Healthy Eating
Eat only real food, prepared by people, not machines. Don't eat anything with artificial ingredients or industrial processing.
Eat lots of lacto-fermented vegetables, a little meat and some animal fat.
If the ingredients list a non-food ingredient in it such as chemicals or preservatives, don't eat it.
Get food that has been grown without the use of pesticides or artificial fertilizers.
Eat whole, unprocessed foods. Do not eat canned, packaged or processed food.
Eat something fermented with every meal. Make sauerkraut and/or other lacto-fermented vegetables (pickles).
Eat about 80% raw (preferably cultured or fermented) fruit and vegetables, 10% meat and 10% raw dairy. There are other traditional diets that have different ratios, such as native Arctic people who eat predominantly meat and blubber (often fermented for long periods in the ice), but this is a good benchmark for someone coming from a standard Western diet to aim for as they adjust to a different eating style. It would be preferable if you could eat raw organ meat such as liver, but eating it cooked is better than not eating any meat at all. Eat 10% dairy (milk products), preferably raw from pastured cows. Eat meat and eggs from pasture-raised animals.
Vegetables: Peel, soak overnight, lacto-ferment (see sauerkraut and pickles) or slow cook. Eat cooked vegetables with real fat such as butter or sour cream.
Don't eat until you have felt hungry for at least an hour. Stop eating before you are completely full.
Eat by the season. Emphasize in: Winter: meat and animal fats. Late winter: fasting, tree leaf teas, vinegar Spring: leafy greens, sprouts,.Summer: milk, eggs, fruit and vegetables. Autumn: grains (no more than 60 grams or a slice of bread a day), fish and root vegetables.
Eat food that has been grown naturally, without chemicals ("organic", although it doesn't necessarily have to have the organic label).
Eat a tablespoon of virgin coconut oil every day.
Eat wild-caught fish (not farm-raised) and shellfish from un-polluted waters.
Meat: fat, bones and organ meats are better than lean muscle meat (steaks, chops).
Use animal fats instead of vegetable fats or oils. Render your own lard and tallow by simmering in water.
Use only extra virgin olive oil or expeller expressed sesame, flax or virgin coconut oil if you need to use a vegetable oil.
Drink raw, fermented or lacto-fermented beverages such as ale every day, especially when eating grains or other sugars and starches/carbohydrates.
Use naturally-fermented or cultured condiments or cultured (sour) cream.
Make bone broth and use it to prepare food or drink half a cup a day plain.
Use unrefined, full-array salt such as Celtic sea salt or Himalayan crystal salt. Do not use table salt.
Use baked enamel for cookware, or cast iron, glass or ceramic, or wrap food in leaves and cook over wood fire. Do not use aluminum or reactive metals.
•  Buy local fruits and vegetables if possible. It is not necessary that they are labelled "organic" as long as the farmer uses natural or nourishing techniques.
Eat low quantities of grains if you eat grains. Use whole grains and soak them in liquid for at least 12 hours. Soaking grains, as with most plant foods, will make them easier for you body to digest.
Use natural sweeteners in moderation, such as raw honey, maple syrup, date sugar, dehydrated cane sugar juice (sold as Sucanat or Rapadura) and stevia powder. Avoid high fructose corn syrup.
Make your own unpasteurized wine or raw beer (ale). Drink unpasteurized wine in moderation with meals.
Use only natural, food-based supplements. Supplements should include cod liver oil and Vitamin C. Take a multi-enzyme digestive enzyme tablet if you experience "food allergy", indigestion or other digestion malfunctions.
Avoid vegetable fats that are solid at room temperature and sold in cans.
Avoid refined vegetable oils made from soy, corn, safflower, canola or cottonseed.
Do not use polyunsaturated oils.
Do not practice strict vegetarianism (veganism). Animal products provide vital nutrients that cannot be found in an all-plant diet.
Avoid products containing protein powders or texturized vegetable protein (TVP).
Avoid processed, pasteurized milk; do not consume ultrapasteurized (UHT) milk products, lowfat milk, skim milk, powdered milk or imitation milk products.
Avoid battery-produced eggs and factory-farmed meats and fish.
Avoid canned, sprayed, waxed and irradiated fruits and vegetables. Do not eat artificial food additives, eat only foods.
Do not eat food with aspartame, artificial MSG or hydrolyzed vegetable protein. Most commercial soups, sauces, broth mixes and condiments contain one or more of these ingredients, even if it doesn't say so on the label.
Do not use commercial salt, baking powder or antacids.
Do not drink fluoridated water.

