Keto-Friendly Foods List
Butter – known traditionally as “Nature’s Multivitamin” – is definitely in high demand at Health Essentials. We definitely put that s*** on everything ;). But, like anything else amazing in this world… not all butter is created equal. In fact, there is definitely a plethora of butter on the market today that is best avoided altogether. Here, we’ll outline some of the major things to look for in a quality butter.
Exactly how humans do better eating natural, whole-food derived diets made from seasonally available foods… animals that graze on pastures and eat the diet that they’re biologically designed to consume, have healthier, happier lives. AND just how humans do best in healthy, natural environments, so do animals! Grazing animals that live on pasture are allowed to eat the foods that their bodies NEED to thrive, and can soak in the environmental nutrients that keep them healthy as well – such as Vitamin D from the sun! The nutrient level of the foods that we consume from animals (such as meat and dairy) are of higher quality when the animal’s lives are enriched and healthy. Real, LIVE grass that grows out of the ground and isn’t treated with pesticides or chemicals provides animals with the nutrients that they need to thrive. Herbivorous animals (those who consume grass) have fermentation-based digestive systems that depend on grass, specifically, to fuel them and keep them healthy. Ensuring that animals get what they need to be healthy helps to ensure that the dairy and meat we consume from them are full of nutrients as well. Thus, the quality of the animal’s diet = the quality and quantity nutrients in the foods we derive from them.
Butter that is derived from grassfed cows is generally higher in nutrients such as butyrate, omega 3’s, CLA, beta-carotene, fat soluble vitamins – A, D, E & K, and antioxidants. It also tends to be LOWER in toxins. This is because toxins often accumulate in the fat tissues of animals, so the healthier the animal producing the milk, the less toxins to worry about!
“Grassfed” is a term thrown around quite loosely in today’s food market. Its meaning is rather straight forward, however, there are multiple levels of it. Here’s why: As soon as an animal spends ANY length of time grazing on fresh grass, it technically qualifies them to be considered “grassfed”. Like… that could be a day in their whole life, which in our books just doesn’t quite cut it on the quality side of things. So, what’s important to look for is the specification of TIME that the animal spends grazing.
Provided that the farms who produce this butter are reputable and the sourcing is fabulous, this butter is generally the best of the best. The cows who produce this butter are eating a wholesome and natural diet and their milk production reflects this.
Golden Ears Grassfed Butter:
Golden Ears butter is sourced locally in Maple Ridge, B.C. from a family farm. This butter is cultured, meaning that it contains healthy bacteria that can improve the digestion of the butter. This can help the digestion process in people who are sensitive to dairy. With somewhat limited seasonal availability, we try to stock as much of this gold as possible so that everyone can enjoy it for most of the year! This butter has a very distinct yellow colour, and rich flavour due to the high beta-carotene content from the grassfed milk! #delicious
Kiwi Pure Butter:
Kiwi Pure butter is sourced from New Zealand dairy where there is plenty of grass to go around all year! New Zealand is actually known to have the best butter in the world, and this butter definitely stands up to that title! Kiwi Pure is consistently golden yellow all year, denoting both high beta-carotene content and high fat content! #yum
Seasonally Pastured animals are grazing and consuming real grass for a minimum of 60% of their diet. This means that for up to 40% of the time they can be consuming some form of grains to supplement their diet. When shopping for seasonally pastured butter, it’s important to look for the “Organic” certification, and/or choose to buy that particular butter during “grazing” seasons.
Organic Meadows Butter
Organic meadows butter is sourced from Ontario, Canada. It is an Organic Seasonally Pastured butter. The cows that produce this butter are on pasture from April – November most years. It’s also a cultured butter, which is great for those who are a bit dairy sensitive. A few times of the year, we’re able to get in this butter with a special badge on it denoting that it’s sourced from 100% pastured cows!! We are sure to stock up on this butter at those times of the year to help ensure there’s enough to go around even into the off-season.
L’Ancetre butter is another seasonally pastured option. The cows that produce the milk used for this butter graze for 60% of their diet on pasture. The other 40% of their diet consists of Organic grains. This 60:40 ratio is guaranteed at any time of the year, and since its produced in Quebec with a typical grazing season of April – October, this butter can be a great choice throughout the spring and summer months.
P.S. If you’re lactose or dairy sensitive, and you’d like to learn about an alternative, check out this post about Grassfed Ghee, which is clarified butter! 🙂
For more information on the butter options that we carry, or for clarification of any of the information in this post, please feel free to contact us! 🙂 Our phone number is 250-590-5524, and our email is firstname.lastname@example.org
1) In a mug mix 1/4 cup of water with gelatin until a solid “puck” forms.
2) In a sauce pan heat 3 cups of water.
3) Add gelatin puck and stir until dissolved.
4) Add electrolyte hydrator.
