Homestead Kitchen

One of the best nutritional guides I have found
is Sally Fallon’s Nourishing Traditions

Scott Pittman, Permaculture Institute

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Eat Wild

Fermented & Sprouted Foods
You can make at home​

Nourishing Traditions Cookbook

Scott Pittman, Permaculture Institute

This is invaluable knowledge and those who refuse to consider it do so at their own health risk."  
​- Scott Pittman

Topics include

• the health benefits of traditional fats and oils (including butter and coconut oil)
• dangers of vegetarianism
• importance of fat soluble vitamins
• problems with modern soy foods
• health benefits of sauces and gravies
• proper preparation of whole grain products
• pros and cons of milk consumption
• easy-to-prepare enzyme enriched condiments and beverages
• ​appropriate diets for babies and children
• more....

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"Sprouts"
(Created with PreSonus Studio One.  All rights reserved.)

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"Bizzee Bee"
(Created with PreSonus Studio One.  All rights reserved.)

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Nourishing Broth

Nourishing Broth: An Old-Fashioned Remedy for the Modern World
​Collagen for healthy gut, joints, cartilage, skin, nails, hair

NOURISHING BROTH will explore the science behind broth's unique combination of amino acids, minerals and cartilage compounds. Some of the benefits of such broth are: quick recovery from illness and surgery, the healing of pain and inflammation, increased energy from better digestion, lessening of allergies, recovery from Crohn's disease and a lessening of eating disorders because the fully balanced nutritional program lessens the cravings which make most diets fail. Diseases that bone broth can help heal are: Osteoarthritis, Osteoporosis, Psoriasis, Infectious Disease, digestive disorders, even Cancer, and it can help our skin and bones stay young."

Slow Cooker

• Bone gelatin/collagen broths.
• Properly soaked beans, grains, nuts, seeds. 
• Reduce gluten from grains naturally. 
• Reduce anti-nutrients like lectins and phytates.

Learn how to make delicious porridge using rye, wheat, millet, quinoa, and lentils plus properly prepared beans like pinto and black beans with rice. 

Learn why the "gluten problem" isn't just gluten, but mainly how we prepare our grains. 

Make gelatin and bone broths.  My favorites are chicken feet, knuckle bones, neck bones, oxtail, and marrow bones preferably from local pasture-raised livestock.

​Butter Is Better

I make butter.  What's your superpower?




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Did you know that vitamin D3 in butter is 100X more effective than synthetic vitamin D2?
(ref)



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"Butter"
(Created with PreSonus Studio One.  All rights reserved.)

​Nourishing Fats

Sally Fallon has written extensively on the lack of fats in our modern diet which leads to an insufficiency in those vitamins that are fat soluble.   In my classes I read passages from Fallon’s book before lunch – even when the meal is vegetarian!  This is invaluable knowledge and those who refuse to consider it do so at their own health risk." - Scott Pittman

Real Milk Finder

Find REAL milk in your area.  Local dairy finder.



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People seeking health today often condemn certain food groups — such as grains, dairy foods, meat, salt, fat, sauces, sweets and nightshade vegetables — but the Wise Traditions Diet is inclusive, not exclusive."
- Weston A. Price Foundation

Buy Green Pasture
Fermented Cod Liver Oil
with concentrated butter oil
​for Vitamins A & D with the X-Factor

Climate Adaptation

Homesteading skills will be important as climate change affects the planet and our lives.

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Permaculture Based Nutrition
Goals, Strategies, Techniques for Optimal Health
Principle:  Capture and Store Energy

Goals

Strength
Immunity
Vitality
Prosperity
Freedom
Resiliency
​Self-sufficiency
Community
Happiness
Feel good
Look good

​Strategies

• Cover nutritional bases
• Get the Super Activators working for you
• Core Vitamins, minerals, enzymes
• Focus on Gut Health
• Culturing & Fermentation
• Pro-biotics, pre-biotics
• Healthy fats, carbs, protein
• Avoid toxic foods
• Eat many nutrient dense foods
• Minimize deficiencies
• Both plant and animal foods
• Boost immune system

