Milk is one of the most wonderful, nutritious foods God has given us. I know I say that all the time. We are continuing to learn the Lord has provided health foods in abundance. Yet, do you know the health benefits of raw milk?

Why raw milk?

I mean, we’ve experienced commercials for decades now about the amazing benefits of milk. Isn’t homogenized, pasteurized milk best for us? It has a longer shelf life, doesn’t have the danger of bacteria, and is fortified with Vitamin D, which we know is the essential vitamin.

Milk is one of those foods that has been altered and changed from its original form to something processed.

For our good, though, right? After all, the intention of the pasteurization process is to improve it. To rid the “harmful bacteria” raw milk contains and make it safer for human consumption.

But is that the true result? Does processed milk have more value than raw milk?

Let’s investigate.

Raw Milk - A Complete Health-Giving Food

Raw milk, whether from a cow or a goat, is one of the most complete health-giving foods on earth. Clean, raw milk from pastured cows (or goats) is a complete and properly-balanced food. It’s a good source for a myriad of nutrients.

You could live on it exclusively if necessary!

How many foods fit into that category?

There are even records of clean, raw milk being used as medicine in the past. 

From the earliest recordings to just after World War II, clean, raw milk nourished and healed countless millions.

Milk straight from the udder definitely belongs in the treasure chest of healthy living.

What makes milk so incredible? Let's look at the ingredients to see what makes it such a power-packed food of great value.

8 Health Benefits of Raw Milk

To be such a power-food, milk must contain a plethora of nutrients essential to the body’s proper functioning. 

As I said above, it has so many different vitamins and minerals, people can live completely on raw milk if they don’t have access to other food.

This is rare and I wouldn’t suggest a milk-only diet, but like with all the other foods God gave us as a gift, it’s perfectly balanced for fueling our bodies for health and wellness.

Now, there’s been a lot in the last couple of decades about whether milk is only for children or if it also provides benefits to adults. There have also been increasing numbers of milk allergies and intolerances.

Of course, these problems are linked to homogenized, pasteurized, processed milk. Is it the same as raw milk? Do people who drink raw milk have the same problems?

No! As with most adulterated foods, when we as humans try to make it better, we tend to strip it of God-given nutrients and benefits and decrease its nutritional value.

Processed milk is nothing more than white water. And worse, it leads moms into thinking they are doing good when they are not.

1. It is high in protein.

Raw cow’s milk has all nine essential amino acids we need. We know amino acids are good, but do you know why? They’re the building blocks for EVERY CELL in your body!

Your DNA can’t perform its functions necessary for life, growth, and survival without amino acids. Amino acids group together to make proteins, which tell your cells what to do. They really are fascinating.

So, amino acids aren’t just the latest, coolest fad in the diet and health industry. They are the miniscule fuel particles God created  to provide your body with everything it needs. 

And raw milk is chock-full of them. Very few foods have the perfect balance of proteins - made up of amino acids - that make it so easy to live and thrive.

2. Raw milk contains lactoferin.

Lacto is a term we’re familiar with. Ferrin, not so much. However, this nutrient has numerous beneficial properties, including:

- Improved absorption and assimilation of iron

- Anti-cancer properties 

- Antimicrobial action against some species of bacteria which contribute to cavities

These are great health benefits, yet they are only found in raw dairy. Unfortunately, studies have shown a significant loss of these important disease fighters when milk is heated in pasteurization.

3. There are carbohydrates in raw milk.

Lactose, or milk sugar, is the primary carbohydrate in cow’s milk. 

People with lactose intolerance - that uncomfortable gut and bowel reaction to off-the-shelf milk, no longer make the enzyme lactase that helps digest milk sugar.

However, raw milk has lactose-digesting bacteria (Lactobacilli). This may allow people who have an intolerance to give it another try.

Also, if people are worried about the sugar in milk, raw milk has the perfect balance to help our bodies digest it better. Remember those proteins? They help reduce spikes in blood sugar.

Now, that doesn’t mean to drink a half gallon at a time, or even every day. 

Remember, no food is to become an idol. God gifted us a variety of food for our benefit and never intended for our eating (or drinking) to get out of balance.

