10 Everyday Superfoods From Amish Country

The Amish have been eating foods that keep them strong and healthy long before superfoods became a buzzword. Their diet is built on ingredients that come straight from the land and have been used for generations. These aren’t trendy products but everyday staples that are simple to grow and packed with nutrition. Grains, vegetables, dairy and preserved foods are all part of the picture and each one carries real benefits. It’s a way of eating that’s worth paying attention to and many of these foods can easily be added into our own kitchens too.

Sorghum

Sorghum has been part of Amish kitchens for generations, used both as a grain and as a sweetener. It’s naturally high in antioxidants and provides minerals like iron and magnesium that support energy and overall health. When cooked as a syrup it takes on a deep, molasses-like flavor that the Amish use in baking, but it’s also ground into flour or cooked as a hot cereal. Its versatility and nutrient density have kept it on the table for centuries.

Beets

Beets are a steady part of Amish gardens and are valued for how well they store and how many ways they can be prepared. They’re rich in vitamins A, C and K along with minerals such as potassium and manganese that support circulation and heart health. The Amish eat them roasted, pickled or simmered into soups, making them one of the most practical crops to keep year-round. Their color and flavor are bold, but their nutrition is what has secured them a place in Amish diets for generations.

Raw Milk

Raw milk comes straight from the cow without pasteurization, which means it retains more enzymes, fats and probiotics. The Amish drink it daily, use it in baking and turn it into butter, cream and cheese. It contains vitamins A and D along with beneficial bacteria that support gut health and digestion. While raw milk is debated outside Amish communities, for them it has always been a direct and reliable source of nourishment.

Apple Cider Vinegar

Apple cider vinegar is produced by fermenting apple juice until it develops acetic acid, which gives it both flavor and health benefits. The Amish use it in salad dressings, to pickle vegetables and even as a remedy for colds and digestive issues. It’s known to help regulate blood sugar and aid digestion while also being one of the simplest ingredients to make at home. Its role in both cooking and wellness is why it continues to have a steady place in their kitchens.

Butter

Fresh butter is made from cream that’s churned until it separates into butter and buttermilk, a process that is still done by hand in many Amish households. It’s a dense source of healthy fats that support brain function and energy while also giving richness to everyday cooking. Because it is made without additives or preservatives, Amish butter has a clean flavor that makes it different from store-bought versions. It’s used daily for baking, frying and spreading on bread.

Einkorn Wheat

Einkorn is one of the earliest cultivated grains and the Amish continue to grow and grind it for bread and baked goods. It has a higher protein content and a simpler gluten structure than modern wheat which makes it easier for many people to digest. Einkorn is also rich in antioxidants and minerals, giving Amish bread both a hearty flavor and nutritional value. Its resilience in the field and strength in the kitchen make it a grain the Amish continue to rely on.

Raw Honey

Raw honey is produced and stored by the Amish without heating or filtering so it retains enzymes, antioxidants and phytonutrients. It’s a natural sweetener used in baking, stirred into tea and spread on bread. Beyond flavor, honey also has antibacterial properties which make it a common remedy for sore throats and coughs. Beekeeping is part of Amish life, which ensures that the honey they use is always fresh and additive free.

Pickled Vegetables

Pickling is one of the oldest preservation methods used in Amish households, helping extend the harvest through the winter months. Vegetables like cucumbers, cabbage and beets are submerged in vinegar brine and left to ferment, which creates probiotics that support gut health. These jars of preserved vegetables add acidity and crunch to meals while also providing nutrition when fresh produce is no longer available. It’s a method that keeps food practical and nutrient rich all year.

Lard

Lard is rendered from pork fat and has long been a primary cooking fat in Amish homes. It’s high in monounsaturated fats and stable at high temperatures, which makes it excellent for frying and baking. Unlike many processed oils, lard also contains vitamin D and a depth of flavor that adds richness to foods. Because Amish communities often raise their own livestock, lard is an accessible and reliable part of daily cooking.

Rhubarb

Rhubarb grows back each spring and is one of the first plants harvested in Amish gardens. Its tart stalks are high in fiber, vitamin C and vitamin K, all of which support immunity and bone health. The Amish bake it into pies, cook it into preserves and also use it in savory dishes where its acidity balances heavier flavors. Rhubarb’s reliability as a perennial crop and its nutritional profile are why it’s always been valued in Amish kitchens.

I Live In Amish Country and These Are Their Best Foods, Hands Down

Moving to Amish country last year felt like stepping into a whole new world, nestled in the peaceful heart of rural serenity. Our Amish neighbors, with their unmatched hospitality, didn’t just help us set up our new home and barn; they welcomed us into their world through the most amazing way possible – their food.

From the first bite of garden-fresh produce to the home-cooked meals that tasted like love on a plate, we realized that the simplicity and community spirit of Amish life are deeply intertwined with their culinary traditions. These are just some of the foods I’ve gotten to taste in the last year or so and the best ones their culture has to offer.

Read it Here: I Live In Amish Country and These Are Their Best Foods, Hands Down

9 Amish Kitchen Secrets Every Home Cook Needs to Know

Amish cooking might seem far removed from modern techniques, yet it holds timeless wisdom that can transform your approach to food. Emphasizing simplicity and tradition, these practices foster a deep connection to the community and the joy of preparing meals together. The Amish way of cooking highlights the beauty in straightforward methods and the profound impact of keeping traditions alive. Here’s what you can do to incorporate some of their secrets into your kitchen.

Read it Here: 9 Amish Kitchen Secrets Every Home Cook Needs to Know

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