A treasure trove of knowledge for cooking, healing and health

This unique and informative cookbook contains traditional recipes using wholesome ingredients that have served human beings very well since the beginning of time. This was until the introduction of ultra processed foods, harmful additives and the controversial Food Pyramid that calls for a diet heavily dependent on refined grains, fruits and vegetables with only a small amount of essential proteins, animal fats, dairy products, salt and sugar. 

While we can agree that the reduction of refined sugar, table salt and processed vegetable oils is highly advantageous, removing or reducing natural Sea Salt, extra virgin Olive Oil or Coconut Oil, whole organic pasture-fed meat, animal protein and dairy products from our daily diet is proving to be problematic as these things contain compounds that are essential for human beings to achieve optimum health.

The controversial Food Pyramid was made even worse in 2011 when it was reduced to a plate with only 4 food groups: vegetables, fruits, protein and grains. MyPlate mixes mainstream, corporate-funded research with influencial and powerful agricultural interests, which, according to Walter Willett, Professor of Epidemiology and Nutrition and Chair of the Department of Nutrition at Harvard School of Public Health, is not the recipe for healthy eating.

This is because we are essentially carnivores due to the fact that our energy metabolism is adapted to a diet in which lipids and proteins contribute most of the energy supply, rather than carbohydrates. It is a truism that all essential nutrients can be found in animal sourced foods but not all essential nutrients can be found in plants. Dr William Kiltz cited in his extensive article Are Humans Carnivors, the true health crusader, Barry Groves, who says: Civilized man is the only animal clever enough to manufacture its own food, and the only animal stupid enough to eat it.

Indigenous wisdom

Knowing that we need to eat quality meat and animal products can be difficult for vegans and vegetarians to take on board. It takes a lot of effort to make the right substitutions, and if you rely on processed foods as replacements, it is well worth looking into why you feel hungry all the time, why your skin, nails and hair feel dull or unhealthy, why you feel bloated, depleated or tired as these are all clear signs of excesses or deficiencies of some kind.

I was mainly a vegetarian for many years before reading Nourishing Traditions Sally Fallon and Mary G. I am so grateful as it explained my cravings for quality meat, dairy products and animal fat. It made me completely rethink my diet and return to the healthy home traditions I was brought up with. I have lost weight naturally since making the switch and its good to support local growers and farmers who care for their animals to produce the best quality food.

I realised that from an indigenous point of view, animals (fish and fowl) are the main part of a wholesome diet with all parts of the carefully selected creature/s used for other purposes. In some cases, animals or fish are the only source of food such as for the supremely healthy Inuits of the Arctic regions and other such remote places.

We can learn from the approach of Indigenous Peoples who have always hunted and eaten animals in the most respectful and reciprocal way with careful stewardship of natural resources in mind. In turn, we should respect all organic farmers who love their animals and want the best for them, their land, Nature (and us) in the long run.

This is why I do everything I can to avoid manufactured, processed, supermarket, pre-prepared, takeaway or packaged food. It pays to avoid using plastic and tin foil as much as possible as well. When your body is healthy and functioning to full capacity, it's okay to deviate now and then when you are eating the right amount of nourishing foods every day with plenty of real sea salt and filtered water. Your body needs to be well enough and functioning properly to be able to dispose of any manmade ingredients, additives and toxins introduced.

Soon enough, fake food and drink and throw-away synthetic products lose their appeal which is a good thing for us, our pets, our gardens and our beautiful planet Earth. There are plenty of organic farms, farm shops and markets selling quality food in a town near you, and you can search online for local providers who deliver to your door. This is where a future of healthy food lies and we need to support them.

Politically correct nutrition

National measures put in place in the west to stop smoking, eat more vegetables, reduce salt intake and cut back on red meats and animal fats, have not made a dent in the ever-increasing toll of degenerative disease. As Sally says, we buy foods labelled low-fat, no cholesterol, reduced sodium, thinking they are good for us - so why then are we so sick? 

Much of this is due to several dangerous errors built into the edifice of the United States Department of Agriculture (USDA) Food Pyramid and the new MyPlate model. The main suggested staple is grains which are proving to be harmful in the long term and do not agree with a good many people. Then there's the call for reduced fats without addressing the dangers of low-fat diets, and perpetuates the myth that fats, carbohydrates and proteins have equal nutritional properties no matter how much or how little they are processed.

As Sally goes on to say, even more problematic: No distinctions are made between whole foods and refined, between foods grown organically and those grown with pesticides and commercial fertilizers, between unprocessed dairy products from pasture-fed animals and pasteurised dairy products from confined animals raised on processed feed, between fresh and rancid fats, between traditional fresh fruits and vegetables and those that have been irradiated or genetically altered, between range-fed meats and those from animals raised in crowded pens; between natural and battery-produced eggs; in short, between the traditional foods that nourished our ancestors and newfangled products now dominating the modern marketplace.

