Why These 10 Amish Superfoods Should Be in Your Kitchen

The Amish have been living off the land and eating whole, natural foods long before “superfoods” became a trend. Their diet is simple, but packed with ingredients that have been passed down through generations for their health benefits.

Many of these won't be found on our grocery store shelves, but that's arugably their biggest benefit. They take a little extra effort to either make yourself or pay a visit to a natural foods store. If you're lucky enough to live in Amish country, like me, every Amish community has a general foods store that's typically open to the public as well. I've found a great selection of ancient grains, butter, lard and honey at mine.

These traditional foods that the Amish have relied on for centuries to nourish their families are something the rest of us should take note of for a simpler, and oftentimes healthier life.

Amish buggy.Photo byPhoto credit: YayImages.

Sorghum

Sorghum is a versatile grain that has been a cornerstone in Amish diets for generations. Known for its high antioxidant content, it’s also a great source of fiber and essential minerals like iron and magnesium. The Amish use sorghum not just as a sweetener, but also in baking and cooking, where its rich, molasses-like flavor adds depth to a variety of dishes.

Beets

Beets are highly valued in Amish kitchens for their nutritional benefits. Rich in vitamins A, C, and K, as well as essential minerals like potassium and manganese, beets are often included in meals for their health-boosting properties. Whether pickled, roasted, or used in soups, beets are a staple that supports heart health and improves blood flow.

Raw Milk

Raw milk, which is unpasteurized and comes directly from cows, is a dietary mainstay for the Amish. It’s full of healthy fats, vitamins A and D, and beneficial probiotics that contribute to gut health. Raw milk’s nutritional profile is more robust compared to pasteurized milk, retaining more of its natural enzymes and beneficial bacteria. Many states make the sale of raw milk illegal to humans but one of the ways companies are finding to circumvent this issue is to label it for animal consumption.

Apple Cider Vinegar

Apple cider vinegar has been used by the Amish for its numerous health benefits. Made from fermented apple juice, it’s rich in acetic acid, which can help lower blood sugar levels, improve insulin sensitivity, and aid in digestion. The Amish use it in cooking, as a salad dressing, and even as a natural remedy for various ailments.

Hearty sliced bread.Photo byPhoto credit: Shutterstock.

Butter

Amish butter, made from fresh cream, is known for its rich flavor and nutritional content. It’s an excellent source of healthy fats, particularly saturated fats that are crucial for brain function and cellular health. The Amish churn their own butter, ensuring it’s free from additives and preservatives, making it a staple in their diet.

Einkorn Wheat

Einkorn wheat is one of the oldest forms of cultivated wheat and cherished by the Amish for its nutrient density. It’s higher in protein and lower in gluten than modern wheat, making it easier to digest for many people. Rich in antioxidants, vitamins, and minerals, Einkorn is the go-to grain for Amish bread, which results in a hearty texture and full flavor.

Raw Honey

Raw honey is a natural sweetener that retains all the beneficial enzymes, antioxidants, and phytonutrients absent in processed honey. The Amish often keep their own bees, ensuring their honey is free from additives. Beyond its use as a sweetener, raw honey is valued for its antibacterial properties and is used in various home remedies.

Lard.Photo byPhoto credit: Shutterstock.

Pickled Vegetables

Pickling and fermenting is a time-honored preservation method among the Amish, and their pickled vegetables are not just delicious—they’re packed with probiotics. These probiotics support gut health by promoting a healthy balance of bacteria in the digestive system. Amish pickled vegetables, which often include cucumbers, beets, and cabbage, are a nutritious way to enjoy preserved produce year-round. Follow this guide to fermenting vegetables to do this at home, it's incredibly easy and a big cost-saver.

Lard

Lard, rendered from pork fat, is a traditional cooking fat that’s high in monounsaturated fats—the same kind found in olive oil. Unlike processed vegetable oils, lard is stable at high temperatures, making it ideal for baking and frying. The Amish use lard extensively in their cooking, not only for its flavor but also for its nutritional benefits, including being a good source of vitamin D.

Rhubarb

Rhubarb is a perennial plant that is high in fiber, vitamins C and K, and calcium. It’s commonly used by the Amish in baking and preserves, but its health benefits extend beyond its tart flavor. Rhubarb is known for its antioxidant properties, which help fight inflammation and support overall health. It's a flexible ingredient that can be used in both sweet and savory dishes.