simple dinners

simple dinners} week of november 29

from nourished kitchen week of november 29

he holidays are almost upon us; winters nearly here, and were serving up some fantastic stress-free suppers this week that take little active preparation time, and nourish your body during this busy, busy month. From slow-cooker chicken and vegetables to simple braised steaks and nutrient-dense mussels in broth, each meal is designed to provide optimal nourishment without requiring a lot of extra time in the kitchen. Enjoy!

tips & tricks} getting the

most from your meal plan
meal plans & recipes}
meal plans and recipes are located on pages 2 through 12. mark the day you plan to prepare the menu. take a look at the to-do list which will help insure your meal comes together easily at dinner time. if you or a family member suffers from food allergies, note dairy-free, grain-free, gluten-free and GAPSfriendly substitutions in relevant recipes. print out the shopping list (page 13), and take it with you to market to ensure you have everything you need to prepare this weeks menus. remember, save money by shopping from your pantry first. what do you already have in stock? if youre a tried-and-true from-scratch cook, try our supplemental recipes for basic ingredients like whey, stock and yogurt (pages 14 & 15) keep your suppers and meals fresh local and real using this simple guide to seasonally available produce.

week of november 29
simple dinners menu 1} slowcooker chicken & vegetables
green salad kefir-herb dressing

menu 2} braised-steaks

herbed potato wedges broccoli with garlic green salad parmesan-garlic dressing

shopping list}

menu 2} mussels in broth and herbs

green salad red wine vinaigrette butternut squash fries garlic aioli

bonus soups, ferments and desserts}

supplemental recipes}

creamy broccoli soup sour beets with caraway spiced apple sauce with red wine

supplemental recipes}

seasonal produce guide}

buttermilk roasted chicken stock fresh whey / yogurt cheese creme fraiche

1
Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the authors express written permission. Got questions? Email jenny@nourishedkitchen.com.

simple dinners
recipes for menu #1}
slowcooker chicken & vegetables, green salad, kefir-herb dressing

from nourished kitchen week of november 29

lowcooker chicken and vegetables, soothing, simple and satisfying is an easy meal to prepare when youre feeling stressed and harried - perfect for the holidays when youre stretched with social commitments, just take ten minutes to brown the chicken, toss the ingredients into the slowcooker and forget about it.

food for thought} how and why

this meal nourishes
pastured chicken}
is lower in saturated fat than conventionally raised. is less likely to be contaminated by potential pathogens like salmonella. chicken skin and bones are rich in trace minerals and collagen which is good for digestion and immunity

make this dinner}

up to one week before serving}
tal recipes. make chicken stock, using supplemen-

up to three days before serving}

raw pastured egg yolk}

contains one-third less cholesterol, onequarter less saturated fat, two-thirds more vitamin A, two times more omega-3 fatty, three times more vitamin E and acids, and seven times more beta carotene than battery cage eggs. is a rich source of choline, a nutrient essential in cognitive function especially for the developing baby. is a rich source of biotin, a B vitamin that is critical for cell growth, and contributes to good skin, hair and nails.

thaw chicken, if frozen, in the fridge prepare vegetables, keeping in airtight containers in the fridge make kefir-herb dressing, store in a mason jar or salad dressing cruet in the fridge

six to twelve hours before serving}

brown chicken in butter and toss ingredients in the slowcooker according to recipe instructions

just prior to serving}

this meal is scheduled for}

2

season slowcooker chicken and vegetables with parsley, salt and pepper remove salad dressing from the fridge, giving it a vigorous shake if it has settled toss salad together and dress it with buttermilk ranch dressing OR allow dinner guests and family to dress their salads at the table

Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the authors express written permission. Got questions? Email jenny@nourishedkitchen.com.

simple dinners
slowcooker chicken & vegetables} difficulty: easy | serves: 4 |
time: 10 mins (prep), 6 to 12 hrs (slow cooker)

from nourished kitchen week of november 29

recipes for menu #1} slowcooker chicken & vegetables, salad dressing
green salad with buttermilk ranch dressing} difficulty: easy | serves: 4
| time: under 5 minutes

ingredients

ingredients
1 pastured egg yolk 1 tbs apple cider vinegar 1/4 cup plain kefir* 1/4 cup minced fresh herbs (parsley, dill, etc.) 1/2 teaspoon freshly ground black pepper dash unrefined sea salt 1/2 cup unrefined extra virgin olive oil 8 cups loosely packed mixed greens

