Real Food IV: Lard

Your great-grandmother would have told you that natural, homemade lard is an excellent cooking fat. It has a mild, savory flavor and a high smoke point. It's well suited for sauteing and frying foods, and it makes the flakiest savory crust. It's also cheap to buy and easy to render. Rendering lard is the process by which fat tissue is turned into pure fat. I buy the best quality lard available for $2/lb at my farmer's market, making it far cheaper than butter and olive oil of equivalent quality.

The best place to buy lard is at a local farmer's market. Look for pigs that have been "field-raised" or "pasture-raised", and are preferably organic. This ensures that they receive sunlight and have been treated humanely. The "organic" label by itself simply means they have been fed organic feed; the pigs will often not have had access to the outdoors. I recommend avoiding conventional (non-organic) pork at all costs, because it's profoundly inhumane and highly polluting. This is where I buy my lard.

If you don't have access to good quality local lard, there are a couple of sources on the Local Harvest website. Look for "leaf lard", which is the fat surrounding the kidneys. It's lowest in polyunsaturated oil and thus has the highest smoke point and the lowest omega-6 content. It's also practically pure fat. You will recover 90% of the pre-rendering volume from leaf lard. On to the recipe.


Ingredients and Equipment:

• Lard
• Cheesecloth
• Baking dish
• Jars
  

1. Preheat the oven to 225 F.

2. Cut off any pieces of meat clinging to the fat.

3. Cut fat into small (~1-inch) cubes.

4. Place them into a non-reactive baking dish and then into the oven.

5. Over the next 2-3 hours, periodically mash the fat with a potato ricer or the back of a large spoon. The fat will gradually separate from the residual protein as a clear liquid.

6. When you are satisfied that you've separated out most of the fat, remove the baking dish from the oven and allow it to stand until it's cool enough to be safe, but warm enough to be liquid.

7. Pour through a cheesecloth into jars. Save the "cracklins", these can be eaten.

8. If you plan on using the lard for crusts, cool it as quickly as possible by placing the jars in cold water. If the lard solidifies slowly, it will have a slightly grainy texture that works less well for crusts, but is irrelevant for other purposes.

Finished lard has a long shelf life but I like to keep it in the fridge or freezer to extend it even further.

A Vegetable Orchestra

And now for a truly extraordinary intermission...

"I'm... Dreaming... of a white... Easter...!"

Yes, a snowman penguin built on Easter Sunday. DS was busy building this large beast before we were even out of bed - this is worked out according to the simple equation of

kids + snow = lie in for Mum and Dad

Yes. That's right. The whole village is covered in the white stuff. Wish I had put a couple of quid on that one! I consider the most impressive thing about this snowman's construction to be the fact that it is so particularly well clothed. As you can see, DS wasted no time in making sure it didn't catch 'warm' and gave it his £90 North Face coat. Ahhh Bless.

*Insert blank, furious face, of a mother who works fingers to the bone for
said child to have nice clothes*

Also, thankfully DS pays attention to his science lessons, because he told me he found out the best thing to save a snowman from melting was to clothe it for insulation. "Yeah, they said so on Mythbusters" he chirped.

Oh Goody.

Happily, after calming myself down by looking at my husband having hysterics at how cute our son is... I was able to pleasure myself with the fact that snow at the end of March usually means that within about 4 weeks it will be roasting hot sunshine. Every time we have had a strange tumble of snow this late in the year, it has been followed by a really great summer. I hope that's the case this year.

Today I am going to be mostly doing nothing. I am currently trying to eat some pomegranate and raspberry wheats with milk from Tesco. I have eaten about 20g of the 50g serving I gave myself. Monsieur Bandino, however, seems a little pissed off today for some reason, so I am giving up. Just so you can see how wonderfully little I am eating here is a funky little picture of the remains!

The L-word

That's right, ladies and gentlemen: lard. The word alone makes lipophobes cringe like a vampire from garlic. It also makes epicures salivate. But why is lard so unhealthy? Let's take a look.

The fatty acid profile of lard might give us a clue. A major portion of lard is monounsaturated, 40% by weight. This is the same type of fat that predominates in olive oil (73%), and which is widely recommended by mainstream nutrition experts. Another prevalent class of fat in lard is saturated, at 48%. More than one third of this saturated fat is stearic acid, which even the most hardened lipophobe will agree has a "favorable" effect on blood lipids. Then there's the 8% polyunsaturated fat, which has been the darling of mainstream heart disease research for decades due to its ability to lower blood cholesterol (for the record, I believe the polyunsaturate content is lard's least healthy feature). The omega-3:6 ratio depends on how the pig was raised, but is typically skewed more toward omega-6.

So what does that leave us with? 66% fats that we're told are heart-healthy, and 30% non-stearic saturated fats that are supposed to be unhealthy. But if you still believe saturated fats cause heart disease, check out this post, this one and this one.

