The Basics of Traditional Cooking

This is a 5 part workshop on Traditional Cooking, developed in 2012 by Lucia Ruedenberg-Wright and Maria Grimaldi, chapter leaders of the Upper-Delaware chapter of the Weston A. Price Foundation. We introduced the basic principles of healthy diets by presenting a synopsis of Price’s research. We discussed how to transition to a nutrient dense diet based on traditional food preparation methods. We explored how to stock your pantry with appropriate ingredients on a limited budget, using locally produced ingredients wherever possible and how to maximize the nutritional value of local, fresh meat, vegetables, milk and eggs. There were samples to taste and recipes to take home at every session. We aimed to build community through the potluck sharing of food and announcements, questions and issues, at the start of every session. Sometimes we had guest speakers, such as local farmers, to share their experience, when possible.

Broth is Beautiful and Fats are Sacred!
Broth is a nutrient dense food that serves as a base for many healthy dishes. It is also a healing food for all ages. Eat healthy fats and prepare delicious and nutritious soups, broths and stews using traditional methods. We will discuss chicken, beef, and fish broth, and use grass fed meats from local farms. Check out the Perpetual Broth of the Nourished Kitchen. Handouts: Fats Basics / Broth Basics.

MAY 20
Grains, Nuts, Beans, and Seeds: Gift to Humankind?
It’s all in the Preparation!
Traditional methods of preparing whole grains, seeds, nuts, and legumes to maximize digestion and absorption of nutrients. Be Kind to Your Grains / No Knead SourDough / Three Seed Porridge. Handout: Grain Basics.

Raw Dairy/Cultured Dairy: Friend or Enemy?
It Depends on the Milk!

We will discuss the health benefits of cultured dairy such as yogurt, kefir, and butter, and learn about local, raw milk regulations and sources of cow and goat milk. Raw Milk Guide / 101 Uses for Soured Raw Milk. Handouts: Butter Basics / Milk Basics.

Fermentation: The Oldest Culture on Earth!
Lacto Fermentation is the traditional method of pickling your garden produce with salt, not vinegar. Homemade fermented beverages is a way to drink your minerals and replenish your gut with healthy flora. Come learn all about sauerkraut, pickles, kimchee, gingerale, beet kvass, water kefir, and kombucha. You will be amazed at what you can make at home! Who needs soda pop with these bodacious beverages?. An interview with Hannah of Kombucha Kamp. Handout: Fermentation Basics.

Traditional Treats for Children and Adults
Can we make treats without processed and refined sugars? We will explore chocolate, muffins, cake icing, beef jerky, and crispy nuts. Two children may accompany each adult to this one! Healthy Snacks Video by Sarah Pope. Handout: Treats Basics

Recommended Reading:

Nourishing Traditions, Sally Fallon
Full Moon Feast, Jessica Prentice
Wild Fermentation, Sandor Ellix Katz
From the Soil to the Stomach, Penny Kelly
With Love From Grandmother’s Kitchen, Monica Corrado
Cure Tooth Decay, Ramiel Nagel
Rebuild From Depression, Amanda Rose
Gut and Psychology Syndrome, Natasha Campbell-McBride, MD

WAPF website: Principles of Healthy Diets
WAPF website: Modernizing your Diet with Traditional Foods
WAPF website: Healthy Eating Shouldn’t Cost an Arm and a Leg
Sarah Pope’s website and blog: The Healthy Home Economist
Hannah Springer’s website and blog: Earth Body Balance
Jenny McGruther’s website and blog: The Nourished Kitchen
Monica Corrado’s website of traditional techniques: Cooking for Well Being

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