Pemmican and Biltong

I’ve mentioned before that I’ve been posting and reading on Steemit for the last few months. In the last couple of weeks, I’ve come across two great recipes for a couple of meat-based traditional foods. The authors have given me permission to share them with you. They are so detailed and well written that I’m going to send you over to the posts for the actual recipes. The first recipe is for pemmican. I thought I […]

My favourite equipment for the real food kitchen

I’m a baby boomer, and back in the day it was expected that girls would know how to cook. When I went to intermediate, once a week we went up to the college (high school) for “manual training”. The girls learnt cooking and sewing and boys learnt woodwork and metalwork. I was the oldest of four, and at the weekend, I often cooked breakfast for my younger siblings. Saturday afternoons were usually spent in the […]

Making butter from raw cream

Step 1: Collect the cream. Traditionally, cream was skimmed from the milk over a period of days till enough was gathered. Nowadays, hopefully this is as simple as asking your raw milk supplier for some. 1 litre (or 1 quart) will probably be as much as your food processor will hold. Step 2: Souring the cream (optional). When cream was collected over a period of days, it was already naturally soured by the time there […]

Spinach Roulade

Serves 4 as an entree, or 2 as a light meal with salad or cooked veges A spinach roulade is a classic dish that can be varied by using different fillings. The mozzarella and tomato version, which is good either hot or cold, comes from Rose Elliot’s Vegetarian Kitchen. A couple of other variations have been included. The variations with tomato look very festive and would make a nice Xmas entrée or side dish. The […]

Whey and yoghurt cheese

Makes about 1 cup whey and 2 1/2 cups cheese. Refrigerated, the yoghurt cheese will keep for about 1 month and the whey for about 6 months. 1 litre good quality, full fat, natural yoghurt (If using commercial yoghurt or kefir, choose one with no sweeteners or fillers. such as Biofarm organic acidophilus) OR your own homemade yoghurt OR your own homemade kefir Place the yoghurt in a strainer lined with cheese cloth or a clean […]

Soaking and Cooking Grains

Rolled, steel cut or “wholegrain” oats (i.e. oats that have been processed): Hot cereal: Soak overnight in water and whey, cook for about 5-10 minutes in the morning Cold cereal: Soak overnight in kefir or yoghurt. In the morning add extras and eat. Muesli style: Soak in kefir or yoghurt for 8+ hours. Add extras, then dry in cool oven or dehydrator. Break into pieces, then store in fridge till needed. Brown rice: Soaked: Soak […]

Chicken liver pate

50gm (2oz) butter or duck fat 1 onion, chopped 3 cloves garlic, crushed approx 225gm (1/2 lb) brown mushrooms (a bit more or less is fine) 1 bayleaf approx 450gm (1 lb) chicken livers (a bit more or less is fine) a little sea salt 15ml (1 Tbs) brandy, sherry or port (optional) ½ cup (125 ml) cream, plain or cultured – or – 50 gm (2 oz) softened butter or duck fat Sauté onion, […]


Basic recipe from Nourishing Traditions, by Sally Fallon Mix together in food processor till well blended : 1 whole egg, at room temperature 1 egg yolk, at room temperature 1 Tbs whey (optional) 1 ½ Tbs lemon juice generous pinch of sea salt 1 tsp Dijon style mustard With the motor running, add one drop at a time: ¾ cup extra virgin olive oil Once about a 1/3 of the oil has been added, you’ll […]

How to Store Ferment starters

As well as posting recipes on this blog, I also collect links to lots of great recipes from all over the place on my Pinterest board, including most of the recipes on this blog. But sometimes I come across something that I can’t Pin, usually because there’s no pinnable picture. Yesterday, I found a great page on how to store your ferment starters when you go away, and now after blogging this page here, I can also share […]

Mushroom Nut Roast

A few years ago I went in search of a nut roast recipe, and was interested to find they were all so different. So I made up my own composite, picking all the tastiest sounding ingredients. And I was surprised how delicious it was. It keeps well in the fridge, and can also be frozen. This is a handy recipe if you have vegetarians in the family. For Xmas Day, they’re festive made in star shaped tins, […]

Marinated Fish in Coconut Cream

½ cup lemon juice (3-5 lemons approx) 1 tsp sea salt 500g (1/2 lb) firm white fish (see note below for good types of fish) approx 100ml (1/2 cup) coconut cream slice of red onion, chopped up finely about ¼ telegraph cucumber, chopped up small handful of cherry tomatoes, halved mesclun or other lettucy type greens Start preparation 24 hours before you want to serve. Mix the lemon juice and the salt together in a […]

