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/

Crucial Nutrients Diagram

Click to enlarge

Fat Soluble Vitamins such as A, D, K2 are found in safe ratios in
Healthy animal's Fats that are fermented or from fast growing/plentiful green grass
and in very desirable abundance and ratios in
Green Pasture's Fermented Cod Liver oil and Butter oil Blend.
Minerals are found in Bone Broths, Dark Green Vegetables, and Raw Dairy.
There are 7(+) DIFFERENT CALCIUMS which we need all of in varying ratios throughout the body. Herbs are prob the best DIY way. Supplementing with them needs to be done with specific cautions.

See this link's chart here for more examples and great super foods that exemplify this diagram:
https://docs.google.com/spreadsheet/ccc?key=0Ai3zK3S0SNBWdHE2bFNUeEVnZEY4TFppZTRmaDN5Nnc
(I would give credit for the origination of this diagram if I could - over 4 years ago I saw a chart with Vit A, D, K2, Ca, Mg, and types of fat (?) linked to an article discussing their ratios. I have not been able to find it since WAPF made their new site (although it may not have been on their site, merely a time marker). I finally decided recently to create my own but to also include these other important factors of water soluble Vitamins, phosphorous, flora, enzymes, and the mention of other nutrients to open the door to possibilities that may play a prominent need in your family's ratios.)

Mostly Vegetable Cordon Bleu (dairy free w/out the cheese)

So yummy. And although it wasn't the prettiest ever, it was still pretty enough I wish I'd taken a picture before we ate every speck of it! I made this up in the middle of a hot streak of good dinners that everyone ate to the last bit. In this case, I was thinking that the chicken cordon bleu on a show was just too much meat and not enough veggie. I've been looking for ways to eat Bok Choy and Collards because they are "on the list" of desirable greens. They are 'super' high in Calcium - way more than milk- and are also low in Oxalic acid (oxalate) that interferes with mineral absorption and can cause problems (if not broken down by including fermented foods).

1. Fry a few pieces of bacon OR slices of ham with some palm shorting/coconut oil/butter (the oil/fat helps the flavor permeate the whole dish)
   
2. Slice two large onions into long somewhat narrow pieces.
3. If you are using raw chicken add small pieces or long strips to the pan. Salt, Pepper and garlic powder would be nice.
   
4. Add the sliced onion, and lightly salt and pepper, after you have cooked the first side and flipped the bacon/ham
5. Long slice Bok Choy and any other vegetables you feel inclined to add (mushrooms might be good). Add more butter if needed or just for yummyness.
   
6. When the onions have softened and are translucent add the white (lower portion) of the bok choy
7. I used left-over chicken which I chopped into bite size pieces and added it in time to heat through.
   
8. When the bok choy has started to lose it's crispness add the green portion of sliced Bok Choy and any other shorter time cooking vegetables (I used collard greens, but I imagine some purple cabbage would be worth trying)
9. The best part is the finishing step. I sliced thick slices of New Zealand Jack or Cheddar (whiter choices would be nice) cheese all over the top. It is strong sharp cheese (and Australian/New Zealand cheese is always grass fed = K2 etc.) I can find some at my Trader Joe's and Walmart. When the cheese is melted Either stir it up a bit so the cheese and buttery moisture is all mixed like a sauce or Serve it so it is still mostly on top and visible.
   
10. If dairy free, add olive oil and extra herbs, maybe some citrus juice... think wilted salad maybe.
    

Cheese and Vegetable Chowder

This soup is so lovely.  The vegetables are the star, but the nutrition is boosted by all the homemade stock, cream and cheese in the background.  This is perfect for our family, since we are fighting off the sniffles.  My E and M slurped their bowls up with gusto tonight before going to bed a little earlier than usual.  I hope they heal a little as they sleep.  

Read about how the healing properties of homemade bone broth here.  I had a lot of stock on hand from Thanksgiving when I made turkey stock.  After making a double recipe of this soup, I still have two large containers of stock left in my fridge!  

(I will probably make tomato cream soup later this week, and I will post the recipe when I do.  Plus, I have another turkey I need to roast soon, so I'll have even more stock to make nourishing soups with.  This is very important at this time of year when our immune systems can take a beating, and we don't get as many vitamins from the sun.) 

