Tag Archives: nourishing traditions

June Menu Plan 2015



Go to my Second Breakfast page for info about how my family eats, find our staple recipes (if it doesn’t link here, it’s linked there), and more!

This month is slightly different – I am doing my second Whole30. I ate this way in January and felt amazing, lost a lot of weight, and internally was doing much better. Since, I have added in fermented dairy and natural sweeteners back in (honey, maple syrup, Sucanat), and I need to figure out if either one (or both) are causing sleep disturbances and mood issues.

I am a little more than excited, as Daryl said he wanted to join me on this Whole30, knowing he’d also give up smoking (which I abhor for a dozen or more reasons) along with dairy, legumes, and grains. I think he’s going to tone up and feel great at the end. Melody is also doing it now, as she has started having growing pains, and wants to see if going Paleo will help her. Leela is just kind of along for the ride.


Mondays ~ Monkey Salad. scrambled eggs (with broth), cultured guacamole
Tuesdays ~ Spinach Sausage Scramble, cultured applesauce
Wednesdays ~ Italian Chicken Casserole, cultured carrots
Thursdays ~ Butternut Squash Breakfast Skillet, kombucha
Fridays ~ Paleo Raisin Bran, Bacon, Eggs

Mondays ~ Golden Cauliflower Soup, kombucha
Tuesdays ~ Perfect Chicken Salad, cultured fruit chutney, Toadstool Salad
Wednesdays ~ Mason Jar “Instant” Ramen Zoodles, chutney
Thursdays ~ Spatchcock chicken, raw veggies, kombucha
Fridays ~ Italian Wedding Soup, cultured ginger carrots


Week 1 (June 1-6)
Monday ~ Slow-Cooker Moroccan Chicken, Hot Bacon Spinach Salad, coconut kefir
Tuesday ~ Hamburgers, Cultured Coleslaw
Wednesday ~ Creamy Sausage Soup with Greens, Italian Salad
Thursday ~ Salmon Cakes (sub bread crumbs with 1/2 cup almond flour), Sweet and Spicy Brussel Sprouts
Friday ~ SB&J burgers, Baked Sweet Potatoes, Cultured Arnold Palmers (1/2 cultured lemonade, 1/2 kombucha)

Week 2 (June 7-13)
Monday ~ Chicken with Rosemary & Roasted Oranges, root veggie hash. kombucha
Tuesday ~ Plantain Beef Pie, Lacto-Fermented Zucchini
Wednesday ~ Big Italian Salad, Water Kefir
Thursday ~ Zucchini Noodles with Scallops and Bacon, cultured carrots
Friday ~ Turkey Avocado Wraps, sweet potato dollars, cultured applesauce

Week 3 (June 14-20)
Monday ~ Spatchcock chicken, Curried Kale & Green beans
Tuesday ~ Paleo Swedish Meatballs, Zoodles, water kefir
Wednesday ~ Pork with Sauerkraut and apples, baked sweet potatoes
Thursday ~ Cod Fish Fry, crunchy cauliflower bites, Italian Salad, water kefir
Friday ~ Salted Mocha Burgers, Cultured Broccoli Salad

Week 4 (June 21-27)
Monday ~ Perfect Chicken Salad, Hot Bacon Spinach Salad, fruit chutney
Tuesday ~ Hunter Stew, cultured apple sauce
Wednesday ~ Sausage, Eggs, Coconut Kefir smoothies
Thursday ~ Salmon Ceviche, raw veggies, coconut kefir cheese
Friday ~ Grilled Chicken (spatchcock marinade), cultured broccoli salad

Week 5 (June 28-30)
Monday ~ Italian Chicken Casserole, kombucha
Tuesday ~ Steaks, crunchy cauliflower bites, green beans, water kefir

Cultured Ranch Dressing


1/4 cup mayonnaise, optional
1/2 cup sour cream
1/4-1/2 cup buttermilk, or kefir
1 teaspoon lemon juice
1/2 teaspoon dried parsley
1/2 teaspoon dill
1/4 teaspoon garlic granules
1/4 teaspoon onion powder
1/8 teaspoon sea salt
1/8 teaspoon pepper

Blend all together thoroughly. Enjoy!

Note: Personally, everyone in my family but me does not like this with the mayo in it, so I omit it, but I enjoy it with the mayo, so am including it here!

May Meal Plan 2015


I am eating Paleo (Primal) by necessity, but I try to add in some grains each week for my family (while I omit). I can not handle unfermented animal dairy, even raw, though I can tolerate fermented dairy, so I will sneak some Primal action in. Like Pizza.

Daryl had sworn by his breakfast of oatmeal for a long time, stating it was the only thing that would fill him up. I made a few Paleo breakfasts for him one week and he converted quite easily, even saying that he didn’t realize that oatmeal was actually making him sluggish within an hour and he was hungry much sooner than the Paleo-friendly breakfasts. But, when you are comparing soaked oatmeal to a bowl of cereal and milk, of course you feel better with it!
He recently said something I didn’t think he would ever say, and that was that he was okay with limiting his bread take even more, “why not?”

