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Episode 34 – What we can learn from the Amish about Food and Healthy Eating

 Today we’re going to be talking about what we can learn from the Amish about food, eating, and dining. The Amish are a very healthy community because they eat very simply. They eat food that they cultivate on their own land, and they have a huge amount of physical exercise having to look after their farms, grow their food, and do a lot of other manual labor that we would use machines for. They’re good at working as a community; helping each other and buying from each other. Today we’re going to talk about what they eat and the healthy lifestyle that they live. 

So, the Amish grow and produce their own food as much as possible. They use old, tried-and-true methods of farming that have been passed down the generations, rather than modern industrialized farming methods, which are not as good for the animals. They’re very good at being self-sufficient. Often they have cows, they have chickens for eggs and meat, they butcher their own food, they grow their own vegetables and fruit, or they buy from each other. They get their own milk, and then make their own cheese and dairy products.

I looked up what makes up the Amish diet, and the foundation is traditional, simple, and hearty foods. They work very hard with physical labor, and so they need food that’s going to sustain them for the day. They can’t exist on salads; they need good meat and good carbohydrates that will help their bodies with the hard physical labor that they do throughout the day. So, let’s look at what they eat regularly. 

They have meat and poultry, especially chicken, which is often used in casseroles, stews and roasts. For beef and pork, they often raise their own cows and pigs, and they use that for stews, fried meat, or sausages. They do use turkey as well. 

They make their own bread, often grinding their own grain, whether it’s ordinary bread or sourdough. They like to bake pies and biscuits, and anything else that they want as a snack or a treat, they often bake rather than buy. 

Then vegetables – potatoes, corn, cabbage, and root vegetables are very popular among them to use in soups, stews and casseroles. They often make cabbage into sauerkraut, or use it in coleslaw or stews. Then there are fresh seasonal vegetables such as tomatoes, green beans, peas, squash, and etc. 

As for their dairy, their farms produce plenty of milk, and then they make butter and cheese. Amish butter is known for its rich creamy taste. They make cheeses, from soft ones, like cream cheese and cottage cheese, to harder varieties like cheddar.

They enjoy making hearty, one-pot dishes with meats, vegetables and starches baked together in a rich creamy sauce. Maybe they’ll have a lamb casserole, a beef casserole, or chicken pieces in stews and soups with hearty ingredients. 

They definitely enjoy sweets and desserts, but as I said before, they’re usually made from scratch at home with fresh, healthy ingredients, not from the grocery store. A classic Amish dessert made with molasses filling and a crumbly top is called Shoofly Pie. They even make their own jams and preserves from seasonal fruits like strawberries, peaches and raspberries, which they’ll have with bread or as part of their desserts. Another popular treat is apple butter, which is a sweet, spicy spread made from apples, sugar and spices.

They enjoy their coffee and herbal teas, often made from plants that they grow themselves, like mint tea, or chamomile tea. They have homemade fruit juices. Apple and grape juices are common in their households. 

Of course, the Amish are good at preserving food – a lot of them don’t use electricity, and so wouldn’t have proper refrigerators or freezers, so they store their food in the old fashioned way; in cellars over the winter. Then they can, preserve, and pickle foods to make them last. They can fruits, certain vegetables, and tomato sauces for cooking. They even can meat, and they pickle cabbage, cucumbers, and et cetera to have fermented foods on hand, which are very healthy and good for digestion. Then, of course, the fresh eggs from the chickens would be used in baking, breakfasts, and casseroles. 

So, their diet really centers around the whole, simple foods with a focus on what’s locally grown and what they have available. Their meals are hearty, nourishing, and generous, which reflects their hard-working, family-oriented lifestyle. They prioritise quality and tradition in the way they approach food and meals. But what can we learn from them? Let’s talk about some specifics. I’ve mentioned many of these but I wanted to just list them out again. 

They use simple ingredients, locally grown seasonal ingredients and meals that are typically made from scratch using whole unprocessed foods. Seasonal eating, eating what’s in season, encourages a diet that’s high in nutrients, because food doesn’t have to stand around for months before it’s eaten. The foods are fresh and nutrient dense. 

Family Food for Moms .com

They have homegrown and preserved foods – raising livestock and poultry, growing their own vegetables and fruit, and preserving their food through canning, pickling, and fermenting. Now, most of us definitely aren’t able to raise our own livestock. I don’t think I would be inclined to, but we can be aware of the quality of what we eat, and buy directly from farmers, from farmers markets, or even from the Amish if you live nearby. The food will be a lot lower in pesticides and much higher in nutrition.

Raw milk has more enzymes that help you digest it effectively, and many nutrients that are destroyed by the pasteurization process. Unpasteurized dairy is definitely the best option if it’s legal where you live. Even attempting to make simple cheeses like cottage cheese, or finding a good quality source of those is very helpful.

Amish meals are family affairs – they emphasize the importance of eating together, of slowing down, and enjoying the meal in a mindful way. They prepare the meal with care, and share it in a community or a family setting. Cooking is a time honored tradition that’s passed down through the generations from grandparents or parents. Grandmother’s recipes are cherished, grandmother’s ways of doing things are honored, and people learn the value of tradition and craftsmanship in the kitchen. Cooking is seen as an art, something that they work on and grow more skilled in, rather than something to rush through or do as quickly as possible.

The result is nutrient dense, hearty, filling and satisfying meals that sustain them through their long days of physical labour. Dishes like stews, casseroles, and bread that’s freshly baked are staples in their diets. Because they grow and produce most of their own food, they are self-sufficient; they don’t need grocery stores, and they’re able to provide what they need for their families. 

They see cooking and growing food as a service, and a gift of love and care for their families. This definitely makes the Amish healthier than the average person, because they avoid processed foods, and eat meals prepared from scratch. So, that’s something we can aim towards. 

It’s not always possible, though. I definitely have backups. I’ll buy some frozen meals for those days when things are too crazy, but then I try to make fresh meals from scratch in between. I’ll always try to do something in the crock pot or the instant pot on a day, and some vegetables in the steamer, and then it’ll cook away while I’m busy with the rest of life.

And then living with gratitude; enjoying community, enjoying family, and being aware of the blessing of food, home grown produce, and hearty home cooked meals, this all contributes to our health and wellbeing. Finding ways to move and be active is hugely helpful to our health as well. 

The main thing that sticks out for me when I think of the Amish is the ancient ways; they’ve gone back to or continued the ancient ways of growing our own food, harvesting it ourselves, making things from scratch, and doing as much as we can to make our meals wholesome, not processed or refined, but meals that are simple and delicious, filling and nourishing. 

I hope there are one or two tips here that you can apply in your own kitchen, or in your dining room, if you’re thinking of how to eat the meal.