The Nourished Kitchen: Farm-to-Table Recipes for the Traditional Foods Lifestyle Featuring Bone Broths, Fermented Vegetables, Grass-Fed Meats, Wholesome Fats, Raw Dairy, and Kombuchas

The Nourished Kitchen: Farm-to-Table Recipes for the Traditional Foods Lifestyle Featuring Bone Broths, Fermented Vegetables, Grass-Fed Meats, Wholesome Fats, Raw Dairy, and Kombuchas

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by Jennifer McGruther

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A cookbook from the author of the popular website Nourished Kitchen, featuring 175 recipes based on the "traditional foods" philosophy of eating, which emphasizes whole grains, dairy, red meat, organ meats, and fermented foods.  

     The traditional foods movement is a fad-free approach to cooking and eating that emphasizes

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A cookbook from the author of the popular website Nourished Kitchen, featuring 175 recipes based on the "traditional foods" philosophy of eating, which emphasizes whole grains, dairy, red meat, organ meats, and fermented foods.  

     The traditional foods movement is a fad-free approach to cooking and eating that emphasizes nutrient-dense, real food, and values quality, environment, and community over the convenience of processed, additive-laden products that are the norm on grocery store shelves. 
     Based on the research of Weston A. Price, who studied the diets of indigenous peoples to understand the relationship between nutrition and health, a traditional foods diet avoids processed ingredients, but allows meat, animal fat, and grains. It embraces cultured dairy, such as kefir and yogurt, that contain beneficial bacteria; fermented foods, such as sauerkraut  and kombucha, that are rich in probiotics; and organ meats that are packed with vitamins and minerals. It also celebrates locally grown foods. By choosing ingredients from nearby sources, you create a stronger connection to your food, and have a better understanding what you’re eating and how it was produced. 
     In The Nourished Kitchen, Jennifer McGruther guides you through her traditional foods kitchen and offers more than 160 recipes inspired by  the seasons, land, and waters around her. In the morning, fuel up with Eggs Poached in Fiery Tomato Sauce. On a hot summer day, Cucumber Salad with Dill and Kefir is a cooling side dish, and on a chilly fall evening, Barley in Broth with Bacon and Kale offers comfort and warmth. Old-Fashioned Meat Loaf with Gravy makes a hearty family meal, while Chicken in Riesling with Peas can be the centerpiece of an elegant supper. Satisfy your sweet tooth with Maple-Roasted Pears, and quench your thirst with naturally fermented Vanilla Mint Soda. With the benefit of Jennifer’s experience, you can craft a loaf of Whole Wheat and Spelt Sourdough Bread and stock your kitchen with Spiced Sour Pickles with Garlic.
     The Nourished Kitchen not only teaches how to prepare wholesome, nourishing foods,  but also encourages a mindful approach cooking and a celebration of old-world culinary traditions that have sustained healthy people for millennia. Whether you’re already a practitioner of the traditional foods lifestyle or simply trying to incorporate more natural, highly nutritious foods into your routine, you will find plenty to savor in The Nourished Kitchen.

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Editorial Reviews

Publishers Weekly
In her first cookbook, blogger McGruther ( tackles the challenge of creating dishes based on the “Traditional Foods philosophy of eating,” which incorporates the concepts of employing “whole grains, dairy, red meat, organ meats, and fermented food” in an effort to help create a model where eaters use sustainable agriculture and fresh food. McGruther uses a back to basics approach so the ingredients are fresh and take center stage on their own accord without the need for too much doctoring. Simple in design, the food takes on a powerful punch. For example, the pan-seared “Halibut with Cherry Tomatoes and Tarragon” makes use of few items that, prepared just right, blend to create a mouthwatering dish. Similarly, the “root cellar soup” employs seemingly boring root vegetables to create a hot soup full of flavor. Along the way, McGruther instructs how to create items at home that one usually thinks to buy in the store: see how to cure your own “bacon with fenugreek, mustard seed, and maple sugar” or how to make your own “sweet cultured butter and true buttermilk.” With helpful sections on raw materials, such as grains and their uses, and pertinent information for their storage, gluten content, and flavor, and a similar chart on beans and lentils, this book proves that one does not have to go far to find a delicious meal. (Mar.)
From the Publisher
“I love this book. It’s gorgeous, informed, and filled with wisdom based on old ways and common sense—the wisdom that we crave. At the same time, it is filled with flavor and style. Jennifer’s food is food that I already love, plus there’s new food I am ready to try.”
—Deborah Madison, author of Vegetable Literacy
“Jennifer McGruther brings a wealth of farmhouse wisdom to life in The Nourished Kitchen. Her northern European culinary perspective is a perfect match for her home in the mountains of Colorado, a beacon for how to eat seasonally and locally in a place where the snow flies six months of the year.”
—Hank Shaw, author of Duck, Duck, Goose and creator of the award-winning blog Hunter Angler Gardener Cook
“Jennifer McGruther’s road map to culinary integrity delivers us from wandering through the bewilderment of industrial, nutrient-deficient, supermarket detours. The Nourished Kitchen is as essential in the modern kitchen as a slow cooker and electric mixer.”
—Joel Salatin, farmer, lecturer, and author of Folks, This Ain’t Normal
“What an inspirational book! Jennifer McGruther takes us from the local community and the garden to the kitchen and the table with a collection of delicious, nutritious, traditionally prepared recipes. The Nourished Kitchen deserves a place of honor on your kitchen counter.”
—Sally Fallon Morell, president, the Weston A. Price Foundation
“Jennifer McGruther is great at showing how healthy, nourishing food can be mouthwatering  and delicious. This book is full of practical wisdom and inspired recipes (including lots of fermented foods and beverages). Jennifer makes you want to get into the kitchen.”
—Sandor Ellix Katz, author of The Art of Fermentation and Wild Fermentation

