Video - How to Make Broth From Scratch

This short video gives a quick demonstration of making home-made chicken stock. You can easily substitute turkey, beef, or other bones in this recipe for other types of stock. And remember that you can easily make stock from bones from a leftover chicken, turkey, or even duck carcass - you don't need to use the meat. A large percentage of the flavor is going to come from the bones anyway, and this is a great way to get the most out of your leftover bones once you've taken all the meat off of them. That way your food can do double-duty for you! As always, use organic and free-range meats when making your stock, to ensure that you're making the best broth with the most health benefits.

Making Chicken Stock
Homemade chicken stock adds a rich flavor to many dishes. This video will show you how simple it is to create your own.


I know we've spent a lot of time talking about meat this week, and for many of us, our meals are pretty meat-heavy this time of year. We don't necessarily want to eat like this year-round, but check back Monday for the conclusion of the "Why I'm Not a Vegan" series, and learn more about why you don't need to feel bad about eating meat - just be sure it's clean and healthy meat that's raised sustainably!

Six Simple Steps To Perfect Turkey Stock

 Making good stock, or broth, is a great skill for any cook to have. It is always easy to buy a package of broth, but why do that when you can easily make your own from leftovers you already have and add only the ingredients you want, and skip all the extra salt and preservatives? Not only does this make perfect sense for the frugal chef, it is also perfect timing for the holidays. Let's take a look at the 6 amazingly easy steps to the perfect turkey stock.

Making stock. (Photo credit: Wikipedia)

1. Clean Your Carcass

The first thing you need, in order to make stock, is a carcass. The holidays provide a perfect opportunity for a great carcass. Instead of throwing out the leftover frame and bones from your turkey, it is time to make an amazingly easy stock. The first step in the process is to clean your carcass. This means you need to pick the good meat off of the carcass, put the good meat away, and gather all the skin, fat, and loose bones and put them with the turkey frame into a large soup pot.

2. Chop Your Veggies

After you have cleaned your carcass, it is time to chop the vegetables you want to put in the broth. These vegetables can range from the simple carrots and celery to more unique ingredients such as rhubarb and leeks. When you chop your veggies, chop them into big pieces. You'll be straining these out later so you want them to be big. Put these in the pot with the bones.

3. Add the Water and Seasonings

Now that you have the carcass and vegetables in the pot, it is time to fill up the pot with cold water, enough to cover the bones and veggies.  Add sea salt to get your broth off to the right start.  Then, add whole black peppercorns.  We do this so they strain out instead of leaving the black pepper floating around your clear broth.  You can leave either seasoning out and just season in the end, but it's an easy step to get out of the way.  However, remember the turkey was probably seasoned, so the bones, skin, and fat are seasoned already. The great thing about making your own stock is the ability to taste and season as you wish. I often like to add a bay leaf or two, but depending on what the turkey was seasoned with, feel free to adjust to your own preferences. And for health purposes, you can also add a tablespoon or two of white vinegar. This will help pull some of the nutrients out of the bones into your tasty and healthy broth.

4. Boil then Simmer

Put your pot on a burner on high, leave uncovered, and watch the pot so it doesn't boil too hard.  As soon as the water comes up to a boil, turn the burner down to medium and let it boil gently, not hard, for about 1 hour. Turn the heat down to low, put the cover on, and simmer slowly for 1 to 2 more hours. Make sure you continue to stir your broth once in a while and be sure it doesn't boil hard at any point. You can also add herbs if you like during the slow simmering stage.  Add a bay leaf, thyme, sage, or any seasonings; or none at all.  Remember your broth is most likely going to be used in a recipe that calls for herbs and seasoning, so you want to be light handed.

Broth (Photo credit: beautyredefined)

5. Strain

Now your stock is ready to strain. This is where the larger vegetable pieces make it easier.  Put a large strainer or colander over a second large pot and pour the turkey, vegetables, and stock through to strain.  Let this sit, elevated over the strained broth so the solids drain off all the delicious liquids into the pot.  If desired, you can strain the stock even further by laying a couple layers of cheese cloth or a finer mesh strainer inside a colander and strain the stock through again. The goal is to have the clearest stock you can with as few pieces of seasoning sediments left behind. 