2 tbsps butter* 4 pastured or free-range chicken thighs 1 yellow onion, peeled and chopped 3 cloves garlic, peeled and chopped 1 lb carrots, peeled and chopped 6 ribs celery, peeled and chopped 1 1/2 lbs red potatoes*, quartered 1/2 tsp paprika 1 qt chicken stock 1/4 cup chopped fresh parsley unrefined sea salt, to taste freshly ground black pepper, to taste

equipment

equipment method

blender or food processor salad bowl salad tongs or salad claws

cast iron or stainless steel skillet slowcooker

method

1. Melt two tablespoons butter over a medium flame in a cast iron skillet. 2. Toss in chicken thighs and brown on each side for about three minutes, each. 3. Add browned chicken thighs, chopped yellow onion, garlic, carrots, celery and quarterd potatoes to a slow cooker along with one-half teaspoon paprika and one quart chicken stock. 4. Cook chicken, vegetables, stock and seasonings on high for six to eight hours or on low for ten to twelve hours. 5. Just prior to serving, stir in one-quarter cup chopped fresh parsley with unrefined sea salt and freshly ground black pepper to taste.

1. Combine the yolk of one pastured egg with one tablespoon apple cider vinegar, one-quarter cup cultured buttermilk, fresh minced herbs, black pepper and sea salt together in the basin of a blender or food processor. Pulse one or two times to mix ingredients. 2. Continue processing, and slowly pour in one-half cup unrefined extra virgin olive oil until the dressing is well-emulsified. Serve over mixed greens.
*Substitute buttermilk or yogurt in equal amounts or, for a dairy-free version, add one additional tablespoon cider vinegar

*Substitute coconut oil. **On GAPS? Substitute rutabaga or turnip.

3
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simple dinners
garlic and lemon, green salad, red wine vinaigrette

from nourished kitchen week of november 29

recipes for menu #1} braised steak, herbed potato wedges, broccoli with

ets face it: grass-fed meats tend toward toughness. Fortunately, the simple act of braising, in which meat is first seared in high quality fat and then simmered in mineral-rich stock or wine, not only seasons the otherwise tough cuts, but also produces wonderfully tender results. We also pair steaks with herbed potato wedges in this menu which are rich in flavor, and perfect for kids.

food for thought} how and why

this meal nourishes
grass-fed red meat}
is lower in saturated fat than conventionally raised. is less likely to be contaminated by potential pathogens like acid-resistent e. coli. is a rich source of vitamin B12, zinc, iron and phosphorus. is higher in omega-3 fatty acids than conventionally raised. is a good source of conjugated linoleic acid, a wholesome fat and known cancer fighter.

make this dinner

up to three days before serving}
thaw beef, if frozen, and store in the refrigerator. chop broccoli and store in an airtight container in the refrigerator. slice red onion and store in an airtight container in the refrigerator. prepare garlic-parmesan dressing according to recipe, store in the refrigerator until ready to serve.

one hour before serving}

broccoli}

prepare the herbed potato wedges according to recipe.

is a good source of indole-3 carbinols, natural anticarcinogens found in cruciferous vegetables. is a rich source of antioxidants like carotene, which are best absorbed when eaten with wholesome fat like butter, coconut oil, tallow, etc. is potentially goitrogenic (aggravating to the thryoid), but light cooking helps to destroy goitrogenic compounds.

thirty minutes before serving}

prepare steaks according to recipe.

fifteen minutes before serving}

prepare broccoli according to recipe. toss salad together, dress at the table.

