Real Food Recipes

A collection of recipes both ancient and contemporary, to help incorporate real and whole foods into a modern life.

Southwest Bean Stew

A flexible stew that goes together fast. Can be done in a crock pot, or an instant pot.


Don't leave out the cream of mushroom soup. It mellows the flavors and improves the taste of the soup.

  • 1 can black beans, drained and rinsed
  • 1 can pinto beans, drained and rinsed
  • 1 can kidney beans, drained and rinsed
  • 1 can corn, undrained
  • 1 can cream of mushroom soup
  • 2 cans cream of tomato soup
  • 1 cup salsa
  • 1 can stewed tomatoes, cut up
  • 1 onion, chopped
  • 2 carrots, shredded
  • 3 ribs celery, chopped
  • 1 lb hamburger or chorizo
  • 1/2 stick of butter
  • 1 TBSP chili powder (or more to taste)
  • 1/2 tsp cumin (or more to taste)
  • 1/2 tsp salt (to taste)
  • sprinkle seasoning salt to taste
  • 1 cup water

Break up the meat on the bottom of the pot. Pour the water over it. Put the beans and corn into the pot, and then dump the creamed soups over that. DO NOT STIR!!!

HEY! I SAID DON'T STIR IT! The meat needs to cook without being disturbed, especially if you are doing this in an instant pot.

Add the rest of the ingredients.

Cover, and cook either on low for 8 hours, or on high for 4 hours if using a crock pot, or on medium pressure for about 20 minutes if using an instant pot.

Substitute ingredients if you like, it is very flexible. As long as you have the condensed soups in there, and the beans and meat, and seasonings that work well together, it will turn out. We've done this a number of ways.

Serve with cornbread, biscuits, or cheese toast.

VARIATION: Use Cream of Chicken soup instead of tomato, and cut up chicken instead of the hamburger.


Easiest Chicken White Bean Chili Ever

Put this in a crock pot, heat it up and let it simmer for an hour or so, to meld the flavors really good. Easy as it gets.

  • 4 cans or home canned jars of cooked white beans.
  • 4 cans of cooked chicken, or 1 pint of cooked chicken.
  • 1 - 16 oz jar of green salsa
  • Salt


Optional - 1 tbsp chili powder, 1 tsp garlic granules, 1 tsp cumin, 2 tbsp lime juice

Top With - Sour cream, cheese, olives, etc.


This works GREAT as a sauce for burritos.

Seven Siblings Knockout Corn Chowder

(Or, The World's Best Tasting Healthy Potato Soup)

This is an all day project. It is the easiest way to make a really thick and scrumptious soup, but it takes all day, because the pot does so much of the work for you.

REMINDER - This chowder is made with VERY LITTLE WATER. The potatoes are cooked separate to make sure that it is THAT THICK. If you cook the potatoes with the other vegetables you will have a SOUP, and not a STEW LIKE CHOWDER. So if you want it SUPER THICK, cook the spuds separately.

5 lbs potatoes

Wash them, and put them into the instant pot with ONE AND A HALF CUP of water. Run it on the lowest pressure setting, for about 10 minutes. Alternately, you can bake them, or even boil them, but boiling them will kind of defeat the purpose of making this easy.

When they are done, take them OUT of the pot, and set them somewhere to cool. You can put them in the fridge overnight if you want, I just pop them into a ziplock bag.

After they cool, peel them and chop them into chunks.

1 lb bacon

Lay it out on a cookie sheet. I have LITTLE cookie sheets, so I have to put it on two pieces stacked, all the way across, but lay it out however. Put it in the oven, at 400 degrees, for 20-30 minutes. Thick bacon can take more, and if you have to stack bacon, it can take more time also.

Once it is done, take the bacon out of the grease, and let the bacon cool enough to snip it up (scissors are easiest). Don't snitch. Much.


