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 which include some readers’ favorites with lots of new Q&A plus many special recipes exclusive to the eBooks.
- The Everything Beans Book
- Smart Sweets
- Healthy Snacks to Go
- Better Than a Box
- The Healthy Breakfast Book
- The Healthy Lunch Box
- The Family Camping Handbook
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
- Sides
- Meatless
- Dinners
- Desserts and Snacks
- Condiments and Beverages
- How To (Yogurt, Beans, Stock, Use Fats, Soaking Grains, Sprouting, Sourdough, Cheese)
- Special Sample Menu Plans
- Kitchen Tips and Tricks
- Potato Vegetable Pancakes (Latkes)
- Best Scrambled Eggs Ever
- Banana Flax Muffins
- Homemade Granola
- 100% Whole Grain Soaked Pancakes
- Apple Squares
- Sourdough Pancakes (3 options)
- Cherry Almond Coconut Crepes
- Paleo Banana Pancakes
- Recipe Connection: Grain-Free Apple Flax Muffins
- Potato Vegetable Pancakes Latkes
- Orange Vegetable Pancakes
- Soaked Apple Cinnamon or Cherry Almond Baked Oatmeal
- Paleo Pancakes
- Grain-free Almond Apple Pancakes
- Pumpkin Pie Baked Oatmeal
- Grain-Free Pizza Quiche
- Tropical Grain-free Porridge (Printable download)
- Gluten-free Pancakges
Breads
- All my Soaked Grain Recipes
- Homemade Biscuits
- Whole Grain Cornbread
- Homemade Tortillas
- Homemade Whole Wheat SOFT Tortillas {Updated Recipe 2013}
- Soaked Whole Wheat Bread (for breadmaker)
- One-Bowl Pumpkin Muffins or Bread (Soaked Version)
- Wheat Thin Style Crackers
- Soaked Artisan Bread in Five’s Whole Wheat (an attempt)
- How to Make a Sourdough Starter
- Seeking the Perfect Homemade Whole Wheat Bread
- Sweet and Simple (no. 1)
- Essential Eating’s Sprouted Bread and Rolls (no. 2)
- Claudia’s Bread (no. 3)
- Our Favorite “Happy” Rolls (no. 4)
- Healthy Bread in 5 Minutes a Day (no. 5)
- Tammy’s 100% Whole Wheat Bread (no. 6)
- Nourishing Traditions Soaked Buttermilk Bread (no. 7)
- King Arthur’s 100% Whole Wheat Sandwich Bread (no. 8)
- Soaked and Sprouted Recipe Carnival
- Gluten-Free Cornbread
- Gluten-Free Pumpkin Muffins (Dairy-free, Egg-free, Corn-free, Soy-free, Nut-free)
- Grain-free Tomato Pizza Tortilla
- Grain-free Chickpea Pizza Crust (made on the stovetop)
Appetizers
- Easy Deviled Eggs
- Cabbage Salad with Goat Cheese
- Tomato Basil Pasta Salad
- Katie’s Canned Salsa (spicy!)
- Festive Holiday Greek Salad
- Sweet Potato Garlic Dip (plus appetizer recipe carnival!)
- Spicy, Cheesy Chicken Dip
- Healthified Chicken Salad (aka “Seed Salad”)
- Simple Blender Hummus
- Parmesan Fried Eggplant
- Probiotic Avocado Dip
- Black Bean and Avocado Starter Salad
- Cancer Fighting Red Cabbage Slaw
Soups
- Cream of Potato Soup
- Tuscan Bean Soup
- Chicken Barley Leek Soup
- Three Bean Soup (Recipe available in The Everything Beans Book) (post)
- Turkey Vegetable Chili (coming soon) (post)
- Homemade Chicken Noodle soup (halfway down this post)
- Garlic Soup
- Katie’s Simple Cabbage Soup with Secret Super Food
- Cream of Chicken Soup
- Black Bean Soup
- Crock Pot Curried Sweet Potato and Carrot Soup
- Creamy Roasted Garlic Butternut Squash Soup
- Blended Green Soup (for the kids!)
