Sustainable Manila

Enderun Agri-Immersion Program In Marinduque 2016

10/06/2016

How Eating Fat Can Be Healthy

5/21/2016

"For decades, it has been the most vilified nutrient in the American diet. But new science reveals fat isn’t what’s hurting our health."

- Bryan Walsh, Ending The War On Fat, Time Magazine June 2014 [1]

Isn't fat bad?

When fat was declared public enemy number one a few decades ago-- based mainly on a single flawed study [2]-- food manufacturers responded with an array of low-fat products designed to provide maximum flavor with minimum fat content. These products tended to be low in fat, yet high in starch or sugar. The obsessive focus on fat as the main culprit led people to eat less fat, but more sugar. The ubiquity of the sugar-heavy diet is a significant factor in the rising rates of heart disease and diabetes today. What we're learning from this is that it's dangerous to be fixated on just one type of nutrient. Our bodies require the complete nutrient synergy of protein, fat, carbohydrates, vitamins, minerals, and other building blocks provided by food. We can appreciate the risks and benefits of each individual nutrient while understanding that nutrients work best in harmony with each other and within the context of an overall healthy diet, lifestyle, and environment. We can enjoy sweet, salty, and yes, fatty foods, within the context of this holistic health pattern.

"Rather than thinking about whether certain nutrients are good for us or bad for us, we should seek to understand how they all work together in proper balance to promote radiant and vibrant health."

- Chris Masterjohn on nutrient synergy

What is considered a healthy fat?

Animal fat is healthy when it comes from a healthy animal raised in a clean environment. Fat serves as the storage area for both nutrients and toxins, so a healthy animal will have nutritious fat. An unhealthy animal in a crowded and dirty environment-- as is usually the case in industrial farms-- will have less nutritious fat. In particular, grass-fed or pastured animal products tend to contain more omega 3, which reduces inflammation. [3] Plant fats are best when minimally processed, "virgin", or cold-pressed, such as raw avocado fruit, virgin coconut oil, or virgin olive oil. Most refined commercial vegetable oils, such as canola, corn, sunflower, margarine, and soybean, contain too much omega 6, which promotes inflammation. They are also linked with heart disease and other metabolic disorders. [4] These vegetable oils are very common ingredients in junk food, but they are also sometimes mistakenly perceived as "healthy", as is the case with margarine and canola.

How much fat should I eat?

Everything in moderation, as the old adage goes. It's just that the low-fat myth is so deeply embedded in today's society, it's possible that we are actually eating less fat than we need, or not enough of the right kind. With the prevalence of cheap junk foods, it's easy to consume too much refined vegetable oil, and too little grass-fed butter. What is a moderate amount of dietary fat for one individual may be too much or too little for another, depending on individual genetics, lifestyle, and medical history. As with everything else, it's possible to overdose on healthy fats. However, this is unlikely because healthy fats come from whole fresh foods which are naturally highly satiating. You can only eat so many eggs before feeling full enough to stop, but you could probably finish a whole bag of potato chips and still crave for more. Junk foods-- which are nutrient-poor and calorie-rich-- are purposely engineered to be addicting. Portion control is much more important (and challenging) with junk foods, because they have been designed to circumvent the body's natural system for appetite moderation. Choosing whole fresh foods over junk foods makes it much easier to achieve a balanced diet without worrying about calorie count. Within the context of an overall healthy lifestyle, and without any medical condition requiring special dietary restrictions, it's safe to just stop when you feel full.

What are the benefits of healthy fat?

Fat provides cellular building blocks such as vitamin E and omega 3 to help keep skin soft and smooth. But its benefits go beyond skin-deep. Our bodies require fat for many functions, most notably the processing of fat-soluble vitamins such as A, D, and K2. Fatty foods such as grass-fed butter often contain these fat-soluble nutrients. Vitamins A, D, and K2 make sure that calcium goes to the bones, where it needs to be, and not to soft tissues, where it can cause damage such as heart disease. Vitamin E is an antioxidant that is great for fighting free radicals. Vitamin D assists with hormonal balance and immune system function, helping us stay happy and healthy. Vitamin K2 is a relatively uncommon and underrated nutrient that aids important functions such as brain health and reproductive health. Omega 3's anti-inflammatory function helps ward off disease and speed up healing. [5]

What are the best food sources of healthy fat?