I cook Monday-Friday and cook enough to have leftovers all weekend. This makes our days with Daryl easier and filled with more time together doing things we enjoy.
Monday-Friday, I also rotate the breakfasts and lunches each week for one month.
For dinners, Monday is some type of chicken dish, Tuesday is beef, Wednesday is a random choice, Thursday is seafood, and Friday is Make-In foods.
We also have a lacto-fermented (cultured) food, beverage, or condiment with every single meal. (Any linked fermented recipes that mention whey, I substitute with water kefir wonderfully.)


Monday – N’OatmealCultured Berry Jam
Tuesday – Rustic Paleo Breakfast PizzaKombucha
Wednesday – Paleo Egg McMuffinscultured guacamole (all the ingredients, plus 2 tablespoons water kefir and then allowed to culture for 7 hours) cultured salsa
Thursday – Paleo Lemon Pound Cake, Cultured Berry Jam*
Friday – Paleo Cookie Crisp, coconut milk (I take a can of Thai brand coconut milk, add the same amount of water and 1/4 teaspoon dolomite – I don’t crave milk much anymore, but when I do, I plow through this pretty quickly… so it’s good on our wallet that I don’t crave milk too much) for me and raw cow’s milk for everyone else, cultured applesauce


Monday – Almond Butter  and banana on Roti, veggies, ranch dip
Tuesday – Tuna Melts on apple slices, water kefir (1 tbsp. grains, 1 tbsp. Sucanat, 1 cup water, 20ish raisins, 1/2 cleaned and dried pastured egg shell; mix up and let culture for 1-2 days)
Wednesday – Spatchcock chickenFajita-style Quessadillas (I make mine in Roti*, the family’s in Nourishing Tortillas – reduce to 1 1/2 tsp baking powder and use coconut oil – and we add in some of the spatchcocked chicken), cultured guacamole*
Thursday – Paleo Swedish Meatballs with Zoodles (100% wheat pasta for the family), kombucha
Friday – Golden Cauliflower Soupcultured ginger carrots


Friday (May 1) –  Faux Carb Pizza crust for Supreme Pizza, ranch dip*

Week 1 (May 4-8)

Monday – Chicken Bacon Alfredo (I sub with coconut milk – yep, this is a Primal recipe) with zoodles* (100% wheat pasta for family),cultured fruit chutney
Tuesday – Liver Pate (sometimes we add 8 ounces of cream cheese to it!!), Crackers, veggies, ranch dip*
Wednesday – Chicken, Yam and Chard SoupLF zuchhini
Thursday – Fish stickstater totsketchuptartar sauce
Friday – Hot dogs with ketchup* & mustardmacaroni and cheese (good alternative that doesn’t taste like mac n cheese, but is DEFINITELY a similar comfort food – Paleo Mac ‘n Cheese), Vanilla Bavarian Cream with berry sauce (we love this as leftovers!!)

Week 2 (May 11-15)

Monday – Italian Chicken Casserole, LF carrots*
Tuesday – Pastured Beef Stroganoff with cauli-rice (brown rice for family), water kefir
Wednesday – Sausage (Beeler’s breakfast), eggs (local pastured), root veggie hash (I fry this in butter and coconut oil; oven cooking takes much longer than the recipe conveys for us), cultured apple sauce
Thursday – Coconut Shrimp, salad, apple-kefir dressing (made with coconut kefir), cocktail sauce without horseradish
Friday – Jambalyafrog legs (sub. flour with arrowroot powder), Paleo “corn” breadred beans and rice (I completely omit for myself), kombucha*

Week 3 (May 18-22)

Monday – Spatchcock chicken*, sweet potato dollars, green beans, ranch dip*
Tuesday – Roast Beefpotato pancakesSpinach salad, kombucha*
Wednesday – Cocoa Spiced Rubbed Pork with Crimini Berry Sauceblue cheese potatoes (sub with coconut milk), broccoli, cultured smoothie
Thursday – Fermented SalmonSourdough pita bread, LF zucchini*, Kvasscultured garlic
Friday – Better Than Take-Out General Tso’s, water kefir*

Week 4 (May 25-29)

Monday – One-Pot Paprika Chicken, water kefir*
Tuesday – Butternut Squash Shepherd’s Pie, kombucha*
Wednesday – Salmon Chowder, LF carrots*
Thursday – Paleo Fish Tacos, fruit chutney*
Friday – Chimichangas in Roti* or nourishing tortillas*, cultured salsa, salad

* = repeated recipe

Baby’s Solid Starts


This morning, Melody asked if she could feed Stryder some hard boiled egg with Siracha sauce. It prompted me to share a letter I wrote to a friend one time, when they asked me how I go about giving solids to my littles.

