real food crash coursereal food - live simply · • 1/3 cup peanut butter- any nut butter will...

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REAL FOOD Crash Course REAL FOOD Crash Course

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Embracingthe Simplicity of

Real FoodDefining Real Food

Five Steps to Real FoodPlanning for Real Food

Saving on Real FoodGreen Smoothie

Oatmeal PancakesOmelet CupsGranola Bars

Roasted ChickenChicken Broth

Quinoa With Peas And CornMeet Kristin: My Story

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“Small, practical changes are the building blocks to a doable long-

term natural lifestyle.”

Kristin MarrFounder, Live Simply

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Defining Real FoodGrass-Fed, Pastured Meats: Animals that have been raised and fed as they were intended when created, with grass underneath and the sun overhead. Use all parts of the animal including the bones for nourishing broth. Chicken, beef, lamb, pork, and wild game.

Eggs: From chickens that have been raised on pasture, roaming free with lots of sunlight.

Fats: Such as: butter from grass-fed cows, unrefined coconut oil, ghee, extra virgin olive oil, tallow, and lard.

Grains and Legumes: Whole grains, beans, nuts, and seeds.

Fruits and Veggies: Preferably in season and grown as locally as possible, using organic practices. Including lots of fresh herbs.

Dairy: Raw (or low-heat pasteurized) and full fat from grass-fed cows (or goats or sheep). Anytime you see the words low-fat or fat-free you know a lot of junk has been added to compensate for the loss of nourishing healthy fat. This includes: milk, cheese, cream cheese, sour cream, yogurt, kefir, cottage cheese.

Salt: Real, unrefined salt that hasn’t been stripped of its nourishing minerals.

Seafood: Fish that have been raised in the wild versus a fish farm.

Sweeteners: As close to the natural state as possible, such as: raw honey (local honey is always preferable due to its health benefits), pure maple syrup, and minimally-processed sugars.

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Five Steps to Real Food1. Change Your Buying Habits: Switching to real food

is as simple as changing out the current products you purchase for real food ingredients and “better” products. Instead of purchasing frozen biscuits, purchase flour, butter, baking powder, and milk. Each time you shop exchange one “food” product for real ingredients to make a homemade meal. This may seem like a daunting task, so it’s important to slowly apply this principle over time. Soon your pantry will be stocked with real food. Check out my shopping guides and lists for multiple stores.

2. Change Your Thinking: “Don’t eat this, eat that! Butter? No way.” Food talk is everywhere today. We are obsessed with calorie counting, “super foods,” and miracle protein powder. Embracing real food means a change in the way you think about food: redefining the what and why of eating.

3. Celebrate Food: Real food is worth celebrating: the meat raised by the local farmer, the chicken bones turned into nourishing broth, the biscuits rolled out and baked, and the dinner made with simple, fresh ingredients. Real food isn’t about fear, but rather celebrating nourishment and beauty.

4. Get to Know Your Kitchen: Real food means buying ingredients. Ingredients mean you must cook! It’s time to get to know your kitchen, get dirty, and pile up the dishes. Time to learn how to make homemade biscuits and roast a whole chicken, then turn that chicken into nourishing broth. Will all this cooking take time? Absolutely. It must be a priority.

5. Stock Your Kitchen: All this cooking means you’ll need some kitchen tools. You can find my favorite kitchen tools here. Stocking the right ingredients is also important. With simple ingredients you can make anything from oatmeal to granola bars, a chicken dinner to homemade chicken broth and chicken noodle soup.

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Planning for Real FoodI thrive on routine! I’m a former 1st grade teacher who lived 7 hours a day on a precise, calculated schedule. I decided early on, if I was going to be successful with planning real food I needed to have a food routine! This is what I came up with – I do have impulse days, but this is what I strive for when shopping and cooking.

1. Create a master meal list with your family based on favorite meals. Include these meals in your weekly plan.

2. Create an ongoing list of new meals you’d like to try. Include one of these meals every week for variety. If your family loves the new meal move it over to the “family favorite list,” to be made on a regular basis.

3. Prep ahead of time. Cut veggies, bake bread and muffins, cook a whole chicken-- spend a block of time each week preparing as much as possible, based on your plan.

4. “Cook once, eat twice.” This is some of the best advice I ever received. Cook two whole chickens, one for lunch meat, the other for dinner. Cook a double batch of beans for two meals. If you don’t plan to use the extra food right away, many foods can be frozen and thawed for later use.

