Dr. Weston A. Price: 11 points

In his World-wide research of PreIndustrialized HEALTHY communities, he found that the peoples had common traits despite the variety and differences in their diets and geography.

1. Extraordinarily high FAT SOLUBLE VITAMINS AND FATS complexes -- meat sources usually organs -- Fermented Cod Liver Oil 2/3 to 1/3 Butter oil and/or Fermented Skate Liver Oil 
2. Bone broth and/or RAW dairy -- GRASS-fed and/or wild -- mineral rich and some fats for absorption. 
3. All Seeds (grains, beans) sprouted, fermented, sourdough  (dormant seeds have phytic acid that holds the minerals trapped and undesirable ratios and potential available minerals until the germ ination conditions to release them along with nutrients, enzymes, etc (phytic acid also grabs onto the minerals from your body.))
4. Seafoods and seaweeds, mostly seaweed. Iodine among 92+ trace minerals and chlorophyll. More "seaweed" algea varieties than "landweeds" -- not to be underestimated. (And salt)
5. Raw foods of all groups, typically about 80% raw to 20% cooked. Not just plants. (Raw yolks have nutrient range and enzymes. Raw whites however have anti-enzymes)
6. Fermented of all of the above. Foods are eaten in season and fermented as living/preserved/raw until next seasons, increased nutrients, enzymes, organisms. 
7. Emphasis that all foods, including dairy (butter, milk, cheese, hard cheese,....) are in season.

I believe these might have been in the original eleven:

1. High enzyme rich. Dehydrated also maintains majority of nutrients and enzymes. 
2. Whole food = WHOLE animal, all parts bones, skin, organs, etc 
3. Huge amount of the plant foods (despite current popular belief, Price did not originally find huge ratios of animal products.
4. Calories almost entirely from FATS. Up to around 80% and mostly from animal sources. 

? These were findings of Price were in "the letter" and are in the site below but doesnt seem like the original list....

1. No processed, industrialized,... no stripped, refined sugars, syrups, flours, chemicals.
2. Preconception diet - minimum of 3 months before conception. 

https://www.westonaprice.org/health-topics/abcs-of-nutrition/principles-of-healthy-diets-2/

Best Mashed Potatoes

Easier and tastier.

If you have left over sweet potato (or squash, we like acorn and kombachu, or cauliflower) then add that when you mash them.

If not, then dice it up a sweet potato or two and put it in while you cut up the rest of the potatoes.  (It takes longer for them to cook, and I don't bother waiting for the water to boil to put the sweet potato in.)

Leave the skins on!! why in the world people go to the bother of peeling them beats me! besides there is the nutrition there!  (in the South they always left them on!)

I use yukon.  I like them the best of the potatoes that I can "name", they are a "yellow" type. And as far as I know, only the russets were GMO-ed.

Add salt to the boiling water before they cook, that way they taste better - only the raw potato soaks up the salt.

Drain it out when fork pierces easily.

Put in a whole stick or two of butter OR more 
AND a glug of milk OR water. (that's a real measurement) :)

mash it or beat it with a machine. ...with yukon, butter, milk, and the veggies, it doesn't take as much mashing for creamy goodness to develop.

add a bit of crushed parsley or kale etc from your bag you have in the freezer (wink)  to help train your brain chemicals to like the greens!

And now you have a tasty, sweet, savory, creamy, yummyness that makes gravy only optional.

Gravy is fantastic from bone broth!!  (remember don't boil the bone broth)

Cauliflower delight

This can be a finished dish in the still firm, cooked until soft, or even mashed to fit your family's current vegetable allowances :)

Saute onions and a bit of salt until soft in butter or coconut oil. Add thoroughly chopped and smashed garlic.

Add Cauliflower and enough water to cook until desired texture.
Stir to mix and add more butter or coconut oil to allow onion/salt/garlic "seasoning" mixture to be all over the cauliflower.

Don't let it run out of water before it is done, But add a little if needed to keep it from browning on the bottom.
Add cheese if desired. Grass fed (white) cheddar is my favorite because it is a mild blending sharp cheese - if that makes sense at all.