6. Cool and Store

It's important to cool the stock quickly, so as soon as you can handle the stock, pour it out of the big pot and into smaller freezer or refrigerator containers and place them in a bowl or pan of cold water to cool off fast. Once slightly cooled (10 minutes or so), cover containers and move to refrigerator.  Or you can freeze the stock for future use. If you're freezing in bags, stand bag upright inside a bowl, pour in stock and let cool.  Lay out carefully in a baking pan and, while holding opened end up, seal, pushing out the air.  Then lay flat in baking pan and freeze.  You'll have flat packages of broth that way, and you can use in lots of soup or stew recipes throughout the winter.

And there you have it. Six simple steps to a perfect turkey stock made from your leftover holiday turkey carcass. Give it a try this holiday season and you'll be amazed at just how incredibly easy making high quality turkey stock can be. The turkey is one holiday dish that gets multiple chances to take center stage!

Recipe: Turkey Gravy Gumbo

I hope you all had a lovely Thanksgiving!  In case you still have some leftovers, here's a great way to use the rest of them up - and it's not your same old "turkey sandwiches or soup" idea. Give your leftovers a Cajun twist on a classic favorite with left over gravy and turkey, combined with Creole flavors for a tasty treat that won't taste like leftovers!

Turkey Gravy Gumbo

Ingredients: 

Shrimp and turkey stock and the Cajun trinity (bell pepper, onion, celery) for gumbo. (Photo credit: Wikipedia)

1 cup diced onion
1 cup diced celery
1 cup diced green bell pepper
2 Tbsp olive oil
1 garlic clove, minced
4 cups leftover turkey gravy
1 cup crushed tomatoes
2 cups chopped leftover turkey
1 cup chopped andouille sausage ( or any sausage you like)
6 to 8 cups turkey stock (depending on how thin you want the gumbo)
1 bay leaf
1/2 tsp cayenne (more or less to taste)
1 tsp salt
1 tsp gumbo file powder (which is powdered sassafras leaves)
1 lb. shrimp, cleaned (optional)
rice for serving

Directions:

• In large soup pot, add onion, celery, and green pepper along with olive oil over medium heat and cook until veggies are tender, but not soft.
• Add garlic to pot and cook for 1 more minute.
• Add the leftover gravy and cook for 1 minute, stirring constantly.
• Add the tomatoes, turkey, and sausage stirring to mix, then add enough turkey broth to make gumbo the consistency you want.
• Add seasonings and turn heat down to low; simmer very slowly for 15 minutes.
• Add shrimp (if desired) and let simmer just until shrimp is pink, about 4 to 5 minutes.
• Serve in bowls with a scoop of cooked rice on top.

Note: This gumbo doesn't need a roux because the basic idea of this thickening agent, roux, is replaced with the turkey gravy which contains the same ingredients - fat and flour - and it's already made, so it makes dinner easy!

Leftovers Recipe: Thanksgiving Table Shepherd's Pie

I do have a great recipe for leftover turkey soup, but everyone does soup, so I wanted to mix it up a little this year, and give you a new option. This one uses multiple leftovers - turkey, gravy, mashed potatoes, and vegetables, so you can start getting the fridge cleaned out this weekend, and won't feel like you're eating the same thing again. Plus, since just about everything's already cooked, this one's a snap to make, which will be nice after all the work you put into the Thanksgiving dinner. Enjoy!

Leftover Thanksgiving Table Shepherd's Pie

Shepherds Pie (Photo credit: seriouslygood1)

Ingredients:

4 cups cooked turkey, shredded
3 cups cooked vegetables, anything you have leftover (if you don't have leftover vegetables, just quickly steam some chopped broccoli and carrots or peas and you'll be good to go)
1 cup gravy
4 cups leftover mashed potatoes
1 egg
1 Tbsp cream cheese; room temperature
salt and pepper to taste
2 Tbsp butter or margarine, broken up
dash paprika

Instructions:

1. Preheat oven to 400 degrees and grease a large pie plate or casserole dish.
2. Heat turkey, vegetables, and gravy in a saucepan until warmed through, then turn into prepared dish.
3. Mix room temperature mashed potatoes with egg and cream cheese until smooth and well blended, add salt and pepper to taste, then mix again.  
4. Spoon the potatoes over the ingredients in casserole, spreading to cover ingredients completely.
5. Stick pieces of butter all over the potatoes and sprinkle with paprika.
6. Bake at 400 degrees for 25 to 30 minutes until potatoes are browning and filling is bubbling hot.

