Lamb’s Quarters…A Delicious, Nutritious Wild Edible


Latin Name: Chenopodium album

About the Plant: This annual belongs to the spinach and beet family.  A very common wild edible found in backyards, vacant lots, overgrown fields, and along roadsides. It is easy to identify, nutritious and delicious. Lamb ’s Quarters is dusted with a white powdery substance which is perfectly safe to eat.

Parts Used: Tender young shoots, leaves and tips, and seeds.

Leaves:  One of the best tasting and most nutritious wild foods available. Use fresh in salads and sandwiches.  Young leaves and stems are excellent steamed, sautéed and cooked.  Leaves are often eaten in place of spinach in dishes like omelets, quiche, and lasagna.  Eat alone or throw in soups and stews, add to casseroles. Chop leaves for stir-fry or add to pizzas and lasagna. Blanch and freeze leaves for winter use. Leaves may also be dried. This plant is extremely versatile.  Make cookies, brownies, pancakes or pita cakes from Lamb’s Quarters.

Seeds:  Collect in late summer, autumn and early winter by stripping the seed-fruit clusters by hand into a container. Dry carefully to prevent mold or spoilage.  Rub the seed clusters between the palm of your hands to reveal the small, round black and dark brown seeds. Remove chaff.  Grain may be boiled to make as a breakfast cereal or ground into flour to mix with other flours.

TIPS: Do not pick plants with red stems as they may contain nitrates. You can dry the whole plant and grind it into a vitamin packed flour. Use the leaves to make green drinks and add to smoothies in the blender.

Nutrient Profile: Rich in Vitamin A, C, K. Calcium, Phosphorus, Potassium, Magnesium, and Manganese

Combat Seasonal Allergies with Quercetin Rich Foods

Using Foods as Medicine:

Foods with the Most Quercetin


You may have heard of quercetin, but you probably don’t know exactly what it is or why you may need it. Well, let’s discuss the basics and find out why it is important to consume if you have seasonal allergies.


Quercetin is a natural occurring substance that is found in plant pigments called flavonoids that give many fruits, flowers, and vegetables their colors. It is known to inhibit the release of histamine which is said to be responsible for the symptoms of allergies in addition to having antioxidant and anti-inflammatory effects.


Top Choices of foods rich in quercetin:

Vegetables (mg/100 g)

  • Capers. Just one tablespoon contains 180 milligrams. Add capers to soups, salads, pasta dishes and dips
  • Radish Leaves. We all know the radish roots are great to eat, but did you know that the greens make a delicious soup too? So do not throw out the radish tops if they look good, put them in a pot with chicken broth instead, add seasonings, blend and enjoy because they contain 70.37 mg of quercetin.
  • Hot Wax Yellow Peppers. Eaten raw you will get 50.63 milligrams.
  • Onions. The raw red onions contain the most quercetin with 33.4 milligrams.

Fresh Herbs (mg/100 g)

  • Lovage leaves. This is loaded with 170 milligrams. Lovage looks like a massive Italian parsley plant. Many lovage lovers make this savory soup, but you can use it similarly to parsley too.
  • Dill weed. (55.15 mg)
  • Cilantro. (52.9 mg)
  • Fennel leaves. (48.8 mg) 

Fruits & Berries (mg/100g) 

  • Elderberries. (raw berries 42 mg, concentrated juice 106.16 mg)
  • Cranberries. (raw 15.09 mg) 

Wild Edibles (mg/100g)

  • Yellow Dock Leaves. This wild edible is great to find in the early spring. It has a lemon like flavor and contains 86.20 milligrams of quercetin. Come to our Wild Edible Workshop & Dinner and discover this gem growing locally.
  • Chokeberry. (68.17 mg)
  • Bee Pollen. (20.95 mg)

Grains (mg/100g)

  • Buckwheat ranks as the top grain with 23.09 mg. This is not surprising since it is a relative of Yellow Dock.


