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    Useful Tools 

Gluten free foods 

Healthy Fats


   Coconut Oil (Coconut Flour)

   Coconut cream/spread/butter  

   Cod Liver Oil  
   Olive Oil  
   Red Palm Oil   


   Herbal Teas

Local Food Sources  

Low carb foods

Meat and Produce (importance of grass-fed, pesticide-free, non-GMO)




   Sour milk  


Sea Salt




Useful Tools  


Wild Rice  


Pasture-Based Farming
Why you should eat grass-fed beef:

Check out the Eat Wild website on the benefits of eating pasture-based animals – for health, the environment, and the animals, and where you can find it - 
Grass-fed meat should be pasture-finished also, which means final fattening on pasture rather than in a feed lot.  - more info on sources.


Why Grass-fed Meat? Grass-Fed Beef In A Nutshell


The Six Dangers of Common Beef, and How to Avoid Them
by Dr. Joseph Mercola with Rachael Droege


Defending Beef: The Case for Sustainable Meat Production  
book by Nicolette Hahn Niman
Dr. Mercola interviews Nicolette  


Greener Pastures: How grass-fed beef and milk contribute to healthy eating, 
by Kate Clancy, Union of Concerned Scientists, March 2006


Can We Produce Grass Fed Beef at Scale?  * more at Grassfed Exchange blog

Red meat and inflammation - a 'red herring'? See also here

Power Steer by MICHAEL POLLAN / NY Times 31 Mar, 2002
To learn how the meat industry really works, the author bought himself a calf, then watched him become a fat-marbled monster.

Importance of Clean Food       

Avoiding pesticides and other toxins

Avoiding GMO's

Advantages of organic food

Agriculture and global warming


What are healthy fats?  Know Your Fats
These are fats that come from pasture-raised animals, and minimally processed vegetable oils that do not have excessive omega-6 fatty acids, such as extra virgin olive oil, and virgin coconut oil . For cooking, your highly saturated animal fats, such as butter and beef tallow, lard, and coconut oil are best because they are the most stable. Avoid excessive heat - gentle heat will often suffice. It is best never to heat your unsaturated vegetable oils - use them for salad dressings and similar purposes that don't require heating.  Further Info

Benefits of Saturated Fat * Fat and Heart Disease * Obesity and Fat * Fats and Behavior * Why you NEED saturated fat  


Sources of coconut and virgin coconut oil (sometimes called coconut butter because it is solid below 76oF) and coconut cream/spread (See recipe):

*Coconut Oil Supreme: 
Coconut Oil Supreme is produced in Indonesia.

*Tropical Traditions - From the Philippines:
    Products at 

    info here  .   
*Nature's Blessing Inc:
Certified Organic coconut oil

*Dr. Mercola's coconut info and virgin coconut oil source, Fresh Shores


Info on coconut cream and sources


Sources of coconut flour & oil:

Phoenix Earth Food Co-op in  Toledo

*Wilderness Family Naturals:  Also a source of Herbs

From Philippines.  flour label


*Tropical Traditions source & recipes


More coconut flour recipes

*Mexicoorganico from nearby Mexico - organic coconut oil & flour


*The Grain & Salt Society (do a search on coconut flour)


On using raw coconut:

More on benefits of coconut oil



Some sources of butter from grass fed cows if you can't find it locally.


Making butter


On the benefits of butter, when grass-fed



This excellent summary is found also at Dr. Mercola's Website


Butter is a Healthy Food, and Why Butter is Better 
By Sally Fallon and Mary Enig, Ph.D.

The 20 Health Benefits of Real Butter

Butter is a Superfood 

Is Whole Milk Dairy Better Than Low Fat?

Know Your Fats:


Why butter from pastured cows is better


More on butter and it's nutritional components 


Fascinating historical story of butter:


Butter is a valuable source of CLA:


Butter has been caught up in The Cholesterol Myths! Most of the info you find with a Google search is biased and full of errors, no doubt because the info is put there or planted by the corporations who stand to benefit from perpetuating the myths - makers of margarines, vegetable oils, and cholesterol lowering drugs - very profitable industries protecting their profits. The Cholesterol Myths Website is a far better source of info, as Dr. Ravnskov has reviewed all the research and found it flawed and unduly influenced by commercial interests. And there is a growing list of professionals who agree with him - See THINCS, The International Network of Cholesterol Skeptics - 


The Untold Story of Milk - Green Pastures, Contented Cows and Raw Dairy Foods
by Ron Schmid, N.D.


The Milk Book - The Milk Of Human Kindness Is Not Pasteurized 
by William Campbell Douglass II, MD


Therapeutic Salt

Ordinary table salt can be a killer. In Finland a doctor developed a "therapeutic salt" that contains less sodium, with added magnesium, potassium, and the amino acid l-lysine hydrochloride. Called Pansalt its use in a Finnish study resulted in a more than 60% reduction in deaths from coronary heart disease and stroke! A therapeutic salt that is readily available is Celtic Sea Salt ( With over 2-3% other minerals besides sodium chloride, these salts are valuable sources of magnesium and potassium, and very tasty to boot. Comparing some sea salts

Salt and Our Health: Exposing Mainstream Myths, by Martin Satin, PhD
Explains in detail why salt restriction is problematic.

