Intro To Traditional Foods – Listen In!

Got 11 minutes to listen in on what and how truly Healthy people eat?  Click here.

Listen in to find out a little about “What Healthy People around the World eat and how they prepare basic foods like grains, dairy and more…”

I’ll tell you a little about traditional food preparations and why you need to re-learn this for today – for the health of generations of your family.  We CAN reverse degenerative types of diseases and diet can play a big part.  Learn the basics to teach your family – for healthy generations to come.

Herbs, Spices and Essential Oils – A Cooking Class Wed July 24th 10AM


Want to know how to use your fresh or dried herbs?

Want to see and smell some spices that you might not be using?  Like healthy tumeric and cumin?

Want to learn about using essential oils in cooking?  And how just a drop of black pepper oil can give a stew or soup a unique earthy flavor?  Or how a drop of basil bumps a tomato soup?

July 24th 10AM       Come for 2 hours of fun  $29.00, includes free mini workshop : Intro to Nourishing Food Traditions.  Includes recipes and handouts.   Groups of 4 or more $20.00 each

All organic Lunch optional 12:00 PM    $20.00  pp       or  Order a picnic basket to take to the lake

essential oils cooking

The Importance of Traditional Foods – Listen In

Listen In Here

Dr Weston A Price traveled the world in the 1920’s and 30’s.

He found peoples around the world who were happy, healthy and well built.  The diets differed depending on where they lived but had several common factors they all followed in terms of what they ate and more importantly – how they prepared them.

This is what he found and why you should re-learn the preparations they used.

Characteristics of Traditional Diets

see more at  and a great intro video here

This wisdom passed down from generation to generation, kept primitive groups around the world in peak physical condition.

1.     The diets of healthy primitive and non-industrialized peoples contain no refined or denatured foods such as refined sugar or corn syrup; white flour; canned foods; pasteurized, homogenized, skim or low-fat milk; refined or hydrogenated vegetable oils; protein powders; artificial vitamins or toxic additives and colorings.

2.     All traditional cultures consume some sort of animal protein and fat from fish and other seafood; water and land fowl; land animals; eggs; milk and milk products; reptiles; and insects.

3.     Primitive diets contain at least four times the calcium and other minerals and TEN times the fat soluble vitamins from animal fats (vitamin A, vitamin D and the Price Factor) as the average American diet.

4.     In all traditional cultures, some animal products are eaten raw.

5.     Primitive and traditional diets have a high food-enzyme content from raw dairy products, raw meat and fish; raw honey; tropical fruits; cold-pressed oils; wine and unpasteurized beer; and naturally preserved, lacto-fermented vegetables, fruits, beverages, meats and condiments.

6.     Seeds, grains and nuts are soaked, sprouted, fermented or naturally leavened in order to neutralize naturally occuring antinutrients in these foods, such as phytic acid, enzyme inhibitors, tannins and complex carbohydrates.

7.     Total fat content of traditional diets varies from 30% to 80% but only about 4% of calories come from polyunsaturated oils naturally occurring in grains, pulses, nuts, fish, animal fats and vegetables. The balance of fat calories is in the form of saturated and monounsaturated fatty acids.

8.     Traditional diets contain nearly equal amounts of omega-6 and omega-3 essential fatty acids.

9.     All primitive diets contain some salt.

10.                        Traditional cultures consume animal bones, usually in the form of gelatin-rich bone broths.

11.                        Traditional cultures make provisions for fertility and the health of future generations by providing special nutrient-rich foods for parents-to-be, pregnant women and growing children; by proper spacing of children; and by teaching the principles of right diet to the young.

Learn about real “Nourishing Traditions”


Learn the “Nourishing Traditions” that kept – and can still keep – generations of peoples healthy – truly.  No fads or “new” material – only researched and documented preparations of foods – most that we have forgotten or have never been taught – they have been lost though the last few generations of “convenience” foods. These preparations of real foods work with our physical bodies and provide them with nutrient dense foods.

This book is available for browsing and purchase here, in the Adirondack Nourished Market and 100 Mile Store, onsite at The Lake Clear Lodge, 6319 State Rt 30, Lake Clear, NY  12045

“This well-researched, thought-provoking guide to traditional foods contains a startling message: Animal fats and cholesterol are not villains but vital factors in the diet, necessary for normal growth, proper function of the brain and nervous system, protection from disease and optimum energy levels. Sally Fallon dispels the myths of the current low-fat fad in this practical, entertaining guide to a can-do diet that is both nutritious and delicious.

