Meet Mark

Let me introduce myself. My name is Mark Sisson. I’m 63 years young. I live and work in Malibu, California. In a past life I was a professional marathoner and triathlete. Now my life goal is to help 100 million people get healthy. I started this blog in 2006 to empower people to take full responsibility for their own health and enjoyment of life by investigating, discussing, and critically rethinking everything we’ve assumed to be true about health and wellness...

Tell Me More
Stay Connected
January 02, 2013

Are You Eating These Important Supplemental Foods?

By Mark Sisson
398 Comments

Egg YolkToday I’d like to talk about supplementation. No, not vitamins. While I obviously believe supplements of the pill, tablet and powder form variety can play a role in a healthy, modern Primal lifestyle, that’s not what I have in mind today. Instead, I’d like to take a look at supplemental foods – multivitamins provided in whole food form by mother nature (often aided and abetted by cooks, cheesemakers, farmers, ranchers, shepherds, and the like). In my estimation, there are a few absolutely essential supplemental foods that we should be eating.

Most of you are probably eating a few of these foods regularly, and some may be eating most of them, but I’d wager that none of you are eating all of them on a regular basis. Check the list, see what you’re missing, and adjust accordingly.

Egg yolks

Egg yolks are number one in my book. The way they blend effortlessly with other foods and even enrich them, and (if you get a really pastured one) provide unparalleled taste and mouthfeel when eaten straight out of the shell can’t be praised enough. The vitamin A, choline, folate, selenium, iodine, and omega-3 (again, if you get pastured) are rather nice, too. Eat egg yolks every day, just don’t smoke ’em. Yes, that was a double reference to both the egg yolk/cigarette study and Dr. Dre.

Liver

Since every animal comes with but a single liver, it’s tough to get more than a few ounces if you’re sharing with everyone else in the group. Good thing liver is the most nutrient-dense food on the planet, so nutrient-dense that eating more than a half pound to a pound a week is probably overkill and will net you an excessive amount of certain nutrients.

Seaweed

Seaweed is green vegetation that’s been marinating in mineral-dense seawater for its entire life, and when you eat seaweed, you get the best source of iodine, plus magnesium, manganese, iron, and tons of other trace minerals that you might be (probably are) missing out on. Some of the healthiest traditional cultures consider seaweed a staple food, and essentially every group of coastal people utilized sea vegetables in their diets. Sprinkle kelp or dulse flakes on food, make broth using dried kombu, eat seaweed salad when you go out to eat sushi, roll up avocado and meat in nori wraps – the possibilites are many and delicious.

Turmeric

You might have read my old post on turmeric, thought, “Huh, interesting,” gone out for Indian that night, and never thought about it again. That’s a mistake, in my opinion, because turmeric is delicious and a true health food. It and its primary bioactive component – curcumin – have been shown to be anti-inflammatory, anti-lipid peroxidative, blood lipid-improving, and anti-carcinogenic in human studies. Contrary to popular belief, turmeric doesn’t just go with Indian food. I often sprinkle it liberally on my eggs, meat, and vegetables, and I even make a tea out of it. So no, you have no excuse not to use more turmeric more often. Add black pepper to increase the benefits.

Bone broth

It can feel like a chore to make, but it’s really not. Get bones, cover with water, heat, strain. It only seems like a big job. Once you get going, though, it’s easy enough. Make it a routine, to make it even easier and ensure that you have bone broth on hand at all times. Just be sure to clean those pots right away; dried, obliterated skeletal matrices are tough to scrub off of stainless steel pots. As for the benefits, bone broth is a good source of minerals and gelatin. If you’ve been pounding the muscle meat, balancing the amino acid methionine out with some glycine from gelatin is advised, since methionine metabolism depletes glycine. Gelatin also improves joint pain and sleep quality. I hate the former and love the latter, so I make and drink bone broth.

Bone marrow

Bone marrow is an interesting one. It’s plainly obvious why humans and their ancestors have been seeking it out for millions of years – it’s fatty, calorie-dense, and delicious – but its nutritional value beyond macronutrients is a bit more murky. In a previous post on bone marrow, I tried to divine the specifics and came to the shaky conclusion that since marrow is actively involved in bone and connective formation and resorption, we can effectively think of it as an organ and thus assume it to be nutrient-dense. I think that still holds. No, there are no studies or nutritional databases to confirm this, but I’m going to go out on a limb and propose we consider bone marrow to be an important supplemental food.

Shellfish

Over a year ago, I told you guys to start eating shellfish. Did you? Well, consider this another notification that shellfish, particularly oysters and mussels, should be a regular part of your diet. Why oysters? Just four medium sized Pacific oysters supply a smattering of B-vitamins (including over 1000% of daily B12), 1200 IU of vitamin A, a third of daily folate, almost 7 mg of vitamin E, 3 mg copper, 280% of daily selenium, and 33 mg zinc. That comes with 18 g protein, 4 g fat, 1.5 g omega-3, 0.1 g omega-6, and 9 grams of carbohydrates. Why mussels? They’re also rich in B-vitamins, selenium, zinc, and protein, but also come with good amounts of magnesium and manganese. Other shellfish are also good, but probably not as important as oysters and mussels.

Aged cheese

Gouda and pecorino romano are ideal choices. Gouda is the cheese with the highest vitamin K2 content, and the longer the cheese is aged (fermented), the more K2 it picks up. Pecorino romano, by definition, must come from raw sheep’s milk grazed on lush grasses, and it must be made the traditional way – from animal rennet. The result is a salty, sharp cheese with bite, CLA, and the ability to “cause favourable biochemical changes of atherosclerotic markers.”

Natto

I know, I know. It’s soy, a legume with significant levels of phytoestrogens, phytic acid, and trypsin inhibitors. It’s got a gross, slimy texture that may be outdone only by its interesting taste. It’s soy. By most accounts, people following a Primal lifestyle shouldn’t have anything to do with it. If you asked me a couple years ago, I may have said that. But natto is a special kind of soy. It’s fermented using a particular strain of bacterium called Bacillus subtilis natto. When steamed soybeans are inoculated with b. subtilis, they are transformed from a basic legume with few redeeming qualities into a powerful supplemental food imbued with high levels of vitamin K2, a nutrient important in bone mineralization, cancer prevention, and protection from heart disease. If you’re into those sorts of things, natto is the single best source of vitamin K2.

Tiny whole fish with heads and guts

Anytime you can eat the entire animal, you should. Heck, if they were able to genetically engineer bite-sized cows, I’d be all over that (assuming they were grass-fed, of course). Until then, tiny fish with heads and guts will do the trick. I’m talking sardines. I’m talking anchovies. I’m talking smelt. I’m talking any of the fish running between a half inch and six inches long. Any longer and the guts will begin to stand out in your mouth. But if you keep to that sweet spot, you’ll get the brains, the glands (all of them), the organs, the bones, the fermenting algae, krill, and assorted sundry microscopic marine goodies tiny fish like to eat, in addition to the omega-3s and protein, without adverse flavors. Oh, and because they’re tiny and low on the food chain, tiny fish will be largely free of the heavy metals other, larger fish tend to accumulate.

Red palm oil

For the PBer who fears almonds and other nuts and seeds for the omega-6 content, vitamin E is scarce in the diet. Some would argue that vitamin E is only there to prevent oxidation of omega-6 present in foods, and there’s something to that. But still: dietary, full-spectrum vitamin E is a powerful antioxidant, and red palm oil is the richest source of the full-spectrum variety. It’s also a good source of CoQ10, another powerful nutrient. Oh, and it tastes good (once you get used to the unique flavor). Go for African palm oil instead of Southeast Asian, because the former isn’t produced on the backs of dead orangutans.

