Health Home and Happiness Grain- Free Bulk Cooking Sample Day Grocery List 1 gallon milk 1 pint half and half or heavy whipping cream (optional) 1 small plain yogurt (to start yogurt) 3 pounds ground beef 3 pounds ground pork 1-1/2 lbs bacon 4 lbs beef chuck roast 2 whole chickens 18 eggs 4 spaghetti squash 6 onions 1-1/2 pound white mushrooms 6 lbs cauliflower 2 lbs greens (or whatever will fit in your largest pot 6 lemons 3 cups blueberries Vanilla 1 teaspoon chili flakes Dried thyme Sea salt Cayenne pepper Cumin Smoked paprika Black pepper 2 tbs Curry powder OR turmeric (curry beef) Apple cider vinegar Honey, 1 cup Gelatin, 2/3 cup Coconut oil 4 tablespoons fresh oregano 1 bunch fresh cilantro 4 heads garlic 1 ginger root 12 oz tomato paste 3 cans coconut milk 1-1/2 cups coconut flour 4 pounds tomatoes 4 jalapenos or anaheim chilis (cultured salsa, jalapenos are hotter) 6 ripe bananas Page 1
1. Heat milk for yogurt in one pot 2. Bake two chickens in another stock pot 3. Mix enchilada sauce in large sauce pan 4. Shred cauliflower for cauliflower rice and set aside 5. Shred mushrooms and onions for meatloaf in food processor 6. Shred onions and other veggies in food processor for curry, cultured salsa. 7. Move yogurt to jars to culture, use rinse yogurt pot and use for creamed spinach 8. Assemble cultured salsa 9. Clear all veggies out of work area, we re going to use raw meat now and we don t want to contaminate it. 10. Cut stew meat into cubes for Beef Curry 11. Assemble meatloaves 12. Make curry coconut sauce as you continue to brown batches of stew meat 13. Move cooked chicken to cutting board to cool, cube breast meat and add to enchilada sauce 14. Pull the rest of the meat off the chicken, transfer to a zip-top bag to use in chicken salad and other recipes (not included in this guide) 15. Move chicken bones/skin to large crockpot to make stock Page 2 16. Cook cauli rice in the stock pot that the chicken was roasted in since it uses chicken drippings, no need to wash. 17. Muffins in stand mixer (if time)
24-hour SCD Yogurt Ingredients: Milk or cream (goat or cow, raw or pasteurized. Preferably raw and from cows or goats eating fresh pasture) Yogurt starter (The Specific Carbohydrate Diet requires a yogurt starter with only acidophilus. On the GAPS diet plain high quality yogurt from the health food store can be used as the starter. See Grocery List for recommendations.) Roast Chicken x 2 {for chicken enchilada bowls, chicken salad or easy protein to add to green salads} 2 whole chickens Remove giblet package from chickens. Place in large stock pot or roasting pan and sprinkle with sea salt. Roast at 375* for 60-90 minutes or until internal temperature reaches 165*. Cauliflower Rice Directions: In a stock pot, heat milk gently on medium heat, stirring approximately every 10 minutes, until milk is close to a boil. Cover, remove from burner, and allow to cool until the yogurt is comfortable to the touch, 90-110 degrees Fahrenheit. Make sure the yogurt is not too hot at this stage, or you will kill the good bacteria that are going to make your milk into yogurt. Pour nearly warm milk into clean quart jars. Using one tablespoon of commercial yogurt per quart, (or follow the directions that came with your powdered starter) mix yogurt or starter into the jars of warm milk. 6 pounds cauliflower 1/2 cup drippings from cooked chickens 1/4 cup butter, ghee, or coconut oil In a food processor, shred cauliflower with a grating blade. Melt fat in a large stock pot, add cauliflower and sprinkle with salt and drippings from chicken (or chicken stock). Cover and cook over medium heat, stirring occasionally with a large spoon, until hot and beginning to cook. Transfer to gallon zip-top bags and freeze flat, turning and shaking a couple times during freezing to keep the rice from clumping. To serve, heat in microwave or stir-fry with a tablespoon of coconut oil until hot. Cover and shake to distribute culture. Keep warm in a yogurt maker, Excalibur dehydrator or cooler at 100 degrees for a full 24 hours. Yogurt is now done and should be kept in the refrigerator. Page 3
