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Recipes for Health – Globetrotter Edition

sailing and sunset

In his travels around the globe, Dr. Weston A. Price documented the exemplary health of Indigenous Peoples eating a traditional diet in each region he visited. Here are a few of our favorite recipes to boost your health and nutrition, featuring methods and ingredients rooted in ancient traditions from around the world, including several areas visited by Dr. Price.

Bon appétit!


Lacto-Fermented “Pickled” Green Beans

Much like traditional African foods and dishes influenced other regions of the world, African cuisine in America forever changed the culinary landscape. Influenced early on by Spanish and French cuisines, it ultimately gave us the southern “soul food” that we know (and love) today.

Carrying on the traditions of their ancestors (who considered fermented foods to be of the utmost importance for women and children’s health), African-American cooks preserved garden-fresh foods by pickling or fermenting. One of the oldest food processing technologies, fermentation of African indigenous vegetables is known to improve nutritional value, with some lactic acid bacteria having been found to possess cholesterol-lowering and antioxidant properties.

Click here for the recipe and video.

Total time: 15-25 minutes


Pozole

Long before high fructose corn syrup tarnished its good name, maize (the historically correct term for corn) was a Mesoamerican staple first cultivated over 9,000 years ago from a wild grass called teosinte, and was heavily featured in ancient recipes such as “pozole,” from the ancient Nahuatl word pozolli.

In its natural state, corn is difficult for humans to digest. The process of nixtamalization, which involves soaking and cooking corn in an alkaline solution (usually limewater), allowed these early Mesoamerican peoples to render it more digestible and make its essential nutrients, such as calcium and Vitamin B3, more bioavailable. Today, thanks to modern-day relatives of these ancient cultures, nixtamalization remains a staple in traditional Latin American cuisine, as well as regional Mexican gastronomy, both of which continue to influence many chefs across the U.S.

Click here for the recipe and video.

Total Time: 1-1.5 hours


Baked Salmon with Cream Sauce

Prior to the construction of hydroelectric dams along the Columbia River, salmon, the prime protein of choice for many local tribes, flourished in schools along the Pacific Northwest coast. However, post-dam construction, salmon runs were at 1-3% of the levels of those observed during Lewis and Clark’s original trek through the region. Truly an ancient food, human interaction with salmon can be traced back thousands of years.

For modern-day ancestors of the Indigenous cultures along this beautiful and biodiverse coastline, such as the Yurok, the limited salmon stock remains an important dietary staple, with the mothers and women of local tribes leading the fight to restore this nourishing food to its abundance once more.

Click here for the recipe and video.

Total time: 40-45 minutes


Coconut Cream Fudge

Considered by many Austronesian cultures to come from the “tree of life,” coconuts have played an integral role in sustaining many traditional cultures, such as the Polynesians, who utilized this famous “tree nut” for a myriad of purposes, including the “coir” (husk fiber) for making ropes and household items. During his travels, Dr. Weston A. Price found these peoples to be of a consistent jovial disposition, as well as being skilled sea navigators and fishermen.

In modern times, the coconut has become a symbol of the wellness world, having overcome the belief, first spread during the 1950’s, that saturated fat sources, such as coconut, were unhealthy. Along with providing essential minerals like magnesium (a characteristically low mineral in the American diet), coconut is also high in medium-chain fatty acids, an immediate energy source that also helps to regulate glucose metabolism.

Click here for the recipe and video.

Cook time: 45 minutes-1 hour


In case you missed the last Recipe Feature, you can find it here: Recipes for Health – Summer Edition

Follow us on our social media channels (Facebook, Instagram, YouTube, and LinkedIn) to see the latest recipes as we post them throughout the week.

Do you have a favorite Price-Pottenger or other ancestral recipe? Email us at newsletter@e4acpf52nn.onrocket.site and let us know about your experiences with these and other healthful recipes!

To your best health,

The Price-Pottenger Team

Tagged With: Healthy Recipes, Indigenous foods, Seasonal Food, Summer Veggies, Weston A. Price

Recipes for Health – Summer Edition

Watermelon slices on a yellow background with water splashing.

Summer is definitely here, and if there’s one thing for sure, this time of the year isn’t the same without gathering with family and friends over a delicious, nutrient-dense meal! We hope you enjoy these summertime recipes from our archives and highly encourage seeking out local ingredients when possible.

Bon appétit!