5. Designate each night as a theme. A nightly theme provides a framework for planning meals, but also allows for creativity with meals.

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Saving on Real Food1. Get out of the store. Venture out of the traditional grocery

store and save money. Find a local farm for pastured meat and eggs, and fruit stands for produce.

2. Purchase ingredients and, if possible, buy in bulk. Getting rid of convenience food saves money. Instead of the Pop-Tart, purchase: flour, butter, salt, and fresh fruit (or good jam). These ingredients allow you to make your own mock breakfast tarts multiple times. Plus, the same ingredients can be used in a variety of recipes. The homemade goodies will nourish your family, leaving them full and satisfied. Purchasing ingredients in bulk, if possible, is also a huge savings.

3. Shop seasonally. I’m an apple addict, but apples aren’t always in season. Purchasing produce that’s out-of-season can add-up quickly. Buying seasonal produce saves our family money. Instead of one bag of apples, I can buy a couple of pounds of strawberries and citrus. Plus, seasonal eating benefits the body with healthy variety. Real food should be a monetary priority, but it’s possible to pay too much for real food, simply by not knowing how to shop the seasons.

REAL FOOD Crash Course

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BeetsBell PeppersBlackberries BlueberriesCabbageCantaloupe

CherriesCornCucumbersEggplantGreen BeansLettuce

Lima BeansOkraPeachesPeasRadishesStrawberries

Sugar Snap PeasTomatoesWatermelon White PotatoesZucchini

ArtichokesArugulaAsparagusAvocadosBeetsBroccoli

CarrotsCauli�owerChardCherriesFennelKale

LeeksMintNew PotatoesPeasRadishesRhubarb

StrawberriesTurnipsYellow Squash

ApplesArtichokesArugulaAvocadosBasilGreen BeansBeetsBok ChoyBroccoliBrussels sproutsCarrots

CabbageCauli�owerChardCollardsCornCucumbersFigsGrapefruitFennelKaleLeeks

LemonsLimesMintNew PotatoesOkraOrangesParsleyParsnipsPearsPeasPeppers

PersimmonsPomegranatesPumpkinRadishesRaspberriesSweet PotatoesTangerinesTomatoesTurnipsWinter SquashYams

AvocadosBeetsBroccoliCarrotsCauli�ower

ChardCollardsFennelGrapefruitJicama

KaleKiwiLeeksLemonsLimes

New PotatoesParsnipsPersimmons

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REAL FOOD Crash Course

Green Smoothie

Ingredients• 1/2 cup water • 1 cup yogurt• 1 cup chopped pineapple (fresh or

frozen)• 1 cup chopped mango (fresh or frozen)• 2 ripe bananas• 2 cups greens of choice: kale, collards,

spinach, or an assortment of baby greens.

Instructions1. In a high-speed blender combine the

ingredients.2. Blend the ingredients together on

high until smooth and creamy.3. Serve immediately or chill until

later use.

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Oatmeal Pancakes

Ingredients• 2 1/2 cups old-fashioned rolled oats,

purchase “gluten-free” rolled oats for gluten-free pancakes

• 1 1/2 tsp baking powder• 1/2 tsp baking soda• 1/2 tsp salt• 1 1/3 cups whole milk• 2 eggs• 1 very ripe banana• 3 TB honey or pure maple syrup• 2 TB melted butter + extra if using a

skillet to cook the pancakes• 1 tsp vanilla extract

Instructions1. Place the oats in a blender. Blend the oats until they

are ground into a flour-like texture.2. Add the baking powder, baking soda, and salt to the

oats. Blend for 5-10 seconds.3. Add all the wet ingredients to the oat mixture:

milk, eggs, ripe banana, honey/maple syrup, melted butter, vanilla extract. Blend the ingredients to form a wet batter.

4. Heat a griddle or skillet (grease the skillet with a small amount of butter). Pour the desired amount of pancake batter on the griddle/skillet. I use a ¼ cup of batter per pancake. If desired, add berries or sliced bananas. Once the sides of the pancakes begin to bubble (about 2-3 minutes), flip the pancakes and cook for another 2 minutes.

5. Serve warm with maple syrup, honey, any remaining fresh berries, banana slices, or anything your heart (and stomach) desires.

