When this New Year started, I resolved not to try some weight loss scheme, or punishing cleanse, but rather, I felt like what we needed most was really nourishing meals to build up the growing bodies of my children. With that in mind, I have been experimenting with different menu plans, trying to figure out how to stuff as much nutrition into a meal while still on a budget, all the while making sure the foods are kid-friendly (or at least, to a certain degree – my kids eat a lot of different types of food and aren’t really macaroni and cheese type children).

One of the protocols of a nutrient dense meal I have been using is a meal based on a diet that a dentist, by the name of Dr. Weston A Price, had served to malnourished children to improve both their general health as well as their dental in the mid-1900’s. The children went into the program having rapid teeth decay, and a huge 90% left the program with their rapid teeth decay arrested. True story. (If you’d like to read more about his research you can read his massive and interesting book, Nutrition and Physical Degeneration, and if you are interested in how a similar diet could help prevent teeth decay, you might want to pick up the book, Cure Tooth Decay.) 

His meal seemed like a good place to start. It was based on the nutritional profile of the healthy diets of the people groups he researched worldwide. He found that while their foods could vary widely, their nutritional profiles were amazingly similar, such as being high in minerals such as calcium, and vitamins such as A, D, and K2. With that in mind, he put together a meal that would be familiar and palatable to children in the 1940’s that contained high mineral and vitamin content.

This is what he used as the blueprint:

  • 4 ounces of tomato juice or orange juice (I believe this was served for the vitamin C content, but it also would provide important antioxidants)
  • 1 teaspoon of equal parts of very high vitamin natural cod liver oil and an especially high vitamin butter oil (Made from cows that were grazing on rapidly growing green grass which made the butter especially high in vitamins A and K2).
  • 1 pint of stew made with nutrient dense homemade stock, meat and vegetables
  • Rolls made out of freshly ground whole wheat served with high quality butter
  • Dessert was cooked fruit with very little sweetening
  • 2 glasses of fresh whole milk
Each child was given seconds, if they wanted it (and many did). This menu varied so that they could include fish chowder, or organ meats on a regular basis.

The above picture was one of our meals based on his recommendation. You see a cup of raw goat's milk, a cup of orange juice, cod liver oil, 2 cups of salmon chowder, a whole grain gluten-free biscuit spread with high vitamin, pastured butter, and then simple baked apples for dessert.

This very American, yet very nourishing meal is incredibly satisfying. Because we don’t have to fit all our nutrients into one meal, we haven’t been drinking 2 cups of milk with this one meal, but spread it out. We also often replace the OJ with other good sources of vitamin C and makit it all gluten-free. But I have been trying to make more meals like the one pictured above and have been really happy with the meals it has produced. Plus, I know that is it providing a good synergy of nutrients, which can be so important for proper nutritional utilization.

It has been a New Year’s resolution worth keeping – and a delicious one too.  

What about you? How are your New Year’s resolutions going?

The making of a nutrient dense meal
My resolution to nourish my family with hearty meals is going well so far. Here is one example of how I am fulfilling that resolution.