The meal plans provided by Nourished Kitchen are designed to keep you inspired as you feed your family wholesome, nourishing foods and provide you with the basic techniques for implementing a diet based on traditional foods in your home. The recipes are easy, take little active preparation – meaning you spend more time with your family and less in the kitchen – and are designed to optimize nourishment. As you work your way through the meal plans, here’s a few tips that can help you to get the most from the materials:
Organizing Meal Plans
Most subscribers to the Nourished Kitchen meal plans print them out weekly and store them in a 3-ring binder. They can work through the current meal plan and then store the recipes for future use as many will become family favorites. Similarly, many subscribers do not print the recipes and plans out, but, instead, save them to a dedicated folder on their computer’s desktop. The recipes become easily accessible. The meal plans, saved as a .PDF, can also be accessed through your smartphone or iPad for easy referral when shopping.
Working with the Meal Plan
While you’re free to use the meal plans in any way that suits you, they are designed to provide three wholesome dinners each week for your family. We recommend looking through the meal plan and reading the recipes thoroughly first. Once you’ve determined which meal you’d like to serve on which day of the week, simply right it down on that meal plan, then take a look a the recommended To Do List in the light green box on the front of the plan. This To Do List provides you with guidelines that will help to minimize your time in the kitchen.
Many of the recommendations on the To Do List are just that – recommendations. For example, I might suggest thawing your meat in the refrigerator three days in advance or making a vinaigrette a week in advance. You may choose to follow the recommended schedule to reduce time in the kitchen, or follow your own schedule as it suits you.
Cooking the Recipes
The recipes in the meal plan are designed to work with fresh fruits and vegetables and pasture-raised and grass-fed meats. For this reason, we recommend slow-cooking meats which makes them more tender. We also recommend soaking, sprouting or souring beans and legumes and grains (where they’re used) which improves their nutritive qualities. Note, however, that we always make substitutions for a grain-free alternative when grain is included on the meal plan.
Slowcooking takes time, but this is usually inactive time. So while a dish may take four hours in a slowcooker before it’s ready to be served, your time of active preparation in the kitchen is likely to be only five minutes or so. Be prepared to work ahead and use the recommended to do lists included with your plan.
Allergies and Sensitivities
The meal plan makes substitutions for gluten and grains, dairy foods and alcohol. We often include substitutions for other common allergens as well, such as nuts. Simply look for the asterisk next to a potentially allergenic ingredient and read the recommended substitution.