Lard: The Old-Fashioned Fat Making a Modern Comeback

For generations, lard was a staple in home kitchens. Grandmothers used it to make the flakiest pie crusts, the crispiest fried chicken, and the most tender tamales. Then, somewhere along the way, lard developed a reputation as one of the “unhealthy” fats—pushed aside in favor of margarine and vegetable shortening.

But today, cooks and nutrition experts alike are giving lard a second look. And as it turns out, this traditional fat is far more interesting—and far less scary—than its reputation suggests.

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What Exactly Is Lard?

If you’ve ever saved bacon grease in a jar, you’ve already worked with lard.

Lard is simply rendered pork fat that’s been gently melted, strained, and cooled into a smooth, white fat. It has:

• A high smoke point (great for frying)

• A clean, subtle flavor

• A silky texture that creates unbelievably flaky baked goods

In Latin American cuisine, lard is essential for tamales, refried beans, and empanadas. In Southern cooking, it’s the secret behind buttery biscuits and perfect pie crusts.

And yes—some people even spread it on toast (it’s more common than you might think!).

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Is Lard Healthy or Unhealthy?

Lard is pure fat—but that isn’t automatically a bad thing. Your body needs fat for:

• Energy

• Hormone production

• Brain health

• Absorbing vitamins A, D, E, and K

• Slowing digestion to prevent blood sugar crashes

The real story lies in the types of fat it contains.

Here’s the breakdown for 1 tablespoon of lard:

• 5 g saturated fat

• 5.8 g monounsaturated fat

• 1.4 g polyunsaturated fat

Compare that to butter:

• 7.2 g saturated fat

• 3 g monounsaturated fat

• 0.4 g polyunsaturated fat

Surprise: Lard has less saturated fat than butter and more heart-healthy monounsaturated fat.

It also contains naturally occurring vitamin D, something hard to find in foods.

So...is lard healthy?

It depends on what you’re comparing it to.

• Healthier than: vegetable shortening, margarine, and many processed solid fats

• Similar to: some animal fats

• Not as healthy as: olive oil or avocado oil

The key is moderation and context—no single fat will make or break your diet.

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Why Lard Fell Out of Favor

In the mid-20th century, saturated fat became public enemy #1, and lard took the hit. But the “healthier” replacements—especially partially hydrogenated oils—turned out to be loaded with trans fats, which are significantly more harmful.

Ironically, in trying to avoid lard, many people ended up using far less healthy alternatives.

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Fresh vs. Shelf-Stable Lard: What’s the Difference?

Not all lard is created equal.

1. Fresh or refrigerated lard

• Made from pure rendered pork fat

• No added hydrogenated oils

• Best texture and flavor

• No artificial trans fats

2. Shelf-stable lard

• Often has hydrogenated fat added for stability

• May contain small amounts of trans fats

• Lasts longer but is less nutritious

Verdict: Choose fresh lard whenever possible.
Look for it at Hispanic markets, butcher shops, or the refrigerated section of your grocery store.

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When Lard Is the Better Choice

There are some dishes where olive oil simply won’t cut it. Lard excels when you need:

• Flaky pastries (pies, biscuits)

• Moist tamales

• Crispy fried foods

• Authentic Latin dishes

• A clean, neutral flavor

And in many cases, choosing lard is healthier than opting for vegetable shortening, which is highly processed and may contain trans fats.

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Can You Render Your Own Lard?

Absolutely! If you buy pork back fat from a butcher, you can make your own clean, additive-free lard at home:

1. Chop fat into small pieces

2. Heat gently in a pot until it melts

3. Strain through cheesecloth

4. Cool until solid and creamy

Homemade lard stays fresh in the refrigerator for months or frozen for a year.

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So, Should You Use Lard?