Six Simple Steps to Ward Off Cold and Flu

thermometer-833085_1920Are you dreading cold and flu season? You can avoid catching germs by naturally boosting your immune system with some simple tactics. Germs are around us all the time, but the difference of whether or not we get sick lies in our immune system strength.  Remember 80% of your immune system is within the digestive tract.

Here are my suggestions to add to your daily regime to stay healthy as winter approaches.


  1. Take Elderberry Tincture or Syrup.

    Here’s my protocol for Elderberry tincture from The Lamb Shoppe: For a preventative, take 1 drop under the tongue daily. If you have been highly exposed to germs, take 1-3 drops twice a day in the morning and at night. If you are sick take 3 drops every 2 hours.

  2. Take Vitamin D and K2 or Cod Liver Oil.

    I recommend taking 5000 IU of vitamin D daily during cold and flu season. It is important to know your vitamin D levels from blood tests. The optimal level is 50-70 ng/ml. If you are below 50 ng/ml, many health experts agree that you are deficient in vitamin D. Stop in at The Lamb Shoppe to find which source of vitamin D is best for you as we will individualize your needs.

  3. Take Probiotics Daily or Eat Fermented Foods with Each Meal.

    The Lamb Shoppe has a superb selection of therapeutic level probiotic supplements. We will help you select which one is best for you. If you prefer to eat you probiotics as foods, be sure to register and attend the upcoming class on making fermented vegetables on Thursday, October 29th.

  4. Drink Herbal Teas.

    The Lamb Shoppe offers a special blend called Super Immunity Tea which is designed especially to boost vitamin C levels and it is made with immune boosting herbs including: Astragalus Root, Lemon Balm, Linden Flowers, Elderberries, Rosehips, Peppermint and Hibiscus Flowers. Make a big batch at at time, store it in the refrigerator and drink it warm or cold. Take it along to work with you to give you a boost throughout the whole day.

  5. Consider Bee Propolis.

    Propolis is a resinous substance that is collected by honeybees from tree buds, sap flows and other plants. Bees instinctively mix this substance with beeswax and amino acids and use it to form structures within the hive, much like cement. Bees protect themselves from disease with propolis. As the bees travel through the hive, they rub against the propolis and receive the benefits of the natural antibiotic, anti-inflammatory, anti-fungal and antiviral properties from their building materials. Human use of propolis as a healing agent goes far back to ancient times. At The Lamb Shoppe, we have propolis capsules and it is also in a convenient tincture form.

  6. Enhance your Immune System with Essential Oils.

    A number of essential oils have antibacterial, antiviral and anti-fungal properties. Come into the shoppe and let us show you which ones are most beneficial for you. Some really good choices may be Thieves, Protective Blend (On Guard), Oregano, Lemon, Frankincense and Thyme.

Dandelion Stems for Gallstones

Using Springtime Weeds to Benefit Your Liver & Gall Bladder


dandelion (2)It is well known among herbalists that Dandelion has a beneficial effect on the liver. The whole plant of this common weed has medicinal properties, from the root, leaves, flowers, to the stems.

According to Maria Treben, renowned Austria herbalist, the fresh stems of flowering Dandelions eaten daily may bring relief to chronic liver inflammation. Born in 1907, Treben used traditional German/Eastern European remedies handed down from previous generations.

Here are the recommendations:

1. Eat 5-6 fresh stems of flowering Dandelions. Chew very thoroughly and swallow. Do this for one week.

2. Diabetics should eat up to 10 stems daily while the plant is in bloom for at least 1 week. Dandelions contain inulin which may help to lower blood sugar.

3. If your system is weak and you are extremely tired, it is recommended that you eat the stems for a 2 week period.

NOTE: Do not cut off the flowers from the stems until after you have washed the plants. Also, only eat plants that have never been chemically sprayed.

How does this work?

