Text and photographs copyright © 2014 by Jennifer McGruther All rights reserved. Published in the United States by Ten Speed Press, an imprint of the Crown Publishing Group, a division of Random House LLC, a Penguin Random House Company, New York. www.crownpublishing.com www.tenspeed.com Ten Speed Press and the Ten Speed Press colophon are registered trademarks of Random House LLC Library of Congress Cataloging-in-Publication Data McGruther, Jennifer. The nourished kitchen : farm-to-table recipes for the traditional foods lifestyle : featuring bone broths, fermented vegetables, grass-fed meats, wholesome fats, raw dairy, and kombuchas / Jennifer McGruther. -- First edition. pages cm Includes index. ISBN 978-1-60774-468-9 (paperback) 1. Cooking, American. 2. Cooking (Natural foods) 3. Nutrition. I. Title. TX715.M474325 2014 641.3′02--dc23 2013043368 Trade Paperback ISBN: 978-1-60774-468-9 eBook ISBN: 978-1-60774469-6 v3.1 To my husband and my son, whom I love very deeply. contents Introduction CHAPTER 1 from the garden CHAPTER 2 from the pasture CHAPTER 3 from the range CHAPTER 4 from the waters CHAPTER 5 from the fields CHAPTER 6 from the wild CHAPTER 7 from the orchard CHAPTER 8 from the larder Glossary Resources Real Food Advocacy Groups Measurement Conversion Charts Acknowledgments About the Author Index introduction “E veryone had a garden back then; you just couldn’t get by without it. We fried our dinner in lard, and sauerkraut got us through the winter,” Trudy explained, answering a question about how the old-timers survived in the rough- and-tumble Colorado mining community of Crested Butte long before the roads were paved and imported, packaged foods traveled up the winding mountain passes in eighteen-wheel trucks to line the shelves of our grocery store. Trudy, you see, is an old-timer. She grew up when convenience foods and long-traveled fruit and vegetables simply couldn’t be found. That time lingered in the isolated town of Crested Butte, where I make my home, longer than it did in most American communities. Here, seasonal vegetables straight from the garden filled the dinner table, along with whole milk and butter from the local creamery, and locally produced meat and lard. In the fall, plenty of sauerkraut was put up to last until late spring lest bellies go hungry. These foods—meat loaf and liver, whole raw milk and just-gathered eggs, sourdough bread and soaked oatmeal porridge—nourished generation after generation of healthy people the world over until the global food supply began to change slowly but dramatically at the dawn of the Industrial Revolution of the nineteenth century and again after the Green Revolution of the mid-twentieth century. A Traditional Foods Movement Traditional foods are the foods of our great-great grandmothers—the foods of gardens and of farms. They represent a system of balance, emphasizing the value of meat and milk, grain and bean, vegetables and fruits. There is a movement afoot to restore this way of eating. The movement