Mention raw foods and most people think of a big salad. But
there are so many different ways to add not only raw vegetables and
fruits to your diet, but other foods as well. Here are some ideas:- A garnish for any dish — parsley, large leaves of lettuce
or cabbage under a cooked piece of meat or fish. - Asmall serving of fruit between appetizer and entrée to
“clear the pallet.” - Fruits or berries for dessert.
- Chopped raw nuts or seeds on top of various foods,
including healthy desserts. - Raw milk cheese and yogurt.
- Olive and coconut oils.
162 • IN FITNESS AND IN HEALTH
Rediscovering Lard
You’ve probably been programmed to believe that the absolute
“worst” fat you can consume is lard. Well, that’s a commonly
held belief, but consider the facts. Many people are surprised
to learn that compared to butter, lard contains more heart-
healthy monounsaturated fat, and less saturated fat and choles-
terol. A tablespoon of lowly lard contains 5.7 grams of
monounsaturated fat compared to 3.3 for butter. Lard weighs in
at 5 grams of saturated fat compared to 7.1 for butter. And lard
contains less than half the cholesterol of butter — 12 mg com-
pared to 31 mg. Lard also contains less heat-sensitive polyun-
saturated fat than olive oil — 1.4 grams compared to 2.
For these reasons, lard may be a better choice for cooking than
butter or olive oil. Many chefs prefer it for its flavor and its abil-
ity to withstand heat. And it’s relatively inexpensive, too.
However, if you decide to use lard for cooking, it’s important to
seek out an organic source, since toxins often accumulate in
the fats of animals that are not organically raised.