Low-Carb Recipe: Herbed Sausage Stuffing

This delicious stuffing offers a change from traditional bread-based carb-filled stuffings. Sausage (you can choose different types or flavors to change things up - try Italian sausage, spicy, or even chorizo, but be sure to go all-natural to avoid sulfites and other unhealthy preservatives) and lots of vegetables form the base for this tasty Thanksgiving-ready side dish, and a variety of fresh herbs gives a distinctive flavor.

Happy Thanksgiving!

Herbed Sausage Stuffing

Ingredients:
1 lb. natural turkey sausage (or any sausage you like)
1/4 cup finely chopped celery
1/4 cup finely chopped onion
2 eggs
2 cups chopped cauliflower (bite size)
1/2 cup chopped yellow squash (bite size)
1/2 cup freshly grated Parmesan
1 Tbsp chopped fresh parsley
3 Tbsp chopped fresh sage
3 Tbsp chopped fresh thyme
1 garlic clove, grated
1/4 tsp salt
1/8 tsp black pepper

Instructions:

• Preheat oven to 350 degrees.
• If using cased sausage, cut off the casings and break sausage up into a skillet.
• Put skillet over medium heat, add the celery and cook, stirring often, until the celery starts to get a little soft, then add onion and cook, stirring often, until the onion gets soft.
• Continue cooking, stirring often, until the sausage is totally cooked through.
• In a large bowl, beat the eggs, then add the cooked sausage mixture to the bowl, mix eggs into meat, then add remaining ingredients and mix together until blended.
• Turn into a casserole dish, cover, and put in preheated oven and bake at 350 degrees for 30 to 35 minutes.  
• Check and if it's too moist, uncover and continue cooking for 5 to 10 minutes more, or until edges start to brown.
• Serve hot with turkey, duck, ham, or other holiday meats.

And be sure to check back Friday for some ideas on what to do with all those leftovers!

Low-Carb Thanksgiving Dinner Ideas

For those of you looking for Part 3 in the "Why I'm Not A Vegan" series, I apologize. Since this is Thanksgiving week, I thought we'd switch it up and focus on Thanksgiving foods this week (just about as non-vegan as it gets anyway) :-)   but don't worry - we'll be back with Part 3 soon, and finish up with why eating vegan is not natural.

And now on to choosing the main dish for a low-carb, meat-based holiday feast! :-)   Most main dishes we think about over the holidays are naturally low-carb because they are usually protein-based. Choices such as turkey, duck, goose, and ham are traditional stars of the holiday table, but are they all equally nutritious and diet-friendly? Let's take a look at some of the most popular and see how they stack up against each other.

Turkey Talk

 (Photo credit: Wikipedia)

Many families pride themselves in their great big, juicy, golden brown turkey coming out of the oven.  And why not? This glorious bird is a holiday classic that is not only beautiful when cooked well, but is just as tasty.  But, how does turkey stack up in the healthier food department?

Turkey is essentially considered a low-to-no-carb food.  Since meat is mostly protein, you can enjoy as much turkey as you wish if you are on a low-carb diet.  However, a few things to consider would be the dressing you may have stuffed the bird with.  If you consider roasting your bread-filled bird a tradition, just be sure to avoid the dressing when dishing up your plate. Or, choose less carb-heavy stuffings based on things like quinoa.

Other nutritional considerations are the fat, cholesterol, calories, and sodium.  One trick to cut down on the fat, which often contains these elements, is to be sure the bird is on a rack in the roasting pan so the fat cooks off and runs through, and the bird isn't sitting in the fat juices. Also be sure to choose an all-natural turkey which is not treated with antibiotics or pumped full of artificial flavorings and salt. Organic and free-foraging is best if you can get it.

If you are faced with a holiday table filled with carb-rich, fat-rich foods, your choices may be limited, but you can feel confident helping yourself to multiple servings of turkey.  If you stick to mostly white meat, with only a nibble or two of dark meat and a tiny bit of crispy skin, you can load up without worrying about your healthy diet.