4. Raw milk has beneficial fats.

Approximately ⅔ of the fat in milk is saturated. Saturated fats have gotten a bad rap in the last several decades, but do these fats make milk bad for you?

In fact, saturated fats play a number of key roles in our bodies:

- Construction of cell membranes

- Construction of important hormones - every woman needs these!

- Providing energy storage

- Providing padding for delicate organs - healthy padding not yellow fat.

- Serving as a vehicle for important fat-soluble vitamins - the brain loves a serving fat-soluble vitamins served with a glass of milk.

Saturated fats, or fatty acids, as with most food and some nutrients, are useful and even helpful in the right quantities. Yet, saturated fats create problems when they come from adulterated food or are consumed in great quantities.

The good news is the fats from foods God designed, like raw milk, don’t cause heart disease or contribute to it when they’re consumed in balance.

Remember the 3 Principles of Healthy Living!

5. There is an abundance of vitamins in raw milk.

Volumes have been written about the 2 groups of vitamins: water-soluble and fat-soluble.

All of them are essential to healthy living and have their own purposes.

Whole raw milk has them all.

Yes, you read that correctly. Every single vitamin God required our bodies to need for vibrant, abundant living is found in raw milk.

Are you starting to see why raw milk is such a complete food and consuming raw milk is such a good idea?

6. Raw milk has a lot of minerals.

Raw milk also contains a broad selection of completely available minerals ranging from the familiar calcium and phosphorus down to trace elements (some of which the function of is still unclear to us).

Calcium is the big one we hear a lot about in relation to milk. That’s because this mineral has a host of benefits all on its own.

- Reduction in cancers, particularly of the colon

- Higher bone mineral density in people of every age

- Lower risk of osteoporosis and fractures in older adults

- Lowered risk of kidney stones

 - Formation of strong teeth

- Reduction of cavities

This is just a sampling of calcium’s benefits! And we haven’t touched on the other nutrients and benefits we know about. 

An interesting feature of minerals as nutrients is the delicate balance they require with other minerals to function properly.

For instance, calcium needs a proper ratio of two other macronutrients (phosphorus and magnesium) to be properly utilized in our bodies.

Guess what!

By design, all of the minerals in raw milk from grass-fed cows are in proper balance to one another, helping our bodies to use them optimally.

I also bet, knowing God’s character and perfect provision, those trace elements we know little about also have some necessary or beneficial purposes.

7. Raw milk is rich in enzymes.

Raw milk has 60+ (known) fully intact and functional enzymes that perform an amazing array of tasks in the body, each essential in facilitating one key reaction or another.

The most significant health benefit derived from food enzymes is the burden they take off our bodies.

When we eat food that contains enzymes devoted to its own digestion, our pancreas doesn’t have to work so hard. 

The enzymes in raw milk break down starch, lactose, fat, and phosphate compounds, in that order, making milk more digestible and freeing up key minerals.

Other enzymes help protect milk from unwanted bacterial infection.

God’s creation is amazing.

8. Get choline from raw milk.

Choline isn’t a vitamin or mineral, but a nutrient that our bodies need to function at its best.

A recent quote from a registered dietitian nutritionist gives even more evidence for the immense value raw milk contains:

“Raw Milk is also a rich source of choline; an important nutrient found to support sleep, muscle movement, learning and memory. Choline helps to maintain the structure of cellular membranes, aids in the transmission of nerve impulses, assists in the absorption of fat and can lessen chronic inflammation.” M. Ware, RDN

“Osteoarthritis of the knee currently has no cure, but researchers say drinking raw milk every day has been linked to reduced progression of the disease.” M. Ware, RDN

Watch this video to learn more about the reasons to drink raw milk today and everyday!

Is Raw Milk Safe? Pasteurization, Homogenization, and Raw Milk Safety

Louis Pasteur. We learn about him in science class and about his amazing discovery which allowed milk to be processed so that it lasts longer. This helped more people access milk who lived far away from farms, making milk access very limited.

The goal was a good one. The results, however, are in question.

