Tag Archives: traditional foods

Activism Healthy Living Healthy Meat Kids & Family Kids & Junk Food Real Food Recipes

10 Ways to Kiss Processed Foods Goodbye and Get More Nutrition in Your Diet



We all need more nutrition in our diets – especially if you eat a lot of processed foods.

Processed foods are full of chemicals, preservatives, dyes, fake fats, and other harmful ingredients. And, packaged foods tend to have less nutrients due to the way they are produced, leaving you feeling hungry and unsatisfied soon afterward. You might even feel stomach cramping, have gas or diarrhea, and just feel rotten.

And guess what? Those are NOT normal!!!

Due to chemicals and engineering, processed foods can also alter your body’s tastes and desires, and make you crave more of what’s bad for you.

So you get stuck in a loop of eating processed foods. You are unmotivated, feel as though you don’t have enough time to cook. Maybe preparing real food from scratch seems too difficult and cost prohibitive.  And yet, the more you eat those foods, the worse you feel and the less energy you have.

Something’s gotta give.

Enter real, nutrient-dense foods

When food is grown in nutrient-rich soil and without chemicals, pesticides, hormones, antibiotics, and GMOs, which do have a negative impact on our health. Nutrient-content is always higher, and nutrients support health.

The result? You have more energy, less health issues, and you just feel better.
Here are 10 books that can help you improve the quality of your diet, with information about how to find, prepare, and entice you to improve the way you eat, achieve your goal of getting more nutrition out of your meals – and fit within your budget.
These authors have done the research and homework so you don’t have to…it’s easier than you think!
All these great books and 40+ others are included in the Extreme Health Library bundle being offered at a great price through MARCH 7th.

Thrifty Food Plan Experience / Millie Copper

Good health and good-eating can feel expensive but in Thrifty Food Plan Experience Millie Copper provides in-depth support in feeding a family of five on $172 per week, from a Weston A. Price Foundation dietary perspective. She provides 67 pages of thoughts, tips, and ideas plus a 2 week menu plan, over 40 recipes (and links to many more) to help you succeed.
(67 pages; PDF format; $8.95)

Off The Shelf / Kris Bordessa

Off The Shelf by Kris Bordessa gives you the tools to replace store-bought condiments, toppings, and snacks with healthier homemade alternatives. Complementing our products on giving up processed foods, these simple and beautiful recipes will allow you to say goodbye to food additives forever.
(43 pages; PDF format; $7)

100 Days of Real Food Challenge / Lisa Leake

A family with 2 young children in Charlotte, NC took a 100 Days of Real Food pledge. They didn’t eat a single ounce of processed food or refined ingredients for 100 days in the hopes that they would inspire people to follow suit. If you are new to a diet of unprocessed food, prepare to be inspired. Lisa Leake and the team at 100 Days of Real Food offer you meal plans, recipes, and tips to help you in your journey. They provide a quick guide to real food shopping as a bonus in this offer and have extensive free resources on their website for you to explore.
(73 pages PDF format; Bonus)


The Savvy Shopper’s Guide to Sustainable Food / Raine Saunders

Learn how to source health foods from sustainable sources, whether it is from local farms and farmer’s markets in your area, online merchants, delivery services, local grocery, or health food stores.
Learn to read labels, what to look for, what to avoid, and how to select and buy the best foods available for better health. Learn more about why supporting the sustainable food system is so important – and how it really can keep you healthy and feed the world.
(139 pages; PDF format; $24)


Nourishing Our Children

If you’ve heard of the dietary perspective of the Weston Price Foundation and wondered what it is all about, Nourishing Our Children: Timeless Principles For Supporting Learning, Behavior, and Health Through Optimal Nutrition from the San Francisco chapter spells out its philosophy in a beautiful and easy-to-read format.

The e-book provides dietary principles for parents to follow before and after conception, as well as recommendations on how to nourish rather than merely feed their children. It also covers the problems associated with modern processed foods and vital information about water and fluoride, traditional fats and oils, milk, soy, vital nutrients, and healthy meal preparation.


(97 pages; PDF format; $20)

Broth: Elixir Of Life / Patricia Lacoss-Arnold.

Our ancestors made use of every part of the animal to nourish them, including the bones. Bones are rich in calcium and other minerals; bones contain collagen which brings elasticity to the skin; bones are rich in gelatin which aids in digestion. Using bones to make broth is a key strategy to extract bone nutrients and add them to your diet.

Patricia Lacoss-Arnold in Broth: Elixir of Life will describe how to make and use broth in your every day cooking. If you have ever wonder how to make broth from beef, chicken, fish or even rabbit bones, you will soon learn about the flavors of these different options.
(59 pages; PDF format; $8.99)

Eat More Leafy Greens / Cynthia Lair.

