Healthy
food cannot be made fast, but it
can be prepared ahead of time and put together quickly when needed. Take frozen
foods out of freezer the night before and thaw overnight, leave it in a slow cooker set on low
overnight or leave it in whatever electric appliance you use to cook in
and set it with a timer to turn the appliance on the number of hours
necessary for it to finish cooking.
Breakfast
 Sausage
and Potato Casserole
Ingredients:
1
teaspoon salt, 7 cups shredded potatoes, 1 chopped onion. Melt and
mix in 1/3 cup butter. Press mixture into large glass baking dish and
bake at 425 for 1/2 hour. While baking, fry and crumble 2 pounds of
sausage. When potatoes and sausage are both done, whisk: 12 eggs, 3
cups of milk and 1/4 teaspoon of pepper. Cover potatoes with crumbled
sausage and 4 cups of shredded cheese.
Pour liquid mixture on top. Push the handle of a wooden spoon into the
casserole in several places. Bake at 350 for 30 minutes or until eggs
are cooked. When cool, cut into squares and freeze. Can be frozen
individually in plastic baggies. To re-heat, leave out the night before
until thawed and then re-heat in a moderate oven or toaster oven.
Fruit
and seed cereal
Mix
unsulphured dried fruit
(such as raisins) with millet, sunflower seeds, kamut,
amaranth, sesame, buckwheat and/or almonds. Put in a glass jar,
cover with water and store in the fridge. To make a meal, take some
out, put in a bowl and pour in milk.
Smoothies..
Mix
frozen fruit and kefir or yogurt and some natural sweetener like
maple
syrup or raw honey, if desired, in a blender.
Add an egg
yolk for extra
nutrition
if desired.
Make extra and freeze in popsicle
molds for dessert or a
snack.
Breakfast burritos
Pile
beans, rice and cheese on a tortilla. Place
in the toaster oven and heat until the cheese is melted. Add sour
cream, lettuce, pickled vegetables and salsa or hot sauce to it before
rolling it up.
Oatmeal
Soak 1 cup of rolled oats (not instant)
overnight in 1 cup of a mixture of water and buttermilk, yogurt, whey,
kefir or lemon juice. Exact amount can vary from what you have on
hand
to what you prefer. Add a little water if needed to cover. In the
morning, put it in a baked enamel saucepan with another cup of water,
add a handful or unsulphured raisins if desired and simmer for a few
minutes. Serve with cream and natural brown sugar.
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Soup
in a crockpot
Soup in a slow cooker can always be hot and ready to eat. Keep
adding broth, salt, vegetables, fat etc. whenever you take some out.
Instant sourdough
fried bread
If
you make sourdough bread, or just if you have the sourdough starter
on hand. This can be kept out on the shelf, doesn't need refrigerating
as long as you keep taking some out and adding new flour and water
every day. To make fried bread, drop a spoonful of dough into a pan of
deep animal fat (pig lard or beef tallow), hot but not smoking. To make
a meal with dessert out of fried dough, serve with tomato, cheese,
leftover meat if desired and a jar of honey and some
butter. Eat the fried dough with the tomato and cheese for the
main meal, and then put some butter and honey on it for dessert.
Oat Cakes
Prepare
steel cut oats by soaking oats for a day, drain water, rinse,
put in slow cooker with more water to cover and some sea salt (1
teaspoon per pint of water) and cook overnight.
In the morning, mix with a couple
eggs, cinnamon and maple syrup.
Drop by spoonful into baked enamel
frying pan with hot lard in it, cook
until golden brown.
Serve hot or
at room
temperature.
Sauerkraut and cultured cream
Make
sauerkraut and culture cream. Put
cultured cream on sauerkraut with a little soy sauce, lemon juice and
sea salt.
Hard-boiled eggs
Put eggs in boiling water for 12 minutes.
Remove from heat and cool before before peeling.
Peanut butter and
jelly (or mashed banana)
On sourdough bread
Egg Drop Soup
Put
bone broth in baked enamel
sauce pan with salt and
pepper to taste. Add any chopped up leftover cooked vegetables or
fermented vegetables. Add some seaweed or kelp flakes if you have them.
Heat the broth up to medium high and then begin swirling it with a
wooden spoon. As the broth is swirling, drizzle in some beaten eggs.
(The proportion of broth to eggs can depend on what you have/ how much
you like eggs in your soup). Serve immediately
Liver, fish fillets,
eggs, ground meat and cooked sliced ham
Will
cook in a frying pan in minutes. Keep some thinly sliced liver and
fish fillets wrapped separately in the freezer ready to cook. Keep free
range eggs in stock. Keep ground meat in patties or in single-serving
packages.