Like most traditional foods, lard is neither a miracle ingredient nor a villain. It’s:

• A natural fat

• A source of vitamin D

• A mix of saturated and unsaturated fats

• Lower in saturated fat than butter

• Healthier than shortening

• Perfect for certain culinary techniques

In moderation—and within a balanced diet—lard absolutely has a place in the modern kitchen.

Key Takeaways

Lard

• Less saturated fat than butter

• No trans fats when fresh

• Natural source of vitamin D

• Great for flaky pastries and high-heat cooking

• Should still be used in moderation

Butter

• Highest in saturated fat and cholesterol

• Distinct flavor for baking

• Not ideal for high-heat frying

Olive Oil

• Highest in heart-healthy monounsaturated fat

• Best overall choice for everyday cooking

• Not suitable for recipes needing solid fat texture (pie crusts, tamales)

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Bottom Line

Lard is a misunderstood ingredient with deep cultural roots and culinary value. It’s an excellent choice for specific recipes and often a more natural, less processed alternative to commercial shortenings. Used wisely, it can be part of a healthy, delicious cooking routine.

References.

• U.S. Department of Agriculture (USDA), FoodData Central. Nutrient profile for lard, butter, and olive oil. https://fdc.nal.usda.gov

• American Heart Association. Dietary Fats and Cardiovascular Disease Guidance.

• Harvard T.H. Chan School of Public Health. The Truth About Fats: Saturated, Unsaturated, and Trans Fats. https://www.hsph.harvard.edu

• U.S. Food and Drug Administration (FDA). Trans Fat Regulations and Food Labeling Requirements.

• American Culinary Federation. Traditional Applications of Lard in Regional and Cultural Cuisine.

• Academy of Nutrition and Dietetics. Evidence Analysis Library: Dietary Fats and Health Outcomes.

My Sunflower's Journey

My First Sunflower

This year, my garden witnessed a little miracle—my very first sunflower bloomed. 

For years, I had tried and failed to grow sunflowers. Each season brought hope, effort, and no sunflower -  but I never gave up. My persistence was rewarded this year with a flower that feels nothing short of magical.

The sunflower stands tall and proud in my garden, its delicate yellow petals radiating against the sun. At its center lies the intricate disc florets—a stunning spiral of tiny flowers holding male and female reproductive organs. These florets will mature into seeds and fruit, completing the sunflower’s life cycle.

One of the most captivating moments was watching the bees dance around the sunflower, drawn to its abundant pollen and nectar. These hardworking pollinators are vital in transferring pollen from one flower to another to ensure the sunflower produces seeds. The synergy between the sunflower and the bees is a beautiful reminder of nature’s interconnectedness and harmony.

This sunflower is more than just a plant; it symbolizes resilience and hope. It taught me that the most extraordinary beauty sometimes comes from the patience to keep trying, even when success feels out of reach.

Every time I look at its vibrant petals and elegant grace, I’m reminded of the magic that perseverance can bring. 

If you’ve ever doubted your ability to grow or achieve something, let this sunflower be your reminder: don’t give up. The bloom is worth the wait.

National Handwashing Awareness Month Resources

A Guide to Handwashing

Will Sawyer, MD, is a Family Physician and the creator of the Henry the Hand Foundation and Henry the Hand Champion Handwasher.

Goal: To improve health by making us more aware of our hands' role in spreading disease.

Mission: To propagate Henry the Hand's 4 Principles of Hand Awareness throughout the United States and the world!
1. WASH your hands when they are dirty and BEFORE eating.
2. DO NOT cough into your hands.
3. DO NOT sneeze into your hands.
4. Above all, DO NOT put your fingers into your eyes, nose, or mouth!

Henry the Hand Champion
Handwashing School Visit

Dr. Will has created a wonderful website for children and educators. The site contains posters, coloring books, school programs, tips on Food Safety, and a lot more. Visit Henry the Handwashing Champion.

Why Handwashing with Soap?

