5 - Meat & Eggs


Why: Vitamins A, D and K are found in animal fat, because you need fats to absorb these vitamins. And these vitamins are in turn needed to assimilate protein. Fats also help muscle meats stay moist. In most cases, you do not have to add fat to your protein, the fat usually already comes attached.

How: Let's retire the idea that a baked skinless chicken breast with no added fat is a good idea. Try the fattier and usually cheaper cuts like chicken thighs, chuck roast and pork shoulder. If you are using a lean cut, cook it with butter or coconut oil or add a sauce. You may find you enjoy meats more with a little added fat.

[TIP] Stretch lean cuts of meat by slicing them very thin, saute in a healthy fat and add lots of vegetables. Adding a cream sauce is another alternative.


Why: One of the biggest tragedies of our food supply is the way animals are raised in deplorable conditions, being fed GMO corn and soy plus waste products like bakery waste and pesticide laden citrus peel cakes. (CAFO stands for Concentrated Animal Feeding Operation.) Animals are supposed to live outside eating their appropriate diet. For cows that is grass. Chickens can supplement by scratching up grubs and seeds. When this happens, the omega -3 content of their fat goes up, their organs (nutritional powerhouses) are safe to eat and their manure is a fertilizer, not a waste management issue.

How: Buy the best quality you can afford. This may mean eating less meat overall but your nutrient density will be high. Organ meats are very nutrient dense and are reasonably priced. Same with eggs from pastured chickens fed organic soy-free feed. For local sources, check out our Resources page.

[TRADE] Do you have a source for good quality meat but you must buy at least a half an animal and you don't have a freezer? Find a friend with room in her freezer and trade some of your meat for storage space.


Why: Homemade bone broth is a easy-to-digest nutrient dense staple for every home. It is inexpensive since you use bones you would normally throw away. Because you add vinegar and cook for a long time, the bones release their mineral content into the broth. Being easy to digest, bone broth is excellent for someone who is sick or cannot stomach anything else. If you are new to cooking, this is a good place to start.

How: First you need a supply of bones. The cheapest way is to collect bones from your meals and store them in a container in the freezer until you have enough for a batch of broth. You can also buy bones from your meat farmer or grocer. For beef and lamb stock, make sure to include some marrow bones. Ask your butcher to split them for you. Next, find a large stockpot or crockpot. There are several recipes available. I recommend Sally Fallon's recipe in her Nourishing Traditions cookbook. The recipe can also be found here at Broth is Beautiful

[TRICK] To increase the amount of gelatin in your chicken broth, add chicken feet. If you buy your chicken directly from a local farmer, he or she may sell feet.

Ready for more?

Book: "Make It Paleo" by Bill Staley and Hayley Mason (available in Whatcom County Library System)

Online article: Why Animal Fats Are Good for You — My Low-Carb Cruise 2012 Lecture by Chris Masterjohn

Website: GrassfedCooking.com (great place for tips on cooking grass fed beef)

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