While the stems of the Dandelions are quite mild in flavor, the bitterness of the plant caused the gastric juices to flow and helps to remove waste matter from the stomach. Fresh stems are said to remove gallstones painlessly by stimulating the liver and gall bladder. Logically, this makes sense because a congested liver eventually will lead to stagnant material which, in turn, results in gallstones. The Dandelion helps to stimulate flow in the body and move out the impurities.


For educational purposes only. This information has not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure, or prevent any disease.


More information on using Dandelion medicinally.

7 Reasons Why Grass Fed Meat is Best

Pastured Meat is Healthy for You

lamb chopsThe Lamb Shoppe has been raising animals on pasture for over 25 years. We sell beef, lamb and chicken in our farm store. We have always known grass fed meat is healthier. So, we are glad that finally health experts all agree and confirmed what we’ve known all along. The scientific research clearly backs the health benefits of grass fed meat (see links below). There is no doubt that grass fed meats, poultry and dairy products offer a healthier and environmentally friendly alternative to those raised on factory farms because they eat fresh, green grass from carefully managed pastures getting plenty of fresh air and sunshine. At The Lamb Shoppe, our livestock are raised on pasture so the animals can stay healthy and so we have a superior quality product to offer our customers.

Here are some well-documented health benefits of grass fed meats:

  1. Because pasture-raised animals do not live in crowded, highly stressful conditions, like their factory farm counterparts, they can be grown without growth hormones and antibiotics.
  2. Grass-fed meats are lower in total fat and thus fewer calories.
  3. Grass finished animal products are higher in Omega-3 fatty acid, which is regarded by health experts as “good fats” or “heart healthy”. The Omega-3 fatty acids may help prevent heart disease and contribute to healthy brain and nervous system functioning.
  4. Grass-fed meat and dairy products have naturally occurring CLA (conjugated linoleic acid). This fatty acid may protect against heart disease, diabetes, some types of cancer, improve immune functioning, help build lean body mass, and act as an antioxidant.
  5. Grass-fed meat has higher vitamin E levels. This fat soluble vitamin is a potent antioxidant and may lower risk of heart disease and cancer.
  6. Pasture raised livestock are cleaner and healthier for human consumption because they have lower amounts of the very dangerous strain of E.Coli.
  7. No Genetically Modified crops (GMO) are fed because the animals are eating only fresh grass.

Not only does our meat taste great, but it’s good for you too, so go ahead and indulge yourself!  When you buy products from our farm, you can be assured that you are getting the highest quality available from a family you can trust and get to know.

Special inside tip from our farm to consumers…

Did you know that not all grass fed meats are the same? If possible, get to know your farmer and how they farm because some farmers feed dried hay during the winter and still claim their meat is grass fed.

But, you need to understand that there is a huge difference in the nutritional profile of fresh grass and dried hay. At The Lamb Shoppe we feed “wet wrapped” hay during the winter months. Wet wrapped hay is baled while it is still wet and then preserved in an air tight seal. This method of preservation actually allows the hay to safely ferment while still maintaining all the nutrients as fresh grass. Unless your farmer does this method of winter feeding, you do not stand to gain the amazing nutritional benefits of real grass fed meat.


Links on Health Benefits of Grass Fed Meats:

Eat Wild
Organic Consumers
Mayo Clinic

Benefits of Bone Broth

Bone broth is one of the hottest “new” trends as a super food among nutrition experts today. It could likely earn the title as the most healing food you can consume. But those of us who have been making and using bone broth for decades know that this age-old food has been a part of traditional cultures for centuries and for good reason.

 “Let food be thy medicine…”



Bone broth is rich in minerals that support the immune system and contains healing compounds such as collagen, glutamine, glycine, proline, arginine and chondroitin sulphates to name a few.

Those who suffer from digestive disorders such as leaky gut or intestinal inflammation can highly benefit from consuming bone broth. In addition, bone broth has properties that help alleviate inflammation, whether it be “in the gut” or “in the joints”. Plus, the mineral-rich broth is a wonderfully easily assimilated way to get the minerals needed for healthy teeth, bones, skin, hair and nails.

