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Real Food Recipes
A collection of recipes both ancient and contemporary, to help incorporate real and whole foods into a modern life.
Muddy River Coleslaw
The BEST tasting coleslaw in the world!
Ok, so it looks really questionable.
But it tastes so good that you'll tell people WHY it looks so odd.
Balsamic Vinegar makes this richly tart, and it makes all the difference in flavor. Marination of the cabbage pulls the flavor all the way through the cabbage. You won't have cabbage with dressing on it - you will have sweet and tart cabbage that tastes like coleslaw instead of like cabbage with Miracle Whip on it.
Muddy River Coleslaw
- Chopped Cabbage
- 1/2 cup Balsamic Vinegar
- 1/4 to 2/3 cup sugar (you have to TASTE it so you get it right)
- Mayo (you'll know when it is the right amount)
Put the vinegar in a bowl that is large enough to hold the cabbage and stir it.
Add the sugar - add some, stir it until dissolved. Taste. Add more if you need it, repeat.
Dump the cabbage in, and stir to coat it.
Let the cabbage marinate for 3-6 hours, stirring occasionally to re-coat the cabbage. Doesn't matter if it is in the fridge or not, unless it goes overnight - but be careful if you leave it on the counter, and cover it, so fruit flies do not invade.
If you want to make sure it has marinated long enough, taste it, to make sure the flavor is all the way through.
Add mayo, a spoonful at a time, and stir it in. You'll know when it is creamy enough.
Looks terrible, right?
Tastes wonderful though.
If your guests REALLY can't bear the dark color, you can sub Cider Vinegar, or even Distilled Vinegar if you must. But it won't taste as good!
NOTE: Balsamic Vinegar can give you a reaction. Kinda itchy, maybe swelly. But it usually does that on the FIRST exposure. The second exposure will be better, or worse, it can go either way. The third exposure tells you whether you should continue to have anything with Balsamic Vinegar (or at least with a LOT of it). If the third exposure is worse, don't use it again. If the third is better, then you are likely to stop reacting to it within 1-2 more exposures. Your body just learns how to handle it.
Salisbury Steak WITHOUT Mushroom Soup
Oh, don't get me wrong! We have mushroom GRAVY. But we do not use mushroom soup with Salisbury Steak. That would be a desecration.
This meal seems like it is involved, but once you get it down, it is pretty easy to do. I don't rush, it takes me about an hour.
I start my rice or potatoes before I start the meat, but I start noodles later in the process.
Step 1 - The Meat
- 2 lbs of good ground beef (whatever you think that is!)
- 2 eggs
- 1/2 cup of cracker crumbs, bread crumbs, or quick oatmeal
- 2 tsp dried parsley
- 1/2 tsp salt
- a few shakes pepper if you want
- 1/4 tsp of Redmond Seasoning Salt (if desired -or other seasoning salt if you are that kind)
Throw it all in your KitchenAid mixer (no, a Bosch will NOT do!!! Just kidding). Blend the ingredients together. Use your hands, or a wooden spoon if you don't have a mixer, we are flexible like that, but make sure you get it out from under your fingernails - this is why I use a wooden spoon if I do not have a mixer!
Step 2 - The Steaks
- 3 TBSP Butter (NOOOOOooooo! Not the Margarine!!!!! Sorry, just had to get that out of my system.)
Form 6 or 8 (seven is not allowed) patties. They should be about 1" thick.
Melt the butter in a large skillet. Put in a round of patties (these are the steaks if you didn't figure that out). My 10" skillet will hold either three 1/3 lb, or four 1/4 lb steaks. My larger skillet will hold six or eight.
Cook the steaks until they are not bleeding aggressively (done mostly through). Don't worry if they bleed while you make the gravy, they will cook more in the fourth step.
Put them on a plate and set them aside.
Step 3 - The Gravy
- 6 TBSP Butter
- Mushrooms - 1 can (drained), or about 4-6 chopped criminis, or any other kind of mushroom you want to put in this - savory ones are best, just chop them up however large you want them (wild ones are great, and dried straw mushrooms or dried Porcini work wonderfully).
