Foods to Avoid and What to Substitute

If you're just getting started to eating nutritious, real food, here is a check list to go through of things to eliminate and some suggestions for what might be their substitute.
Avoid/Eliminate Some Things That Can Be Substituted
More than 60 grams or 3 tablespoons of grain (bread or flour) Corn tortillas, sprouted buckwheat, brown rice, potatoes, almond flour, coconut flour or brown rice.
Sugar Raw honey, sorghum syrup. (Exception for sugar when used as a fermenting agent for kombucha or real ale.) If you do eat sugar, drink a live fermented beverage with it.
Commercial jams and jellies Put blackberries and unsulphured raisins in a blender, blend on high until pureed, for an all-raw fruit jam
White flour, all modern commercial flours Whole grain flour from legacy grains such as kamut, emmer, einkorn or spelt. Soaked or used in long fermentations.
Baking Powder
1/4 teaspoon of baking soda plus 1/2 teaspoon of cream of tartar for each teaspoon of baking powder to be replaced.
Vegetable fat (shortening) Animal fat (lard), butter or virgin coconut oil
Vegetable oils Applesauce (in baking recipes), yogurt (as salad dressing)
Olive oil used for cooking Lard, coconut oil or butter. Try cooking in water or steaming if possible. Use olive oil in unheated recipes only.
Canned or packaged foods Whole foods, fresh fruit and vegetables, beans soaked and simmered, make your own "from scratch".
Low- or no-fat milk Whole milk
Pasteurized milk Raw milk or cultured milk from grass-fed animals
Table salt Use full-array salt such as Himalayan crystal or Celtic sea salt. "Full-array" means that the salt has all the minerals that our bodies need in it. Table salt has only one mineral, sodium chloride, and creates a mineral imbalance. A full-array salt is good for you and safe to eat in amounts much larger than you are advised to do with table salt.
Soft drinks (soda pop) Fermented beverages, kvass, ale, water, kombucha, make your own soda pop.
Cocoa or chocolate Raw cocoa nibs
Commercial alcohol products Real ale or home-brewed wine
Soy milk Real milk, preferably whole and raw or cultured milk
Texturized vegetable protein Meat or cheese
Cream cheese, processed cheese Kefir cheese, clabbered cream cheese
Mayonnaise Cultured cream, full-array salt and kombucha mixed together
Packaged meat, lunch meats Thin-sliced, slow-cooked pastured meat
Bottled or canned juices Juice made from fruit, kvass
Tofu Cheese or eggs
Store-bought ice cream Cultured cream with fruit and honey
UHT milk Pasteurized milk that has been cultured
Canned soup Make your own soup with bone broth
Corn starch or white flour used as a thickener Soak whole grain spelt flour in yogurt overnight and then store in refrigerator, arrowroot
Soybeans, soy milk. No soybean anything (only exception: naturally fermented soy sauce.
tofu = cheese
soy milk = real milk
Artificial dyes (E-numbers)
Beet root juice for red.
Artificial sweeteners like Nutrasweet, aspartame, saccharin, Splenda, sucralose
Stevia or raw honey
No more than 3 ounces of protein per meal.

No unsoaked beans.
Small amounts of soaked and sprouted lentils or beans, soaked at least twice. Add a small amount of whey or lemon juice to water used to soak. Throw away (onto garden) first soak water.
NO VEGETABLE OILS LIKE: canola, corn, safflower, cottonseed, soy.
The only fats in your diet besides what's in milk, meat or fish should be extra virgin expeller pressed, preferably unfiltered organic olive oil, coconut and palm oils, and they should be limited. Butter from range-fed animals can be eaten as desired.
Stove-top stuffing
Soaked buckwheat, or sprouted buckwheat
Microwave Steamer, slow cooker, pressure cooker set to low pressure, provided any part touching food is baked enamel or glass, and not bare metal.
Aluminum pots and pans Baked enamel pots and pans, Pyrex, Corning Ware, clay stoneware

Full Moon Feast by Jessica Prentice
This is a good book if you like learning about indigenous customs and following natural cycles. Includes using coconut oil, a rootbeer recipe that calls for only 2 tablespoons of sassafras and easy and delicious corn fritters.
Fire Your Doctor! How to Be Independently Healthy by Andrew W. Saul
Our Earth Our Cure: A Handbook of Natural Medicine for Today by Raymond Dextreit.

My e-Books


Site-Related Products Available For Sale Online
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Sucanat (raw cane sugar)
Coconut Oil
Kamut Flour
Apple Cider Vinegar
Arrow Root Powder

Table of Contents
adding raw egg to hot liquid || adjust alcohol || airlock || alcoholism || ale || antibiotics questions || apples || arthritis || avatars || bagels || balaclava || 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 || 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 || 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 || 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 || pickles || pie crust || plums || POGs || poor richard's ale || pork pie || 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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