5) Pour into a glass container while hot & leave to set until firm in the fridge. Enjoy!
We’re always on the lookout for new ways to incorporate awesome nutrient dense and traditional foods into our meals! This awesome recipe by one of our teammates, Denby, has helped us do just that! We are so excited about it. These babies are gluten-free, dairy-free, keto-friendly, paleo-friendly and made with great ingredients that you can feel awesome about consuming!
1. Grind the pork crisps in a blender or coffee grinder &, set aside.
2. In a medium-sized bowl, whisk the eggs, stevia and coconut milk then add the ground pork crisps and cinnamon.
Mix well and set aside for 5 mins to thicken.
3. Heat your fat of choice in a pan over medium heat. pour the batter on the pan and cook each side for 1-2 mins.
4. Serve warm with melted butter & enjoy!
Do you have any awesome low-carb, healthy recipes to share? Let us know, we love new ideas! 🙂
Okay, okay. It’s not necessarily your run-of-the-mill option for a romantic dinner, but as it turns out heart actually has a texture similar to steak, and who doesn’t love a good steak dinner? In comparison to most other organ meats, most people agree that heart is actually one of the easiest to consume. AND since it is so ridiculously good for you, you’ll feel AMAZING after consuming it. Don’t you want to feel amazing while on a hot date?
Nutrient density plays a major role in determining the health of our food. Unfortunately, somewhere along the line, we lost our instinctive draw toward foods that are higher in nutrient content. Talk to your grandparents…. almost a guarantee that they consumed some type of organ meats in their youth, and more than likely, they loved them.
For whatever reason, the health-media world has given organ meats a really bad rep… This is probably why, as a population, we’re so turned off of eating these important food components. In traditional tribes, being granted with permission to eat organ meats was a privilege few would regularly encounter. These precious parts were reserved for tribe leaders, the sick, the elderly, and pregnant women.
Being a red meat, heart is naturally high in protein, B Vitamins, zinc, selenium and iron. Where it really stands above all, though, is it’s extremely high content of CoQ10.
CoQ10 (or Ubiquinol – its active antioxidant form) is a natural antioxidant that is found in EVERY cell in the body, and in particularly high concentrations in organ meats. CoQ10 assists in energy production and utilization of oxygen in cells. Heart contains the highest amounts of this important metabolic compound, due to the high volume of work that it does.
CoQ10 can be consumed in low concentrations in various meats, and can be take as a supplement. The highest concentration of this vital antioxidant is found hearts of animals, where it is utilized most; therefore, eating heart is great for YOUR heart.
1) RINSE THE GRASS FED HEART & TRIM THE WHITE-ISH SKIN OFF THE HEART.
2) CHOP THE HEART INTO SMALL PIECES AND SET ASIDE.
3) BLEND THE BROTH, GARLIC, TOMATO PASTE, SEASONING, CHERRY TOMATOES, & AMINOS IN A BLENDER UNTIL FAIRLY SMOOTH.
4) PLACE THE VEGGIES, BAY LEAF & MEAT IN A SLOW COOKER AND POUR THE BLENDED MIXTURE ON TOP.
5) SET SLOW COOKER TO LOW FOR 6 TO 8 HOURS, OR HIGH FOR 4 TO 6 HOURS.
6) COVER AND LET COOK, STIRRING ONCE OR TWICE THROUGHOUT COOK TIME.
7) SERVE IN BOWLS & ADD SALT, BUTTER & FRESH BASIL TO TASTE! ENJOY!
Detoxing in January can be a really great way to mentally and physically let go of the old and make way for the new. January symbolizes a new beginning for many people, and post-holiday season, your body may be really craving a fresh start! Here our our healthy winter detox tips to help you get the fresh beginning you may be in need of this year.
There is a rhythmic flow by which our bodies naturally tend toward throughout each different season. The way that the seasons naturally affect our bodies, is similar to the way that the seasons act on nature. The traditional diets at each time of year change in conformity with our body’s needs at that time.
In spring we are reattaining energy. In summer we are “alive” and full of energy. In fall our bodies are slowing down and our energy levels are naturally decreasing. In winter our bodies tend to be at the lower end of the energy spectrum.
Most conventional detox plans don’t account for this natural ebb and flow. Most of them are designed for spring & summer, when we have naturally higher energy levels. When we choose a conventional detox plan that goes against what our body requires at the particular time of year, we may not end up feeling so great afterwards, and we may not be servicing our selves the way we’re intending to.
In the winter months, our body requires a lots of energy from food, in part due to the lack of sunlight that it is receiving. This is a time where we traditionally would be eating heavier, more nourishing & nutrient dense meals. Most find that it’s best to stear away from the raw spring-time vegetables and raw juices recommended in a host of different detox plans. Instead it can often work better to cook and consume the seasonal vegetables that winter has to offer.
