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Kris can't look at a recipe without tweaking it a bit to follow her guidelines for a healthy diet that avoids carbohydrate overload. Here are some suggestions for a variety of satisfying and tasty meal items. As always, pasture-raised meat, milk and eggs, organic fruits and vegetables (beyond organic may be even better), and healthy fats and oils are recommended. For further information about ingredients and key nutrients check out the Resources and Odds & Ends pages.

Meal Planning Helps * Recipes sites

Here are some common abbreviations used in recipes: Tbsp = tablespoon, tsp = teaspoon, lb = pound.

Table of Contents

Mexicale Chicken

Spicy Thai Chicken

Meat & Cheese dishes
Beef with Broccoli
Beef (canned) Tortillas 
Indian Curried Beef   
Brian's "Mac N Cheese"  
Parsley Stuffed Heart of Beef  
Picadillo with Spaghetti Squash  
Taco Salad

Apple Salad
Apple Cabbage Slaw
Bread & Butter Pickles 
Beet Salad
Glorious Tossed Salad
Green and Gold Salad, with oranges
Pickling/Fermenting Foods  
Pineapple Cabbage Salad  
Tuna Salad, fancy  
Veggie Juice    
Waldorf Salad  

Snacks, Cereals, Beverages & Desserts 
Ginger Beet Kvass
Bread, sourdough & Swedish Limpa
Buckwheat cereal

Fruit Compote  
Hot chocolate 
Low Carb Fudge
Kefir Smoothie
Meusli Cereal 
Oatmeal Cookies  

Chicken Coconut Soup  
Chicken Parsnip Ragout
Cock-A-Leekie Soup
Easy Vegetable Soup
Hungarian Barley Stew
Lamb and Kale Stew   
Shrimp & Oyster Chowder    
Sweet Potato Soup

Vegetables & special items  
Spring veggies and cheese     
Swiss Chard   
Veggie Juice

Meal Planning Helps:

Healthy 4 Life - free E-book * Other cookbooks for beginners

Weston A Price Foundation  Dietary Guidelines (more guidelines)

Info on raising healthy children

Cookbooks for beginners

The Nourishing Traditions Cookbook for Children, by Suzanne Gross & Sally Fallon Morell. Aimed at children, but appealing to all beginning cooks, young and old. A review

Nourishing Traditions Cookbook for Children

Good and Cheap: Eat Well on $4/day, by Leanne Brown
Free e-book available at 
Lots of good basic info and recipes, but not completely WAPF-friendly, as things like tofu and vegetable oil are listed as ingredients. Just remember that modern vegetable oils are too high in omega-6 fats and are too highly processed, and soy products should be used with caution.

WAPF videos for beginners  

FOODWIFERY - in person help for beginners

Real Food 101 - Links for Beginners

Limited Time/Limited Budget Guidelines

Where to Start: Limited Time and Budget - from another chapter leader

Some thoughts from Nourished Kitchen on good food on a budget

So you think the cost of organic food is too high... - one farmer's take on the issue of the cost of quality food.  

The high cost of cheap food  

How to Get Sick: A Modern Prescription for Illness
By Jordan Rubin

Healthy Eating Tips by  Ellen Davis, chapter leader 

Eating Naturally - Not What You Might Think! site of Mary Marlowe, a WAPF member

Grassfed Gourmet, now The Radical Homemaker - check out books and the blog on cooking grass-fed meat

Grass-fed Beef Recipes (I can't vouch for all these recipes, but they will give you some ideas. Please remember there is no need to be afraid of good grass-fed animal fats, in fact you need to include them with lean meats!)

See Cooking Traditional Foods for many helps on planning and preparing traditional foods - Website of KerryAnn Foster, chapter co-leader in North Carolina: was,  now
Cooking Traditional Foods is a website dedicated to helping you feed your family in the healthiest way possible. From mailing you a weekly menu, food prep schedule, shopping lists and recipes, to providing you with free recipes, to ideas on feeding children a nutrient-dense diet, Cooking TF tries to provide you with ideas and inspiration to help you keep your family healthy

Tara Rayburn, the healthy habit coach  - Making Healthy Habits Fun!
from another WAPF chapter leader

Dishing with your Daughter - Juicy insights for creating healthy bodies, happy minds & delicious connections

Keeper of the Home - Naturally Inspired Living for the Christian Homemaker by Lorraine Carlstrom, chapter leader in British Columbia.

Transforming a picky eater into a healthy eater also here on positive parenting 

Picture Guide from Maria Atwood, WAPF chapter leader

Jennette Turner - Natural Foods Education  

Bring the Fun to Cooking
Tired of cooking the same ol' things? Dinner with Jennette provides the delicious variety, organization and nutritional balance that make meal preparation a fun adventure.

Beware of microwaves (from 

Beware of processed foods (from - "Everyday groceries contain ingredients that cause heart disease, diabetes, cancer, osteoporosis and other chronic diseases"


Other good recipes sites: 

Nourished Kitchen 
Real Food - Where eating gets political

Eat Fat, Lose Fat 

Hartke Is On-line! - Kimberly is another chapter leader

Kelly the Kitchen Kop

Food RENEGADE * Kristen also has a nice course for teaching kids about nutrition, and a Beautiful Babies online nutrition course. 

The Healthy Home Economist (video recipes - but watch out for the  Google ads!)

CHEESESLAVE for the love of cheese, and butter, and bacon, and all those other things we're not supposed to eat

The Nourishing Cook - cooking all 773 recipes from Sally Fallon's Nourishing Traditions cookbook - includes a delightful Healthy Ranch Dressing.

Nourished and Nutured 

Agriculture Society - Forward Thinking Traditional Wellness WisdomTM 

Sue Gregg cookbooks for whole food cooking 

Be Nourished with Rebecca Wood - 

Other WAPF Chapter websites  

Tropical Traditions:
Coconut recipes - follow the recipe link or go here: 
Coconut flour & lots of gluten-free recipes 

Health, Home & Happiness - grain-free recipes & resources - GAPS friendly

Other Gluten-free and/or Paleo-friendly recipe sites.





Other good WAPF-friendly 
recipe sites

Coconut and gluten-free recipes


Don't know how to cook?
Here's a fabulous program that teaches you the basics in simple easy steps. It's very user-friendly - adaptable to a busy schedule, relying on blogs, email and Facebook for anytime communication.
 Check it out. Class size is limited, but join the next class.
Meet Laurie & Jamie

More Meal Planning Helps

and two courses aimed at children and young women