Non-toxic cleaning tips, clean cooking know-how and organic, high-protein, low-carb recipes your family can make on a weeknight, plus a fresh-milled flour kitchen. We also share the products we trust in our own kitchen.
Simple habits with gentle, everyday ingredients. No harsh chemicals and no special equipment.
Non-toxic cleaning
Steam the microwave.Heat a bowl with 1 cup of water and a few lemon slices for 3 minutes. Leave the door shut for 5 more minutes, then wipe it clean.
Refresh a wooden cutting board.Sprinkle coarse salt, scrub with half a lemon, rinse and let it dry standing on its edge.
Lift stovetop splatters.Spread a paste of baking soda and a little water, wait 10 minutes, then wipe with a soft damp cloth.
Clean from top to bottom.Dust and wipe high surfaces first so dirt falls to the floor, which you do last.
Streak-free glass.Wipe with a damp cotton cloth, then buff dry with a second clean one. For stubborn spots, use equal parts water and white vinegar.
Make an all-purpose spray.Mix 1 tablespoon of liquid castile soap into 2 cups of water in a glass spray bottle. Shake gently and use on counters and tables.
Freshen the sink drain.Pour in half a cup of baking soda, follow with half a cup of white vinegar, wait 10 minutes, then flush with hot water.
Skip the dryer sheets.Toss in two or three wool dryer balls. They shorten drying time and leave no perfume residue on clothes or towels.
Gentle still needs care Natural does not always mean harmless. Keep all cleaners, even homemade ones, out of reach of kids and pets, and label every bottle. Skip vinegar on natural stone such as marble and granite, because it can dull the finish. Never mix vinegar with bleach if you have any left to use up.
Clean cooking
Read the whole recipe first.Know every step and gather every ingredient before you turn on the heat.
Salt your pasta water.Use about 1 tablespoon of sea salt for every 4 quarts of water. It is the only chance to season the pasta itself.
Spoon and level your flour.Scooping with the measuring cup packs in extra flour and makes baked goods dry. Spoon it in, then level it off.
Let meat rest.Give steaks and chops 5 to 10 minutes, and roasts 15 to 20, so the juices settle instead of running onto the board.
Trust a thermometer.Cook chicken to 165°F in the thickest part. An oven thermometer also tells you if your oven runs hot or cold.
Freeze overripe bananas.Peel them, freeze in a glass container or reusable bag and thaw when you want banana bread or smoothies.
Choose organic where it counts.Start with thin-skinned produce you eat whole, like strawberries, spinach and apples, and with the meat, eggs and dairy your family eats most.
Wash produce well.Berries: add 1 teaspoon of apple cider vinegar to a bowl of water and soak for 5 to 10 minutes. Grapes, plums and peaches: add 1 teaspoon of baking soda to a bowl of water and soak for 5 to 10 minutes. Afterward, rinse thoroughly with cold water and dry well. Scrub firm items, like potatoes and carrots, with a vegetable brush. Soap is not needed.
Cook without nonstick coatings.Cast iron, stainless steel and enameled pots do the job well. Use a little butter or olive oil and let the pan heat first.
High protein. Low carb. Organic.
Recipes from scratch
Whole, organic ingredients built around real protein and plenty of vegetables, with no beans, grains or added sugar. Use the plus and minus buttons on any recipe to change the servings and the ingredients update.
BreakfastHigh proteinLow carb
Sausage and Spinach Egg Cups
35 minMakes 12 egg cups
Egg cups
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
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Ingredients
10 pasture-raised eggs
1/4 cup organic whole milk
1/2 lb organic breakfast sausage with no added sugar
2 cups organic baby spinach, chopped
1 cup shredded organic cheddar
1/2 tsp sea salt and 1/4 tsp black pepper
Organic butter for the pan
Method
Heat the oven to 350°F. Butter a 12-cup muffin tin well, or use a silicone one.
Brown the sausage in a skillet, crumbling it as it cooks. Drain off extra fat.
Whisk the eggs, milk, salt and pepper in a large measuring cup or bowl.
Divide the sausage, spinach and cheese among the cups, then pour in the egg until each is about three-quarters full.
Bake 20 to 22 minutes, until the centers are set. Cool 5 minutes, then run a knife around each cup. Leftovers keep in the fridge for up to 4 days.
LunchHigh proteinLow carb
Chicken Salad Lettuce Wraps
15 minServes 4
Servings
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
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Ingredients
3 cups cooked organic chicken, shredded or diced
1/2 cup organic plain whole-milk Greek yogurt
2 celery stalks, diced
2 tbsp finely chopped red onion
1 tbsp Dijon mustard and 1 tbsp lemon juice
1/2 tsp sea salt and 1/4 tsp black pepper
8 large romaine or butter lettuce leaves
Sliced avocado, optional
Method
Stir the chicken, yogurt, celery, onion, mustard and lemon juice together in a bowl.
Season with the salt and pepper, then taste and adjust.
Spoon into the lettuce leaves and top with avocado if you like. It also keeps well in the fridge for 3 days.