During pasteurization, milk is exposed to high temperatures, being heated to 161 degrees for 15 seconds. Doesn’t sound like much, but it has several consequences.

There’s no debate about the effectiveness of pasteurization for killing unwanted bacteria, which is destroyed by pasteurization.

There’s also no doubt that this process gives dairy products longer shelf lives.

However, it also kills desired bacteria found in fresh milk, lowering the value of what we now know are beneficial to our gut and overall health. 

In addition, the process denatures milk enzymes and changes its protein structure, which makes it difficult for our bodies to assimilate and digest.

What is Homogenization?

Homogenization breaks up the larger butterfat globules in milk into very tiny globules, which suspends them evenly in the milk.

This is why processed milk doesn’t have cream on top, while raw milk does.

The benefit of homogenization is similar to that of pasteurization: a longer shelf life. It also reduces the need for milk to be stirred or shaken to redistribute the fat before consuming.

Many people have studied the link between homogenized milk and heart disease, as the two coincided in timing (a rise in heart disease, that is). The results are inconclusive, with evidence falling on both sides of the issue.

However, it’s noteworthy that nutrition in our food plummeted as we scientifically altered and modified it from its natural state.

Raw Milk Safety

There are countless reasons to look into this nutrient dense food, but there are also reasons to be cautious.

In America, there are approximately 20 states that allow the sale of raw, farm-raised milk. In many other states, the law grants people the right to purchase a share of a cow they can receive the milk from.

This website gives a thorough overview of the different laws concerning raw milk state-to-state.

I love healthy living. This information, like all that I share, is meant to help others see how intricately God designed foods given to us for our health.

I can’t tell you if or where or how to obtain raw milk, only that if it’s available to you, God created it as a wonderful, amazing, power-food.

Only you can make the risk-benefit calculation between consuming raw, clean milk and homogenized, pasteurized milk and apply that decision to your life within the boundaries of the law where you live.

Reap the Amazing Health Benefits of Raw Milk Today!

Hopefully you’ve seen now the plethora of benefits of raw milk.

God created incredible foods like this because He loves you! He desires health and vibrancy and abundant living for you. A big part of that is how we take care of and treat our bodies.

God-designed milk brings health.

The benefits range from better digestion to equipping our bodies to more efficiently battle cancer to strong bones.

Have you tried raw milk? If you don’t have access to it, organic is the next best choice. Rice milk and almond milk are also great substitutions for recipes and drinking, especially if you have family members with a dairy allergy.

I’d love to hear your experience with raw milk, visiting a dairy farm, and even making your own butter. It’s simpler than you think.

When it’s cold outside, our immune systems need an even greater boost by two things specifically: Vitamin C and sunshine. I can’t control the sunshine (however, I do have great recommendations for Vitamin D supplements), but I can help with hooking you up with Vitamin C and the best immune boosting foods available in the grocery store. You may even want to make my Immune Boosting Citrus Salad with Honey Dressing!

I can’t wait to share the wide variety of citrus fruits that help:

- Prevent cancer

- Prevent kidney stones

- Improve heart health, reducing the risk of heart disease

- Improve skin beauty

As with all God-given foods (foods He’s called good for us to eat), citrus fruits are packed with loads of nutrition.

God gave us a variety of foods that can be found in all shapes, sizes, colors, textures, and flavors. He created food so that we could not only sustain our lives with it, but also thrive and enjoy the eating of it.

Everything we need for healthy, vibrant, abundant living has been given to us, often in the form of food.

Today, it’s all about citrus. Even among a single fruit, we find God’s creativity in a variety of colors, shapes, and sizes. (Think about all the types of oranges or plums or grapes.)

Let’s talk about which of these fruits are the healthiest and why we need these in our diet every single day.

Health Benefits of Citrus Fruits

You’ve heard it said an apple a day keeps the doctor away, but an orange - and all the citrus fruits - do the same.

Maybe you know fruit, even citrus fruits, are good for you, but perhaps not exactly why. What makes these fruits so special?

Let’s look at them individually to find out.

Oranges

Oranges are high in fiber, which you know is #1 on my list of important nutrients. They also have a little bit of protein and potassium, which has been proven to prevent strokes by 49%.