Brazil nuts

Selenium, selenium, selenium. This essential little mineral is woefully absent from most people’s diets, and it’s a shame: selenium is vital for thyroid hormone production, the manufacture of endogenous antioxidants, and sex hormone production. Brazil nuts are the best source of selenium. Many of the previously listed foods are going to get you plenty of selenium, but brazil nuts are nice to keep around for those days when you haven’t been eating your lamb kidneys, mussels, and anchovies. Just pop two or three brazil nuts and you’ll have more than a day’s worth heading straight to your gastrointestinal tract. Easy peasy. Go for the ones in their shells if you can, since those are going to be fresher than the shelled nuts.

Speaking of brazil nuts, I’ve always wondered whether to capitalize the “b” or not. Any thoughts?

Purple/blue foods (sweet potatoes, berries, vegetables)

As I’ve said before, bright colors in plants often indicate the presence of potent polyphenols – bioactive compounds found in plants. No bioactive color has been more studied and lauded than the blue/purple anthocyanins, which are linked to anti-inflammatory, anti-atherosclerotic, and anti-carcinogenic effects and can pretty much be found in any blue or purple fruit, vegetable, or tuber. So, Okinawan sweet potatoes are great sources. Blueberries, raspberries, currants, purple grapes, and blackberries are great. Red lettuce, radicchio, and purple cabbage, cauliflower, kale, tomatoes, and carrots are also rich with anthocyanins. If it’s purple or blue and edible, it’s probably worth eating.

Fermented food

Since modern medicine is steadily unearthing new connections between the gut microbiome and a host of health and disease states, we know we should pay attention to our gut flora. I can’t tell you to go eat dirt and stamp around barefooted in parasite-ridden water (even though both may theoretically have their benefits), but I can tell you to eat a mix of fermented foods. You’ve got your yogurts, your kefirs, your sauerkrauts, your kimchis, your (aforementioned) nattos, your beet kvasses, your kombuchas. Benefits include more numerous and more bioavailable nutrients, new nutrients, new genetic material for your gut flora to acquire, and membership into a tens of thousands of years-old fermented food appreciation Meetup group with billions of members from every culture that came before us. In other words, gut flora is important, everyone who’s anyone regularly ate fermented food, and you should too.

So, how’d you do? Does this look familiar to you? Are you eating these foods, or are you missing out? Let me know in the comment section, and be sure to mention any foods I might have missed. Thanks and have a great day!

TAGS:  smart fuel

Subscribe to the Newsletter

If you'd like to add an avatar to all of your comments click here!

Leave a Reply

398 Comments on "Are You Eating These Important Supplemental Foods?"

avatar

Sort by:   newest | oldest | most voted
Knifegill
Knifegill
3 years 8 months ago

I regularly eat all of those except red palm oil and natto, mostly because they are plowing down the amazon to produce those.

royalpriestess
royalpriestess
3 years 8 months ago

Ploughing the Amazon to produce AFRICAN red palm oil??

My parents are Nigerian, palm oil is common there – and the Amazon has not been an issue 😉

Peacemaker
Peacemaker
3 years 8 months ago

Regular palm oil they use in junk food comes from Indonesia, not the Amazon. Red palm oil comes from Africa as you said.

Charlotte
Charlotte
3 years 8 months ago

Absolutely. time to read ‘the palm oil miracle’ by Bruce Fife if you’ve been duped by the whole ‘palm oil is unethical’ nonsense

Chika
3 years 8 months ago

+1 I am Nigerian too and red palm oil is produced there. As long as you are buying from ethical sources then palm oil is a healthy choice. I like to saute veggies in half palm oil/half butter for a different more savory taste.

Susan
Susan
3 years 8 months ago

Thanks for the tip on how to use Red Palm Oil. I bought some a while back and haven’t gotten around to trying it.
Other favorite ways to use it?

Chika
3 years 8 months ago

Yw…I’ll be posting an authentic Nigerian tomato-based stew recipe soon which uses red palm oil. Be on the look-out!

Paleo Bon Rurgundy
3 years 8 months ago

I thought you might be Jamaican because your pretty, happy smile has been “jamaican” me crazy 😉

Chika
3 years 8 months ago

LOL Bon…oh how I love your spirited comments. Keep em coming!

KWigs
3 years 8 months ago

You can find responsibly harvested palm oil from Malaysia, not just Africa.

voingiappone
3 years 8 months ago

+1!
I buy Red Palm Oil handmade by a restricted selection of Malaysian farmers for a pretty cheap price (1 L for 25$?). It is imported by a Japanese company so I don’t think you have it in the USA too… but look for something like that as it is ethic, primal and delicious!

docrio
3 years 8 months ago

Me too! Me too! I usually add turmeric to my bone broth with pepper. The only thing missing is the natto. I like to mix different kale types in a bag with a bit of olive oil, pink Hymalayain sea salt, pepper, juice from half a fresh lemon and some parmesan. I’ll be switching to Pecorino romano. Add a few pine nuts and viola! A fabulous salad that keeps and travels well. A favorite road trip food of ours!

jackie
jackie
3 years 8 months ago

hm……..natto is made from soybeans and i don’t think soybeans are from the amazon. 🙂

Magda
Magda
3 years 8 months ago

Oh but they are, a lot of the Amazon forest is being cut down for soybean cultivation (mainly GMO for lifestock).
I guess you just have to check the country of origin if these things concern you (and they should!).

Kelly Fitzsimmons
3 years 8 months ago

Great List Mark.
Never tried bone broth or bone marrow. Where would you buy it?
-kelly

Jonathan
Jonathan
3 years 8 months ago

You can get marrow from some butchers (local ones are more likely to have it than grocery store butchers). Same with bones, and you can usually get bones quite cheaply from Asian supermarkets too.

michelle
michelle
3 years 8 months ago

I make a really crappy cup of coffee, so sometimes to make a more interesting cup of crappy coffee I put turmeric and cinnamon in it. If you make bad coffee too, try it.

Stevemid
Stevemid
3 years 8 months ago

Well, I followed your above recipe and mixed them all together and it tasted awful.

I feel pretty good though.

David B
David B
3 years 8 months ago

Did you fry it in coconut oil? A little butter on top helps too, but that texture is beyond hope.

J.C.
J.C.
3 years 8 months ago

Rofl

Anu Yagi
3 years 8 months ago

Too funny!

Phocion Timon
Phocion Timon
3 years 8 months ago

“Speaking of brazil nuts, I’ve always wondered whether to capitalize the “b” or not. Any thoughts?”

I wish someone would clarify that. The same problem crops up with “Swiss” or “swiss” cheese. Brazil nuts no longer come from Brazil, if that’s their origin, and the production of the holey cheese is no longer limited to the Swiss.

Victor Venema
3 years 8 months ago

At Google News most people seem to prefer: Brazil nuts with a capital B. And these are people who write professionally.

Jen W
Jen W
3 years 8 months ago

The ‘B’ should be capitalized, as it’s specifying origin / proper place name (much like ‘American’ is always capitalized in ‘American cheese’).

Although in this case the origin is somewhat false, as most Brazil nuts in fact come from Bolivia (though some do come from Brazil).

cary nosler
cary nosler
3 years 8 months ago

The true Swiss cheese is Emmentaler. It is produced only in a certain region of Switzerland. Its production is highly regulated and can only be made from a certain breed of cow that must graze on the first Spring grasses to ensure the highest quality. The other Swiss cheeses may be very good but the Emmentaler is the gold standard.

