simple dinners - Nourished Kitchen€¦ · fat, pastured lard, grass-fed tallow, olive oil for...

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simple dinners} week of february 21

From roasted root vegetable soup to Bavarian-style sauerkraut, we’re celebrating late winter with nourishing wholesome foods. Seasonal inclusions this week include apples, greens and root vegetables and don’t forget about this week’s dessert: almond-apricot bars which are loaded

with goodies like coconut oil and fl ax meal.

simple dinnersfrom nourished kitchen

february 21

© Jennifer McGruther for Nourished Kitchen. All Rights Reserved. No part of this document may be reproduced without the au-thor’s express written permission. Got questions? Email [email protected].

week of february 21}

menu #1} breakfast for dinnerwinter vegetable frittatagreen salad with cider vinaigrettewarm winter fruit compoteyogurt, optional

menu #2} one-dish mealpork chopsbraised swiss chard with apples

menu #3} nutrient-dense winter supperchicken livers with sage and applesbutternut squash and sage gratingreen salad with cider vinaigrette

ferments, soups, desserts}sauerkrautroasted root vegetable soupstirred honey custard

supplemental recipes}chicken stockyogurt

tips & tricks} getting the most from this series

recipes & to-do lists}• 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 ensure your meal comes togeth-er easily at dinner time.

shopping list}• print out the shopping list (page 13),

and take it with you to market. • remember, save money by shopping

from your pantry fi rst. what do you already have in stock?

supplemental recipes}• if you’re a tried-and-true from-scratch

cook, try our supplemental recipes for basic ingredients like chicken stock and fresh whey (page 14)

seasonal produce guide}• check out the guide to seasonal pro-

duce and mark your notes on page

15.

need help}• Try the forums: http://nourishedkitch-

en.com/forums/ • Email me! Use the subject “SIMPLE

DINNERS.”

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this meal is scheduled for}


february 21menu #1} winter vegetable frittata, green salad with cider vinaigrette, stewed winter fruit

When I’m tired at the end of the ay and looking to feed my family a nourishing meal, I know I can always turn to a simple vegetable frittata. Just a few minutes of effort yields a deeply nutritious, satisfying meal that requires very little clean-up. I like to serve frittatas with a

crisp green salad with warm fruit for dessert and a mug of rooibos or herbal tea.

make this meal}

up to one week in advance} • prepare cider vinaigrette, if desired,

and store at room temperature.• make yogurt, if desired, using

supplemental recipes.

up to three days in advance} • chop vegetables according to recipe

requirements and store in individual airtight containers in the refrigera-tor.

twenty-fi ve minutes in advance} • begin making the winter vegetable

frittata.

ten minutes in advance} • make the stewed winter fruit com-

pote.

fi ve to eight minutes before serving}• toss greens and onion for salad,

dressing at the table with cider vinegar.

• place the frittata under the broil-er to set.

food for thought} how & why this meal nourishes

eggs from pastured hens}• are rich in beta carotene, vitamin A

and offers a favorable ratio of ome-ga-3 to omega-6 fatty acids.

• are a better source of fat soluble vita-mins A, D and E than the eggs of con-ventional hens raised in confi nement.

• are less likely to be contaminated with salmonella than the eggs of con-ventional chickens raised in battery cages.

raw milk yogurt}• is an excellent source of benefi cial

bacteria which are critical to maintain-ing optimal digestion, gut health and immunity.

• is an excellent source of food en-zymes which help us to better digest the foods we eat.

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recipes for menu #1} winter vegetable frittata, green salad


february 21

winter vegetable frittata} diffi culty: easy | serves: 4+ leftovers | 15 minutes (stovetop), 6 to 8 minutes (broiler)

ingredients• 3 tbsps butter*• 2 shallots, peeled and sliced thin• 1 bunch Swiss chard, stem removed and

chopped coarsely• 1 lb potatoes, sliced thin**• 1 dozen eggs, beaten• 3 tbsps heavy cream*• unrefi ned sea salt, to taste• black pepper, to taste

equipment• cast iron or oven-proof skillet

method1. Melt three tablespoons clarifi ed butter in a

skillet over a medium fl ame. Toss peeled and thinly sliced shallots into the skillet and fry in butter until fragrant.

2. Add coarsely chopped Swiss chard and thinly sliced potatoes into the skillet and continue to cook until the Swiss chard wilts and the pota-toes are tender when pierced by a fork.

3. Beat one dozen pastured eggs with three tablespoons heavy cream until the mixture becomes uniform. Season the eggs to your liking with salt and black pepper.