1. Bone broth (bulalo, nilaga, tinola)
Slow-cooked soup with whole animal parts (not just muscle meat but also skin, fat, bones, marrow, organs) and vegetables yields a wide variety of complementary nutrients. The rich broth contains highly bioavailable dissolved collagen, calcium, glycine, arginine, proline, and other important nutrients. These promote healthy digestion, prevent infection, reduce inflammation, build bone strength, and maintain healthy hair and skin. This comfort food is a practical and efficient way to use the whole animal-- especially the cheaper cuts. Because it's usually made to share, it's great for bonding with loved ones. The invention of clay pottery marked an important point in human evolutionary history, because the broths that could be cooked in them allowed for "a longer life span, since both the very young and the very old could now be fed soft foods and nutritious soups out of the pot, no teeth required," according to Michael Pollan in his book Cooked.

2. Grass-fed or pastured meat, poultry, and dairy
Grass-fed or pastured animal products such as egg, butter, and lard tend to be richer in vitamins A, D, E, K2, and omega 3, compared to industrially farmed animal products. Pastured egg yolks contain sulfur and biotin, which nourish the hair and skin. Grass-fed butter has butyrate, an anti-inflammatory fatty acid that promotes digestion and heart health. For high heat cooking and deep frying, grass-fed lard is a safe and stable cooking medium that resists oxidation and provides CLA (conjugated linoleic acid) which promotes healthy weight loss.

3. Wild-caught oily seafood
Oily fish such as sardines and salmon are rich in omega 3, which is especially important because modern urban diets usually contain too much omega 6. Omega 6 tends to promote inflammation, while omega 3 reduces inflammation. Smaller fish such as sardines are lower on the food chain and are therefore less prone to heavy metal contaminants such as mercury. They are also easier to eat whole, so as to obtain the full range of nutrients from the skin, bones, meat, fat, and organs.

4. Fatty fruits
Raw fresh fatty fruits such as coconuts and avocados provide hair and skin nourishing nutrients such as vitamin E, vitamin C, magnesium, and potassium. They also supply dietary fiber, which aids digestion.

Where to buy:

Holy Carabao, a family-owned biodynamic farm, sells pastured poultry, including jumbo chicken eggs. They also supply fresh produce. You can visit their farm at Sta. Elena in Laguna, or order online from their website http://holycarabao.com.

Down To Earth, a family-owned biodynamic farm, sells grass-fed and pastured meat, poultry, dairy, and sardines (preserved in glass jars with extra virgin olive oil and spices). They also supply 72-hour beef broth and chicken broth, as well as a variety of fresh produce. You can visit their stall at the Salcedo Saturday Market or Legazpi Sunday Market, or their office in Makati, or order online from their website http://downtoearth.ph.

Coconuts and avocados can be found in supermarkets and wet markets, although the latter are seasonal.

Eating healthy should also be pleasurable-- otherwise, it won't be sustainable. In the case of healthy fatty foods, nutrition and flavor go hand-in-hand. Rather than punish ourselves with restrictive, unsatisfying diets, let's nourish our bodies with wholesome delicious foods that help us stay in tip-top shape.

Thank you for reading!
~ Feanne / IG @feanne

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This article was previously published in MEGA magazine.