Fresh Avocado Tomato Soup

Archaeological evidence shows that “soup” appeared when humans first began boiling foods in order to enhance their digestibility during the Upper Paleolithic era, employing materials such as birch bark which can be heated directly over a fire. This technique likely predates “stone-boiling,” which involved placing heated stones into a large, water-filled pot to bring it to boiling point.

Throughout history, not only hot soups, but also cold varieties have featured in many traditional cultures and cuisines. Well-known summertime favorites include the pinkish beetroot borscht of Eastern Europe, the creamy tomato-based salmorejo (also called adoria) of southern Spain, and the latter’s closely related cousin, gazpacho. Our version of gazpacho is especially rich in vitamins C, A, and K and minerals such as potassium and iron, as well as healthy fats, providing a range of benefits for immune function and cardiovascular health.

Click here for the recipe and video.

Total time: 15-20 minutes


Lamb Burgers with Harissa Tzatziki on Sourdough Buns

The earliest recorded “hamburger” recipe, called isicia omentata, appears in the 4th century Roman cookbook, ‘Apicius.’ It consisted of a minced meat patty mixed with pine kernels, black and green peppercorns, white wine, and a fish sauce, called garum. Although the type of meat isn’t specified, it was more likely game than lamb, as sheep were considered more valuable for their wool and cheese than for consumption.

Today, lamb remains popular in cuisines across the Mediterranean basin and has experienced a new resurgence in American restaurants and home kitchens. Rightfully so: Lamb, especially grass-fed, is rich in nutrients such as glutathione (also called the “master antioxidant”) and is abundant in saturated fats, whose satiating qualities can help rein in carbohydrate cravings.

Click here for the recipe and video.

Active time: 35 minutes

Total Time: 15 hours


Steak with Cumin and Mustard Rub

Since the first evidence of cooking with fire, dating back to over 700,000 years ago, grilling food (especially choice cuts of meat) over a heat source has played a key role not only in human nutrition, but in our physical development. Although this early cooking method provided our ancestors with more bioavailable nutrients, evidence has shown that it also led to smaller, weaker jaws in their descendants.

This structural deficit, while largely in place by the time of our shift from hunter-gatherer to farmer over 12,000 years ago, continues to be exacerbated by readily available processed foods. Choosing quality proteins, like grass-fed beef, not only provides extensive nutritional benefits (such as high levels of omega-3 fatty acids), but also can help improve jaw strength, as whole foods require thorough mastication in comparison to the processed foods of modern commerce.

Click here for the recipe and video.

Prep time: 10 minutes

Cook time: 8-25 minutes

Total time: 35-40 minutes


Creamy Cheese Cake (Uncooked)

A globally-loved dessert that comes in many forms (such as ostkaka from Sweden or vatrushkia from Russia), cheesecake may have first originated in ancient Greece. According to the ‘De Agri Cultura’ (the oldest surviving Latin text) by Cato the Elder, savillum (which means ’cheesecake’ in Latin) was a simple affair and typically was baked over low heat and finished with poppyseeds, a spice that was especially loved by the ancient Romans.

Unlike the pasteurized, cream-cheese-based version that we are accustomed to seeing now, traditional cheesecake recipes, like savillum, called for fresh cheese (typically goat ricotta) and raw honey, the latter of which was an ingredient the ancient Romans used extensively and has been shown to provide cardiometabolic benefits.

Click here for the recipe and video.

Prep time: 45 minutes

Cook time: 2-4 hours


In case you missed the last Recipe Feature, you can find it here: Recipes for Health – Independence Day Edition

Follow us on our social media channels (Facebook, Instagram, YouTube, and LinkedIn) to see the latest recipes as we post them throughout the week.

Do you have a favorite Price-Pottenger or other ancestral recipe? Email us at newsletter@e4acpf52nn.onrocket.site and let us know about your experiences with these and other healthful recipes!

To your best health,

The Price-Pottenger Team

Tagged With: Grilling, Healthy Recipes, Organic food, Weston A. Price, Zero Waste

Recipes for Health – Independence Day Edition

summer barbecue

For Independence Day this year, here are a few recipes from the Price-Pottenger kitchen perfect for beating the heat (and supporting your local farmers and growers)!

During the summer months, it’s especially important that we remain hydrated and nourished with vital nutrients, from the electrolyte- and vitamin-C-packed zucchini in our ‘Zucchini Salad’ to the high levels of omega-3 fatty acids found in grass-fed beef, which we wholeheartedly recommend for our savory ‘Garlic and Herb Pan-Seared Steaks’ recipe.  