DinnerHigh proteinLow carb
Sheet-Pan Chicken and Vegetables
55 minServes 4
Servings
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
1 tsp each organic garlic powder, paprika and dried thyme
Method
Heat the oven to 425°F with a rack in the middle.
Rub the chicken with 1 tbsp of the oil and half the seasoning. Place it skin-side up on a large uncoated stainless steel sheet pan, lined with unbleached parchment if you like. Roast 15 minutes.
Toss the vegetables with the remaining oil and seasoning. Spread them around the chicken.
Roast 25 to 30 minutes more, until the skin is crisp and the thickest part of the chicken reaches at least 165°F.
Rest 5 minutes before serving.
DinnerHigh proteinLow carb
Beanless Beef and Veggie Chili
1 hr 10 minServes 6
Servings
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
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Ingredients
1 lb organic grass-fed ground beef
8 oz organic mushrooms, finely chopped
1 organic onion, 1 organic bell pepper and 2 celery stalks, diced
3 organic garlic cloves, minced
2 tbsp organic chili powder, 1 tsp organic cumin, 1 tsp sea salt
28 oz organic crushed tomatoes, in a glass jar or carton
1 cup homemade bone broth or organic low-sodium broth
Sour cream, avocado and cheddar, for topping
Method
Brown the beef in a large enameled cast iron or stainless steel pot over medium-high heat. Drain off extra fat.
Add the mushrooms, onion, pepper and celery. Cook 8 minutes, until the vegetables soften and the mushrooms release their liquid.
Stir in the garlic and spices for 1 minute. Add the tomatoes and broth and bring to a boil.
Lower the heat and simmer partly covered for 45 minutes, stirring now and then. Taste and add salt if needed. Top each bowl as you like.
DinnerHigh proteinLow carb
Lemon Garlic Salmon with Asparagus
30 minServes 4
Servings
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
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Ingredients
4 wild-caught salmon fillets (about 6 oz each)
1 lb organic asparagus, tough ends trimmed
2 tbsp organic extra-virgin olive oil
3 organic garlic cloves, minced
Zest and juice of 1 organic lemon
1/2 tsp sea salt and 1/4 tsp black pepper
2 tbsp chopped fresh dill or parsley
Method
Heat the oven to 400°F and line a sheet pan with unbleached parchment.
Toss the asparagus with 1 tbsp of the oil and a pinch of salt. Spread it on the pan.
Set the salmon among the asparagus. Stir the garlic, lemon zest, lemon juice, remaining oil, salt and pepper together and spoon it over the fish.
Roast 12 to 15 minutes, until the salmon flakes easily and reaches 145°F.
Sprinkle with the fresh herbs and serve with lemon wedges.
DinnerHigh proteinLow carb
Cheesy Turkey Taco Skillet
30 minServes 4
Servings
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
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Ingredients
1 tbsp organic extra-virgin olive oil
1 lb organic ground turkey
1 organic onion and 1 organic bell pepper, diced
2 tsp organic chili powder, 1 tsp organic cumin, 1/2 tsp paprika, 1/2 tsp sea salt
1 cup organic salsa with no added sugar
1 cup shredded organic cheddar or Monterey Jack
Lettuce cups, avocado and fresh cilantro, to serve
Method
Heat the oil in a large cast iron or stainless steel skillet over medium-high heat. Brown the turkey 6 to 8 minutes, breaking it up, until it reaches 165°F.
Add the onion and pepper and cook 5 minutes, until soft.
Stir in the spices, then the salsa. Simmer 5 minutes.
Sprinkle on the cheese, cover and cook 2 to 3 minutes, until melted.
Spoon into lettuce cups and top with avocado and cilantro.
Fresh-milled flour kitchen
Bake with flour you mill at home
Grind whole wheat berries just before baking for flavor you can taste. A countertop grain mill gives the best results.
Nutrition of fresh-milled grains
Here is what is in each grain you can mill at home. Slide the table sideways on a small screen.
Per 100 g of whole grain, which is what you mill into whole grain flour
Nutrient
Hard red wheat
Hard white wheat
Soft white wheat
Kamut
Spelt
Calories
327 kcal
342 kcal
340 kcal
337 kcal
338 kcal
Protein
12.6 g
11.3 g
10.7 g
14.6 g
14.6 g
Carbohydrate
71.2 g
75.9 g
75.4 g
60.4 g
70.2 g
Fiber
12.2 g
12.2 g
12.7 g
10.5 g
10.7 g
Fat
1.5 g
1.7 g
2.0 g
2.1 g
2.4 g
Magnesium
126 mg
93 mg
90 mg
113 mg
136 mg
Iron
3.2 mg
4.6 mg
5.4 mg
3.6 mg
4.4 mg
Zinc
2.7 mg
3.3 mg
3.5 mg
3.1 mg
3.3 mg
Potassium
363 mg
432 mg
435 mg
359 mg
388 mg
Phosphorus
288 mg
355 mg
402 mg
313 mg
401 mg
Manganese
4.0 mg
3.8 mg
3.4 mg
2.8 mg
3.0 mg
Hard red is hard red winter wheat. Values for hard red, hard white, soft white and spelt come from USDA data. Kamut values are the averages published by KAMUT International, so they come from a different source and are not directly comparable. Nutrient levels also vary with variety, soil and growing year.
