1. How to Get Started Cooking & Eating the Weston Price Way...

2. ...without breaking the bank or spending all your time in the kitchen

4. I am not a nutritionist, nor am I trained in healthcare. I just like to cook and eat good food, and it's my favorite topic of conversation.

6. 5 gallons raw milk a week

7. About 6 months of veggies & fruits from our garden

8. Home-baked breads and goodies

9. Locally raised meat in the freezer

10. Most paper & cleaning & personal care products

11. This budget does NOT include:

12. Cod liver oil & any other supplements

13. Eating out, but we only do that about once a month

14. When figuring your costs, don't forget what you spend on health insurance, doctor's visits, prescriptions, and alternative healthcare. Cheap food may not be as cheap as you think it is.

16. Time Savers:

17. - Get help from your family; teach your children how to cook

18. - Use a crockpot and rice cooker

19. - Make large batches for leftovers or the freezer

20. - Eat simply

21. - Plan menus for the week and get things started in the morning

22. - View food preparation as a hobby & an expression of love rather than a chore

23. - Don't try to be a perfectionist; make improvements where you can, when you can. It has taken me years to get to where we are now; Shoot for 80/20.

26. Bad vegetable oils: corn, soy, canola, sunflower, or other vegetable oils

27. Make your own salad dressing:

28. Assemble the salad. Toss with olive oil or alternative. Then toss with vinegar or lemon juice. Add fresh garlic or herbs if you have them. You're done!

29. If you eat mayonnaise, you should make your own from scratch

30. Has anyone found a brand that is made from good oil?

31. Cook with animal fats such as lard and tallow

32. This is one of the reasons I love to buy whole animals for our meat

33. Use coconut oil

34. We love popcorn popped in coconut oil

35. Great for stir fries and curries

36. Good for baking, too

38. Make your stock into yummy, inexpensive soups

39. Make nourishing sauces for meat, fish and veggies from your stock

40. Cook grains in stock to increase nutritive value & digestibility

41. Freeze extra for use later

46. Go to Local Resources on our website for names of farmers and ranchers

47. Get yourself a freezer

48. Once you have the meat, the time investment is less than going to the store. Just remember to take it out of the freezer early.

50. This is easy to do if you buy your meat in bulk. Be sure to tell the butcher you want everything.

51. Quality is important here. Good fat, bones, and organs come from animals raised on pasture outdoors in uncrowded conditions.

52. Liver is so important. Eat it regularly even if you can't afford the best quality. Toxins are stored in the fat, not the liver.

53. How to eat liver: Make it into a pate, try liverwurst, or slice, dredge in flour, then fry in lard or bacon fat for about 5 minutes a side. The liver should still be soft and pink in the middle. Serve with sauteed onions, apples, and bacon.

54. How to render fat: Heat the fat on low or in a crockpot. After it has all melted, strain off the liquid fat into glass mason jars. Fry up any leftover bits to make cracklings – really good with eggs and in Mexican food and fried rice. Store rendered fat in fridge or freezer. Try making French fries with it! More Meat Tips

56. During the summer, get outside daily in the sunshine without sunscreen. The amount of time depends on how dark your skin is. Darker skinned people need more time outside than fair people. Of course, avoid sunburn.

57. Take a cod liver oil supplement.

59. You can get them at the Old Feed Store in Laporte, across from the schools. The prices are similar to the group buying price.

61. Replace sugar with rapidura, honey, date sugar, maple syrup, palm sugar

62. Bake your own goodies

63. Eat fruit when you need a sweet

64. Have a square or two of high quality dark chocolate when you need a treat

67. Other raw milk products such as butter, cream, kefir, or yogurt are not currently allowed, but you can learn how to make these foods. Home Cheese Making by Rikki Carroll of New England Cheesemaking is a great resource.

68. Some raw milk cheeses can be found at Vitamin Cottage, Whole Foods, and similar stores as well as through Windsor Dairy and other local producers.

69. If you can't afford raw milk, try to get most of your milk through yogurt or kefir or cheese because they include bacteria that make them more digestible and nourishing.

73. Grains must be soaked before they are cooked for digestibility

74. Start with pancakes (p. 478 NT)

76. Or try making yeasted bread using the recipes from Healthy Bread in Five Minutes a Day

77. Make desserts from Nourishing Traditions

78. Note: Only organic corn is non-GMO in America

80. Buy organic produce at the grocery store

81. Buy organic canned and frozen products

82. Some of the least expensive veggies are the most nourishing: cabbage, potatoes, carrots, chard, onions, kale, broccoli, garlic

83. Always serve veggies with cream or butter or similar fat for best assimilation of vitamins and minerals

85. - Bubbies sauerkraut is available in stores

86. - Cresset Farms offers a number of wonderful fermented veggies

87. - Use the recipes in NT to make your own

88. - Team up with a friend who has a crock to make a large batch together

89. - Use Pickl-it to make your own: http://www.pickl-it.com/

91. - My husband has been making ginger beer for us regularly. It helps our digestion and tastes wonderful! We will try to have a class or put a video on our website.

92. - Watch my mailings for classes on how to make these drinks

93. - Try making fruit or beet kvass

94. - Bring your extra scobies to our meetings

96. Sprouting is another good way to prepare seeds

97. Always start with raw nuts and seeds

98. Of course, dry beans have to be soaked before cooking

100. Wash and soak 5 c. pinto beans in warm filtered water with 4 T whey for 12 – 24 hours. Drain and rinse. Place in crock pot, cover with water, and bring to a boil. Simmer until beans are soft, 4 hours or so. Saute chopped onion and garlic with seasonings of your choice in ¾ c or so of lard, tallow, or other animal fat. Drain off most of the liquid in the bean pot, add fat with veggies, then blend with a handheld blender. Yum!

101. If money is tight, incorporate beans with rice, tortillas, or other whole grains into your diet. Add a small amount of meat and/or cheese to increase the flavor and nutritional value. Remember those pork cracklings? They taste great with beans.

102. Lentils only need to soak 7 hours

103. Start in the morning, cook in the evening.: Roman Lentil Soup p. 215 NT, Dal p. 508 NT, and Egyptian Kusherie (recipe to be on website)

106. Most soy in America is GMO

107. Rather than spending time reading labels, start making more of your foods from scratch without soy. You can do it! One recipe at a time.

109. Check out the Local Resources section of our website, wapffc.org.

110. Join Weston A. Price Foundation for $40 a year and receive Wise Traditions four times a year to keep informed on the latest research and food prep ideas.

111. Take an online cooking class – see Local Resources for links

112. Buy a copy of Healthy 4 Life for $10. This is the WAPF reaction to the new USDA Food Guidelines, and it's a concise introduction to WAPF principles along with some easy recipes.

113. If you have a copy of Nourishing Traditions , use it!

115. Try not to make this new way of eating a project

116. - Delight in the new things you are learning and the new tastes you are trying

117. - Unless you or a loved one is ill, work your way into this new way of eating one step at a time

118. - Food prep and consumption is a wonderful hobby – you can do it all your life

119. - Eating should be pleasurable; make time to savor and enjoy it

120. - Be patient with your loved ones who are reluctant to try new things or give up old favorites. Just do it for yourself to start. Few people object to butter, home baked goods, and cream. Start where you can and add in new foods when you can.

121. Fear is not the best motivator; Do this for the love of good food!