Food

Cooking Up a Storm

I think I've spent my entire life thus far learning what to eat and how to cook. I'll probably spend the rest of my life doing more of the same.  Goody, Goody! As long as we stay on track with our main philosophies, my husband and I simply enjoy the journey of experimenting with different foods, recipes, and processes in the kitchen. We've learned to ferment, dehydrate, can, grill, braise, roast, sauté, bake, and sprout.  We don’t claim to be experts, but so far our taste buds and bodies aren't complaining at the results of our efforts.  Also of importance, we’re not feeling guilty or agonizing over our health plan…we’re enjoying the complexity that is the human body and the part we play in healthfully fueling it. The following words of Michael Pollan, who himself dedicated a few mid-life years to study the history of cooking while writing his bestseller Cooked, have beautifully translated my own motivations:

I learned far more than I ever expected to about the nature of work, the meaning of health, about tradition and ritual, self-reliance and community, the rhythms of everyday life, and the supreme satisfaction of producing something I previously could only have imagined consuming, doing it outside of the cash economy for no other reason but love.

These are the very reasons that my life revolves around food, and more specifically, cooking.  As a homesteader I've decided to add the component that includes growing and raising the ingredients as well.  The tactile, natural, creative, nourishing, and communal work surrounding food gives me supreme satisfaction and fulfillment.  

In my house we practice preventative nutrition based on the concept that "we are what we eat".  I've spent the past many years becoming familiar with organic food, whole food, local food, home-grown food, this diet, that nutrition regimen, and a myriad of schools of thought about healthy eating.  I took baby steps to get where I am today – raising much of my food, cooking from scratch, and insatiably inspired by the soil-to-table continuum.  While I wouldn't consider myself a health nut, I am convinced that food is medicine as much as it is fuel and pleasure.  The human body functions at optimal levels based on a variety of factors, but paramount to them is the food which the body consumes.  Food is, of course, a main source from which the body derives systemic balance and energy.  There's no denying that the last century in American (and even global) history has seen extraordinary increases in heart disease, diabetes, cancer, antibiotic-resistant superbugs, and a myriad of other health problems. Meanwhile, there's been a striking increase in processed foods with artificial ingredients, sugar consumption, and chemical-laden agriculture (in both the animal and vegetable sectors).  My culinary objective is to marry healthful knowledge and delicious creativity.  

A meal is only as good as the ingredients from which it is made.  I strive to raise my own ingredients sustainably, source them locally, or buy basic whole foods. Homemade with wholesome ingredients is best -- that goes for condiments and sauces as much as stews and desserts.  While it’s least expensive to do the work ourselves, it’s impractical to make every last thing in the cupboard.  When I can afford to purchase the same homemade quality from a local artisan and/or trusted source, I do so.  If need be, we do without.  When all else fails, we buy from a local co-op or store.  While that sounds well and good for the conscientious eater with deep pockets and a lot of time, most people don’t have a lot of extra time or money.  Trust me; I’m in the same boat.  Time is precious and my husband and I are in a fairly low income bracket.  I mention these factors because I believe wholeheartedly that life is what I make it.  I choose to put time, energy, and money toward nutritious food because I’d rather not spend them on healthcare.  I want to feel and function at my best. My commitment isn't anything extraordinary – anyone can make good food work in their situation.
  

I recognize that a lot of people have serious allergies or health issues that are acutely affected by their nutrition.  They must adhere to strict guidelines in order to keep themselves from reaction or relapse.  They, like all of us, must work within the framework of what best suits their body and lifestyle.  While there are a number of lines that we simply do not cross in our home, we also strive for a 90/10 ratio.  We believe that an important component to health is to live without persistent fear.  Toward this end, we do not beat ourselves up over the 10% of sweets, conventional foods, or “outside the norm” foods that we come across.  Life provides frequent occasions in which we must simply be gracious guests or might have a conventional craving.  It is in these moments that we trust the 90% to cover the 10%. 