this meal is scheduled for}

4
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simple dinners
recipes for menu #2} braised steaks, herbed potato wedges
braised steaks} difficulty: easy | serves: 4
| time: 10 mins (prep), 10 mins (cook time)

from nourished kitchen week of november 29

herbed potato wedges} difficulty: easy ingredients

| serves: 4 | time: 5 mins (prep), 50 mins (baking)

ingredients

1 16-oz or 2 8-oz100% grass-fed beef steaks unrefined sea salt and freshly ground black pepper, to taste 2 tbsps butter* 4 to 6 garlic cloves, chopped fine 1 branch fresh rosemary, plus more to garnish 1 cup red wine, any will do cast iron or stainless steel skillet

4 medium russet potatoes* 3 tbsps butter**, melted 2 cloves minced garlic 1/2 cup chopped fresh herbs (dill, parsley etc.) 1/4 tsp unrefined sea salt 1/4 tsp freshly ground black pepper

equipment method

equipment

1. Pre-heat the oven to 300 degrees Fahrenheit. 2. Generously season the steak with unrefined sea salt and freshly ground black pepper as it suits you. 3. Heat two tablespoons butter or clarified butter in a cast-iron skillet over a very hot flame. 4. Sear the steak in the hot fat about one minute on each side. 5. Remove the skillet from the heat, add garlic and fresh rosemary needles. 6. Deglaze the skillet with red wine. 7. Place the skillet in an oven preheated to 300 degrees Fahrenheit for about ten minutes, longer if you prefer well-done steaks and less if you prefer a rare steak. 8. serve with pan juices, garnished with additional rosemary.

knife cutting board mixing bowl wooden spoon baking sheet

method

1. Preheat the oven to 425 degrees Fahrenheit. 2. Slice each potato into twelve thin wedges. 3. Toss wedges in a mixing bowl with three tablespoons melted butter, two cloves minced garlic, one-half cup chopped fresh herbs, one-quarter teaspoon unrefined sea salt and one-quarter teaspoon freshly ground black pepper. Stir well to coat. 4. Spread the seasoned potato wedges on a baking sheet and bake in an oven preheated to 425 degrees Fahrenheit for twenty to thirty minutes, stir to turn the wedges then continue baking for another twenty minutes.
*On GAPS? Substitute celeriac, rutabaga or turnip. **Substitute coconut oil, ghee, clarified butter, palm kernel oil, grass-fed tallow, pastured bacon fat, pastured lard or olive oil.

*Substitute coconut oil, ghee, clarified butter, palm kernel oil, grass-fed tallow, pastured bacon fat, pastured lard or olive oil.

5
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simple dinners
broccoli with garlic & lemon} ingredients

from nourished kitchen week of november 29

recipes for menu #2} broccoli with lemon, green salad, dressing
difficulty: easy | serves: 4 | time: under 10 mins
1 1/2 lbs broccoli, tough stem discarded*, chopped into bite-sized pieces 2 tbsps butter** 2 garlic cloves, minced juice and zest of 1 lemon saucepan with lid stainless steel or cast iron skillet mixing bowl wooden spoon

green salad with parmesan-garlic dressing} difficulty: easy | serves: 4 | time:

under 5 minutes

ingredients
2 tbsps red wine vinegar 1 tbsp dijon-style mustard 2 cloves garlic, chopped 1/4 cup grated parmesan cheese* 1/4 tsp unrefined sea salt 1/4 tsp freshly ground black pepper 1 pastured egg yolk 1/2 cup unrefined extra virgin olive oil

equipment

method

1. Bring about two inches of water to boil in a saucepan, toss in broccoli, boiling until bright green and tender, about four minutes. 2. While the broccoli cooks, melt two tablespoons butter in a cast iron or stainless steel skillet over medium heat. Toss in minced garlic, sauteeing until fragrant, then add the juice and zest of one lemon. Turn off the heat. 3. Drain the broccoli and toss it into a bowl with the garlic, lemon and butter sauce. 4. Serve warm

8 cups mixed greens 1 red onion, sliced thin

equipment

blender or food processor salad dressing cruet or lidded mason jar salad bowl salad tongs or salad claws

method

*If you plan to make this weeks soup, dont discard the tough stem; rather, store it in an airtight container in the fridge. The stem will help to season the stock. **Substitute coconut oil, ghee, clarified butter, palm kernel oil, grass-fed tallow, pastured bacon fat, pastured lard or olive oil.