Handwashing with soap is the most effective and inexpensive way to prevent diarrheal and acute respiratory infections, which take the lives of millions of children in developing countries every year. Together, they are responsible for the majority of all child deaths. Yet, despite its lifesaving potential, handwashing with soap is seldom practiced and difficult to promote.

Turning handwashing with soap before eating and after using the toilet into a habit could save more lives than any single vaccine or medical intervention, cutting deaths from diarrhea by almost half and deaths from acute respiratory infections by one-quarter. A vast change in handwashing behavior is critical to meeting the Millennium Development Goal of reducing deaths among children under five by two-thirds by 2015.

Global Handwashing Day focuses on children because they suffer the most from diarrheal and respiratory diseases and deaths. Still, research shows that children can also be powerful agents for changing behaviors like handwashing with soap in their communities.

When should you wash your hands?
·         Before, during, and after preparing food
·         Before eating food
·         Before and after caring for someone who is sick
·         Before and after treating a cut or wound
·         After using the toilet
·         After changing diapers or cleaning up a child who has               used the toilet
·         After blowing your nose, coughing, or sneezing
·         After touching an animal or animal waste
·         After touching garbage

It's In Your Hands

Resources and References

1. CDC, Centers for Disease Control and Prevention, Handwashing: Clean Hands Save Lives

2. Global Handwashing Day

3. Partnership for Food Safety Education, Fight BAC!

4. The Scrub Club is a fun, interactive, and educational Website that teaches children how to wash their hands properly. The site contains interactive games, academic music, downloadable activities for kids, educational materials for teachers, and program information for parents.

5. Healthy Schools, Healthy People is a joint initiative between the American Cleaning Institute (ACI) and the Centers for Disease Control and Prevention (CDC) dedicated to supporting school systems nationwide with tools to help reinforce hand hygiene and cleaning practices to prevent the spread of infectious disease and reduce related absenteeism.

   

updated 12/9/2024

December 6, National Gazpacho Day Gazpacho with Feta Cheese and Tabouli Salad

Gazpacho with Feta Cheese and Tabouli Salad

Serves 8

Ingredients 
2-1/2 cups peeled and diced (1/4 inch) hothouse cucumber 
2-1/2 cups diced red and green bell pepper 
2-1/2 cups diced ripe tomato 
1/2 cup diced red and white onion 
2 cups tomato juice, low sodium 
1/4 cup red-wine vinegar 
2 Tbsp extra-virgin olive oil 
1 dash Tabasco sauce
Garnish
4 Tbsp Feta Cheese
1/2 cup Tabouli Salad
 
Directions 
1. Place all of the vegetables in a large bowl. Add the tomato juice, vinegar, oil, and Tabasco. Toss.
2. Transfer half of the mixture to a blender or food processor and pulse on and off until coarsely puree. 

3. Return puree mixture to the bowl and stir to combine. Refrigerate for 5 to 6 hours before serving.
4. Combine Feta cheese and Tabouli Salad.
5. Top Gazpacho with 1-1/2 Tablespoon of Feta Cheese and Tabouli Salad

Nutrition Information

Ensure accurate nutritional analysis for your recipes utilizing an extensive research database and over 25 years experience. A great service for the Recipe Blogger, Media, Cookbook Publishers, Writers, Chefs, and Recipe Websites. Your readers will benefit from the Nutrition information and a Registered Dietitian. Contact: Dietitians-Online.com; Sandra Frank, Ed.D, RDN, LN at recipenews@gmail.com

December 7, National Cotton Candy Day - The Secrets of Sugar

Cotton candy (also known as candy floss) is spun sugar. A typical serving on a stick is approximately 1 ounce (30 grams). Cotton candy contains sugar and often food coloring. This type of food is known as concentrated sweet or empty calories. One serving is equivalent to about 13 sugar cubes.

Nutrition Information

An educated consumer has the ability to make
wise food choices.

                 The Secrets of Sugar

World Pear Day

Pears are nutrient-dense and an excellent source of fiber. One medium pear provides 4 grams of fiber and can help you feel satisfied longer between meals and snacks. 