Freshness matters. The germ’s natural oils and vitamin E begin to break down after milling. One study found whole wheat flour lost about a third of its vitamin E over 297 days of storage, so milling right before you bake helps keep them.
Pick the right grain.Hard red or hard white wheat berries suit bread. Soft white wheat is lighter for pancakes, muffins and quick breads.
Know your yield.One cup of wheat berries makes about 1 1/2 cups of flour.
Mill, then bake.Fresh flour is best the same day. Keep extra in an airtight jar in the fridge for a week or two, or freeze it for longer.
Give it extra liquid and time.Flour with the bran and germ is thirstier. Let batters and doughs rest 10 minutes before you add more liquid.
Swap slowly.Replace a quarter to half of the flour in a family recipe first, then work up to all of it.
Whole grain, not low carbFresh-milled flour keeps the bran and germ, so it has more fiber than white flour. It is still a grain, so these recipes are outside the low-carb list above.
BreakfastFresh-milled
Fresh-Milled Buttermilk Pancakes
30 minMakes 10 pancakes
Pancakes
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
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Ingredients
2 cups (250 g) freshly milled soft white wheat flour
2 tbsp organic cane sugar
2 tsp aluminum-free baking powder
1/2 tsp baking soda and 1/2 tsp sea salt
2 cups organic buttermilk, plus a splash if needed
2 pasture-raised eggs
4 tbsp organic butter, melted, plus more for the pan
1 tsp pure vanilla extract
Pure maple syrup, for serving
Method
Whisk the flour, sugar, baking powder, baking soda and salt in a large bowl.
Whisk the buttermilk, eggs, melted butter and vanilla in a second bowl.
Pour the wet into the dry and stir until just combined. Rest the batter 10 minutes, because fresh flour soaks up liquid as it sits.
If the batter has thickened too much, stir in a splash of buttermilk.
Cook on a buttered cast iron griddle over medium heat, about 1/4 cup per pancake, 2 to 3 minutes per side.
BreadFresh-milled
Fresh-Milled Honey Wheat Sandwich Bread
3 hrMakes 1 loaf
Loaves
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
Show recipe
Ingredients
3 1/4 cups (about 410 g) freshly milled hard white or hard red wheat flour
1 1/4 cups (300 ml) warm water, about 110°F
2 1/4 tsp active dry yeast (1 packet per loaf)
3 tbsp raw honey
3 tbsp organic butter, melted, or olive oil
1 1/2 tsp sea salt
Method
Stir the warm water, yeast and honey together. Let it sit 5 minutes, until foamy.
Add the butter, salt and flour. Mix, then knead 8 to 10 minutes by hand, or 6 to 8 in a stand mixer with a dough hook, until smooth and slightly tacky. If it feels dry, add water 1 tablespoon at a time.
Cover and let it rise in a warm place 1 to 1 1/2 hours, until doubled.
Shape into a loaf and set it in a greased 8.5×4.5-inch pan. Let it rise 30 to 45 minutes, until the dome sits about an inch above the rim.
Bake at 350°F for 30 to 35 minutes, until deep golden and the loaf sounds hollow when tapped. Cool at least 1 hour before slicing.
BakingFresh-milled
Fresh-Milled Maple Banana Bread
1 hr 15 minMakes 1 loaf
Loaves
Cook times and pan sizes stay the same. Use a bigger pan, or two, for larger batches, and check for doneness early on smaller ones.
Show recipe
Ingredients
3 ripe organic bananas, mashed
1/3 cup (75 g) organic butter, melted
1/2 cup pure maple syrup
1 pasture-raised egg and 1 tsp pure vanilla extract
Heat the oven to 350°F and grease a 9×5-inch loaf pan.
Stir the mashed bananas and melted butter together. Mix in the maple syrup, egg and vanilla.
Sprinkle the baking soda and salt over the batter, then stir in the flour until just combined. Rest the batter 10 minutes.
Pour into the pan and bake 50 to 60 minutes, until a toothpick comes out clean.
Cool 10 minutes in the pan, then turn out onto a rack.
Kitchen helper
Kitchen converters
Quick conversions while you cook. Weighing ingredients gives steadier results than cups.
Cups to grams
That is about188 g6.6 oz
Teaspoons and tablespoons
3 teaspoons is1 tbsp3 teaspoons = 1 tablespoon
What we use at home
Our picks
Tools we reach for again and again in a busy family kitchen.
Affiliate disclosure: Some links below are affiliate links. If you buy through them, we may earn a small commission at no extra cost to you. We only recommend things we would use ourselves.
12-inch cast iron skillet
Naturally nonstick once seasoned, with no coating to wear off. It goes from stove to oven and lasts for generations.