The glycine in bone broth has properties to help detoxify cells from chemicals and may even improve brain function.


Be Sure to Use High Quality Bones from Grass Fed Meat

It is critical to find the best quality bones you can from animals that are pasture fed. For the most therapeutic effect, be sure to use a top notch product. Be sure to read why grass fed animals offer the best source of bones. The Lamb Shoppe has 100% Grass Fed beef and lamb bones available for sale. These bones for broth are reasonably priced and offer the best quality product available anywhere. In addition, you can purchase free-range chickens at The Lamb Shoppe to make a rich chicken broth.


How do I Make Bone Broth?

It is very easy to make bone broth and anyone can master it quickly. The Lamb Shoppe has included two basic recipes for you to use as a guide. One is Traditional Chicken Bone Broth and the other is Basic Bone Broth. You can follow these recipes exactly or add your own twist to the basics. Consider adding extra dried herbs to get even more health benefits, ask us at the shoppe to guide you on which dried herbs may be best for you.


How Much is Best?

It is recommended that you consume 8 ounces one or two times per day as a soup, a plain beverage or doing a bone broth fast for a few days. Many people like to do one batch a week and freeze extra for times when time is short.





10 Healthful Reasons to Start Drinking Lemon Water Every Morning

lemon 2aAdd Lemon Water to Your Daily Routine

Sometimes it is the simple things that make a big difference. If you are looking for an easy way to make an impact, try starting each day with a glass of warm lemon water. It is cleansing and has wonderful healing effects on the body. Drinking warm lemon water first thing in the morning is a great way to start out the day. Although lemons taste sour and you may guess they would be acidic, they are one of the most alkalizing foods.

Just keep in mind that if lemon juice when comes directly in contact with the teeth, it may destroy the enamel on the teeth, just like certain other beverages including kombucha. So drink the lemon juice diluted in water and also rinse your mouth thoroughly after drinking lemon juice.

How to Make Warm Lemon Water

This takes just a couple of minutes. First, heat up some water to a lukewarm temperature. You can use an electric tea pot or heat up the water on the stove. Avoid using a microwave (By now, I hope most of you do not even own a microwave oven anymore).

Cut an organic lemon in half and squeeze the juice into a glass. Pour in the warm water. Stir and drink.

Variations: Add fresh ginger root or cayenne pepper for even more kick.

Take a look at what lemon water can do for you:

1. Helps flush out toxins by stimulating the liver

2. Balances pH levels by alkalizing the body

3. Hydrates the body

4. Strengthens the liver by providing energy to the liver enzymes when they are too dilute

5. Aids digestion and encourages the production of bile

6. Helps with acid reflux

7. Benefits the skin

8. Helps replenish body salts especially after a strenuous workout session

9. Reduces pain and inflammation in joints and knees because it dissolves uric acid

10. Contains rich amounts of vitamin C

Seasonal Tips for Building Immunity

With all the viruses surrounding us these days, we need to understand, prepare and prevent illnesses for ourselves, our family and our friends.

The key is to boost our immune system so we can fight off what comes our way. Simply said, get as healthy as possible. Many chronic diseases can be helped by eating nutrient dense foods.

Here’s my list for some of the best ways to fight off infections and keep your body healthy:

1. Take Blue Ice Cod Liver Oil.

IMG_1294 (3) BThis brand or another high quality fish oil that provides adequate vitamin D with proper vitamin A ratios will jump start immunity. When supplementing with vitamin D, keep in mind that you also may need vitamin K2 in order to properly utilize the vitamin D.



2. Eat Fermented Foods.

Wild BrineThese foods include fermented vegetables such as sauerkraut, kimchi, or other cultured garden veggies. These are easy to make. If you are unfamiliar with the preparation, be sure to sign up for the upcoming class. Kefir, yogurt, kombucha, kvass are other beneficial fermented foods and beverages.

