News and Notes from The Johnson Center
Lard: Making a Comeback
JCCHD | Wed, March 13, 2013 | [Family and Food]
Lard advertisement from the 1940s
Over the past 50 years, lard has been criticized as an unhealthy fat as industrial and commercial foods have become commonplace. Recently, this fat has been making a comeback, because professional and home cooks want to return to real food sources and avoid adding trans-fats to their foods from commercially prepared fat sources.
What is lard, anyway? Lard is the rendered fat of pork (rendering is a slow melting that extracts the fat from the protein in pork without compromising either in the process). Solid at room temperature, lard is a stable fat that has long been preferred for high-heat tasks such as frying.
Lard earned a bad reputation because it is high in saturated fat and cholesterol. However, we are learning that fat and cholesterol are not necessarily bad for us. In a nutshell, traces of fat can be found in all life forms and are essential for life. For one thing, fat is an important part of cell membranes. It helps govern materials that come in and out of the cell. Fats are also a great source of energy, as well as efficient storage for energy. Additionally, cholesterol is essential for making estrogen, testosterone, vitamin D, and other vital compounds.
Before exploring lard specifically, it is important to know some more information about fats and fat sources.
Below is a brief explanation of the variety of fats found in food:
- Unsaturated fats are mainly in fish, nuts, seeds, and oils from plants. They are associated with the omega-3 fatty acids that help lower your blood cholesterol level. Unsaturated fats are the healthiest option.
- Saturated fats are found in foods from animals and plants. Saturated fats derived from animals contain dietary cholesterol. Foods from plants that contain saturated fats are coconuts, coconut oil, palm oil, palm kernel oil, and cocoa butter. Saturated fats are not as beneficial as unsaturated because they do not actively lower cholesterol.
- Trans-fatty acids and hydrogenated fats are commonly found in margarines and shortening. It is the result of a chemical process called hydrogenation. These fats oxidize quickly and are known to raise blood cholesterol. Consumption of trans-fatty acids has been linked to numerous health concerns, and these should not be part of a healthy diet.
Back to lard.
Lard is approximately 40% saturated fats, 48-50% monounsaturated, and 10-12% polyunsaturated fat. Of course, the fat content and nature of the lard will vary based on the feed of its animal source. Truly pasture-raised pigs will produce lard with a higher Omega-3 ratio; pigs that are commercially raised will have a lower ratio (a higher ratio is a good thing). And lard actually has less saturated fat and more monounsaturated fats than butter – and a much higher smoke point as well. (Again, good things.) Interestingly, lard’s basic fatty acid composition is close to human breast milk, and includes sources that other known and traditionally used fats do not.
Additionally, some research suggests that lard can contain up to 250IU vitamin D per 100g, though more analysis should be completed to substantiate this finding. Further, lard also contains a unique and potent antioxidant—a phosphotidyl choline derivative of Vitamin E. The presence of this antioxidant compound may keep lard shelf-stable at room temperatures for long periods of time.
There are a number of reasons to consider lard for your pantry. It is a reasonably inexpensive fat source that can provide nutrient-dense support for your family. Lard makes piecrust flaky and cookie and pie crust batter easier to manage. As mentioned above, lard has a high smoke point. The smoke point marks the beginning of both flavor and nutritional degradation. The higher the smoke point, the less likely degradation will occur. Lard’s smoke point is higher than oil’s, making it a better choice for frying food.
Before you stock up on lard, you should know a few things. First, choosing the type of fat to use is important and moderation is the key. According to the American Heart Association, fats should only be 25% - 35% of your daily calorie intake. Because each tablespoon is high in calories, it doesn’t take much to get to this level.
If you decide to use lard in a recipe, choose healthy, locally produced, preferably organic lard. Know your source. Some lard products are partially hydrogenated or preserved in order to increase longevity of the product; most lard that is packaged, processed, and available in grocery stores is preserved with BHT to preserve shelf life. It’s better to choose fresh lard from farmers you know, local markets, or your butcher (or if you have the time, making a batch of rendered lard at home is easy). If the product contains trans-fatty acids, it will be noted on the nutrition label—don’t buy it.
Below is a crock-pot recipe for doing so from a vintage cookbook, called “The American Woman’s Cookbook.”
Things You’ll Need
• 2 to 4 pounds pork fat*
• Coffee filter or cheesecloth
• Wooden spoon
• Airtight jars or containers
* Use only the freshest pork fat, since its flavor and odor rapidly become unpleasant. The best lard comes from the hard fat around the kidneys, but any pork fat works well.
Instructions
1. Cut or grind your pork fat into small pieces. This isn’t necessary, but small pieces render more quickly and thoroughly than larger pieces.
2. Fill your crock-pot with pork fat until it’s about three-quarters full. Turn the slow cooker to its high setting, and replace the lid.
Tip: For milder tasting lard, render the pork on the low setting of the crock-pot, rather than high, for six to eight hours. Lard rendered at the lower setting will be milder and less “porky,” therefore better for baking.
3. Cook the pork fat until it is entirely liquid, with small golden pieces floating throughout. This will normally take four hours or less if you’ve made your pork fat small enough.
Tip: Save the crunchy solids and add them to cornbread, muffins or stuffing for texture and flavor.
4. Strain the fat through a coffee filter or several layers of cheesecloth to remove the solids. Press these into the strainer with a wooden spoon to extract as much fat as possible.
5. Cool the pork fat until it solidifies. If there is still a layer of visible sediment at the bottom, reheat it and strain it again. Store the rendered fat in airtight jars or containers in your refrigerator or freezer.