Optional: add cooked bacon, sausage, ham or the like and it can be a great brunch. Also, can add other vegetables or greens from other colors of your vegetable rainbow :)

Good, Better, Best?: Targeting the BEST (links still to be added)

In my efforts to balance "good, better, best" with a budget, availability (which is actually usually based on effort one is willing to exert = pray for strength to do your part in improving health) and practical time use, I am constantly having to make choices.

I believe that all of the foods we use here are great foods! And the possible edible nourishing creations are endless. YUM! :)

However, I have drafted a list; based on my own opinion, drawn from what I have learned of certain whole foods and their applications in our bodies as well as their value and potency in what we have available to us.

If we implement these SUPER foods in our daily meals,
regardless as to any other changes we make,
then we will have a higher quality and amount of benefit
to balance the percentage that is less ideal...
Am I making sense?

Below is my list of SUPER Whole Foods.
Using this, I have created a label called "SUPER Foods". The recipes with this label are more super than not because they contain a higher ratio of these particular foods than of foods that are not the.... superest... in that recipe! :)

THE "SUPER FOODS" LIST!:

(links are to where the cheapest source I know of--- A local farmer or coop/store may have a better price in your area - such as all grass-fed beef cuts/bones.)

• Fermented cod liver or skate liver oil
• Raw butter oil
• "Blend" (those two combined)
• Butter 1,2, OR (if you are off dairy) clarified butter or ghee
  
• Coconut oil (I use flavor/scentless expeller pressed) and/or Palm Shortening
• Broth made from Bones (or grass fed raw milk in season)
  
• Organs -- grass fed
• Grass-fed, in the pasture, animal fats (and gelatin) with any meats
  
• Eggs from soy-free, GMO-free, free ranging, omnivorous healthy birds
  
• Sauerkraut - naturally fermented (and other naturally fermented foods)
  
• Seaweed such as Kelp, (selected because they add no noticed taste by the most discerning seafood haters.) and wild seafood in general. oh, The bounty of the sea!
  
• Bok Choy, Kale, Collards, Dandelion Greens (any easily found greens!, but these are Calcium superstars and low in Oxalic Acid see chart in book)
• Chia (Soaked with lots of water)
• Amaranth, Buckwheat (better if sprouted or soaked)
• Sprouted and/or soaked whole grains and legumes (so many beans!), whichever ones work for you.
• A variety of every color of fruit, vegetable, herb,... of every plant you can grow in your garden or entice yourself to eat. Eat your rainbow. Try Heirloom, or even older! Our modern world has shared its variety and bounty as it has grown so small.
  
• Onions and garlic have to be included as their own. I think every continent's people have utilized them to make their food edible since the beginning, and when I try to count up their wonderful properties, then they are simply one of my favorite foods.
  

All plant foods are, of course, more beneficial if grown free of chemical 'additives' such as pesticides, herbicides, fungicides, fertilizers, etc. This is made possible, in large part, if they are grown in a soil/compost rich in nutrients and biodynamic benefits. (See Dirt, the Movie for an introduction to soil and entertaining portrayals; Botany of Desire:plant selection. both are on Netflix)
When plants are fed richly in an environment that does not kill either the amazing microorganisms or the visible little critters around and especially in the soil, then these plants are fed by intricate and galactic alterations that are overwhelmingly abundant and largely still unexplored. This kind of husbandry makes for a strong, complex plant internally that gives it a strong resistant to previously destructive pests and plagues AND give us the amazing taste and nutritiously beneficial experience that we all wish for. (think of GGr'pa's home grown tomatoes or the best strawberry or apple you ever had, lettuce that actually tasted GOOD, potent herbs, and good quality essential oils) One term for this is High Brix.

Healthy animal products should be consumed by us only when they are eating 100% growing pasture or wild forage (wild seafood,...).

For the SUPER, SUPER example; A healthy cow eats grass, but during the winter may have to eat cut/stored hays. So the ideal products are those obtained once the cow has once again returned to eating grass for more than a week. These meats and organs are significant in their CLA, K2 and other notable Fat oriented nutrients as well as beautiful characteristics demonstrating other nutrients such as a delicious bright yellow butter (with a lower melting point) or splendidly flavored meat flesh. Naturally, the organs would be more desirable as well.
Spring butter has been considered sacred by the nearly by-gone Mountain Swiss people for centuries because of it's being so exceeding and particularly beneficial.