7U Ranch, LLC
The Creative Cook's Checklist For Affordable Family Fare
Using Pastured Meats and Dairy
(+ 3 Easy Meals You can Make From One Whole Pastured Chicken)
About 14 years ago, we discovered that, while we thought we were eating pretty healthy foods, we just
weren't getting the nutrients that were necessary for optimal health. Simply put: Quality meats and
dairy with healthy fats were not available at the grocery store. Our children were small and we really
wanted them to have the best foods possible to meet their needs, but we also knew that eating this way
can sometimes be quite expensive. In the years since, we changed so much of our diet by finding and
applying creative ways to make healthy meals affordable. We also understood that nothing is free, so
there would probably have to be a few sacrifices along the way, in order for those changes to work.
With that being said, sometimes sacrifice, open the doors for new and better opportunities, that has
proven to be true every time, in regards to healthy foods.
7 Simple Ways To Affordably Feed Your Family Pastured Meats And Dairy
1. COOK THE WHOLE CHICKEN- Sometimes viewed as overwhelming and not worth the
time, cooking the whole chicken can easily prove the opposite ...and be quite cost effective.
With very little prep, you can serve at least 3 meals with one whole chicken... and provide your
family with the balanced essential fatty acids and CLA found in those beautiful golden fats
from pasture raised meats. Check out 3 meals you can make from 1 whole chicken, below!
2. ROASTS ARN'T JUST FOR SUNDAY DINNER! - Roasts are often overlooked, but can be
a great way to get more for your dollar. Think of a roast as a creative way to purchase at bulk
price, for a smaller cut of meat. Just like the whole chicken above, cook the roast in the oven or
in a Crockpot (same amount of broth, don't fill up with water when cooking the meat or it will
ruin the texture and flavor) Next, take a fork and pull the meat apart (shred). Use this shredded
meat with BBQ sauce and serve over hamburger buns. Store the leftovers in the refrigerator for
soups, stews, sauces and more!...And don't forget to use the broth!
3. BULK IS BEST! - For the greatest savings, consider buying your pastured meats in bulk.
There are many size options for bulk purchasing, including bulk bundles (which are our
smallest bulk option, but still have a great cost savings) Obviously, buying a whole beef is
going to create the best savings, but if you have limited freezer space, a bulk bundle may make
the most sense for you. Often, setting a goal of one bulk bundle purchase per month, for a few
months can make the change in purchasing habits more affordable and attainable. For
instance, if you don't have freezer space for a half or whole beef and would like more flexibility,
you could choose a “Ground Beef Bundle”, one month and a “Whole Chicken bundle, the
next. Adding one bulk bundle or case item each month creates a less overwhelming option for
bulk shopping.
4. SCRATCH GETS A BAD WRAP- Not all meals are difficult and slow, just because they are
cooked from scratch. There are a lot of simple ways to save, by substituting purchased prepared
foods with scratch recipes. For instance, our fast food meal, when everyone is exhausted, is
homemade egg burritos made with pastured eggs and handmade tortillas. We can make this for
our family of five (with 3 high school age children and good eaters ;) in 30 minutes! Not bad for
a scratch meal.
