Choosing the Right Foods for Your Family Can Make a Significant Nutritional Difference

Friday, October 24, 2008 by: Leigh Erin Connealy, M.D.
Tags: nutrition, health news, Natural News

eTrust Pro Certified

Delicious Pin It
(NaturalNews) You've seen the labels before. You've heard the buzz in your grocery store aisles. Organic! Grass fed! But what is that anyway? And does it really matter if you buy organic or grass fed products?

Let's start with what makes something "organic". Organic refers to the agricultural process used to produce food and fiber. All kinds of agriculture products are produced organically, including produce, grains, meat, dairy, eggs, fibers, flowers and processed food products. Organic food is produced without using most conventional pesticides, petroleum- or sewage-sludge based fertilizers, bioengineering or ionizing radiation. Organic meat, poultry, eggs and dairy products come from animals that are given no antibiotics or growth hormones. Before a product can be labeled "organic", an inspector visits the farm where the food is produced to make sure that the farm meets the USDA's strict standards.

But why choose organic over the standard fair found in your average grocery stores? Let's look at how organic farming differs from conventional farming in the methods used to grow crops.

* Where traditional farmers apply chemical fertilizers to the soil to grow their crops, organic farmers feed and build soil with natural fertilizer.

* Traditional farmers use insecticides to get rid of insects and disease, while organic farmers use natural methods such as insect predators and barriers for this purpose.

* Traditional farmers control weed growth by applying synthetic herbicides, but organic farmers use crop rotation, tillage, hand weeding, cover crops and mulches to control weeds.

The result is that conventionally grown food is often tainted with chemical residues, which can be harmful to humans. The Environmental Protection Agency (EPA) considers 60% of herbicides, 90% of fungicides and 30% of insecticides to be carcinogenic. Human exposure to pesticides can lead to a host of other problems as well, including neurotoxicity, disruption of the endocrine system (hormones), immune suppression and could affect the male reproduction function or lead to miscarriages in women.

Additionally, conventional produce tends to have fewer nutrients than organic produce. On average, conventional produce has only 83% of the nutrients of organic produce. Studies have revealed significantly higher levels of nutrients such as vitamin C, iron, magnesium and phosphorus, and significantly less nitrates (a toxin) in organic crops. For easy access to organic nutrients, try perfectlyhealthy Mega Greens plus MSM. It includes certified organic greens to provide you the nutrients that you are missing in your food as well as helping you balance your pH Levels.

When it comes to meat and poultry, you may have heard the term "grass fed", but what does that mean? No antibiotics, growth hormones, fertilizers, herbicides or pesticides are used when raising grass fed animals. Parasites are controlled primarily through preventative measures such as rotational grazing, balanced diet, sanitary housing, and stress reduction. The result? A nutritionally superior food source containing less fat, fewer calories, more beta carotene, a lower risk of e-coli and more Conjugated Linoleic Acids (CLAs), which block tumor growth, reduce obesity, reduce the risk of diabetes and stimulate the immune system.

The meat from grass fed animals is also 2 to 5 times higher in omega-3 fatty acids. Omega-3 fatty acids belong to a group of polyunsaturated fats called essential fatty acids because they are necessary to life and health, yet we cannot make them in the body -- they must be obtained from the diet. Like all fats, omega-3s provide energy. Their caloric value is similar to other fats and oils, but unlike saturated fats, they have important health roles. These fatty acids are fundamental molecules in the structure and activity of the membranes of all cells throughout the body and hold highly specialized functions in neurological tissues, especially the brain and retina. Because of their role in cell membranes, omega-3s are essential for the formation of new tissue and are therefore important for development and growth. They also play a major role in the prevention and management of certain diseases and chronic conditions.