James
James
3 years 8 months ago

I would say Gruyère from … Gruyère 🙂 is also a gold standard in Switzerland.
I happened to have been there 3 months ago (the place called Gruyère) and ate an amazing fondue. Oddly enough, the “Alien” Giger museum is there too – quite an odd mix 😀
Ah yeah, since that was before I went more primal, I also visited the famous Cailler chocolate factory not far from Gruyère where you can eat as much chocolate as you want during the visit … a real kill, I tell ya!

heidifromoz
heidifromoz
3 years 8 months ago

Totally agree – I am Swiss and in my opinion Gruyère is the best!

alcides
alcides
3 years 8 months ago

Here in Brazil, we call it of “castanhas do Pará”(literally “nuts from Pará”) . Pará is a brazilian State located in the North of our country, within the vast Amazon rainforest. ttp://en.wikipedia.org/wiki/Brazil_nut

Liesel
3 years 8 months ago

Love that brazil nuts are on the list since I eat those every day! 🙂 And great to have a reason to eat mussels more often. Living close to the French border (Luxembourg) we have easy (and cheap) access to that here!
And blueberries – mmmm – another favorite! 🙂

Max Ungar
3 years 8 months ago

I ordered two appetizers at this italian restaurant: Livers and mussels. They gave me a funny look. I had been sick for the past few days and figures I needed a little nutritional kick in the butt.

The next day, I felt 100% better its amazing how just eating the right things can literally cure you.

nick
nick
3 years 8 months ago

Oh so true

dianekjs
dianekjs
3 years 8 months ago

Just be careful not to overdose on the Brazil nuts. 2-3 per day, as Mark recommends, seem to be optimal for most people if they are not also taking a selenium supplement. Paul Jaminet (Perfect Health Diet) cautions about consuming much more than that: “Note that too much selenium is toxic, so monitor your intake. And if you regularly eat Brazil nuts, you are already getting a big hit of selenium, so be careful.”

Nathan
3 years 8 months ago

There seems to be a huge difference between dietary intake and supplement intake. Specifically, dietary intake of selenium from sea food does not seem to correlate with the aggregate data on selenium toxicity as shown in this study of the inuit: http://www.ncbi.nlm.nih.gov/pubmed/15325150

I’ve yet to see a study dealing with the consumption of brazil nuts and selenium toxicity, but one should be cautious and keep consumption below aggregate levels of selenium toxicity.

Jacob
Jacob
3 years 8 months ago

I’m interested in eating more fish (recently started eating more salmon). I am not wholly opposed to trying sardines or anchovies, but have no idea how to incorporate them into a meal…I won’t lie, the idea of eating the entire fish, eyeballs, intestines and all is rather off-putting, but you can’t argue with the health benefits. Anyone have any ideas?

Angi
Angi
3 years 8 months ago

To me, nothing is better than a big ass salad with sardines and homemade sauerkraut. Delish!

Dani
3 years 8 months ago

I personally cannot stand sardines but can get on board with anchovies. They go well in sauces, you can blend them into salad dressings (like Caesar), put them in marinara sauce, I even hide them in soups. Hope this helps!

Jacob
Jacob
3 years 8 months ago

I don’t know if that’s brilliant or even worse, lol! Hide the sardines by pureeing it all together. I’ll look into it and maybe give one of those suggestions a try next time I got grocery shopping. What’s the difference in taste between anchovies and sardines? Thanks for the suggestions, Angi and Dani!

Alyssa Luck
3 years 8 months ago

Ick, I hate sardines. So I’m hoping the taste difference between anchovies and sardines is pretty significant! There are not many foods that I truly don’t like, but sardines are one of them. The only way I’ve been able to eat them is completely slathered in mustard, to where I can only taste the mustard and not the sardines. I tried them again yesterday with plantain chips, thinking maybe that would be a good combo…still a no-go!

Mark A
Mark A
3 years 8 months ago

A good Italian deli will carry oil-packed white anchovies, which are infinitely better than the salty canned anchovies.

Mike UK
Mike UK
3 years 8 months ago

fish cakes

Lars T.
Lars T.
3 years 8 months ago

Heh… I’ve mixed anchovies into my sardines to up the flavor.

Hilary
Hilary
3 years 8 months ago

The only way I can handle sardines is if I eat them with plain canned pumpkin. Something about the combination makes them semi-edible to me. Anchovies are pretty tasty though.

Michelle
3 years 8 months ago

I use anchovies to make caesar salad dressing, just puree with egg yolks, olive oil, lemon juice and garlic. That way you dont have to look at the eyeballs while eating

Paleo Bon Rurgundy
3 years 8 months ago

They do add a nice umami flavor.

Jacob
Jacob
3 years 8 months ago

I’m assuming you use the high grade organic/pasture-fed/no antibiotics eggs to avoid the risk of salmonella? Just want to cover my bases so I’m not running to the hospital.

lynn
lynn
3 years 8 months ago

I just eat them with a fork out of the can.

lynn
lynn
3 years 8 months ago

the sardines that is…allergic to shellfish

David Sullivan
David Sullivan
3 years 8 months ago

Nice! I’m glad that someone else eats them this way! Irresistable!

Jennifer
Jennifer
3 years 8 months ago

When I was growing up, my father would buy the sardines packed in tomatoe sauce at a local Portuguese market. He would empty the whole tin into a bowl and mix it up with chopped onion. It was delicious….time to go look for some, now! =)

Zusiqu
Zusiqu
3 years 8 months ago

Just a suggestion: Buy a whole fish and broil or bake it and eat the filet-sides. Then, on another day, put the head and bones and everything else into a stock pot with carrots and onions and garlic and celery and simmer yourself some great fish stock! I can (and use)stock all through the year (rather than buying it.)

Andy
Andy
3 years 8 months ago

Great tip. Just remember to eat the cheeks before you go wasting them in a stock. Best meat on the fish.

sheila
sheila
3 years 8 months ago

My Korean sister in law..who’s healthier than anyone I know..slim..and loves to eat..mostly eats fish stew unless she’s entertaining or fixing a fav. for her hubby (my bro.) She stews the whole fish, leftover fish, etc. in a pot..adds Korean cabbage, etc. She loves it. It looks like garbage soup to me..but I cannot argue with her looks and health!

carolyn
3 years 8 months ago
Anchovies are generally sold as tiny fillets in a can. They look a bit hairy (superfine bones)and are brined (so decrease the amount of salt in whatever recipe you add them to.) As mentioned, they are a component of Caesar dressing (yum)with parmesan (you could use Pecorino too)Anchovies are terrific used as a salty/umami note in pasta sauces as well. My favorite way to have canned sardines is a variation of “salad Nicoise” instead of tuna. Mixed greens with egg, green beans, olives and purple potatoes.Sardines are considerably larger and headless when canned. The bones are not as fine as… Read more »
Rocket Roy
Rocket Roy
3 years 8 months ago

Try deep frying Whitebait, delicious! serve hot with lemon slice and mayo if you like.

Roy

Madama Butterfry
Madama Butterfry
3 years 8 months ago

Now there’s a kiwi staple. Fried in butter on the sand or stones of the river/beach.

Max Ungar
3 years 8 months ago

Just toss them in a salad, it all taste the same as long as you put some solid EVOO and balsamic on it!

Cindy
Cindy
3 years 8 months ago

Don’t know if I can handle fish with everything attached. I’ve made a lot of changes in my diet, but don’t think I will be doing “fish in a can” any time soon. Worked at a Pizza joint for years and hated when people ordered Anchovies. I’ve never tried liver and really didn’t want to either, but more willing to try liver than sardines…

Madama Butterfry
Madama Butterfry
3 years 8 months ago

I tried them once as a child at my dad’s insistence. They were on his side of the pizza. The horrible little things got stuck between my teeth and gums, caused awful pain and tasted so salty I gagged. Just thought I’d share.