Duck vs. Goose

Two popular birds to grace the holiday table are duck and goose.  Either one is a glorious addition to a beautiful table.  They both are aromatic, the skin crisps and browns beautifully, and they are often a special treat simply because we just don't tend to cook them often.

But, when it comes to eating healthier, which would you choose?  The nutritional data may surprise you.  We believe duck to be a very fatty bird, and it is, of course.  However, between the two, goose is actually much higher in calories and almost five times more calories come from the fat in a goose than the fat in a duck.  This is without the skin.

Even with the goose having a much higher calorie count from fat, the cholesterol count is quite a bit lower for a goose than a duck.  This just illustrates how important it is to check the nutrition labels before you dig in, especially if you are on a strict diet.

The good news is both duck and goose are carb-free, so if you are on a low-glycemic diet, this may be one dish you can enjoy without difficulty during the holidays. 

Thanksgiving Ham (Photo credit: dbarronoss)

Ham It Up

It's hard to look at a glazed ham and see it as nutritious and diet-friendly.  Of course, a basic baked ham fits into a low-carb diet, but what about after it's fancied up for the holiday table? 

Comparing a basic baked ham with a honey baked ham, you'll quickly see where the nutrition suffers in the honey baked variety.  The sodium levels jump dramatically as well as the carb levels, thanks to the added sugar or honey.  The calories and fat seem to be on similar levels, which would be considered quite high for most people counting calories.  However, that is assuming you eat an equal part lean and fatty ham, so you could help yourself to a leaner portion and save a few calories.

With this holiday main, it could really depend a lot on the cut and the recipe.  If you choose a lean ham, then bake it with a savory glaze, such as a mustard glaze instead of a sweet glaze, you can save on carbs, calories, and fat.  Bake it on a rack to let the fats drip off and you'll save even more on the fat content.  Put the salt on the table instead of on the ham and you'll reduce your sodium, as well. Ham is salty anyway, so you probably won't need it.

Whatever your traditional holiday meal has for its star, you can always make it healthier.  Choose your main, then tweak your recipe and cooking method to create a main dish that is not only beautiful and tasty, but healthier, too.

Video - Why Traditional Diets Support Good Health

This short video explains some of the important findings by Dr. Weston A. Price regarding healthy dietary practices. Dr. Price's research turns modern "dietary wisdom" on its head. You may be pleasantly surprised to find that some of the tasty foods you've been avoiding all these years in the interest of good health may actually be what you need to eat in order to be healthy!  Remember - our bodies are designed to eat foods that occur in nature - not the kind that come in boxes.

Check this out and learn more about why traditional diets provide more health benefits than you may have been led to believe.

Weston A Price Foundation - Educational Television
National Medical Report


Learn More About Dr. Weston Price's Findings for A Healthy Diet:

   

Recipe: Perfect Cranberry Glazed Pork Tenderloin

This makes a great holiday entree, or just a delicious fall-inspired dinner for family or friends (also makes great use of leftover cranberry sauce). Be sure to use naturally-raised pork - you don't want to be eating all the hormones and chemicals and crap that are fed to conventionally farmed pigs. Natural pork should be raised on pasture or wooded areas if possible, and allowed plenty of space to forage and range. You'll find the flavor far superior to conventional supermarket pork.

Pork is equally well suited to sweet fruit flavors, and savory herbs such as rosemary. In this delicious recipe, you don't have to choose! And the garlic and a touch of balsamic vinegar provide a unique and delicious depth of flavor to the sauce.

Perfect Cranberry Glazed Pork Tenderloin
(Serves 4.)

Cranberry Sauce (Photo credit: MGF/Lady Disdain)

Ingredients:

2 tablespoons olive oil, divided
1 (1 lb) pork tenderloin
1/2 teaspoon sea salt
1/2 teaspoon freshly ground black pepper
1 small red onion, diced
2 cloves garlic, minced
1/2 cup chicken broth
1/2 cup whole-berry cranberry sauce
2 teaspoons fresh rosemary, chopped
1 tablespoon balsamic vinegar

Instructions:

1. Preheat oven to 350 degrees and lightly oil a 9x13" baking pan.
2. In a large skillet, heat oil over medium-high heat; lay pork tenderloin on work surface and season pork with salt and pepper. When skillet comes up to heat, lay pork tenderloin in the skillet and brown lightly on all sides.
3. Remove the pork from the skillet and set in prepared pan.
4. Into the skillet, put the onion, reduce the heat, and cook until softened, then add the garlic, and cook for about 30 seconds to 1 minute or until garlic softens, being careful not to burn.
5. Pour into the skillet the chicken broth, cranberry sauce, rosemary, and vinegar, and cook for 2 or three minutes until hot.
6. Pour this sauce over the pork in the baking pan and bake, uncovered, until pork tenderloin is done, about 20 to 25 minutes.  Use a meat thermometer and make sure it registers 155 degrees.
7. Remove from oven and let the pork rest for 8 to 10 minutes at room temperature.
8. Slice and serve with sauce spooned over the top of each piece.

Why I'm Not A Vegan - Part 2

Last week I shared the first reason why I don't believe a strictly vegan diet is healthy for humans. But there are other reasons besides health that I don't subscribe to the vegan philosophy. And let me clarify here - I have nothing against your choice if you choose to follow a vegan diet. That is a personal choice and it's up to you. Some people may do just fine on a completely plant-derived diet, but others may find it difficult, or may even face daunting and frightening health challenges - such as the personal story that formerly adamant vegan blogger Tasha shares on her blog. For those who have similar experiences when trying to adhere strictly to the code of veganism, I feel indignant on their behalf when I hear vegans trying to make them feel bad about going back to eating meat - and many do.

Being a vegan or vegetarian is a personal choice - and that's fine if that's what you want to do. But please don't try to make others feel as though they're committing a mortal sin by not eating the way that you do. It's not even so much the vegan diet that I have an issue with - it's more the extremist creed that I find some vegans spout and try to force on others constantly. That's why I'm writing this blog series - to shed some light on the other side, so those who may have considered going vegan or vegetarian, but felt they were "too weak" to give up animal products and consistently feel guilty about it, or those who actually were vegan but gave it up due to health problems or other issues, can see that there's more than one side to the issue, and that maybe it's not the ONLY way to true health after all, and can enjoy eating a healthy and balanced diet guilt-free, even if it includes animal products.

Which brings me to Reason #2 (directed at those adamant and proselytizing uber-vegans).

Reason #2: It's Hypocritical.

vegan cheese (Photo credit: Wikipedia)

Okay, so you're a vegan. You think eating meat is bad for you, and that humans weren't designed to eat meat, and can't digest it properly. You say eating animal products makes the body acidic and promotes disease. You subscribe to the (now debunked) theory that animal fat is evil, and makes you fat and sick. You explain to everyone you meet that eating a plant-derived diet is the only way to go, and that it has "cured" you from such and such ailment (diabetes, obesity, etc.), and that you are now on the path to everlasting true health, because you're eating the diet that we were all meant to eat since time began.

So answer me one question:

Why do you drink Diet Coke????

The first time I saw a professed and staunch vegan drink a can of diet soda I just about fell over. He had been preaching for months about how unhealthy it is to eat meat or any animal-derived food (even vitamin supplements), and then he brazenly pops the top on a can of chemicals, and downs it without blinking an eye.

Not only that, but he regularly pushes people to try his favorite vegan "cheese" - made from hydrogenated oils, artificial flavorings, and various fillers/thickeners/gums, etc., "ice cream" - made from sugary soy-derived dairy substitute processed who knows how, and various other artificially flavored, colored, and preserved "foods" which are completely foreign to the human body - simply because they contain no animal products, so they're "better for you."

Up until this point, I had given the vegan idea some thought - not that I really was sold on it, but I did explore some of the research, and listened to some of the "experts" on why humans aren't meant to eat meat, etc.  But I'm kind of a health nut - and one of the most important things - if not THE main thing I've learned over the years is, if a food doesn't occur in nature (at least in some form), it's not something we should be eating. And the closer we can eat it to the form it does appear in in nature, in most cases, the better it is for us.

(Photo credit: Wikipedia)

So when I saw an adamant vegan eating total junk, which our bodies certainly were never meant to ingest (tell me where in a fruit or vegetable can you find propylene glycol? how about aspartame?  Red #5?), for me that completely changed the tune, and I had to step back and go - wait a minute....  Why are these completely artificial things okay to eat, while whole, natural foods like eggs and meat are not??

