Nourishing  Food  Fast
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.


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. (Add 1/4 teaspoon of powdered dolomite per quarter cup of the seed mix, or take an equivalent natural mineral supplement on the side. See Soaking Oatmeal).

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.

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.
(Add 1/4 teaspoon of powdered dolomite per quarter cup of oatmeal, or take an equivalent natural mineral supplement on the side. See Soaking Oatmeal).

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.

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.


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
Macaroni and cheese with beef


Not Your Mother's Slow Cooker Cookbook by Beth Hensperger and Julie Kaufmann
Nourishing Traditions by Sally Fallon
Cook's Illustrated Make-Ahead Cookbook
This is not strictly an all-nourishing foods cookbook, but it has lots of side dishes that can be made ahead of time, uses real ingredients and where they are not always the most approved nutrient-dense foods, they can be easily substituted.

My e-Books


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Table of Contents
adding raw egg to hot liquid || adjust alcohol || airlock || alcoholism || ale || antibiotics questions || apples || arthritis || avatars || balaclava || beans and rice || beets || bone broth || book suggestions ||  bread beer || bread kvass || brew by bottle || brine pickling for beginners || cabbage water || cancer || carrot cake || casserole || chocolate || cholesterol || chutney || clay || cleaning stuff || coffee || coloring drawings || coloring pages || condiments || container gardening || cookware || corn || cosmetics || cream cheese || cream of wheat || culturing milk and cream || cure alcoholism? || dandelions || dehydrating || depression era living || dmso || e-books for sale || "e. coli infections" || eat dirt || eating less || edible leaves and flowers || eggs || elderberry syrup || EM || evolution || evolution for children || exercise || fast food || fermented malt tea || fermented sun tea || fish, how to filet || fish head soup || fizzy drink || flour || flu || food allergies || food circle || free e-books || frugal healthy eating || fungus in body || grains || grain-free || green tomatoes || gruit ale || hard iced tea || healthy eating || heartburn and indigestion || home remedies || how to not get sick || how to publish on kindle || ice cream || instant NT || japonica quince, identifying || kefir whey || kelp || kimchi & sauerkraut || kombucha || kvass || lard || lemon pickles || lemon pudding || lifestyle || liver || liver loaf || living on less || lunchmeat || make animated gif || make whey || magnesium || magnesium diy || magnesium oxide || magnesium sulfate diy || mead || mincemeat || minerals || mold || moldy lemon uses || msg || mustard plaster || my drawings || near beer || oneil's shebeen || pekmez || penicillin diy || pesticides || physic garden || pickles || pie crust || plums || POGs || poor richard's ale || pork pie || preserving eggs || quince cheese || quince curd || quince honey || quince jam || quince soda || quince syrup || radiation exposure || raw beer || raw corn beer || raw fermented fish || raw milk || re-downloading a kindle book || roots beer || salsa || seafood || search natural health sites || search this site || separating egg yolk and white || seven day ale || shoes made of junk || small beer || snacks || soda pop || song of ninkasi || soughism || soup || sourdough beer || sourdough bread || spores (breathing in mold) || sprouting || substitutions || sugar syrup || supplements || survivalism || tea || timeline || tree oils || umeboshi || using frozen || using unset jam || vegetables || vertigo || vitamin C || water || way to lose weight || wheat grass beer || wild food || wild yeast harvesting || wine || yeast starter || yogurt

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Print out this list of things you need to have on hand, and keep it in view in the kitchen:
(right click on image and select Save Image As, and then print)