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Omelet Cups

Ingredients• 1 TB olive oil• 2 bacon slices, chopped• 1/2cup diced green onions (whites

and greens)• 1 1/2 cups diced bell pepper (red,

green, or yellow)• (optional) 2 cups baby spinach• 9 eggs• 1/4 cup whole milk• 1 1/4 cups shredded cheddar cheese• 1 tsp salt• 1/4 tsp ground pepper

Instructions1. Preheat the oven to 350F. Line a muffin tin with

muffin liners. I prefer silicone liners for easy clean up, but paper may also work. If you’re using paper, peel the wrapper before storing the cups in the fridge or freezer.

2. In a large skillet, over medium-high heat, (I use my cast iron skillet), heat the olive oil. Add the chopped bacon, diced green onions, and diced bell pepper. Wait to add the spinach, if using. Saute the mixture for 10 minutes, until the veggies “sweat” and soften and the bacon starts to brown on the tips. If using baby spinach, add the spinach and cook for another 1-2 minutes, stirring until the spinach is wilted.

3. In a medium-size bowl, beat the eggs and milk. Whisk in the cheddar cheese, salt, and pepper.

4. Spoon 1 tablespoon of the veggie/bacon mixture into each muffin cup. Pour the egg mixture over the top of the filling.

5. Bake for 20 minutes until the eggs are firm and the tops spring back when touched.

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Granola Bars

Ingredients• 1 packed cup medjool dates, pitted

(about 10)*• 1/3 cup honey• 1/3 cup peanut butter- any nut butter

will work• 1 tsp pure vanilla extract • 2 cups unsalted nuts and/or seeds-any

combo will work: pistachios, walnuts, cashews, almonds, sunflower seeds, pumpkin seeds, etc.

• 1 1/2 cups old-fashioned rolled oats• 1/2 cup shredded unsweetened coconut• 1/4 tsp salt

Instructions 1. Preheat the oven to 350F. Line a 13X9 pan with parchment

paper. It’s important that there’s extra parchment paper on each side of the pan so the granola bars are easy to lift out of the pan after baking.2. Process the dates in the bowl of a food processor for 40-50 seconds. 3. In a medium saucepan, melt the peanut butter into the honey. Add the chopped dates, stirring until the heat breaks down the dates. Remove the pan from the heat and add the vanilla extract. Set aside.4. Return the bowl to the food processor. Process the 2 cups of nuts/seeds into small chunks.5. In a large bowl, combine the dry ingredients: chopped nuts/seeds from the food processor, oats, salt, and shredded coconut. Stir the date/honey mixture into the dry ingredients. You may need to use your hands to make sure the dry ingredients are completely covered with the sticky date mixture.6. Pour the mixture into the parchment-lined baking dish. Press the mixture into the pan. Bake for 30 minutes, until the granola is golden. 7. Remove the granola from the oven and lift the parchment out of the pan. Allow the granola to cool for 10 minutes, then slice the granola into 12 bars with a sharp knife or pizza cutter. It’s important to slice the bars when the granola is warm. If any of the granola falls apart, simply shape the bars back together.

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Roasted Chicken

Ingredients• roasting pan• 1 whole chicken (3-4lbs), rinsed, innards

removed, and patted dry• salt• cracked pepper• fresh herbs, I use rosemary (a few sprigs)• 4-5 TB pastured butter• 1 lemon• 4 whole garlic cloves• 1 onion, halved

Instructions1. Preheat the oven to 425º.2. Wash and dry chicken and remove any innards.3. Chop butter into cubes. Rub the chicken with one tablespoon

and stuff the rest inside the cavity. Cut the lemon in half and squeeze the entire lemon over the chicken. Add the lemon to the cavity. Chop about a tablespoon of fresh herbs. Rub the chopped herbs over your chicken. Add a few sprigs of fresh herbs in the cavity. Add the onion and whole garlic cloves peeled to the cavity. Sprinkle the outside with salt and fresh pepper.

4. Cover with foil or if your roaster has a top, cover and bake for 30 minutes at 425º.

5. After 30 minutes turn the temp down to 375º and continue to bake for about 40 more minutes.

6. When the chicken is ready, the leg should wiggle and pull away without much effort, and the juices should run clear.

7. Allow to cool for about 10 minutes.8. Cut or shred, and then serve.9. Remember, save the bones to make broth.

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Chicken Broth

Ingredients• leftover chicken bones (and skin)

from a whole chicken (preferably from a pastured chicken)

• veggies and herbs: (1 onion, 2 large carrots, a few sprigs of parsley, 2 stalks of celery) No need to chop the veggies into small pieces. Just cut the veggies in half.