In these modern times that we are living in, we are faced with daily bombardment from toxins in our water, our air, the products that we use, and especially our food. By buying organic and grass fed products, you are taking charge of your health and making a conscious choice to care about your future and wellbeing. With all of the dangers that we are forced to confront, make your dinner table a safe haven for your family and loved ones. I have gathered a few of my favorite organic recipes and provided them for you to indulge in. Why not treat the special people in your life to a meal to live for, rather than a meal to die for?

Roasted Turkey - Serves 15 to 20 people


* Organic Cornbread Turkey Sausage Stuffing with Apples (recipe follows)

* 1 organic turkey, 18 to 22 pounds (Shelton)

* 2 large oranges, cut into halves

* ¼ pound (1 ½ sticks) organic sweet butter at room temperature

* salt and freshly ground black pepper, to taste

* paprika, to taste

* 4 tablespoons olive oil


Wash the turkey well, inspecting for pinfeathers, and chop off the wing tips, reserving them for later use with giblets in gravy or stock. Dry the turkey inside and out with a kitchen towel. Squeeze the juice from the 2 oranges all over the outside of the bird and rub into the cavity to re-freshen. Salt and pepper the cavity to taste. Fill the turkey with the stuffing, not packing too tightly. Sew up the cavity or close with small trussing skewers. Rub the outside of the turkey all over with 1 stick of the softened butter and sprinkle generously with salt, pepper and paprika. Drape the turkey with cheesecloth. Place turkey, breast side up, on a rack in a roasting pan. Four to five hours before is scheduled, place the turkey in a preheated 325 degree oven. Melt the remaining 4 tablespoons of butter with 4 tablespoons of olive oil in a saucepan. Lift the cheesecloth from the turkey and baste every 30 minutes, first with butter and oil mixture and later with the turkey's own juices.*

Roast for 3½ to 4¼ hours or until the thigh juices run clear yellow when pricked with a skewer. There should be no traces of pinkness. The drumstick will move easily in the socket when the turkey is done. When the turkey is done, remove to a heated platter and cover with foil. The turkey should stand 30 minutes before carving. Remove stuffing into a bowl. If there is any additional from the recipe, bake it in a covered casserole in a 350 degree oven, covered with foil, for one half hour before serving.

* For a moist bird, frequent basting is essential, so don't forget! Baste every 30 minutes—breast and legs should be a lovely golden color.

Organic Cornbread-Sausage Stuffing with Apples - Enough stuffing for a 20-pound turkey, to make 12 to 14 portions


* 12 tablespoons (1½ sticks) organic sweet butter

* 2½ cups finely chopped yellow onions

* 3 tart apples, cored and chunked; do not peel

* 1 pound lightly seasoned organic turkey sausage (a vegetarian breakfast sausage with sage is best)

* 3 cups coarsely crumbled organic cornbread (preferably homemade)

* 3 cups coarsely crumbled Eizeil bread

* 3 cups coarsely crumbled French bread

* 2 teaspoons dried thyme

* 1 teaspoon dried sage

* salt and freshly ground black pepper, to taste

* ½ cup chopped Italian parsley

* 1½ cups shelled pecan halves


Melt half of the butter in a skillet. Add chopped onions and cook over medium heat, partially covered, until tender and lightly colored, about 25 minutes. Transfer onions and butter to a large mixing bowl. Melt remaining butter in the same skillet. Add apple chunks and cook over high heat until lightly colored but not mushy. Transfer apples and butter to the mixing bowl. Crumble the sausage into the skillet and cook over medium heat, stirring, until lightly browned. With a slotted spoon, transfer sausage to the mixing bowl. Add remaining ingredients to the ingredients in the mixing bowl and combine gently. Cool completely before stuffing the bird.

Arugula and Sweet Red Pepper Salad - Serves 6


* 2 packages of organic baby greens

* 2 bunches of arugula

* 1 pound fresh mushrooms

* 3 large sweet red peppers

* Balsamic Vinaigrette (recipe follows)

* 1 can organic heart of palms


Discard outer leaves of lettuce; separate and rinse the inner leaves and dry thoroughly. Remove arugula leaves from their stems, rinse, and dry thoroughly. Remove stems from the mushrooms and wipe each mushroom cap with a damp paper towel or cloth. Cut away the stems and ribs of the red peppers; discard the seeds. Slice peppers into fine julienne. Slice heart of palms into rows.