- 6 TBSP Flour
- 4 cups water (you filtered it, didn't you?)
- 2-3 tbsp soy sauce
- Salt to taste
- Pepper if you must
Melt the butter in the skillet, then add the mushrooms. If the mushrooms need cooking (canned ones don't), cook them until they are as done as you like them.
Remove from heat, and then add the flour. Whisk it until it is smooth (ok, so the mushrooms won't be smooth, but the gravy should be!).
Add the water, about 1/4 at a time, whisking until smooth after each addition (you did remember the bit about the mushrooms, didn't you?).
Return to heat, and stir gently until it is thick and bubbly. When flour thickened sauces or gravies are done, they'll be evenly darker and evenly thick.
Stir in the soy sauce and salt. We add the soy sauce last so we can taste test and get it balanced just right, because mushroom and meat flavors can vary some, and the soy sauce kinda ties them together and enhances the meaty flavor.
Step 4 - The Finish
Return the steaks to the skillet, with the gravy.
NOTE: If your skillet only holds HALF the steaks at a time, you need to REMOVE half the gravy and do a second round.
Turn down the heat to a gentle simmer, and COVER the skillet.
Let simmer for about 10 minutes, checking and stirring every few minutes. TURN the steaks at least once.
IF THE STEAKS ARE STILL BLEEDING THEY ARE NOT DONE! Repeat covering and simmering.
Serve with Rice, Noodles, or Mashed Potatoes.
This makes GREAT leftovers, and it can even be frozen for later use. This is why I make a larger batch, even though our family is now small.
I tried canning this, and it DID NOT WORK. The flour threw the flavor off, giving it a kind of dark bready flavor, and I would not do it again. I've tried other things with whole wheat flour, and it is even worse.
I will be trying this one with corn starch. It does separate, but can be shaken or stirred back together.
Light Split Pea Soup
Corn in the soup mellows the flavor and rounds out a nice nutritional profile. Lots of bacon gives it plenty of pop, and provides some lovely fats and proteins.
I NEVER blend my split pea soup. I simply cook it until it is creamy. Just sayin'.
This soup is THIN on the first day, but thickens if leftovers are saved in the fridge, or if it is canned.
- 1 lb dry split peas
- 2 qts chicken, rabbit, or ham broth
- 2 onions, chopped
- 4 carrots, shredded
- 4 ribs celery, finely chopped
- 1 can creamed corn (can be added at the very end if you blend the soup but want texture of the corn)
- 1 lb bacon, cut into small pieces
- 1 tsp Redmond Real Salt Seasoning Salt
- 1 tsp salt
- 1 stick butter
Optional (pick and choose):
- 1 red bell pepper, chopped (will change flavor)
- 2 shredded potatoes plus 2 cups water (mellows the flavor)
- 1 cup dry ditalini (short straight macaroni) pasta plus 1 1/2 cup water (add at the end of cooking time)
- 1 clove garlic, minced or mashed (will change flavor)
- 3 parsnips, shredded
- 2 turnips, shredded (will change flavor)
- 1/4 jicama root, shredded (will need to blend soup if this is added)
Method 1 - Crock pot this, all day, on high, until you cannot recognize the shape of the peas, and they fall apart when it is stirred. Needs a 6 qt pot. By this time the onion, carrot, and other veggies will do the same thing. May need to add additional water halfway through. If you add pasta, cook for another half hour.
Method 2 - Electric pressure cooker - high pressure, about 1 hour (longest bean setting at highest pressure works). Let it cool to release the pressure, do not fast release, it helps it cook just a little more. If the peas are not easily mashed, put it back for a short cycle. If you add pasta, cook on the shortest rice setting with lowest pressure to cook the pasta.
You can blend the soup if you want, and may want to if you add jicama, or if you want the corn blended in, or other veggies smoother.
Add a little extra water if you can this. Can at 10 lbs pressure, adjusted for altitude, for soup time. Saves in the fridge for about a week if not canned.
Seven Flexible Chili Recipes
Chili is as much an art as a food. There are all kinds, from Betty Crocker to Buffalo Breath, and they range from something very Hormel-like, to soupy, to so thick a spoon stands up and bounces back when you hit it just like an inflatable Mr. Magoo (look it up, young blood, it was a thing).