Cheese and Vegetable Chowder

4-6 tablespoons butter

1 large onion, finely chopped

1 large leek, split lengthwise and thinly sliced

2 garlic cloves, crushed

6 T. sprouted whole grain flour

5 cups chicken stock, preferably homemade

3 carrots, finely diced

2 stalks celery, finely diced

1 turnip, peeled and finely diced

several large broccoli florets, chopped

3-4 sprigs fresh thyme, or 1/8 tsp. dried thyme

1 bay leaf

1½ cups raw cream or half-and-half

10½ oz. mature raw Cheddar cheese, grated

fresh chopped parsley, to sprinkle on top

salt and pepper

1. Melt the butter in a large heavy-based saucepan or stockpot over a medium-low heat. Add the onion and leek. Cover and cook for about 5 minutes, stirring frequently, until the vegetables start to soften.  Add the garlic and cook for 1-2 more minutes, taking care it doesn't burn.
2. Stir the flour into the vegetables and continue cooking for 2 minutes. Add a little of the stock and stir well, scraping the bottom of the pan to mix in the flour. Bring to a boil, stirring frequently, and slowly stir in the rest of the stock.
3. Add the carrots, celery, turnip, broccoli, thyme and bay leaf. Reduce the heat, cover and cook gently for about 35 minutes, stirring occasionally, until the vegetables are tender. Remove the bay leaf and the thyme branches.
4. Add the cheese a few handfuls at a time, stirring constantly for about a minute after each addition, to make sure it is completely melted. Taste the soup and adjust the seasoning, adding salt if needed, and pepper to taste. Turn off the heat and stir in the cream until warmed through.  Ladle immediately into warm bowls, sprinkle with fresh chopped parsley and serve.  

Basic Rich Crackers

These are the basic crackers I make on a pretty regular basis for our family. They are made with four simple ingredients: butter, yogurt, flour, and salt. You combine, cover and soak overnight, then roll them out in the morning, cut and bake them. Simple as that, and you get all the benefit of whole foods, properly prepared.

To start with, freshly ground flour that has been soaked to rid it of phytic acid is very healthy. Not to mention the vitamin K2 from the butter if it is grass-fed, and the probiotics found in good quality whole milk yogurt. Even the salt is beneficial if you choose a high quality salt full of trace minerals, such as Celtic sea salt.

I like to use Kerrygold Irish Butter from Trader Joe's because it is the best price I have found. I also get my yogurt from Trader Joe's, or I make my own from whole raw milk. I haven't tried it yet, but since I have milk kefir around, I wonder if I could use that in place of the yogurt in this recipe.

They are delicious with raw cheese and organ meat sausage (like Braunschweiger, yum!). But enjoyed all by themselves they are still lovely. They are very similar to Cheez-its I think.

Basic Rich Crackers

1 cup plain, whole milk yogurt
1 cup (2 sticks) butter, softened
3 1/2 cups freshly ground whole grain flour (I have used spelt and whole red winter wheat, both with good success)
2 teaspoons sea salt

1. Cream yogurt and butter together. Add flour and salt and stir to combine.
2. Cover with a towel and a plate, find a warm place to soak 12-24 hours (or overnight).
3. After the soaking period, preheat oven to 400 degrees.
4. At this point you can add any herbs, cheeses, or spices to your dough you might like to try. I have only attempted cracked pepper and parmesan cheese, but it was delicious! The possibilities are endless, but the crackers are truly delicious all on their own. Don't feel you need this step, it is optional.
5. Use white flour, sprouted flour, or arrowroot powder (because each of these options have no phytic acid) to roll your dough out very thin. Use a pastry or pizza cutter to cut dough into small squares or rectangles.
6. Place onto a parchment-lined baking sheet. You can put the crackers fairly close to each other, they do not spread. You can prick with a fork, but I have not seen much of a need for it.
7. Bake 8-12 minutes, checking every minute or so after 8 minutes have gone by to make sure they do not overbrown. You know the crackers are done when they are slightly brown on the edges and the middles of the crackers look drier.
8. Remove from baking sheet to cooling racks immediately, but be gentle so they do not break. Enjoy!