It is a sad fact that food processing is the largest manufacturing industry in America (and elsewhere) which means it is one of the most powerful. As Sally confirms: This industry naturally uses its financial clout to influence the slant of university research and the dictates that come from government agencies.

What to avoid (save money)

The first thing to do is reduce or ideally stop consuming refined and ultra processed foods. This alone will make you feel better in a short space of time. A good rule of thumb is to avoid anything that comes in a packet with more than 5 ingredients listed or with ingredients you don't recognise the name of.

A good rule of thumb is to always buy foods that are as close to their natural and/or organic state as possible. Take time to find traditionally made alternatives and learn how to create tasty meals and snacks for yourself from scratch. Remember that going organic is a journey - be patient, do your homework and enjoy allowing things to unfold gradually.

In summary, the most important things to avoid (and remember they are found in most packaged foods) are: Peanut, Seseme, Safflower, Corn, Sunflower, Soybean, Cotton Seed, Canola and Flax Seed Oils; vegetables high in oxolates (Brussel Sprouts, Kale, Spinach, Potatoes, Beets, Brocolli); refined table salt, sugar, refined flour and grains; processed meat, cheese or milk containing antibiotics and other non-disclosed treatments; alcohol, alcohol-free or energy drinks with artificial sweeteners and colourings; concentrated fruit juice; packaged sweets, crisps, puddings, cake mix, biscuits, sauces (sweet and savoury), cakes, crisps, soda and so on.

The savings made on these costly packaged foods gives you more to spend more on organic, quality and preferrably locally sourced food - and most of the processed things you love, you can learn how to make for yourself.

What to introduce (stay healthy)

Nourishing Traditions provides a recommended guide to all the essesntial foods you need to include in a healthy diet as follows:

PROTEINS - fresh, organic, pasture-raised meat and organ meat (free from antibiotics and the new Bovaer injection designed to reduce methane emissions in cows); seafood of all types from deep sea waters; fresh shellfish in season; fresh organic eggs from pastured poultry; organic fermented non-GMO soy products in small amounts.

FATS - fresh organic butter and cream from organic, pasture-raised cows and goats (preferrably raw and cultured); lard and beef, lamb, goose and duck fat from organic, pasture-raised animals; extra cold-pressed virgin olive oil; unrefined coconut or advocado oil in small amounts.

DAIRY - raw, whole milk and cultured dairy products including yoghurt, piima milk, kefir and raw cheeses, from traditional breeds of organic, pasture-raised cows and goats.

CARBOHYRATES - organic whole grain products properly treated for the removal of phytates (sourdough, sprouted grain bread or sprouted cereal grains); soaked and fermented legumes including lentils, beans and chickpeas; sprouted or soaked seeds and nuts; fresh fruits and vegetables, both raw and cooked; fermented vegetables.

I avoid vegetables that are high in oxolates such as Brussel Sprouts, Kale, Spinach, Potatoes, Beets, Chard, Green Beans, Leeks and Broccoli, having learned that they contain antinutrients including phytates, lectins and tannins, which bind to essential minerals such as sodium, potassium and calcium, preventing the body from absorbing them. This is not good for our cells and can lead to a build up causing kidney stones.

BEVERAGES - filtered, high-mineral water; lacto fermented drinks made from untreated whole grains or fruit; meat stock or bone broth from organic, pasture-raised cows; organic vegetable broth.

CONDIMENTS - Unrefined sea salt; raw or organic cider vinegar; spices in moderation; fresh herbs; naturally fermented organic soy suace and fish sauce; sauerkraut made with different cabbages and unrefined sea salt.

What to learn (back to basics)  

Nourishing Traditions is an invaluable resource that provides comprehensive guidance on how to master the basics of nutrition and food preparation with indepth nutritional information on every food type and beverage. Whole chapters are dedicated to fats, oils, carbohydrates, proteins, milk and milk products, vitamins, minerals, enzymes, salt, spices and additives, and beverages, so that you can feel well informed on the food choices you make going forward.

There are also chapters dedicated to food allergies and special diets, food selection, equipment, kitchen tips and hints with many pages of references for further research.

Mastering the basics includes guidance with recipes for cultured and fermented dairy products; fermented vegetables and fruits; sprouted grains, nuts and seeds; stock; salad dressings; sauces, marinades and condiments; hor d'oeuvres and dips; vegetable salads; soups; raw meat and fish appetisers; gourmet appetisers; fish; poultry; organ meats; game; beef and lamb; ground meats; a catelogue of vegetables; luncheon and supper foods; meat salads; south of the border foods; eggs; sandwich suggestions; whole grains; baking with alternative grains; breads and flour products; legumes; snacks and finger foods; natural sweetners; cakes, pies, biscuits and puddings; beverages; natural tonics and superfoods.

With over 700 delicious recipes and invaluable guidance supported by research-backed information on all the ingredients used, Nourishing Traditions represents a health investment that cannot be matched in terms of holistic knowledge, practical guidance and good old common sense.

Sue Cartwright

Spiral Leaf

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Nourishing Traditions by Sally Fallon with Mary G Enig PhD

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