Herbed Feta Scramble in Coconut Oil and Butter

So many wonderful fats to eat, it’s hard to get ’em all in. I like to use a combination of virgin coconut oil and organic, grass-fed butter for my scrambles and omelets, about a tablespoon of the first and a teaspoon of the second. Sometimes I pour in some extra-virgin olive oil, too. They all taste so good and are so good for me, I can never figure out how to choose one over the other, so I just put ’em all in the pan.

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Russian sage attracts monarch butterflies.

Need I mention that I don’t use nonstick? With all that oil and butter, why would I need it? Besides, I’d much rather eat fat than plastic. See my Notes on Nonstick in my article on Best Pots and Pans on why cooking with Teflon and other nonstick coatings amounts to introducing plastic in your diet, and other reasons I just can’t stand the stuff.

This morning I walked Ulysses to school and back, then dug up a hole in my newest flower bed and planted the big bundle of Russian sage that a real-foods-friendly parent had dug from her garden and sent to school with her husband for me. After all that walking and digging I was ravenous.

Breakfast: three eggs from Keene Organics, the best eggs you can buy in Madison, I believe. Dark yellow yolks, loaded with flavor, mmm. Plenty of chives, tarragon and thyme gathered from the yard, can’t get any fresher. Tropical Traditions virgin coconut oil, which I recently got for the first time and am happy with. Organic Valley butter, which the website tells me comes from cows grass fed whenever possible, so that’s good enough for me for now. Plenty of feta. A little salt. Cast-iron pan.

A more in-depth description of how to put all this together — really, it’s a blueprint for a perfect scramble made with whatever herbs, cheeses, or ingredients besides eggs you wish to use — is in my Low-Carb & Paleo Breakfast Book, available in a Kindle edition (Today #8 in Breakfast in the Kindle Store!) as well as in PDF format.

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Animal foods provide the kind of vitamin K we need.

I said usually I use about a teaspoon of butter. But this time, I thought about vitamin K2 and put in more like a tablespoon.

You see, I just listened to the Latest in Paleo podcast with guest Richard Nikoley, and he and host Angelo Coppolo talked about vitamin K2. Richard said taking it made his fingernails stronger almost overnight. My husband, Don, has been playing his banjo more, and the clawhammer style he uses is wearing down his fingernails, he told me.

The two of us were spurred to look further in K2. Nikoley has written extensively about it on his Free the Animal blog (I love that name). I read some of Stephan Guyanet’s info on Whole Health Source, also. Seems the good Dr. Weston A. Price found that traditional diets were super-rich in it. It does more than fix fingernails. It is of central importance to human health. If I understand correctly, it helps calcium get to where it’s supposed to be, like in bones and teeth, and not where it’s not supposed to be, like in your arteries. Apparently it’s important for cardiovascular health and can be preventative against leukemia. I’m a home cook, not a nutritionist, so if you’re interested, please follow the links and read more!

Plant foods provide a version that apparently isn’t well assimilated. The version we need is called menatetrenon, or MK-4. Guess what has PLENTY of it?

Butter! Especially grass-fed butter.

Coincidentally, I also just read about how Sarah over at the Healthy Home EconomistĀ  helped her child heal a gaping cavity in a short time with capsules of vitamin-K rich butter oil. (They had a dental visit scheduled to fill it, but it healed before the appointment.) Apparently, Dr. Price did something similar regularly in his dental practice in the 1920s and 1930s.

Guyanet says to take butter oil, which is made by spinning butter in a centrifuge and getting out just the fat of the butter. That’s really expensive, like 60 bucks for a little bottle that you take a teaspoon of each day. Guyanet says it’s more concentrated than just making ghee, which also removes the water and milk solids, but which I (in my lay opinion) think sounds more natural than the violent centrifuge thing. Nikoley says he takes supplements. So we decided to order supplements, eat more butter and make some ghee, while we’re at it.

Eat more butter! Tough advice, but I think I’m up to it.

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