Cindy
Cindy
3 years 8 months ago

That would scar me for life! Thanks for sharing 🙂

bamabelle
bamabelle
3 years 8 months ago

Make a ceasar dressing in which you puree anchovies in the dressing. True ceasar dressing includes anchovies and they have only a subtle flavor. Makes the salad more filling. Toss with romaine lettuce and enjoy:0)

Mark A
Mark A
3 years 8 months ago

Mix a can of sardines or smoked herring with a little homemade mayo and some minced veggies (onion and celery) and use it to top a salad. Or you can use endive as a scoop instead of crackers. Once it’s all mixed together (like tuna salad), you don’t notice the odd bits. Although most of the canned fish these days don’t include the heads.

dmunro
dmunro
3 years 8 months ago

Sardines right out of the tin are good. They go good with avacado in salads. Get the little ones, double layer. Eat with a friend, it’s fun to see a tail sticking out of someone’s mouth.

Trish
Trish
3 years 8 months ago
I’m from Australia and most of the Salmon here seems to come from Tasmania,the only problem being its all farmed. I love Salmon but bulk at eating any farmed fish due to whats in the pellets that they are feed them(they tend to be the high pesticide gmo corn etc). To make it worse my brother worked on a Salmon farm and told me because the fish don’t have access to their natural diet they don’t get that lovely pink colour, so they have a colour chart (much like the paint stores) and they tell their supplies what colour they… Read more »
Indiscreet
Indiscreet
3 years 8 months ago

Not sure if you can get it where you are but whitebait is served widely in the UK (often in good pubs) and is delicious.

Edward
Edward
3 years 8 months ago

Another fishy possibility is Sprats from Lithuania or Latvia. Very different flavor from sardines or anchovies. They come in a flat black labelled can and can be found for less than $2 per can at Mediterranean markets, and strangely, some CVS drug stores here in Northern California. Unfortunately, they are packed in vegetable oil (read soybean oil,) so I drain them on paper towels before eating them.

Nikki
Nikki
3 years 13 days ago
I’ve picked up this trick from Jamie Oliver. You can puree whole canned anchovies and incorporate it into most ground meet: ragu, bround beef patties, and sauces. I promise you: no one can tell there’s fish in there! Also, the other night, I mixed homemade pesto sauce with a bit of fresh cream, egg yolks, lemon zest and a couple of anchovy fillets into (rice) pasta sauce, and, let me tell you, it worked like a charm! Or, you can make the original Caesar salad dressing, which contains -guess what?- anchovies.You can even make fermented fish sauce out of plain… Read more »
Judy
Judy
3 years 8 months ago

If going primal did anything (and believe me when I say that it has made a world of difference), its introduced me to flavours that I’ve once thought were too exotic, expenseive (I’ll only use it once), or extreme. My spice cupboard over floweth with new (for me) herbs and spices that I have now incorporated into my cooking style. Turmeric is by far my favourite new find. Cinnamon sticks and even chilli pepper grace many of the dishes I serve. Who knew? You can teach an old dog new tricks!

Terry
Terry
3 years 8 months ago

i too am learning a lot with spices and herbs. it is fun to read this, that someone else is having fun experimenting 🙂

Tom
3 years 8 months ago

I’ve gone from “culinarily challenged” to “passable cooking skills.”

Now my wife shrieks when she watches me add quite a lot of spices to food, but admits that I seem to know what I’m doing.

(Just don’t tell her that I really don’t know what I’m doing!) 🙂

xz123
xz123
3 years 8 months ago

I make my own natto, but I still don’t really know what to do with it. Any recipe ideas, natto-eaters? It tastes quite boring when eaten with just some mustard and tamari.

Sarah
Sarah
3 years 8 months ago

I don’t know if this radically changes the health benefits or not, but the Japanese make a “Natto Tempura” which is wrapping up natto in a nori sheet and battering it and deep fat frying. you might skip the batter and use a good quality saturated fat oil to fry it in but it turns the taste from slimy and fermented beany to crunchy and nutty. YUM!!

xz123
xz123
3 years 8 months ago

I’ll definitely try that, thanks 🙂

Mark A
Mark A
3 years 8 months ago

You could probably make a pretty good “tempura” with coconut flour and ice cold club soda. Maybe a little egg to bind it.

I’d use natto in place of rice in a California roll or something similar. A little avocado and some julienned carrots, radish, jicama, cucumber, etc.

Carla
Carla
3 years 8 months ago

Anytime I try to fry anything using coconut flour, the flour separates from the food and burns before the food is even cooked – even when I tried to make something tempura style.

Ray S
3 years 8 months ago

Not totally sure, but I’m guessing this would wreck whatever probiotics are in the natto :/

Glenn
Glenn
3 years 8 months ago

Adding a couple of good egg yolks to natto is popular in Japan and very tasty. Plus you get super loaded nutrition.

spicegirl
spicegirl
3 years 8 months ago

I’m curious – how do you make natto?

xz123
xz123
3 years 8 months ago
I’ve bought some Natto starter (the one from http://gemcultures.com/soy_cultures.htm ) and made a batch, roughly following the guide on http://nattoking.com/ : – soak the soy beans over night – boil the beans for a short time and discard the foam/scum – steam them in a pressure cooker with a steaming insert for 30-45 mins (until soft throughout) – mix with some natto starter, put everything on something oven safe and cover with punctured foil – put it in the oven at 40-45 C for 24 hours – let it age in the fridge for another 24 hours I freeze most… Read more »
Yvette
Yvette
3 years 8 months ago

In Japan I had natto temaki (hand rolled sushi- you get the seaweed benefit then too!) and natto mixed with raw egg and a touch of mustard (hey, another high benefit combo there!)

The first time I tried it, I made the awful mistake of misunderstanding Japanese friends’ instructions ‘to mix it with egg’ and put it in scrambled eggs. Totally awful. The stink increases 100 fold.

xz123
xz123
3 years 8 months ago

Natto Temaki, with the rice, would be a nice thing on refeed days (doing a CKD-Paleo-IF-thingy).

Yesterday I’ve tried Natto with mustard, tamari sauce and two egg yolks, and surprisingly that tasted quite good, much better than without the yolks.

Yeah, I,ve tried it with scrambled eggs, too, a few weeks ago. The whole house stank and the “tolerable” stickiness became a really disgusting thing (warmish, slimy stinky stuff). Did not go to well.

Edward
Edward
3 years 8 months ago

Try folding the Natto into the scrambled eggs at the last possible second instead of cooking it along with the eggs. This works especially well if you are making the scrambled eggs creamy which you do by cooking them on the lowest possible heat and stirring them constantly with a whisk to prevent curds from forming.

trackback

[…] […]

Pastor Dave
3 years 8 months ago

Hi Mark– Eggs is my favorite!!! (Are)for purists…I just ordered Primal Fuel and got a discount on the Primal Flora which my wife needs…she is excited, I am excited and the eggs are nervous!

Happy New Year!

Martin
3 years 7 months ago

Does anyone knows how to replace eggs (for someone with an egg allergy) to get the same nutrients?

Lauren
3 years 8 months ago

The idea of eating organ meats freaks me out. I am not sure if I have even eaten anything besides tripe (that was on accident) like this!

Aria
Aria
3 years 8 months ago

Try frying chicken liver with lots of butter, onions and essence of emeril or some spice mix you like. 🙂 Just don’t fry them too long, heh.

James
James
3 years 8 months ago

I love liver, my mother fried some regularly for me when I was a kid. Liver is a love or hate kinda thing. My wife hates the taste of it. Oddly enough, she likes liver pâté. Go figure … my mother-in-law, who loves it too, just found a primal recipe that is supposed to make liver-haters fall for it. Got to try it soon on my wife! Another organ that is quite good: lamb tongues! An Iranian friend made a dish out of lamb tongues and I really liked it I must say!