5.TRADE YOUR TREATS – Sometimes making a healthy change can be as simple as trading a
purchased treat for a quick, homemade one. Before we were producing, pasture-fed raw milk, I
wanted to figure out a creative way to afford the milk we needed. My one real splurge was
espresso for my husband and I, at least a couple of times per week. I knew that each drink cost
$4.00 each. I could simply make a iced, raw milk late, at home and this one simple trade would
not only give me a healthier option, but would also leave extra milk for my whole family to heal
and grow on. My husband and I soon realized how much better we felt, just by trading a treat
that lasted 15 minutes, for an even better and long lasting one, the whole family could enjoy. It
didn't take long to realize how much better my family felt and that makes a mom feel good! In
fact, we made a video for you to enjoy, showing how to make raw milk iced breves here:
http://www.7u-ranch.com/our-blog/homemade-raw-milk-iced-breve
6. ENTERTAIN YOUR CREATIVE SIDE – Challenge yourself to try something new and get
more out of your purchase! Do you know that you can make butter, mozzarella, and whey, in
only 1 hour, using one gallon of raw pasture-fed milk? ...An extra plus – mozzarella is a really
fun cheese to make, especially with kids or grand-kids ;) “Whey” is a really nice addition to
soups, and breads (gives a great texture to any bread recipe)
7. PLAN YOUR TRIPS FOR FARM FRESH FOODS- Save on fuel by combining your
trips to the ranch with other necessary errands (or friends!). This works well for many and
saves time too! The average grocery store shopping trip takes 41 minutes with a 1.5 -trip per
week average. This equates to 53 hours per year spent in the grocery store. Planning and preordering for pick up on the ranch can save a lot of time and creates a much better connection
with your food.
~3 Easy Meals Made From 1 Whole Pastured Chicken~
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These three recipes are basic, so they are really versatile. You can
tweak them with different herbs, flavors or additions ( like coconut milk,
yum!) Try these out, your family will feel truly, satisfied and you will be
surprised at how easy it is to make!
Whole Chicken In A Crock-pot
What you will need:
1 Whole Pastured Chicken, Skin On
1 Cup Chicken Broth (water can be substituted)
1 Small Sliced Onion
3-4 Sliced Garlic Cloves
3 tsp Sea Salt
2 tsp Oregano (organic, if possible)
2 tsp Basil (organic, if possible)
Simply season your whole chicken, and place in a large crock-pot, breast side
down, with 1 cup of chicken broth or water. Add sliced onion and a garlic cloves,
place the lid on and turn it on high. One thing that makes it so great – you can
throw the chicken in frozen, and still get tender, flavorful meat! Cook until tender
(usually 4 to 6 hours on high, around 8 hours on low, depending on your crock-pot)
Pull the meat from the bone and serve on a bun with mayonnaise and green
chillies. Serve with a side dish! Save the carcass and remaining broth and start
your next meal as soon as you have removed the meat.
Hearty, Bone Building Chicken Broth
What you will need:
1 Carcass from your freshly cooked chicken
1 Reserved Broth From Cooked Chicken (This amount will vary and that is ok)
¼ Cup Raw Apple Cider Vinegar
1 Cup Chopped Carrot
1 Cup Chopped Celery (or any other favorite veggies)
3-4 Sliced Garlic Cloves
3 tsp Sea Salt
2 tsp Oregano (organic, if possible)
2 tsp Basil (organic, if possible)
Take the carcass and place it back in your crock-pot. Sprinkle about ¼
Cup of Raw Apple Cider Vinegar on the bones and what ever tissue is remaining.
Let sit about 20 minutes (this will help to pull the calcium out of the bones which
is an essential part of your broth). Next, fill the large crock-pot with water and
add remaining ingredients. Set the crock-pot to low and forget it for 24 hours.
Season to taste and enjoy in a mug as a satisfying broth, in the morning, to
start your family's day, or with sandwiches for lunch! (This broth is so much more
rich, satisfying and nourishing than what you can find in the store - much more
filling, too!) Reserve about half of your rich broth for recipe #3 and store in the
refrigerator.
Heart Warming Soup
What you will need:
Reserved Broth From Previous Recipe
1 Package Noodles (any type will do)
1 Cup Diced Carrots
2 Cups Frozen Peas
1 Cup chopped Celery
1 Cup frozen Corn
Place all ingredients, EXCEPT noodles, in a large pot. Heat over Med-High
heat until veggies have softened. Add noodles and simmer about 8 to 10 minutes.
(Test noodle texture) Serve with garlic bread or crackers. (To thicken, just mix
corn starch with cold water wisk into soup. Slowly bring to a boil.
The options are endless for these three basic recipes, from gravies, chicken
salads, and on and on. But, this is a great start, so feel free to use your
creativity, unique to you!
~Raini Allen email: [email protected]