Eggs & Dairy



Eggs are a good source of protein but are very often treated as a forbidden food because of their high cholesterol content. Reduced intake of cholesterol is a mantra of healthy heart advocates who believe dietary cholesterol is the most important factor in developing high blood levels of cholesterol.

An alternative view holds that, saturated fat in the diet, not dietary cholesterol, is what affects blood cholesterol levels. They argue that for healthy people, saturated fat is a greater concern than dietary cholesterol.

Eggs can be eaten in moderation and be incorporated into a sound nutritious program. Eggs are now fortified with omega-3 fatty acids to improve cardiovascular health.


Milk protein is composed of twenty percent whey protein and eighty percent casein protein. Whey supplements remove the fat and lactose from milk and add some metabolic intermediaries. Whey is considered to have high Biological Value, which measures the quality of a protein.

Whey powders line the shelves of health food stores. There are over a hundred designer protein supplements on the market, each one only slightly different from the other. Their purpose is to help athletes build extra muscle.

Protein supplements are not recommended since most athletes obtain enough protein from their diet and don’t benefit from this artificial stimulation.


Cheese making is the process of removing water, lactose and minerals from milk. Its purpose is to produce a concentrate of milk fat and protein. The essential ingredients of cheese are milk, rennet, a coagulating enzyme and bacteria. Rennet causes the milk proteins to aggregate transforming milk into a semi soft gel. When the gel is cut into small pieces (curds), the whey begins to separate from the curd.

Acid production by bacteria furthers the separation of the whey from the curd, which determines the moisture, flavor and texture of the cheese.

There are seven cheese families based on the type of coagulation, the amount of time to cure and ripen, and the type of texture (hard or soft) of the cheese. Cottage, mozzarella, ricotta, feta, Gouda, cheddar and Parmesan are examples of each of the different families. The milk of cows, goats and sheep are all used.


Yogurt is one of the great foods in the world. Yogurt is a semi-solid fermented milk product that originated in Turkey and Bulgaria.

Yogurt is made from curdled milk and fermented with a strain of lactobacillus.

Whole milk and skim milk are both used to make yogurt. Yogurt often has fruits, grains and sugars added to it.


Fermentation is the anaerobic breakdown of glucose by yeast or bacteria. Fermentation is the process that converts grape carbohydrates into wine, grains into beer, milk into yogurt, soybeans into miso and green tea into black tea.


Fermentation creates a waste product; alcohol in foods and lactic acid in muscle cells.


The bacteria used to initiate the fermentation process of  yogurt are a symbiotic blend of Streptococcus salivarius and Lactobacillus delbrueckii.


As the bacteria grow they create a more acidic environment through the production of lactic and acetic acids.


The flavor of yogurt is enhanced by an assortment of aldehydes.


Yogurt promotes intestinal health and helps build strong bones. It is also thought to enhance immunity, lower blood pressure, and may possibly be important in preventing cancer.


More in this category: « Legumes Grains »