VIDEO: Slow-roasted Grass-fed Meats VIDEO: How to Truss & Roast a Chicken VIDEO: How to Braise Beef Ribs VIDEO: How to Pan-fry a Steak WORK SHEETS: Roast Poultry Recipe Work Sheet, Roast Grass-fed Meat Recipe Worksheet, Recipe Formula for Roast Poultry (CHART), Recipe Formula for Roast Meat (CHART) FACT SHEETS: How to Choose & Shop for High Quality Meats, Saving Money Making & Good Meats Last, Knowing Your Cuts (CHART), Frequently Asked Questions RECIPES: Herb-roasted Chicken with Prosciutto, Simple Roast Chicken, Moroccan Roast Chicken, Italian Herb Roast Chicken, Roast Duck with Sour Cherry Sauce, Roast Lamb with Olives & Lemon, Roast Beef Tenderloin with Mustard, Pan-fried Steak, Braised Steak with Red Wine, Beef Pot Roast with Root Vegetables
Week #2: Stocks, Broths & Soups
VIDEO: Homemade Beef Stock VIDEO: Roast Chicken Stock VIDEO: Dashi (Fish Stock) & Miso Soup VIDEO: Fresh Chicken Broth WORK SHEETS: Basic Roast Poultry Stock Work Sheet, Basic Roast Brown Stock Work Sheet, Recipe Formula for Roast Poultry Stocks (CHART), Recipe Formula for Brown Stock (CHART) FACT SHEETS: Culinary, Economic & Health Benefits of Broth, Basic Preparation for Stocks & Broths, Trouble-shooting Stocks & Broths, 25 Uses for Stocks & Bone Broths, Frequently Asked Questions RECIPES: Fresh Chicken Broth, Roast Chicken Stock, Homemade Beef Stock, Beef Tea, Dashi, Miso Soup, Soup au Pistou, Beef Vegetable Soup, Cream of Chicken Soup, Cream of Mushroom Soup
Week #3: Easy Homemade Yogurts, Kefir & Cheese
VIDEO: Homemade Yogurt (Thermophilic) VIDEO: Homemade Yogurt (Mesophilic/Scandinavian Style) VIDEO: Maintaining a Pure Seed Starter for Raw Milk Yogurts VIDEO: Homemade Kefir WORK SHEETS: Basic Flavored Yogurt Cheese Worksheet, Recipe Formula for Flavored Yogurt Cheese (CHART), Basic Kefir Smoothie Worksheet, Recipe Formula for Basic Kefir Smoothie (CHART) FACT SHEETS: Saving Money with Homemade Yogurts & Kefirs, Cultured Dairy Foods from around the Globe, Trouble-shooting Yogurt, Maintaining a Pure Seed Starter, Making Yogurt without a Yogurt Maker, How Kefir Can Boost Immunity & Prevent Disease, Trouble-shooting Kefir, Long-term Storage Guidelines for Kefir GrainsFrequently Asked Questions RECIPES: Raw Milk Yogurt, Pasteurized Milk Yogurt, Room Temperature Yogurt, Coconut Milk Yogurt, Kefir Sherbet, Kefir-coconut Popsicles, Kefir-herb dressing, Tzatziki Sauce, Yogurt Dip with Salmon Roe, Yogurt Mayonnaise
VIDEO: Classic Vinaigrette VIDEO: Creamy Salad Dressings VIDEO: Sweet Dressing for Fruit Salads VIDEO: Wilted Salad WORK SHEETS: Classic Vinaigrette Worksheet, Salad Dressing Worksheet, Recipe Formula for Vinaigrette (CHART), Recipe Formula for Salad Dressing (CHART), Sweet Dressing Worksheet, Recipe Formula for Sweet Dressing (CHART) FACT SHEETS: Salads: The Perfect Start to a Meal, Choosing Greens & Vegetables, Greens & Antinutrients, Greens, Seasons & Flavor (CHART), choosing salad dressing ingredients, Frequently Asked Questions RECIPES: Red Wine Vinaigrette, Roasted Tomato Vinaigrette, Caesar Salad Dressing, Blue Cheese Salad Dressing, Balsamic Vinaigrette, Honey Mustard Dressing, Buttermilk Ranch Dressing, Green Goddess Dressing, Garlic Parmesan Dressing, Honey-Citrus Dressing, Ginger-Orange Dressing
Week #5: Cooked Seasonal Vegetables