- Steak Fajita Soup
- Garlic Leek Soup with Egg
- Dilly Cream of Potato/Vegetable {Video}
- Salsa Soup (a Starter Soup)
- Quick Italian Wedding Meatball Soup with Greens
- Maple Roasted Acorn Squash Soup
- Cancer-Fighting Asian Vegetable Soup
- Dairy-Free Creamy Cauliflower Soup
- Turmeric Chicken Soup with Cabbage and Coconut
Side Dishes
- Lazy French Fries in Tallow or Coconut Oil
- Designer Imposter Chicken Rice-A-Roni
- Katie’s Mexican Beans and Rice
- Katie’s Cuban Black Beans and Rice (coming soon) (post)
- Homemade Refried Beans
- Potato Salad
- Steamed Vegetables
- Mashed Cauliflower Trick
- Pasta Salad Variations: Traditional, Pizza, Spicy Red Pepper and Greek
- Two Cold Beet Salads
- Restaurant-Style Baked Potatoes
- Cooked Spelt Salad
- Brussels Sprouts People will Actually Enjoy Eating
- Tomato Basil Pasta Salad
- Roasted Winter Vegetables
- Potato Vegetable Pancakes Latkes
- Springtime Asparagus-Opal Apple Salad with Fennel and Dill
- Sun-dried Tomato and Roasted Red Pepper Pasta Salad for a Crowd {Gluten-free Recipe}
- Fried Rice a la Leftovers
- Smashed Potato and Pea Muffins
- Zucchini Rice Muffins
- Cheesy Spinach Bake with Crumb Topping
Meatless Entrees
- Meatless Meals Carnival
- Chickpea Wraps
- Cream of Vegetable Soup (w/instructions on how to make a roux, bechamel) (basic recipe)
- Salmon Patties
- Tuscan Bean Soup
- Veggie Bean Burritos
- Three Bean Soup (post)
- Hearty Lentil Stew (post)
- Potato Pancakes (Latke) (post)
- Spicy Fish Seasoning
- Southwestern Pot Pie
- Mexican Black Bean Burgers
- Slow Cooker Lentil Brown Rice Casserole
- Black Bean Soup
- Pasta with White (Bean) Sauce
- UPDATED White (Bean) Sauce – Chicken and Rice
- The Everything Beans Book
- Tomato Basil Einkorn Pasta with Greens
Dinners
- Homemade Chicken Nuggets
- Indian Dosas (coming soon) with Coconut Chutney (post)
- Creamed Chicken (coming soon) (post) over Confetti Rice Squares (coming soon) OR with Potpie Crackers (coming soon)
- Slow Cooker Stew with Beans a la Tuscany
- Turkey Vegetable Chili (post)
- Katie’s Healthy Chili
- Turkey Pot Pie
- California Chicken Wraps
- Sausage, Beans and Kale Soup
- “Homemade” Turkey Sausage
- Sausage Spinach Pasta Toss
- Sausage Zucchini Bake
- More Bean Recipes than you can shake a stick at! Bean Recipe Carnival
- Meatloaf and Meatballs: a versatile method
- Puerto Rican Chicken
- Honey Dijon Chicken Casserole
- Potato Beef Bake
- Easy Chicken & Biscuits Casserole
- Other Pseudo-Hamburger-Helper Meals
- Southwestern Pot Pie
- Mexican Black Bean Burgers
- Mexican Stuffed Peppers
- Grilled Pizza
- Slow Cooker Lentil Brown Rice Casserole
- Dad’s Homemade Cheeseburger Helper Substitute
- Pepper Steak over rice (uses round steak)
- Grassfed Beef Burgundy
- Tuscan Beef and Bean Stew
- Pasta with White (Bean) Sauce
- The Everything Beans Book
- St. Patrick’s Day Veggie-Laden Shepherd’s Pie
- Beef Tongue Recipe for Fajitas
- Savory Greek Sausage Stuffed Autumn Squash
- CSA Greens Recipe: Italian Salmon (or Mushrooms) with Greens and Goat Cheese
- Spaghetti Squash Lasagna
- Creamy Chicken Stovetop Stuffing Casserole without the Stovetop
- Creamy Alaskan Halibut with Caramelized Onions
- Grain-free Greek Main Dish Muffins
- Gluten-free Bacon and Green Onion Savory Muffins
- Easy Oven-Roasted Chicken
- Stuffed Cabbage Un-Rolls in the Slow Cooker
- Slow Cooker Ginger Beef
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!