The thing about chili is that YOU have to make up your OWN recipe. Oh, you may eventually try enough recipes to find one that is distinctly YOU, but it happens a whole lot faster if you are confident enough to just TRY to change a few things. So I'll give you some instruction in what to change for what kind of result.
- Some kinds of beans change the flavor, some kinds do not. And some people can TASTE that change, and some cannot!
Some beans just have a different texture, so they are noticeable. Different shapes may feel different in chili also. - All of the recipes below that have beans take 2 lbs of dry beans. If you need to use canned beans, then you can sub about 9-10 of beans instead. You need about a gallon of cooked beans, and each can has a little less than 1 pint. Same with your home canned beans, due to headspace and other issues, you'll have just less than a pint of beans per pint jar.
- Wheat can be subbed for beans, but it absorbs a LOT of flavor, and tastes different.
- Onions are important to the flavor of a good chili, they add a mellow sweetness and savoriness. For people who do not like onions, subbing in onion powder instead of chopped onion can help. For people who are really sensitive to onion, you can leave it out.
- Many people like a really garlicky chili. No reason not to bump it up if you like, but if you leave it out, you may or may not notice. Garlic flavor can get stronger during canning, also, so if you are going to can your chili, keep it mild.
- Chili powder is the essential flavor of chili. The thing that makes it chili. It isn't QUITE just chili peppers. Mostly. But not entirely.
This is a possible chili powder recipe - but don't blame me if you don't like it, I never tried it, I just went hunting to see if anyone gave a clue.
1⁄4 cup sweet paprika
1 teaspoon garlic powder
1 teaspoon cayenne pepper
1 tablespoon onion powder
1 teaspoon dried oregano
2 teaspoons ground cumin
citric acid is often added for a little tang
Now, one of the things about chili is that if you like really flavorful chili, make a mild chili powder, and put a LOT of chili powder in. Keep adding it until the flavor just sings! THEN add your heat - cayenne, chopped hot peppers, hotsauce, etc. Get that really zingy chiliness into it first, using only chili powder. That way you don't add a hot chili powder, and have all hot, no flavor. Flavor first, heat second. - You can put in any kind of peppers. I love sweet red or green peppers in chili, and have used orange or yellow. They do give different flavors. Hot peppers may have flavors in addition to hot, or they may just be HOT - you can also add hot sauce. Put in what you like, but be sure that you heat the chili and simmer for 10 minutes or so after each addition, because it takes time for the flavor to fully permeate the chili, and if you taste it too soon, you won't get the full impact of the heat that will come out within a few more minutes!
Red chili, and white chili kinda behave differently.
Red chili is thick because of the tomato base. White chili doesn't have that advantage, and there are three common ways to thicken it:
- With flour or masa flour, or other common thickeners, just like you thicken a stew.
- With cream cheese and sour cream.
- By just mashing some of the beans to let the beans thicken the chili.
We opted for method three, because it is the simplest, and requires the least specialized ingredients. But you can change that up any way you like.
White chili is less likely to be a heat challenge, more likely to be mild, but you can make it as hot as you like, just get the FLAVOR right, and then bump up the heat.
Black Bean Special
2 lbs dry black beans
5 qts water
3 lbs cooked ground beef
1 can diced tomato
1 can beef broth
1 large chopped onion
2 chopped sweet peppers
1-2 tbsp chili powder, maybe more
1 tsp garlic granules
1 tsp seasoning salt (I use Redmond Organic, and it is herby, so it really does make a difference)
1/4 tsp pepper
1/2 tsp curry powder
1/4 cup mango chutney (or other sweet chutney, apple butter, etc) (Shhhh... this is the secret ingredient!)
2 tbsp soy sauce
1 tbsp lime juice
1 stick real butter
salt to taste
Rinse and cook the beans until tender (if you don't know how to do this, you'll need to look it up). Drain the beans until there is just enough water to reach the top of them. Throw all the other ingredients in, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
I make this in my instant pot. It's a 6 qt, so it barely holds all of this. I like my beans fairly tender, so I run it on a full bean cycle, throw everything else in, and run it again a second time.