Organic or non-organic?
The certified organic label does not mean what it used to. Many additives can be put in food certified organic, including non-organic ingredients, and still meet the certified organic label standards. To get "organic" food, know the people you buy your food from, if you can't grow it yourself. Ask questions about it if you can't actually go to the farm and see it growing. As close to the dirt as you can get is the best food. Because of the costs involved in getting organic label certification, and the fact that it is not that good an indicator of the quality that went in to growing the good, many farmers and food producers prefer to go back to calling their food "beyond organic" or something similar. There is no government standard to regulate these claims, as yet. You have to trust the seller. That's why it's best to be able to go to the farm and look at the food you are going to eat.

Also, note that "organically grown" means "not organic". Usually it has been irradiated after harvest and gassed as it was packaged, which is the most common reason why something has to be labelled "organically grown" rather than "organic." I would not trust anything labelled "organically grown" because it means it was grown by farmers who only wanted to meet the minimum requirements for organic for the money and did not care what happened to their produce after it left the farm and before it arrived at someone eating it.

. Seeds and Sprouting 

• Sprout seeds (except linseed/flax) and soak beans before eating.
Sprouted seeds such as sunflower, quinoa, buckwheat and millet can be eaten raw, sprouted beans should be steamed lightly before eating.
• Alfalfa sprouts should be greened before eating.
If you want gelatin to mix in a drink,  soak linseed Otherwise, don't soak linseed (flax) Eat 1 spoonful a day of crushed raw linseed. Combine freshly ground flax seed with cultured dairy
Soak nuts, almonds, pumpkin and squash seeds, sunflowers and peanuts overnight before eating.

 Dairy (Milk and Cream) 

Drink raw, whole milk. If you can't get raw milk, buy pasteurized whole milk and culture it with kefir, rennet, sour cream with live enzyme or clabbered raw milk to "re-raw" it (add pro-biotic organisms and enzymes back into sterilized food).(See Culturing Dairy.) Sour cream listed with ingredients "pasteurized cultured cream" is not live but sour cream listed as "cultured pasteurized cream" is live. Read the label carefully.
Do NOT get UHT (ultra-pasteurized) milk or cream. Do not drink skim, low-fat or no-fat milk. It is OK to mix no-fat milk with cream in order to get a non-homogenized, whole-fat milk. Then re-raw as above.

Grains can be a good source of food in small amounts, but they are not a super-food and can be eliminated from a healthy diet if you choose. Substitute coconut flour, tapioca, buckwheat, ground flax seed or almond flour. Limit grains to about 60 grams or 3-5 tablespoons a day.

Do not use modern ("green revolution") wheat, which is almost all wheat sold in stores and used in making wheat products. Use heritage wheats instead. Heritage wheats are emmer, einkorn, khoresan (usually sold as Kamut) and spelt.

If cooking with grain (making bread) make a sourdough bread that soaks the grain in a lacto-fermenting liquid for long periods (days).

Eat fat and extra minerals with grains if eating grains.

Soak grains or flour overnight or for a day before eating to improve digestibility. To eat raw, see Raw Wheat Cereal. Ferment grains to make ale.