Mark A
Mark A
3 years 8 months ago

I had a lamb tongue stew in Belgium once. It was delicious! I called it Silence of the Lamb stew.

Taylor
Taylor
3 years 8 months ago

“Silence of the Lambs” stew…. bahaha! It’s morbid and funny at the same time!!! 🙂

James
James
3 years 8 months ago

Excellent!!! 😀

Anu Yagi
3 years 8 months ago

Good one!

Hopeless Dreamer
Hopeless Dreamer
3 years 8 months ago

recently tried “sweetbreads” – grilled, they tasted like soft, grilled chicken.
very good, i would eat it again. (by the way, i believe sweetbreads are thymus gland)

James
James
3 years 8 months ago

Yes, it’s called “ris de veau” in French or “brissel” in Denmark (where I live). I have never tried it as it would not have occurred to me to eat something so unappealing … but now that I am “primal”, it could be a new experience 😉

Edie
Edie
3 years 8 months ago

And I thought “sweetbreads” were the same as mountain oysters, aka testicles?

jake3_14
jake3_14
3 years 8 months ago
Liver tastes gross to me, too, unless I hide it in small amounts in another richly flavored recipe. So far, my solution is to include 1/4-1/3 of a lb. of ground liver (grass-fed, ground by the butcher) in 2 lbs of ground beef when I make meatloaves. I can taste it a bit, but it’s tolerable to me. Between the liver and the ground chia seed I include (1/3C per lb of beef), my meatloaves are a superfood, too. 😉 I don’t know if I’ll ever eat anchovies, sardines, or mackerel (also high in O-3 fats) after my first tries.… Read more »
Pam
3 years 8 months ago

So, are purple potatoes good? Its a potato, so not sure 🙁

Shary
Shary
3 years 8 months ago

Potatoes aren’t poison but they are starchy. Eating too many of them can cause weight gain. Purple ones may be lower in starches than some of the other varieties.

Sarah
Sarah
3 years 8 months ago

Donna Gates of the Body Ecology Diet even approves of red potatoes (the ones with red skins) as they don’t raise blood sugar elevels as much as others do. I just switched out all my yukon golds etc. for red potatoes.

Tim
Tim
3 years 8 months ago

You guys GOTTA GET OVER your fear of potatoes and starch in general! Pretty much everyone, even thos on a keto diet, should be eating potatoes,sweet potatoes, rice or some other starchy plant source daily! Mark Sisson, by virtue of his approval to the Perfect Health Diet, suggests eating about 1 pound of starchy plants per day!

Cindy
Cindy
3 years 8 months ago

I just finished Mark’s blueprint book and didn’t see anything about eating potatoes or rice daily. Sweet potatoes are good if you are excercising. It’s all about regulating insulin. I didn’t think you could get into a ketosis state eating that much starch.

Amy
Amy
3 years 8 months ago

I’m not sure that giving a nod to another book means you’ve suggested that everything within it is a good idea. The idea is that if you’re going gonzo with the exercise that sweet potatoes are a neutral (Paleo) way to protect muscle from cannibalizing itself during and after workouts. Although I’m not Mark Sisson, I’d suggest eating a pound of starchy plants per day only if you’d like to experience a whole of weight gain.

Tom
3 years 8 months ago

A pound of potatoes? I don’t know.

“By virtue of…?” I don’t know about that, either.

Coffeeisgood
Coffeeisgood
3 years 8 months ago

Eating too much of anything could cause weight gain.

Erik
Erik
3 years 8 months ago

I am here to promote the joys of purple potatoes. Purple Fingerlings, Adirondack Blues, there’s got to be some more varieties too. Unless you’re dealing with a specific metabolic abnormality, moderate amounts of starch are perfectly healthy to include in your diet. Potatoes have an excellent nutrient profile.

Deanna
Deanna
3 years 8 months ago
I love my purple potatoes. This site usually sings the praises of purple sweet potatoes, which I have never even seen, but of all the potatoes I’ve tried, the various-colored fingerling potatoes are my favorite. I don’t even need a lot of potatoes, either. Right now, they’re my standby for if I need a few extra carbs in my diet. I digest them with less disturbance (read: grumbling and gas… yep) than I digest an extra piece of fruit. And I usually only eat one or two of them in a given day, sliced moderately thinly and cooked up in… Read more »
mamab
mamab
3 years 8 months ago

Woo hoo, I couldn’t get any of my 4 kids to eat potatoes – until this year I grew Russian blues. These are so pretty, dark purple like an eggplant, they stay colored when cooked AND!!! 3 of the kids will eat them yay!

jake3_14
jake3_14
3 years 8 months ago

As other posters allude to, Mark is telling us to eat purple *sweet* potatoes, not any other kind of purple potato. Purple/Okinawan sweet potatoes are hard to find, unless you have an Asian grocery store in your area (like 99 Ranch in CA).

Aria
Aria
3 years 8 months ago

I think, when I unthaw a pack of chicken livers, I’m going to have to start breaking them into several packs and refreezing them. I’m the only one in my house who eats liver so when I unthaw one now I eat it for breakfast for 3 days in a row. It’s probably too much.

Sasha_the_Cat
Sasha_the_Cat
3 years 8 months ago

Seriously, man! I’m cooking for one these days, and there is NO WAY I can (or should) go through an entire batch of liver pate by myself before it goes bad. Such a waste of organ meat. Of course I could always share with my cat, I guess…

Inga
3 years 8 months ago

Cats LOVE liver and it’s very healthy for them 🙂

Sally
Sally
3 years 8 months ago

Wouldn’t “unthawing” be freezing?

leafbiter
leafbiter
3 years 8 months ago

lol

Heather
Heather
3 years 8 months ago

Hi, never refreeze raw meat that’s been thawed, you can set yourself up for food poisoning. Liver pate freezes really well, so thaw the liver, make the pate, divide it into portions and thaw the cooked product.
Cheers

Heather
Heather
3 years 8 months ago

Oops, freeze the cooked product. Need more coffee, why wasn’t that on the list?

Madama Butterfry
Madama Butterfry
3 years 8 months ago

Aria you can whip it up in to pate and freeze it for the following week or fortnight.

Diane
3 years 8 months ago

Love this post! I talk about most of the same foods in the “supportive nutrients and foods that contain them” sections of each of the meal plans in my book, “Practical Paleo.” I think it’s really important that folks know that there are SUPER dense amounts of nutrients in certain foods and that they should be eaten first, before we look to supplement with pills, powders, etc.

Wilhelmina
Wilhelmina
3 years 8 months ago

I’m allergic to shellfish, Old cheese I better not take because of the high histamine levels, Natto is soy and it was advised I should avoid it (never saw it here either) and Palm oil I refuse to take because of what earlier was said: whole habitats are destroyed for it including local wild life! The rest yes and I take K2 in supplements.

Amy
Amy
3 years 8 months ago

I’m also allergic to shellfish and most nuts. I’m dubious on the idea that fermented food is a fabulous supplement – it strikes me as accidental nutrition. It’s something you eat when fresh is not available.

Wilhelmina
Wilhelmina
3 years 8 months ago

I tried raw sauerkraut not so long ago and ended up at a doctors-post with agonizing pain in the right side of the belly, feeling like a gall-attack. Ever since I don’t dare to eat it anymore. Sure for some it might work, but not all of us can eat everything.

jake3_14
jake3_14
3 years 8 months ago

Wilhemina, didn’t you read the qualifier in Mark’s recommendation — buy *African* — not Indonesian red palm oil.