3. Take Additional Probiotics.

probioticsRemember, 80% of your immune system is found in your gut. So healthy gut flora is a must. The Lamb Shoppe carries new probiotic product by Designs for Health that contains prebiotics and bacteria phage which helps kill off the bad bacteria.




4. Use Immune Boosting Herbs as recommended by your healthcare provider.

It is wise to build an antiviral herbal toolkit. Among the best herbs to include are Elderberry, Astragalus, Turmeric and Chaga. Other great anti-viral herbs include Echinacea, Sage, St. John’s Wort, Thyme, Hyssop, Usnea and Rosemary.

5. Use Bone Broths Regularly.

Intestinal health and the immune system are so intertwined and one of the best ways to heal the gut is with homemade bone broth. Making bone broth is easy, it just takes a little planning and doing it up ahead so you have it when you need it. The most common types are chicken stock and beef stock. When I make bone broths, I always add extra dried herbs for that special boost such as astragalus root.

6. Drink Raw Milk or Use Whey Protein.

Whey protein can help you fight off colds and flu because it contains beta-glucans and immunoglobulins, which protect your immune system and support your body’s natural detoxification processes. The Lamb Shoppe has some excellent whey products from the Designs for Health company.

Nuts & Grains 101

nutsAll nuts, seeds and grains contain phytic acid, which binds with minerals like calcium, magnesium, iron.This prevents them from being absorbed by our bodies. That is why many people have digestive difficulties when eating these types of foods. Many of you have heard me talk about soaking your grains to neutralize these phytic acids so that you can get the most health benefits and assimilation.

Nuts contain smaller amounts of phytic acid than grains do. Their real issue for us is having high amounts of enzyme inhibitors.These enzymes are useful to seeds and nuts because it prevents them from sprouting prematurely. But they can really strain your digestive system. Soaking your nuts in water will neutralize these enzyme inhibitors, and also help encourage the production of beneficial enzymes. These enzymes, in turn, increase many vitamins, especially B vitamins. It also makes these nuts much easier to digest and the nutrients more easily absorbed.

Basic Recipes

Soaked Breakfast Oatmeal or Steel Cut Oats

Serves 4

• 1 cup oats, rolled or cracked

• Cover with filtered water

• 1-2 T. Whey, yogurt, lemon juice, or raw apple cider vinegar (this is the acid needed to release the phytic acid in the grain).

Leave on counter overnight and cook up as usual in the morning. Note: The soaking reduces the cooking time.

Serve with plenty of butter and cream, whose fat-soluble activators provide the needed catalysts for mineral absorption. You can add all kinds of “goodies” to the oatmeal like blueberries, raisins, currants, apples, coconut flakes, nuts, flax seeds, etc.

Another variation is to add some grated ginger to the oatmeal before cooking it. You can even add some coconut oil or coconut concentrate to the oatmeal for added nutrition.

This same soaking technique applies to other grains such as wheat berries, rye, millet, quinoa and other grains.

Crispy Nuts

• 4 cups raw nuts (almonds, pecans, walnuts, peanuts, hazel nuts, macadamia nuts, etc)

• 1 T. unrefined sea salt

• Filtered water to cover nuts

Mix the nuts with filtered water and salt. Leave in a warm place for at least 7 hours or overnight. Drain in a colander. Dry in a food dehydrator at 150 degrees for 12 to 24 hours, until completely dry and crisp. If you do not have a food dehydrator, place in a warm oven, no more than 150 degrees.

Note: Cashews are the only “raw” nuts that you need to be careful with soaking. They are not truly raw when you buy them and have already undergone two separate heatings. The enzymes have already been destroyed during processing. Cashews contain a toxic oil called cardol between the inner and out shell. This is released by cracking the nuts and roasting them at 350 degrees. They are cracked and roasted once again. This is what we are buying when cashews are sold as “raw”. For this reason, cashews only need to be soaked 6 hours and no longer or they will become slimy and develop a disagreeable taste. They may be dried at 200 to 250 degrees as you will not be trying to preserve the enzymes.


