Nature’s Hearth Blog

Making Meals with Traditional Foods

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January 27, 2021

Planning meals with traditional foods

At Nature’s Hearth, we organize meal planning around the traditional food groups, below:

·       *  Whole animal protein fat – meat (especially the organs), seafood (including fish & fish eggs), and land or waterfowl eggs – cooked in butter/ghee/tallow with herbs & sea salt

·       *  Gelatin-rich animal bone/cartilage broth added in varying amounts to cooked meals

·       *  Raw cod liver oil (at least 10,000 IU vitamin A and 1,000 IU vitamin D)

·       *  Raw salad of leafy greens, vegetables, & dressing with cold-pressed olive oil (maybe a little flax or sesame oil), lemon/lime juice, raw apple cider vinegar, herbs, & sea salt

·       *  Raw lacto-fermented vegetables – eaten as a side dish or added to a salad

·       *  Vegetables & leafy greens cooked in butter/ghee/tallow, herbs, & sea salt – eaten on the side or added to a whole animal protein fat dish or cooled and added to a raw salad

·       *  Raw yogurt, kefir, cheese, & cream eaten as a side dish or added to other dishes

·       *  Soaked (& rinsed), sprouted, fermented seeds & nuts (as a side or in a salad), grains & legumes (cooked with vegetables, butter/ghee/tallow, herbs, & sea salt).

·       *  Raw fruits (simple carbohydrates) eaten alone for optimal digestion & health benefits

 

Meals prepared with traditional foods check all the boxes, below!

Common Characteristics of Traditional Diets – link to Weston A. Price Foundation

 ✔     No refined, denatured, or industrially processed foods

 ✔      Whole animal protein fat from the sea & land, including seafood, organ & muscle meat, gelatin-rich bone broth, cod liver oil, eggs, raw & fermented milk, cream, butter, cheese, yogurt, kefir

 ✔      Lacto-fermented foods

 ✔      Vegetables (including leafy greens, herbs) & fruits

 ✔      Soaked, sprouted, & fermented seeds, nuts, grains, legumes

 ✔      Sea salt

Holistic Health Benefits

 ✔      Enzyme-rich – raw & fermented foods

 ✔      Probiotic – fermented foods (especially fermented raw)

 ✔      Nutrient-dense – fish roe, organ meat, eggs, gelatin-rich bone broth

 ✔      Fiber-filled – vegetables & fruits, especially raw

 ✔      Easily-digested – gelatin-rich bone broth; foods combined for optimal digestion

 ✔      pH balanced – animal protein fat - acid-forming; vegetables - alkaline-forming

 ✔      Hydrating– gelatin-rich bone broth, vegetables, fruits

 ✔      Cleansing – vegetables (including leafy greens, herbs) & fruits

 ✔      Healing – gelatin-rich bone broth, raw & fermented milk products, herbal remedies

 ✔      Strengthening – animal protein fat, including seafood, organ meat, eggs

 ✔      Colorful phytonutrients – vegetables & fruits

Enjoy your traditional homemade meals

*  Sit in a calm setting. When your body is at rest, your parasympathetic nervous system facilitates digestion and maintains a restorative state.

*  Eat slowly and chew your food thoroughly, experiencing the complex aromas and tastes. This will generate saliva and facilitate the digestive process that nourishes you.

Amy Wing, Holistic Health Educator, Nature’s Hearth

Website: https://www.natureshearth.net/; Email: Email: Email: ajw.habitat@gmail.com

Nutrition In a Nutshell, LLC © 2011-2021. All Rights Reserved.

Nature's Hearth Blog - Autumn 2020

          

           Welcome to Nature's Hearth!

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https://www.youtube.com/watch?v=huWawslBIQ8

Welcome to Amy’s Guide to Natural Foods Blog!

The science of nutrition, wellness, disease prevention, and natural healing has long been neglected in mainstream society. Now, these fields of study are emerging with tremendous interest, opportunity, and cutting edge research.

 

While the subjects of natural health and healing are now making great strides for humanity, for any one of us searching for answers to our own health questions and challenges, there is an enormous amount of complex literature to sort through, analyze, and reconcile.

