Ebook + Companion Planner
The Natural Kitchen
Ten meal formulas instead of a hundred recipes: learn the shape, swap the ingredients, cook from the cupboard.
$14Buy now
Natural Knows / Food & kitchen
Real food, a clean pantry and the jars your grandparents made.
Whole-food cooking without the fuss. Find your kitchen personality, swap your pantry one shelf at a time, plan a week of simple meals and make your first ferment safely.
9free tools
40whole-food recipe cards
2%salt for classic sauerkraut
6guides and printables
Start here
What do you want to change in your kitchen?
Free food & kitchen tools
All Natural Knows tools9 tools. Fun, pro, for her, for him.
Every play draws new questions from a big bank, so the tools change each time you come back. Each one ends with a clear result, a safety note and the next step.
What's Your Kitchen Personality?
Batch cook, market lover, fermenter, budget or quick? Find out.
12 questions · 29 in the bankStart →Food Label IQ
Can you spot the sugar, the swaps and the safe-storage rules?
10 questions · 22 in the bankStart →How Whole-Food Is Your Kitchen?
Score your pantry, meals and snacks, and see your first swap.
12 questions · 27 in the bankStart →Her Weeknight Meal Match
A weeknight formula and five whole-food dinners that fit your week.
8 questions · 15 in the bankStart →His Batch-Cook Plan
One cooking session, a week of real food. Your plan in 2 minutes.
8 questions · 15 in the bankStart →Sauerkraut salt and timing guide
Exact salt and timing for your first jar of sauerkraut.
Instant resultOpen →Whole-food week planner
A simple week of whole-food dinners that fits your time and budget.
6 questions · 6 in the bankStart →Kitchen pantry readiness check
Score your pantry for simple whole-food cooking.
8 questions · 10 in the bankStart →Daily water estimator
A simple daily water guide for your day.
Instant resultOpen →The shortcut vs the source
Four kitchen habits worth swapping
ShortcutUltra-processed snacks with long labels
The sourceWhole foods with one ingredient each
ShortcutFlavour from a packet
The sourceHerbs, spices, citrus and good salt
ShortcutStore-bought pickles with preservatives
The sourceFerments your grandparents made in a jar
ShortcutEating whatever is quick
The sourceA one-page weekly plan and a stocked pantry
Guides & kits
Shop all guidesEverything for food & kitchen, in one bundle
The Natural Kitchen Bundle · 6 products
The Natural Kitchen Bundle
Plan once, shop once, cook twice: a whole-food week with a meal planner, a pantry swap list and 40 recipe cards.
- EbookThe Natural Kitchen
- EbookThe Clean Pantry
- EbookFermenting at Home
- PrintableWhole-Food Meal Planner
- PrintablePantry Swap List
- PrintableWhole-Food Recipe Cards
$37$72 separatelySave $35
Digital download · All sales final
Ebook + Companion Planner
The Clean Pantry
Swap your pantry to whole foods one shelf a week: use up first, then swap, so nothing goes…
$14Buy now
Ebook + Companion Planner
Fermenting at Home
How much salt for sauerkraut? 2% of the cabbage weight — 20 g per kilo. The full method,…
$14Buy now
Printable Planner
Whole-Food Meal Planner
Plan a whole-food week in 20 minutes: 4 cook nights, leftovers for lunch, one shopping list.
$12Buy now
Printable
Pantry Swap List
96 processed foods and what to buy instead, from cereal to ready meals, with amounts and how long…
$9Buy now
Printable Cards
Whole-Food Recipe Cards
40 simple whole-food recipes on cards: grams and cups, time, servings, how long it keeps and allergens on…
$9Buy now
Food & kitchen journal
All articlesRead, then try it tonight
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Timeless Natural Remedies for Lasting Eye Comfort: Dry Eyes Herbal Remedy
Learn how a dry eyes herbal remedy can naturally relieve irritation, redness, and dryness. Explore time-tested herbs and strategies for lasting eye health.