Totaldoug
Totaldoug
3 years 8 months ago

Mark, you continue to supply great information and suggestions to us poor pilgrims battling against the giant food corporations and purveyors of crappy food. Great programme on tv in the UK last night – it pointed out that the aspartame(?) in diet soda drinks is actually carcinogenic! Pity such programmes are not more frequent nor compulsory in schools!

Paleo Bon Rurgundy
3 years 8 months ago

Watch “Sweet Misery”.

Animanarchy
Animanarchy
3 years 8 months ago

The curriculum should include information about all sorts of things that can hurt people. Instead there’s basically just DARE, a duplicitous course.

Annakay
Annakay
3 years 8 months ago

I watched that great programme too.
they even said that fat was good for us but of course we all knew that already.

Angela
Angela
3 years 8 months ago

Great list! Mark, I do think people should be careful about seaweed. I only get the Maine Coast sea veggies now due to the possible radiation exposure from Japan. It’s a bummer because I love Nori!

Sari
Sari
3 years 8 months ago

Do smoked oysters count? Not a huge mussel or oyster fan…

Sarah
Sarah
3 years 8 months ago

Smoked oysters should still give you the minerals as minerals are not changed through cooking.

pocopelo
pocopelo
3 years 8 months ago

Try smoked mussels. Whole Foods carries them from Duck Trap — they are raised in Maine — and they aren’t the canned type, they’re refrigerated. They are in canola oil, yes, but not much, and you can easily blot them with a paper towel to remove the vast majority of the oil. They are delicious and not too expensive ($5.99 for a container).

Terri
Terri
3 years 8 months ago

Just starting Primal and can’t wait for the benefits…not to mention the yummy foods! The Holidays have left me feeling quite yucky, bloated, tired. In response to Brazil nuts..Swiss cheese, they’re names of specific items therefore, proper nouns, so they must be capitalized. I’m an elementary teacher, what can I say?

Charlie
Charlie
3 years 8 months ago

I’ve always been HIGHLY allergic to Brazil nuts since I was an infant – was recently tested and had a massive reaction that freaked out the immunologist. I was wondering if there is any genetic susceptibility to this allergy since the orgin of these “Brazil” nuts is South American. I have no other allergy known and have Northern European background. Does anyone else have a singular allegy to Brazil nuts??

Owen McCall
Owen McCall
3 years 8 months ago

Yes, one of my nieces has a massive allergy to ONLY Brazil nuts. Genetically, she is half Irish and half “white-American” (English-Scottish-Welsh-Irish-French-German-Heinz 57). Has to be very careful; almost gave my sister a nervous breakdown.

Elizabeth Greenman
Elizabeth Greenman
3 years 8 months ago

It’s odd, but the country Brazil was named that because brazil nuts grew there. Therefore, since the object predates the country, I believe it showld be a lower case b for the nuts.

Veronica
Veronica
3 years 8 months ago

my husband has a serious allergy only to Brazil nuts, he is African American.

Nikki
Nikki
3 years 8 months ago

After reading this article, I started eating 3 brazil nuts a day. My digestive tract was NOT happy with me, so I definitely have an intolerance. Does anyone know the second best source of selenium??

ponymama
ponymama
3 years 8 months ago

I have stopped eating foods from the sea. Because of the radiation flowing all over the seas.
But I do eat my eggs every day. I walk out to the hen house and pick them up. I don’t think they could be any fresher.
Red palm Oil???

Paleo Bon Rurgundy
3 years 8 months ago

People living in New Hampshire are screwed…

Katherine
Katherine
3 years 8 months ago

Why are people living in nh screwed? I live in nh…

Paleo Bon Rurgundy
3 years 8 months ago

Granite emits a slow constant radiation. NH = Granite State); basically I made a very bad nerdy attempt at humor. But hey, that is my schtick.

camarolady
camarolady
3 years 8 months ago

Hey, what do you have against NH…I live there…??

camarolady
camarolady
3 years 8 months ago

Ignore my question. For some reason your comment wasn’t shown when I posted.

TheShawnMeister
TheShawnMeister
3 years 8 months ago

I thought this was a great post, but some of those foods are rather difficult to come by in my locale – the middle of the desert. Does anyone know of good replacements for fish, seaweed, and shellfish? I’m glad to know eggs are on this list, I definitely take those everyday 😉

Sasha_the_Cat
Sasha_the_Cat
3 years 8 months ago

Nori you can order online. I know that nuts.com has it, but I’m sure you can find other sources as well. For fish, I’ve heard that canned fish is not the end of the world, and you should be able to find sardines and other small fish somewhere near the pickles in your grocery store. Good luck!

dianekjs
dianekjs
3 years 8 months ago

A high quality krill oil is a great way to ensure you’re getting many of the benefits of seafood without the contaminants, or when unavailable. My joint issues improved dramatically within a few days of adding a krill supplement.

Mark A
Mark A
3 years 8 months ago

Do you literally live in the middle of the desert, or do you live in a town or city in the desert that has grocery stores? Lots of good quality canned seafood can be found. Seaweed in the form of nori (like what they use to wrap sushi rolls) is widely available in many grocery stores and is dried, so it’s shelf stable.
If you are unable to find seafood of any kind, fish oil supplements are a good bet.

royalpriestess
royalpriestess
3 years 8 months ago

What a great article – so useful for a newbie to PB like me…

But I feel like puking even at the thought of mussels and oysters; maybe I’ll give them another try, all in the name of good health? Sigh.

KerryC
KerryC
3 years 8 months ago

Oysters Rockefeller! There are variations on this dish to search online but skip the breadcrumbs!

My simple favorite…
Make it fancy and bake 4 oysters in single serve dishes on a bed of kosher salt. Try oysters topped with cooked chopped spinach and a slice of Gouda cheese. Three nutrient dense foods in one dish!

Amy
Amy
3 years 8 months ago

As stated above, I’m allergic to shellfish and react to almost anything that’s a bottom/filter feeder. I supplement with fish oil and high quality vitamins and don’t worry about it.

Jen
Jen
3 years 8 months ago

Try Penn Cove Mussels from the PNW! White wine, butter, garlic. Or cook with coconut milk and curry. It will taste amazing!

Margie
Margie
3 years 8 months ago

Yay for new foods to “play” with. I already do 3/4 of the list, can’t wait to try natto and red palm oil!

Gary
Gary
3 years 8 months ago

Are canned sardines okay?

Alyssa Luck
3 years 8 months ago

I think it’s difficult to get them any other way! Usually they’re just canned in olive oil or water, so you should be good to go (:

Susan Alexander
3 years 8 months ago
Lots of good info here. Thanks! A few notes: 1) You can make a simple meatloaf with any ground meat you choose, with lots of tumeric mixed in and whatever else you like; 2) My weekly routine includes roasting 2 organic chickens at once, and making bone broth right away with the remains. Not at all difficult. With a little practice, you can do it with your eyes closed. 3) Bubbie’s Sauerkraut rocks. It’s in the refrigerated section of Whole Foods. Great for those (like me) who choose not to take the time to make homemade. 4) Gotta get some… Read more »
Christa Crawford
3 years 8 months ago

I’m on board with the Bubbie’s recommendation. I buy their pickles every week. I was shocked to find fermented pickles in the grocery store. They’re delicious!