Gluten-containing grains are harder to digest, and the more gluten, the harder they are. This is one of the reasons you should not eat modern wheat, which has been genetically modiifed to have many times more gluten that natural wheat. A little gluten can be good for you as a source of plant protein, but too much is like eating glue. The gluten-containing grains are: wheat, oats, barley and rye. These should always be soaked and/or fermented before eating. Non-gluten-containing grains are:  buckwheat, rice and millet. These do not absolutely need to be soaked overnight before eating, but they need to be slow-cooked, preferably in bone broth, or sprouted.

Always accompany any carbohydrate, cooked or raw, with a fermented carbohydrate with live yeast (such as raw ale or kombucha) to help digest it.

I don't recommend "low-carb", but I do recommend "low-grains". How much grain would a hunter-gatherer eat? It takes a long time to gather even a handful of grain and remove the husk. That's the amount that is good for you, not the amount that modern processing of flour makes available.

 Meat and Animal Fat 

Get organic, pasture-fed meats.
Eat a small portion of liver or other organ meat at least once a week. 
Render your own lard and use it for cooking. Always eat some fat if eating rabbit meat, which has no fat or deer (venison) or other very lean, no-fat meats.
• Lacto-ferment meat to eat raw. Put a pea-sized piece of raw meat (wild-caught or organ meat is ideal), put it in sauerkraut juice and place in the fridge. Let it ferment for a day. Cut it up and add chopped garlic, ginger, avocado etc. and a spiced vinegar and sea salt and you'll never know you're eating raw, fermented meat. Lacto-fermenting fish.

Almost all disease has some mineral deficiency component, either as cause, exacerbation or inhibiting healing. It is very unlikely that anyone living in a modern situation is getting enough minerals in their diet without making some conscious effort to supplement them. Minerals can be supplied by earth (clay), organic plant ash, bone meal and full-array salts. See minerals for ways to make your own mineral supplements.

Have your own chickens, if you can. Otherwise, get free-range, organic eggs if possible.
Eat the yolks raw, if possible, cook the whites if you eat the whites. A good way to do this is to make a 2-minute boiled egg that cooks the white and leaves the yolk warm but uncooked.
 Fruits and Vegetables 

Eat a raw or fermented apple every day if it's available. It will still keep the doctor away.
It is better to eat fruit and vegetables raw or fermented, such as sauerkraut, but if you're going to cook, make a nutritious soup with leftovers and bone broth.

These food usually do not need a lot of artificial fertilizers and pesticides to grow, so if you buy food from supermarkets, these do have to be organic and are usually fairly low in residual chemicals: asparagus, avocadoes, bananas, blueberries, broccoli, cabbage, eggplant (aubergine), frozen corn, frozen peas, kiwis, mangoes, onions, papaya, pineapples, sweet potatoes and  watermelon. Because these fruits and vegetables do not need a lot of pesticides to grow, they are usually low in chemicals even if they are grown conventionally and sold in supermarkets. See Vegetables for complete list of pesticide loads.

Garlic, onion and chives are all especially nutritious. Try to eat some every day. Onions are very easy to grow. Plant the sets and weed a little. Onions are ready to dig up when the green sprouts dry up. Onions that you have bought and that are starting to sprout can be planted in the ground to harvest the onion greens that come up. Onions can be chopped and stored in the freezer.Onions should be sauteed slowly in lard or other animal fat to add to soups.


Drink 1 ounce of water for each 2 pounds of weight. Make cabbage water or clay water for extra nutrient value. Take extra minerals while you are drinking a lot of water. Some people find that after they have been on a healthy foods diet for a few years that they do not need to drink as much water, but, at the beginning, it is good to help wash away any toxins that have been accumulating throughout a lifetime of poor food options.
Make Kombucha tea. Drink a minumum of 2 ounces of kombucha or a spoonful of apple cider vinegar a day. The kombucha tastes *way* better than the vinegar, so get a kombucha mushroom and start making your own.
Make real ale.
Make kvass.
Make your own soft drinks.
Water -- Unless you have reasons to counterindicate it, try to go on a water fast for at least a couple days in the early spring. This helps to flush out any toxins that have built up from eating meat and fat, which are good for you in themselves but can leave by-products. Be sure to take extra minerals with the water if it is not water coming from the ground.
Add a teaspoon of clay to a quart of water to add back natural and trace minerals.   