VIDEO: Braised Vegetables VIDEO: Roasted Vegetables VIDEO: Vegetable Gratins VIDEO: Simplest Steamed Vegetables WORK SHEETS: Basic Braised Vegetables Worksheet, Basic Roasted Vegetables Worksheet, Basic Vegetable Gratin Worksheet, Basic Steamed Vegetable Worksheet, Recipe Formula for Braised Vegetables (CHART), Recipe Formula for Roasted Vegetables (CHART), Recipe Formula for Vegetable Gratins (CHART) FACT SHEETS: Vegetables as Accompaniments to Nourishing Meals, What to Look for When Choosing Vegetables, Vegetables & Their Seasons (CHART), Preparing & Serving Vegetable Sidedishes, RECIPES: Roasted Winter Root Vegetables, Roasted Cauliflower, Braised Bok Choy with Miso Glaze, Roasted Tomatoes with Herbs, Spinach Gratin, Braised Kale with Sweet Cherries, Roasted Beets with Citrus Glaze, Honey-glazed Carrots, Savoy Cabbage Gratin, Red Onion Gratin
Week #6: Real Pickles, Sauerkraut & Fermented Fruits & Vegetables
VIDEO: Sour Pickles VIDEO: Sauerkraut VIDEO: Preserved Lemons VIDEO: Fruit Chutney WORK SHEETS: Basic Shredded Vegetable Ferments Worksheet, Basic Brine-pickle Worksheet, Basic Chutney Worksheet, Recipe Formula for Shredded Vegetable Ferments (CHART), Recipe Formula for Brine Pickles (CHART), Recipe Formula for Fruit Chutney (CHART) FACT SHEETS: fermenting with a starter, fermenting with a starter, which vegetables are suited to which method (CHART), recognizing and minimizing spoilage and contamination, frequently asked questions RECIPES: Pineapple Chutney, Apricot Chutney, Apple & Beetroot Relish, Basic Sauerkraut, Bavarian Sauerkraut, Kimchi, Curtido, Garlic & Dill Sour Pickles, Spiced Pickled Beets, Brine-pickled Carrot Sticks
Week #7: Nuts, Seeds & Coconut
VIDEO: Baking with Coconut Flour VIDEO: Baking with Almond Flour VIDEO: Dried Fruit & Nut Snack Bars VIDEO: Fresh & Raw Nut/Seed Pestos WORK SHEETS: Basic Worksheet for Dried Fruit & Nut Bars, Basic Worksheet for Raw Nut/Seed Pestos, Basic Worksheet for Coconut Muffins, Recipe Formula for Soaked Beans (CHART), Recipe Formula Dried Fruit & Nut Snack Bars (CHART), Recipe Formula for Nut/Seed Pestos (CHART), Cooking with Coconut (CHART) FACT SHEETS: health benefits of nuts and seeds, a look at antinutrients: food phytate and enzyme inhibitors, soaking nuts and seeds (CHART) RECIPES: Basil Pesto, Arugula & Walnut Pesto, Coconut Flour Cake, Coconut-blueberry Muffins, Coconut Flour Bread, Coconut Brownies, Almond Macaroons, Almond Flour Bread, Date & Almond Bars, Grain-free Cowboy Cookies
Week #8: Soaked Whole Grains
VIDEO: Soaked Whole-grain Scones VIDEO: Soaked Whole-grain Porridge VIDEO: Soaked Whole-grain Pilaf WORK SHEETS: Basic Recipe Worksheet for Whole-grain Scones, Basic Recipe Worksheet for Whole-grain Porridge, Basic Recipe for Whole-grain Pilaf, Recipe Formula for Scones (CHART), Recipe Formula for Pilaf (CHART), Recipe Formula for Bread (CHART) FACT SHEETS: benefits of whole grains, grains, nutrition and flavor (CHART), basic instructions for soaking whole grain, baking instructions for soaking whole grain flours, grains and soaking times (CHART), working with gluten-free flours and grains, converting recipes to allow for soaking grains, frequently asked questions RECIPES: Gluten-free Scones with Figs & Bacon, Brown Rice Pilaf with Almonds & Mushrooms, Wild Rice Pilaf with Dried Cherries & Walnuts, Oatmeal Porridge with Apricots, Baked Oatmeal with Dried Fruit, Quinoa Porridge, Buttermilk Biscuits, Yogurt & Spelt Crackers, Almond-cherry Scones