Of course, not all vegans eat this way. I'm sure there are some who eat strictly organic fruits and vegetables, beans, whole grains, and minimally processed foods, and who avoid sugar, white flour, and diet soda. I just haven't met one yet....  But I'm sure they're out there.  And one day I may meet one and thoughtfully listen to their views on health.

But until then, don't tell me humans weren't meant to eat meat, but it's okay to have processed vegetable oil "cheese" flavored with chemicals to taste like cheddar on your soy veggie burger. Don't tell me whole raw milk acidifies the body, while you drink Diet Coke (one of the most acidic "foods" in existence) on a regular basis.  Don't try to convince me that eating animal fat makes you fat, while you stuff yourself with vegan bread made with white flour and sugar, which most people now know are the true reasons for this country's epidemic of obesity.

Just keep it to yourself, and I'll keep enjoying my organic, grass-fed beef (or venison), bright orange egg yolks packed with Omega 3's from pastured hens, and creamy yellow whole raw milk from cows eating what they were made to eat (grass), ALONG with my fresh organic vegetables and locally grown ripe fruits.

Feel free to post your dissenting views below. :-)  Remember to check out Part 1 if you missed it. And check back next week for Part 3 in which I will discuss the impact on the environment of raising food for a strictly plant-derived diet, without the input of animals, and wrap up with a few concluding remarks.

Video - Healthy Tips for Eating Meat

This is a very interesting video that explains why conventionally farmed meats are not a healthy food, and how to find healthier meats. If you're a meat-eater, this video is a must-watch!  (For more related info, see The Omnivore's Dilemma, Food Rules: An Eater's Manual, and The Polyface Farm DVD.)

Meat Ain't Bad! Tips for Safe Food, How to Eat Healthy, Go Local | Psychetruth Nutrition & Wellness
Ruth gives 5 Tips every meateater should know. Visit the Treasured Earth Foods Website at; www.treasuredearth...



More On Eating Healthy:
   

Recipe - Roast Duck With Orange & Lemon Sauce

This low-carb recipe is fancy enough for a holiday feast - spice up your Thanksgiving meal this year with duck instead of turkey - or just a special dinner at home with your significant other! The richness of the duck is tempered with tangy citrus flavors, while the coriander and soy sauce add a touch of an Asian flair, without being overpowering.

This recipe is fairly advanced and requires a lot of steps, but will yield an absolutely perfect roasted duck.

Roasted Duck With Orange-Lemon Sauce
(Serves: 4-6)

Roasted Duck (Photo credit: Robert Banh)

Ingredients:

1 (5 to 6 lb) duck (reserve neck and any gizzards)
salt and black pepper
1 navel orange, one half cut into wedges, one half juiced
1 lemon, one half cut into wedges, one half juiced
2 cups water
2 Tbsp coriander seeds
1/2 tsp soy sauce
1/2 Tbsp butter, room temperature
1 Tbsp almond flour

Instructions:

1. Preheat the oven to 325 degrees.
2. Remove neck and gizzards from cavity of duck, set aside, and wash and pat duck totally dry.
3. With a sharp knife, prick the duck skin all over, but don't go into the meat.
4. Season the duck inside with salt and pepper, then put the orange wedges and lemon wedges inside.
5. In a sturdy roasting pan with a rack, pour in the water and coriander seeds, add the neck and gizzards, then put duck on the rack, sprinkle with salt and pepper, cover duck with foil, and set on stovetop burner on high until water in roasting pan comes to a boil.
6. Take roasting pan off burner and set it immediately into the preheated oven at 325 degrees and roast for 1 hour.
7. Remove from oven, uncover, and take duck out of roasting pan and set aside.
8. Turn oven up to 350 degrees.
9. Pour the juices from the roasting pan through a strainer and into a bowl; set aside.
10. Put the duck back on the rack in the roasting pan and again, prick it with a sharp knife through the skin all over. (Do Not cover with foil). Roast at 350 degrees for 1 hour. 
11. After the hour, remove the roasting pan with duck from the oven and turn the oven up to 400 degrees.
12. Transfer the duck to a large baking sheet with short sides to catch any cooking juices and put the duck in the 400 degree oven and continue roasting for 45 to 50 minutes or until the skin is crispy and the meat is tender.
13. While the duck is browning, put the roasting pan (without rack now) on stovetop with burner on medium-high heat. Add the orange juice and lemon juice and bring pan drippings to a boil, stirring, for 1 minute.
14. Take the bowl of strained juices, skim off the fat, and pour this liquid into the roasting pan, add soy sauce and continue boiling and stirring for 1 minute more.
15. Transfer this liquid into a saucepan and put over medium-low heat and bring to a simmer; this will form your sauce.
16. To thicken the sauce, mash together the butter and flour in a small heat-resistant bowl, then add about 1/4 cup of the sauce liquid from the pan to the butter-flour paste, and stir until dissolved. Add this mixture into the saucepan, whisking as you add, and continue simmering over low heat, whisking frequently until the sauce is thickened to your liking, about 2 to 3 minutes.  Let cool slightly, taste, and season with salt and pepper if desired.
17. Put duck on cutting board or platter and let rest for 10 minutes.
18. Slice and serve with the citrus sauce drizzled over the top of each slice.
19. This size duck will serve about 4 to 6 people.  Roast 2 separate ducks to serve more and double the sauce recipe.