According to the Dietary Guidelines for Americans, the average American adult should consume approximately 2 cups of fruit per day. One medium-sized pear is about one cup, so you’re halfway there with just one pear! Pear Bureau Northwest

Recipe: Ginger Roasted Beets, Sweet Potatoes and Pears
A perfect way to celebrate the bounty of fall and winter produce. @USAPears Recipe development and photography by Alexandra Aldeborgh (@daisybeet).

The Many Ways to Enjoy Pears

1. Grilled Cheese and Pear. Add thinly sliced pears to a grilled cheese sandwich or your favorite panini.
2. Chutney & Salsa. Pears can be a perfect partner for savory dishes. Create a refreshing salsa with diced pears, red onion, jalapeño, cilantro, and lime juice. Serve with grilled chicken or fish.
3. Pear Salads. Combine sliced pears with mixed greens, candied nuts, and crumbled feta or blue cheese. Drizzle with a light vinaigrette.
4. Bake pears with a sprinkle of cinnamon and a touch of honey.
5. Preserve. Try your hand at canning pears. They’ll be waiting for you in your pantry anytime!
6. Pears Instead of Apples. For a change in flavor, use pears in any way you would usually use apples.
7. The Perfect Snack. Have a delicious fresh pear as a sweet, juicy snack.
8. Sweet Soup. Ever tried pears in soup? Magnifique!
9. Pear Cobbler. Substitute pears for apples in your favorite low-fat cobbler recipe.
10. Poach Your Pears. Ever tried it? They’re delicious! Poach pears in red wine or sweet syrup with spices like cinnamon and cloves for an elegant dessert. Serve poached pears with a drizzle of chocolate sauce or a scoop of vanilla ice cream.
11. Grill pear halves for a caramelized flavor. Drizzle with balsamic reduction or honey for added richness. Serve grilled pears with a sprinkle of goat cheese for a delightful appetizer.
12. Pear Smoothie. Blend ripe pears into a smoothie with yogurt, spinach, and honey for a nutritious breakfast or snack.
13. Pear and Gorgonzola Pizza. Top pizza dough with sliced pears, Gorgonzola cheese, and a balsamic glaze for a unique and tasty pizza.
14. Pear and Ginger Tea. Infuse your favorite tea with slices of fresh pear and a hint of ginger for a soothing beverage.
15. Pear and Walnut Oatmeal: For a hearty and flavorful breakfast, add diced pears and chopped walnuts to your morning oatmeal.

Recipes
1. Pear Snacking, USA Pears

International Volunteer Day

No one is useless in this world who lightens the burdens of another. – Charles Dickens

International Volunteer Day 

Today, we celebrate International Volunteer Day for millions of volunteers worldwide to recognize and support the spirit of volunteerism and help create a better future for all – people and the planet.

This year, the campaign recognized the power of collective action: if everyone did. If everyone volunteered, the world would be a better place. Imagine more than eight billion of us volunteering. Limitless possibilities for sustainable development – food and education for everyone, a clean environment and good health, inclusive and peaceful societies, and more.

UN is highlighting the below critical messages about the power of volunteerism in line with the campaign theme:

• Volunteerism is universal and strengthens civic engagement, social inclusion, solidarity, and ownership.
  
  
• A top priority for the United Nations is avoiding climate disasters and reducing global warming. Volunteering makes these goals for tomorrow’s generations more likely to be achieved.
  
  
• Volunteers promote people’s engagement and civic participation, which is key to achieving the Sustainable Development Goals (SDGs).

People across the world, UN Agencies and their partners, Member States, and governments across the world have begun IVD celebrations. They are recognizing the contributions and efforts of volunteers and encouraging the spirit of volunteerism through events, activities, conferences, discussions, and volunteer awards.