We hope you enjoy these delectable (and nutritious) recipes from our website, and we strongly encourage you to obtain any ingredients you can from local sources for maximum nutritional benefit. In an age where conventional farming and large food corporations loom large, your contribution to local farmers, ranchers and growers makes more of an impact on local food freedom than you would think! 

Bon appétit!


Creamy Basil Pesto

Among other iconic Italian dishes and culinary preparations, pesto has captivated tastebuds for thousands of years. One of the earliest forms of pesto, called moretum, was enjoyed by the ancient Romans and consisted of crushed garlic, salt, herbs, olive oil, and vinegar, while another ancient predecessor, called agliata, was made from mashed walnuts and garlic and remains popular in Genovese cuisine today.

Since the mid-19th century, basil has replaced other herbs as the most common main ingredient of pesto. Likely originating in Africa and being domesticated in India, basil was relatively uncommon in the U.S. until the 1970’s, and has since become a culinary staple and is regaining attention for its medicinal properties, with recent research pointing to the potential antibacterial properties of its essential oils.

Click here for the recipe and video.

Prep time: 6 minutes


Zucchini Salad

Considered a summertime staple by modern eaters, the humble zucchini, although cultivated in Italy, traces its ancestry back to ancient Mesoamerica (like all squash). Along with pumpkins and acorn squash, it represents one of many varieties of the species Curcubita pepo, which was developed in Oaxaca around 10,000 years ago from an unknown ancestor.

This herbaceous plant of many names (including ‘baby marrow,’ which refers to the immature zucchini of South Africa), despite being an exceptionally easy crop to nurture, requires consistent visits from pollinating bees. In areas that experience heavy use of pesticides or mosquito-prevention sprays, hand pollination can supplement sparse insect activity.

Click here for the recipe and video.

Prep time: 15 minutes

Total time: 45 minutes


Garlic and Herb Pan-Seared Steaks

Despite accusations of contributing to global warming (incorrectly taking the blame for the effects of industrial, non-regenerative methods of livestock production), cattle have played an integral role in our transformation from hunter-gatherer to agrarian societies and have provided us with life-giving milk, meat and manure since the Neolithic Revolution. Genetic data indicate that the modern bovine is a direct descendent of the Wild Aurochs that roamed Europe over 10,500 years ago.

Today, grass-fed beef continues to attract eaters with its impressive nutritional benefits. Higher in essential amino acids and omega-3 fatty acids than grain-fed beef, grass-fed beef is also a great source of antioxidants, such as alpha tocopherol (the most active form of vitamin E), and beta-carotene, a precursor to vitamin A, both of which are pivotal for preventing oxidative damage in the body.

Click here for the recipe and video.

Prep Time: 35 minutes – 8 hours

Total Time: 45 minutes – 8.2 hours


Pan-Fried Pastured Lamb Chop with Marsala Reduction

While modern cuisines cook meat such as lamb chops on the bone to enhance flavor and texture, early humans relied on this practice for survival. Over 30,000 years ago, our ancestors utilized “earth ovens” (large pits dug in the earth and lined with stones) to cook meaty bones and other foods, extracting vital nutrients like glycine (the main amino acid in collagen, which has been shown to improve sleep quality and efficacy).

Although lamb and mutton occupy a lower culinary status than beef or chicken in modern American cuisine, traditional sheepherding is experiencing a resurgence across the U.S., with the Navajo Peoples leading the charge to preserve this traditional practice and maintain its positive impact on regional conservation efforts.

Click here for the recipe and video.

Prep time: 1-24 hours

Cook time: 10 minutes.


In case you missed the last Recipe Feature, you can find it here: Recipes for Health – Father’s Day Edition

Follow us on our social media channels (Facebook, Instagram, YouTube, and LinkedIn) to see the latest recipes as we post them throughout the week.

Do you have a favorite Price-Pottenger or other ancestral recipe? Email us at newsletter@e4acpf52nn.onrocket.site and let us know about your experiences with these and other healthful recipes!

To your best health,

The Price-Pottenger Team

Tagged With: Healthy Recipes, Organic food, Weston A. Price

Recipes for Health – Mental Health Edition

It’s Mental Health Awareness Month, and, as we believe that the first step in supporting well-being begins in the kitchen, we are delighted to share some of our favorite recipes, packed with brain-boosting nutrients!

As we shared in our last Recipes for Health email, we’ve been presenting at various conferences and events this year, where we’ve often encountered the question: Can diet and other factors to improve metabolic health help people suffering from mental illness? 