To assemble, tear the lettuce leaves into bite-size pieces and combine with the arugula. Divide among 6 chilled salad plates. Slice mushrooms and sprinkle evenly over greens. Arrange red pepper julienne and heart of palms over mushrooms. Drizzle each plate with Balsamic Vinaigrette and serve immediately.

Balsamic Vinaigrette - Makes about 1¼ cups


* 1 garlic clove, unpeeled

* 1 tablespoon prepared Dijon-style mustard

* 3 tablespoons balsamic vinegar*

* salt and freshly ground black pepper, to taste

* 1 cup best-quality olive oil


Cut garlic clove into halves and rub the cut sides over the inner surface of a small bowl. Reserve the garlic. Whisk mustard and vinegar together in the bowl. Season with salt and pepper to taste. Dribble oil into the bowl in a slow steady stream, whisking constantly, until dressing is creamy and thickened and all the oil has been incorporated. Taste and correct seasoning. Add reserved pieces of garlic; cover the bowl and let the dressing stand at room temperature until you need it. Remove garlic and re-whisk the dressing if necessary before using.

Green Beans and Celery - Serves 6


* 1½ lb green beans, trimmed

* ¼ cup unsalted butter or ¼ cup olive oil

* 1 cup sliced yellow onion

* 4 large celery stalks, cut on the diagonal into strips ¼ inch wide

* 1 cup sliced toasted almonds, optional

* salt and freshly ground pepper


Bring a large saucepan three-fourths full of salted water to a boil. Add the green beans and boil until tender-crisp, 3-5 minutes. Drain, immerse in ice water to stop the cooking and drain again. Pat dry with paper towels and cut into 2-inch lengths. Set aside.

In a large sauté pan over medium heat, melt the butter or warm the oil. Add the onion and sauté, stirring, until tender and translucent, 8-10 minutes. Add the celery, raise the heat slightly and stir and toss for 3-4 minutes. Add the green beans and almonds (if using) and heat to serving temperature. Season to taste with salt and pepper. Transfer to a warmed dish and serve immediately.

Baked Butternut Squash with Apples and Maple Syrup - Serves 12


* 2 ½ to 2 ¾ pounds butternut squash, peeled, quartered length-wise, seeded, cut crosswise into ¼-inch-thick slices (about 6 cups)

* 2 pounds medium-size tart green apples, peeled, quartered, cored, cut crosswise into ¼-inch-thick slices (about 6 cups)

* ½ cup dried currants

* ground nutmeg

* ½ cup pure maple syrup

* ¼ cup butter (½ stick), cut into pieces

* 1½ tablespoons fresh lemon juice


Preheat oven to 350 degrees F. Cook squash in large pot of boiling salted water until almost tender, about 3 minutes. Drain well. Combine squash, apples, currants in 13 x 9 x 2-inch glass baking dish. Season generously with nutmeg, salt and pepper. Combine maple syrup, butter and lemon juice in heavy small saucepan. Whisk over low heat until butter melts. Pour syrup over squash mixture and toss to coat evenly.

Bake until squash and apples are very tender, stirring occasionally, about 1 hour. Cool 5 minutes.

Cranberry-Tangerine Conserve - Serves 6


* Finely grated zest of 3-4 tangerines

* 2 cups fresh tangerine juice

* 1 cup Xylitol natural sweetener or raw Turbano sugar

* ½ teaspoon ground ginger

* ½ teaspoon ground cinnamon

* 4 cups cranberries


In a sauce pan over high heat, combine the tangerine zest, 1 ½ cups of the tangerine juice, Xylitol or Turbano, ginger and cinnamon. Bring to a boil, stirring to dissolve the Xylitol or Turbano sugar. Reduce the heat to medium and simmer, uncovered, for 10 minutes. Add the cranberries and cook until the berries pop and the mixture starts to bubble, 5-7 minutes longer.

