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Hi there! I’m Katie. Welcome to This Chick Cooks. This site is all about real foods that taste great.

Which foods are part of a nourishing, real foods diet?

A traditional diet is filled with foods that are minimally processed and not “manufactured.” If your great grandma would not have used it, it is probably fair game. This includes lots of choices such as:

Fruits & Veggies

Farmer’s markets are an excellent source of real foods!  You can often find produce grown using organic methods for really great prices at your local farmer’s markets or utilize the dirty dozen and clean 15 to prioritize your spending.

Pastured Beef, Pork, Organ Meats, Poultry and Eggs

Foods from animals who are raised on pasture are an essential part of a nourishing diet. Eggs from chickens allowed to forage on pasture are an affordable, nutritional powerhouse.

You might be surprised at how many farmers there are near you who are raising pastured livestock. Check out eatwild.com for local sources.

Healthy Fats

Be sure to liberally use plenty of healthy fats such as coconut oil, butter, extra virgin olive oil and fats from pastured animals. Cod liver oil is also a great part of a traditional diet and provides vitamin A and vitamin D.


Full fat dairy from cows raised solely on pasture is full of vitamins to help your body function at it’s best. Did you know that studies have shown that reduced fat dairy effects fertility?

Also include fermented dairy such as yogurt, cultured butter, sour cream and raw milk cheeses. You can read more about the benefits of full fat, raw dairy at Nourishing Our Children.


Eat plenty of wild fish and shellfish from non-polluted waters. Avoid farm-raised fish.


Nuts, legumes and whole grains are a part of a healthy diet when properly prepared. According to The Weston A. Price Foundation grains contain enzyme inhibitors, phytic acids and other anti-nutrients. It is best to sprout grains or soak them to aid in digestion and maximum nutrient absorption. Check out this short video about proper grain preparation:

All natural sweeteners such as honey, maple syrup, maple sugar, date sugar, stevia powder, molasses, evaporated cane juice and sorghum are used in moderation. You may wish to check out Why Natural Sweeteners are Better and How to Use Them.


What is NOT real food?

  • Ultra processed convenience  foods such as processed cheese slices, box mixes, foods with artificial colors and additives such as MSG, canned whip cream and other products along those lines.
  • refined grains such as white flours that have been stripped of their nutrients and bleached
  • refined sweeteners such as white sugar, high fructose corn syrup and artificial sweeteners such as aspartame or splenda
  • If you don’t understand the ingredient list and can’t count the number of ingredients on your hand, you probably don’t want to eat it.


It can really seem like a lot to take in at first, to think of all the different changes to make, or maybe it just seems too expensive. Don’t fret though. There are lots of ways to save money when you’re eating real foods on a budget. When we started transitioning to real foods it was a gradual process and it is definitely not all or none. Make one change at a time and before you know it you’ll be eating better and feeling better too!




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This Chick Cooks is dedicated to providing family-friendly recipes that use real, whole foods and follow a traditional foods lifestyle. Katie desires to honor the Lord through serving wholesome foods to her family and sharing her knowledge of and passion for real food with others.

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