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Footnotes:

[1] TIME cover story June 2014 "Eat butter. Scientists labeled fat the enemy. Why they were wrong" by Bryan Walsh

http://time.com/2863227/ending-the-war-on-fat/

http://healthimpactnews.com/wp-content/uploads/sites/2/2014/06/Time-Saturated-fat-Butter-cover-sm.jpg

[2] Ancel Keys' study

http://time.com/96626/6-facts-about-saturated-fat-that-will-astound-you/

[3] Grass-fed meat and omega 3

https://www.bulletproofexec.com/grass-fed-meat-part-1/

[4] Vegetable oils' health risks

http://en.wikipedia.org/wiki/Vegetable_oil#Negative_health_effects

[5] Fat, nutrition, and beauty

http://chriskresser.com/nutrition-for-healthy-skin-part-2

http://www.helpguide.org/harvard/vitamins-and-minerals.htm

http://www.westonaprice.org/health-topics/abcs-of-nutrition/beyond-good-and-evil/

http://www.westonaprice.org/health-topics/meat-organs-bones-and-skin/

http://www.westonaprice.org/health-topics/abcs-of-nutrition/nutritional-adjuncts-to-the-fat-soluble-vitamins/

amaranth

Where to buy quinoa, coconut flour, and raw grass-fed butter in Metro Manila / the Philippines

8/30/2014

FAQ

What's the difference between organic and biodynamic?

8/18/2014

event

Backyard Farming Workshop by Holy Carabao and Down To Earth

8/18/2014

event

Lotus Pod Organic Farm Tours

4/23/2014

how to

How To Make Spirulina Taste Good: Sweet Citrus Spirulina Drink Recipe

1/30/2014

how to

Sustainable Relief Efforts In The Philippines

11/23/2013

coconut flour

Steamed Coconut Flour Banana Bread Muffins

9/09/2013

This quick-and-easy healthy gluten-free sweet treat is pretty much just like our Filipino puto (steamed rice cake), and I got the idea because I don't have an oven! :) Also, with steaming, you avoid overcooking or drying out, which can happen quite easily when cooking coconut flour pancakes. I was pretty happy with the dense, moist texture of the resulting muffin, but the recipe can probably be improved to add some complexity to the flavor (maybe add some spices or nuts).

My standard culinary disclaimer applies: I'm really lazy with proper measurements, so I'm sharing this recipe with you to give you a rough idea of the ingredient ratios. But I'm pretty sure you can tweak it and come up with something better. ;)

Ingredients:

6 very ripe bananas (mine were about 5 inches long each), mashed

4 eggs, beaten until very frothy

5 tbsp coconut flour

2.5 tbsp sugar (your choice of coconut, muscovado, etc., and adjust amount to taste)

2.5 tbsp unsweetened nut butter (your choice of almond, peanut, etc., and adjust amount to taste)

4 tbsp softened butter

1 tsp cinnamon powder

1/2 tsp vanilla extract

Mix all ingredients together until you have a nice smooth batter. Taste-test the batter to check on the sweetness. Remember that the finished product won't be as sweet as the batter, and adjust accordingly. If the batter seems runny, add more coconut flour. If it seems dry, add more mashed banana. Scoop the batter into steamer-safe containers (I used recycled plastic cups) and steam for about 20 minutes or until you can put a toothpick in the middle of the muffin and it comes out dry. If you beat the eggs very well, you can expect the batter to rise somewhat, as you can see in the photo-- even without if there isn't any baking soda in this recipe. The muffin should easily slide out from the container, thanks to the butter content. Remember that even if you cook it too long, it's not going to dry out because it's in a steamer, yay! So this is something you can put in the steamer and not really worry about, you can go surf YouTube or paint or something while waiting for it to finish cooking.

Enjoy! It's great by itself, or served hot with melty butter on top. You might be surprised at how heavy these muffins are, so eat slowly. ;)

coconut flour

Bacon Pancakes Using Coconut Flour

4/24/2013

art

Balik Bukid on Sunday, April 28, 2013

4/23/2013

coconut flour

Savory Patties Recipe: Puso ng Saging, Coconut Flour

4/11/2013

coconut flour

Coconut Flour Pancake Recipe: Paleo, Gluten-Free, Dairy-Free Breakfast Treat

2/19/2013

Pancakes were the very first thing I attempted with coconut flour. It took me a couple of tries to get it right, because coconut flour is very dry compared to regular wheat flour. The effort was well worth it because now I have these amazing, yummy, guilt-free pancakes that fill me up but don't make me feel bloated. They're lower in sugar, higher in fiber, higher in protein, and gluten-free.

