NOURISHING TRADITIONS = D 8 < 5 a The Cookbook that Challenges : Politically Correct Nutrition and the Diet Dictocrats Sally Fallon with Mary G. nig, Ph.D. Cover Design by Kim Waters Murray Mlustrations by Marion DearthAbout the First Edition Thave to recommend . . . Nourishing Traditions by Sally Fallon. The first chapter of her book is so right on target that | feel a little guilty for taking her ideas. But what she pointed out is that independent producers of food—such as people who present us with meat, poultry, eggs and butter—provide the lowest profit margin in the industry. People who put out junk food . . . have an incredible return on invested capital because they are putting out low-cost items and making a very high profit. Robert C. Atkins, MD Author of The Atkins' New Diet Revolution Nourishing Traditions is more than a cookbook—it's an education that will lead you to "cook with pride," as you will know that you are giving your family the proper nourishment for a lifetime of vigorous good health. Now that is the real "joy of cooking!" William Campbell Douglass, MD Author of The Milk Book Nourishing Traditions . . . is a work of genius . . . richly encyclopedic. . . . Run, don't walk to the nearest phone and order Nourishing Traditions. Clara Felix Author of the Felix Letter This cookbook is unique. ... Nourishing Traditions throws down the gauntlet to challenge the "Diet Dictocrats." Beatrice Trum Hunter Author of Consumer Beware ‘Asa convinced vegetarian of some 25 years, | opened Sally Fallon's book to her many meat recipes and immediately closed it again. But then I figured that there must be more to it than that. There is... . Iwas surprised at the wealth of information to help me (even as a vegetarian) make better food choices and prepare the ones I have chosen to get the most nourishment from them. Peter Hinderberger, MD, Past President Physicians Association for Anthroposophical Medicine I figured it would be only a matter of time before people would realize that lowfat and low- cholesterol diets were highly overrated for healthfulness. Now comes a cookbook author and food writer who is well aware of the politically correct nutrition misinformation, but who also has the knowledge and courage to challenge its assumptions. Gene Logsdon Author of the Contrary Farmer.NOURISHING TRADITIONS The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats REVISED SECOND EDITION Sally Fallon with | Mary a Eni. Ph.D. sign by Ki im Wa ters Murray vi strato ms by Mari n Dearth,NOURISHING TRADITIONS The Cookbook that Challenges Politically Correct Nutrition and the Diet Dictocrats REVISED SECOND EDITION Sally Fallon with Mary G. Enig, Ph.D. Cover Design by Kim Waters Murray Ilustrations by Marion Dearth Copyright © 1999, 2001 NewTrends Publishing, Inc. All rights reserved. No part of this book may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, orby any information storage and retrieval system, without permission in writing from the publisher. A Note to the Reader: The ideas and suggestions contained in this book are not intended as a substitute for appropriate care of a licensed health care practitioner. Published by: NewTrends Publishing, Inc. Washington, DC 20007 US and Canada Orders (877) 707-1776 Overseas Orders: (574) 268-2601 www.newtrendspublishing.com newtrends@kconlineinc.com Available to the trade through National Book Network 800-462-6420 FirstEdition: 16,000 Second Edition: 29,000 Revised Second Edition: 40,000; 25,000; 30,000; 30,000; 30,000; 30,000; 35,000; 40,000, 40,000; 40,000. ISBN 0-9670897-3-5/978-0-9670897-3-7 PRINTED IN THE UNITED STATES OF AMERICAFor Sarah, Nicholas, James and Davidson and their childrenACKNOWLEDGMENTS ‘The authors are grateful to Marianne Gregory, whose suggestion planted the seed for this book; to those who watered it with their encouragement and help including Dr. Alsop Corwin, H. Leon Abrams, Jr., Steven Acuff, Patrick Von Mauck, Dr. Meira Fields, Leyla Uran, Zeynep Gur, Tamas