Coconut almond loaf 

To get a starch free bread, you need to use some kind of nut flour. A good quantity of eggs are required to give it some lift, and some fat is also helpful. There are a variety of starch free bread recipes available, and you may want to try some of them: Breaking the Vicious Cycle, by Elaine Gottschall (the SCD) has a nice almond bread Eat Well, Feel Well, by Kendrall Conrad has a […]

Meat-Crust Pizza

Mix together (in a food processor is easiest, otherwise beat egg before adding): 500g of mince an egg (or egg white) 1/3 onion, chopped (save the rest for the topping) ¼ tsp sea salt some Mixed or Italian herbs. Flatten into a lined pizza pan leaving an edge like a pizza. Bake for 10 minutes at 200C. Drain off any surplus liquid. Spread with plain tomato paste. Top with a generous layer of vegetables (eg. […]

Making ghee

After you’ve been off dairy products for a while, and want to introduce them again, you need to start with homemade ghee. Ghee is butter that has the milk solids and water removed, leaving pure butter oil or clarified butter. It is often used in Indian cooking as it is a highly stable cooking oil, with excellent flavour, that aids the digestion. It is often used in gourmet cooking as well. It is considered a lactose […]

Sunflower Cheese Crackers

4oz ground sunflower seeds (or try half ground almonds) 1.5 oz grated tasty cheese 1/2 tsp baking powder sprinkling of paprika Mix together then add just enough water to get a dough consistency. Knead into a ball. Wrap in baking paper and put in fridge for 1/2 an hour. Roll out to pastry thickness between two bits of baking paper. Cut into fingers. Cook for 10min at 200C.

Milk kefir

Milk kefir can be made from kefir grains, or from a powdered starter. Here’s how to make it from kefir grains. When you receive your grains: If your grains have been stored in the fridge or freezer for a while or someone has posted them to you, they’ll need some preparation before they make a good batch. Put the grains into a jar with about ¼ of the normal amount of milk (eg. if you […]


The kombucha starter culture or scoby (a symbiotic colony of yeast & bacteria, sometimes known as a “mushroom”) acts on sugar & tea to produce a wide variety of beneficial acids, such as acetic & lactic acid. It is a therapeutic drink, and is considered a liver tonic, but is also very refreshing as a summer drink. 1 large, uncoloured pyrex bowl 2.7 litres filtered water (3 quarts) 1 cup sugar (white sugar feeds the […]


Another important food, especially for the GAPS protocol, is sauerkraut or other fermented veges. There are a variety of different ways of making sauerkraut, but these are the basic steps: Select your veges, wash and, if necessary, peel them Chop them – with a knife, grater or in a food processor Add sea salt and give them a good squeeze with your hands, or pound with a heavy object, such as a bottle filled with […]

Bone broths & GAPS Intro soup

Bone broths (or stocks) are a basic for a Weston Price foundation style diet, and for the GAPS protocol. They are a good source of minerals and amino acids, and aid digestion. For more information on the benefits of broth, see this article on the WAPF website. It also has full recipes for classic beef, chicken and fish stocks, towards the bottom of the page. Have a read of this article and familiarise yourself with […]

Acidophilus Yoghurt 

This type of yoghurt is a bit more complicated to make than kefir or the room temperature yoghurts, as it is temperature sensitive. But it doesn’t require a special starter, and some people prefer the taste. This yoghurt won’t be as thick as commercial yoghurt. You’ll need a candy thermometer to make it. 0.9 litre (1 US quart) fresh, whole milk (raw is best, but pasteurised will do, as long as it’s not homogenised or […]

Cultured cream

There are several ways you can culture cream at home, depending on what you have available. 450ml (1 US pint) cream – preferably raw, organic and grass fed, but pasteurised will do. Don’t use UHT cream though One of these starters: about 4 Tbs kefired milk 3 Tbs Caspian sea yoghurt (or any of the room temperature yoghurts) 1 Tbs kefir grains 1 Tbs commercial crème fraiche 1 Tbs cultured buttermilk 1 Tbs piima (or […]

Almond Cheese Scones

Note that this recipe is not strictly a whole food recipe, as the ground almonds haven’t been soaked. Another compromise food for those who can’t eat grains at all. 200g ground almonds (optional: replace 2-3 Tbs with ground flax seeds, or whole sesame seeds) 75g grated tasty cheese (frozen is fine) a sprinkling of Mixed or Italian dried herbs 50g melted butter, or 50ml plain yoghurt or kefir (or olive oil or melted palm oil) […]


Lassi is fresh yogurt blended with warm water. Yogurt is a curd and is said to be hard to digest, creating ama (residues of inefficient digestion), but once it is transformed into lassi it becomes lighter and aids digestion. Thinning yogurt with water and blending it changes the molecular structure so it’s more easily assimilated. It makes a good after meal drink and helps eliminate gas pains. Mango: Blend 1 part yogurt, 2 parts water, […]