Healthy snacks you can prepare ahead of time to have on hand or make as needed.

Stuffed dates. Mix coconut oil, raw honey and organic cocoa. Stuff into unsulphured dates. You can also add nuts, coconut oil, nutritional yeast, clay, kelp and/or sprouts. Add a little stevia along with the honey, too, if desired.

Frozen cream. Culture cream, mix with raw honey and vanilla and freeze.

Fruit and cream. Mix raw fruit, cultured cream and raw honey.

Honey-nut spread. Mix coconut oil and a nut butter. Add a few sunflower seeds. Add raw honey to taste and sprinkle with ground raw cocoa nibs. Serve with sliced apples or over-ripe bananas.

Sweet cream cheese spread. Mix cream cheese and raw honey in blender, serve on sliced apples.

Fried bananas. Fry banana in bacon fat. Add a little heavy raw cream and drizzle honey over it.

Coconut candy. Combine 1 tablespoon honey and 1 tablespoon coconut oil, warmed (so at that it is close to liquid). Add 1/3 cup almonds and a teaspoon of cinnamon. Put it in the freezer for a few minutes to re-firm the oil.

Raw cacao nibs mixed with dried prunes.


Granola you can pour into a cup of good yogurt.

Whole grain muffins with banana, cream cheese
or nut butter.

Kelp soup. Heat a cup of kelp and bone broth, add soy sauce, full-array or sea salt, cultured cream and a spoonful of sauerkraut.

Popcorn made in lard, butter or coconut oil. Sprinkle with sea salt.

Mock pizza. Thin slice of sourdough bread with garlic, butter and chopped tomato, toasted. Top with cultured cream and sprinkle with oregano.

Veggie dip. Mix cultured cream cheese with chopped chives, garlic, flavored vinegar and grated horseradish [optional] and serve with sliced cucumber.

Cheesy toast. Brush flat bread with butter or coconut oil, sprinkle with cheese and your choice of herbs. Cut into small pieces and arrange on a greased biscuit tray and bake in a medium oven for a few minutes or until cheese just starts to turn brown on edges.

Real potato chips. Thinly slice potatoes and deep fry in lard. Remove from pan and sprinkle with sea salt.

Cheese chips. Put cookie-sized piles of grated cheese on parchment paper. Heat until browned on edges. Drape over shot glass to make cup. Cool.

Hard boiled eggs or devilled eggs.

Sourdough sprouted bread and cheese

Pickles you have made yourself.

Cold chicken.

Boiled shrimp with homemade cocktail sauce (chopped tomatoes and horseradish).

Spread a thin slice of meat with fermented cream cheese, wrap around a pickle and cut into slices.
I make a "snack cracker" by thin-slicing daikon radish (mooli) and lacto-fermenting it for 3-4 weeks, as I would a sauerkraut. It's not Ritz, but it's okay, and you can put little munchies on it. Here's what my "pizza" is these days:

Put bacon grease or lard in baked enamel pan
Sautee chopped garlic and onion in fat until soft
Add sliced tomatoes and mix in.
Slip a cultured radish slice under the veg mix and put a piece of cheese on top of it.
Cover the pan and heat until cheese has just started to melt.
Remove from pan with a spatula/slice and sprinkle on some oregano.

See Apples for my recipe on making grain-free pies and jam tarts (with tapioca and potato flour) See Pie Crust for an easy-to-make regular wheat-based crust.

Cook's Illustrated Make-Ahead Cookbook This is not strictly an all-nourishing foods cookbook, but it uses real ingredients and has lots of side dishes that can be made ahead of time. Where a particular ingredient isn't the most nutrient-dense food available, it can be easily substituted.
Fat: An Appreciation of a Misunderstood Ingredient  With Recipes by Jennifer McLagan
Not Your Mother's Slow Cooker Cookbook by Beth Hensperger and Julie Kaufmann

My e-Books


Sea Salt
Meat Grinder
Quince Preserve
Coconut Oil

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