Nourishing Traditions will tell you:

  1. Why your body needs old fashioned animal fats
  1. Why butter is a health food
  1. How high-cholesterol diets promote good health
  1. How saturated fats protect the heart
  1. How rich sauces help you digest and assimilate your food
  1. Why grains and legumes need special preparation to provide optimum benefits
  1. About enzyme-enhanced food and beverages that can provide increased energy and vitality
  1. Why high-fiber, lowfat diets can cause vitamin and mineral deficiencies

Topics include the health benefits of traditional fats and oils (including butter and coconut oil); dangers of vegetarianism; 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; and appropriate diets for babies and children.”

Free Signature Recipe / Video – Pike Rosti

Free You Tube video – making a pike rosti]

There many rosti type dishes out there, in fact you might be interested in the “other” rostis that I offer – and get rave reviews whether for breakfast, lunch or dinner. Its like a pizza only using potatoes and can be made gluten free etc with modifications. Top your hash brown like a pizza, add shredded cheese and you are good to go – check out my other post for the recipe.

THIS ONE however is where the fish is encased in a shredded potato “batter”. It’s like a crispy hash brown hiding a moist piece of fish inside.  I suppose, you could actually make this vegetarian/vegan just by using a few slices of zucchini or other veggie(s) in place of the fish. I tend to use wild caught pike when I can get it – it fits my Adirondack Alps theme for my restaurant’s cuisine and is really a nice mild fish.  You can use any other white fish; my husband insists we could use salmon but I have another encrusted salmon I like and can’t seem to make myself try it with salmon.

You really need at least a potato and a half for each portion if you are using a modest size piece of fish to encase it well. So for some it might be more potato than you want to eat but the presentation is awesome. Either don’t eat all the potato or do something funky like just encrust it on one side.

That’s why I like this dish.  It is quick, easy and unlimited in modifications.

Take a look at the recipe.  In mixing the potatoes – use any spices you like. Either herbs, spices or herbs and spices – the combinations are really unlimited. Go by taste and what you have.

This dish can also be gluten free, dairy free or egg free.  For gluten free, just use any gluten free flour. It is just a little to bind the egg and potato so feel free to modify.

For dairy free, leave out the sour cream; for egg free use the egg substitute (powder) if you must.

As for the seasonings inside – I use a little pesto for the most part. But you can use fresh herbs and/or greens like spinach, beet greens or kale.  You can actually entomb the fish in greens and the fish does not blend in to the potato.  The greens are also very pretty – a big splash of green when you cut it open to eat it or let them hang out a little bit.

Healthy on a Budget

I am making this topic a project so am gathering info

here is A repost

By Jovanka CiaresMindBodyGreen

7 Tips For Eating Healthy (And Organic) On A Budget


PHOTO BY Arina Habich


By Jovanka CiaresMindBodyGreen

When I first started my own business, I spent months living on a very strict budget. Yet, as a nutrition consultant and wellness coach, it was important for me to lead by example, which included consuming organic produce, whole grains, and supplements and following fitness routines that included yoga and dance. So I had to get creative and develop a few simple strategies for eating healthy and organic foods while staying on budget. Here’s what I learned.

1. Eat smaller portions.

It may seem funny at first, but it is actually quite practical. If you eat less, you’ll spend less. Besides the financial benefits of eating smaller portions, it can also help you improve digestion, reduce bloating, and trim your waistline. You don’t have starve yourself, but just reducing your portion size by as little a third will go a long way toward reducing your grocery bill, too. Try using smaller plates; it will fool your eye into believing you have more food. Also, waiting five to 10 minutes before getting a second helping will help trigger neurotransmitters that tell your brain you’ve had enough to eat.

2. Eliminate processed foods.

Packaged and processed foods may seem inexpensive at first, but the lack of nutrients in these foods will cause your body to continue to crave the nourishment it needs. It is a never-ending loop that will lead to a higher expense in the end (not to mention a slew of health issues in the future). Cut out processed foods and spend the extra money buying highly nutritious, fresh foods.

3. Cook at home.

Today, people in the Western world eat more than 50 percent of their meals outside the home. It’s convenient, yes, but it contributes to the obesity epidemic (the average portion size is much bigger in restaurants), and it can be really problematic when trying to stick to a limited budget. When you take the time to cook your meals at home, you tend to make and eat less food. By using organic ingredients and healthy recipes, you can create meals that are both tasty and healthy. It will also give you a chance to learn about the foods, spices, and condiments you cook with. For me, spending time in the kitchen has been the easiest and most effective way to learn to love and savor dozens of ingredients.

4. Eat more raw foods.

Although fresh, organic vegetables can come with a steep price tag, eating more of them can actually save you money down the road. Because you get more of the vitamins, minerals, probiotics, phytonutrients, etc. from raw veggies than from canned, frozen, or cooked ones, you can actually eliminate the need for supplements. You can also give your immune system a boost that will keep you out of the doctor’s office.

