Real Food Meal Plans

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Appetizers and Snacks

Crispy Almonds
Bacon Herb Cream Cheese Dip
Cheesy Eggplant Chips
Jalapeno Poppers with Serrano Sour Cream Dip
Beef Jerky
Butter Hummus
Kale Chips
Chopped Liver
Roasted Pumpkin Seeds
Sardine and Avocado Snack
Taramosalata (carp roe dip)


Challah (Grain Free)
Challah (Sprouted Spelt)
Corn Tortillas (Sprouted Corn)
Sweet Potato Popovers (Grain Free)
Zucchini Bread (Sprouted Spelt)


Cinnamon Applesauce
Bacon in 20 Minutes
Breakfast Casserole
Vegetable Egg Casserole
Vegetable Migas
Honey Nut Granola (Soaked)
Soaked Oatmeal Bars
Banana Pancakes (Grain Free)
Gravlax – Cured Wild Salmon
Yogurt Chia Parfait with Fresh Berries


Maple Cider Barbecue Sauce
Caesar Salad Dressing
Habanero Hot Sauce
Ghee Mayo
Honey Mustard
Ranch Dressing
Mexican Red Chile Sauce
Serrano and Garlic Salsa
My Toddler’s Favorite “Sauce”

Fermented Vegetables

‘Dilly’ Carrots and Kohlrabi
Sweet and Sour Coleslaw
Latin American Sauerkraut (Cortido)
Fermented Garlic
Spicy Fermented Cranberry Orange Relish
Basic Sauerkraut
Watermelon Radish

Cultured Dairy

Cultured Butter
Cottage Cheese
What is Kefir?
Kefir FAQ
Kefir Cheese and Whey


Beet Kvass
Coconut Milk Kefir
Flavored Kombucha
Peach Blueberry Cobbler Smoothie
Super K2 Smoothie
Simple Syrups
No Flu “Tea”
Sleepytime Milk “Tea”
South African Hot Toddy
Whiskey Sour & Homemade Maraschino Cherries


Beet and Celery Salad
5 Ways to Use Homemade Mayo
Chopped Summer Salad

Main Dishes

Basic Grill Rub to Tenderize Grass-fed Meat
Indian Curry Spice Paste
Apricot Chicken with Fresh Sage
Barbecue Grilled Chicken
Braised Chicken with Onions
Creamy Chicken Cashew Stir Fry
Moroccan Spice Roasted Chicken
Turmeric Grilled Chicken
Grilled Chicken Liver Skewers with Lemon Butter Sauce
Sauteed Chicken Nuggets (aka liver)
The Easiest Ways to Make Odd Bits
Maple Cider Brisket
Beef Chili
Indian Braised Beef Stew with Collard Greens
Filet of Beef Bourguignon
Flank Steak
Braised Arm Roast
Spiced Beef Kabobs
Korean BBQ Short Ribs
Salpicon for a Crowd (Mexican cold brisket)
Enchilada Casserole
Beef and Cheese Mexican Casserole
Taco Night
Beef Tongue Flautas
Middle Eastern Lamb Meatballs
Roast Bone-In Lamb Shoulder with Cinnamon and Fennel
Rosemary Balsamic Lamb Chops
Cilantro Pesto Crusted Salmon
Coconut Milk Poached Salmon
Cheeseburger Zucchini Pizza Boats
Grilled Portabello Mushroom Pizzas

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Side Dishes

Black Beans
Nourishing Brown Rice
Roasted Brussel Sprouts with Honey and Currants
Butternut Squash Casserole
Butternut Squash Quinoa
Indian Spiced Cauliflower Rice
Cauliflower Cheese Souffle
Kohlrabi Au Gratin
Green Chili Mashed Potatoes
Crispy French Fries
Latkes (Pancakes) 3 Ways: Potato, Kohlrabi, Sweet Potato
Pommes Persillade (Potatoes with Parsley and Garlic)
Smashed and Roasted Potatoes
Potato Gratin
Rutabaga and Sweet Potato Mash
Zucchini Pancakes


Beef Bone Broth
Chicken Stock
Quick Asian Soup
Beet Borscht
Black Bean and Vegetable Soup
Mexican White Bean Soup
Roasted Carrot and Mushroom Soup
Traveling Bone Broth


Beef Tallow
Flavored Ghee Infusions – 3 Ways

Desserts and Sweets

Banana Pudding
Easy Grain-Free Birthday Cake
Strawberry and Blueberry Birthday Cupcakes
Maple Pecan Candies
Almond Butter Coconut Fudge
Coconut Butter aka ‘crack on a spoon’
Coconut Cake with Maple Buttercream Frosting
Coconut Flour Muffins
Easy Homemade Chocolate
Flourless Brownies
Sprouted Flour Brownies
Beet Chocolate Cake
Sweet Potato Chocolate Cake
Raw Chocolate Coconut Macaroons (aka better brownie bites)
Chocolate Wafer Cookies Icebox Cake
Nut-free Nutella
Chocolate Mousse
Chocolate Truffles
Peppermint Chocolate Truffles
Chocolate Chip Zucchini Muffins
Grain Free Blueberry Jam Thumbprint Cookies
Grain Free Graham Crackers
Grain Free Fig Newtons
Smores (Grain Free)
Grapefruit Custard Tart
Kombucha Fruit Snacks
Jello Fruit Cups
Homemade Pumpkin Pie
Raw Pumpkin Kefir Cheesecake
Pumpkin Spice Muffins (Grain Free)
Pumpkin Cheesecake Brownie Bars
Maple Pumpkin Pot de Creme
Smoothie Popsicles
Chocolate Probiotic Ice Cream
Mexican Chocolate Ice Cream
Beet Chocolate Chip Ice Cream
Maple Pumpkin Ice Cream
No-Churn Mango Lassi Frozen Yogurt
Peach Blackberry Ice Cream (Dairy-Free)
Persimmon Ice Cream (Probiotic)
Plum or Peach Coconut Ice Cream
Real Milk Ice Cream – Vanilla
Strawberry Date Ice Cream
Two Ingredient Decadent Chocolate Ice Cream
Basic Meringues

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