Stir in the remaining ½ cup tangerine juice and continue to simmer, stirring occasionally, until the cranberries are tender and the juices are syrupy but not too thick, 10-15 minutes. The syrup will continue to thicken as the conserve cools.

Remove from the heat, transfer to a bowl and let cool. Serve at room temperature.

Pears in Raspberry Sauce - Serves 6


* 3 firm Bosc or Bartlett pears

* ¼ cup organic raspberry jam or jelly

* Juice of 1 orange (or ½ cup orange juice)

* Pinch ground cinnamon or nutmeg

* Pinch salt

* 2 tablespoons mirin or white wine (optional)

* Fresh raspberries, strawberries and fresh mint leaves, for garnish


Preheat oven to 350 degrees F. Slice the pears in half and scoop out the seeds with a spoon. Place the pears sliced side down in a baking dish. Combine jam or jelly, juice, cinnamon or nutmeg, salt, and mirin, wine, and pour over pears. Cover the dish with foil or a lid, and bake until the pears are soft when pierced with a fork, about 30 minutes. To serve, turn the pears over and spoon some raspberry sauce over them. Garnish with berries and mint.

For products that I developed and recommend visit ( .

About the author

Leigh Erin Connealy, M.D. has specialized in Integrative Medicine for over twenty years, using conventional and natural methods to determine and discover the "root of the cause" in her clinic, Center for New Medicine in Irvine, California, each and every day. Many people come in to the clinic from all over the world with severe chronic illnesses that conventional medical protocols have been unsuccessful treating. She realized early on that she can truly change lives through education as well as treatment protocols.
Leigh Erin Connealy, M.D. and her medical staff strives to look at the whole person while exploring the effects and relationships among nutrition, psychological and social factors, environmental effects and personal attunement. Out of frustration of trying to find the right products to help her patients she formulated the perfectlyhealthy brand of products. All perfectlyhealthy products are clinically tested. For more information on recommended products, please visit or

Get breaking news alerts on GMOs, fluoride, superfoods, natural cures and more...
Join over four million monthly readers. Email privacy 100% protected. Unsubscribe at any time.

Have comments on this article? Post them here:

comments powered by Disqus

Take Action: Support

Email this article to a friend

Permalink to this article:

Reprinting this article: Non-commercial use OK, cite with clickable link.

Embed article link: (copy HTML code below):
Most Popular
Today | Week | Month | Year

See all Top Headlines...


Now Available at

O3 Essentials OraJuvenate™
A powerful, cleansing dental cream for maximum oral/dental health.
New Cancer Solutions
Over 3 hours of content covering today’s best cancer tests, how to kill cancer cells and the best diets and exercise routines.
Freeze-Dried 100% Organic Whole Corn
Our freeze-drying method preserves taste, texture and nutrients better than any other food preservation method ever invented.
Fenix TK35 Flashlight
Tough, waterproof, extremely bright and it’s touted to throw an 800+ lumen beam more than 1,000 feet into the night.
Inca Treasure Smoothie Pack
This pack of our four most popular superfoods from South America is the perfect combo pack for smoothie lovers.
Pink Himalayan Salt
This salt delivers significant levels of magnesium, zinc and selenium, with trace levels of dozens of other elements.
Pinhole Glasses - Aviator Style
Pinhole glasses are becoming famous for helping people improve their vision without the risks of laser surgery.
Oxy-Rich Facial Serum
O3 Essentials Jojoba Oxy-Rich Facial Serum is cellular nourishment for your skin. Helps smooth fine lines while enhancing tissue elasticity.
Freeze-Dried 100% Blackberry Halves
Our freeze-dried blackberry halves are grown in Serbia under strict organic standards.