I am an avid researcher when I set my mind to something. One of my main aims in life is to honor God by taking the best possible care of my family member’s temples, just as we care for our minds and spiritual life. Caring for my first daughter’s health started me on a healthy living journey and childhood nutrition continues to be a passion of mine because of all that I have learned.

Feel free to ask questions, and absolutely don’t take my word for it. Research, research, research! I love sharing information because my goal isn’t to convert people to “MY” way, but to remind folks constantly that there are always alternatives to every area of health than what we’ve been trained to believe for the last 50 years, and it excites me to get people empowering themselves by researching.

I’m going to give you information that I’ve gathered together and gotten the best guidance from when it comes to starting babies on solid foods.

First, make sure your little one has the signs of readiness for eating. It really is important they are all there! I know its difficult to wait; we’ve been told breastmilk “isn’t enough” at the 6-month mark, but its simply not true. Whether you feed them before their guts are ready or after, I promise you’ll get lots of cute, messy pictures! Just because a babe is reaching for something doesn’t mean they need it. They’ll also reach for a pile of dog poo if its close enough! 😉 All the signs need to be there!
Here is more about the signs: http://www.theweaningtimes.com/about-baby-led-weaning/#readiness

Second, giving a baby rice cereal is a bad idea. The reason the human gut shouldn’t have rice before 18-24 months is because it is a grain. All grains are difficult/virtually impossible for humans to digest at this age, producing the effect of tearing at our little guts. What that means is no grains, even gluten free grains, until about 2 years old. That includes oats, sorghum, buckwheat, rye, barley, wheat, rice, and more.
There’s more about not doing infant cereals here: http://www.foodrenegade.com/why-ditch-infant-cereals/#
A decent list of grains: http://www.our-food-recipes.com/list-of-grains.html

Third, in “modern” America some doctors will say that the first foods to introduce to baby should be “low allergen” foods, foods which tend to be bland and not very nutrient dense, but the truth is, as long as you add in the high-allergen foods one at a time and watch for reactions in the following few days, there’s no reason to limit what they’re having aside from grains. In fact, a lot of babies that have a wide variety of foods offered early on (this means we need to be a good example and not be picky, too), are less likely to be picky later on! When Leela was out with us at about 9 months old, she loved a bit of spicy BBQ ribs when we went out. 🙂
More on nutrient dense food here: http://www.westonaprice.org/childrens-health/nourishing-a-growing-baby
More on encouraging thankful (eating a variety of food) eaters here: http://www.nbcnews.com/id/9646449/ns/health-childrens_health/t/experts-seek-debunk-baby-food-myths/#.UUp0kByNNAt

I take a little bit from “baby led weaning” that makes scientific sense, a little bit from Nourishing Traditions that makes scientific sense, and a little bit of what I’ve found works for us outside of that. I’ll give you a typical meal in-house, and in parentheses I’ll note how that’s different from either method.

I waited to let Leela start on solids until all the signs of readiness were present (Nourishing Traditions gives an arbitrary age, but every baby is ready at a different age, and it does the gut damage to give solids before ready, even if puréed), and will do the same for Stryder. I try to time nursing babies before a meal so when they are eating solids, they can eat with us, but that doesn’t always happen. I nurse from both breasts for as long as they want. Then, we have a beeswax canvas that gets laid down on the livingroom floor, where we all eat, and they sit upright next to me in the middle of the beeswax canvas (in baby led weaning it is not recommended to let them eat outside of a high chair, but reading body alignment information, we try to sit on the floor or use exercise balls as much as possible – Katy Bowman of Aligned and Well has me convinced! http://www.alignedandwell.com/katysays/), with someone’s leg behind them for extra support in the beginning stages. Forced sitting is also not good for humans.
They eat off my plate, I make sure there are big hunks for them to gnaw on, and Leela was always content (because NT recommends starting solids so early, most everything is mashed/puréed according to their guides). Sometimes I had to chew food up for her, which is also okay. Chewing food beforehand actually aids your baby’s digestion AND gut flora, whereas using a baby blender doesn’t add the beneficial bacteria that your spit does (not mentioned in either BLW or NT that I can recall). What I usually chew is smaller bits of food like lacto-fermented sauerkraut. As humans begin eating solid foods, they need to continue to build good gut flora – through healthy bacteria, which is found in lacto-fermented foods and beverages. Such as sauerkraut, yogurt, kefir, kombucha, condiments that have been lacto-fermented (ketchup, jam, mayonnaise…), etc. This maintains and/or heals gut flora. I highly recommend lacto-fermented vegetables at every age of solid-food eating (including adulthood).

When she was done, I cleaned her up and then wiped off the beeswax canvas with some natural cleaner.

Prepare for the smelliest poop you’ve ever smelled in your life! 😉

Here’s a few more random sites about the topic of feeding baby solids.

I hope this starts you well on your researching journey!