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Family Homesteading Advocate
Simple Living for the Urban and Rural Homesteader

Natural Foods

page 2
more natural food articles on page 1
In The Kitchen, Home Preparedness 

Gluten Free Bread - If you are allergic to wheat or can't
digest gluten, give this tasty quick bread a try!
Recipes, recipes!- Delicious Whole Wheat Cinnamon Rolls and Whole Wheat Pancakes
Natural Foods Links & Resources- Food storage, grain mills, juicers, food co-ops, home preparedness and more.
Homemade Cheese - Just like Ricotta only you made it 
Nutritional Yeast - A quick and tasty source of protein and
vitamins. Learn more here...

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Gluten Free Quick Bread
Gluten is a protein found in wheat flour. It is what helps make wheat bread light and stretchy. Unfortunately, some people have trouble digesting gluten and/or are allergic to wheat. Also, giving your baby wheat products too early in life can make them prone to allergies when they are older.

For a tasty alternative when allergies are a concern try the following wheat free/gluten free bread recipe.

Please note: The honey in this bread is minimal and will be cooked so you can safely give this bread to a child under one, preferably nine months or older.

Gluten Free Quick Bread

1 1/2 cup Rice Flour
1/2 cup Soy Flour
1 Tbl. Baking Powder
1/2 tsp. Sea Salt (optional)
1 Egg
1 cup Milk or Water
1/4 cup Oil
2 Tbl. Honey or Maple Syrup
1/2 cup chopped dates

Combine all dry ingredients. Combine all liquid ingredients and add to the dry ingredients. Pour into a well oiled loaf pan. Bake at 375 for 35-40 minutes.

You can also use this dough to make muffins. Bake at 375 for 15-20 minutes.

Gluten free breads tend to be a little on the crumbly side and a little flatter and heavier than breads made with wheat flour but they can still be quite enjoyable!

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Recipes, recipes!
The following recipe is from one of Beth Durtschi's Preparedness Handouts that can be found her family's website at (see the Natural Foods Links page for more info). She has an article on wheat along with other self-reliance and family preparedness topics.Preparedness Hints
Delicious Whole Wheat Cinnamon Rolls and Pancakes 
by Beth Durtschi of Walton Feed Co. (see Natural Foods Links Page)
Making homemade cinnamon rolls seems to be a staple in many homes. We make ours with 1/2 whole wheat flour and they are delicious. We enjoy making these on Sunday and do it at least once a month. Part of the trick to keeping them soft is adding lemon juice. The recipe I use follows.

Cinnamon Rolls (modified from simply Ready by Terri Johnson)
• 1 C. butter or margarine, melted
• 1/2 c. sugar or honey
• 3 eggs, beaten
• 1 t. salt
• 2 T. yeast & 1 t sugar dissolved in 1 In C. warm water
• 2 T. lemon juice or vinegar
• 3 C. whole wheat flour
• 3 C. white flour (or wheat flour)
• 3/4 C. brown sugar mixed with 4 t. cinnamon (raisins, nuts)

Add butter, sugar, eggs, salt & lemon juice to dissolved yeast and stir. Add 3 C, of the whole-wheat flour and beat in mixer or by hand for 10 minutes. Add rest of the flour and mix until flour is absorbed (or longer). Be careful not to add too much flour, you want the dough to be as soft as you can manage.

Roll out into a large rectangle. (I use spray Pam on my hands and on the board, I avoid using any more flour if I can help it). Spread with 2 T. melted butter. Sprinkle with the brown sugar mixture and raisins and nuts if desired. Roll up so that you have a long skinny roll (not a short fat one). Slice into about 24 rolls and put into two 9x13 pans. Let rise until double (about 43 minutes) and cook at 350º F. for 20 minutes. 
 Cream Cheese Icing
• 8 Oz. cream cheese, kept cold
• 5 T. butter
• 2 t. vanilla
• 2 C. powdered sugar.
Process in a food processor until just mixed. Over mixing causes the cream cheese to break down and produces grainy looking frosting (Joy of Cooking, 1997, pg. 1008) Frost while still slightly warm.

Whole Wheat Pancakes
• 2 C. whole wheat flour
• 2 T. sugar
• 1 T. baking powder
• 1 t. salt
• 1/2 t soda
• 2 C. milk
• 1/4 C. oil
• 2 eggs
Mix dry ingredients together. Add liquid ingredients and mix just until moistened (do not over beat, thereby creating gluten, making tough pancakes). Cook on griddle at 350 (not 375 like for white flour pancakes). Makes about 24 pancakes.
We love these, especially with our chokecherry syrup! 