- Healthy Homemade Granola Bars
- Soaked Granola Bars
- Green Smoothies
- Banana Flax Muffins
- Almond Power Bars
- Walnut-oat Pie Crust (a healthy substitute for graham cracker crust)
- 100% Whole Grain Healthy Fruit Pizza
- One-Bowl Pumpkin Muffins or Bread (Soaked Pumpkin Muffins)
- Apple Squares
- Carnival of Un-Processed Foods – lots of snack ideas like crackers, granola bars, fruit rolls, etc.
- Carnival of Healthy Fats – Desserts and much, much more.
- 100% Whole Wheat Chocolate Chip Cookies
- Kifli Cookies
- Collection of Recipes to put Homemade Yogurt In
- Cherry Almond Coconut Crepes
- Healthier Whole Grain Birthday Cakes: Coconut and Classic Butter Cake
- Mom’s Almond Frosting
- Healthy Pumpkin Cookies
- Crispy Pumpkin Seeds
- St. Nicholas Spice Cookies
- Cinnamon Raisin Spelt Drops
- Dairy-Free Coconut Eggnog Smoothie
- Quinoa Oat Protein Bar
- Grain-Free Quinoa Bars
- Fruit Popsicles with Zero Sugar
- Green Bean Chips (an alternative to potato chips)
- Sweet and Salty Snack Mix
- Crispy Baked Apple Chips
- Cake Frosting without Any Sweetener at All
- Parmesan Fried Eggplant
- Gluten-free Pumpkin Muffins (Dairy-free, Egg-free, Corn-free, Soy-free, Nut-free)
- Caramelized Banana-Apple Dessert Topping
- Healthy Pumpkin Pie {No Cans! and a secret, ahem, twist}
- Gluten-free Soft Pumpkin Cookies
- Cardamom Ginger Peach Crumble
- Fail-proof Fruit Custard
- Two-Ingredient Berry Cheesecake Pops (including homemade cream cheese recipe)
- Healthy Homemade Vitamin C Gummies
- Almond Joy Cookie Bars
- Maple Roasted Pears from Nourished Kitchen
- Herb Infused Popsicles
Condiments and Beverages
- Italian Dressing
- Ranch Dressing
- Caesar Dressing
- Asian Toasted Sesame Dressing
- Creamy Garlic Dressing
- New Greek/Italian Dressing
- Creamy Olive Garden Style Dressing
- Fresh Salsa (coming soon)
- Katie’s Canned Salsa (spicy!)
- Summer Fruit Dips
- Homemade Guacamole
- Maple Syrup Health Benefits
- Lacto-Fermented and Canned Garlic Dill Pickles
- Water Kefir: How-to and My Reactions
- How to Make Ghee (Clarified Butter)
- Yogurt Cheese
- Cream of Chicken Soup
- A Gathering of Homemade Dressings
- Homemade Mayonnaise
- Homemade Irish Cream (with Sweetened Condensed Milk recipe!)
- Homemade Sausage Seasoning
- French Onion Chip Dip
- Cocoa-Nut Almond Butter
- Kimball’s Coffee Protein Blast
- Homemade Electrolyte Sports Drink (Honey- & Stevia-sweetened)
- Apple Pie Smoothie
- Lazy Whipped Cream – secret ingredient!
- Meat Marinade with Dark Beer
- Simple Ginger Tea
- Supercharge Your Smoothies
- Honey-Sweetened Ginger Ale
How-To
- Make-Your-Own Bread Crumbs
- Cook with Dry Beans
- Make Homemade Yogurt
- Timeless Chicken Stock and Updates and best tips for Homemade Chicken Stock
- Homemade Butter
- Safe Handling of Raw Milk: Keep it Cold!
- How to Cook Beans/Legumes in a Pressure Cooker (post)
- How to Use and Store Flax
- How to Buy Safe Salmon
- How to Cut and Use Broccoli Stems
- Olive Oil Primer
- Can You Sautee with EVOO?
- How to Buy Reduced Produce
- How to Use Coconut Oil
- FATS: How to Use them, When and Where
- SOAKING GRAINS: Why do it?
