Monica Corrado opens this week’s In the Kitchen with Monica livestream with a seasonal conversation about soup-making basics. As cooler weather settles in, she breaks down a simple framework for making nourishing soups at home, beginning with good-quality ingredients and a flavorful stock or broth.

Highlights include:
-The three basic types of soup: clear, blended, and cream
-Two different methods for building a clear soup, including sautéing vegetables in traditional fats for a richer flavor
-How to cut and cook different vegetables so they finish at the same time
-Using onions, garlic, herbs, salt, and fats to build flavor
-How to turn a clear soup into a blended soup, then into a cream soup
-Ideas for using cultured cream, raw cream, kefir, yogurt, or coconut cream
-Tips for batch cooking, freezing soup, and keeping homemade stock on hand
-A Q&A covering meat stock, bone broth, cooking fats, soup storage, cookware, broth-making, and different types of bones

Monica closes by encouraging viewers to keep stock or broth ready, experiment with clear, blended, and cream soups, and make extra so a nourishing meal is always close at hand.

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Monica Corrado opens this week’s In the Kitchen with Monica livestream with a conversation about fats—specifically the difference she sees between traditional fats and highly processed industrial oils. Using avocado oil as a starting point, Monica encourages viewers to think about how fats are made, how much processing is involved, and which fats have traditionally been part of the human diet.

Highlights include:
-Why Monica distinguishes whole avocados from avocado oil
-The difference between traditional fats and highly processed industrial oils
-A discussion of butter, cultured butter, ghee, lard, tallow, duck fat, chicken fat, coconut oil, and olive oil
-How butter and cultured butter are traditionally made from cream
-Why Monica encourages reading ingredient labels and considering how a fat or oil was produced
-Ways to incorporate traditional fats into soups, stocks, stews, eggs, mayonnaise, and everyday meals
-A Q&A covering fat digestion, gallbladder support, olive oil, soaking beans, cultured foods, and introducing more fat into the diet
Monica closes by encouraging viewers to look more closely at the fats they are eating, choose foods that are as close to their traditional form as possible, and gradually incorporate more nourishing, traditional fats into their kitchens.

Website
https://www.drcowansgarden.com/

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Monica Corrado opens this week’s In the Kitchen with Monica livestream with a timely conversation about preserving the harvest as autumn approaches. She compares canning and lacto-fermentation, looking at how each method preserves food, how they differ, and why she prefers fermentation when possible.

Highlights include:
-The key differences between canning and lacto-fermentation
-Why Monica describes canned foods as “dead” and fermented foods as “alive”
-How fermentation uses salt and beneficial microbes to break down sugars and plant fibers
-The storage advantages of canning versus the cooler temperatures needed for fermented foods
-How canned foods can later be fermented before eating
-A comparison of fermentation, freezing, and low-temperature dehydrating for preserving food
-A Q&A covering kombucha, fermented beans, sauerkraut, kefir, fermented ketchup, and ways to preserve a bumper crop

Monica closes by encouraging viewers to experiment with lacto-fermentation, find the preservation method that works best for their harvest and storage space, and include fermented foods in their meals regularly.

Website
https://www.drcowansgarden.com/

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Monica Corrado opens this week’s In the Kitchen with Monica livestream by continuing her seasonal conversation about supporting the body as we move into autumn. This week, she focuses on what she calls the “one pot meal that heals”—simple, nourishing meals made with meat, vegetables, herbs, broth, and traditional cooking methods.

Highlights include:
-How to make a simple one-pot meal using a whole chicken, meaty bones, vegetables, herbs, spices, water, and good salt
-The benefits of using a Dutch oven or slow cooker for easy, nourishing meals
-Why Monica emphasizes bones, skin, cartilage, and connective tissue when preparing soups and stews
-How slow cooking can create tender, gelatinous meals while making food preparation easier for busy families
-Ideas for varying one-pot meals with different meats, vegetables, seasonings, and cuisines
-A Q&A covering slow cookers, Dutch ovens, sprouted lentils, organ meats, brisket, olive oil, cookware, and meal planning

Monica closes by encouraging viewers to bring soups, stews, and other one-pot meals back into the kitchen this autumn—not only as a simple way to prepare nourishing food, but also as an opportunity to slow down, gather around the table, and share a meal together.