For those who suffer with kidney stones, oranges are the perfect addition to your diet, as they help prevent them.

Remember we talked about variety within species of food? With oranges, you’ll find that some are more red than others. Don’t shy away from them. Color in fruits and vegetables are often due to the nutrients within.

The redder oranges (and often other foods) are higher in carotenoids.

What are carotenoids? They’re phytonutrients that give red, orange, and yellow fruits their vibrant colors and provide us with antioxidants - those great things that help us fight cancer, boost our immune system, and have anti-inflammatory properties.

They also help protect our eyes and vision.

The more carotenoids, the better. Bring on the blood oranges!

And don’t leave the orange section without grabbing some mandarins. These little oranges help lower insulin and include plenty of carotenoids.

In one study, people suffering from Hepatitis C were served manderin juice. The results showed the juice helped prevent liver cancer.

Mandarins are also powerful weapons against breast cancer.

Then there’s Vitamin C. Do you know all Vitamin C does for your body? It:

- Prevents high blood pressure

- Protects the heart

- Reduces inflammation

- Fights bacterial infections

- Protects against viral infection

- Aids absorption of iron

- And so much more!

Vitamin C - An Essential Nutrient Found in Abundance in Citrus Fruits

Vitamin C is essential. Years ago, doctors noticed problems with people on ships and with little access to a variety of foods. What they discovered was a host of health problems caused by lack of proper nutrients.

While they didn’t know the details, they found that adding citrus fruits to people’s diets brought back their health. The proof (or cure) wasn’t in the pudding, but in the oranges.

Scurvy, a disease causing the variety of problems doctors observed, is caused by lack of Vitamin C. We rarely see this today, but it’s a good reminder that Vitamin C is essential.

But more than just getting enough not to have negative health consequences, - in addition to preventing scurvy, research has also shown a link with reduction of experiencing the common cold - we want to experience benefits from the great positive health results of getting plenty of Vitamin C.

Lemons and Limes

Lemons and limes also have a host of vitamins and minerals, including those mentioned above. However, in addition, they have an antioxidant called limonene, which reduces cancer risk.

For women going through breast cancer treatment, it’s been shown that lemons and limes help improve the efficiency of chemo.

If you have to go through it, make it work and work well.

Limes also have pectin, a soluble fiber that helps protect your colon. 

It also helps stabilize blood sugar.

I get this question all the time: are the foods I recommend OK for a pre-diabetic?

YES!

This is exactly what you need to eat. God’s foods are wonderful gifts and He’s balanced them with all the right nutrients to help our bodies utilize them well.

That’s why fruits don’t just have sugar, but are loaded with vitamins, minerals, fiber, and even sometimes some protein.

Balanced glucose is prevention for everyone - even diabetes.

Grapefruits

Did you know grapefruits have 193% of the daily recommended value of Vitamin C. That’s a rich fruit! (Remember all those amazing benefits of Vitamin C listed above?)

But don’t think that’s too much!

God included all the other nutrients - such as bioflavonoids - which help your body metabolize the Vitamin C.

Also, it’s very difficult to get too much Vitamin C. Since it’s a water-soluble vitamin, your body will flush out what it doesn’t need or can’t use (often taking harmful bacteria with it). 

There have been examples of people taking tens of thousands of milligrams of Vitamin C a day. I don’t recommend that, but share it as evidence that Vitamin C is good for the body, often in higher doses than the recommended daily allowance.

An excess of Vitamin C can cause some stomach discomfort, including diarrhea, but I’ll share what a friend told me her physician assistant father advised her: Take as much as you can without negative bowel affect. Your body will tell you when you’ve exceeded its capacity.

In addition to a basketful of Vitamin C, grapefruit also has lots of B vitamins and magnesium - two other important and essential nutrients for healthy, vibrant living.

Watch this video where I talk more about these immune boosting foods you should eat today.

Additional Benefits of Citrus Fruits - Immune Boosting Foods

Have I given you enough reasons to stock up on citrus fruits? I hope so. But just in case, let me add one more.

They help you lose weight.