This is a fairly simple chili recipe, but it is NOT terribly hot. It is more mellow than hot. My husband does not like hot spicy foods, so I just let him be with it. This also has a bit of a fruity side note, because of the chutney. It is just barely there, and not really obvious.
I serve this for dinner, and can the leftovers. That way I always have chili on hand for quick meals. It is just as good canned as it is right out of the pot.
Red Chili Con Carne
I've made chili for many years, and this is our family standard, from the days before I had so many digestive issues and found I could handle black beans better than pinto. Pintos are the standard for chili, but you can use Pink beans, small red beans, or combinations of beans. Kidney beans are a bit tough for me, for chili anyway. I like them in salad, but not in my chili!
This is a little hotter than the Black Bean Chili.
2 lbs dry pinto beans
5 qts water
3 lbs cooked ground beef
1 can diced tomato
1 can beef broth
1 large chopped onion
2 chopped sweet peppers
2-3 tbsp chili powder, maybe more
1/2 tsp cayenne
1 tsp garlic granules
1 tsp seasoning salt
1/4 tsp pepper
salt to taste
Rinse and cook the beans until tender (if you don't know how to do this, you'll need to look it up). Drain the beans until there is just enough water to reach the top of them. Throw all the other ingredients in, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
You can make this in an instant pot, it will fit in a 6 qt pot, just barely. I like my beans fairly tender, so I run it on a full bean cycle, throw everything else in, and run it again a second time.
This is a fairly simple chili recipe, and it is very flexible. You can change it up all you want, with any customizations you need to suit your tastes.
Serve for dinner, or can it up. Or both. You can go ahead and can it even after it is cooked, and it doesn't lose much texture.
Red Chili No Beans
Oh, there is nothing better than a chili dog smothered in no-bean chili. I don't know what it is about the meat combo, but when I am craving real protein, it just hits the spot.
5 lbs cooked ground beef
1 can diced tomato
2 cans beef broth
2 large chopped onions
3 chopped sweet peppers
1-2 tbsp chili powder, maybe more
1/4 tsp cayenne
1 tsp garlic granules
1 tsp seasoning salt
1/4 tsp pepper
1 tablespoon soy sauce
salt to taste
Throw all the other ingredients into a pot, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
You can do this in an instant pot, if you want to cheat, just cook the hamburger in a lump, and then break it up with a fork.
This is a fairly simple chili recipe, and it is very flexible. You can change it up all you want, with any customizations you need to suit your tastes.
Serve for dinner, or can it up. Or both. You can go ahead and can it even after it is cooked, and it doesn't lose much texture.
Red Chili Beans
Just the beans. You can bottle this up and can it for use in soups or as a chili-starter (so you can add different kinds of meat), or you can eat it as a veg chili.
2 lbs dry pinto beans
5 qts water
1 can diced tomato
1 can beef broth
1 shredded carrot (optional)
1 large chopped onion
2 chopped sweet peppers
1-2 tbsp chili powder, maybe more
1/4 tsp cayenne
1 tsp garlic granules
1 tsp seasoning salt
1/4 tsp pepper
1 tsp lime juice
salt to taste
Rinse and cook the beans until tender (if you don't know how to do this, you'll need to look it up). Drain the beans until there is just enough water to reach the top of them. Throw all the other ingredients in, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
I make this in my instant pot. It's a 6 qt, so it barely holds all of this. I like my beans fairly tender, so I run it on a full bean cycle, throw everything else in, and run it again a second time.
This is a fairly simple chili recipe, and it is very flexible. You can change it up all you want, with any customizations you need to suit your tastes.
Serve for dinner, or can it up. Or both. You can go ahead and can it even after it is cooked, and it doesn't lose much texture.
White Chili Con Carne
This is as basic as it gets. You can add corn, or Monterey Jack cheese (or Pepper Jack) to it if you like, and top it with sour cream or other toppings to serve.
Remember, Great Northern and Navy beans DO taste different.
