4 simple farm meals to make you budget happy

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November 8, 2019

If you’re reading this email, then you likely know the importance of food and its effects on your health. However, eating well by sourcing food from small farms can be expensive and consume a good portion of your budget.

Many customers have reported to me the desire to buy more small farm food but are held back by the prices. I’m hoping I can help this week.

It is possible. It is possible to eat delicious nutrient dense food and stay in budget. Even if you don’t incorporate these foods every day in every meal, you could start with stocking one real ingredient or one real meal per week.

Here are 4 simple farm meals to make your budget happy. I provided the cost breakdown to help you plan.

It would cost $22.03 per person to have this complete real food breakfast, lunch, and dinner. And, if you’re feeling special, splurge on an extra special dessert for an additional $2.66 per person.

Apple Cinnamon Baked Oatmeal ($1.98 per serving, not including toppings)

An easy nourishing breakfast. Our oats are pre-soaked - no need to soak the oats overnight. However, if you are using regular (non-soaked) oats, we recommend soaking the oats in the milk in the fridge for about 12 hours. This dish can be prepped the night before or made the morning of. Once baked, it can be stored in the fridge. Cut off a piece, reheat, and top with yogurt, milk, or maple syrup.

Sweet Bologna Sandwich ($8.76 per serving)

A great sandwich is something to cherish, and good unprocessed lunch meat is hard to find. This is a pleaser for all ages. A little sweet, a little spicy, a little smooth, and a little crunchy. Great for packed lunches.

“Melt-on-your-tongue” Chicken with Roasted Sweet Potatoes & Lard and Green Beans ($10.25 per serving)

This is a classic dinner with tried and true basically fail-proof recipes. It makes a complete wholesome dinner. Prep the chicken for 10 minutes and stick it in the oven in the morning. Then, spend 10 minutes prepping the veggies about an hour before dinner. Easy, fast, delicious.

Einkorn Chocolate Chip Cookies ($2.66 per serving)

A classic cookie made with heritage Einkorn flour. A special treat for you to share.

How do you budget for small farm food? Do you have any great budget friendly farm food meals? I’d love to hear from you!

Opinion

Cooking

Your gut. Is the perfect synergistic probiotic a pill or fermented food?

*Warning: I'm not a doctor and I don't have any degrees in nutrition. This is my opinion on the topic. Last weekend, Aaron and I went to the Documenting Hope's conference in Orlando. It was for both parents and doctors who are helping kids heal from chronic illnesses... in a holistic way. It's such an important cause that aligns perfectly with our tagline "Inspiring Health Generations". We had a table and loved feeding everyone yummy and pure snacks. I also had the pleasure of attending some of the talks. One of my favorite talks was from Star Edwards MS, RDN/LD titled "Where's Bifido? Missing Bifidobacterium, Impact on Child Health, and Restoration Strategies⁠". It was all about gut health and balance and its affects on the immune system, the brain, and overall wellbeing. One thing that really stuck with me were the warnings about probiotic pills. First off, probiotic pills are super potent. They can completely throw off the balance in your gut. Star advised people to get tested for what's actually in their gut first. This is so you can know which strains are too low or high. Then, you can determine the right probiotic pill to correct any issues. And then, you want to get tested again 6-8 weeks later to make sure those little pills had the desired effect. Second, probiotic pills need to be formulated properly. If they're not, then "probiotic" strains can compete with each other and cancel each other out. Then, they're not doing you any good at all. Wow! This got me thinking about balance in nature and in living things and therefore our gut and our food. It made me wonder -- Would fermented food naturally be in balance? Would eating fermented foods be better than taking probiotic pills? After all, they're living things and we're living things. So of course I did some research. And I mean there are A LOT of studies on probiotics and gut health. But, it seems that science is conflicted when it comes to probiotics. Here are a few reasons why: It's the same story as any FDA-approved product. The companies do the studies (and lots of them) that prove their product is superior. They set the parameters and goals to achieve the desired result. It's hard to determine which studies are unbiased.The limits for whether something is considered "probiotic" or not is set by the FDA. And the bar is set for probiotic pills that seek approval. The limits are so high that, by those standards, fermented foods don't meet the regulatory criteria to be considered "probiotic".Gut health is a holistic approach to health, which is hard to prove with modern science. Every body is different and will react differently. Every person has a different diet, sleep habits, exercise routine, etc. There are too many variables to conclude definitive health outcomes based on probiotics in the gut alone. Although science in conflicted on which kinds of probiotics are best and the precise benefits of each, there are a couple things there is scientific consensus on: Eating probiotics (whether in pill or food form) alters the microbiology of your gut.The balance of gut microbiology directly relates to your health and wellbeing. So... back to the main topic. Are fermented foods more synergistic than probiotic pills? Since science is kinda out on this one, I think we need to rely on our gut instinct (pun intended) to make the best choice for ourselves. So I'll tell you my perspective. I personally believe in a more ancestral way of eating. How about you? 200 years ago everyone ate pure food (without weird chemicals or additives). Everyone cooked. The soil was packed with nutrients and regenerated by nature. And... people fermented food. If not eaten immediately, many foods will ferment naturally. It's why we have cheese, kefir, yogurt, salami, sourdough bread, kombucha, etc. Humans found that they could still eat it... and it tasted pretty yummy too. And maybe most importantly it helped preserve food over winters and for travel. But... fermented foods were only considered edible if they tasted good. If the microbiology in a fermented food is out of whack, it just doesn't taste good. That's when bad molds and other weird stuff grows. That's when our body's response is to spit it out! In other words, fermented foods need to be in balance microscopically. And they need to align with our taste buds. So, in the most natural and ancestral way, I believe that fermented foods that you think are yummy must be the most synergistic way to boost and balance your gut microbiology. How is your gut health? Do you do anything in particular to help keep your gut in balance? Have you noticed any changes after working on your gut? I'd love to hear from you. Comment below ⬇️

Tips on how to thaw, prep, and cook your pastured Thanksgiving turkey.

So, you have a beautiful pasture-raised soy and corn free turkey in your freezer. Now what? Here are some tips to help you answer important pre-Thanksgiving questions: When do I need to thaw my turkey? To brine or not to brine? What will I season the turkey with? Should I stuff the turkey? Will I do a regular roast or slow roast? When does it need to go in the oven?

Shopping for butter? Wondering what makes "the best" natural butter?

It's that time of year when you want to stock up on butter. The large amounts of cookies and pies that fill my house with delicious flavors is impending and inevitable. When it comes to butter and baking, quality matters. A lot. It affects the color, the texture, and the flavor of your baked goods. And, if you're a natural food shopper, there are some extra things to look for in your butter. I want to make sure I'm making food with the best nutrition and least toxins possible.

4 simple farm meals to make you budget happy

Apple Cinnamon Baked Oatmeal ($1.98 per serving, not including toppings)

Sweet Bologna Sandwich ($8.76 per serving)

“Melt-on-your-tongue” Chicken with Roasted Sweet Potatoes & Lard and Green Beans ($10.25 per serving)

Einkorn Chocolate Chip Cookies ($2.66 per serving)

More from the blog

Your gut. Is the perfect synergistic probiotic a pill or fermented food?

Tips on how to thaw, prep, and cook your pastured Thanksgiving turkey.

Shopping for butter? Wondering what makes "the best" natural butter?

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Miller's Bio Farm, 523 Valley Road, Quarryville, PA 17566