Now for the fun part!  I haven’t yet answered the question of what I put on the menu.  Below I've listed a categorical synopsis of what Weldon and I have learned and experienced about food.  We strive to incorporate foods in our diet that support the human body’s primal functions while bringing health and enjoyment to us personally.  Pinning down what in the world that means can feel pretty overwhelming at times, though.  There's a lot of contradiction when coupling the words "health" and "food".  I'll make clear that I disagree with the USDA food guidelines on a variety of levels.  I also disagree with many of the accepted paths to healthy eating and weight loss that are out there (i.e. low fat diets and sugar substitutes).  Please remember, I'm not a dietitian or nutritionist.  My best bits of advice are to do your own homework and to follow your gut (pun intended).  I hesitate to say we follow anything to the strict letter in our house, but I will secede that we most closely affiliate with the work of Weston A. Price.  A treasure trove of information can be found in the works listed on the Library Essentials Page of my site.  Here's what I've learned about food and how I apply it to our eating habits:

Fats 
Eat good fats.  We don’t go crazy with the quantity, but we use them without fear in the kitchen.  Fat is necessary for cooking, eating, digestion, and health. Animal fats from pastured and all-grass animals, particularly ruminants (pastured raw milk butter, pastured-pork lard, tallow, etc.) are essential for organ, joint, & brain function as well as early childhood development.  Plant-based Coconut Oil and Extra Virgin Olive Oil are excellent as well.  Though popular today, all other plant-based fats (canola/rapeseed, soybean, corn, peanut, etc.) and hydrogenated oils were developed by the industrial food industry to promote government subsidies. They were NOT developed with human health and longevity in mind and consequently have many detrimental health effects.  

Meats
Plenty of diversity from pastured and all-grass animals is essential.  Eggs, Fish, and Seafood are included in this category.  Organ meats and bone-broths are of utmost importance because they host important minerals and vitamins that humans cannot source elsewhere.  Yes, it may be a bit of a learning curve to become comfortable with the organs, but it’s worth it in the long run!

Vegetables & Fruits
Organic, local, seasonal, raw, cooked, dried.   Why nit pick?  Just eat plenty of them at every meal.  Most fruits and vegetables offer a plethora of unique vitamins and minerals.  You can't get all you need from eating only a few kinds or just a few servings.  It's best to eat a variety and educate yourself on the benefits of each along the way.  Serve cooked veggies with butter or another fat of choice to aid the digestion of fiber and absorption of vitamins.  Fruit should be eaten in regulated doses so as not to spike the glucose level in the body.  Fruit juices should be consumed in very limited quantities because of the concentrated natural sugars. 

Grains* 
There’s a lot of conflict among experts when it comes to grains because the human body wasn't designed to digest them.  Agriculture came into regular practice after millennia of hunting (meat, seafood, & fats) and gathering (seeds, nuts, fruits & vegetables).  Over time grain consumption has sky-rocketed in direct proportion to agriculture. However, even whole grains can be difficult for the body to digest.  The body has difficulty breaking down the compounds in grains and legumes (i.e. beans, corn) and hence has more "exhaust" when digesting.  It's no wonder there are an increasing number of diets out there that are strictly grain free or advocate soaking grains to break down phytic acid before consumption.  Unfortunately, with increased processing of grains and flour these days, much of the natural nutritive value is being stripped away before it ever reaches our mouths. Studies have shown that grain-consumption can be linked with skin problems, irritability, and lack of energy/stamina. Shockingly, these symptoms aren't even labeled as allergy or intolerance.  Most people attempt to treat the symptom never realizing the source.  As with anything, I try to study the human body’s initial design (with a bit of wiggle room for evolution to have taken its course) and take signals from my own body.  Because my husband and I don't show signs of grain intolerance, we choose to limit our intake rather than omit it. Sprouted, soaked, and fermented grains are easiest to digest.  *In cases of suspected allergy or intolerance, eaters may want to consult a holistic nutritionist or physician.

Dairy*
Dairy is another category with some conflict.  Like grains, the human body wasn't designed to digest dairy products.  However, the genes of humans of European heritage mutated allowing the phenomenon to occur over a long period of time.  This is why many folks of African and Asian decent are lactose intolerant.  Regardless of the official signs of intolerance or allergy, dairy can be difficult for anybody to digest (particularly when derived from cow milk).  Goat and sheep milk have a shorter string of proteins in their molecular composition that allow for easier digestion.  For those of us that do not show intolerance, choosing to consume raw and fermented dairy products (i.e. yoghurt & aged cheeses) from trusted pastured sources is ideal.  I find the long list of benefits and the deliciousness of these products too compelling to rule them out completely.  *Eaters who suspect reactions to dairy (even gassiness, bloating, or acne) may want to consult a holistic nutritionist or physician.