2 lbs dry White beans (Navy, Small White, Great Northern, Cannelini, or even Garbanzo)
5 qts Water
2 pints Broth (to match your meat)
3 lbs cubed and cooked Chicken, Turkey, or Pork
1 large onion
1 tsp garlic granules
1 stick butter
1 can green chiles (you may need to chop these, and you may want more)
1 tsp cumin
1/4 tsp cayenne (or more)
1/4 tsp pepper
1 tsp lime juice
Rinse and cook the beans until tender (if you don't know how to do this, you'll need to look it up). Drain the beans until there is just enough water to reach the top of them.
Throw all the other ingredients in, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
Mash a little of the beans if you want it thickened, and stir well.
You can make this in an instant pot. A 6 qt will barely hold it all.
This is a fairly simple chili recipe, and it is very flexible. You can change it up all you want, with any customizations you need to suit your tastes.
Serve for dinner, or can it up. Or both. You can go ahead and can it even after it is cooked, and it doesn't lose much texture.
White Chili No Beans
No-bean white chili can be used as a topping over cornbread, rice, barley or other grains, or you can serve up White Chili Baked Potatoes, or White Chili Cheese Fries.
This is as basic as it gets. You can add corn, or Monterey Jack cheese (or Pepper Jack) to it if you like, and top it with sour cream or other toppings to serve.
2 pints Broth (to match your meat)
5 lbs cubed and cooked Chicken, Turkey, or Pork
2 large onions
1 tsp garlic granules
1 stick butter
1 can green chiles (you may need to chop these, and you may want more)
1 tsp cumin
1/4 tsp cayenne (or more)
1/4 tsp pepper
1 tsp lime juice
Rinse and cook the beans until tender (if you don't know how to do this, you'll need to look it up). Drain the beans until there is just enough water to reach the top of them.
Throw all the other ingredients in, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
Thicken with 3-4 TBSP flour.
You can make this in an instant pot. A 6 qt will hold it all.
This is a fairly simple chili recipe, and it is very flexible. You can change it up all you want, with any customizations you need to suit your tastes.
Serve for dinner, or can it up. Or both. You can go ahead and can it even after it is cooked, and it doesn't lose much texture.
White Chili Beans
Sometimes you just need beans. Cook these up as a veg only meal, or can them for a meal starter so you can throw in whatever kind of meat you want.
This is as basic as it gets. You can add corn, or Monterey Jack cheese (or Pepper Jack) to it if you like, and top it with sour cream or other toppings to serve.
Remember, Great Northern and Navy beans DO taste different.
2 lbs dry White beans (Navy, Small White, Great Northern, Cannelini, or even Garbanzo)
5 qts Water
2 pints Broth
2large onions
1 tsp garlic granules
1 stick butter
1 can green chiles (you may need to chop these, and you may want more)
1 tsp cumin
1/4 tsp cayenne (or more)
1/4 tsp pepper
1 tsp lime juice
Rinse and cook the beans until tender (if you don't know how to do this, you'll need to look it up). Drain the beans until there is just enough water to reach the top of them.
Throw all the other ingredients in, and let simmer for at least half an hour, then start adjusting flavors. Remember to simmer after each adjustment, for 10 minutes or so, in order to really KNOW what the flavor did from the changes.
Mash a little of the beans if you want it thickened, and stir well.
You can make this in an instant pot. A 6 qt will hold it all.
This is a fairly simple chili recipe, and it is very flexible. You can change it up all you want, with any customizations you need to suit your tastes.
Serve for dinner, or can it up. Or both. You can go ahead and can it even after it is cooked, and it doesn't lose much texture.
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The information on this site is presented for informational purposes only, and consists of the opinions and experiences of the site authors. It is not to be construed as medical advice or to be used to diagnose or treat any illness. Seek the assistance of a medical professional in implementing any nutritional changes with the goal of treating any medical condition. The historical and nutritional information presented here can be verified by a simple web search.
I do what I do because I understand the science behind it, and I've researched worldwide sources to verify the safety of my practices to my own satisfaction. Please do your own research, and proceed AT YOUR OWN RISK.