4. Reduce the fl ame to medium-low then pour the beaten eggs and cream into the skillet, over the vegetables. Cook over medium-low until barely set, about six minutes or so.

5. Place the frittata in your oven, under the broiler for about six minutes until it is cooked through.

*Lactose-/casein-free? Substitute pastured bacon fat, pastured lard, grass-fed tallow, olive oil for butter and coconut milk for cream.**On GAPS? Substitute turnips or celery root.

green salad with apple cider vin-aigrette } diffi culty: easy | serves: 4 | time: under 5 minutes

ingredients• 2 tbsps apple cider vinegar• 1 shallot, peeled and fi nely minced• 1 tbsp raw honey• 1/2 cup unrefi ned extra virgin olive oil

• 8 cups mixed salad greens• 1 small red onion, peeled and sliced thin

equipment• mixing bowl• whisk• mason jar or salad dressing cruet• salad bowl• salad tongs or salad claws

method1. Whisk vinegar, minced shallot and honey

together to mix, then whisk in unrefi ned extra virgin olive oil. Store in a salad dressing cruet or mason jar at room temperature until ready to serve, shake well before dressing salad.

2. To prepare the salad, toss greens and onion together. Dress with vinaigrette.

Save time making a double batch of this vinaigrette.

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recipes for menu #1} stewed winter fruit


february 21

stewed winter fruit} diffi culty: easy | serves: 4 | time: 10 minutes

ingredients• 2 apples, peeled, cored and quartered• 2 pears, peeled, cored and quartered• 1/4 cup raisins• 1 cup apple juice• 1 cinnamon stick• yogurt, optional, to serve

equipment• saucepan

method1. Toss apples, pears, raisins, apple juice and cin-

namon stick in a sauepan. Bring to a simmer over a moderately high fl ame and continue to cook until tender, about fi fteen minutes.

2. Serve in bowls with yogurt, if desired.

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february 21menu #2} pork chops, braised swiss chard with apples

I can appreciate a one-dish meal - simple, easy-to-prepare and nourishing. This dish is one of our favorites for winter: mildly fl avored pastured pork is served on a bed of Swiss chard with apples. If you have a little extra time, consider serving this dish with a loaf of sourdough or almond fl our

bread and a simple green salad.

make this meal}

up to three days ahead} • prepare vegetables according to

recipe requirements and store in the refrigerator until ready to use.

• thaw pork chops, if frozen, in the refrigerator.

about thirty to forty minutes ahead} • prepare pork chops according to

recipe directions

fi fteen to twenty minutes ahead}• prepare Swiss chard in the same

pan you used for the pork chops.

fi ve minutes ahead}• place pork chops over chard and

apples, and place under a broiler for a few minutes.


pasture-raised pork}• is rich in vitamin D.• is an excellent source of protein and

monounsaturated fatty acids.

swiss chard}• is an excellent source of food folate,

a nutrient critical to women of repro-ductive age.

• is a good source of beta carotene.• is best consumed cooked due to the

presence of oxalic acid - an antinutri-ent naturally found in leafy greens.

apples}• are an excellent source of quercetin,

an antioxidant thought to reduce the risk of cancer, cardiovascular disease

and macular degeneration.

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february 21


recipes for menu #2} pork chops, braised swiss chard with apples

pan-fried pork chops} diffi culty: easy | serves: 4| time: 10 to 15 minutes

ingredients• 2 tbsps butter*• 4 pork chops**• unrefi ned sea salt, as needed• ground black pepper, as needed• 1/2 cup hard apple cider***

equipment• cast iron or oven-proof skillet• serving plate

method1. Melt butter in a cast iron or oven-proof skillet

over a moderate fl ame until it foams.2. Season pork chops with salt and pepper as

needed.3. Place pork chops in the hot fat turning after

two to three minutes.4. Add hard cider to the pan and continue cook-

ing for another six to eight minutes until the pork chops are cooked through and the liquid is largely evaporated, then transfer to a serv-ing plate. Serve over Swiss chard with apples.

*Dairy-free? Substitute olive oil, coconut oil, beef tallow, pastured lard or bacon fat.**Don’t eat pork? Substitute lamb chops.***Alcohol-free? Substitute sweet apple cider or juice.

swiss chard with apples} diffi culty: easy | serves: 4| time: 10 to 15 minutes

ingredients• 2 tbsps butter*• 2 shallots, peeled and thinly sliced• 2 bunches Swiss chard, chopped with large

stems and veins removed• 2 apples, cored and thinly sliced.• 1/2 cup hard apple cider**

• 1 recipe pan-fried pork chops

equipment• cast iron or oven-proof skillet (use the

same skillet used to prepare pork chops)• serving plate (use the same serving plate

used to prepare pork chops)

method1. Melt butter in a cast iron or oven-proof skillet

over a moderate fl ame until it foams.2. Toss in shallots and fry until fragrant and

translucent.3. Add Swiss chard and apples to the shallots,

stir-frying until the chard is wilted, then de-glaze the pan with apple cider - allow to sim-mer for fi ve to six minutes.

