Do you need help choosing better ingredients for your recipes? Here you will find a guideline that Oh Lardy uses when we are trying to choose more nourishing ingredients. We base our choices on Weston A. Price’s teachings, as well as information from Real Food advocates such as Michael Pollan and Joel Salatin.
Best: organic dried beans, soaked to minimize enzyme inhibitors and phytic acid.
Better: conventional dried beans. Organic canned beans (no bpa can, if possible)
Good: plain canned beans
Avoid/limit: canned baked beans and similar products (READ INGREDIENT LABELS FIRST!)
Best: Pastured grass fed/finished
Better: grass fed/(organic, if possible) grain finished from pastured animal
Good: hormone, antibiotic free
Avoid/limit: conventional meat
Best: homemade bone broth made with bones from ‘clean’ animals (pastured, etc.)
Better: organic carton/can
Good: carton /can broth without additives
Avoid/limit: most canned and dehydrated soups (loaded with MSG), bullion cubes
Best: Whole, raw cheese from grass fed animal milk
Better: pasteurized whole milk cheese organic or from grass fed animals
Good: whole milk cheese
Avoid/limit: low fat cheese, processed cheese, cheese slices, fake cheese spreads and cheese like substances.
Best: pasture raised, organically fed
Better: organic, or natural, look for no hormones/antibiotics
Avoid/limit: conventional chicken, turkey
Best: Fresh from pastured poultry (from a farmer, CSA, Vital Farms brand at Whole Foods, or your own backyard)
Better: Organic, cage free, soy free
Good: cage free, vegetarian fed
Avoid/limit: fake eggs, egg beaters, cholesterol free eggs, etc.
Best: (organic) cold pressed Coconut oil, organic, pastured raw butter, ghee, and cold pressed extra virgin olive oil. Lard, tallow, and bacon fat should come from pastured animals only.
Better: palm oil, organic pasteurized butter or butter from grass fed cows (kerrygold)
Good: occasional use: cold pressed (organic, if possible) sunflower oil, cp avocado oil, cp macadamia nut oil, cp walnut oil, cold pressed sesame oil. These are all really good oils for occasional use.
AVOID: all vegetable oils (canola, corn, soybean, cottonseed etc). Fake butter spreads, margarines, butter sprays, butter buds
Fruit and Vegetables
Best: Organic or organically grown (local and in season if possible)
Better: Frozen organic fruits/vegetables
Good: Conventional (Dirty Dozen) wash well. Frozen conventional.
Avoid/limit: canned fruits/vegetables. If you must, look for organic and non-bpa cans. Also try to avoid papaya as almost all are GMO.
Best: Organic whole grain or whole wheat, sprouted
Better: Whole grain, whole wheat
Best: Raw (unpasteurized), whole milk from grass fed cows
Better: Full fat, pasteurized milk, organic from grass fed animals, preferably not homogenized.
Good: Full fat, pasteurized, organic
Avoid/limit: low-fat and skim milk, ultra-pasteurized milk, and most non-organic milk (presence of GMOs due to grain fed non-organic cow)
All organic when possible; rice milk, almond milk, coconut milk/cream
Avoid: soy milk
Best: Organic with minimal ingredients (nuts, salt)
Better: Nut butters with minimal ingredients (nuts, salt)
AVOID: nut butters that have sugar and trans fat
Best: Organic, soaked/dried, sprouted or raw
Good: Any nut and seed, they are good for us!
Processed meats (bacon, deli meats, etc)
Try to find from pastured animals, Organic if possible. No hormones or antibiotics. They should be Nitrate/Nitrite free (this is controversial, though, as these meats are usually cured with celery salt which naturally contains nitrates). Read ingredient labels!
Few ingredients (rule of thumb is 5 or less)
Do you know what the ingredients are? Can you pronounce them?
Would your great grandmother consider this food?
Read Ingredient Labels!!!
Best: Celtic Salt, himalayan salt, good sea salt.
Avoid: processed, refined salt, iodized salt, kosher salt.
Best: wild-caught (fresh or frozen), trout and catfish guaranteed from clean waters, smoked or fresh roe; salted small fish
Better: canned tuna without additives; canned sardines/anchovies in olive oil; canned Alaskan salmon; canned oysters; canned crab
Avoid/Limit: Farmed salmon, catfish and trout. Canned fish containing soy/vegetable oil or hydrolyzed protein
Best: naturally fermented soy (examples…tamari soy sauce, natto, tempeh)
Avoid: unfermented soy sauce, edamame, soy lecithin, soy milk (WAPF soy alert brochure)
Remember to limit all of these. No matter how much nutrition a sweetener has, it is still A SUGAR!! Use sparingly!
Best: Organic maple syrup (grade b, if possible), molasses, raw honey (not for under age 1), stevia plant
Better: rapadura, sucanant, stevia liquid, coconut palm sugar
Good: organic cane sugar, non-organic maple syrup, non organic molasses, organic jams (minimal ingredients), honey, concentrated fruit juice, agave, stevia powder
Avoid/limit: white sugar, corn syrup, high fructose corn syrup, and artificial sweeteners