Volunteer to Fight Hunger  

Resources to Fight Hunger

Feeding America

UNICEF

Meal on Wheels

No KID Hungry

AARP

World Food Program USA

Zero Hunger

Lutheran World Relief

World Central Kitchen

Action Against Hunger

City Harvest

updated 12/04/2025

World Soil Day: The Miracle of Soil

World Soil Day: 

Soil and water provide the foundation for food production, ecosystems, and human well-being. Recognizing their invaluable roles, we can proactively safeguard these resources for future generations.

Soil and Soul

The Miracle of Soil and Water

The Miracle of Soil

1. Soil is the backbone of our food security. Farmers couldn’t provide us with feed, fiber, food, and fuel without healthy soils.

2. Just like a foundation for a home is critical, healthy soils act as a foundation for plants by supporting plant roots and keeping plants upright for growth.

3. Soils act as a pantry for plants, storing and cycling essential nutrients and minerals that plants need to grow.

4. Soils store water for plants. In fact, according to the USDA, “every 1% increase in organic matter results in as much as 25,000 gallons of available soil water per acre.” That’s a lot of water!

5. Soils maintain adequate plant aeration, providing oxygen for microbes, insects, and plant roots.

6. Soils are habitats for beneficial soil microbes; these organisms are nature’s hidden helpers. They form synergistic relationships with plants to protect them from stress and provide them with nutrients, among other tasks. The USDA states, “One teaspoon of healthy soil contains 100 million-to-1 billion individual bacteria alone.”

7. Soils are homes for many other organisms, like insects that lay and hatch eggs in the soil.

8. Soils filter surface water of dust, chemicals, and other contaminants. This is why underground water is one of the cleanest sources of water. In fact, according to Soils.Org, “through natural processes, such as soil absorption, chemical filtration, and nutrient cycle, the Catskill Watershed provides New York City with clean water for $1-to1.5 billion, much less than the $6-to-8 billion one-time costs of constructing a water filtration plant.”

9. Healthy soils help protect the plant from climate change. Columbia University’s Earth Institute says, “Soils remove about 25 percent of the world’s fossil fuel emissions yearly.

10. Healthy soils give farmers better crop yields and protect plants from stress.

11. Regarding human health, almost all of the antibiotics we take to help fight infection were obtained by soil microbes.

12. Healthy soils protect the land from erosion. 

13. Soil is a nonrenewable natural resource. According to the Food and Agriculture Organization (FAO), forming a centimeter of soil can take hundreds to thousands of years. But that single centimeter of soil can be lost in a year due to erosion.

14. 11% of the total U.S. employment works in the agricultural and food sectors - that’s 2.16 million full- and part-time people working on our soils daily.

15. Soil comprises 45% minerals, 25% water, 5% organic matter and 25% air.

16. Soil acts as a holding facility for solid waste.

17. Soils help regulate the Earth’s temperature.

18. Healthy soils mitigate the impacts of extreme weather events.

19. Archeologists have determined that many sophisticated civilizations, such as the Mayans and the Harappans, fell because they mismanaged their soils.

20. Soils.Org says, “about 70% of the weight of a textbook or glossy paged magazine is soil.”

21. Putting clay soil on your face as a “mud mask” cleanses the skin’s pores.

22. the World Future Council states that “soils help control weeds, plant pests, and disease.”

23. The best china dishes are made from soil.

24. Soil is the foundation of our buildings, roads, houses, and schools. In fact, soil affects how buildings are made.

25. Soil holds Earth’s history, containing artifacts - from dinosaurs to ancient human civilizations - from our Earth’s past. There’s a lot of history stored in soils!

December 4, National Cookie Day Healthy Cookie Recipes and Tips

The Holiday reminds me of the wonderful aroma of fresh-baked cookies. My family owned a bakery in New York. This is my son Jake peering through the glass, wondering what cookie he wants.

Try healthy homemade cookies from EatingWell, Healthy Cookie Recipes, and Tips.
(You still need to watch how many cookies you eat.)