If we all ate the recommended 2-3 servings of fruit a day, we’d be adding high-value foods to our bodies which are loaded with nutrients, not the least of which is fiber.

Fiber is the key to balancing the body’s reaction to the natural sugars in fruit, weight loss, and overall health.

Eating a sliced orange or spooning out the sections of grapefruit are great ways to enjoy these fruits. Squeezing a lemon or lime over some baked fish or into our water are also excellent options.

Here I share how to make your own flavorful infused waters using these citrus fruits plus other fruits and vegetables.

Boost Your Immune System Today & Everyday

When you add these citrus fruits to your daily diet, you’re adding Vitamin C and a host of other nutrients.

Especially in the winter, you’re helping boost the immune system and keep it strong for whatever comes along. 

Instead of hiding from germs, which actually dampens our immune system, we should work diligently at boosting it with citrus fruits and other God-given foods that lead to abundant living.

Make citrus fruits a part of your every day and experience their wonderful flavors and benefits.

But most of all, remember God’s recipe for excellent health starts with the #1 ingredient: God’s love for you.

He loves you with an everlasting, steadfast, perfect love.

That is also the perfect ingredient to ingest every day!

The aroma of fresh out of the oven fresh-baked bread is truly mouth watering. Can you smell it? 

Nothing compares to the satisfying taste and health-promoting abilities of fresh whole wheat bread. And yes, bread is health-promoting!

In our health journey, we want to eat good foods that are good for us. Bread - living bread - is good.  To help you make the best perfect bread, below are 12 tips to make great every time.

Bread is in the Bible almost from the very beginning. God gifted Adam and Eve with an abundance of life-giving, palate-pleasing foods, and wheat was on the list. 

He created a multitude of seed-bearing plants:

And God said, “Let the earth sprout vegetation, plants yielding seed, and fruit trees bearing fruit in which is their seed, each according to its kind, on the earth.” And it was so. The earth brought forth vegetation, plants yielding seed according to their own kinds, and trees bearing fruit in which is their seed, each according to its kind. And God saw that it was good. Genesis 1:11-12

Then He gave the plants to Adam and Eve as a gift:

And God said, “Behold, I have given you every plant yielding seed that is on the face of all the earth, and every tree with seed in its fruit. You shall have them for food. Genesis 1:29

Seed-bearing includes wheat!

In Genesis 3:19, the Lord says specifically mentions bread:

Since bread is a gift, we shouldn't shy away from making it a part of a healthy diet. Instead, we should aim to include fresh, whole, life-giving bread in our array of meal options.

The best way to do that is to make our own bread at home. Don't forget to download my Honey Whole Wheat Bread recipe!

How to Make Bread At Home

Wheat and all varieties of whole grains are gifts from the Lord!

Unfortunately, like many other modern day foods, it has been corrupted. Instead of fresh, live bread, most people in developed countries feast on dead, processed, bleached bread.

Wheat contains a load of nutrients, but because of the processing it goes through to become white flour or bread on the grocery store shelves, these nutrients are stripped and missing in the final product. 

The “enriched” bread available in the store has been infused with replacement nutrients, but they’re neither as abundant nor as beneficial as God-given vitamins and minerals.

In addition to being stripped of 26 nutrients (with only 5 of them being replaced), white flour has also been robbed of its color, taste, and alluring aroma. 

On the contrary, freshly milled whole grain flours contain a plethora of nutrients and natural oils still intact. 

This is why I highly recommend that you making flour at home by mill your own grain! Here's a video where I talk about the different grain mills out there and what the best one is:

Or if you prefer reading, this list of the top grain mills (including my favorites) breaks down sizing, efficiency, prices, and more.

But to return to my point:

We can conclude that wheat, along with the various varieties, and bread are good for you!

Now, we don’t want to eat half a loaf with every meal. Any food in excess becomes a detriment to our health instead of a benefit. 

However, when we invest in our health by switching from dead bread to live bread, our bodies - and taste buds - will thank us.

If you’re new to baking homemade bread, or just want some tips to perfect it, you’re in the right place. Here are my top 12 tips to make perfect bread every time.