5 ribs celery, chopped
4 carrots, chopped
2 onions, chopped
2 cans chicken broth
2 pkgs smoked sausage, sliced up (Oscar Meyer Smokies do in a pinch)
1 lb frozen petite corn
1 srick butter

You can do this part in an Instant Pot, or in a crock pot. Run it on a low pressure, short setting in the instant pot, OR put it all in the crock pot, and put it on high for about 4 hours, or low all day, but you need about 2 cups more water if you do it in the crock pot (you need just enough liquid to barely cover the veggies, don't put them to drowning).

Put all those ingredients in. You need to cook them until they are tender.

DON'T add too much water! We do not want to have to drain any off.

The potatoes can be added as soon as everything else is cooked, but NOT BEFORE! It takes too much water if you do, and you don't get a really loaded stew.

Let the potatoes get hot. That means leave it in the crock pot, OR, run another short low cycle on the instant pot.


1/3 cup flour (1/2 cup if you had to add water in a crock pot)
Reserved bacon fat, melted (can sub another stick of butter if you must)

I told you that you would need that bacon fat. This is how you get your thickening silky smooth. Mix the flour with the reserved bacon fat. All of it.

STIR this into your vegetables, as soon as the potatoes have heated up and the soup is bubbling.

2 cups milk
Salt to taste

Add the Milk RIGHT AFTER you put in the flour, you'll want to keep it from turning to glue.

Let it heat until it is thickened. If it is in the crock pot, stir it every 15 minutes or so (it takes about 30-40 minutes to thicken and bubble again). If it is in an instant pot, put it on the Sautee setting, and let it heat, stirring every few minutes - CAREFUL, it CAN, and DOES burn if you do not keep it stirred.

Salt it to taste, and serve it up.

You can add CHEESE, either in the pot, as the LAST THING, AFTER it is thickened, OR at the table, in each bowl as you serve it.


You can use dried veggies, and even dried potatoes.

You can use any kind of smoked sausage, even the stuff with ammonia in it because it WILL cook out. We like Falls Brand Smoked Sausage (the BEST, but they really are smoky!), Cloverdale Smoked Sausage, Oscar Meyer Smokies, or even Great Value Smoked Sausage. We don't usually eat Hillshire Farms, Johnsonville, or some other national brands, they have too much ammonia in them, but they will work for this, you just don't get flavor that is as good. Don't let them kid you that if you tell the truth about their product that they can sue, it is not libel or slander if it is true, and at the date of this printing, it is absolutely true. Hey. all you guys who think ammonia has a place in the processing of food, the challenge is on. If your food really is that good, or if you got a clue and it is better now, tell me, I'll test it again! 'Cause really, food is all about what REALLY tastes good, and I am not about to lie about that!

This is really good with venison summer sausage, or pork breakfast sausage subbed for the smoked sausage, with or without the bacon, but if you leave out the bacon you really miss the bacon fat in it.

If you HAVE to, you can sub about 1 cup of REAL bacon bits PLUS 1 stick of butter for the fresh bacon. It isn't as good, but it works in a pinch.

DON'T substitute margarine for butter. The flavor just isn't there, nor is the health benefit. Your body just does not know what to DO with vegetable oils once they've been extracted, nearly so well as it knows what to do with butter and bacon fat, animal fats are ESSENTIAL for nerve and endocrine health! You don't need all that hexane either, your body REALLY doesn't know what to do with IT. (Remember, foods that your body cannot USE well just get stored as fat, and chemicals either leave a trail of damage through you as they exit, or they get caught and stored in fat cells or other cells, and mess up your metabolism, just like ammonia does.) It is about a quarter water anyway, and there's no point adding more water!

Admit It, You Eat Ramen Noodles!

We all do! They are cheap, and fast, and easy.

And we all feel guilty when we do! Even if we love them.

Well, I USED to feel guilty, but I don't anymore.

While the white noodles are probably never going to win nutritional awards, if you put them together right, Ramen can be a good, fast, go-to when life gets hectic.