5. Shop at the farmers market.

If you have the option to buy your fruits and vegetables at a farmers market, do it. Because they’re the source of the food and are local, they don’t have to add transportation expenses or store markups. Most of what you find at the farmers market will be in season and organic, so you’ll be spending less, helping the local economy, and protecting the environment.

6. Buy whole grains in bulk.

Whole grains and legumes are cheap and are packed with protein, fiber, and other nutrients, all of which can help you feel fuller longer. Try buying your grains, beans, seeds, and nuts in bulk. Wholesale markets and grocery stores will often have a bulk section in the back where you can scoop as much as you want and pay per pound. You’ll find that by skipping the packaging, the grains will be a lot cheaper. These kinds of foods will also stay edible for a long time, so if you hit a great sale, don’t be afraid to stock your pantry.

7. Skip unnecessary treats.

Although it never hurts to indulge now and then, you might want to find some healthier and less expensive substitutes for your usual snacks. Most of the treats we crave are high in refined sugar, fat, or salt and come with a lot of preservatives and packaging. Instead of buying cookies and other packaged goodies, try learning to bake your own healthy versions using whole ingredients. There are also plenty of treats that use sugar substitutes, are gluten-free, and come from organic bakeries. A sweet piece of fruit can often satisfy a sudden sweet tooth, and some toasted nuts can satiate your appetite for salt.

This article was written by Jovanka Ciares and published in MindBodyGreen on March 27, 2013. Photo by Arina Habich/Flickr.

Celebrating Liquid Gold – A Seasonal Treasure

Celebrating an Adirondack Seasonal Treasure – Maple SyrupImage

By Chef Cathy Hohmeyer

Executive Chef, OTR, VGN Member,

Co-Owner Lake Clear Lodge, Adirondack Mountains, NY

(and see the link below : 54 beneficial compounds in pure maple syrup)

What has always been organic / local / sustainable, is one of the oldest food industries in Northern NY and is exclusively made in only a few areas of North America ?  It’s our “Liquid Gold” – maple syrup.

Now that it is maple syrup time it makes me thankful for yet another wonderful food source available to us here in the Northern Adirondack Mountains.  It has been used as a sweetener and health food for centuries, and is part of the North Country mantra.  I have never had the privilege of participating in the whole route – from maple tree stand to collect the sap to standing for hours manning the “sugar shack and seeing the amber liquid transform into yummy maple syrup– but what a way to connect to your roots!!  It is an age-old tradition of the North American Indians who used it both as a food and a medicine. It was said to be 12% of the total Native American food diet.

It is agreed that TOO much sugar of any form, even natural, is not a particularly good  “health” item.  But lets face it – sweet is one of our major taste sensations is it not?  Some of the “healthy” diets don’t promote maple syrup because of its high gylcemic level (on its own it raises blood sugar levels quickly).  But – a website that lists 125 of the “healthiest foods” lists maple syrup as one of them. It gives maple syrup credit for a healthy dose of both manganese and zinc – trace elements good for your immune defense, health of your heart and men – you need to check it our for your prostate!  They even call it  ”one of the many wonders of the world”!

Years ago, when no other refined sweeteners were readily available, anticipation of spring HAD to include looking forward to the sweet liquid and all the yummy foodstuffs you could make from it.

While cost can certainly seem a factor today even here where it is produced, don’t forget to go with the seasons and make a one of a kind meal for family or friends using maple syrup.  Think “out of the breakfast box” when cooking with maple syrup.  While a great pancake is only made greater when served with the “real thing” – there is much more to maple syrup than breakfast.  Aside from maple candy and maple cream (which you can make or buy), there are some wonderfully creative recipes out there. You can use it as a marinade for fish or meat, or to glaze & caramelize vegetables.  And desserts are a given – maple ice cream, maple pudding (with local fresh eggs- yum!) and even maple poached pears.

While sugars are always downplayed in the “healthy” food scene, we a have access to a wonderfully versatile sweetener. It has much more “culinary” potential than we give it credit for and in small amounts, we in the North Country get to satisfy our “sweet tooth” with a natural flavor that many others in the world only get artificially. A little goes a long way.

The Northerners take their tapping very seriously.  Nearby my Lake Clear Lodge, at the Paul Smith’s College VIC ( a nearby nature center), you can adopt a maple tree. Your adopted tree gets a drink of water, a bedtime story and loving hug – you get a quart of pure maple syrup!

tree bedtime

Follow my Healthy Foods Blog at

54 Beneficial Compounds Discovered in Pure Maple Syrup

Mar. 30, 2011 — University of Rhode Island researcher Navindra Seeram has discovered 34 new beneficial compounds in pure maple syrup and confirmed that 20 compounds discovered last year in preliminary research play a key role in human health.