Why I'm Not A Vegan - Part 1

I've been into health - eating healthy, choosing healthy foods, staying healthy via natural means - etc. for many years. From time to time, a well-meaning vegetarian or vegan friend will ask me why I'm not a vegan, as it IS the only way to true health - according to some. I disagree, and the reasons I am not a vegan, and probably never will be, are many and varied. For those that may wonder, here are the three main reasons why I don't believe veganism is the way to go. (Note: much of my studies over a number of years have led me to these conclusions. A couple of my favorite well-researched resources are pictured in this post, and you can find links to these and other sources listed below.)

Reason #1: It's Not Healthy.

Cover of Nutrition and Physical Degeneration

Okay, I'm going to get yelled at for this one I'm sure. :-)  But in all honesty, I do believe that diets free of all animal products are unbalanced. Those on a vegan or strictly vegetarian diet for a long period of time must do a lot of planning and supplementing to be sure they are getting enough of a number of necessary nutrients.

Protein: This is probably the most obvious one, but there are a number of non-animal-based protein sources. Beans, soy products, and even some greens like kale and parsley are all high in protein. However, note that none of these is a complete protein source - for that, you need animal products, such as whole eggs. Also, I am not a big fan of processed soy products (or any highly processed food, for that matter, which I'll get into in a bit) - I don't think they're particularly healthy, and although there are some cultures one can point out that eat a lot of soy, it's either fresh soy beans (edamame) or fermented foods, which makes digestion easier on the body, and also introduces some helpful bacteria.

Vitamin D: It's hard to find vegetarian forms of this essential vitamin, but of course there's always the sun! Those who are vegetarian or vegan would do well to make sure they spend enough time daily in the sun (without sunscreen, and with minimal clothing) to build up their stores of Vitamin D. Deficiencies in this vitamin have recently been linked to everything from colds and flu, to osteoporosis, to cancer. It may be the most important vitamin there is for the health of your immune system - and a large percentage of the population is very deficient - even among those who eat meat. Avoiding animal products entirely just takes a further toll.

Vitamin B-12:  This one is imperative for muscle growth and health, and especially for that all-important muscle - your heart! Sorry - there are currently no known plant-based sources of this vitamin. I'm not sure if there's a synthetic version, but if so, I'm sure it's not as well absorbed or used by the body as the natural form. This is probably the most scary and wide-spread deficiency among vegans.

Cover via Amazon

Fat: Last but not least, this one is also important, despite our anti-fat bias here in the U.S.. Yes, there are plenty of plant-based fats available. HOWEVER, the healthiness of these fats is debatable at best. Some are certainly good - for example, olive oil, wheat germ oil, and various nuts and their oils. You do have to take the processing into account though. Highly processed oils such as corn oil, safflower oil, and rapeseed oil (also known as canola) are the OPPOSITE of healthy. Some of them are basically a few molecules away from plastic - which is why in some health journals you may see them called "plastic fats". Since all of your cell walls, and a large percentage of your brain, are made from fat, do you really want to be consuming these weird, unnatural substances instead of natural fats? Plus you are extracting them and separating them from the nutrients in the food that they were made in - and any time you do this you're leaving out a lot of the good stuff that helps them to be digested and used by the body.