Great news! You can consume a winter specific diet, while using the tips below to make your own detox plan that suits your body’s needs this time of year! Below is a list of our January full-body detox essentials.
Did you know that consuming liver is fantastic for the health of YOUR liver?! It’s also fantastic for so many other parts of the body due to its rich nutrient content. Liver has been consumed, traditionally for centuries. It is regarded as one of the most nourishing parts of an animal, and is a delicacy in many parts of the world today.
It is great to consume liver any time of year, but since January directly follows the Holiday Season, eating liver more regularly this month can be a great way to ensure that this very important filtering organ is functioning optimally to help you sufficiently detox your body! (Many of us are in need of a bit of liver R&R right now!!)
Having problems wrapping your head around consuming liver? We have some options available to make it easier! Island Bison makes delicious Water Buffalo Caveman Sticks that have well hidden organ meats in them to help you trick your tastebuds! 🙂 They’re delicious!
Also, if you’d rather prepare it yourself, here is a super simple recipe to make a delicious pate that makes it easy, and will have you wanting more … we promise! 🙂
Activated bamboo charcoal is a fantastic addition to any detox program, any time of year. Charcoal acts as a magnet to pull toxins and impurities from the body. It can be used internally OR externally.
It is available in capsules to be taken internally, and can be taken daily during a detox program! It is also available in some of our body care products to be used externally to detox the skin.
To learn more about activated charcoal and its amazing benefits, click HERE.
Botanica’s Restorative Cleanse Kit is a fantastic option for this time of the year. It includes 4 unique herbal compounds that work to support and detox the digestive system, lymphatic system, the liver and the skin. It is a 2 week program designed to work in conjunction with a healthy diet that has no outrageous restrictions! It is easy to follow, and stick to for 14 days! 🙂
When we sweat we rid of a lot of toxins that our body is holding onto! Our skin naturally works to fend off the major contaminants and toxins that it encounters on a daily basis. But, in our world of chemicals and pollutants, it just cant do it all. It could definitely use some support now and again.
A very relaxing way to detox the largest organ of the body is to sit in a warm infrared sauna for an hour. During the winter, our bodies can tend to run cold, and if you’re not finding a way to sweat regularly, you may not be ridding of the toxins fast enough to avoid them building up in the skin!
If you live in our area, there is a fantastic salon next door with a beautiful and spacious infrared sauna! Click HERE for information on their sauna services.
Whether its the cleanse kit that’s laid out for you for 2 weeks, or you’ve planned to eat liver at least 2 days a week this month, make sure you plan to succeed! 🙂 One of the easiest ways to stick to a detox plan is to set a manageable time-frame in which you carry out the desired detox methods. In our experience, it is nice to do this for no longer than 14 days. Anything past that can be unsustainable and unrealistic to stick to! It can also be helpful to write out your plan and tell someone that you know will hold you accountable. Setting reminders in your calendar or on your phone can help as well!
For more tips on how to stay devoted to that fresh start and great this January, feel free to contact us at email@example.com! 🙂
We have an amazing seminar coming up on October 22nd with Dr. Christian Brix! He’ll be coming to enlighten us on all of the wonderful benefits of bone broth. Bone broth is a fantastically nourishing superfood that has been part of ancestral diets for centuries. Bone broth is rich in a protein called collagen, which makes up a large portion of our own bodies. Come and learn the history of bone broth and the importance of including it in your diet today!
Dr. Christian Brix is a Chiropractic Doctor who works out of Kelowna B.C. He is also the co-founder of a homemade/premade bone broth company called Boned. Christian’s knowledge of both the human body, health & nourishing foods is astounding, and his charismatic personality makes him so engaging to listen to. We cannot wait to be hosting Christian for this wonderful talk! 🙂
Visit our events page at:
or our Facebook Page at:
Please RSVP to reserve your spot to firstname.lastname@example.org or by phone at 250-590-5524.
Do you have some slight intolerances to dairy products, but would love to be able to reap all of the healthy benefits of grass-fed butter? Are you looking for a high-fat & highly nutrient dense superfood to add to your diet? Would you LOVE to be able to cook easily and safely with a healthy fat source? Well, grass-fed ghee may be the perfect candidate for you!
Ghee is termed as “clarified” butter. It is made from butter that has been simmered for an extended period of time in order to separate and remove the milk solids, and essentially render the fat alone. Due to the high fat content and purity of this amazing superfood, ghee does not perish as quickly as butter does and is actually shelf stable. It also has an amazing nutrient content and is generally well tolerated by dairy-sensitive people!