 

This blog was established February 2012 to open a forum for those who would like to share what they are learning, reading, and thinking regarding natural foods and nutrition to broaden all of our understanding.

 

Opening Topic for Discussion:

 

Winter Greens and Root Vegetables

 

Winter greens, including chard, collards, kale, and mustard and turnip greens, are hardy nutritious leafy green vegetables typically available during the cold months of the year. These greens are well-known for their cholorphyll and vitamin A, C, and K content, anti-oxidents, alkaline-forming affect, and detoxifying qualities. Cool-season broccoli, a great source of absorbable calcium, is another wonderful green vegetable to enjoy at this time of year.

 

A day without greens seems incomplete; and, during the cold months, "Where would we be if it were not for our winter greens!"

 

During the fall and winter, the green parts of most other edible green plants die, but only to revive and grow again in the spring (except for annuals). Meanwhile, the plants’ roots, especially their tap roots and tubers (root vegetables) serve as underground storage. They mostly store complex carbohydrates, water, vitamins, and minerals. This reserve helps the plants survive during periods of duress; not only from cold weather but also from limited sunlight when a shaded plant, for instance, finds itself unable to photosynthesize and manufacture green stems and leaves.

 

Plant roots also anchor the plants. They stabilize the soil around them so they can establish a niche, retain water, and glean nutrients. Generally, plant roots grow underground but they may grow aerially, too, just as stems, which mostly grow above ground, may also mature to an extent below ground, especially in their broadened form as bulbs (for example, onions).

 

In winter, one of the best ways for us to get an adequate supply of fresh enzymes and nutrients is to juice precious winter greens and root vegetables, as part of a balanced diet. Even though the fiber is separated from the juice by the juicer, fiber is relatively easy to obtain by eating salads, soaked and ground flax seeds, and other whole natural food dishes.

 

Power blending raw greens and root vegetables is a good option too. I have just begun to explore blending root vegetables, even though, for years, I have been blending other kinds of natural foods. There are also a multitude of choices for cooking and baking root vegetables.

 

Some examples of root vegetables include: anise root, arrowroot, beet, burdock root, carrot, celery root, daikon radish root, fennel root, galangal root, ginger root, horse radish root, Jerusalem artichoke, jicama, parsnip, potato, radish, rutabaga, taro root, turmeric root (related to ginger), turnip, yam, yucca (cassava, tapioca).

 

A brief mention of commonly known nutrients and health benefits associated with some of the root vegetables include: beets (easily assimilated iron and calcium), burdock (cleansing), carrots (beta carotene), and turmeric (anti-inflammatory). Knowing the health benefits can help in prevailing over the taste of some strong tasting root vegetable juices. I like to add rice milk to smooth over the bitterness or pungency of some kinds of vegetables juices.

 

My favorite natural food powder containing remarkable root vegetables was developed by Dr. Jamath Sheridan (Naturopath); it is called "Earth." In addition to ground seeds, natural broth, an abundance of probiotics and seaweed minerals, "Earth" contains astragalus root , burdock root, nettle root, marshmallow root, yacon root, dandelion root, carrot, ginger, and rhubarb root. With plentiful, carefully selected greens and other natural foods, Dr. Sheridan developed "Vitamineral Green" to complement "Earth." Both of these natural food powders are wonderfully pleasant tasting. I like to mix each of them, separately, with rice milk.

 

Many root vegetables offer significant health benefits, particularly when they are consumed raw but also when cooked (some of them even more so when cooked). Pre-cautions that should be considered in include the high starch content of some root vegetables; possibly adverse affects of the nightshade family of vegetables, including potatoes; toxicity associated with yucca (cassava, tapioca); and perhaps other factors.

 

Drinking significant quantities of winter greens and root vegetables as juice or blends makes it all the more important that they are truly organic and grown without synthetic fertilizers, herbicides, or pesticides. Diet is always an individual matter. Be certain to consult with your physician and qualified health providers on dietary decisions.

 

I welcome your ideas on using winter greens or root vegetables in a natural foods diet as well as your thoughts on other natural food topics.