(Don’t forget, though, the first secret successful baking and cooking is to double check the recipe and ingredients before you begin!)

How to Make Homemade Bread Perfectly Every Time

Are you ready to learn how to make bread? 

Here are 12 tips on how to make the healthiest, yummiest bread for you and your family:

1. Use instant yeast.

You can use instant yeast or professional active dry yeast such as SAF. This may be added with dry ingredients and does not need to be dissolved in warm water. 

2. Store yeast in an airtight container.

Also, don't forget to refrigerate or freeze to maintain freshness.The freshness and quality of yeast will impact how much your dough rises. Check expiration dates and keep your yeast in a cool place.

3. Measure oil and honey together.

When a recipe calls for oil and honey, pour the oil in a measuring cup first, then the honey. Make sure your measuring cup is big enough to fit them both. This allows honey to slide out more easily.

4. Pay attention to kneading time.

It’s always best to stop kneading early, rather than to over knead. Typical kneading time for whole wheat bread is 6-8 minutes, using the dough hook and speed 2 on the Bosch stand mixer. Start counting kneading time as soon as you have added the last of the flour.

5. Test the dough after kneading.

When dough is kneaded properly, you should be able to slowly stretch a small piece into a thin windowpane, thin enough to see light through. If it tears, it requires a bit more kneading.

6. Test the rising of the dough.

How will you know if your bread dough has proofed enough and is ready to bake? It should double in size. (And most recipes include an estimated time for rising.) 

But what if you’re not a great eye-baller?

To test if the dough has risen to double in size, press a finger lightly and quickly into the dough. If indentation springs back, let the dough rise a bit longer. If indentation remains or comes back slowly, the dough has risen enough.

7. Less is more (when mixing).

Don’t over mix batters for cakes, muffins, or cookies. It causes gluten development and can make baked goods tough. What you want is to mix your ingredients until they’re just combined thoroughly. 

Remember that mixing your wet and dry ingredients separately helps reduce mixing time of your batter once it’s together.

8. Equipment matters.

Using a food thermometer is extremely helpful in determining when the bread is done. A loaf of whole wheat bread is done at 190°.

9. Take note of breaks.

If your bread loaf cracks on the sides, the dough hasn’t risen long enough or too much dough has been put in the pan. Take note of what goes right and what goes wrong in order to adjust next time.

10. Fruity bread tip!

When using cranberries or raisins in baking, soften them by placing them in a small bowl and covering with warm juice or water to plump. Soak for 10-15 minutes. Using water can cause the sweetness to be removed. Juice helps the berries to maintain their sweet flavor.

11. The perfect sweet bread.

When baking sweet breads, braided, or filled breads, check the loaf 5-10 minutes before the baking time is complete. If the top is browning early, tent the top with foil the last to avoid over browning during those last few crucial minutes of bake time.

12. The perfect slice.

For slicing cinnamon rolls or pizza rolls, use dental floss to cut dough. I was amazed how this sliced the perfect roll!

Make Bread at Home and Bless Your Family!

Homemade (and especially home-milled) bread is delicious and nutritious. Making bread at home is a gift for the whole family.

Remember those nutrients we mentioned before? They include:
- B-1
- B-2
- B-3
- B-6
- Folic acid
- Vitamin E
- Manganese
- Zinc
-  Iron
- Calcium
- Magnesium
- Fiber
... And so many more!
The majority of these vitamins and minerals are stripped in the refining process, but whole wheat flour (and other grains as well) are chock full of healthy, beneficial, life-sustaining nutrients.

However, bread baking is part science, part art, and part trial and error. There may be times your bread doesn’t rise, over cooks, or misses in some other way.

Don’t give up!

Follow these tips for baking bread and you won’t be disappointed.
Familiarize yourself with your oven and cooking environment. Yeast doughs respond differently in a smaller, closed kitchen that holds warmth longer versus a larger, more open kitchen that may be cooler.

Practice.
Practice.
And practice more.

The more you bake bread at home, the more you’ll perfect it.
What’s your favorite homemade bread?
What are your favorite bread recipes?
I’d love to know and hear how making your own bread at home has blessed you and your family.