Coconut-Creamed Greens 2 pounds greens 1 cup full fat coconut milk In a large stock pot, place as many greens as you can fit. Sprinkle with sea salt and add 1 cup full fat coconut milk. Cover with a lid and cook over medium heat until wilted and bright green. Use tongs to move greens to 4 quart-sized ziptop bags after cooling. Directions: Using your fingers, remove all the meat from the chicken. Reserve drippings, skin, and bones. Using a large stock pot, place bones, drippings, and skin in. Break large bones to allow the nutritious marrow to get into the stock. Fill pot ¾ full with filtered water and add the apple cider vinegar. Cook on medium-high until bubbling, then reduce heat to low and allow to simmer, covered, at least 8 hours. When done, allow to cool then pour stock through a strainer and transfer to mason jars to store in the fridge. Discard the remaining bones/skin in the pot. Cultured Salsa 4 pounds tomatoes 2 large yellow onions 2 jalapenos or Anaheim chilis 3 tablespoons sea salt 6 cloves garlic 1 bunch fresh cilantro (or parsley) Chop all ingredients. Mix, or layer in jars. Place air-tight lid on. Culture on countertop for 2-3 days (3 days for a warmer kitchen, 2 for a cooler one) and then transfer to the fridge. Chicken Stock Ingredients: Cooked chicken 2 tablespoons apple cider vinegar To make easy broth cubes (homemade bouillon): 1. Start with your chicken stock a gallon or more. 2. Reduce the gallon down to 2-3 cups by simmering with the lid off for 1-2 hours, or in a crock pot on high with the lid ajar to allow steam to escape for 5-6 hours. 3. Scoop out marrow from bones (break open chicken bones if using chicken) and add into reduced stock. 4. Add 1 tablespoon sea salt 5. Add 2/3 cup grassfed gelatin. This can be done when the stock is cool or warm. 6. Use an immersion blender to puree the marrow and thoroughly mix the gelatin. 7. Simmer again over medium-low heat until gelatin is melted in. Page 4
8. Remove from heat and chill 2+ hours. To save dishes, you can chill the mixture right in the stock pot. 9. Cut into 1 cubes. 10. Transfer cubes to freezer bags, laying flat to freeze. They can be touching in places, but they re easier to get out individually if they are not completely touching. Once frozen, the bags can be stored upright or wherever they fit. 3 meals: Slow Cooker Curried Beef 4 tablespoons coconut oil 4 pounds beef chuck roast, cut into 2-inch pieces + more to taste 8 cloves fresh garlic, minced or 2 teaspoons granulated garlic 2 knobs (about 4 tbs) grated fresh ginger Two 12-ounce cans coconut milk 4 tablespoons honey 2 teaspoons cayenne 2 tablespoons curry powder (optional: If you really don t like curry, consider using 1/2 teaspoon turmeric for the health benefits in its place) 1 teaspoon freshly ground black pepper 2 pints cherry tomatoes (bought that week that you are planning to serve) Sprinkle beef cubes with sea salt and brown in large cast iron skillet, in batches, using the coconut oil to grease skillet. Combine the garlic, ginger, coconut milk, honey, cayenne, curry, and black pepper. After browning the beef, set aside and allow to cool. Reheat: Slow cooker for 4 hours on high, 8-10 on low. Add cherry tomatoes during the last 30 minutes of cooking. Serve over cauli rice. 4x Meatloaf wrapped in bacon 3 pound ground beef 3 pound ground pork 4 tsp sea salt 3 tsp ground black pepper 3 egg 3 medium onion, finely chopped 1 pound (16 oz) cups white button mushrooms, shredded in food processor 1 tsp chili pepper flakes 1 teaspoon dried thyme. 1 tbs fresh oregano, minced 3 cloves garlic, minced 1-1/2 pounds bacon 1 tbsp tallow, lard, or coconut oil Meatloaf preparation Directions In a medium sized skillet placed over a medium heat, melt the cooking fat, add the mushrooms and sauté for 2 to 3 minutes, or until soft. Page 5
