Quick Meal Guide


Cooking Methods By Season

Steaming - Spring

Fill pan with enough water to cover the bottom by about an inch.
Bring to a boil, add vegetables and cover lightly.
Cook only until bright and crisp, do not overcook. 
Cool in an ice water bath immediately if you have gone too far or if you will be reheating the veggies later.
Add flavor by adding ginger, lemon, herbs etc. to the pot while steaming or by using broth in place of water.
You can drink the ‘pot licker’, add it to stocks or dilute it and feed it to your plants.

Try some of the combinations below...

  • Peas with mint and lemon
  • Sweet potatoes (diced or sliced) with ginger
  • Green beans with orange peel
  • Beets (grated or diced and steamed) with lemon and ginger
  • Cauliflower with garlic cloves and turmeric root
  • Green ribbons with garlic, lemon and olive oil


Steam/Sweat Saute - Fall/Winter

Aromatics = onion, garlic, ginger, leeks, shallots
Heat pan with broth or fat, add aromatics and hardier vegetables first. 
Do not overcook.
Add liquid as needed.
Add flavor with dry spices and herbs.

green tender veg = 3 min.
dense starchy veg = 4-8 min.

Fat/Broth + aromatics + green ribbons
Fat/Broth + aromatics + starchy vegetables + salt

Try some of the combinations below...

  • Brussels sprouts (quartered or shredded) with onion, honey and mustard
  • Winter squash (cubes or slices) with sage and lemon
  • Swiss Chard ribbons with mushrooms and garlic, liquid aminos/soy sauce
  • Beets (grated or diced and steamed) with orange and mustard
  • Cabbage ribbons with sesame seeds and toasted sesame oil


Roast - Fall/Winter

Cube root vegetables, onions and garlic and toss with spices and a little oil. Roast on baking sheet at 400 until slightly browned and softened, stirring halfway through cooking. 30-40 minutes depending how big you cut the cubes.

Beets, carrots, potatoes, sweet potatoes, turnips, etc.

Sprinkle with a little citrus and salt after removing from the oven.




Try Constructing Meals Based On The Following Portions

3-4 oz. serving animal/plant protein

½ cup serving unprocessed whole grains (optional)

2-4 half cup servings of vegetables (4-8 1/2 cup servings if cooked)

whole food fat at every meal (nuts, seeds, avocado, coconut, olives etc.)

30-60% calories from fat


Batch cook your way to culinary nutrition!

Prep things ahead of time to make meals and snack as easy as opening up a package. 


Soup + Vegetable + Animal Protein

Pre-cooked soup (pureed or clear broth based)
Steam saute vegetable (broccoli, green ribbons, asparagus, beets, peas, carrots etc.)
Pre-cooked animal protein (optional)

Beans + Greens + Optional Animal Protein

Saute aromatics, add broth and greens, add rinsed canned beans, sprinkle with liquid aminos/lemon juice/balsamic
Pre-cooked animal protein, optional (chicken sausage, beef/bison roast, chicken thighs) 


Saute aromatics and stir-fry blend (fresh or frozen), add cooked rice, serve with avocado
Stir-fry blend; green beans, onion, carrots, peppers, broccoli, peas, mushrooms etc.


Simple Soup Base

Diced carrots, onions, celery
Ground meat (chicken, beef, bison, lamb etc.)
Cooked/Canned Beans
Frozen vegetables (peas, corn, green beans etc.)
Tomato paste/Coconut manna

Saute raw vegetables with fat and spices until slightly soft. Add broth and bring to a boil. Add beans, tomato paste/coconut manna, and any frozen vegetables or mushrooms. Simmer 15-30 minutes. Serve with cooked grains, shredded cheese, avocado etc. Puree half and add it back in if desired for a creamy soup.


Pre-Cooking Meats
Be sure to bring the meat to the proper temperature using a meat thermometer. Chill and refrigerate. Reheat before serving if possible.

165 = Chicken - roast whole bird, use carcass for stock
160 = Ground meat - balls, loaf, loose
115-140 = Fish
140 = Chuck Roast - crock pot on low for 5-8 hours, reserve liquid for cooking
145 = Steak/Pork