How do you choose, chop, and cook your greens? What greens are best in a raw salad? If you are new to greens, Cynthia Lair in Eat More Leafy Greens provides you with an excellent orientation for getting started.
How do you know if a particular green is best eat cooked or raw? Check the list of greens in this 20-page guide or use one simple tip that Cynthia will teach you.
(20 pages; PDF format; $6.99)

Rebuild from Depression: A Nutrient Guide / Amanda Rose, Ph.D. and Annell Mavrantonis, M.D.

Rebuild from Depression: A Nutrient Guide, Including Depression in Pregnancy and Postpartum identifies seven nutrients most commonly associated with depression in the medical literature, including Omega 3 in fish oil, B vitamins, vitamin D, iron, magnesium, and zinc. They provide readers with tools to: (1) Identify a nutrient deficiency, (2) Locate the best supplements / vitamins for depression, and (3) Select and prepare foods to maximize those nutrients in their diets.
The ebook opens with Rose’s biography of depression and psychosis. She makes a compelling claim: My grandmother died at the age of sixty-one from complications of postpartum depression. Rose argues that her grandmother showed signs of nutrient deficiencies in her twenties, did not correct them, and suffered a life of depression, diabetes, and heart disease, all of which share a common nutrient deficiency: Omega 3 fatty acids.
(200 pages; PDF format; $19.97)

Divine Dinners: Gluten-Free, Nourishing, Family-Friendly Meals / Lydia Joy Shatney

Lydia Joy Shatney offers Divine Dinners: Gluten-Free, Nourishing, Family-Friendly Meals complete with 75 recipes to help you create menus full of wonderful, gluten-free dinners. With meat-based entrees and a collection of side dishes, soups, sauces, dips, and spreads, you will spend weeks cooking through this cookbook.
(104 pages; PDF format; $14.95)

The Five Flavors of Food /Lisa Mase

Lisa Mase of Harmonized Cookery shares “The Five Flavors of Food: Combining Ingredients Into Harmonious Meals.” To satisfy the whole being, Traditional Chinese Medicine encourages including five flavors in each meal: sweet, sour, salty, pungent, and bitter. The five flavors correspond to the five elements: Earth, Wood, Water, Metal and Fire. Planning menus that incorporate these elements and flavors, we can start to recognize which foods help us harmonize with our environment and the seasons.
(4 pages; PDF format; Bonus)

To buy these and all the other great health titles in this bundle, click here to visit the Extreme Health Library page for more information.

Ends Thursday March 7th at midnight, PST.

Giveaways Green Living Healthy Living Kids & Family Recipes Reviews

Book Review: The Complete Idiot’s Guide to Fermenting Foods by Wardeh Harmon & Giveaway


Today I’m reviewing The Complete Idiot’s Guide to Fermenting Foods by Wardeh Harmon of GNOWFGLINS.

I myself have become quite an enthusiast for fermented foods over the last few years with the observance that it has made amazing changes to my own and my family’s health. Since May of 2011 I have been on the GAPS diet and along with other nutrient-dense foods, fermented foods I’ve regularly consumed have made a profound difference in my health.

Wardeh’s site has been one of my favorites for years, and she was kind enough to send me a copy of this great guide for learning how to prepare these healthful foods, and I was delighted to find such a vast number of great recipes in this book.

I’ve been fermenting dairy foods for almost 7 years, and I started culturing vegetables about 3 years ago, so I’m very excited to try some of the interesting recipes out in this wonderful book.

If you have been wanting to try your hand at fermented foods but have been intimidated, this easy-to-follow guide  will change your mind!

Why are fermented foods so important?

For thousands upon thousands of years, fermentation was a time-honored method of preserving foods and beverages which would otherwise spoil and have to be discarded.

Not only are these foods convenient due to their long-term storage possibilities and easy to make at home, they confer numerous beneficial health properties.  People who consumed these naturally preserved foods knew that a small amount with each meal was an effective aid to digestive function and support for immunity.

Fermentation allows enzymatic activity and friendly bacteria to proliferate and “pre-digest” the food, making it easier to obtain and make use of nutrients found in the food. Depending on what you ferment, your body will be more fully able to digest Vitamins A, B, and C, and various minerals. Plants, grains, legumes, and other foods contain some amount of phytic acid (an anti-nutrient), and fermentation neutralizes these substances and renders the foods easier for the body to absorb.

As with many practices, traditions, and artistic endeavors in the modern age, fermentation of food went by the wayside with the coming of the Industrial Age. Since fermentation has many variables and is a true slow food, it became more convenient and cost-effective for leaders in the food industry to use vinegar with foods for preservation in the activity of mass production. Unfortunately, the health benefits of real fermented foods were lost for a period of time.