Personal and Family Preparedness
Vision: Each family uses principles of provident living in their daily lives.
Mission: "Increase awareness and practice of home production and storage. 

Homemade Cheese by Kelly Frohnauer
If you like Ricotta cheese then this is the recipe you need. It's super quick and easy. This is perfect for using up excess milk, whether fresh from the farm or whole milk from the store (must be whole, not 2%). This recipe is also great for those times when you are craving lasagne but don't have any ricotta or cottage cheese. 

1 Gallon of milk will make about 2 1/2 cups of cheese.

Pour milk into a large pan and put on medium heat. Stirring occasionally, bring just to the boiling point but not boiling. Turn heat off. Add 1/2 cup of lemon juice or white vinegar. Stir for about one minute as the curds seperate from the whey.

Pour through a fine strainer. When the whey has been drained away add salt to taste, stirring it in, then set strainer in a bowl, so it can continue to drain. Put bowl and strainer in refrigerator. 

You can use this right away or wait till it firms up a bit and becomes more crumbly in texture. 

If cheese does not firm up enough to hold in hand without sticking then you didn't let the milk get to the boiling point. It will still be useable and good, it will just be gooier and not as easy to crumble onto lasagne noodles.ENJOY!

Nutritional Yeast - by Allison Tyler
Have you tried Nutritional Yeast? It’s not the leavening yeast that makes bread rise (nutritional yeast contains no live enzymes) and it’s not Brewer’s yeast either. It is a condiment/ingredient and dietary supplement (rich in minerals, B vitamins - particularly B12 - and protein) that has a nutty, slightly sweet flavor that many describe as cheese-like. It’s animal-free, dairy-free, sugar-free and Kosher.

You can use it to add flavor and nutritional value in recipes for sauces and gravies; mix it into scrambled eggs or tofu; keep it in a shaker to sprinkle on salads, popcorn, pasta, baked potatoes or sandwich fillings; add it to casseroles or beans; etc., etc. 

There are a number of brands, but I recommend only Red Star Vegetarian Support Formula T6635+ Nutritional Yeast. Its manufacturing process guarantees it is the only proven, reliable vegan source of Vitamin B12. You can find the yeast at many health food stores in flaked or powdered form – both have a yellow coloring. Store it in a cool, dry place or refrigerate it. It keeps indefinitely. 

One caveat - adults shouldn’t eat more than 3 tablespoons of nutritional yeast per day – more may cause an increase in uric acid in the bloodstream, putting stress on the kidneys and/or contributing to gall stones or gout in certain individuals. One serving (approximately 3 tablespoons) of nutritional yeast contains 47 calories, 8 grams of protein, 5 mg of sodium, 5 carbohydrates, 4 grams of fiber and less than 1 gram of fat. 

So now you know about it and if it piques your interest, here’s where to get it and what to do with it once your take your stash home.

As mentioned above, most health food stores carry nutritional yeast. You can also order it online from The Dixie Diner – they do sell Red Star brand but list it on their site as T6635. This is also a great site to order a myriad of soy products from. The Mail Order Catalog carries Red Star brand as well. Call them at 1-800-695-2241 to order.

Joanne Stepaniak has written the definitive nutritional yeast cookbook, aptly titled The Nutritional Yeast Cookbook. Order it from Amazon here.

Here are some recipes to try:
Get Vegiemamma’s Nutritional Yeast Cheeze (sauce) 
recipe here .

3 recipes using Nutritional Yeast are found on’s message board posted by RubyTues59.

From comes this recipe for Curtis and Travis’ Pot Pie and this recipe for Nutritional Yeast Sauce . 70 more recipes can be found on their site by doing a search for nutritional yeast here.

From the International Vegetarian Union’s webpage comes this recipe for Melty Nutritional Yeast ‘Cheese’ Sauce.

Please email me at with your favorite ways to use Nutritional Yeast!
Originally published by Allison Tyler on Suite
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The Freezer Cooking Manual from 30 Day Gourmet  A Month of Meals Made Easy
by Tara Wohlenhaus
Same concept as book above. Written by 2 moms. Money saving ideas, nutritional information, meal preparing, freezing and kid pleasing recipes. Click on book for more reviews.

Preserving Summer's Bounty: A Quick and Easy Guide to Freezing, Canning, and Preserving, and Drying What You Grow.
 by Susan McClure (Editor) Rodale Food Center
Everything you need to know in complete step-by-step instructions plus 100's of recipes. (Click on book to see review)