1. Combine red wine vinegar, dijon-style mustard, garlic, parmesan cheese, sea salt, black pepper and egg yolk in the basin of a food processor or in a blender and pulse two or three times to mix ingredients. 2. Continue processing, and slowly pour in one-half cup unrefined extra virgin olive oil until the dressing is well-emulsified. Serve over mixed greens and sliced red onion.
*Dairy-free? Try substituting pine nuts or sunflower seeds, preferably soaked overnight, for parmesan cheese.

6
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simple dinners
vinaigrette, butternut squash fries, garlic aioli

from nourished kitchen week of november 29

recipes for menu #1} mussels in broth and herbs, green salad, red wine

ussels, those humble little bivalves, are nutrient-dense and are remarkably rich sources of vitmain B12, manganese and selenium. Moreover, of all shellfish, mussels tend to be inexpensive, frequently available for three to four dollars a pound, making this dish luxurious in flavor but light on the budget. Mussels also make Seafoodwatch.orgs list of Best Choices for the healthand environment-minded consumer.

food for thought} how and why

this meal nourishes
mussels}
and other mollusk featured widely in the diet of early man and in the traditional diets of some of the healthiest peoples studied by Weston Price, DDS - a pioneering nutrition researcher of the early 20th century. are considered an aphrodisiac. are extraordinarily rich in vitamin B12, manganese and selenium and are a good source of riboflavin.

make this dinner

up to one week before serving}
prepare the red wine vinaigrette and store at room temperature.

up to three days before serving}

prepare garlic aioli, storing in an airtight container in the refrigerator until ready to use. purchase the mussels no more than three days in advance, and preferably the day you plan to cook the meal.

butternut squash}

one hour before serving}

is a good source of vitamin C, potassium, magnesium and manganese.

prepare butternut squash fries according to recipe.

raw pastured egg yolk}

twenty minutes before serving}

contains essential fatty acids including DHA and arachidonic acid. is rich in food enzymes. is a good source of the vitamin biotin and the amino acid cysteine which may be less available to the body when cooked or heated.

prepare the mussels according to recipe.

ten minutes before serving}

toss the salad, dressing it at the table.

this meal is scheduled for}

7
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simple dinners
mussels in broth and herbs} ingredients

from nourished kitchen week of november 29

recipes for menu #3} mussels in broth and herbs, salad, vinaigrette
difficulty: easy | serves: 4 | time: about 15 mins
2 lbs mussels, rinsed and debearded if necessary 1/2 cup white wine* 4 cloves garlic, minced 1/4 cup butter** 1/2 cup chopped flat-leaf Italian parsley unrefined sea salt, to taste freshly ground black pepper, to taste saucepan with lid serving bowl(s) whisk

green salad with red wine vinaigrette} difficulty: easy | serves: 4 |

time: under 5 minutes

ingredients
2 tbsps red wine vinegar 1 tbsp dijon-style mustard 2 cloves garlic, minced 1/4 tsp unrefined sea salt 1/4 tsp freshly ground black pepper 1/2 cup unrefined extra virgin olive oil

equipment

8 cups mixed greens 1 red onion, sliced thin

method

equipment

1. Place cleaned mussels in a saucepan with white wine and chopped garlic. Bring the mussels to a simmer, covered, until they open. Continue cooking mussels a minute or two longer after theyve opened, discarding any that remained closed. 2. Transfer the mussels to a serving bowl or bowls, and continue simmering the wine whisking in one-qaurter cup butter, pour the wine and butter sauce over the mussels and shower them with chopped flat-leaf parsley. Season with unrefined sea salt and freshly ground black pepper as it suits you.

mixing bowl whisk salad dressing cruet or lidded mason jar salad bowl salad tongs or salad claws

method

*Substitute chicken stock. **Substitute coconut oil, ghee, clarified butter, palm kernel oil, grass-fed tallow, pastured bacon fat, pastured lard or olive oil.

1. Whisk vinegar, dijon-style mustard, minced garlic, unrefined sea salt, freshly ground black pepper with one-half cup extra virgin olive oil. Transfer to a salad dressing cruet or mason jar. 2. Serve the dressing over mixed greens with sliced red onion. If the vinaigrette separates, and it is likely to do so, simply shake it vigorously before serving.

