|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
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
||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
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.
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
||Applesauce (in baking recipes),
yogurt (as salad dressing)
|Olive oil used for cooking
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
||Raw milk or cultured milk
from grass-fed animals
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
|Cocoa or chocolate
||Raw cocoa nibs
|Commercial alcohol products
||Real ale or
||Real milk, preferably whole and
raw or cultured milk
|Texturized vegetable protein
||Meat or cheese
|Cream cheese, processed cheese
||Kefir cheese, clabbered cream
||Cultured cream, full-array salt
and kombucha mixed together
|Packaged meat, lunch meats
||Thin-sliced, slow-cooked pastured
|Bottled or canned juices
||Juice made from fruit, kvass
||Cheese or eggs
|Store-bought ice cream
cream with fruit and honey
||Pasteurized milk that has been cultured
||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,
|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,
|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.
|Soaked buckwheat, or sprouted
||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
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
Your Doctor! How to Be Independently Healthy by Andrew W. Saul
Earth Our Cure: A Handbook of Natural Medicine for Today by Raymond