Week #9: Sourdough Breads
VIDEO: Starting & Tending a Sourdough Starter VIDEO: Artisan-style Sourdough Bread VIDEO: Sourdough Challah VIDEO: Sourdough Crackers WORK SHEETS: Basic recipe worksheet for sourdough bread, Basic recipe worksheet for gluten-free sourdough bread, Sourdough Starter Care & Maintenance Worksheet, Recipe Formula for Sourdough Breads (CHART) FACT SHEETS: traditional sourdough bread, sourdough breads across the globe, preparing and tending a sourdough starter, tips and tricks for sourdoughs, troubleshooting sourdoughs, gluten-free sourdoughs, how to proof and maintain a sourdough starter, long-term storage for sourdough RECIPES: Basic and Artisan-style Sourdough Bread, Basic and Artisan-style Gluten-free Sourdough Bread, Challah, Sourdough Noodles, Sourdough Crackers, Sourdough Pizza Crust & Sourdough Focaccia, Sourdough Pancakes, Sourdough Muffins, Hot Cross Buns, Sourdoughnuts
Week #10: Homemade Sodas, Kombucha & Water Kefir
VIDEO: Brewing & Flavoring Kombucha VIDEO: Brewing & Flavoring Water Kefir VIDEO: Probiotic Herbal Sodas VIDEO: Beet Kvass WORK SHEETS: Basic recipe worksheet for flavored kombucha, Basic recipe worksheet for flavored water kefir, Basic recipe worksheet for Probiotic Herbal Sodas, Recipe Formula for Kombucha (CHART), Recipe Formula for Water Kefir (CHART), Recipe Formula for Probiotic Soda (CHART) FACT SHEETS: low-sugar alternatives to soda & soft drinks, Trouble-shooting Kombucha and water kefir including safe consumption guidelines, Benefits of Kombucha & Water Kefir, Lactic Acid Fermentation as an Immune-builder RECIPES: Grape water kefir, spiced kombucha, ginger beer, kombucha-honey iced pops, beet kvass, beet and ginger kvass, root beer, vanilla bean and mint soda, hibiscus-ginger cooler, lemon-lime soda
Week #11: Fruits & Naturally Sweet Desserts
VIDEO: Fruit Crumble VIDEO: Stewed Fruit Compote VIDEO: Basic Sorbet VIDEO: Basic Ice Cream WORK SHEETS: Basic recipe worksheet for fruit crumble, Basic recipe worksheet for stewed fruit compote, Basic recipe worksheet for sorbet, Basic recipe worksheet for ice cream, Recipe formula for fruit crumble (CHART), Recipe formula for stewed fruit compote (CHART), Recipe formula for sorbet (CHART), Recipe formula for ice cream (CHART) FACT SHEETS: preparing low-sweetener and no-sweetener desserts, guide to unrefined natural sweeteners, fruits and their seasons (CHART) RECIPES: stone-fruit and almond flour crumble, red wine apple sauce, blueberry and lemon crumble, blackberry sorbet, black cherry sorbet, vanilla bean ice cream, mint ice cream, strawberry ice cream, coconut ice cream, citrus-honey compote
Week #12: Putting it together with Meal Planning
VIDEO: Once-a-week Food Preparation WORK SHEETS: Kitchen Inventory (SPREADSHEET), Grocery Budget (SPREADSHEET), Shopping List, Meal Planning Worksheet FACT SHEETS: Dietary Guidelines from the Traditional Foods Community, Stocking a Real Foods Pantry, Cost-saving Measures for Real Food Lovers, Conservation in the Kitchen & Beyond, Keeping a Kitchen Inventory, Using Your Inventory & The Seasons to Plan Meals, Menu Planning Basics & The Anatomy of a Supper,