Also on NaturalNews:

Health Ranger Videos
Activist music
CounterThink Cartoons
Food documentaries
FREE Special Reports
Colloidal Silver

Advertise with NaturalNews...

Support NaturalNews Sponsors:

Advertise with NaturalNews...

Most Popular Stories

Flu shot kills 19-year-old, but vaccine industry still has total immunity against lawsuits
Here's a nutty fact: Eating more tree nuts lowers the risk of all-cause death by up to 20 percent
Six important facts you're not being told about lost Malaysia Airlines Flight 370
Malaysia Airlines Flight 370 now clearly a government cover-up: All evidence contradicts official story
10 other companies that use the same Subway yoga mat chemical in their buns
BLM fracking racket exposed! Armed siege and cattle theft from Bundy ranch really about fracking leases
High-dose vitamin C injections shown to annihilate cancer
U.S. treating meat with ammonia, bleach and antibiotics to kill the '24-hour sickness'
USDA to allow U.S. to be overrun with contaminated chicken from China
Vaccine fraud exposed: Measles and mumps making a huge comeback because vaccines are designed to fail, say Merck virologists
Battle for humanity nearly lost: global food supply deliberately engineered to end life, not nourish it
Diet soda, aspartame linked to premature deaths in women

25 Amazing Facts About Food

This FREE downloadable report unveils a collection of astonishing and little-known facts about the food we eat very day. Click here to read it now...


Resveratrol and its Effects on Human Health and Longevity - Myth or Miracle.

Unlock the secrets of cellular health with the "miracle" nutrient Resveratrol Click here to read it now...


Nutrition Can Save America

FREE online report shows how we can save America through a nutrition health care revolution. "Eating healthy is patriotic!" Click here to read it now...

The Healing Power of Sunlight and Vitamin D

In this exclusive interview, Dr. Michael Holick reveals fascinating facts on how vitamin D is created and used in the human body to ward off chronic diseases like cancer, osteoporosis, mental disorders and more. Click here to read it now...

Vaccines: Get the Full Story

The International Medical Council on Vaccination has released, exclusively through, a groundbreaking document containing the signatures of physicians, brain surgeons and professors, all of which have signed on to a document stating that vaccines pose a significant risk of harm to the health of children. Click here to read it now...

Health Ranger Storable Organics

GMO-free, chemical-free foods and superfoods for long-term storage and preparedness. See selection at

Recommended Resources On:

Natural News trends
Health Ranger news
Natural News GMOs
Mike Adams tracker
Natural News photos
Natural News Global
Natural News in focus
Natural News connect
Natural News shocking stories
Natural News radar
Health freedom
Dr. Paul Offit

This site is part of the Natural News Network © 2014 All Rights Reserved. Privacy | Terms All content posted on this site is commentary or opinion and is protected under Free Speech. Truth Publishing International, LTD. is not responsible for content written by contributing authors. The information on this site is provided for educational and entertainment purposes only. It is not intended as a substitute for professional advice of any kind. Truth Publishing assumes no responsibility for the use or misuse of this material. Your use of this website indicates your agreement to these terms and those published here. All trademarks, registered trademarks and servicemarks mentioned on this site are the property of their respective owners.

eTrust Pro Certified Android app on Google Play

Sign up for the FREE Natural News Email Newsletter

Receive breaking news on GMOs, vaccines, fluoride, radiation protection, natural cures, food safety alerts and interviews with the world's top experts on natural health and more.

Join over 7 million monthly readers of, the internet's No. 1 natural health news site. (Source:

Your email address *

Please enter the code you see above*

No Thanks

Already have it and love it!

Natural News supports and helps fund these organizations:

* Required. Once you click submit, we will send you an email asking you to confirm your free registration. Your privacy is assured and your information is kept confidential. You may unsubscribe at anytime.