Resource

EatingWell, Healthy Cookie Recipes and Tips

My Favorites:

Meringues at 8 Calories per cookie.

For young and older - here is Cookie Monster,
sharing how he feels about cookies.

Sesame Street: 
Cookie Monster Sings C is for Cookie

National Special Education Day and Meeting Children's Nutritional Needs

Special Education Day commemorates the anniversary of our nation’s first federal special education law, signed by President Gerald Ford on December 2, 1975. This law is the Individuals with Disabilities Education Act (IDEA).

IDEA made education available to all American children, and to this day, honors the progress that has been made in special education

National Special Education Day was first celebrated in 2005, which was the 30th anniversary of the Individuals with Disabilities Education Act.

In recent years, we have seen increasing emphasis on ensuring that children with disabilities have the same opportunities as other children to receive an education and related benefits, such as school meals.

My son Jake has cerebral palsy and requires someone to feed him. He was brought into the cafeteria with his aide, and they sat alone. He asked if he could eat in the classroom because he was embarrassed that the children would make fun of him. The school said no. Jake started to refuse to eat - he said he wasn't hungry. Sometimes he would come home with food all over his clothes and face. There is still time to learn how to meet nutritional needs for Special Needs Children.

Florida State Receiver Travis Rudolph Eats

Lunch With An Autistic Boy Sitting By Himself

Autistic kindergartner denied school lunch

Florida will phase out certificates of completion

for students with disabilities

When my son graduated, his certificate of completion was a huge milestone for him and our family. Ending these certificates erases years of hard-won progress. Why hurt students with disabilities by taking away the recognition they deserve? #SpecialEducationDay 

Reference

National Special Education Day

December 1, National Eat a Red Apple Day

Health Benefits
Apple is a fruit rich in antioxidants and a good source of fiber. Quercetin, an antioxidant found in apples, may inhibit lung cancer. Pectin found in apples helps treat diarrhea and constipation by adding bulk to the stool. Other benefits being studied include treatments for diabetes, heart disease, lowering blood pressure, lowering blood levels of LDL, reducing risks of Alzheimer’s, and decreasing bone fractures.

Apple seeds should never be eaten. They contain the poison cyanide.

Let’s not forget the peel. The apple peel contains ursolic acid, a chemical that may prevent muscle wasting.

There may be some truth to “An Apple a Day, Keeps the Doctor Away”.

Recipe

Baked Stuffed Apple

Yield 2 servings

Ingredients 
2 medium apples 
1/2 cup bran flakes 
1/4 cup applesauce, unsweetened
1 Tbsp raisins 
1/2 teaspoon vanilla extract 
1/4 teaspoon cinnamon, ground 
1/4 teaspoon pumpkin pie spice

Directions 
1. Preheat the oven to 350°F.
2. Core and slightly hollow out the apples with a spoon, leaving the bottom of the apples intact to create a well for the filling. Place the apples in a pan.
3. In a bowl, combine the bran flakes, applesauce, raisins, vanilla extract, cinnamon, and pumpkin pie spice. Fill and top each apple with the cereal mixture.
4. Bake for 40 minutes, or until the sides of the apples are soft and easily pierced with a knife.

Nutrition Information

U.S. Apple Association Members

NY Apples Are a Smart Choice for Healthy Eating
Kelly Springer, RDN

References and Resources
1. U.S. Apple Association
2. Apple Recipes, Washington Apple Commission

 

Nutritional Analysis Services
Ensure accurate, cost-effective nutritional analysis and food nutrition facts labels for your recipes and menus, using an extensive research database. An excellent service for the Media, Cookbook Publishers, Writers, Chefs, Recipe Websites, and Blogs. Your readers will enjoy and benefit from the Nutrition information.

For more information, visit Dietitians-Online Nutritional Analysis Services

contact:
Sandra Frank, Ed.D, RDN, FAND
recipenews@gmail.com
954-294-6300