Dietary Fats 101

There still seems to be a lot of confusion surrounding dietary fats. Many people are unsure proper use of oils. This subject can be very complicated and certainly worthy of writing a book on. But, this condensed version of information will highlight the basics in what you need to know in an easy and understandable way.


The Truth About Fats

healthy fatsWe’ve all heard about cholesterol and dietary fats that “clog up your arteries and cause heart disease”. In fact, for decades and decades government “experts” have been telling us to choose a diet that is low in saturated fat and cholesterol. Yet today, why is it that more Americans than ever before in history suffer from obesity and chronic diseases? With all the low fat foods people are eating, we should be seeing thinner people, not more weight gain. Just the opposite is happening.

But lately, you may have noticed that people have started to question some of the bad light shed on certain fats in the past. In particular, coconut oil is one that people have been talking a lot about. The truth is fat is not a villain. Rather, we need to be concerned about the type and quality of fat we eat. The war that was started on coconut oil by the vegetable oil industry in the 1970’s is finally over and coconut oil won.

Why We Need the Right Fats

First, it is important to understand that fat is an essential nutrient the body needs. Fats are fundamental to the cell membrane; the body cannot function without it. Did you know that 60% of your brain is composed of fat? Besides acting as a carrier for the fat soluble vitamins A, D, E & K, they also are critical to hormone and prostaglandin production, reproduction, immunity and vital in healthy nerves and nerve impulses. Fats help regulate body temperature, cushion our internal organs, provide us with stable energy throughout the day and taste good too.

Low fat diets limit the amount of anti-oxidant nutrients we have to protect us from free-radical damage increasing risk of cancer. These same low-fat diets also can create nutrient deficiencies because certain minerals need fat for absorption. For example, in order for calcium to be absorbed, it needs fat. So, don’t forget to add butter to calcium-rich vegetable like broccoli and kale so your body can use it. The same goes for taking calcium supplements or drinking skim milk, if you don’t have fat, forget calcium absorption. Think about how many women who have been on low fat diets suffer from osteoporosis as they age.

About the Types of Fat

In order to understand what fats are healthy to eat, we need to know about the differences among the types of fats in foods. Let’s take a brief look at the types of fats.

1. Saturated Fats

Saturated fats are solid at room temperature. They are mainly found in animal fats such as eggs, cheese, butter and the fat on meat. Some plant sources of saturated fats are tropical oils like coconut and palm.

Also included in this category are trans fats which should be avoided. Trans-fatty acids are liquid vegetable oils that have been chemically processed to become solid at room temperature by adding hydrogen atoms. Trans fats include man-made fats and hydrogenated oils (also known as “modern fats” ie. margarine, deep fried foods, commercial baked goods, etc). These modern, man-made saturated fats are the ones to absolutely eliminate in the diet as they are the culprits of heart disease and other degenerative diseases, not the natural occurring saturated fats like coconut oil and butter. Watch on labels for hydrogenated and partially hydrogenated ingredients as these fats impersonate the good saturated fats, but our body does not have the enzymes to recognize and break these “modern fats” down so they end up accumulating causing plaque and damage the cellular membrane.

The special thing about the natural saturated fats is that they have no double bonds so they are highly heat stable because of their chemical structure. So, when heated, these fats are less likely to go rancid and form dangerous free radicals that are known to cause cancer and heart disease.

2. Unsaturated fats include two types: Monounsaturated and Polyunsaturated.

Monounsaturated fats contain one double bond. Your body can make monounsaturated fats from saturated fats as they are needed. These fats are liquid at room temperature and solid when refrigerated. Sources include olive oil, sesame oil, almonds, cashews, pecans, peanuts, Brazil nuts and avocados. Monounsaturated fats have only one double bond on the carbon atom making them relatively stable, hence they may also may be used in cooking, but be careful not to get the temperature too high to break that bond. That is why it is recommended to only do light sautéing with olive oil, not frying.