8
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simple dinners
recipes for menu #3} butternut squash fries, garlic aioli
butternut squash fries} ingredients

from nourished kitchen week of november 29

difficulty: easy | serves: 4 (with leftovers) | time: 10 minutes (prep), 50 minutes (baking)
1 small butternut squash 2 tbsps butter*, melted 1/2 tsp unrefined sea salt 1/2 tsp paprika vegetable peeler knife cutting board metal spoon mixing bowl baking sheet

garlic aioli} difficulty: easy | yield: 1 cup |

time: under 5 minutes

ingredients
4 cloves garlic, crushed 2 pastured egg yolks juice of 1 lemon dash unrefined sea salt 1/2 cup unrefined extra virgin olive oil

equipment

equipment method

food processor or blender

method

1. Preheat the oven to 425 degrees Farhenheit. 2. Peel the butternut squash, split it in half and seed it. Slice the squash into thin strips about four- to five-inches long and no more than one-half inch thick. 3. Toss the strips of squash into a mixing bowl with melted coconut oil, one-half teaspoon unrefined sea salt and one-half teaspoon paprika. Mix thoroughly to coat. 4. Spread the seasoned squash fries on a baking sheet and bake in an oven preheated to 425 degrees Fahreneheit for twenty minutes, stir the fries to turn and continue baking for another twenty to thirty minutes, until their edges begin to crisp. 5. Serve right away with garlic aioli.

1. Combine garlic, egg yolks, the juice of one lemon and a dash unrefined sea salt into the basin of a food processor or blender. Pulse once or twice to mix ingredients. Then process while slowly, dropby-drop, pouring unrefined extra virgin olive oil into the blender or food processor until the ingredients form a smooth emulsified aioli. 2. Refrigerate for ten to fifteen minutes to stiffen the aioli, if necessary, and consume within one week.

*Substitute coconut oil, ghee, clarified butter, palm kernel oil, grass-fed tallow, pastured bacon fat, pastured lard or olive oil.

9
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simple dinners
with red wine

from nourished kitchen week of november 29

bonus recipes} broccoli soup, sour beets with caraway, spiced applesauce

ussels, those humble little bivalves, are nutrient-dense and are remarkably rich sources of vitmain B12, manganese and selenium. Moreover, of all shellfish, mussels tend to be inexpensive, frequently available for three to four dollars a pound, making this dish luxurious in flavor but light on the budget. Mussels also make Seafoodwatch.orgs list of Best Choices for the healthand environment-minded consumer.

food for thought} how and why

these recipes nourish
chicken stock}
is rich in trace minerals. is a good source of glucosamine chondroitin, a nutrient which can benefit the joints. is a good source of natural gelatin, which is good for digestion and provides easily assimilated protein.

make ahead tips

soup}
up to five days ahead} chop broccoli, onions and carrots, storing them in airtight containers in the refrigerator. up to 1 week and at least 12 hrs ahead} make creme fraiche according to supplemental recipes, if using. up to 1 week ahead} brew chicken stock according to supplemental recipes.

beets}

contains betacyanin, a pigment with anticarcinogenic effects. a good source of folate, manganese and potassium. when fermented, as in the recipe, they are also a rich source of food enzymes and beneficial bacteria.

ferment}

up to 1 week ahead} prepare fresh whey, if using.

10
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simple dinners
bonus recipes} broccoli soup
broccoli soup} difficulty: moderate |
serves: 8 | time: 30 minutes

from nourished kitchen week of november 29

ingredients

6. Season to taste with unrefined sea salt and freshly ground black pepper and serve with a dollop of creme fraiche, if it suits you.
*Substitute coconut oil, ghee, clarified butter, palm kernel oil, grass-fed tallow, pastured bacon fat, pastured lard or olive oil. NOTE: If you prepared menu #2 this week including the broccoli with garlic and lemon, consider using the discarded stem from that dish to season the chicken stock for this soup.