4. Top chard and apples with pork chops and place under a broiler for three to four minutes.

*Dairy-free? Substitute olive oil, coconut oil, beef tallow, pastured lard or bacon fat.

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february 21menu #3} chicken livers with sage and apples, roasted butternut squash, green salad with cider vinaigrette

There’s something wonderfully simple about the combination of sage and apples, and in this dish we pair them with the nutrient-dense addition of pasture-raised chicken livers. As a side, we serve roasted butternut squash and a simple green salad.

make this meal}

up to three days in advance} • thaw chicken livers, if frozen, in the

refrigerator.• prepare vegetables as per recipe

requirements and store in airtight containers in the fridge until ready to use.

about one hour in advance} • prepare and squash for roasting.

about twenty to twenty-fi ve minutes in advance}

• prepare chicken livers with apples.

fi fteen minutes before serving} • remove squash from oven and allow

to cool ten minutes before pureeing with garlic and butter.


chicken livers}• are rich in vitamins including pre-

formed vitamin A, food folate, niacin, vitamin B6, vitamin B12 and panto-thenic acid.

• are also a good source of minerals including iron, phosphorus and sele-nium.

apples}• are an excellent source of quercetin,

an antioxidant thought to reduce the risk of cancer, cardiovascular disease and macular degeneration.

butternut squash}• is rich in beta carotene, an antioxdant

that is most effective when consumed with plenty of nourishing fat like but-ter or coconut oil.

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recipes for menu #3} chicken livers w/ sage & apples, butternut squash


february 21

chicken livers with sage and ap-ples} diffi culty: easy | serves: 4 | time: 5 mins (active), 12 to 24 hrs (marinade), 20 mins (stove)

ingredients• 1 lb chicken livers• 1 qt milk*• 1/2 cup sprouted fl our**• unrefi ned sea salt, as needed• ground black pepper, as needed• 1/4 cup butter*• 2 shallots, peeled and thinly sliced• 2 apples, cored and sliced thinly• the leaves of 1 bunch fresh sage, minced with

divided use

equipment• mixing bowl• collander or sieve• skillet

method1. Rinse chicken livers well and place them in a

mixing bowl, cover with milk and allow them to marinate for twelve to twenty-four hours in the refrigerator.

2. After twelve to twenty-four hours, remove the chicken livers from the fridge, strain them in a collander and discard the marinade.

3. Dredge the livers in sprouted fl our, season with salt and pepper.

4. Heat butter in a skillet over a moderate fl ame, then toss in shallots, apples and half the sage, frying until fragrant - about four to six min-utes.Add chicken livers and continue cooking until the livers are cooked through, about ten minutes.Garnish with remaining minced sage and serve.

*Lactose-/casein-free? Substitute 1 qt water with the juice of 1 lemon for milk and olive oil, bacon fat or lard for butter.**Grain-free? Substitute hazelnut or almond fl our.

roasted butternut squash with garlic} diffi culty: easy | serves: 4 | time: 5 mins (active), 10 mins (to cool), 45 mins (oven)

ingredients• 1 large butternut squash, split and seeded• unpeeled cloves of one head of garlic• olive oil, for oiling the squash• 2 tbsps butter*• unrefi ned sea salt, as needed

equipment• baking dish• foodmill, blender or food processor

method1. Preheat oven to 425 degrees Fahrenheit.2. Grease the squash with olive oil and evenly

distribute the garlic cloves among the garlic halves.

3. Invert the squash and garlic on a baking sheet so that the squash is skin-side up and roast in an oven preheated to 425 degrees Fahrenheit for forty to forty-fi ve minutes.

4. After forty-fi ve minutes, remove the squash and garlic from the oven and allow it to cool enough to handle comfortably, about ten min-utes.

5. Spoon the fl esh of the squash into a food pro-cessor, blender or food mill along with butter. Then squeeze the roasted garlic cloves out of their peels and into the other ingredients.

6. Process until smooth.

*Lactose-/casein-free? Substitute olive oil.