Susan Alexander
3 years 8 months ago

I’ll give those pickles a try. 🙂

Alyssa Luck
3 years 8 months ago

They make dill relish too! It’s yummy (:

Christie B.
Christie B.
3 years 8 months ago
I love Bubbies, too, but I will tell you that I spoke with someone at the company, and the sauerkraut is heated before shipping it to stores. He said that some of the beneficial bacteria remain, but that some are destroyed. I prefer to make my own sauerkraut for this reason (and because my homemade is tastier). HOWEVER, the Bubbies pickles are not heated, and they have all their beneficial bacteria in tact (Yay!!). They are delicious! And I use those rather than making my own, as they are much more fussy than sauerkraut (and it’s so much easier to… Read more »
Beth
Beth
3 years 8 months ago

Farmhouse Culture makes kickin raw organic sauerkraut in some great flavors. Whole Foods carry most flavors or you can order directly from the company.
http://farmhouseculture.com/shop/

Kent McCann
3 years 8 months ago

I was a diehard Bubbie’s fan for years, and ate a good deal of the kimchi from Whole Foods as well, but I decided to take the plunge and make my own kraut/kimchi this year. It was/is definitely worth the time and effort. There are so many cool variations you can make on your own that you won’t find in a store.

jrVegantoPrimal
3 years 8 months ago

I agree with the cheese comment. I gave up dairy almost a year before going primal and noticed many benefits, mostly being the lack of congestion and other sinus issues. I used to blow my nose two dozen times every morning, now I don’t. I will rarely use pastured butter in some recipes, but not often. I’m all over the primal living, minus the few occasions where cheese is mentioned.

Edward
Edward
3 years 8 months ago

Very little lactose, probably none in the super dry pecorino Mark recommends. Home made yogurt is low as well, since the bacteria eat pretty much all of it. Ditto kefir.

Debbie
Debbie
3 years 8 months ago

I”m with you on the Bubbies. I buy a couple jars of the kraut each week and eat with lunch and dinner. With all the cooking I do, ie; bone broths, grain free muffins… I just can’t bring myself to make my own sauerkraut. Bubbies does the trick!

Luke DePron
Luke DePron
3 years 8 months ago

Well I’m about 50/50 on this list! Will look to add some more for 2013.

Anyone have any idea how long ground Tumeric maintains its healthy properties in a spice jar?

Paleo Bon Rurgundy
3 years 8 months ago

The fresher the better. Let the smell tell you.

Scratch
Scratch
3 years 8 months ago

I found a grocery store that carries fresh turmeric root….it looks like little, orange ginger rhizomes. I keep it in the freezer and grate some into whatever. Highly recommend looking for this!

Allison
Allison
3 years 8 months ago

me too! I put it into almost anything savory – it disappears into tomato dishes. A Microplane grater works really well for it.

comfortzone
comfortzone
3 years 8 months ago

IndianBlend online carries raw turmeric root. Only way I can tolerate sardines is drowned in hot sauce or other strongly-flavored condiments. Three cans a week keeps my arthritis under control. Fermented foods generally aggravate my autoimmune disorders, but a great emergency treatment for a sore throat is a heaping helping of kimchi, raw sauerkraut, or deli half-sours. The cultures knock the infection out fast.

Edward
Edward
3 years 8 months ago

I had a similar experience with low grade food poisoning. I could feel something ominous about to happen and ate a large quantity of kim chi. I could feel a rumble between the bacteria gangs taking place and within an hour knew the cultures had won. Whew!

MN_John
MN_John
3 years 8 months ago
I lived in Korea for several years and my stomach was always very happy after a traditional Korean meal. Kimchi is simply alive with good bacteria, and not just the typical strains found in store bought yogurt. Of course the homemade varieties are best, especially when aged, but eat what you can. It not only helps with probiotic health but it greatly improves digestion. Koreans also used the little dried fish in soup, along with flakes of dried seaweed. This is an excellent way to consume them. Often times it wasn’t even a seafood soup, they just tossed some in… Read more »
Edward
Edward
3 years 8 months ago

Wish I could make authentic tasting kim chi! I’ve tried every “mother’s recipe” I could find, but it still doesn’t taste exactly right. I have found locally made kim chi in Korean groceries, so I know it can be done in the US.

Bryan
Bryan
3 years 8 months ago

Great read Mark. Glad to see that many of the foods I eat often are listed here. Two hard boiled eggs are the perfect breakfast for me and the perfect portion size. Eggs, Sardines, Gouda (that’s the only cheese I eat), raspberries, blackberries, cauliflower, cabbage, carrots, etc. are staples of my diet.

Cheers.

Bruce
Bruce
3 years 8 months ago

Webster’s capitalized Brazil nut on a page where every other word on the page has a lower case first letter – leads me to think that it’s B.

B P Moffit
B P Moffit
3 years 8 months ago

I am extreamly alergic to shellfish. and mildly to seaweed ( I think there is shell fish in the mix).

Michelle
3 years 8 months ago

You didnt’t have to tell me twice when it comes to eating cheese!

Bob Crason
Bob Crason
3 years 8 months ago

They spell it “Brasil” in Brazil.

With that in mind, I’ll vote for “brasil nuts!”

Steve Gardner
Steve Gardner
3 years 8 months ago

At the farmer’s market, I got purple carrots. They are purple through-and-through, not just on the outside (like the red carrots I also got there, which are orange inside).
A quick Google search (fully tracking me :)) indicates purple carrots have more beta-carotene than standard orange, and lots of anthocyanins. So, if purple potatoes make you leery, and you can find purple carrots, I think they are a winner. Plus, they tasted even better than orange carrots.

Tim
Tim
3 years 8 months ago

Purple potatoes are the bomb: Go to Google Scholar or PubMed and search for Purple Potato + antioxidants, you will be eating them every day!

There are also purple sweet potatoes, those are good, too. Purple carrots also great!

Amy
Amy
3 years 8 months ago

Beta-carotene is good but the body really prefers the Vitamin A found in animal products (aka Liver). The name for that form of Vitamin A from animal sources is Retinol, (retina or eyes). Beta-carotene requires an enzymatic process to be useful. We humans are capable of that process to more or less degrees but never quit understood the hoopla over wanting to p orange if you could get the real deal from an animal product. 😉

Tasha
3 years 8 months ago

Wikipedia (a reputable source, I know), capitalizes the B in Brazil nut. Brazil trees do grow in Brazil, but that country is not the largest exporter.

This site has some information on the potential origins of the name:
http://www.brazil.org.za/etymology.html#.UORvAG9_B8E

(for anyone interested 😉

Stan
3 years 8 months ago

Liver, where all the toxins settle? Even if the animal was grass-fed, it lives in the same toxic environment as we do.

Always use pepper with curcumin, as you said.

Seaweed? I’ve heard that 50% of it is contaminated with bromine, which will deplete your iodine levels.

Paleo Bon Rurgundy
3 years 8 months ago

Yes, the liver process toxins but it is not permanently stored their like a nuclear waste storage facility. The liver is a storage facility for vitamins.

In foods are nutritional cofactors that help bind toxins. Offhand I think of how selenium binds to mercury. Lots of toxins are fat soluble too, does that stop you from eat a nicely marbled piece of grass fed steak?

Alyssa Luck
3 years 8 months ago

Like Bon said, the toxins don’t stay in the liver. Mark did a whole post on it not too long ago! Just search this site for ‘liver,’ and it should come up (:

Penny
Penny
3 years 8 months ago
I’m a magazine editor (and marksdailyapple reader)and your query about the capitalization of Brazil nut caught my eye. Since I felt wobbly on the answer, I checked my go-to reference, which is the AP Stylebook. Here’s part of the entry on food: “Most proper nouns are capitalized when they occur in a food name: Boston brown bread, Boston lettuce, Russian dressing, Brussels sprouts, Swiss cheese, Waldorf salad. Lowercase is used, however, when the food does not depend on the proper noun or adjective for its meaning: french fries.” Forgive my geek-iness on the topic; I’m afraid I find this kind… Read more »
Cathi
Cathi
3 years 8 months ago

Yay! As a person born with a red pencil in her hand, I appreciate this kind of info so much!

christina
christina
3 years 8 months ago

It’s Bacillus subtilis, not Bacterium subtilis. First letter of bacterial name should be capitalized and whole name should be italicized.