Herbs & teas · 10 min read
A Timeless Guide to the Benefits, Brewing, and Best Ways to Use Basil Herbal Tea
Herbs & teas · 6 min read
Natural Pre Workout: Give Your Body Real Energy, Not Chemicals
Food & kitchen · 10 min read
Gentle Daily Detox Habits That Help the Body Get Rid of Waste Naturally
Herbs & teas · 8 min read
Bitter herbs: what they are and how they help digestion naturally
Food & kitchen · 8 min read
The benefits of dry brushing for skin health and lymphatic drainage
Food & kitchen · 9 min read
Signs of a Mineral Deficiency That You Shouldn’t Ignore
Herbs & teas · 7 min read
Alternative Medicine for Dizziness: Timeless Ways to Feel Better and Stay Healthy
Food & kitchen · 8 min read
How to Do Keto Naturally Without Processed Foods: Clean Keto
The natural kitchen guide
Whole-food cooking: a simple pantry, a weekly plan and safe fermenting
What whole food means
Whole food is food close to how it grew: vegetables, fruit, grains with their bran, beans, lentils, nuts, eggs, fish and meat cooked simply. Packaged food is not banned, but the shorter the ingredient list, the closer it is to something you could make at home.
The pantry swap
| Instead of | Try |
|---|---|
| White rice and pasta | Brown rice, wholewheat pasta, bulgur |
| Sweet breakfast cereal | Plain oats with fruit and nuts |
| Ready sauces | Tinned tomatoes, garlic, olive oil, herbs |
| Crisps | Roasted chickpeas, nuts, popcorn made at home |
| Soft drinks | Water, herbal iced tea, sparkling water with lemon |
Swap one shelf a week, and finish what you have before you buy the replacement.
A weekly plan that works
Plan three dinners, not seven. Cook one grain and one pot of beans on Sunday, roast a tray of vegetables, make one sauce. Then mix them all week in bowls, wraps, soups and salads. Use the leftovers within three days or freeze them.
Quick win
The weeknight formula: grain or bread + protein + two vegetables + a sauce. Twenty minutes, any night.
Fermenting safely
Sauerkraut is the best first ferment. Shred cabbage, weigh it, add 2% non-iodised salt (20 g per kg), massage until it releases brine, pack it into a clean jar and keep the cabbage under the liquid. Taste from week two at room temperature, then move it to the fridge.
Watch out
White film (kahm yeast) can be skimmed. Fuzzy mould, pink or black growth or a rotten smell means the whole batch goes in the bin.
Food safety basics
- Fridge cooked food within one to two hours; rice within an hour.
- Separate boards for raw meat and ready-to-eat food.
- Do not rinse raw chicken: cooking makes it safe, rinsing spreads germs.
- Defrost in the fridge, not on the counter.
- No honey for babies under 12 months.
Quick check
Which bread label is a real wholegrain?
FAQ
Questions people ask about food & kitchen
What is the easiest way to start eating whole food?
Swap one thing a week: oats for cereal, brown rice for white, water for soft drinks. Small swaps that stick beat a full pantry clear-out.
How much salt goes in sauerkraut?
About 2% of the cabbage weight: 20 g of non-iodised salt per kilo.
How long do leftovers keep?
Two to three days in the fridge. Freeze anything you will not eat by then.
Is frozen veg as good as fresh?
Plain frozen vegetables are whole food and often frozen soon after picking. They are a great budget option.
How do I know if a ferment has gone bad?
Fuzzy mould, pink or black growth or a rotten smell. If in doubt, throw it out.
Everything Natural Knows, one download
The Natural Knows Natural Life Kit
Skincare, home, kitchen, oils, herbs, calm and more: every Natural Knows bundle in one download, with a 12-month path.
- BundleThe Natural Life System: Women
- BundleThe Natural Life System: Men
- BundleThe Natural Skincare Bundle
- BundleThe Non-Toxic Home Bundle
- BundleThe Natural Calm & Evening Bundle
- BundleThe After-40 Natural Bundle
- BundleThe Essential Oils Bundle
- BundleThe Herbal Kitchen Bundle
$127$501 separatelySave $374
Digital download · All sales final