The traditional diet that I recommend contain rich sources of the amino acid lysine from eggs, dairy, and meat-foods primarily banned by most cardiologists. Brewer's yeast, fish, and legumes are also good sources of lysine.

Salt Your Way To Health, by Dr. David Brownstein, M.D.

FDA Warned on Dangers of Salt Restriction

The Salt Institute 

Salt Intake Set by the Brain - Study explains why official advice goes unheeded … and may be unhealthful for many. By Craig Weatherby 9/26/2013 

How Salt Can Help You Get Better Sleep  

Table Salt vs. Unrefined Salt - includes a long list of studies debunking the "Low-salt, No-salt" theory.

On the benefits of Celtic Sea Salt (analysis):
"The minerals that are present in sea salt, when ecologically extracted with manual dexterity and respect for life's laws, are the 84 elements that are originally in the sea. None of these elements are removed from natural Celtic sea salt. Once redissolved in water or in the moisture of food as it cooks, this recreated "ocean" bears an amazing likeness to human blood and body fluids."  From Health Freedom Resources

Selina Naturallytm, is the parent company and has additional useful info, as does  this dowsers site.  The ceramic salt grinder is useful. Beware of other "sea salts." If white and free-flowing they may be refined.  Good unrefined sea salt is moist and gray and somewhat expensive.

There is also much info at and  Health Freedom Resources 

Other sources of unrefined sea salt, though Celtic and Hawaiian seem to have the lowest NaCl content:

Tropical Salt Corp -

Redmond Real Salt -

Himalayan Crystal Salt -

Herbamare - tasty a sea salt herb combination that is a favorate of mine
Herbamare is made according to the original recipe of the world famous Swiss Naturopath A. Vogel and is prepared with fresh, organically grown herbs. The fresh herbs are combined with Natural Sea Salt from salt marshes located in Camargue, South France and allowed to 'steep' for up to one year before the moisture is removed by a special vacuum process at low temperature. This steeping process integrates the full herb and vegetable flavor into the salt crystal.


On the campaign for Real (Raw) Milkpossible sources, and

The Health Benefits Of Raw Milk From Grass-Fed Animals
By Ron Schmid, ND
"I long to see the day when all Americans have the right to purchase locally produced raw milk, meat, fowl and other farm products directly from the farmers who produce them. I hope to see the day when the current yoke of prohibitions and bureaucratic red tape will be thrown off, and we once again will be free to produce and consume truly healthy foods. The men and women who founded this country did not intend for commercial interests to control the food supply and thus our health. These are rights of the people, and they are rights that have been stripped away. We need to work together to regain them."

More on Raw Milk

Maximize the use of your real milk and cream - including sour milk

Kefir - What's it all about?
Kefir is type of cultured milk with an interesting history. It is a more complex culture than yogurt, and more convenient to make because it cultures at room temperature. But to make it you need to obtain kefir grains from someone who makes kefir. The "grains" look a bit like cottage cheese curds, and they multiply, so kefir owners are usually happy to share. 

For quick info on using your kefir grains (a printable text file)

For more than you ever wanted to know about kefir and lots of uses for kefir check out this Web site:


How to Make Your own Yogurt, Kefir and Chevre
Tap the benefits of delicious fermented milk products.
By Lynn Keiley  (Directions for making raw milk yogurt)

Water Kefir

More about WaterKefir

local  sources ask Kris  x

Another Source:


Other fermented (cultured) foods


If you're making lots of kefir, you might want to try making cheese

Or here's another source of cheese info:



Youtube video on making raw mozzarella

The video ends before he finishes the Caprese Salad, so had to look that up - it's simple, but have to wait for good garden tomatoes & basil.

Layer alternating slices of tomatoes and mozzarella, adding a basil leaf between each (sprinkle with chopped basil), on a large, shallow platter. Drizzle the salad with extra-virgin olive oil and season with salt and pepper, to taste.

Here's part 2

and part 3

See also Pickling

Using Sour Milk 


Some Useful Seasonings:

Savory Herb Pepper
Mix equal amounts of the following herbs and spices for a
wonderful flavor that gets used daily in Kris's kitchen.

Black Pepper
Dill weed


Fines Herbes, an useful French herb combination
Mix equal amounts of the following herbs:



Herbal Reference Sites:
Herb & Supplement Encyclopedia  from, the Web site of supplements designed by Udo Erasmus.  There is much good info on Udo's site about essential fats, enzymes, fiber and probiotics, but limited mention of the benefits of healthy saturated fats or the value of properly raised meat. And, of course everything is designed to encourage use of his line of supplements. The Herb Encyclopedia seems to have useful information. - Open Access, Natural Medicine Database 

A nice list of home herbal remedies here - Mean Rooster Soup - also search on "herbs" or "herbal"

Keeper of the Home herbal remedy page  

Alternative Nature Online Herbal -  

Natural Medicines: Comprehensive Database - excellent source of info, but requires subscription

75 Safe and Effective Herbal Remedies by Michael Castleman - on the safety of herbs vs. drugs 

Nourishing Treasures - with info on herbs and essential oils.