Turns out, we may be craving them because our digestion is a bit wimpy and the white flour is easy to process, or we may be craving good old MSG in a form that we can convert into those essential neurotransmitters and inhibitory neurotransmitters more easily.

I've recognized that if I crave them, there is probably a reason, and I tend to go through phases, and only crave them when I've been toxed by airborne toxins that throw my metabolism out of order. But much experience shows that EATING them gets me over the metabolic crisis FASTER than if I avoid them. Weird, but true!

So go ahead and eat them. But don't hold back on the goodies!


1. Get good noodles. It's gotta be Maruchan! At the time of writing, they have the best seasoning packet, it has a form of MSG that is easy to convert into glutamic acid. Read up on Glutamate in this article. Maruchan are one of the lowest cost noodles also, if you buy them in the 12 pack. They cost less than most others on sale if you shop around a bit. No, I'm not overlooking Top Ramen... I can always get Maruchan for a similar or lower price.

2. Soupy or Solid, Ramen tastes great. Prep them with water and the seasoning packet - use about 1 1/2 cups water, and don't drain it. Otherwise, you can cook the noodles, drain, and then put the seasoning packet on over, no water.

3. Butter is Better. Soupy or solid, Ramen tastes better with generous amounts of butter!

4. Spice it up! You can add a little seasoning salt (Redmond is best!) or some onion powder for extra flavor. A pinch of cayenne or black pepper, or a hot seasoning sauce also works. If you add powdered seasoning, or even curry powder (yum), then you need to add them during the cooking so they cook with the noodles.

5. One egg per packet. The easiest way to add protein and turn it into a full meal is to add an egg. Cook the noodles until they are soft enough, crack the egg into the noodles and water and stir gently to blend the egg in with the noodles. Egg drop Ramen soup, or eggy noodles without soup.

6. Veggies perk it up. I use peas a lot, but onion, fresh peppers, frozen or canned corn, or other veggies are easy to add.

7. Tuna, chicken, beef, shrimp, or other cut up meat goes well in Ramen, and makes it a nutrient dense dish. Oscar Meyer Smokies hotdogs are really good sliced up in it also.

8. Sesame Oil is the Ultimate Upgrade! Toasted sesame oil (the yellow bottle, people!). This stuff is so good on Ramen, but sesame oil has a catch to it. Too much, and you will hate it - it will be bitter. Too little and you won't taste it. The gotcha is that the longer you cook it, the weaker the flavor. So if you cook your Ramen in water and add the sesame oil early, you need about a third of a teaspoon of oil. If you drizzle it onto drained noodles with the butter at the end, then you need a little less than a quarter teaspoon of oil. If you accidentally get too much, cook it a little longer. I don't know what it is about sesame oil that is so good, but long term use, and paying attention to patterns in my craving for it suggest to me that it may help with neurological health, and that perhaps my body can more easily use this oil (even in tiny amounts) to repair damaged nerve tissue. This stuff is so good with Chicken or Shrimp Ramen noodles that you'll never get over it!

9. So Cheesy. Cheese works, but it clumps the noodles together. Tastes really good, it is just awkward.

10. Don't fix them dry. Seriously. Dry Ramen is raw noodles, and uncooked flour just does not digest well. You don't get the full nutrition from it, and Ramen alone has little enough of that as it is! So cook it for best nutrition - you don't like that nasty crunchy salad that pokes the roof of your mouth anyway, do you?


Ramen with egg, butter, and sesame oil is probably my all time favorite way to prepare this fast food. It is filling, and very tasty, and when life is battering me, it provides just enough glutamate to head off neurological disaster (I get low on GABA very easily).

Who knew Ramen could actually be useful for something besides feeding starving college students and Mormon missionaries?


"We don't eat Ramen noodles like this in California."

"No, in California you can't afford to put peas in your Ramen."


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.




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