Blog | 10 Appalachian Foods with Recipes

10 Appalachian Foods with Recipes

Classic Appalachian Food Recipes Celebrating the Mountain Table

Classic Appalachian Food Recipes Celebrating the Mountain Table

Appalachian cuisine is far more than a collection of old-fashioned country dishes—it is a living expression of the land, the seasons, and the people who have called these mountains home for centuries. Rooted in resourcefulness, community, and deep respect for the land, Appalachian cooking grew from both necessity and abundance. Families relied on what they could grow, forage, hunt, or preserve, creating a food culture defined by ingenuity and flavor rather than excess.

From the fertile valleys of the Shenandoah to the rugged ridges of the Blue Ridge, the region’s culinary traditions blend influences from Scots-Irish settlers, Indigenous foodways, and African American cooking, resulting in a cuisine that is humble yet rich, simple yet deeply satisfying. Corn, beans, foraged greens, orchard fruits, and cast-iron skillet fare make up the backbone, while long-practiced methods like slow cooking, curing, fermenting, and wood-fire baking continue to shape its dishes today.

These recipes honor that heritage by highlighting seasonal ingredients, locally raised meats, wild-foraged staples, and heirloom flavors passed down through generations. Whether you’re stirring a pot of beans, baking cornbread in cast iron, or simmering a stew built from garden vegetables, each dish carries a story of the mountains and the people who worked the land with care.

Bring the warmth, history, and heart of Appalachian cooking into your own kitchen—and experience the timeless flavors that continue to define the mountain table.

Honoring Chef Mary Ellen Diaz: A Leader in West Virginia’s Appalachian Food Revival

No celebration of Appalachian cuisine is complete without recognizing the incredible chefs who preserve, elevate, and share these traditions today. One of the most influential voices in the region is Chef Mary Ellen Diaz, a cherished Root to Table partner and a champion of West Virginia foodways.

Chef Mary Ellen was recently honored with Best Chef in West Virginia and Best Appalachian Cuisine in 2024—awards that reflect her deep commitment to authentic mountain cooking, local ingredients, and community-centered hospitality. In 2025, she was also named a West Virginia Wonder Woman, further solidifying her impact as a culinary leader, educator, and cultural storyteller.

Her kitchen celebrates the richness of Appalachian food through heirloom recipes, farm-grown ingredients, and dishes that honor both tradition and innovation. Beyond her cooking, Chef Mary Ellen is known for bringing Appalachian authors, poets, and storytellers into her space, creating experiences that blend food, culture, and heritage.

Mountain Lake Lodge,  & Executive Chef Travis Milton: Southwest Virginia’s Culinary Heritage Keepers

In Southwest Virginia, Mountain Lake Lodge stands as another powerful force in the preservation of Appalachian food culture. Under the leadership of General Manager, Heidi Stone, the lodge has become a beacon for celebrating regional food traditions, sustainable sourcing, and heritage farming. This was celebrated at the 2025 Root to Table On the Road – Savor – Chefs, Farmers and Friends with 12 chefs and 24 farmers coming together for the three-day inaugural event.

Chef Travis Milton of Hickory at Nicewonder Farm & Vineyards in Bristol, Virginia is widely regarded as one of the most influential voices in modern Appalachian cuisine. A James Beard–nominated chef from rural Southwestern Virginia, grew up immersed in Appalachian cooking, learning to shuck beans, preserve produce, and plant gardens from an early age. His dishes pay tribute to the stories, foodways, and agricultural practices of the mountain communities he grew up in. From seed-saving and heirloom grains to wood-fired cooking and long-honored preservation techniques, his culinary philosophy aligns closely with Root to Table’s mission: honoring local farmers, preserving Appalachian identity, and celebrating the food that defines the region.

Recipes

 

Brown Beans & Skillet Cornbread

Why it’s Appalachian: A staple born from simplicity and abundance.
Ingredients: Pinto beans, bacon or salt pork, onion, garlic, cornbread mix or homemade.
Key Flavor: Slow-simmered smoky beans with buttery cast-iron cornbread.

 

Ingredients

    • 1 lb pinto beans
    • 4 cups water or broth
    • 4 oz bacon or salt pork
    • 1 onion, diced
    • Salt + pepper
    • Cornbread (homemade or cast-iron baked)

 

Instructions

    • Soak beans overnight or rinse and boil for 2 minutes; rest 1 hour.
    • Add beans, pork, onion, salt, and pepper to a pot.
    • Simmer 2–3 hours until tender.
    • Serve with hot skillet cornbread.

 

 

Appalachian Chicken & Dumplings

Why it’s Appalachian: A comforting one-pot dish found across mountain tables.
Ingredients: Whole chicken, broth, flour, butter, milk, herbs.
Key Flavor: Thick, silky broth with tender drop-style dumplings.

 

Ingredients

    • 1 whole chicken
    • 8 cups water
    • 2 cups flour
    • 4 tbsp butter
    • ½ cup milk
    • Salt + herbs (thyme, parsley)

 

Instructions

    • Simmer chicken in water until fully cooked; remove meat and shred.
    • Mix flour, butter, milk, and salt to form soft dumplings.
    • Drop spoonfuls into simmering broth.
    • Add chicken back in and cook until dumplings are fluffy.

