Basic Meal Template

This really isn't a recipe; it's a simple way to begin to cook without needing a recipe. For some of you, this is already a no-brainer and you can move along and read something else. However, I know there are a lot of you out there who are still fairly new to cooking and still follow exact recipes most of the time.

It's really a natural progression. The more you cook, the more you'll be able to create things on your own. This creates efficiency in the kitchen as well. No longer do you need to check your recipes and then go to the store to get what you need. You can simply take stock of what you have on hand, and then get to work cooking.

Of course, having certain staples on hand can really add to your options. For newer cooks, or those who are short on time (but still want to eat well), here are some shortcuts. Let's start with a list of things to try to have on hand:

• onions
• garlic
• sweet potatoes or potatoes
• chicken, beef, or veggie stock (broth)
• coconut milk
• pre-prepared sauces* - marinara sauce, curries, plum sauce, Tamari, etc. (While technically processed, and maybe not 100 percent legit, these can really add options and save time. If you look, you can usually find some pretty clean versions if that's important to you. Just be sure to check that the sauces you buy are free of ingredients you may wish to avoid.)
• a variety of spices - dried herbs, cinnamon, curry powder, allspice, taco seasoning, star anise - the more options, the better!

While this is not an exhaustive list, it gives you a great deal of meal options with the same set of base ingredients. Let's say you look at what you have on hand and see that you have ground beef, celery, and cabbage. Doesn't sound too appetizing, does it? Now, let's see what you might be able to do with these ingredients if you have the above staples on hand and use a little creativity. Some examples follow:

Curry: Brown the beef and set aside. Sauté some onions, and then add chopped celery and cabbage. Now, add coconut milk and diced potatoes: bring to a boil and simmer. Add curry powder, a dash of cayenne pepper, and black pepper to taste. Add the beef and cook until done.

Another curry option: do the same as above, but use a bottle of curry sauce instead of the coconut milk and spices.



Taco salad: Sauté the onions and garlic in tallow or coconut oil. Add the beef and taco seasonings, and sauté until browned. (Cumin, cilantro, and oregano will work if you don't have taco seasoning.) Chop the cabbage. Serve the taco meat over the cabbage. (Yes, other veggies would be ideal for a taco salad, but in this example, you are trying to avoid a trip to the store!)

Asian-inspired sauté: start as above, but add Tamari soy sauce and star anise instead. Add chopped cabbage and sliced celery. Sauté until the veggies have softened.

Marinara and veggies: Sauté onions and garlic in tallow or coconut oil. Add the beef, and sauté until browned. Slice the cabbage into thin strips. Add this to the beef along with marinara sauce. Simmer until the meat is done and the cabbage has softened some.

Soup: Brown the beef and set aside. Sauté some onions, then add chopped celery and cabbage. Now, add beef stock (chicken or veggie will work too) and bring to a simmer. After five minutes, add the meat back in, along with sea salt, pepper, and oregano; continue to simmer until the veggies have softened some.

Above are only six options - there are plenty more. In some cases, maybe you won't have the ideal ingredients for your dish. The right sauces or seasonings can save the day and make your meal both tasty and nutritious.


Spicy Veggie Soup

Time: 30 minutes

• 1 onion, chopped
• 1-2 red bell peppers, stemmed, seeded, and chopped
• beef tallow
• 2 diced tomatoes
• 1 cup cilantro
• 1-3 cloves peeled garlic
• 1 jalapeno pepper
• sea salt
• 1 large sweet potato or potato, peeled and diced
• 32 oz. chicken or beef stock
• 1 lb. diced chicken (or your choice of meat - almost anything will work in this recipe)

Preheat your broiler. Chop the onion and bell peppers, and then toss with the tallow on a baking sheet. Broil for several minutes until the veggies are lightly charred and have softened. Remove and allow to cool some.

Place the roasted veggies, along with the tomatoes, cilantro, garlic, jalapeno, and salt, into a blender. Process until smooth.

Peel and dice your choice of potato into ½-inch cubes. In a large saucepan, combine the potato, chicken, and stock and bring to a boil. Simmer until the potato begins to soften. Add the blended veggie mix and cook for five or so minutes more, until the chicken is done.

Nutritional info: 3 servings at 34g carb, 27g protein, 18g fat. (This will vary with choice of potato & meat.)


Chestnut, Apple, and Carrot Sauté

I use commercially available pre-cooked chestnuts in this recipe. Look in better markets for fresh chestnuts.

Time: 20 minutes

• 3 Tbsp. grass-fed butter (or tallow)
• 1/2 cup diced onion
• 2 lbs. carrots, sliced thin
• 1 apple, peeled, seeded, and diced
• 3/4 cup chopped chestnuts
• 1 Tbsp. white wine vinegar
• sea salt

Bring the butter to medium heat in a small skillet. Sauté the onions for a few minutes. Add the carrots and sauté until they begin to soften. Add the apple and sauté for a few minutes more. Finally, add the chestnuts and sauté for three to four minutes. Then add the vinegar and salt. Place in a bowl and serve warm.

Chestnut prep:

If you found fresh chestnuts, you can prep them for this recipe by first cutting an "X" into the flat bottoms of each nut. Bring them to a boil in a pan of water for a few minutes, and then remove from the heat. Carefully remove nuts one at a time to peel. (Keep them warm, because they get hard to peel as they cool!)

Nutritional info: 4 servings at 27g carb, 11g fat.