Kitchen Stewardship | A Baby Steps Approach to Balanced Nutrition

Recipes

Mmmm…all the tasty, frugal, nutritious recipes referenced at Kitchen Stewardship are listed here for your kitchen adventures.

Most recipes here utilize whole foods, real meats and milk, lots of legumes, and whole grains. Many have varied healthier alternatives within the recipe for less or healthier sweeteners, etc. Many grains recipes include a soaked grain or sourdough variation.

You might also like my comprehensive eBooks, The Everything Beans Book, Smart Sweets, and Healthy Snacks to Go, which include some readers’ favorites with lots of new Q&A plus many special recipes exclusive to the eBooks.

To print recipes: You can copy and paste the text into a Word format (or similar text doc) to print without wasting all your color ink (and paper) printing the actual page. Note: There’s also a “Print Friendly” button on KS posts. It’s waaaayyy at the bottom of the post, but it will strip all the junk you don’t want to print and just give you the text – perfect for recipes!

 

Quick Navigation

Click on the subject to be taken directly to that category, or just browse the page. Use ctrl + f to find a certain recipe you are searching for.

Breakfast

Breads

Appetizers

Soups

Side Dishes

Meatless Entrees

Dinners

Desserts and Snacks

Buy the Healthy Snacks to Go eBook HERE, with over 20 recipes to get you on your way with real food, fast!

Condiments and Beverages

How to

Special Sample Menu Plans

Kitchen Tips and Tricks

27 Comments

27 Comments so far ↓

  • Renee

    Praise God!!!! We are on board and due to food allergies in the home (vs. out of good common sense at first) we have been on this journey for the past 2 years! I cannot wait to learn, share and join in on your faithfilled mission of nourishing our families both in body, mind and soul!!!

    [Reply to this comment]

  • Carolyn

    I love this idea! Thanks, Katie! In a much lesser way, I have been looking for an easy way to share nutritious, quick weeknight meals that are tried and true with my family. I’ve tried a couple of online options, but haven’t found anything that works yet. I will definitely look at these recipes and try some right away. This website looks amazing, Katie. Wow!

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  • Missy

    I am very excited to see you have entered recipes. I love that you have put in different options, like the corn bread/muffin recipe: healthy, healthier, etc. Sometimes I am to lazy to soak my grains (or just can’t get my act together), it’s nice to have a recipe that includes both ways. Can’t wait to go grocery shopping and try some of your meals.

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  • Rebecca K

    These recipes look great so far! Thanks for the help. I can’t wait to see more!

    [Reply to this comment]

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  • Sharon

    I’ve been making a lot of things from Nourishing Traditions and was curious about the soaking/fermenting grain info. I guess what I got from the emails/debates (and THANK YOU for taking the time and trouble to explore the subject outside of the NT/Weston Price sources!!!) is that sourdough is the first, best way to handle grains, and that the fiber and nutrient benefits of whole grains vs. their problematic qualities of digestibility and phytic acid means that perhaps organic white flour is a legitimate option. I’d always wondered why traditional rice eating cultures eat white rice, not brown and why noodles and pasta were from predominantly white flours. I don’t mind spending the time to make bread, etc. from scratch, but I don’t want to waste my time either. I’ll be interested to see how you use the information from these debates in your own kitchen. I do find that the soaked/fermented whole wheat bread is easier for me to digest than unsoaked/fermented. It is all a bit confusing, isn’t it??

    [Reply to this comment]

    Katie Reply:

    Sharon,
    It is SO confusing, I know.

    I try my best to soak all whole grains and make sourdough bread, crackers and pizza dough. I just can’t sourdough everything though; we get tired of it.

    I do use white pasta (and whole wheat, depending on my mood), although someday I’m going to try Nourished Kitchen’s sourdough noodles recipe. Someday. ;) I’m such a big compromiser that you won’t find any hard lines here. I would choose soaked brown rice (via accelerated fermentation) over white rice, although I suppose if I hadn’t soaked any, I might go with white. I do like understanding that although white grain products are not “healthy” for me in any way, if I’m served something or just want some pizza to go, doggone it, that I’m not really hurting my family that much with the white stuff. I don’t really know how I feel about whole grain storebought bread! Wary, for now.