Polyunsaturated fats have two or more double bonds on the carbon atom which makes them highly unstable and not suitable for heating because they can easily form free radicals. Polyunsaturated fats stay liquid, even when refrigerated. Never heat these or use these fats in cooking. Examples are fish oils, flax seed oil, chia seed oil, sunflower oil, safflower oil, cottonseed oil, corn oil, walnut oil and soy oil. In addition, the oils themselves are often extracted with high heat making them an unhealthy choice to begin with.

The Balancing Act: Omega -6:3 Ratios

Fats and oils are made up of fatty acids. When we avoid dietary fats, we reduce the number of essential fatty acids we take in too. Essential fatty acids are a type of polyunsaturated fat that is only obtained through diet – our body cannot make them – and they are crucial for our health.

Omega-6 fatty acids (linoleic) and Omega-3 fatty acids (linolenic) are two types of fatty acids that we need in a balanced amount. The ideal ratio is 1:1, but most experts recommend a 5:1 ratio or less. A typical American diet provides ratios 20:1 to 40:1. Omega 6 fatty acids are often found in processed and packaged foods. A proper ration of Omega 6 to Omega 3 fatty acids is the key to optimal health.

What are the wiser choices of fat to achieve this balance? It is well worth our time to choose fats wisely, to learn about different fat sources and know how to incorporate them into our diet in a way that is best for us.

Wise Fat Choices

• Nuts & Seeds (properly soaked, see recipes on this website)

• Avocados

• Grass fed Meats, Dairy, Cheese and Eggs (NOT corn fed meats!)

• Oily Fish – sardines, cod, halibut, haddock, mackerel, salmon (eat only wild caught fish, NOT farmed fish!)

• Extra Virgin Olive Oil/Cold or First Pressed (for salad dressings & gentle heat)

Wise Choices of Fats For Cooking Under High Heat

coconutCoconut Oil

• Palm Oil

• Palm Kernel Oil

• Butter – from grass fed cows

• Old fashioned Lard or Tallow also will not denature with heat. So save that bacon grease!

Cooking with Oils: Critical Information You Need to Know

Cooking at high temperatures can damage oils. Here are recommendations:

For a natural, very high-quality extra virgin olive oil, about 200-250°F range reflects the most likely upper limit for heating without excessive damage. Olive oil will breakdown with high heat cooking.

In other words, this would allow the use of extra virgin olive oil for making sauces, but not for 350°F baking or higher temperature cooking. It is best to add it to your dishes after they have been cooked to enjoy the wonderful flavor and nutritional value of olive oil. Extra virgin olive oil, a monounsaturated fat, is best used as a salad dressing and for light sautéing.

Do not use olive oil when roasting root vegetables, use coconut oil instead. Coconut oil can withstand high temperatures and cooking with it doesn’t denature the health supporting properties of the oil – and it’s not prone to rancidity, like many other more fragile oils. Use it for most cooking and frying.



Q: Is grapeseed oil a good choice?

A: Grapeseed oil contains phenols that raise the smoke point of the oil, making it stable to high heat cooking. However it is very high in omega-6 fatty acids, so I do not recommend it. We need to avoid excess omega-6 fatty acids as much a s possible. In addition, grapeseed oil is industrially processed with hexane and other carcinogenic solvents and traces of those will remain in the oil.

Q: How about hemp oil?

A: Just like Grapeseed oil, hemp seed oil has higher levels of omega-6 fatty acids which we need to avoid. Besides that, hemp seed oil contains cannabanoids that have caused people to flunk their urine tests for drugs.

Q: Does coconut oil cause heart disease?

A: When coconut oil was fed as 7% energy to patients recovering from heart attacks, the patients had greater improvement compared to untreated controls, and no difference compared to patients treated with corn or safflower oils. Populations that consume coconut oil have low rates of heart disease. Coconut oil may also be one of the most useful oils to prevent heart disease because of its antiviral and antimicrobial characteristics (Journal of the American Medical Association 1967 202:1119-1123; American Journal of Clinical Nutrition 1981 34:1552).