Our whole lives (or at least mine, born in the ’70s) we have been taught to be sparing with our butter, or even to substitute it with something else like lemon juice or soy sauce. But now all of a sudden I am trying out LCHF (Low Carbohydrate High Fat diet) and searching for ways to increase my butter intake. This is a weird turn of events.
Of course it’s easy enough to load butter onto cooked green beans, asparagus, peas, fiddleheads, broccoli and the like. But let’s face it, these vegetables are all a little slippery and just don’t hold a lot of butter.
Unfortunately the things I most strongly associate with butter eating – bread, potatoes and popcorn – are now out of my diet due to their high level of carbohydrates. Technically summer corn on the cob should be out of my diet too, but come on! Summer corn? That’s like the best thing in the world. So I’m still going to enjoy summer corn when the time comes, and I’m going to load it up with grass-fed butter and sea salt.
There have always been a few vegetables where using scant butter seemed to ruin them. In particular, I am talking about boiled artichokes and mushrooms.
When I used to boil artichokes, I would serve them with a sauce of butter cut with lemon juice, and then I would just barely dip each leaf in the sauce. It was an agonizing exercise in restraint. Well now it’s a different story. Now I am really slopping the artichoke leaves around in the butter to intentionally absorb as much as I can. Last night my daughter and I managed to eat 1 TBS melted butter each on our artichokes. Wow, right?
Don’t you find when you cook mushrooms that they get incredibly dry? And that adding water or broth just makes them taste, well, watery? Well literally the only thing that can fix this problem is adding more butter. But until discovering LCHF, I wouldn’t dare. Now I am sautéeing 2 cups of mushrooms (about 5g carbohydrate) with at least 2 TBS grass-fed butter. If the mushrooms get dry, I just ADD MORE BUTTER! This works especially well with morel mushrooms, which are a wonderful treat in spring.
Cauliflower (about 5g carbohydrate per cup) is such a versatile vegetable because it can be roasted whole, it can be boiled, it can be “riced” with a ricer, grater or food processor, or it can be mashed. If you mash it, you can add crazy amounts of butter and also cream cheese, whipping cream or sour cream.
LET’S TALK ABOUT BUTTER SOME MORE
To be clear, I am talking about using grass-fed butter. I don’t really care if it is certified organic, because the process of pasture-raising cattle usually indicates that a different standard of farming is at play. Of course, organic is preferred. However I approve of Kerrygold butter from Ireland, which is not organic – nor is Smjör from Iceland. Incidentally, on the Smjör website they claim that the Icelandic people used to consume about 1700g of butter per person per week – which is about 3 3/4 pounds of butter. Let’s keep breaking that down. That’s just over 2 “sticks” of butter per person EACH DAY, or half a pound.
I don’t think I could stomach it.
2 sticks of butter is equivalent to 16 TBS (that’s 1760 calories and 192g of fat!) . On a good day, I can have 2 TBS in my coffee or other hot beverage, another 2 TBS on 2 cups of vegetables, and then possibly another TBS or so in some grain-free baking or melted into a sauce. And that’s only 6 TBS of butter, still 2 TBS short of a stick! (I don’t think I’ve ever actually been able to eat that much in a day, and incidentally, that’s 660 calories and 72g of fat). There really isn’t a limit to how much butter you can consume for health – it will be how much you can stand. Butter and fat are really going to stimulate your bowels, possibly make you feel nauseous at high levels, and generally take some adjusting to. It is really, really hard to eat “too much” butter accidentally.
If you want to do these same fantastic butter conversions, use this online butter calculator and knock yourself out!
BUT SERIOUSLY, WHY BUTTER?
There are so many fats to choose from if you are attempting LCHF. I think coconut oil or Medium Chain Triglyceride oil would be the most important fat because those oils tend to coax your metabolism into ketosis or fat-burning more than any other fat. However butter is important for so many other reasons.
The best reason to eat grass-fed butter is that it contains the magic trifecta of Vitamins A, D and K2 in perfect harmony. Vitamin K2 is going to help you move calcium from your soft tissues into your bones, and reverse plaque-related heart disease. Vitamin D helps the calcium to take orders from the K2, and Vitamin A again helps with the absorption of calcium. I mean, this trifecta does so much more – protects against osteoporosis, fights tooth decay, helps control cell division and gene expression, nourishes the mucous membranes, protects against cancers – but trying to figure it out in supplement form will always mean that one is out-dosing another. The best way to get your fat-soluble vitamins is from a natural, traditional food like grass-fed butter that contains all three in a golden proportion.
The next best reason is that grass-fed butter is full of Conjugated Linoleic Acid (CLA). We initially get it in breast milk and we make a little bit of CLA in our gut, but the best source is kangaroo meat and pastured animal products like butter. Grass-fed ruminants can have as much as 5 times more CLA in their end products as grain-fed ruminants. CLA is concentrated in the fats of animals, so butter is especially potent. CLA has anti-tumor properties that fight all three stages of cancer – initiation, promotion and progression, in addition to being able to dampen the effects of carcinogens on cell mutations. CLA also boosts your immunity, lowers insulin resistance, builds muscle mass and reduces body fat. I would hate to skip out on butter and miss all that.
Butter is also a great source of antioxidants from Vitamins A and E, and structurally insulating cholesterol which nourishes the brain.
There are a million other reasons. Just google it. If you don’t want to smuggle grass-fed butter over the border into Canada, you can do everybody a favor and buy a share in a small local dairy farm. That way you can access your own grass-fed milk, cream and butter to your heart’s content, and simultaneously support local independent farmers. Go to the website realmilk.com and search around until you find your country and city. I would recommend a small farm with less than 20 Jersey or Guernsey cows because they are more likely to carry the beneficial A2 gene. Avoid Holsteins. Make some phone calls, visit the farm, take responsibility and ownership of your food supply. If you aren’t ready to trust raw milk per se, you can always buy it and boil it yourself.
My point here is not to waste your time with conventional butter and dairy. Not when real food is so close at hand.