They don't really have a coconut flavor even if you decide to use coconut sugar and coconut oil too. They actually don't taste very different from regular pancakes, although they are more filling because of the fiber.

I recommend that you check out a number of different coconut flour pancake recipes to gather tips, and if this is your first time to work with coconut flour, do a small batch to experiment. I based this recipe on the one by Nourishing Days, which has some great tips for "troubleshooting" coconut flour pancake issues. Paleo Spirit also has a great recipe, and a nice discussion about the benefits of coconut flour. You'll probably have to make adjustments and come up with your own recipe suited for your brand of coconut flour, and for the humidity level of where you live.

This is the recipe that works for me, and I've included a video to show you too.

By the way, here's a disclaimer: I'm not a great cook at all and I don't even have proper measuring spoons. I just use regular spoons to measure all this stuff. Bad, I know. But it also means that if someone like me-- a cooking dummy without the right equipment-- can make this, then anybody can!

Ingredients:

3 eggs (beaten until frothy)

3 tbsp coconut flour

sweetener and/or flavorings of choice

pinch of salt

pinch of baking soda + dash of vinegar (add in right before cooking)

virgin coconut oil or butter (for cooking)

Begin by beating the eggs until you get lots and lots of tiny little bubbles. You can do this with a whisk but I've done it with a fork and it's possible... it just takes more time, maybe a few minutes. It's important to get it really frothy-- it helps make the pancake fluffy. You will, of course, want to use fresh free-range eggs for their healthier and yummier yolks.

Next, mix in the coconut flour. You might think that one egg for every tablespoon of coconut flour is an excessively wet ratio, but really it's not. You'll see after mixing for a few moments. That coconut flour sucks up a lot of moisture! Also, I really love eggs so I enjoy the slightly eggy taste of these pancakes. The eggs also help the coconut flour stick together-- you really need the sticky proteins because coconut flour is gluten-free. If you want to use less eggs, check out the other pancake recipes I linked to above, which include milk (or non-dairy substitutes such as coconut milk).

Next, add in your sweetener of choice. Healthy options include stevia, honey, coconut sugar, coconut nectar, maple syrup, brown sugar, and muscovado sugar. I usually use 2-3 tbsp of honey or muscovado sugar here. Just add in the sweetener a little bit at a time and taste-test the batter. Remember that the final cooked pancake will be slightly less sweet than the batter.
This is a pretty basic recipe, but you can make it fancy at this point: My friend Ginny Mata, chef and baker extraordinaire, recommends adding some cinnamon, nutmeg, and pure vanilla extract.

Next, add in a pinch of salt. This helps enhance the flavor of the pancakes.

At this point, check if the consistency of the batter seems just right. If it seems too runny, add some coconut flour (a little bit at a time!). If it seems too thick, you can add some water. Remember that the moisture ratio varies depending on the size of your eggs, the kind of sweetener you used, and the local climate. When I use honey, I usually have to add a little more coconut flour to the batter at this point.

Now pre-heat the pan and place your butter or virgin coconut oil on it. Or you could use bacon grease... I haven't tried that, but I would love to! Anyway, don't negate the healthy ingredients of this pancake by using a trans-fatty vegetable oil or margarine.

Now add the pinch of baking soda and the dash of vinegar. I use apple cider vinegar. I think coconut vinegar is also a healthy option. This also helps make the pancake fluffy. It's important to add these two just right before cooking, because they are activated immediately upon mixing in the batter. Tip: These ingredients are optional, they just help incorporate air into the batter. If you beat the eggs really well you can do without these ingredients. When I leave these ingredients out I get a denser, chewier pancake, which I actually prefer.