• water• salt and peppercorns (optional, to

taste)

Instructions1. Place the chicken bones in the crock pot. Top with

veggies and herbs. Add salt and peppercorns.2. Fill the crock pot with water.3. Cook for 10 hours on low heat.4. Allow the broth to cool.5. Place a large colander inside a large bowl.6. Pour the broth into the colander, to separate the

bones and veggies from the liquid. You will now have your bones and veggies in the colander, the bones may be used to make another batch of broth. The veggies need to be tossed.

7. Rich golden broth awaits in the bottom bowl.8. Pour into containers of choice. I use mason jars.9. The broth should be used within a week (kept

in the fridge) or frozen for up to 6 months.

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Quinoawith Peas and Corn

Ingredients• 2 cups quinoa • 4 cups broth (homemade chicken,

beef, or veggie)• 2 TB butter• 1/2 cup frozen corn kernels• 1/2 cup frozen peas• 4 garlic cloves, minced• 2 spring onions (greens and whites),

diced• salt, to taste

Instructions1. Place the quinoa and broth in a saucepan. Bring to

a boil.2. Once boiling, lower the heat and allow to simmer,

covered, until the liquid is absorbed by the quinoa (approx. 10 minutes). Don’t overcook! Place the saucepan to the side.

3. In a skillet, melt 2 TB butter.4. Once the butter is melted, add the frozen peas and

corn (no need to defrost). Over medium heat, saute the corn and peas for about 5 minutes until cooked. Make a well in the skillet by pushing the corn and peas to the side. Add the minced garlic. Saute until fragrant (about a minute). Combine the garlic, peas, and corn in the skillet. Add the diced green onions, cooking for two minutes. Remove from the heat.

5. Spoon the cooked quinoa into the peas and corn mixture. Combine ingredients in the pan. Season with salt to taste.

6. Serve warm.

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Take Your LifestyleTo The Next Level!

I invite you to take the

Real Food Planing Challenge.Take away the stress of planning and cooking real food with practical tips, tricks, and tools for making real food an organized process.

This Challlenge also offers in-depth guidance for:

• stocking a real food kitchen

• creating meal plans your family loves without spending hours each week pouring over cookbooks.

• reducing your time in the kitchen without compromising your family’s real food choices.

• shopping organic, what to buy versus make, and so much more!

Learn More Here

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I would love to share more via video.

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Meet Kristin: My StoryIn 2008, my husband and I decided to start eating “healthy.” Both of us grew up in the 80’s and 90’s, a time of Kool-Aid, freezer meals, and packaged chocolate chip cookies. Packaged food was commonplace in our homes, along with home-cooked meals. College turned both of our tastebuds toward a heavily processed diet of fast food and packaged snacks.

The craving for processed food continued during our first four years of marriage. Our typical meal consisted of chicken breasts, rice (from a box), and a veggie (usually from a microwave package). Due to boredom from eating the same home-cooked meals, I’d quickly turn to ready-made dinners to add more “variety.”

One evening in 2008, Dustin issued a challenge, “I bet you can’t shop, cook, and eat from just the produce department for a week.” I’m not one to turn down a good challenge, so I responded, “Sure, I got this!”

The next week was difficult. Beyond difficult. But, we survived. Soon, we started eating from the produce department on a regular basis and within a few weeks embraced veganism. Due to our lifestyle change I began to dabble in meal planning, realizing planning our meals was the only way to successfully follow a special diet.

In 2010, the birth of my first son changed our eating habits again. Due to health issues (read his story), we

http://livesimply.me/2013/09/13/is-your-childs-brain-starving/

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introduced grass-fed meat and raw dairy into our diet, along with other nutrient-dense foods like homemade broth. I started making my own bread, yogurt, and even granola bars. My kitchen became my favorite place. My knowledge of real food deepened during this time as I learned how to plan meals for a family and shop and cook on a budget.

With new changes happening in the kitchen and healthier meals being served at our table, I began to dabble in making my own household products, from cleaners to make-up.

In 2013, I started a blog called Live Simply. An online space to share my family’s journey of real food and natural living with a simplified approach. Each week I share simple real food recipes, natural DIY projects, and tips for simplifying the time spent in the kitchen and around the home.

real food crash coursereal food - live simply · • 1/3 cup peanut butter- any nut butter will...

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