 Cooking and Cookware 

Use low temperatures as much as possible. A pressure cooker should be set at the lowest pressure. Pressure cookers will reduce the viability of some proteins and vitamins, but they are suited to bring out the minerals in bones. Slow cookers and rice steamers are good, but make sure the piece inside a slow cooker does not have lead in the glaze. Use your own glass bowl in a crockpot if you aren't sure. Use baked enamel cookware or cast iron. Season cast iron by coating it with fat/lard and heating it. Do not wash in soap and water but use paper towels or plastic scrapers to clean it after use. Add more lard to it if any food sticks.
If you buy "pre-seasoned" cast iron, remove the seasoned layer and re-do it yourself. Make sure any glass or ceramic cookware is recommended for stovetop use before putting it on top of direct heat, some pyrex or ceramic ware may crack on the stove if it has been scratched. Use a heat diffuser and do not subject it to extreme temperatures, or rapid changes in temperature.

YES: seasoned
cast iron, baked enamel, pyrex, Corningware, ceramic, clay pottery.
NO: non-stick, teflon, aluminum
Maybe: stainless steel (if it has not been scratched)

Ideally, use baked enamel for boiling or slow cooking and oil-seasoned cast iron for frying.

To season cast iron cookware: If new, wash in hot soapy water to remove any wax or seasoning on the pan. Then, coat with vegetable oil (not soy), lard, tallow or other animal fat. Wipe excess off with paper towel and bake in oven at 500 degrees for 1 1/4 hour.

Cleaning cast iron cookware:
To keep seasoned, cook with animal fat. To clean, scrape stuck-on food off with plastic knife, spatula or fingernails. Wipe off excess fat with dish towel or paper towels (or allow to stay in the pan if you are going to be using it again soon and not going to be putting it away). Do not wash in water. Cast iron seasoning improves with age so let cooking fat build up over time.

Notes about pre-heating oven:
Most recipe instructions include a pre-heated temperature so that the recipe can be standardized for any kitchen, not because the item to be cooked needs to go into a hot oven. I don't pre-heat. I turn the oven on when I am ready to put the item in. Once you are used to how your oven works, you don't need to waste energy pre-heating it for most of what you cook. I suggest for this recipe you turn your oven on to your favorite baking temperature when you are ready to put the cake in the oven, keep an eye on it, turn it around halfway through cooking and make a note of how long it takes to bake in your oven for next time, and save that little bit of energy that went into pre-heating to a precise temperature.


Eliminate processed or refined oils as much as possible. Replace mayonaise by mixing cultured cream, kombucha and sea salt.

I do not recommend eating mayonnaise. You do not need all that oil, even if it is good, healthy raw, cold-pressed oil. But if you are going to eat it, it is better to make it yourself rather than purchased a manufactured product. To make mayonaise, put all ingredients into a glass jar and put an immersion blender (stick blender, magic bullet blender) into the jar. Start blending at the bottom and slowly bring the blender up. You can then store the mayo in the jar it was made in.

Use small amounts of cold-pressed, extra-virgin olive oil as the only pourable "vegetable oil". For salad dressing, mix kefir cheese, thick sour cream or yogurt cheese with seasoned sea salt and lemons.

Meat marinade: Mix naturally fermented soy sauce with mustard and honey. Soak meat overnight.


If you eat white sugar or other refined carbohydrates, keep it to as little as possible and accompany it with a glass of raw, fermented ale, soda or kombucha with live yeast. The yeast will eat some of the sugar along the way and produce carbon dioxide and vitamins, better for you than plain sugar.

Healthy sweeteners are raw honey, agave syrup, stevia and malt syrup.


Beans are not a super-food and cannot be eaten raw, so they can be eliminated from a healthy diet if you choose.