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recipes for menu #3} green salad with cider vinaigrette


february 21

green salad with apple cider vin-aigrette } diffi culty: easy | serves: 4 | time: under 5 minutes

ingredients• 2 tbsps apple cider vinegar• 1 shallot, peeled and fi nely minced• 1 tbsp raw honey• 1/2 cup unrefi ned extra virgin olive oil

• 8 cups mixed salad greens• 1 small red onion, peeled and sliced thin

equipment• mixing bowl• whisk• mason jar or salad dressing cruet• salad bowl• salad tongs or salad claws

method1. Whisk vinegar, minced shallot and honey

together to mix, then whisk in unrefi ned extra virgin olive oil. Store in a salad dressing cruet or mason jar at room temperature until ready to serve, shake well before dressing salad.

2. To prepare the salad, toss greens and onion together. Dress with vinaigrette.

Save time making a double batch of this vinaigrette.

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february 21bonus recipes} sauerkraut, roasted root vegetable soup, stirred honey cus-tard

Your sauerkraut won’t be done this week - let it keep fermenting! We’ll use it in an upcoming meal plan.


fresh whey}• is rich in benefi cial bacteria which

makes it an excellent starter culture for fermented vegetables, fruits, chut-neys and other dishes.

eggs from pastured hens}• are rich in beta carotene, vitamin A

and offers a favorable ratio of ome-ga-3 to omega-6 fatty acids.

• are a better source of fat soluble vita-mins A, D and E than the eggs of con-ventional hens raised in confi nement.

• are less likely to be contaminated with salmonella than the eggs of con-ventional chickens raised in battery

cages.

chicken stock}• is a good source of easy to assimilate

minerals.• is an excellent source of glucosamine

chondroitin.

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bonus recipes} bavarian sauerkraut, roasted root vegetable soup


february 21

bavarian sauerkraut} diffi culty: easy | yield: 1 qt | time: under 5 mins (active), 7 to 14 days

ingredients• 1 cabbage, cored and shredded• 1 apple, peeled, cored and coarsley chopped• 1 tbsp caraway seeds• 1 tbsp juniper berries, optional• 1 tbsp unrefi ned sea salt

equipment• mixing bowl• wooden spoon• mason jar or vegetable fermenter

method1. Toss all ingredients into a mixing bowl and stir

to combine.2. Layer the mixture one handful at a time in a

mason jar, pounding thoroughly with a wood-en spoon until the cabbage and apples release their juice to create a brine.

3. Continue layering, poundng and layering until all of the mixture is exhasted and the brine covers the cabbage, apples and spices.

4. Place a lid loosely over the top of the jar and allow the mixture to ferment for one to two weeks until the desired level of sourness is reached.

5. Transfer to the refrigerator or cold storage to halt the continued fermentation.

Wondering how to serve this? Try serving it as a sidedish, appetizer or relish or as an accompaniment to meat. Don’t eat it all! We’ll use it in a couple of week.s

roasted root vegetable soup} diffi culty: easy | serves: 1 qt | time: 12 to 24 hrs (soaking), 12 to 16 hrs (slowcook)

ingredients• 1/2 lb beets, peeled and chopped coarsely• 1/2 lb turnips, peeled and chopped coarsley• 1/2 lb carrots, scraped and chopped coarsley• 3 tbsps butter*, (1 tbsp melted)• 1 yellow onion, peeled and sliced thin• 1 qt chicken stock• unrefi ned sea salt, as needed• ground black pepper, as needed• yogurt, optional, to serve• dill, optional, to serve

equipment• mixing bowl• baking dish• heavy-bottomed stock pot• blender, immersion blender or food proces-

sor

method1. Preheat oven to 425 degrees FahrenheitToss

beets, turnips and carrots, with one table-spoon melted butter. Roast the vegetables at 425 degrees Fahrenheit for twenty-fi ve min-utes.

2. While the vegetables roast, melt remaining two tablespoons butter in skillet over a mod-erate fl ame and cook onion until translucent.

3. Add roasted vegetables and stock to the onion and simmer for about fi fteen minutes.

4. Puree until smooth, season with sea salt and pepper and serve with yogurt and dill, if de-sired.

*Lactose-/casein-free? Substitute olive oil.

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bonus recipes} almond-apricotbars


february 21

almond-apricot bars} diffi culty: moderate | yield: about 16 | 5 mins (ac-tive), 12 hrs (refrigeration)

ingredients• 2 cups blanched almond meal*• 1/2 cup fl ax meal• 1/2 cup roasted almond butter*• 1/2 cup dessicated, unsweetened coconut

fl akes• 1/2 cup dried apricots• 1/2 cup coconut oil, melted, plus extra for

greasing the baking dish• 1/2 tsp unrefi ned sea salt

equipment• food processor• 8x8 baking dish

method1. Toss all ingredients into a food processor and

process until smooth.2. Grease a baking dish and spread mixture

evenly into the baking dish.3. Allow the almond-apricot bars to harden over-

night.4. Cut with a sharp knife and serve as a sweet,

dessert or snack.