- How to Soak our Oatmeal
- Homemade Playdough Recipe
- How to Make Yogurt Cheese
- How to Make Whey
- How to Store and Freeze Fresh Produce, Grains & More
- How to Reverse Engineer a Recipe with Real Ingredients
- How to Feed a Husband Real Food
- How to Make a Sourdough Starter
- How to Sprout Seeds or Legumes
- How to Buy and Store Flour
- How to Make Crispy Pumpkin Seeds
- How to Dehydrate Fruits
- How to Dehydrate Vegetables
- Canning Basics for Preserving Summer Produce (Tomatoes here!)
- Freezing Basics for Preserving Summer Produce
- 5 Ways to Preserve Your Apples
- Katie’s Bread Baking Techniques (or lack thereof)
- Name That Grain! (What are all Those Kinds of Wheat For?)
- Homemade Vanilla Extract
- How to Bake with Sugar Alcohols and Blends
- How to Make Homemade Fruit Rolls {Video}
- How to Dehydrate Yogurt: A Healthy Snack or Long-Term Storage Option
- How to Find Quality Cheese
- How to Find Butter That’s Better
- What to do With that Beef Heart in Your Freezer (and how to tell your husband)
- Are the New “Natural” Lunchmeats Real Washed?
- All about Einkorn
- How to Make Homemade Sausage Seasoning
- How to Organize Your Kitchen for Efficiency
- How to Substitute Coconut Flour in Grain-Free Baking
- How to Peel Chicken Feet
- Make Stock from Chicken Feet
- How to Adapt Chicken Breast Recipes to Use Whole Chickens
- Beginner Steps to Going Gluten-Free
- 5 Things to Remember When Freezing Foods
- How to Cook During the First Trimester of Pregnancy
- Creative Ways to Add Vegetables to Breakfast
- Encourage Your Child to Love Vegetables
- How to Store Fresh Ginger
Special Sample Menu Plans
- How to Include more Beans in your Menu Plan
- Healthy School Lunch Packing
- Healthy Camping Food
- Host a Party with Real Food, Frugally
- Grain Free Elimination Diet Recipe Ideas (and FAQs on Grain Free Lifestyle)
- Potluck and Party Planning Recipe Ideas
- All About Summer Entertaining
- Too Busy For Real Food: Convenience Foods that aren’t a Compromise
- Don’t Be Overwhelmed by Humongous Dietary Changes
- Gluten Free Meal Plan
- Seasonal Fall Recipes
- Ten Real Food Brunch Dishes to Pass
- Share Real Food with Others
- Make a Silly Meal: Pancakes, Pancakes and More Pancakes
- Make a Silly Muffin Meal
- Real Food Thanksgiving Feast
- 6 Different Meal Plans – Choose the best one for you
Kitchen Tips and Tricks
- Save Dishes with Empty Dishes and Bags
- Menu Planning Ideas
- 10 Easy Prep Foods You’ll Always Find in my Freezer
- Tummy Toning Dishes
- Analyzing Canned Foods
- 10 Tips for Avoiding the Microwave
- Reheating Leftovers Quickly Without Using the Microwave
- How to Read a Bread Bag for Whole Grains
- Efficiency tips for your KitchenAid Mixer
- Easy Salad Prep
- 6 Ways to Use leftover Pumpkin
- Repurpose Kitchen Containers for Toy Storage & more
- Lazy or Simple? Things I Don’t Clean
- Fixing School Lunch in Two Easy Steps
- Sprouted Lentil Salad
- How to Involve Young Kids – Besides Stirring!
- Top Tips for Healthy Lunch Packing Rookies
- Organize Your Kitchen with Lisa from Organize 365
- Easy Tips to Pack Real Food School Lunches
- Ditch Paper Towels in the Kitchen
- 6 Ways to use Zucchini (when you don’t like the taste)
did you ever figure out that recipe for brownies with soaked flour? :))
Priya,
Yes, there’s one in my Smart Sweets desserts book. 🙂 Katie
http://www.kitchenstewardship.com/2011/11/16/its-here-30-healthy-desserts-recipes-in-smart-sweets/
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Do you have a black bean brownie recipe that you would share? (-:
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
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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!
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).
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
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Hey Katie – Do you have a 100% oat bread recipe?
Kellie,
No, I don’t, sorry – hard to make bread without gluten, in wheat… 🙂 Katie
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!!
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
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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
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
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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??
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
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These recipes look great so far! Thanks for the help. I can’t wait to see more!
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.
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!
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!!!