Ghee originated in Asia and has been used in India and Southeast Asia – near the equator – for centuries! These cultures heavy reliance on dairy as a source of healthy fats dates back thousands of years! It makes sense that the first people to clarify butter were of this hot climate. Dairy tends to spoil VERY quickly in the heat, and it barely stood a chance in the humid climate of Southeast Asia, especially before fridges!! What the traditional cultures of these regions found, was that it wasn’t the fat that went bad, but rather the milk constituents of butter. Clarifying these parts out, enabled the people of these humid regions to store this precious fat source for longer, without the immediate risk of spoiling!
Although science had not evolved to the point that it has in recent decades, it is evident that the traditional cultures, YET AGAIN, had it intuitively right! Butter and ghee are both high in healthy fats, fat soluble vitamins & other important nutrients. When compared side by side, however, it is clear that ghee “takes the cake” for nutrient value! What began as a tactic to keep butter from perishing, actually rendered a super-butter, so to speak :)!
Check out this awesome side-by-side comparison by Dr. Axe, comparing butter and it’s clarified derivative!
Ghee is almost completely free of dairy constituents, including casein, whey & lactose. Although it does contains trace amounts of dairy, ghee tents to be tolerated better by those who have intolerances!
Ghee is a fabulous cooking oil because it has a smoke temperature of 450 degrees. It is important to make sure that the oil you use for cooking has a high heat tolerance so that none of its properties are destroyed when you cook with it.
Ghee has a butter-like flavour and a similar consistency. It definitely has a richer flavour than regular butter, but is the perfect alternative for anyone who can’t have butter! It’s also a great way to enhance the flavour profile of your food!
We’re excited for the brand-new Bulletproof Grass-fed Ghee! Bulletproof sources their ghee from grass-fed cows, which ensures high nutrient density and an amazing nutrition profile. 🙂 Check out this video for more information about Bulletproof Grass-fed Ghee!
Sourdough is made using bacteria cultures, yeast and Lactobacillus, and is produced using a fermentation process. The active cultures and the fermentation of the dough make sourdough easier to digest and its nutrients far more bioavailable!
When sourdough is made traditionally, it is left to ferment and soak for longer periods of time. During these processes, the bacteria that are active inside the dough, work to break down a protein known as “gluten”, into its amino acid substituents. Although not technically “gluten-free”, sourdough is generally well tolerated by gluten-sensitive people!
A substance known as acetic acid is released when sourdough is made, and this substance acts as a natural preservative. It naturally inhibits the growth of mould, so NO nasty preservatives required!!
Much unlike a lot of the “conventional” doughs that are consumed today, sourdough has a tangy, very distinct flavour! It is sure to be a favourite in any household.
Sourdough has pre-biotic properties! As it turns out, the fermentation process and the bacterial cultures in sourdough are beneficial for gut health :)!
Who would have known that something so delicious, could be SO great for you?!
You’ve probably heard the saying “you are what you eat”, describing the importance of providing our bodies with healthy food.
But, did you know that our bodies are made of over 60% water? It is equally as important to provide our bodies with healthy water, too.
The reason the earth can sustain life is because it has water. Nature provided us with sources of water all over the planet. Wherever there is life – plants, animals & humans – there is water. Unfortunately, a lot of the water that we have available to us today, in stores or from taps, looks NOTHING like what is was intended to by nature.
We all know by now that we shouldn’t be consuming processed foods… So what makes it “okay” to consume processed water? Not all water is created equal, and water sourced to us through our taps or in stores is generally void of all of the amazing properties of natural, healthy water.
Healthy water contains many essentials minerals, and is naturally alkaline.
Our bodies work hard every moment to keep us alive by maintaining a pH level of 7.36 (which is just slightly basic). In order to do this, the blood draws from stores of healthy minerals such as calcium, phosphorous and magnesium in our body. If our bodies do not have adequate stores of these minerals, the blood is forced to draw them from organs, glands, and tissues, leaving these important components deficient and risking their proper function.
Drinking water that is alkaline, and full of many important minerals, is extremely important for ensuring our bodies won’t have to work too hard to keep our pH balanced and for the overall health of our entire body.
If you’re lucky enough to live on the amazing West Coast, there could be a natural spring near you!
Check out this site to see if you can collect natural spring water near your home.
If getting out to a natural spring doesn’t work for you, you’re not out of luck! There are many water filters available that will also remineralize and alkalinize your water.
Our very favourite water-alkalizing system is made by Santevia.
The Santevia Gravity Water System is a convenient way that you can filter and reinvigorate the water that comes straight from your tap – wherever you live. The full system can sit right on your counter, be filled with ease, and provide top quality, clean and pH balancing water right at home! It’s like having a natural spring right in your house!
Santevia also has a whole line of products that help to remineralize water that you can take on the go!
Whichever option works for you, we hope that you’re inspired to take the health of your water more seriously in order to help your body function normally, and to feel amazing!
P.S. Alkaline mineral water isn’t just better for you.. it tastes better too – we promise!