2 lbs fresh broccoli 2 quarts chicken stock 1/2 cup butter* 2 large onions, peeled and chopped fine 2 carrots, peeled and chopped fine unrefined sea salt, to taste freshly ground black pepper, to taste creme fraiche, optional, to serve knife cutting board heavy-bottomed stock pot cast iron or stainless steel skillet immersion blender, foodmill or blender

equipment

method

1. Chop broccoli into florets, reserving the woody stem. 2. Bring two quarts chicken stock to a boil over a moderate flame, add reserved woody stems and simmer while you prepare the remaining ingredients. 3. Melt one-quarter cup butter in a cast iron or stainless steel skillet over a medium flame. Toss onion, carrots and broccoli florets into the skillet and sautee until onions release their fragrance and become translucent, about six minutes. 4. Remove broccoli stems from the simmering stock and discard or compost, add sauteed vegetables and simmer, uncovered, for fifteen to twenty minutes. 5. Remove the soup from the heat, puree it using an immersion blender, foodmill or regular blender.

11
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simple dinners
sour beets with caraway} ingredients

from nourished kitchen week of november 29

bonus recipes} sour beets with caraway, spiced applesauce with red wine
difficulty: easy | serves: 1 quart | time: 10 minutes (prep), 5 to 10 days (fermentation)
about 2 lbs beets, scrubbed, trimmed, peeled and finely shredded 1 1/2 tsp unrefined sea salt 2 tbsps caraway seeds 1/4 cup fresh whey* mixing bowl wooden spoon quart-sized mason jar with lid

spiced applesauce with red wine}

difficulty: easy | serves: 1 quart | time: 5 mins (prep), 40 mins (cooking)

ingredients
1 6 1 3 2 cinnamon stick to 8 cardamom pods, smashed tablespoon whole cloves pounds apples, peeled, cored and chopped cups red wine

equipment

equipment

method

muslin bag or cheesecloth with cooking twine heavy-bottomed saucepan food processor, blender or foodmill

1. Toss two pounds finely shredded beets in a mixing bowl with one tablespoon unrefined sea salt, two tablespoons caraway seeds and one-quarter cup fresh whey. 2. Transfer mixture to a mason jar, little by little, pound down each later with a wooden spoon until the beets release their juices, combining with the sea salt to create a brine. 3. Continue layering, pounding, and layering until all of the beets have been pounded and the brine created by beet juice, salt and whey covers the beets. 4. Press the beets down at least one-inch below the lip of the mason jar, cover loosely with a lid and allow to ferment at room temperature for five to ten days - less if your kitchen is warm, more if your kitchen is cold.

method

1. Place spices in a 100% cotton muslin bag or cheesecloth tied with a string and set them in a heavy-bottomed saucepan. 2. Add chopped apples to the saucepan along and pour two cups of any red wine you have on hand over the apples. 3. Gently stew the chopped apples in wine and spices over a low flame until they become soft and so tender they fall apart at the slightest pressure. 4. Allow the stewed apples to cool to room temperature before running them through a food processor, blender or foodmill until the applesauce becomes smooth and uniform.

*Substitute vegetable starter culture combined with onequarter cup filtered water, or omit and use an 1 1/2 tsp unrefined sea salt.

12
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simple dinners
shopping list}
dairy & eggs}
butter (1 1/4 cup, 3 tbsps)SA pastured eggs (4 yolks) kefir (1/4 cup)SA, HM grated parmesan cheese (1/4 cup)SA creme fraiche (to serve)HM, O fresh whey (1/4 cup)HM, SA

from nourished kitchen week of november 29

spices}

paprika (1 tsp) unrefined sea salt black pepper caraway seeds (2 tbsps) cinnamon stick (1) cardamom pods (6 to 8)

meat, fish and fowl}

pastured or free-range chicken thighs (4) chicken stock (1 qt)HM grass-fed beef steaks (1 16-oz or 2 8-oz) fresh mussels (2 lbs)

miscellaneous}

red wine (3 cups)SA white wine (1/2 cup)SA

about your ingredients}

fresh produce}

yellow onion (3) garlic (3 bulbs) carrots (1 1/2 lb) celery (6 ribs) red potatoes (1 1/2 lbs) Italian flat-leaf parsley (1 bunch) mixed fresh herbs (dill, chervil, marjoram, chives etc.) (1 bunch) mixed salad greens (24 cups / 24 oz) fresh rosemary (2 branches) russet potatoes (4 medium) broccoli (3 1/2 lbs) lemons (2) red onions (2) butternut squash (1 small) beets (2 lbs) apples (3 lbs)