 

 

Fried Apple Hand Pies

Why it’s Appalachian: Apples grow abundantly across the Blue Ridge.
Ingredients: Apples, sugar, cinnamon, butter, pie crust or biscuit dough.
Key Flavor: Caramelized apple filling wrapped in golden fried dough.

 

Ingredients

    • 3 apples, diced
    • 2 tbsp butter
    • ¼ cup sugar
    • ½ tsp cinnamon
    • Pie dough or biscuit dough

 

Instructions

    • Cook apples with butter, sugar, and cinnamon.
    • Fill dough circles, fold, and seal.
    • Pan-fry in shallow oil until golden.

 

 

Crumbled Cornbread in Buttermilk

Why it’s Appalachian: Depression-era classic still cherished today.
Ingredients: Leftover cornbread, buttermilk, salt.
Key Flavor: Tangy, creamy, simple comfort food.

 

Ingredients

    • Crumbled leftover cornbread
    • Chilled buttermilk
    • Pinch of salt

 

Instructions

    • Crumble cornbread into a bowl.
    • Pour buttermilk over top.
    • Add a pinch of salt; enjoy as a refreshing, rustic cereal.

 

 

Ramp & Potato Hash

Why it’s Appalachian: Ramps (wild leeks) are a prized springtime ingredient.
Ingredients: Ramps, potatoes, bacon, butter, salt, pepper.
Key Flavor: Earthy ramps + crispy potatoes = spring in a skillet.

 

Ingredients

    • 4 potatoes, diced
    • 1 bunch ramps, chopped
    • 3 slices bacon
    • Salt + pepper

 

Instructions

    • Crisp bacon; remove and crumble.
    • Cook potatoes in bacon fat until golden.
    • Add ramps and cook until wilted.
    • Season, mix in bacon, and serve hot.

 

 

Beans & Greens with Ham Hock

Why it’s Appalachian: Slow-cooked greens are a cornerstone of mountain cooking.
Ingredients: Collards or mustard greens, white beans, ham hock, onion, vinegar.
Key Flavor: Smoky, savory broth with hearty greens.

 

Ingredients

    • 1 smoked ham hock
    • 4 cups collards or mustard greens
    • 1 can white beans
    • 1 onion
    • Splash of apple cider vinegar

 

Instructions

    • Simmer ham hock and onion in water 1–2 hours.
    • Add greens and cook until tender.
    • Stir in beans and vinegar; simmer 15 minutes.

 

 

Tomato Gravy Over Biscuits

Why it’s Appalachian: A frugal, flavorful gravy stretching summer tomatoes.
Ingredients: Tomatoes, flour, butter, sugar, black pepper, biscuits.
Key Flavor: Sweet-savory tomato sauce over fluffy buttermilk biscuits.

 

Ingredients

    • 2 cups chopped tomatoes
    • 2 tbsp flour
    • 2 tbsp butter
    • ½ tsp sugar
    • Black pepper
    • Hot buttermilk biscuits

 

Instructions

    • Melt butter; whisk in flour to make a roux.
    • Add tomatoes, sugar, and pepper.
    • Cook until thickened.
    • Spoon over warm biscuits.

 

 

Appalachian Apple Stack Cake

Why it’s Appalachian: Traditional wedding cake of the region.
Ingredients: Thin molasses-sweetened cake layers, spiced apple butter.
Key Flavor: Deep molasses notes + slow-cooked apples.

 

Ingredients

    • Cake: flour, sugar, eggs, molasses, butter
    • Filling: thick apple butter (homemade or local)

 

Instructions

    • Bake several thin cake layers in round pans.
    • Spread apple butter between each layer.
    • Bake several thin cake layers in round pans.
    • Chill overnight to let flavors meld.
    • See full recipe here.

 

 

Venison Stew with Root Vegetables

Why it’s Appalachian: Deer hunting culture runs deep in the mountains.
Ingredients: Venison, potatoes, carrots, onions, broth, thyme.
Key Flavor: Rich, hearty, slow-braised comfort.

 

Ingredients

    • 2 lbs venison, cubed
    • 4 potatoes
    • 2 carrots
    • 1 onion
    • 4 cups broth
    • Thyme, salt, pepper

 

Instructions

    • Brown venison in a Dutch oven.
    • Add vegetables, broth, and seasonings.
    • Simmer 2 hours until tender.

 

 

Skillet-Fried Trout with Lemon & Herbs

Why it’s Appalachian: Trout streams are iconic in the Blue Ridge.
Ingredients: Fresh trout, cornmeal, salt, pepper, butter, lemon.
Key Flavor: Crispy cornmeal crust with bright citrus.

 

Ingredients

    • 2 whole trout, cleaned
    • ½ cup cornmeal
    • Salt + pepper
    • Butter
    • Fresh herbs

 

Instructions

    • Season trout and dredge in cornmeal.
    • Fry in butter until crisp and flaky.
    • Finish with lemon and herbs.

 

Carry the Spirit of Appalachian Cooking Forward

These Appalachian food recipes offer a simple and meaningful way to experience the flavors and traditions of the mountain table. Each dish reflects the region’s heritage, from foraged ingredients and garden vegetables to cast-iron classics and slow-cooked comfort foods.

At Root to Table, our mission is to celebrate and strengthen the connection between local farms, chefs, food artisans, and the communities they nourish. By bringing these recipes into your kitchen, you join us in honoring authentic Appalachian cooking and helping preserve the culinary traditions that continue to define the Blue Ridge.

 

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