Make little pancakes! Use 2-3 tbsp of batter at a time, to form cute little pancakes about 3 inches in diameter. Because coconut flour is very dry, you have to be careful to keep the cooking time short. A small pancake cooks faster, so there's less chance of drying it out. Tip: Undercook the pancakes a little to make sure they're moist! If your pancakes turn out dry, they're overcooked.

My pancakes come out sweet enough to eat on their own, and they're yummiest while still warm. I do also bring these as a packed snack when I go out, and they make for a nice, easy treat.

Of course, you can also be creative with the shape and the toppings-- butter, cheese, fruits, cinnamon, cream, maple syrup, and so on.

Here's a video demonstration to show you exactly how our recipe is done:

Enjoy and let me know how your coconut flour pancakes turn out! :) Do you have any tips or recipes using coconut flour? I'd love to read about them.

Happy pancake-making!

Best,
Feanne

featured

Home / Herbal / Natural Remedies and First Aid

12/17/2012

handmade

9 Local Artisanal Handmade Holiday Gift Ideas

12/14/2012

Happy Holidays, everyone! I eschew Christmas shopping, but I adore how everyone is growing more conscious and sensitive about shopping sustainably. On my social media streams I see people talking about buying handmade and local Christmas gifts to support local creatives in their small-to-medium business enterprises. This is a great idea, and certainly more sustainable than buying from big corporations or imported brands. Suportahan ang sariling atin! :)

Here are nine local artisanal handmade gift ideas to help you with your sustainable holiday shopping:

Alunsina leather coptic-stitch journals, Lotus Bloom pure organic soaps, Adam's French cream ice cream, Aromateria organic solid perfume, Denise Castillo's homemade almond butter, Resurrection upcycled home furnishings, Cupcake Conspiracy bacon jam, Raab's terrariums, and OS bone replica accessories.

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1. Leather Coptic-Stitch Journals by Alunsina

These journals are bound together using coptic stitch binding, an ancient Egyptian method which allows the book to be opened flat-- a convenient feature especially for artists who want to be able to scan pages in their journals. Nadja Castillo and Enan Juniosa use acid-free paper, genuine cowhide leather, and they do everything by hand, from cutting and stitching to soldering and embellishing. Available by online order. Starting at P250 for small journals and P550 for regular journals. The design on the cover of the journal can be customized with your name, logo, or illustration.

Facebook: Alunsina Hardbound Books

Tumblr: Alunsina Hardbound Books

Reviews by: Strokes Of The Pen, One Wicked Soul, Wanderfull Girl

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2. Handmade Pure Organic Soaps by Lotus Bloom

Natural vegan ingredients such as distilled rainwater, virgin coconut oil, coconut cream, oatmeal, herbs, and cocoa butter make these soaps a rich, healing, buttery, luxurious treat for the skin. Joanne Quintana uses the traditional soap-making process inspired by the Savon de Marseille and honed by her own research and experimentation. Available by online order. Starting at P150 each. Each soap is packaged in its own lovely little biodegradable box.

Website: Lotus Bloom Soaps

Review by: Sustainable Manila

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3. Adam's Seriously Good Ice Cream

Adam Lieber's Rose restaurant at Bonifacio Global City serves this decadent frozen delight-- handmade ice cream made from French cream and natural ingredients. Their unique range of flavors include Himalayan Salted Caramel, Ambassador's Butter Cream with Almond Brittle, and Dulcinea de Manila with Spanish Manchego cheese and red grapes. Available for dine-in and take-out. Starting at P125 per scoop. Custom flavors and large packs may also be ordered.

