Real Food Basics eBook |

Real Food Basics eBook

Click here to view a comparison table of all my ebooks.  You can see which recipes in each book are “free of” certain allergens, how many recipes are and what category they fall into (main meals, sides, desserts, etc.), how many are GAPS-friendly, and so on.  If you have special dietary needs, this chart will help you decide which book(s) are best for you!


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New!  Now in Second Edition!

Are you new to real food?  Looking for familiar recipes?  Or maybe you’re not as new, but you still need healthy, familiar recipes to cook for family or friends who are still rather skeptical.  Or, are you looking for a way to learn about why real food for yourself or others?

This book is the answer.  It will show you how to cook real, recognizable foods in your own kitchen. Foods that everyone loves, like pizza, ice cream, and French fries, that have been made over with healthy ingredients! People will be amazed that these foods are healthy because they are so delicious, but it’s true.  You don’t have to be deprived when you’re living the real foods lifestyle!

Also, it’s important to know why you’re making some of these changes.  But who has time to search for and then read hundreds of pages of research, and try to make sense of it all?  The book will explain to you why you need to make changes, what changes to make, and how to re-stock your kitchen to reflect these changes.  Every page has a resource section at the bottom, too, so that if you are so inclined, you can read the research for yourself.

In short, this book is a bite-sized, reasonably priced bit of information that will help you to understand the real-food lifestyle and adapt your kitchen to it, while still making recipes that please your family.

Table of Contents 

Our Story*
Fat’s Real Story*
Real Dairy*
Grains and the Food Pyramid*
A Healthy Diet, Healthy Lifestyle
Kitchen Tips and Procedures
Making Stock
Sprouting Grains
Making Butter
Fermented Foods*
Handy Kitchen Tools*
Baby Steps*
Shopping Guide
Main Dishes
The End

*Updated for the second edition!


  • Chicken Marinade
  • Roasted Chicken
  • Fried Chicken
  • Meatballs
  • Tomato Sauce
  • Chili
  • Potato Soup
  • Chicken Noodle Soup
  • Roast Beef
  • Mexican Chicken Soup
  • Cheese Sauce
  • Caesar Salad
  • Cheesy Potatoes
  • French Fries
  • Salsa
  • Sausage Gravy
  • Buttermilk Pancakes
  • Whole Grain Bread
  • Pizza Dough
  • Muffins
  • Coffee Cake
  • Biscuits
  • Chocolate Chip Cookies
  • Ice Cream
  • Super Food Smoothies
  • Chicken Chili*
  • Quick Beef and Potatoes*
  • Chicken Cutlets*
  • Grain-Free Chocolate Cheesecake Bites*
  • Zucchini Parmesan*
  • Honey Oat English Muffins*
This book makes a great introduction to real food for family members who may be skeptical.  They can learn the basics of “why,” “how,” and “what,” and follow and prepare simple, family-favorite recipes as they try out this new way of eating.

This book is truly for everyone!  Don’t miss it!

What are others saying about Real Foods Basics?

“New to real food and wondering where on earth to start? Kate Tietje knows what it takes to make the transition to real, whole and traditional foods, because she’s done it herself and has seen the positive benefits for her family’s health. She walks you step by step through the why’s and how’s behind it all, helping you stock your kitchen with the right foods and tools, and then shows you how easy it is to make delicious foods that everyone will enjoy!”

–Stephanie Langford, Keeper of the Home 

“Kate has put together a fantastic resource for anyone looking to take the step into real foods! She takes the subjects I had a hard time getting done for my own family and explains them so that anyone can understand and follow through. I also love the section on kitchen tips – she leaves no stone unturned.  A well rounded resource and must read!”

–Donielle, Naturally Knocked Up

“Kate equips you in your pursuit of wellness, while feeding your family their favorite comfort foods! Her family’s story and the simple recipe methods are inspiring. Kate walks you through the basics, from the store, to the kitchen, to the table. Keep this book alongside you in your journey of discovering whole, “real foods.”

–Michele Augur, Frugal Granola

“This book is for those of you who want to eat real food but don’t want your dinner guest to ask, “What is this?” ten times. You CAN make everyday American food that is nourishing rather than fattening, and Kate Tietje will hold your hand while you learn. If you’re intimidated by a 600-page tome filled with research and recipes, try the normal person’s version with a dozen pages of conversational food science, and then the mouthwatering, call-your-waitress over recipes for french fries, ice cream, and pizza. You’ll love the diner style taste with the real food nutrition.”

–Katie Kimball, Kitchen Stewardship

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Hi, I’m Kate.  I love medical freedom, sharing natural remedies, developing real food recipes, and gentle parenting. My goal is to teach you how to live your life free from Big Pharma, Big Food, and Big Government by learning about herbs, cooking, and sustainable practices.

I’m the author of Natural Remedies for Kids and the owner and lead herbalist at EarthleyI hope you’ll join me on the journey to a free and healthy life!

Meet My Family
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