Recipes with herbs links to other herbs.  

See also Wild Greens

Sunsun Weed - Natural Health, Herbal Medicine and Spirit Healing the Wise Woman Way
      Sunsun's piece on the benefits of comfrey


Herbal Teas of interest

Tulsi or Holy Basil  source 



Black Pepper - piperine in  black pepper has anti-inflammatory, anti-arthritic, and other health benefits. Fresh ground is best.

Cinnamon - anti bacterial, improves blood sugar and triglycerides, other benefits

Turmeric - a powerful anti-inflammatory and liver cleansing spice - other Health Benefits
  more on turmeric  


Stevia - This herb from Paraguay has been used as a sweetener and flavor enhancer for centuries. For more info click here and here. Clear Stevia is a clear extract used as a sweetener and available in health food stores. I like SteviaClear™ Liquid Stevia from SweetLeaf. Unprocessed ground stevia leaf is also available (another source).

Other sweeteners  


Crispy Nuts      (proper grain preparation)

Nuts require proper preparation by soaking to inactivate substances that make them hard to digest.  Place 4 cups raw nuts in a bowl, add 1 tablespoon of sea salt, and cover with water. Leave at room temperature for 6-8 hours (6 hours only for cashews, which are not truly raw - See Nourishing Traditions, page 515, for details). Drain the water. Place nuts on a cookie sheet or dehydrator tray and dry on low heat in the oven or dehydrator. Now you have "Crispy Nuts". I find I prefer the nuts if they are not over-dried so they become hard. I also keep all my crispy nuts in the refrigerator (or even the freezer), as they are quite perishable.  

*Table of types of fat in seeds, nuts & vegetable oils: 
Unfortunately this Paleo site perpetuates the myth that lowering cholesterol is a goal and saturated fats are undesirable because they do not do that.  So ignore what they say about saturated fats and cholesterol lowering. But there are very complete charts of the fatty acid content of seeds, nuts, and oils. - as of 8/18/12 the charts are not there, so the site is not very useful, and has poor info such as panning coconut oil.

Fat content and fatty acid composition of seed oils  

Some macadamia nut information - again note the bias against cholesterol in the research presented. Each paper reviewed has serious flaws in assumptions, ignoring what is more important - lowering triglycerides, raising HDL levels, and limiting carbs, which does both nicely.

More on nuts & sources of raw nuts:  X
Wilderness Family Naturals
Living Nuts -   
Gold Mine Natural Foods - 
Organic Pastures 

Raw From The Farm -  


Vegetables - why should we be concerned about our produce? Organic fruits and vegetables are more expensive. Are they worth the investment? They are clearly less likely to be contaminated with pesticides, but what about their food value? Journey to Forever is a fascinating Web site. Their page on "Why Organic?" covers the topic very well, and presents several research projects that have shown the nutritional advantages of skillfully grown organic vegetables. We now have organic certification under federal rules, but skill and dedication to doing the very best job of raising food is required, and we would do well to keep a close eye on things as big commercial interests eye the money to be made in organic food! The brix meter mentioned in this article is an interesting tool. I have a brix meter, and have been disappointed in the brix readings on the organic vegetables I buy, and even what I produce in the garden, thanks to soil that is too high in magnesium and too alkaline - but I'm working to correct that.

See also Organic Food is Better

Fruits and vegetables that are especially important to buy organic:

See also this basic resource, The Dirty  Dozen & Clean Fifteen: 
The Environmental Working Group


Wild Rice
What is parching? 

*Wilderness Family Naturals: 

Equipment sources  The Urban Homemaker is a family run business dedicated to teaching and promoting “old fashioned skills for contemporary people”. [WAPF friendly] We offer back-to-basics products for physical and spiritual family health.

Useful Tools

Swissmar's V-Slicer Plus is a very useful slicer, shredder, julienne-maker that I use often. Place over a large bowl and slice away. Just watch your fingers. It's very sharp!

A favorite new pan - Cuisinart Green Gourmet - Hard Anodized Eco-Friendly Cookware (CeramicaTM Nonstick Technology)
Available at Anderson's in Toledo, and check out  label

Low Carb Foods

Konnyaku and shirataki - the corm of the konnyaku or konjac plant, contains glucomannan, an indigestible carbohydrate

Gluten Free

Chebe Bread - made from manioc flour  &

Gluten-free recipe ideas from some WAPF-friendly bloggers - some gluten-free recipes, also GAPS and sprouted grains.

More gluten-free links