Sweets

Very limited quantities are acceptable.  Use unrefined, natural sources like dehydrated cane juice, honey, molasses, sorghum, maple syrup, etc.   Do not use sugar substitutes.   


Supplements & Vitamins 
Many "everyday" food items and herbs have medicinal properties that perpetuated the items’ use to begin with.  My knowledge is grossly inadequate in this area, but this concept is something that intrigues me.  Herbalists, naturopaths, & holistic practitioners have specialized training on how the body functions and what supplements, vitamins, herbs, and spices can do to assist and/or heal the body.  These professionals are excellent resources on the subject.  I heard the simplest piece of advice from a natural general practitioner giving a lecture about detoxing: "Supplements & Vitamins should be just what they are -- supplements.  They should simply be enhancing a balanced, healthy diet and lifestyle, not replacing it."  Except in times of compromised health, most of what our bodies need should come from “our daily bread”. 

Ferments
Often overlooked in modern culture, fermented foods have been a mainstay in all cultural diets for centuries. Fermentation is, in fact, the oldest form of food preservation.  Traditional values aside, fermented foods play a significant role in maintaining health in the microflora and pH of the gut. Lacto-fermented vegetables and fruits (i.e. sauerkraut, kimchi, etc.), fermented dairy (i.e. yoghurt, aged raw cheeses), beverages (i.e. kombucha) and grains (i.e. sourdough cultures) have shown impressive health benefits when ingested daily in small portions.   

Miscellaneous Essentials
Here are a few easy items that my husband and I have committed to our regimen:   
Real Salt is an unrefined salt harvested from an ancient ocean in Utah.  It retains all the beneficial trace minerals that are extracted during the processing of regular table and sea salts. See www.realsalt.com for details and a complete list of other healthful products.
Sea Kelp (used like salt) is an excellent source of daily iodine, an essential element to the human body.
Apple Cider Vinegar is a multi-purpose health food -- 2 tsp. of Apple Cider Vinegar in 16 oz. of water, taken daily.
Lemon Juice is a health tonic with pH balancing and cancer-prevention attributes -- 1 Tb of pure organic lemon juice with a glass of water, taken daily.
Cod Liver Oil is a superfood worth the research and commitment -- 1-2 tsp. of a good quality cod liver oil high in vitamins A & D, taken daily. See Weston A. Price’s research for additional information about Cod Liver Oil.  
Raw, Local Honey is another superfood that’s fairly easy to find.  Consider it a custom-designed health food based on your specific locale!  We try to consume 1 tsp. raw local honey (we like it on plain yogurt) and 1 tsp. of cinnamon on a regular basis.  

I've settled into a cooking style that I like to call, “Rustic with gourmet flair.” I’m inspired by the aromatic and aesthetic components of cookery as much as the healthful and scientific aspects.  My style is rustic because I prefer simple, mouth-watering dishes – a finished product in which the base ingredients are distinguishable.  In many cases, the fewer ingredients, the better.  I want skin on my potatoes and crust on my bread.  I do not, however, want additives, preservatives, or chemicals in the mix.  My gourmet flair has more to do with the quality of ingredients than a highfalutin process to combine them.  Some of this excitement about cooking I attribute to my Italian heritage and the rest of it to my innate love of food and eating.  As a child I was a bottomless pit in a pint-sized body.  In kindergarten I was known by the school cafeteria staff as the Garlic Bread Queen because when this favorite of mine was on the menu I'd come back for piece after piece after piece after piece.  At home I had a knack for smothering bagels with herbs and cream cheese or whipping up English muffin pizzas for snack after school.  My mother (who I'm ever-grateful to for getting me comfortable in the kitchen) would often call from the other room, "Make some for me, too," as I silently bobbed toward the refrigerator or pantry. Trusting soul.  While my childhood home had a healthful bent, it wasn't a "crunchy granola, health-food type" place.  I liked Dunkin' Donuts, Pizza Hut, chicken nuggets, and Oreos just as much as the next kid.  Thankfully, regardless of the minutia of the menu, we ate together at a family table for most of our meals and we consumed a variety of vegetables, meats, fruits, pastas, breads, and sweets. There was no lack of cultural diversity in the mix either.  My culinary background is a good one; but it was a decade or two later with a kitchen of my own that I got really fired up about the holistic nature of food.  This enlightenment inspired me to connect the dots between food, cooking, gardening, farming, community, and philosophy.  My passion for food made a believer in homesteading.