and lamb would have a similar response to grass-based
versus grain-based feeding programs, and the data is being collected
(Eatwild.com). Look for Certified Organic beef along with dairy, as it also is
verified to be grass-based or totally grass-fed. The beauty of the milk study
is the consistency of the sample collection and similarity within feeding
systems.
All
you vegetarians and vegans feeling like you don’t have to worry about any of
this? Think again. In a study published in the Journal Food Chemistry, Bohn et
al., 2013, it was determined that certified organic soybeans contain less
omega-6 fatty acids, more total protein, more sugars, and less fiber than
conventional systems and/or genetically modified soybean farming systems. From
the 35 different variables tracked in this study, among them nutrient profiles
and pesticide residues, scientists can accurately identify which of the three
production systems was used to produce the beans in blind testing of their
model. The vast majority of soybeans grown in this country are patented
genetically modified plant varieties, as is corn grain for livestock, and
increasingly vegetables. In a fruit fly study, the flies lived longer and had
more offspring when consuming organic soybeans and/or organic vegetables than
when consuming conventionally farmed equivalent diets (Chhabra et al., PLoS One,
2013).
So
it seems conventional thought is telling us to avoid or limit our intake of
animal products because of the fat content. When those products come from
conventionally farmed feeding systems, that assumption is correct. When meat
and dairy products are produced in organic grass-forage based systems that are
closely aligned with the natural ruminant digestive tract, the resulting
nutritional quality is right in line with our own dietary needs. Therefore it
stands to reason, if you eat organic from the “Farm-U-see”, you can avoid a
need for a pharmacy. Since we eat for our health, it’s comforting to know how
to get it right. Maybe we should supplant conventional wisdom with traditional
wisdom, you are what you eat.
This week’s news is a reprint of an article Mac
wrote for MD-Update Magazine, a statewide publication for the medical community
published in Lexington, KY.
In Your Share :
Asparagus
One of the very first
vegetables ready on the farm is the perennial asparagus spears. Interestingly,
asparagus is related to onions, garlic, and other members of the lily
family. It is a good source of rutin, a
substance that prevents small blood vessels from breaking. Medieval medicine valued asparagus for the
treatment of heart palpitations and as a diuretic. Asparagus is high in carotenoids, B complex,
vitamin C and vitamin E as well as potassium, iron, and zinc. Like other vegetables, it will lose some,
though not all, of its B-complex and vitamin C during the cooking process. Asparagus contains no fat and only 35
calories per one cup serving. Try it raw
as a snack, in salads, or as a dipping vegetable to reap its full flavor and
nutritional benefits!
Dried Beans: Jacob’s Cattle Beans, Black Turtle, Vermont Cranberry, White Cannellini OR Peregion
Corn Meal
Bake some cornbread, add to homemade pizza crust,
or use the meal as a dry batter for oven fried foods – a natural alternative
for those seeking gluten-free. No preservatives are added, store cornmeal at
room temperature for only a day or two - best
storage is in the freezer.
Spinach
Strawberries
Sweet Potatoes
Green Garlic
Lettuce
Lettuce
Radishes
Recipes:
Sweet Potato Soup,
serves 4-6, a Simply in Season recipe
1 medium onion, chopped
Olive oil or coconut oil
2 large or 4 smaller sweet potatoes, peeled and chopped
5 C beef or vegetable broth
2 C frozen tomatoes with the juice OR a good brand of jarred
tomatoes
¼ tsp ground white pepper
¾ C orange juice
Sauté onion in 1 tsp oil in a soup pot until
translucent. Add sweet potatoes and
broth and bring to a boil. Reduce heat
and simmer, partially covered, until sweet potatoes are tender, 20-25
minutes. Remove from heat. Stir in
tomatoes and pepper. Puree in blender or
food process, or use hand blender to process until smooth. Return soup to pot. Add orange juice and additional water to
reach desired consistency, heat gently until hot and serve.
Cinnamon-Roasted
Sweet Potato & Apple Salad with Caramel Vinaigrette Chicken, recipe adapted from
fat toad farm.com
¼ C balsamic vinegar
¼ C extra virgin olive oil
1 tsp ground mustard
½ T caramel sauce (melted–you want it runny)
2 chicken breasts OR half a cut-up chicken
1 medium sized sweet potato
1 large apple
1 T extra virgin olive oil
½ tsp cinnamon
pinch (or two) of sugar
lettuce or spinach
¼ - ½ C feta cheese
¼ C candied pecans
Whisk together balsamic vinegar, oil, ground mustard and
caramel sauce. Place chicken in a large zip lock bag and pour ¾ of the
vinaigrette over the chicken. Let marinate for 1-2 hours. Preheat oven to
425°F. Peel and cut the sweet potato and apple into slices or chunks (whichever
you prefer). Place slices in a bowl and drizzle olive oil over the
top. Toss to coat. Sprinkle cinnamon and sugar in and toss until even
coated again. Spread the potatoes and apples in a single layer on
baking sheet and roast for 20-25 minutes until tender (tossing half way
through). Meanwhile, rinse the lettuce or spinach and chop if desired, place in
a large salad bowl and set aside. Cook your chicken over medium heat until
cooked through. Cut into chunks or shred. Lay chicken, sweet potatoes, and
apples over your bed of lettuce. Sprinkle with feta cheese and pecans. Drizzle
with remaining vinaigrette.
1 ½ to 2 pounds asparagus
½ C soy sauce (reduce slightly if using balsamic)
½ C sugar (we use honey instead)
½ C white wine vinegar (balsamic is good too)
toasted sesame seeds
Mix together equal parts of soy sauce and sugar, and white wine vinegar. Heat the mixture in a saucepan over medium heat, stirring until dissolved. Cool and pour over blanched asparagus.
To blanch asparagus, bring to boil a large pot of water. Place asparagus in the boiling water for 3 minutes, then remove and immediately plunge them in ice-cold water to cool. Drain. Pour marinade over asparagus and let sit for 4 to 6 hours. Drain, place on serving tray and top with toasted sesame seeds. Recipe can be doubled or halved.
Corn Bread Recipe
Mix together:
1 C organic cornmeal
1 C flour
½ C sugar
3 tsp baking powder
½ tsp baking soda
In separate bowl, mix together:
4 organic eggs, beaten slightly
1 ½ C yogurt or sour cream or buttermilk or cottage cheese
2 T melted butter (use from the 4 T melted in
skillet, see below)
Preheat oven to 425°F. Melt 4 T butter in medium
cast iron skillet in oven (use 2 T above and leave 2 T in hot skillet). Mix wet and dry ingredients together briefly,
pour into hot skillet with melted butter and bake for 25 minutes. Check with toothpick to come out clean. Our thanks to Sunflower Sundries for the recipe.
Hearty Bean Tostada adapted from a Nourishing Words recipe
cooked beans (about 1 ½ hours in water with a carrot, garlic
and small onion, for flavor; salt when cooked)
garlic (green garlic if available)
spinach
carrots, grated
green onions, sliced
salsa
corn tortillas
olive oil
cheese (optional)
Heat up the cooked beans in olive oil with a few cloves of
chopped garlic. Cook the corn tortillas in a small amount of olive oil in a
cast iron skillet, or brush with oil and bake for ten minutes at 400 degrees.
Layer spinach, beans, vegetables, cheese if using, and salsa on the hot
tortillas, and enjoy after a long day!