Animal fats on the other hand can be easily consumed with a minimum of processing - often simply as part of the whole food that they come from. They often contain important stuff like Vitamin D, Vitamin B-12, and Omega-3 fatty acids. And they're natural. The fat in your body isn't canola oil - it's animal fat!! Doesn't it make sense that your body would  best assimilate and process the fat that is closest to its own type?   (And no, eating animal fat - at least in moderation - doesn't make you fat - contrary to common "wisdom." Dietary fat is mostly burned for fuel - not stored as fat in the body. Excess carbs are what is stored as fat. Just ask any conventional farmer why they feed their animals grain - because it makes them fatter! But that's a topic for another post. :-) )

Bottom Line: If you have to pop a bunch of pills and supplements to make up for essential nutrients that are lacking in your diet, you're eating an unbalanced diet - and that applies whether you're a vegan, a vegetarian, or an omnivore (and yes, many meat-eaters are unhealthy and deficient in a number of things as well, due to not eating enough plant-based foods - I do want to be fair here). But that's a big reason why I don't think a strictly vegan diet is natural or healthy - if you weren't meant to eat animal products, your body wouldn't need nutrients that are only (or mostly) found in those types of food. Period. (More on the "not natural" vein in Reason #3.)

Agree? Disagree? Want to debate the issue?  Feel free to comment below!

And if this post makes you mad, wait 'til next week for Part 2/Reason 2: "It's Hypocritical." You'll love it!  :-)


Sources & Related Resources:
Nutrition and Physical Degeneration
Real Food: What to Eat and Why
Nourishing Traditions: The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats
Former Vegan Reconsiders - Blog Post
Deep Nutrition: Why Your Genes Need Traditional Food
Primal Body, Primal Mind: Beyond the Paleo Diet for Total Health and a Longer Life
The Meat Fix: How a Lifetime of Healthy Living Nearly Killed Me!
Ignore the Awkward.: How the Cholesterol Myths Are Kept Alive
The Great Cholesterol Con

Healthy Breakfast Recipe: Mini Muffin Quiches

As we discussed on Monday, starting your day with a healthy breakfast is important for reaching your weight loss goals. Breaking your fast with some good protein, healthy fats, and veggies will give your body the nutrition it needs for a healthy kick-start to the day - no coffee required!

Healthy Bites Mini Muffin Quiches
(Makes 1 dozen mini quiches.)

 (Photo credit: smcgee)

Ingredients:

8 oz. all-natural (preferably organic) turkey breakfast sausage, removed from casing & crumbled or chopped small
1 teaspoon olive oil
8 oz. fresh mushrooms, sliced
1/4 cup chopped green onions
1/4 cup shredded Swiss cheese
1 teaspoon freshly ground black pepper
5 eggs
1 cup milk

Directions:

1. Preheat oven to 325 degrees (with rack in center of oven.) Spray or oil a mini-muffin tin (12 cups).
2. Put a large skillet on stovetop burner on medium-high heat; add sausage and cook stirring until golden brown; remove sausage to a bowl and set aside.
3. Add the olive oil to the skillet on medium-high heat, and add mushrooms, cooking and stirring until mushrooms have softened and are slightly browned; remove mushrooms to the same bowl with the sausage and let cool slightly.
4. Add the green onions, Swiss cheese, and black pepper, and mix well.
5. In a separate bowl, combine eggs and milk and whisk together.
6. Pour even amounts of this egg mixture to the muffin cups.
7. Add a heaping tablespoon of the sausage mixture into each cup on top of the egg mixture.
8. Put muffin tin in oven and bake until the tops are beginning to get golden brown, about 25 to 30 minutes. 
9. Remove from oven and cool in the tin on a wire rack for 5 minutes. 
10. Flip muffins out by placing another cooling rack on top of the cooled muffins in the tins, then flipping it upside down and urging the muffins out. Turn the muffins over so they're standing up and let them cool to room temperature.

Serve as a snack, breakfast, brunch, lunch, or even a light dinner.  You can tweak this to your specific diet by replacing the whole eggs with egg whites, trying different types of cheese, or increasing or decreasing the amount of turkey sausage versus vegetables, or using other vegetables entirely.