Nourishing Additions- Why Are These Foods Good For Me?

You might be wondering what is so special about each meal plan’s “Nourishing Additions”.

Every Real Food Weekly meal plan includes “Nourishing Additions”, which are recipes that offer superb nutrient density. From specific ingredients to special preparations, Nourishing Additions are typically traditional foods and recipes that have been valued for their nutritional benefits by our ancestors, but have been rejected by modern nutritional dictocrats. If you are interested in nutrient-dense food that will enhance your immunity, produce vibrant healthy children and help you live a long, disease-resistant life, then embrace these “Nourishing Additions” and invest a little more time and effort into what you feed your family.

Here is a breakdown of why the foods and preparations in the “Nourishing Additions” section are so good for you:


Homemade Mayonnaise:

Almost every brand of mayonnaise commercially available is packed with soybean oil. Soy that has not been properly fermented (as in soybean oil, soy milk, soy protein, etc.) is full of mineral-blocking phytic acid and phyto-estrogen, or plant-based compounds that mimic the hormone estrogen in your body when consumed (which I consider to be unhealthy). If you are trying to avoid GMO’s, then know that soy crops in the United States are typically GMO’s. Homemade mayonnaise is so easy to make with plain olive oil, and you get the nutritional benefit of the raw egg yolks. Just be sure you are using organic eggs!



Did you know that anchovies are a superfood? They contain high levels of fat-soluble vitamins, omega 3 fatty acids, bone-supporting minerals, choline, and much more. They also offer a good source of energy with nourishing fats and lots of protein. Because of anchovies’ bad rap, I try not to tell my family when there are anchovies in the food because if I don’t tell them, they don’t notice. When added to recipes as I have done this week, the anchovies simply add a salty flavor that most people enjoy. The reason they are so good for you is because you are eating the whole fish- bones and all! The fish are just so small that the bones dissolve when cooked. Since heavy metals like mercury accumulate in body tissue, it is the large fish that pose the most risk of heavy metal toxicity in seafood, so these little guys are no threat. They are also very plentiful in the sea, so don’t worry about destroying their population.



Still think LARD is a health hazard? When lard is from organic, pasture-raised pigs, the fat is one of nature’s best sources of Vitamin D. There is evidence that saturated fat is linked to heart disease, contrary to popular belief. Because lard is very balanced in Omega fatty acids and can handle high levels of heat for cooking, it is an excellent traditional fat to use in your kitchen. Don’t believe me? Learn more from my post, “Why we try hard to eat LARD” here:



Lacto-fermentation uses the whey from separated raw milk or drained yogurt to enhance the nutrition of different foods. When you use whey to ferment juice, vegetables, fruits, etc., you let healthy bacteria and enzymes proliferate, so it becomes a “superfood” and naturally preserves the food. Lacto-fermenting is a great way to save on pro-biotic supplements because the homemade version is vastly higher in quality than what you will buy at the store.


Coconut (Oil, Flour, Etc.):

Coconut is a food that has been villainized because of its saturated fat content. Traditional cultures, particularly Pacific island cultures, thrived on coconut and those who have remained untouched by industrial foods maintain exceptional health. Once you understand that saturated fat does NOT cause heart disease and is actually essential for nourished health, you will find that coconut is one of the only plant-based foods that offers this kind of nutrition. Coconut oil is a highly stable cooking fat, meaning you can use it to cook at high temperatures. The flesh can be used in many ways, such as shredded coconut for snacking or coconut flour for grain-free baking options. Coconut milk is hydrating and helps you absorb all the vitamins and minerals you absorb. Some studies are beginning to show that liberal use of coconut oil in the diet may help with diabetes and even Alzheimer’s. As the mainstream medical world is discovering the true benefits of coconut, I not only say “we (the holistic world) told you so!” but also, “jump in and enjoy eating and cooking with coconut!”