Fermentation revival

Since I started blogging 6 years ago, I’ve witnessed a remarkable devotion to the practices of preparing traditional foods on many nutrition, health, and recipes blogs that are part of the sustainable and real food communities. Wardeh has been fermenting foods for a number of years and shares her amazing knowledge and experience in this well-written book.

She also provides some interesting history and background to the hows and whys of fermented foods. You’ll find a wealth of recipes for making a full gamut of cultured foods: vegetables, fruits, condiments such as mayo, salsa, and dips, basic brine and whey, beans, alcoholic and non-alcoholic beverages, grains, cheese, meats, and fish.

With permission, I am featuring one of the recipes from the book, Beet-Carrot Kvass. Kvass is a traditional “tonic” beverage used for detoxification and health maintenance.

These drinks are sour and salty, and can take some getting used to. They can be made quickly with a ferment time of about 2 days, and  are a great boost for the immune system and help keep digestion running smoothly – in particular, the liver cleansing qualities of kvass are quite magical.

Beet-Carrot Kvass














Yield: 1 quart

Prep time: 5 minutes

Ferment time: 2 days

Ferment type: Lacto

  • 1 large carrot, ends trimmed and coarsley chopped into 1/2″ pieces
  • 1 medium (about 3″ to 4″ diameter beetroot, peeled and chopped into 3/4″ – to 1″ wide pieces
  • 1 1/2 TB. plus 1 scant TB. sea salt
  •  1/4 cup Basic Whey (recipe from Chapter 4)
  • Water
  1. Put carrots, beets, 1 1/2 tablespoons salt, and whey in a half-gallon jar or other fermenting container. Add water to fill, leaving 1″ space at top. Cover tightly with a lid or airlock. Let ferment at room temperature for 2 days.
  2. Leaving carrots and beets behind, pour all but about 10 percent (does not have to be exact) of liquid into a wide-mouth quart jar. Cover the quart jar and transfer to the refrigerator. This is the first batch. It keeps many weeks.
  3. To make a second batch, add scant 1 tablespoonsalt to the half-gallon container that contains carrots and beets. Add water to fill, leaving 1″ space at top. Cover tightly with lid or airlock. Let ferment at room temperature for 2 days.
  4. Pour all liquid into a wide-mouth quart jar. Cover the jar and transfer to the refrigerator. This is the second batch. It keeps many weeks.
  5. Discard or compost carrot and beet pieces.

Variation: The second batch will be weaker than the first, and it may be possible to get a third (even weaker) batch as well. To do so, pour off all the kvass in Step 4, and repeat Steps 3 and 4 to make the third batch. For future batches with fresh carrots and beets, feel free to use finished kvass instead of whey in Step 1.

I am honored to have this wonderful book Wardeh produced with loving and careful detail in my own kitchen library as a reference for all things fermented. It would make an excellent addition to anyone’s kitchen who possesses a love and appreciation for real food.

This book would make a fantastic holiday gift this season, something that your loved one can use for the rest of his or her life as a way to maintain good health. What better gift is there? 

Wardeh is a blogger, home schooling mother of 3, and lives with her family in Southwest Oregon.  She teaches online classes focuses on the basics of traditional cooking, cultured dairy, sourdough, lacto-fermenting and cheesemaking.


Be sure to listen to the weekly podcast with special guests talking about food and health Know Your Food With Wardee

Unlimited online cooking classes

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Want to win a copy of The Complete Idiot’s Guide to Fermenting Foods?

Giveaway rules:

The giveaway starts today and ends on Tuesday, December 18th at 11:59 p.m., MST.
Here are all the different ways to enter:

  1. Click the link below and leave me comment telling me you did.

For extra entries, do the following and leave comments:

  1. Subscribe to my blog. Use the Feedburner subscribe feature on the main page.
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  3. Sign up for the GNOWFGLINS Newsletter.
  4. Follow Wardee on Twitter (GNOWFGLINS) and Tweet about the giveaway.
  5. Follow Agriculture Society on Twitter.
  6. Like Agriculture Society on Facebook (again, blog post about giveaways on FB are not permitted). Extra entries are given for “liking” only.
  7. Please Stumble my page or any other articles you want to share!

The contest is open to anyone in the U.S., but not outside. The winner has 24 hours to e-mail me about the prize. If I don’t hear from the winner, I’ll pick someone else with Random.org.

Best of luck to everyone entering. I will announce the winner here on Wednesday, December 19th.

Photo credit: Wardeh Harmon