Baked beans take at least 3 days to make properly:

Day 1
Put beans in a jar, cover with water and allow to soak for a day.

Day 2

Pour off that water
Put the beans in pot, cover with water and bring to a boil
Turn off heat and pour off water
Transfer beans to a  slow cooker and cover with bone broth.
Slow cook for a day or until soft. Add more bone broth if it gets too dry.

Day 3
When beans have been cooked soft, add full-array salt, naturally fermented soy sauce, tomato sauce, lard-fried onions and garlic. Leave on low heat for another day.

These beans can then be added to other carbohydrates like brown rice or sourdough bread and eaten with a raw, lacto-fermented pickled vegetable (like sauerkraut or pickled cucumbers) for maximum nutrition.

 Do's and Don'ts 


Eat at least 80% raw
Drink an ounce of water for every half-pound of body weight
Eat something fermented with every meal
Eat at least a little bit (teaspoon) of raw animal fat every day: this may be in the form of egg yolks, fatty fish, butter, meat
   Get sunlight whenever possible


No refined food products
No heated/cooked (pasteurized) dairy products
No margarines or saturated vegetable fats
Avoid vegetable oils (except virgin olive oil and coconut oil)
No refined sugars (except fermented)
Avoid refined and processed oils and hydrogenated oils
    Avoid drugs, whether recreational or medicinal, as much as possible

 Make sure all your foodstuffs come only from the following categories: 

    * Wild-caught fish and shellfish
    * Organic (meaning food that is grown without pesticides or chemicals) meats and poultry.
    * Organic, free-range eggs
    * Raw honey
    * Small amounts of raw and unheated extra virgin olive oil and virgin coconut oil
    * Small amounts of truly raw and unheated freshly ground flax seed or chia seed
    * Fresh raw vegetables, preferably organic
    * Fresh raw fruits, preferably organic
    * Drink 1 ounce of water for every 2 pounds of body weight per day. Mix 1 quart water with 1 Tablespoon raw vinegar, 1/2 teaspoon clay, 1/4 teaspoon celtic sea or Himalayan crystal salt
    * Raw, unheated, organic, pasture-fed raw dairy (milk and cream)
    * Limited amounts of truly raw and unheated nuts and seeds
    * Limited amounts of dried fruits, and only if truly unheated and unprocessed (no oils, sugars or sulphur)
    * Modest amounts of grain, about a handful or 60 grams a day, such as well-fermented sourdough bread, or very limited amounts of unheated, uncooked breads, such as "Essene Bread".

 Where Do I Start? 

Make gradual changes to your diet,

Eliminating the bad things:
No commercially processed soy products unless they have been traditionally fermented or brewed naturally.
No vegetable oils except extra virgin olive oil, coconut oil and expeller-pressed oils
No hard vegetable fats (like Crisco)
No white flour, refined sugar (except for brewing fermented beverages). No "high fructose corn syrup".
No processed and packages foods. (If you have to purchase prepared foods, read the label. Remember to eat only food. If an ingredient isn't food, like artificial sweeteners (Splenda, aspartame), something with E-numbers or chemicals, don't eat it.)
No soft drinks, no pastries, no junk foods.

See Home Remedies for things you can use instead of chemical and medical drugs.

Once the bad things have been eliminated, improve the quality of your food. Look for grass-fed meats, farm eggs and raw milk in your area.

Add organ meats to your diet.

Add whatever super-food supplements you want to your diet. Super-food supplements are: cod liver oil, virgin coconut oil, kelp (in capsules), bone meal, rosehips, papaya. Also very useful are Vitamin E, co-enzyme Q10 and Vitamin C.

 After that, learn to culture and ferment milk products, vegetables (sauerkraut) and ale. 

Start making a bone broth to have on hand all the time.