Website
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Monica Corrado opens this week’s In the Kitchen with Monica livestream with a seasonal conversation about supporting the lungs as we move into autumn. Drawing from principles of traditional food preparation and Chinese medicine, she explores how changes in temperature, wind, and dryness can influence the body and which foods she recommends bringing into the kitchen during this time of year.

Highlights include:
-Why Monica associates autumn with supporting the lungs and large intestine
-The importance of traditional fats such as lard, tallow, butter, ghee, and duck fat
-Warming, moist foods including soups, stews, stocks, broths, and root vegetables
-Using warming spices and ingredients such as garlic, onion, cayenne, horseradish, hot sauce, and wild ramps
-A look at fire cider and ways to incorporate it into meals and daily routines
-A Q&A covering castor oil, slow cookers, sprouting lentils and beans, fermented foods, raw meat and fish, and structured water

Monica closes by encouraging viewers to begin preparing for the seasonal transition by bringing more warmth, moisture, traditional fats, and warming spices into their meals as autumn approaches.

Website
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Monica Corrado opens this week’s In the Kitchen with Monica livestream with a conversation about plant foods versus animal foods and the narrative that one is inherently better than the other. She shares her perspective on the different roles these foods can play in the diet and why she believes both deserve consideration.

Highlights include:
-Monica’s distinction between plant foods as “cleansers” and animal foods as “builders”
-A discussion of nuts, seeds, beans, and grains and traditional preparation methods such as soaking, sprouting, and fermenting
-The role of anti-nutrients, fiber, starch, and sugar when considering different plant foods
-An overview of animal foods including meat, poultry, fish, eggs, dairy, organ meats, and traditional animal fats
-A Q&A covering Candida, raw versus cooked meat, fermented foods, coconut milk, histamine, raw dairy, and Dr. Cowan’s Garden vegetable powders

Monica closes by encouraging viewers to move beyond the plant-versus-animal debate, listen to their own bodies, and consider how both plant and animal foods can fit into a nourishing way of eating.

Website
https://www.drcowansgarden.com/

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Monica Corrado opens this week’s In the Kitchen with Monica livestream with a look at what makes a nourishing plate. Building on previous conversations about real food and nourishment, she reviews changing dietary guidelines before sharing her own framework for thinking about the foods we eat.

Highlights include:
-A look back at food pyramids and dietary guidelines and how recommendations around grains, fats, protein, fruits, and vegetables have changed over time
-Monica’s perspective on traditional fats, animal foods, whole milk, cultured dairy, and properly prepared grains
-The distinction she draws between “dead” foods that are cooked, canned, packaged, or highly processed and “live” foods that are raw, cultured, sprouted, or fermented
-Ideas for incorporating raw and cultured dairy, lacto-fermented foods, sprouted foods, and other traditionally prepared foods into meals
-A Q&A covering fermented foods, cultured dairy, oats, MCT oil, fiber, cooking fats, and more

Monica closes by encouraging viewers to look beyond conventional food pyramids and plates and instead consider how much fresh, raw, cultured, sprouted, or fermented food they are including in their meals—starting with one doable change at a time.

Website
https://www.drcowansgarden.com/

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Monica Corrado opens this week’s In the Kitchen with Monica livestream with a conversation about nourishment and what it means to truly nourish ourselves and our children. With back-to-school season underway, she focuses on creating intentional breakfast routines and choosing real, nutrient-dense foods to help children start their day well.

Highlights include:
-The meaning of “nourish” and why nourishment involves more than simply eating
-Creating a calm, intentional breakfast rhythm and making time to eat together
-Breakfast ideas featuring eggs, butter, pastured meats, cultured dairy, sourdough, and properly prepared grains
-Traditional preparation methods such as soaking, sprouting, and fermenting grains, nuts, seeds, and beans
-Practical tips for meal planning, stocking the kitchen, and simplifying nourishing breakfasts during busy school mornings

Monica closes by encouraging families to start with one doable change, create a consistent rhythm around breakfast, and consider how the food, preparation, and atmosphere surrounding a meal can all contribute to nourishment.

Website
https://www.drcowansgarden.com/

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