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Read an Excerpt

"Everyone had a garden back then; you just couldn’t get by without it. We fried our dinner in lard, and sauerkraut got us through the winter,” Trudy explained, answering a question about how the old-timers survived in the rough-and-tumble Colorado mining community of Crested Butte long before the roads were paved and imported, packaged foods traveled up the winding mountain passes in eighteen-wheel trucks to line the shelves of our grocery store.

Trudy, you see, is an old-timer. She grew up when convenience foods and long-traveled fruit and vegetables simply couldn’t be found. That time lingered in the isolated town of Crested Butte, where I make my home, longer than it did in most American communities. Here, seasonal vegetables straight from the garden filled the dinner table, along with whole milk and butter from the local creamery, and locally produced meat and lard. In the fall, plenty of sauerkraut was put up to last until late spring lest bellies go hungry.
These foods—meat loaf and liver, whole raw milk and just-gathered eggs, sourdough bread and soaked oatmeal porridge—nourished generation after generation of healthy people the world over until the global food supply began to change slowly but dramatically at the dawn of the Industrial Revolution of the nineteenth century and again after the Green Revolution of the mid-twentieth century. 
A Traditional Foods Movement
Traditional foods are the foods of our great-great grandmothers—the foods of gardens and of farms. They represent a system of balance, emphasizing the value of meat and milk, grain and bean, vegetables and fruits. 

There is a movement afoot to restore this way of eating. The movement honors the connection between the foods that we eat, how we prepare these foods, and where they come from. In this way, the traditional foods movement celebrates the connection between the farm that produces the food, the cook who prepares it, and the individuals who eat it. Traditional foods is a system of connection, emphasizing support for time-honored ways in farming, cooking, and eating, and finding a place for fat and lean, animal and vegetable, raw and cooked. 


Barley in Broth with Bacon and Kale
Cooked barley and ribbons of kale swirl together in this thick broth-based soup. Barley brings its earthy flavor and pleasant, chewy texture to a broth punctuated by bacon, carrots, celery, and garlic. Serves 4 to 6
1 cup hulled barley 
1 tablespoon apple cider vinegar
1 tablespoon extra-virgin olive oil
2 ounces bacon, finely chopped
1 yellow onion, finely chopped
3 carrots, peeled and finely chopped
3 ribs celery, finely chopped
2 cloves garlic, finely chopped
1/2 cup dry white wine
6 cups Chicken Bone Broth 
1 small bunch Lacinato kale (about 8 ounces) 
Finely ground unrefined  sea salt and freshly ground black pepper
Toss the barley into a mixing bowl and cover with warm water by 2 inches. Stir in the vinegar, cover the bowl, and allow the grains to soak at room temperature for at least 8 and up to  12 hours. 

Drain the barley and rinse it well.
Heat the olive oil in a saucepan over medium heat and toss in the bacon. Allow the bacon to cook until crispy, about 6 minutes. Stir in the onion, carrots, celery, and garlic. Sauté until the vegetables are fragrant and crisp-tender, about 2 minutes. Stir  in the soaked barley and the wine and stir continuously until the wine has evaporated, about 8 minutes. Decrease the heat to medium-low, then stir in the chicken broth, cover, and simmer until the barley is cooked through, about 40 minutes. 

While the barley cooks, prepare the kale by trimming away any tough stems or veins. Stack the leaves one on top of another and roll them into a cigar. Slice the leaves crosswise into ribbons about 1/8 inch thick. 

Once the barley is tender, turn off the heat. Stir in the kale and cover the pot. Allow the kale to wilt in the residual heat of the broth for 3 to 5 minutes. Season with salt and pepper and serve.

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