Replace white sugar with natural sweeteners in moderation, such as raw local honey, grade B maple syrup, raw agave nectar, rapadura and sucanat.
Replace fruit juices with lacto-fermented beverages, such as kombucha, raw ale and beet kvass.
Replace vegetable oils and trans fats with animal fats such as raw and cultured butter, olive oil, sesame seed oil, coconut oil, lard, chicken fat, tallow, etc.
Replace industrially produced cereals with soaked oatmeal and brown rice.
Replace pasteurized dairy products with raw and cultured dairy.
Replace processed, convenience foods (boxed, packaged, prepared and canned food items) with fresh, organic, whole foods. 

The Yoga of Eating  by Charles Eisenstein
Fat: An Appreciation of a Misunderstood Ingredient  With Recipes by Jennifer McLagan  
Nourishing Traditions by Sally Fallon

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Table of Contents
adding raw egg to hot liquid || adjust alcohol || airlock || alcoholism || ale || antibiotics questions || apples || arthritis || avatars || bagels || balaclava || basin bath || beans and rice || beets || bone broth || book suggestions ||  bread beer || bread kvass || brew by bottle || brine pickling for beginners || cabbage water || cancer || carrot cake || casserole || chocolate || cholesterol || chutney || clay || cleaning stuff || coffee || coloring drawings || coloring pages || condiments || container gardening || cookware || corn | cosmetics || cream cheese || cream of wheat || culturing milk and cream || cure alcoholism? || dandelions || dehydrating || depression era living || diatomaceous earth (DE) || dmso || e-books for sale || "e. coli infections" || eat dirt || eating less || edible leaves and flowers || eggs || elderberry syrup || EM || evolution || evolution for children || exercise || fast food || fermented malt tea || fermented sun tea || fish, how to filet || fish head soup || fizzy drink || flour || flu || food allergies (indigestion) || food circle || free e-books || frugal healthy eating || fungus in body || grains || grain-free || green tomatoes || gruit ale || hard iced tea |head cheese (lunchmeat) || healthy eating || heartburn and indigestion || home remedies || how to not get sick || how to publish on kindle (ebook) || ice cream || indigestion || instant NT || japonica quince, identifying || kefir whey || kelp || kimchi & sauerkraut || kombucha || kvass || lard || lemon pickles || lemon pudding || lifestyle || liver || liver loaf || living on less || make animated gif || make whey || magnesium || magnesium diy || magnesium oxide || magnesium sulfate diy || mead || mincemeat || minerals || mold || moldy lemon uses || msg || mustard plaster || my drawings || near beer || oneil's shebeen || pekmez || penicillin diy || pesticides || ph testing strips || physic garden || phytic acid || pickles || pie crust || plums || POGs || poor richard's ale || pork pie || pregnancy and birth || preserving eggs || quince cheese || quince curd || quince honey || quince jam || quince soda || quince syrup || radiation exposure || raspberry framboise || raw beer || raw corn beer || raw fermented fish || raw milk || re-downloading a kindle book || roots beer || salsa || seafood || search natural health sites || search this site || separating egg yolk and white || seven day ale || shoes made of junk || small beer || snacks || soda pop || song of ninkasi || soughism || soup || sourdough beer || sourdough bread || spores (breathing in mold) || sprouting || substitutions || sugar syrup || supplements || survivalism || tea || timeline || tree oils || umeboshi || using frozen || using unset jam || vegetables || vertigo || vitamin C || water || way to lose weight || wheat grass beer || wild food || wild yeast harvesting || wine || yeast starter || yogurt

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Why and Wherefores

Stainless steel
There's two problems with SS. One, the metal can be scratched and then it can interact with the acid in the food, and secondly, it may contain nickel, which is implicated in cancer, along with cobalt and chromium. Supposedly, the high-quality SS is risk-free, but I don't trust manufacturers. I don't recommend it for health reasons. We dont know at what degree of acidity SS begins leaching. If SS is all you have, until you can get some baked enamel cookware, you could try boiling only water in the stainless steel, set whatever other foods you wish to cook in a ceramic bowl and then pour the boiling water over the other food, thus reducing the amount of exposure of food to stainless steel.