Patty
Patty
3 years 8 months ago

Mark, sorry to be so picky but as a microbiologist I cannot let you say ‘bacterium subtilis” (the bacterium that ferments soy to natto). The correct name of the bacteria is Bacillus subtilis, genus capitalized, genus not. Bacterium is one, bacteria is plural. Technically is should be italicized or underlined also.
After some google searches, it looks like the bacterium used to make natto is Bacillus subtilis natto. cool, learned something new today.

christina
christina
3 years 8 months ago

Microbiologist high five 🙂

Madama Butterfry
Madama Butterfry
3 years 8 months ago

Cute. : )

Sue
Sue
3 years 8 months ago

Am I unnecessarily concerned with sources of oysters and sardines? I look at the country of origin and become concerned if it is not the us or northern countries. Which countries are considered safe and reliable? Are any farmed sources safe?

Steph
Steph
3 years 8 months ago

We should all be concerned about the sources of any seafood, it is a rocky area fraught with misinformation and it’s easy for species/source identification to get mixed up along the way. I always consult http://www.montereybayaquarium.org/cr/seafoodwatch.aspx, then double-check labels, search company websites, etc. I try to buy only seafood caught and processed in the USA, for a lot of different reasons, but that limits what I can eat.

Owen McCall
3 years 8 months ago

Just to be a PrimalPedant(tm): The “b” in B. subtilis stands for “Bacillus”, not “bacterium”. The fermenting bacterial species in natto is Bacillis subtilis natto. (This is genus-species-subspecies, so Bacillis is capitalized and the other two are not. Because they are Latin words they should be in italics or underlined to so designate.)

Beth
Beth
3 years 8 months ago
Red palm oil is great to use when sauteeing kale, chard, spinach. One of my favorites is sauteeing pastured pork sausage with chard and red palm oil and topping it with a sunny side egg cooked in turmeric. A lot of reading I’ve done on turmeric suggests that it is more effective when cooked for a period of time, so I put a cup or so in an iron skillet with a comparable amount of coconut oil and lots of freshly ground pepper. I let it cook away for 10-15 minutes. The color deepens to a beautiful orange brown. I… Read more »
Beth
Beth
3 years 8 months ago

and of course, that would be *glass jar

Alyssa Luck
3 years 8 months ago

Ooh, that’s a good idea to make turmeric coconut oil for cooking! I might have to try that!

Alex
Alex
3 years 8 months ago

Liver and seaweed have inexplicably fallen out of the equation in recent months. Lots of eggs, spices and bone broth though.

Got a new (actually, quite old) book on cooking with offal for Christmas, so this is a good time to get liver and other goodies back into the mix

Tim
Tim
3 years 8 months ago
Mark – You have raised a huge following of people scared to death to eat a potato! Your Intro in the new PHD book makes it look like you understand the need for starch, but your peeps are not getting the message. There are so many benefits to eating up to a pound of potatao, rice, plantain, etc… that CANNOT be met with low carb/no starch Primal Blueprint. Resistant Starch, found in massive quantity in cooked and cooled rice/potato should be reason enough. Please, please in 2013, help the masses understand that starch is not an evil carb. Potatoes should… Read more »
Alyssa Luck
3 years 8 months ago

I agree, although I don’t think potatoes should necessarily be “on everyone’s plate-every day,” as you suggest.

*Some* people do much better with starches in their diet; others don’t. It’s true that this community tends to be hung up on the ‘no-starch’ thing, but it’s important to not let the pendulum swing too far in the other direction. We need to keep in mind that everyone is going to have different optimal diets.

Rene R
Rene R
3 years 8 months ago

For me personally, adding “starch ” in the form of potatoes, rice, etc. is the beginning of the end. It triggers way too many cravings, drags me down energy wise, and just generally derails me. I seem fine with a little sweet potato or winter squash, but that’s about it.

Amy
Amy
3 years 8 months ago

“Potatoes should be on everyone’s plate–every day! You endorsed Jaminet’s vision on this–now back it up!”

Spoken like a potato farmer or true carb addict. 😉 Seriously, an occasional potato won’t kill and it would be certainly the carb of choice for those crazy enough to be doing endurance athletics.

But if you have a choice, choosing to eat a potato every single day means you’re *not* eating some other nutrient dense food. Liver, flesh, bone broth, and vegetables are all much better ways to consume the same calories.

Jill
Jill
3 years 8 months ago

Potatoes are a member of the nightshade family and can cause issues for some people. One potato and my joints are swollen the next day. They may be a poor choice for people with autoimmune issues.

Liliya
Liliya
3 years 8 months ago

Thanks for the good info!!!
I want to tell you how I used to take turmeric….
1/4 tsp of turmeric +hot boil water+
a few drops of lemon or lime juice and a little bit of sugar!!!
I take it every morning on a empty stomach:))) Love it and recomend it!!!

Denise
Denise
3 years 8 months ago

I could use some help with making bone broth. Ive read that you can mix your bones and that some people add chicken feet. Does anybody know do you have to do anything with them or just toss the whole thing in?

Beth
Beth
3 years 8 months ago

I’ve heard that some people peel the chicken feet, but I just toss them in the crock pot – add onion, garlic, raw apple cider vinegar, salt, peppercorns and enough water to cover. I usually let mine go for 24 hours. I do have to say that it is a little creepy to look through the glass lid and see little “hands”, but the broth made with feet is incredible and so full of gelatin that it barely even jiggles when it’s cooled. Can’t always find chicken feet, so I will save bones until I have a bag full.

Denise
Denise
3 years 8 months ago

Thanks for the info, I work next to an asian market, chicken feet are cheap! Our university also raises grass fed animals, need to get in there to see if they have bone!

Paleo Bon Rurgundy
3 years 8 months ago

Make sure you use enough water or you’ll end up with more of a chicken demi-glace than a stock.

MN_John
MN_John
3 years 8 months ago

I use pig “feet” to pump up the gelatin. Inexpensive and easier for me to find at the grocery store.

I toss everything in the pressure cooker for 4-5 hours, works like a champ. When its done even the beef marrow bones are soft enough to cut through with a butter knife.

Chika
3 years 8 months ago

Bone broth is fairly simple to make once you get the hang of it. I make it routinely these days. Check out my gelatinous recipe for slow cooker bone broth.

Beth
3 years 8 months ago

I love eggs, Brazil nuts (yes, I use a capital B) and sardines from the can. I also love crab – any thoughts on the value of that? One of my favourite teas is a 3 ginger tea, Organic ginger, galangal & golden turmeric, very warming! Thank you for this post, as someone just starting out on my Primal journey, it’s good to find out the range of products you can eat.

Cathi
Cathi
3 years 8 months ago

Just wash the feet and toss them in.

Brian Wilson
Brian Wilson
3 years 8 months ago

Wild Planet sardines are by far my favorite brand. They are at whole foods and cheaper on amazon with a subscription. Packed in 100% EVOO and BPA free cans. Be careful! Some brands say “packed in olive oil” on label but ingredients also include canola or cottonseed oil. Still trying to find smoked mussels in olive oil!

Madama Butterfry
Madama Butterfry
3 years 8 months ago

Oh yeah, smoked mussels, fantastic. Really satisfying. Does this sound sarcastic? I don’t mean it to… : )

Chika
3 years 8 months ago

Liver, yay!! It is a personal goal of mine to eat liver at least once a week because of it’s rich nutrient content. Check out my delicious recipe for Sauteed Chicken Liver & Onions.

Carrie
3 years 8 months ago

Today will be my first time making bone broth! Can’t wait to try it and so glad to see it on this list. I must say, I’m not the greatest with eating a lot of these things. *whomp*whomp*

wpDiscuz