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The
best time to start supper is 3 days ago. Nourishing food is slow
cooked, or prepared, over several days. If you don't have food
simmering,
soaking, sprouting, culturing and fermenting all the time, then you're
not getting the most nutrition from your food. If you have all your
concoctions brewing, then a fast meal would be a bowl of sauerkraut
(fermented for a month) or some other pickle (fermented for 3 or more
days), a spoonful of cultured milk or dairy (cultured several days), a
piece of
fried sourdough bread or corn cake (deep-fried from an ongoing slurry
or sliced off a cornmeal cake) and a cup of bone broth with soy sauce
for flavoring.
If you don't have these on hand, then
it's too late to start making
them for a meal to have today, but start making them now, so they are
ready in the future. You need to be making on an ongoing
basis: baked beans; brown rice; a cultured dairy product such as
yogurt, kefir, soured milk or cream; sauerkraut or other pickles; bone
broth; one or more fermented beverages of your choice such as
kombucha, ale, small beer (yeast-fermented soda pop) or kvass; lard or
other animal fat, a sourdough bread dough and, not exactly required but
it will make preparing healthy food fast a lot easier if you also keep
on hand sauteed onions and cornpone or cakes made of bone broth and
corn meal
• Baked beans
-- Put
a cup of kidney beans in a quart of water to begin soaking. Drain and repeat for 3 days, bake in slow cooker.
• Brown
rice -- Put
a cup of brown rice in 3 cups of water to begin soaking. Drain, refill with bone broth and steam the next day.
• Sour
cream -- Add
a culturing agent to milk or cream
• Sauerkraut
-- Shred
cabbage, onion, carrot and garlic clove and submerge it in
salt water
• Quick Pickles
-- Peel cucumbers and apples. Continue peeling
with peeler to
get thin slices or use a shredder. Submerge in salt water and leave
overnight.
• Bone
broth -- Fill
a pot of roasted bones with water, bring to a boil and transfer to slow
cooker overnight.
• Corn
cakes -- Whisk
or beat 1 cup of cornmeal into 4 cups of bone broth, 1 Tbl sea
salt and 1/4 tsp pepper. Put in pan or bowl and place
on/in slow cooker, cover and cook
overnight.
•
Yeast-fermented beverages -- Make
a pot of tea in a ceramic container for kombucha, cover and let sit
until cooled off. See Ale and Soda Pop.
• Lard
-- Put
pork lard, fat back or beef fat into pot, fill with water and simmer or
slow cook.
• Sauteed
onions -- Chop
up onions and put in lard and simmer until cooked and slightly brown on
edges
• Sourdough
-- Mix
half a cup of rye flour with half a cup of water and cover. Add
water and flour every day.
• Seed
sprouts -- Put
some seeds in water.
See graphic at bottom of page for printable list of things you need to have
Once you
have made everything the first time, when they are ready, time how
long it takes for your family to finish any particular item and then
you
will know how often you have to start a new batch. After you have all
these items going on a regular basis, then see below for fast
nourishing meal suggestions with these basics.
• Fried fish. Frozen fish
fillet fried in lard or animal fat, add slices of soft vegetable like
squash and fry together. Re-heat some cooked brown rice. Serve with a
side dish of sauerkraut or pickles and sour/cultured cream or milk. Kombucha or ale.
• Ham with apples.
Put cooked ham in frying pan in bacon grease
or lard. Add some thin-sliced apples to the pan and cook. When
apples are tender, add sauerkraut to pan and cook just
long enough to heat it up.
• Eggplant mock pizza.
Put peeled garlic cloves in bacon fat or lard in frying pan.
Drop eggplant slices into hot fat, brown on one side, turn
over, put a slice of cheese on top, continue to cook. Add sliced
tomatoes or tomato sauce, ground meat and sprinkle with oregano. Serve
with sauerkraut and fermented beverage such as real ale or kombucha.
• Liver and onions:
Put onions in lard in frying pan and sautee for 15
minutes if you don't already have some already-made in the fridge. When
they're hot, put slices of liver in the pan and cook on both sides
until done (a minute or two). Serve with sauerkraut and rice.
• Sloppy Joes.
Drop sourdough batter in hot lard and cook.
In another frying pan, cook ground meat in fat, add tomato paste or
tomatoes, sauteed onions, garlic cloves, salt and pepper. Put meat and
tomato mix on fried dough, add a thin slice of real cheese or a dollop
of clabbered milk when serving, serve with pickles.
Beverage
Put
a tablespoon of apple cider vinegar in a glass of water. Vinegar-water
is quick, nutritious and actually tastes much better than it sounds.
Things You Can Make Ahead Of Time
And
Freeze
Taco meat. To use, bake prepared shells and add tomato, lettuce, cheese.
Spaghetti sauce
with meat. To use, cook pasta and pour source on it.
Sliced meatloaf.
Salmon patties
Lasagna
Macaroni and cheese with beef
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by Beth Hensperger and Julie Kaufmann 
by Sally Fallon