At Low Carb Denver this year, our friend, Dr. Christopher Palmer, addressed how in his practice and research, common mental health conditions, such as depression, do respond exceptionally well to a ketogenic diet and improved metabolic health.

Read more about Dr. Palmer’s work in his interview with our Executive Director, Steven Schindler, in “Exploring the Link Between Metabolic and Mental Health” from our fall 2022 Journal of Health and Healing.

The Importance of B Complex Vitamins for Mental Health:

Crucial nutrients that support optimal mental health include B complex vitamins. Found in many traditionally-prepared foods, such as Dr. Bill Schindler’s ‘Pozole’ recipe below, B complex vitamins are responsible for aiding multiple processes for a healthy body and mind. Read more about B complex vitamins by clicking on our Thrive in 65 nutrition blog post below.


Kafta Kabobs

Kebab, kabob, kabab…any way you “skewer it,” the globally-recognized meat-on-a-stick isn’t a novel gastronomical creation: Humans have been preparing meaty morsels (and more) on skewers since the Lower Paleolithic, as recent evidence shows from a burnt stick tip found at a 300,000-year-old site in Schöningen, Germany.

In Middle Eastern cuisine, although beef consumption has grown in popularity, lamb continues to be the most common animal protein for kabobs. An excellent choice to meet protein needs for any group, lamb provides a generous dose of the essential amino acids needed for a healthy pregnancy; examples include threonine, which plays a principle role in building structural proteins (like collagen), and isoleucine, which is involved in muscle metabolism and hemoglobin production.

Total cook time: 15-20 minutes

Click here for the recipe and video.


Baked Salmon with Cream Sauce

Prior to the construction of hydroelectric dams along the Columbia River, salmon, the prime protein of choice for many local tribes, flourished in schools along the Pacific Northwest coast. However, post-dam construction, salmon runs were at 1-3% of the levels of those observed during Lewis and Clark’s original trek through the region. Truly an ancient food, human interaction with salmon can be traced back thousands of years.

For modern-day ancestors of the Indigenous cultures along this beautiful and biodiverse coastline, such as the Yurok, the limited salmon stock remains an important dietary staple, with the mothers and women of local tribes leading the fight to restore this nourishing food to its abundance once more.

Cook time: 15-20 minutes

Click here for the recipe and video.


Stuffed Mussels

Centuries before moules frites became a universal obsession, stuffed mussels, then known as midye dolma, were a beloved delicacy of the ruling class during the height of the Ottoman Empire. Despite outside influences, Turkish cuisine’s roots lie with regional Indigenous cultures, such as the Armenians, who are thought to have consumed stuffed mussels drizzled with kuyruk yag, or sheep’s tail fat.

Many Indigenous peoples considered nutrient-dense foods, like mussels, to be critical during childbearing years and beyond. As recent studies have shown us, there is great wisdom in this: Fresh, wild-caught mussels provide a rich source of selenium, which is essential for fighting oxidative stress, a known contributor to low egg and sperm quality.

Click here for the recipe and video.


Pozole

Prior to the construction of hydroelectric dams along the Columbia River, salmon, the prime protein of choice for many local tribes, flourished in schools along the Pacific Northwest coast. However, post-dam construction, salmon runs were at 1-3% of the levels of those observed during Lewis and Clark’s original trek through the region. Truly an ancient food, human interaction with salmon can be traced back thousands of years.

For modern-day ancestors of the Indigenous cultures along this beautiful and biodiverse coastline, such as the Yurok, the limited salmon stock remains an important dietary staple, with the mothers and women of local tribes leading the fight to restore this nourishing food to its abundance once more.

Cook time: 15-20 minutes

Click here for the recipe and video.

In case you missed the last Recipe Feature, you can find it here: Recipes for Health – Mother’s Day Edition

Follow us on our social media channels (Facebook, Instagram, YouTube, and LinkedIn) to see the latest recipes as we post them throughout the week.

Do you have a favorite Price-Pottenger or other ancestral recipe? Write back and let us know about your experiences with these and other healthful recipes! To your best health,

The Price-Pottenger Team

Tagged With: Healthy Recipes, Mental Health, Omega-3, Weston A. Price

Recipes for Health – Mother’s Day Edition

cheese salmon

For this Mother’s Day, we are happy to share delicious recipes and important information to help you nourish yourself and the mothers in your life.