Dairy: Choose raw milk, cream and butter when you can, provided theyre from cows raised on pasture. Avoid ultrapasteurized dairy products. Eggs: Choose farm-fresh eggs from hens raised on fresh pasture with plenty of access to grass, bugs, sprouts and other forage. Pantry Items: Choose organic, local and raw when and where possible. Fresh Produce: Choose organic, local vegetables when possible. Meat, Fish & Fowl: Choose locally and naturally raised meats from animals allowed to graze on fresh pastures. SA: Substitution available, see recipe. HM: Preferably homemade, see supplemental recipes. O: Optional ingredient.

pantry & dried goods}

cider vinegar (1 tbsp) unrefined extra virgin olive oil (2 cups) red wine vinegar (1/4 cup) dijon-style mustard (2 tbsps)

13
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simple dinners
supplemental recipes} kefir, fresh whey / strained yogurt
raw milk kefir} ingredients
difficulty: easy | yield: 1 quart | time: under 5 mins (prep), 12 to 24 hrs (fermentation)
1 quart fresh, raw milk 2 tbsps milk kefir grains

from nourished kitchen week of november 29

fresh whey / strained yogurt} ingredients equipment

1 quart full-fat yogurt, preferably raw

difficulty: easy | yield: varies | time: about 8 hrs

equipment

mason jar with lid wooden spoon nonmetal strainer

cheesecloth or butter muslin fine-mesh sieve large mixing bowl

method

method

1. Pour one-quart fresh raw milk into a mason jar. Stir two tablespoons milk kefir grains into the milk. 2. Allow the kefir to ferment at room temperature for twelve to twenty-four hours. 3. After kefir has fermented, strain out kefir grains to culture another batch and store the kefir in the refrigerator.

1. Line a fine-mesh sieve with two layers of cheesecloth or a butter muslin and place the sieve over a mixing bowl. 2. Pour one quart yogurt into the sieve. The yogurt solids will remain in the cheesecloth while the whey will drip into the bowl. 3. After about eight hours, remove the strained yogurt from the sieve and store in an airtight container in the refrigerator. Pour the whey into an airtight container and store it in the refrigerator. Fresh whey can keep up to six months, unopened, in the refrigerator.

14
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simple dinners
supplemental recipes} roast chicken stock, creme fraiche
roast chicken stock} ingredients
difficulty: easy | yield: 1 quart | time: under 5 mins (prep), 12 to 24 hrs (fermentation)
1 quart fresh, raw milk 2 tbsps milk kefir grains

from nourished kitchen week of november 29

creme fraiche} ingredients

difficulty: easy | yield: pint | time: about 8 hrs

2 cups cream, preferably raw 2 tbsps creme fraiche or any room temperature yogurt starter

equipment

equipment method

mason jar with lid wooden spoon nonmetal strainer

mason jar with lid

method

1. Pour one-quart fresh raw milk into a mason jar. Stir two tablespoons milk kefir grains into the milk. 2. Allow the kefir to ferment at room temperature for twelve to twenty-four hours. 3. After kefir has fermented, strain out kefir grains to culture another batch and store the kefir in the refrigerator.

1. Stir starter into cream, pour it into a mason jar and allow it to ferment at room temperature, covered, for at least twelve hours or until it separates easily from the walls of the jar. Remove to the refrigerator.

15
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simple dinners
seasonal fruits and vegetables for december}
winter squash}
butternut squash pie pumpkins

from nourished kitchen week of november 29

your notes}
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root vegetables}
beets rutabagas turnips potatoes parsnips carrots

cruciferous vegetables}
cabbage brussels sprouts kale kohlrabi swiss chard

pomeaceous fruit}
apples pears pomegranates

citrus fruits}

lemons meyer lemons oranges tangerines mandarin oranges

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