Lard also contains a small amount of vitamin D. The sun is the best source of vitamin D, since your skin synthesizes it when it's exposed to UVB. But due to the low angle of the sun in winter, and the fact that many people don't spend enough time outdoors even in the summer, extra vitamin D in the diet is helpful.

I think you can see that lard's bad reputation is undeserved. It may be a legacy of the time when hydrogenated vegetable oils were competing with animal fats for the food market.

There is such a thing as unhealthy lard, however. It's the stuff you might find at the grocery store. Store-bought lard is often hydrogenated to make it more shelf-stable. It also comes from confinement-raised pork operations, which aside from being profoundly inhumane, do not allow access to the outdoors. Thus, the fat won't contain vitamin D.

In the next post, I'll talk about how to buy pasture-raised lard and render it yourself.

YES - LOWEST WEIGHT EVER!

I have DONE it!

Ya ya ya ya ya ya ya!

Today I weighed (many times just incase)

16 stone and 2 pounds

AWESOME

The lowest I have ever been with my band is 16 stone 3 pounds. That was on 16th May Last year. Wow, this makes me feel completely awesome.

Its absolutely GREAT to be in Uncharted Waters again. There is something awful about trudging the same couple of stone up and down and up and down over a few years. It makes you feel really useless.

There is no doubt now people, MY BAND IS WORKING!

LONG LIVE THE BAND

Ok, the last couple of days...
Went to Mum and Dads yesterday. Had a really cool time and a good laugh. I ate the following:
Banana
Nutrigrain bar
small pot of mini eggs
few more of DS's mini eggs
half a chocolate egg
packet of hula hoops
chicken curry and rice

Not good, but the calories were actually reasonably low at 1200.

I know that its calories that count at the end of the day, but it still makes me feel like a greedy pig when I eat chocolate. I didn't exactly have anything else! However, I don't want to be someone who subsists on a mars bar and a coffee for lunch. What with Dad having Bowel cancer I think it brings home that I don't want to eat junk any more. I really felt grim yesterday evening and drank several glasses of water throughout the night. I am just not used to that much crap any more I guess.

Anyway, today has not been any better to be honest. Its been a bit of a rubbish day and we have been rushed off our feet. Shopping, hair dying, and again because it was DREADFUL, etc etc.
I didn't have breakfast as I wasn't hungry at all. We had lunch at KFC. I ate 4/5ths of a twister and gave up after that. I kept it all down which I am glad about, as I ate really really carefully. I was still eating when everyone was finished and DS was eating his ice cream! A normal KFC meal for me would be 2 twisters, large fries and a large drink and an ice cream. That's what the band does folks! WICKED HUH!!!!!

Then there was the hair disaster. I have obviously been black haired for a while. I get bored easily, so I decided to go back to blonde, or brown or something... anything! I put a whole heap of bleach on my mop and left it there. When it had cooked for about 40 minutes and I had washed it out, I revealed a delicate shade of violent orange.

Seriously you could NOT get this style in a hairdressers. I had a black fringe with white (YES WHITE) roots, orange back of the head with scarlet streaks and a mixture of orange and flame coloured patches interspersed with black highlights. My whole head had about 0.5 cm of WHITE roots. Its was AWFUL. It also felt like a birds nest!!

So I died it another colour... I realised that it had an ash hint in it too late, but actually its not so bad. Its kind of a pinky brown... Hmmm But at least its not on fire any more.

I still have black highlights which actually look really radical... Might have those again!

Right, see yaz folks

Small result...

I caved. I got on the scales and I have lost another pound, so that has really pleased me.

I have now lost 24 pounds - 16 stone 4lbs this morning

1 elusive pound away from my all time low of 16 stone 3 ... cool.

At least now I don't need to worry that I have put anything on or anything like that.

Today's food:
banana
mars bar shared with DS
mussels in tomato and pineapple sauce. Mmmmm
5 chips
half an avocado

I love mussels. You can just put ANYTHING with them and they are fabulous. These were lush wild Cornish ones. To die for. They are my all time favorite food now.

I will get some more on Tuesday next week - can't wait

Oh and I forgot, I also had a slice of DS's sponge cake that he made. Bad news I'm afraid. I puked most of it back up. Its just too dry, and I cant do dry.

Other than that, no PB's

Determined to Lose the Flab

Here's a really good video by one guy who is 40 years old and wants to get fit again.



By his birthday on May 12, he wants:

1) More muscle tone and continued cardio
2) Continued weight loss (lose the rest of the tummy so you can see those killer abs hiding beneath the cottage cheese)
3) Healthier and more frequent eating, but not at night.
4) Reduced caffeine

It's easy to forget why you started something, so here's my reminder to myself. I wanna feel really healthy and secure hanging out by the pool this spring/summer!