*Nut-free? Substitute sunfl ower or pumpkin seeds for almond meal and substitute toasted sesame tahini for almond butter.

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february 21

dairy & eggs}• butter (1 cup, 1 tbsps)SA• eggs (12 whole)• heavy cream (3 tbps)SA• yogurt (to serve)O, SA, HM• milk (1 qt)SA

meat, fi sh and fowl}• pork chops (4)SA• chicken livers (1 lb)HM• chicken stock (1 qt)

fresh produce}• shallots (7)• swiss chard (2 bunches)• potatoes (1 lb)SA• mixed salad greens (16 cups)• red onion (2)• apples (7)• pears (2)• sage (1 bunch)• butternut squash (1)• garlic (1 head)• cabbage (1)• beets (1/2 lb)• turnips (1/2 lb)• carrots (1/2 lb)• yellow onion (1)• dill (to serve)O

pantry & dried goods}• cider vinegar (1/4 cup)• honey (2 tbsp)• unrefi ned extra virgin olive oil (1 cup)• raisins (1/4 cup)• sprouted fl our (1/2 cup)• blanched almond fl our (2 cups)• fl ax meal (1/2 cup)

shopping list} • roasted almond butter (1/2 cup)• dessicated unsweetened coconut fl akes

(1/2 cup)• dried apricots (1/2 cup)• coconut oil (1/2 cup)

spices}• unrefi ned sea salt• ground black pepper• cinnamon stick (1)• caraway seeds (1 tbsp)• juniper berries (1 tbsp)O

miscellaneous}• apple juice (1 cup)• hard apple cider (1 cup)SA

about your ingredients}Dairy: Choose raw milk, cream and butter when you can, provided they’re 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.

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february 21

suplemental recipes} fresh whey/yogurt cheese, chicken stock

roast chicken stock} diffi culty: easy | time: 5 mins (active), 24 hrs

(slowcooker)

ingredients• 1 chicken frame• 1 gallon vegetable scraps (onion tops, carrot peels, celery leaves, leek, parsley, etc.)• 2 bay leaves• 1 tbsp apple cider vinegar

equipment• slowcooker

method1. Pick the chicken carcass clean of useable meat

and reserve that for another dish.2. Add the chicken carcass, vegetable scraps and bay

leafs to a crockpot.3. Pour fi ltered water over the carcass to cover.4. Add cider vinegar.5. Cook in your slow cooker on low heat for 24-hrs

or longer. 6. By adding water to the cooker, you can continue

to cook the broth until the chicken bones become fl exible and rubbery.

7. Strain the broth through a fi ne mesh sieve and pour into mason jars.

8. The broth should gel, but it is not necessary.

fresh whey/yogurt cheese} diffi culty: easy

ingredients• 1 quart raw milk • 1/4 cup fresh plain yogurt

equipment• saucepan• thermometer• yogurt maker

method1. Heat milk in a saucepan over a medium-low-

fl ame until it reaches 110 degrees Fahren- heit. Remove the milk from the heat and whisk in

one-quarter cup fresh plain yogurt. 2. Pour milk and starter into a yogurt maker and

allow it to culture according to your yogurt maker’s instructions for eight to twelve hours. 3. Once the yogurt has fi nished culturing, place it

in the fridge to chill for several hours before serving

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february 21


winter squash}• butternut squash• pie pumpkins• spaghetti squash

root vegetables}• beets• rutabagas• turnips• potatoes• parsnips• carrots• sweet potatoes

cruciferous vegetables}• cabbage• brussels sprouts• kale• swiss chard

alliums}• leeks• onions• garlic

citrus fruits}• lemons• meyer lemons• oranges• tangerines• grapefruit• tangelos• limes

seasonal fruits and vegetables for february} your notes}

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Remember, if you ever have any questions, feel free to email me at [email protected], and I’ll be happy to answer them. Please identify your question by typing HAPPY HOLIDAYS in the subject line. Or visit Nourished Kitchen’s online, interactive forums at http://nourishedkitchen.com/forums/

simple dinners - Nourished Kitchen€¦ · fat, pastured lard, grass-fed tallow, olive oil for...

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Transcript of simple dinners - Nourished Kitchen€¦ · fat, pastured lard, grass-fed tallow, olive oil for...