Website: Adam's Ice Cream

Facebook: Adam's Ice Cream

Reviews by: Our Awesome Planet, Business World

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4. Organic Solid Perfume by Aromateria

These cute little sticks of solid perfume come in a range of delicious fragrances for men and women. All-natural ingredients, free of alcohol, parabens, and phalates make it a safe alternative compared to commercial perfumes. The fragrance lasts for approximately 3 hours-- varying depending on the scent and the user's body chemistry-- and reapplication is super easy. Available by online order or at AC+632 store at Greenbelt 5. Priced at P250 each. Custom aromatherapy products may also be ordered.

Website: Aromateria

Facebook: Aromateria

Reviews by: Krysty, Tina

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5. Homemade Almond Butter by Denise Castillo

Paleo-friendly homemade almond butter by Denise Castillo contains roasted almonds, sea salt, and extra virgin olive oil, for a smooth blend comparable in consistency to local peanut butter like Lily's. Safe for diabetics, while others can simply add their sweetener of choice (such as raw honey, coconut sugar, stevia, raw maple syrup, and muscovado sugar). Priced at P480 per 300ml bottle.

Email thenutbutt@gmail.com for orders.

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6. Upcycled Home Furnishings by Resurrection Gallery

Innovative architect and designer Leah Sanchez creates these beautiful home furniture and decor using parts from vintage pieces, salvaged wood, and scrap materials. Old computer monitors-- the fat kind-- become glittering lampshades. Wine bottles and scrap wood are transformed into enchanting candelabras. Leftover wood pieces are assembled into one-of-a-kind tables. Electric fan grills become mirror frames. Each functional and whimsical piece is a work of art made of unexpected parts, leading one to exclaim: "Wow, I wish I'd thought of that!"

Facebook: Resurrection Gallery

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7. Bacon Jam, Bacon Butter, & Bacon Parmesan Cream Cheese by Cupcake Conspiracy

Slow-cooked sweet and salty jam with chunky bacon bits. Parmesan cream cheese with bacon bits. Butter with bacon bits. Available by online order. Need I say more?

Facebook: Cupcake Conspiracy bacon line

Review by: Manila Reviews

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8. Terrariums by Raab

Bespoke terrariums by Raab Bustamante, housed in exquisite apothecary glass vessels, using carefully selected plants, moss, rocks, and soil material. These living works of art bring fresh air and oxygen into the home, and are perfect for those of us who don't have the luxury of space for outdoor gardens. Available by online order.

Facebook: Terrariums by Raab

Tumblr: Terrariums by Raab

Review by: Daphne

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9. Bone Replica Accessories by OS

These "bones", sculpted out of high-quality polyurethane, blend ancient aesthetics with postmodern, edgy fashion. OS Accessories offers a line of necklaces, bracelets, harnesses, and headwear that promise to "give your personal style some teeth". Each piece is carefully handcrafted by multi-disciplinary creatives AJ Omandac and Paul Jatayna. Available by online order, and in some stores.

Website: OS Accessories

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That's it! Of course, there are plenty of other local handmade brands I wasn't able to cover in my blog post. What are some of your favourites?

Sustainable Manila

Enderun Agri-Immersion Program In Marinduque 2016

How Eating Fat Can Be Healthy

Where to buy quinoa, coconut flour, and raw grass-fed butter in Metro Manila / the Philippines

Quinoa

Amaranth

Coconut Flour

Raw Grass-Fed Butter

What's the difference between organic and biodynamic?

Backyard Farming Workshop by Holy Carabao and Down To Earth

Lotus Pod Organic Farm Tours

How To Make Spirulina Taste Good: Sweet Citrus Spirulina Drink Recipe

Sustainable Relief Efforts In The Philippines

Steamed Coconut Flour Banana Bread Muffins

Bacon Pancakes Using Coconut Flour

Balik Bukid on Sunday, April 28, 2013

Savory Patties Recipe: Puso ng Saging, Coconut Flour

Coconut Flour Pancake Recipe: Paleo, Gluten-Free, Dairy-Free Breakfast Treat

Home / Herbal / Natural Remedies and First Aid

9 Local Artisanal Handmade Holiday Gift Ideas

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