Superfood Staples

This year I have been focused on incorporating as many "superfoods" as possible into our family’s meals because of my pregnancy. Now that sweet baby Jude is here and I am in the postpartum/nursing season, that focus continues.

Ever since Jesse and I opened the Whiffletree Farm Store in 2012, we have carried a few special foods in addition to our own farm-raised products. We have always looked for foods that are nutrient-dense and produced with the utmost integrity. Whenever possible, these foods are from local sources. We wanted these foods for our own family, and we knew that many of you would want them, too.  

Many of the foods that we have sought out and now feature in the store are what I would call superfoods because of their high content of nutrients and/or healthy fats. For all of them, even a little bit goes a long way. Let me introduce you to a few of my favorites available at Whiffletree. (I am not a health or nutrition professional, so I will keep my information basic, but I encourage you to do your own research and learn more!*)

1.  Grassfed butter contains saturated fat and cholesterol essential for nervous system function and growth and development of healthy children; Vitamin A that contributes to a healthy heart and cardiovascular system, immune system, and thyroid; saturated fat, cholesterol, and antioxidants that protect the body from osteoporosis, arthritis, tooth decay, and cancer. Butter is truly the king of fats! The Swiss Villa butter in our store is grassfed, non-GMO, and from A2/A2 cream. The salted butter is made with sea salt. I encourage you to use even a little bit of this golden grassfed butter - perhaps in a special recipe, on bread or a baked treat, or even in your coffee!
2. Organ meats such as liver and heart contain a variety of nutrients (including iron, magnesium, zinc, vitamin A, B vitamins) in higher amounts than muscle meats. There are many ways to make them tasty either as a featured ingredient or a “sneaky” ingredient hidden within a more familiar dish. Look here for a great selection of creative and tasty recipes! See my favorite chicken liver pate recipe below.
3.  Pasture-raised eggs—especially the yolks—are a great source of vitamin A, vitamin B12, choline for brain development and cell function, and essential fatty acids. You can always add a few extra yolks to your scramble or blend into your smoothie. Hard-boiled eggs make a great snack or salad topping.
4. Wild-caught seafood—contains different nutrients from those raised on land. Fatty fish such as salmon also have plenty of vitamin D and omega 3’s and omega 6’s in the proper ratio. Many people are intimidated by the idea of cooking seafood, but it can be very simple and makes a great at-home “fast food” option, generally cooking in 15 minutes or less! You can use leftover cooked salmon or shrimp as a delicious salad topping or in place of tuna for a twist on tuna salad.
5. Extra virgin olive oil—We carry Laconiko Olive Oil because it is all natural, cold pressed, extra virgin, non-GMO, sourced from a single estate. The extra virgin designation has to do with how the oil is produced, its chemistry (percent acidity), and its flavor. The founder of Laconiko lives in Manassas and personally vouches for the quality of the product his family raises and produces in Greece. The olive oil industry is complicated and riddled with misleading marketing claims and adulterated oils, so this connection gives us faith in the integrity of the oil we sell.  
6. Fat from grassfed beef—When consuming red meat, it is very important to eat it with the fat! The fat of ruminant animals raised on grass contains vitamin A and D, essential fatty acids, antioxidants, and more.  It helps our immune systems, bones, energy level, cell integrity, and liver function.  
7. Lacto-fermented condiments and beverages—The beneficial bacteria in lacto-fermented foods such as sauerkrauts and kombucha aid digestion and contribute to a healthy gut microbiome, in turn boosting the immune system and more. Our ferments are locally produced and fermented according to ancient principles without additives.
8. Bones—another superfood that cannot be overlooked. Making bone broth is simple and straightforward. Broth can be used as a base for soups and sauces or as a simple beverage. The calcium and other nutrients from the bones of pasture-raised poultry and grassfed beef build healthy bones, teeth, and cartilage, help to heal and strengthen the digestive tract, and more. In our store, find bones from Whiffletree-raised animals as well as freeze-dried bone broth made from our bones.
9. Raw local honey—The health benefits of raw local honey are largely well-known: allergy relief, immune boosting, etc. However, industrial honey is another product that is often labeled in a misleading way or mixed with lesser products. We have a long-standing connection with Katherine Adams of Stallard Road Farm, who produces truly raw, uncompromised, great-tasting wildflower honey right in Amissville, VA.

*I take my nutrition information largely from the Weston A. Price Foundation. You can explore the WAPF nutrition guidelines and overall health philosophy at https://www.westonaprice.org.

-----

CHICKEN LIVER PATE

(Adapted from Back to Butter by Molly Chester and Sandy Shrecengost)

• 1 lb chicken livers, rinsed and trimmed of connective tissue
• 1 half-inch thick slice of yellow onion
• 4 whole cloves garlic, peeled
• 8 Tbsp butter, sliced into 8 roughly equal chunks, at room temperature
• ¾ tsp sea salt
• ¼ tsp black pepper
• 2 hard-boiled eggs

Place liver, onion, and garlic in a saucepan. Cover completely with water. Bring to a boil, cover, simmer 5 min. Remove from heat and let stand, covered, for 10 min.

Drain liver mixture. Cut onion roughly into large chunks. Process liver, onion, and garlic in food processor until smooth (about 30 seconds).

With motor running, add one chunk of butter at a time. Let each piece fully incorporate before adding the next.  

Coarsely chop hard-boiled eggs. Add one at a time with motor running. Let each egg fully incorporate before adding the next. Add salt and pepper and process for additional 10-30 seconds until mixture is smooth and all egg and seasonings have incorporated.

Transfer mixture to a 9-inch tart or pie pan or several small ramekins, smoothing the surface. Refrigerate for 1-2 hours before serving.  

Serve with raw vegetables, apple slices, crackers, or wedges of thin buttered toast. You can also freeze in small containers. Add small amounts to recipes such as chili, enchiladas, meatballs, or meatloaf for “sneaky liver”!