    Great questions! (Welcome aboard!) :) Katie

    [Reply to this comment]

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  • Sonja Hull

    Wow! I was only looking for a granola recipe, but I seem to have stumbled upon a blessing that only Jesus could provide! He has blessed me so much and taken such.good care of me, that I just can’t help talking about it! Any way, I didn’t know you have to soak whole grain rice to cook rice. I just add double the water and simmer. Is that wrong?
    Thank you.
    Sonja Hull

    [Reply to this comment]

    Katie Reply:

    Sonja,
    Welcome aboard! ;) So glad granola led you here to KS…

    As for rice, you can totally cook it the way you do it; the soaking methods (for any whole grain) are simply one theory on releasing more nutrients in the grain and making it all more digestible. It takes planning ahead, but many think it’s worth it for your nutrition’s sake.
    :) Katie

    [Reply to this comment]

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  • Debra

    Hi Katie, I love your granola/granola bars recipes. It is the first one I’ve used that everyone loves!!

    I do have a couple of questions though. I have quickly read all the comments and did not see my questions; hopefully you have not already addressed the following:

    1) I’m so curious about adding whole wheat/ spelt/buckwheat flour to have some phytase available to break down the phytic acid. I learned about soaking from Sally Fallon years ago but never read about this requirement to neutralize phytic acid. Where did you learn this?
    2) How did you come up with 1 Tbs of whey and 1 cup of water for soaking 3 cups of oats? Again, I’ve used Sally Fallon’s instructions and she always has 2 Tbs of whey per cup of oats. I’m just wondering if 1 Tbs of whey is enough to break down the phytic acid for 3 cups of oats.

    Believe me, I’m not challenging you, I just want to make sure that all this work I do actually accomplishes what I’m wanting it to.

    Thanks so much…love you site!!

    [Reply to this comment]

    Katie Reply:

    Debra,
    Thank YOU so much! I love hearing about recipe successes…

    First, everything I know about soaking grains is somewhere in the posts listed here: http://www.kitchenstewardship.com/seriescarnivals/soaking-grains-an-exploration/

    Second, the phytase question is probably answered here, I hope: http://www.kitchenstewardship.com/2010/03/11/food-for-thought-what-is-the-role-of-phytase-in-soaking-grains/

    Third, the rules for soaking are different in many places, including what Fallon has promoted. I got to interview her a few years ago and honestly wasn’t all that impressed by her sources, so I’ve done some of my own research and some throwing up of my hands in despair. When I tested with pH strips, it didn’t matter how much whey was in the water, really- the pH was the same (and that’s the role of the acid, to change the pH). Even if it did change, you would need to coordinate the amount of whey with the LIQUID involved, because it’s the liquid that will have the pH to knock out phytic acid. It’s not like whey is an army attacking the phytic acid and there has to be “enough”, you see. Does that make sense?

    Recently, Amanda Rose, who does much more thorough research than I do, has put forth the theory that one does not need ANY acidic medium to achieve phytate reduction, simply warm water. So what are we to do? In prayer, our best, and then we eat, enjoy, repeat. ;)

    Hope that helps! :) Katie

    [Reply to this comment]

  • Kellie

    Hey Katie – Do you have a 100% oat bread recipe?

    [Reply to this comment]

    Katie Reply:

    Kellie,
    No, I don’t, sorry – hard to make bread without gluten, in wheat… :) Katie

    [Reply to this comment]

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  • Beka

    I just discovered your website and LOVE it! I was wondering if you had ever tried making your own pasta? I’ve been playing catch up on your posts :) and noticed there is one about quick meals. You can freeze the pasta ahead of time and just pull it out as you need it along with some sauce. I found this gluten free recipe here: http://glutenfreegirl.com/gluten-free-fresh-pasta/ (haven’t tried it yet though).

    [Reply to this comment]

    Katie Reply:

    Beka,
    Awesome, thanks! I have done pasta maybe once…without the right equipment, it’s pretty time intensive, and then we went mostly GF…so maybe this recipe will be a winner for us! (Welcome aboard, btw!!) :) Katie

    [Reply to this comment]

  • Rose

    Wow-you made me hungry with your food LOL! Katie, you’re so kind to give those recipes, thanks! I’ll definitely try them all – keep it up!

    [Reply to this comment]

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  • Heather

    Do you have a black bean brownie recipe that you would share? (-:

    [Reply to this comment]

    Katie Kimball @ Kitchen Stewardship Reply:

    Well, yes and no…mine is locked inside Smart Sweets right here: http://www.kitchenstewardship.com/2011/11/16/its-here-30-healthy-desserts-recipes-in-smart-sweets/

    But I can tell you it’s based off my friend Donielle’s recipe: http://naturallyknockedup.com/

    :) Katie

    [Reply to this comment]

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Welcome!  Meet Katie.

I embrace butter. I make homemade yogurt. I eat traditional real food – plants and animals that God created, not products of plants where food scientists work. Here at Kitchen Stewardship, I share how I strive to be a good steward of my family's nutrition, the environment, and our budget, all without spending every second in the kitchen. Learn more about the mission of KS here.

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