As Dr. Price noted during his travels nearly 100 years ago, soon-to-be-mothers in Indigenous cultures all over the world were provided special “fertility foods,” such as organ meats or bone marrow, to ensure the health of mother and child.

The importance of prenatal nutrition also resounded at the various conferences we’ve attended this year as part of our new health initiative to unite diet communities. As Dr. Gabrielle Lyon (who presented at Low Carb Denver this year) shared, vibrant health for women, whether they are expecting or not, requires a “protein-centric” approach, with the best possible sources preferably coming from wild-caught or pasture-raised animals.

Protein Requirements During Pregnancy

During pregnancy, many new cells are being created, both in the mother’s body and in the baby itself. Because of this, according to a 2015 study, pregnant women’s true protein needs are much higher than previously estimated. As a result, many pregnant women fall below optimal intake. Read more here.

Whether you want to help nourish your mother, your children’s mother, yourself as a mother, or anyone else who fills a role of motherhood on this Mother’s Day, please enjoy one or more of our favorite, heart-warming, protein-rich recipes in today’s Recipe Feature—a delicious way to show your love and care.


Quick and Easy “Angel” Eggs

Evoking nostalgia and comfort among many a food aficionado today, deviled eggs have been part of our culinary history since the ancient Romans, who had a saying, “ab ova usque ad mala,” meaning, ‘from eggs to apples,’ to describe the progression of a typical meal. The earliest recorded deviled egg recipe, originating in 13th century Spain, featured ingredients unusual in today’s recipes, such as murri (a sauce made of fermented barley or fish) and onion juice.

Despite recent debate about their true health benefits and conflicting global nutritional guidelines, eggs have been a vital nutrient source for thousands of years, with recent evidence suggesting that consuming eggs is ideal for optimal cardiometabolic health and beneficial for those with type 2 diabetes. 

Total cook time: 30-45 minutes

Click here for the recipe and video.


Roasted Bone Marrow with Honey Butter

Over 3.4 million years ago, human ancestors began utilizing stone tools to obtain the most highly prized food source at the time: meat and bone marrow. In the absence of adequate claws or teeth to take down and tear apart prey, Australopithecus afarensis in Ethiopia began using stone tools, including stone “knives,” to carve meat from scavenged animals and to gain access to the life-giving marrow within bones. During his storied travels, Dr. Price found that, along with organ meats, bone marrow was a revered food that was saved exclusively for women and children.

Marrow is packed with anti-inflammatory compounds, like glucosamine (an amino sugar that is important for joint mobility), as well as amino acids like glycine, an important component in the creation of creatine, which can help increase muscle mass and endurance.

Cook time: 15-30 minutes

Click here for the recipe and video.


Shepherd’s Pie

Although widely associated with Irish cuisine, Shepherd’s Pie is thought to have originated in Turkmenistan. Known as ichleki (or, içlekli) to the semi-nomadic Turkmen, this humble dish was typically baked in hot sand or embers and enveloped in a crust more like that of a calzone than the layered Shepherd’s Pie that we know today.

Organ meats, which fell out of favor during the mid-20th century, were once a common addition to many classical Shepherd’s Pie recipes (especially in the UK). Among the nutrient-dense organs, the heart in particular provides a surprising amount of essential nutrients, such as coenzyme Q10, which has been shown to improve energy levels and protects cells against oxidative damage.

Click here for the recipe and video.


Lemon Poppyseed Muffins

Before poppy seeds became a world-renowned pastry ingredient, this colorful, herbaceous plant was cultivated for thousands of years for both medicinal and culinary purposes. Mentioned as far back as 1550 BC in the Egyptian papyrus scroll, Ebers, as possessing sedative qualities, poppy seeds were also used by the Minoans, who would mix them with milk and honey and administer to their infants as a calming opiate elixir.

To this day, poppy seed use remains strong in many traditional cuisines, such as in eastern Europe, where it is commonly found in pastries like baklava or štrudla (strudel), and it is also widely used in many regional Indian cuisines. Along with poppies’ culinary importance, they also provide an important source of pollen for bees.

Click here for the recipe and video.


In case you missed the last Recipe Feature, you can find it here:
Recipes for Health – Earth Day Edition

Follow us on our social media channels (Facebook, Instagram, YouTube, and LinkedIn) to see the latest recipes as we post them throughout the week.

To your best health,

The Price-Pottenger Team

Tagged With: Fertility, Healthy Recipes, Mother's Day, Mother's Day Recipes, Prenatal Nutrition

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