• Study, read, learn about health pioneers
• (like Weston Price, Francis Pottenger, Melvin Page, Royal Lee)
• Learn how to cook for yourself
• Nourish your growing children, family, elderly
• Make your own fresh ground flour
• Grow some of your own food
• Build community support system
• Connect to local food producers​
• Make friends with like-minded people
• Help others learn

​Techniques

• Cod liver oil, high vitamin butter oil and include organ meats to provide fat soluble vitamins (critical for mineral absorption).
• Bone broth, gelatin from local pasture raised especially chicken feet, knuckle bones, marrow bones, oxtail
• Pasture raised chicken eggs (avoid soy fed)
• Soups, gravy, sauces
• Kombucha, kefir
• Homemade yogurt
• Fermented vegetables, sauerkraut, fruit
• Beet kvass
• Digestive bitters
• Properly soaked and cooked beans, lentils
• Properly soaked/sprouted nuts, seeds
• AVOID refined sugary foods, bleached white flour
• Buy a grain mill, make your own flour

• Homemade sourdough
• Sprouted grain pancakes
• Use natural sweeteners like molasses, maple syrup, fruit juices (sparingly)
• Get a food dehydrator
• Carrots,  celery, parsley for soups
• Sweet potatoes, butternut squash and pumpkin for beta-carotene rich foods
• Fresh salads.  Brassicas, leafy greens for potassium, magnesium and other minerals, enzymes
• Onions, garlic, egg yolks for sulfur
• Herbs, spices like tumeric
• Plant gardens and fruit trees
• "Three sisters" - beans, corn, squash in the garden
• Electrolyte beverages
• Top seven minerals + trace minerals.
• Quality Sea salts
• Sea mineral drops

• Super-Foods like nutritional yeast, Shilajit, Wheatgrass juice, mushrooms, kelp, spirulina, chlorella
• AVOID modern processed vegetable oils
• Render your own tallows
• Suet, lard, duck and goose fat
• Butter, cream, olive oil, coconut oil, palm oil
• Eat fatty meats NOT lean meats
• Find quality heritage breed raw milk
• Use Real Milk Finder for your area
• Local full-fat raw milk
• Local pastured meats
• Wild caught seafood/fish
• Farmers Market
• Hold or join cooking events
• Read books like Nourishing Traditions
• Join a local Weston A. Price chapter

Canning Jars and Fermenting Lids

Canning jars like Mason or Ball for lactofermentation.

Make your own sauerkraut, Kim-chi or other vegetables by chopping up cabbage and/or favorite veggies like carrots, ginger, onions, garlic and/or beets and simply placing in the jars with sea salt.  Or traditionally you would use a crock to start the process and then transfer to jars.

Add water, sea salt, and inoculate with starter culture (kefir, yogurt, whey or kombucha). 

Salt inhibits pathogenic bacteria, like botulinum (causes deadly botulism).  You want an acidic environment (< pH 4.6) in the end.

Use proper amounts of salt.

Set on the counter for several days, then place in cold storage like fridge or cellar to finish fermenting.  Ready to consume in a week or so and will keep for many weeks or months.  Lactofermentation is an age-old preservation method.  It requires no heating or cooking.  And the food is alive, brimming with digestive enzymes and probiotics, unlike canned foods.  And you can take a shot of the juice straight or use it in an electrolyte beverage with meals.

Use pH testing strips to test end product is below 4.6 when it has finished fermenting.  If it isn't tangy, sour, and acidic, then it did not ferment properly or isn't finished.  Don't be afraid to start over.  If it doesn't smell right, then trust your nose!  Sauerkraut can give off strong odors because of sulfur compounds, so don't assume it's bad.

DANGER:  Watch for carbonation and watch out if the top is popping.  Jars can explode!  Use fermenting lids or burp the lid to allow gases to escape during fermenting process. 

Molds can develop on top of food in crock or jar.  Scrape it off, or you can throw it all in the compost bin and start over if its too bad.  

Follow fermentation safety.

Growing Children
​Need Special Nutritional Support

Children need Vitamin D and the cofactors from nutrient dense diet including cod liver oil

Check out Nourishing Traditions and the Weston A. Price Foundation for baby formulas and children recipes

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