and Hajna Dakun, Pam Howar, Jeffrey Dearth, Valerie Curry, Charlie Votaw, Richard Thomas, Tom Dix, Cy Nelson, Randolph and Ginny Aires, Carmen and George Denby, Trudy Fallon, Jon Cutler, Supat Sirivicha, Ira Wexler, Chris Archilla, Vladimir Ratsimer, Lynn Greaves, Kurt Reiman, Fred Gregory, Dr. Artemis Simopoulos, William Shawn, Christopher Hartman, Bob White, Diana Vivian, Mary Hudson and Milka Halama; and to John Fallon whose support and enthusiasm never faltered. Particular thanks goes to Maggie Wetzel who always used butter. We also wish to thank those who contributed recipes: Maggie Wetzel, Harry Wetzel and Katie Wetzel; Marianne Gregory; John Desmond; Rosemary Barron; Sally Hazel Fallon, Anne Marie Fallon and Tom Fallon; Philomena Aparicio; Madeline Curry; Moustafa and Lynn Soliman; Sue Rogers; Carole Valentine; Audrey Powell; Maribel Kim; Vivian Mason; June Shields; Marie Meyer; Taiwo Obi; Thomas Connelly; Isabel Molin; Maria de Lourdes Campos; Tony Rossi, Mary Jo Bierline; Emily Sagar; Karen Acuff; Soroor Ehteshami; Maria Noguera and Marie Claude Leduc. We are also grateful to the many individuals who contributed to the second edition. Jenny Mathau, Kasia Welin Grossman and Valerie Mortensen helped immeasurably with their detailed lists of questions and recipe suggestions. Thank you also to Tom Cowan, Jan LaTourette, Geoffrey Morell, Jake McGuire, Rebeccah and Eugene Yen, Donna Gates, Sandy Cameron, Lee Clifford, Julie Thomas, Lisa Millimet, Ali-Reza Fassihi, Betsy Pryor, Steve Foxman, Valerie McBean, Walter Scharrer, Maury Silverman, Trauger Groh, John MacArthur, Walter Felber, Louise Dwyer, Pilar Bastida, Marguerite Wyner, David Morris, Cynthia Renfrow, Nee Sinclair, Jayne Taylor, Richard Dobbs, Sally Eauclaire Osborne, Christian Elwell, El King, Renee Bartol, Zahra Partovi, Robert Irons, Terence Martin, Harley Lyons, Maryanna Erzinger, Eva Holland, Joe Hilgendorf, Stephen Byrnes, Winnie Barker, Roberto Aparacio, Loren Zanier, Karine Bauch, Brenda Ruble, Chuck Eisenstein, Deanna Buck, Hy Lerner, Tom Heinrichs, Becky Mauldin, Josh Knox, Marie Bishop and Christopher Cogswell, with particular thanks to Nancy Morris, Catherine Czapp and Pam Holmes for their proofreading labors and to Pam Holmes and her daughter Katie for getting the recipe index in shape. Finally, thanks to Harry Wetzel, whose financial support made publication possible. Ca+» CONTENTS PREFACE xi INTRODUCTION 1 Politically Correct Nutrition 2 Fats 4 Carbohydrates un Proteins 26 Milk & Milk Products 33 36 Minerals 40 Enzymes 46 Salt, Spices & Additives 48 Beverages 51 About Food Allergies & Special Diets 56 Parting Words 63 Guide to Food Selection 64 A Word on Equipment 66 Kitchen Tips & Hints 69 References 2 MASTERING THE BASICS 19 Cultured Dairy Products 80 Fermented Vegetables & Fruits 89 Sprouted Grains, Nuts & Seeds 112 Stocks 116 +» About Stock-Based Sauces 126 Salad Dressings 127 Sauces, Marinades & Condiments 136 + About Coconut Products 160 GREAT BEGINNINGS, 161 Hors d’Oeuvres & Dips 162 Vegetable Salads 175 Soups 197 Raw Meat Appetizers 231 Gourmet Appetizers 243 THE MAIN COURSE 257 Fish 258 Poultry 279 Organ Meats 299 Game 317Beef & Lamb Ground Meat A CATALOG OF VEGETABLES LUNCHEON & SUPPER FOODS Meat Salads South of the Border Eggs Sandwich Suggestions (GRAINS & LEGUMES Whole Grains Breads & Flour Products +> Baking with Alternative Grains Legumes SNACKS & FINGER FOODS DESSERTS > Guide to Natural Sweeteners Sweets for Kids of All Ages Pies & Cakes Gourmet Desserts BEVERAGES FEEDING BABIES + Tips for Successful Breastfeeding TONICS & SUPERFOODS Appendix A: Limited-Time, Limited-Budget Guidelines Appendix B: Know Your Ingredients Answers Appendix C: Sources Appendix D: About The Weston A. Price Foundation Suggested Reading Appendix F: A Campaign for Healthy Fats Subject Index Recipe Index Menu Index Side Bar Sources 329 355 365 413 414 425 436 447 451 452 476 477 495 S11 533 536 538 557 574 583 597 606 607 621 624 626 629 630 632 635 651 670 671