In a large bowl, combine the meat, salt, pepper, egg, onion, mushrooms, chili pepper, thyme, oregano and garlic. Mix well, making sure to break-up the meat. Add the cooked mushrooms as well, and mix with your hands or a fork until evenly distributed to ensure the loaf stays together. Line a rimmed baking pan or casserole dish with parchment paper if desired. Form meat mixture into a loaf with your hands on the baking dish. Get out the bacon and, starting at one end of the meat loaf, tuck one end of the bacon under the meat, and pull up and wrap it around the loaf and tuck into the other side. Repeat with remaining bacon, overlapping each slice about 1/4 of the way over the previous slice. To Bake: 375* for 40 minutes, or until bacon is nicely browned and center of the meat loaf reaches 160 degrees F. Slice between bacon slices to serve. 2 meals: Spaghetti Squash Enchilada Bowls These spaghetti squash enchilada bowls are simple to put together - the squash halves roast as you are whipping up the enchilada sauce and cooking the chicken. They are delicious toowith the slightly sweet taste and delicate texture of the spaghetti squash complementing the spicy-smokey enchilada sauce and hearty chicken. Any Mexican-style topping works well with this dish, you can see cheese, sliced black olives, and sliced green onions here. Guacamole, sour cream, or fermented salsa would be great toppings as well. Ingredients: Page 6 4 medium spaghetti squash (will be cooked the day of eating) 1 tablespoon coconut oil Breast meat from the two cooked chickens, cubed 12 oz tomato paste 1 teaspoon cayenne 1 teaspoon cumin 2 teaspoon smoked paprika 2 teaspoon dried oregano 1 onion, diced 1 cup chicken drippings + 1-2 cups filtered water Make the enchilada sauce by mixing the tomato paste, spices, and onion in a small bowl with a fork. Gradually add chicken stock to thin the mixture and cook over medium-low heat for 20 minutes, stirring occasionally to prevent burning. Add the chicken breast meat before storing in zip-top bags. To cook squash: Preheat oven to 350*. Cut spaghetti squash in half. Scoop out pulp and seeds, leaving the 1-2 inches of rind in the squash. Place cut-side down on a roasting pan or two. Fill pans with 1 inch of filtered water and place in the oven for 45 minutes. Once the squash is done, remove from heat and allow it to cool for 5 minutes. Use a fork to separate all the spaghetti strings of each squash half, leaving the squash in the bowl for serving. Top with the chicken enchilada mixture and toppings of choice. Enjoy hot!
3 Dozen Vanilla-Lemon Blueberry Muffins 6 tablespoons coconut oil+ another tablespoon to grease the pan Bake for 35 minutes or until a knife inserted in the middle of the largest muffin comes out clean. Repeat for remaining batches of muffins. 6 ripe bananas 1/2 cup honey 9 eggs 3/4 cup yogurt or full fat coconut milk 1-1/2 cup coconut flour 6 lemons, juiced (or 1/3 cup) 2 teaspoon vanilla 1 teaspoon baking soda 3 cup fresh or frozen blueberries Preheat oven to 375* F. Line muffin pan with parchment muffin liners. Dot muffin liners with the one tablespoon of coconut oil, and allow coconut oil to melt in the oven. In a stand mixer, bowl, or food processor mash or puree the bananas and combine them with the eggs, remaining coconut oil, yogurt or coconut milk, coconut flour, lemon juice, vanilla, and sea salt. After the mixture is smooth, add in the baking soda and mix again. At the very end, mix in blueberries by hand. Fill prepared muffin tin with batter, filling 3/4 full. Page 7
You ll Love this Grain-Free Freezer Cooking Guide by Health Home and Happiness! For a more detailed cooking day including tips on saving dishes, reheating instruction cards, and baked goods recipes click here! Page 8