Grains-Vegetables-Beans-Fish-Vitamins

Avoid no-fiber foods like chicken, skim milk, turkey, margarine, yogurt, cottage cheese, cheese, grease/oil, hamburger, steak, sausage, bacon, fast foods, ham and eggs. Skinless chicken breast is lower in fat than meat, but has the same cholesterol content as a T-bone steak. Polyunsaturated fats like corn oil and margarine may cause cancer and saturated fats cause heart disease.

Buy The Self Healing Cookbook, by Kristina Turner and make one recipe a week.

Baked Perfect Long Grain Brown Rice (organic recommended, soak overnight = ½ cooking time)

1. Preheat oven to 350 for 15 minutes
2. Boil 2 cups of water in a pan
3. Wash one cup of brown rice
4. Combine washed brown rice and boiling water with a pinch of salt
5. Cover and cook with the lid on, in the oven, at 350 for one hour

Other Grains

• Quinoa, Amaranth, Teff: Boil on top of stove 14(unsoaked)/7(soaked) minutes.
• Richard Bourdon Breads, Shilo Farms Sprouted Seven grain/Mathews/and Baldwin Hill Sesame Breads all “steamed or toasted back to life.”
• Guiltless Gourmet No Oil Tortilla Chips, Lundberg Organic Short Grain Brown Rice in bulk, Soba Shop or Sobaya Genmai Udon or Eden Udons noodles, Pastariso brown rice and quinoa pastas.

Perfectly Boiled Vegetables (Boiled Salad)

In a large pot bring one quart of water to a rolling boil

Then cook vegetables 1-20 minutes:

• Eat as much as you like: Onions, collard greens (20 mins.), carrots, scallions (2 minutes), cucumbers, bok choy, kale, winter squash, daikon, broccoli, cabbage, leeks, and burdock.
• Second choice: Summer squash, tomatoes (fresh or cooked), turnip greens, cauliflower, parsley (1 min. or less), string beans, snow peas, mustard greens, green beans, whole mushrooms, regular radishes, celery, carrot tops, and pumpkins.

Cook soft, but to a good color.

An alternative: Use any frozen organic vegetable blend.

Beans

• Soak navy, great northern, lima, red (aduki), black, kidney beans, chick peas, from 2 hours to over night. Smaller beans 2 hours, larger beans overnight.
• Discard water.
• Boil or steam 45 minutes for lentils, I hour for red beans, and up to 2 hours for larger beans like chick peas and other hard large beans.

To reduce gas, chew slowly and/or change cooking water twice. Use Prevail brand “Fiber Enzyme Formula” or similar digestive enzyme to reduce gas! Flavor with parsley, onions, winter squash, scallions, oregano, basil, thyme, rosemary, sage.

Serve 4-6 ounces of beans (8-12 flat tablespoons per day) 5 times a week and 4-6 oz. of fish twice a week. Other proteins are seitan (made by “The Bridge” in Middletown) sliced and pan fried like a sausage, Herb and Fire (brand) Herb Smoked Organic Tofu, Yves (brand) Veggie Burger Burgers, Soy “Chicken” Salad, and diced tempeh (read directions).

Fish/Bison/Free-Range Chicken

4-8 ounces (4oz = the size of a deck of cards) of wild, not farm raised (you must ask), fish two times a week: trout, haddock, porgie, whiting. wild Alaskan salmon, sardines, butter fish, halibut, mackerel, grouper, snapper, perch, pike, flounder, cod. Baked, boiled, broiled or steamed 5-10 minutes. Bison/free-range chicken (fish alternatives) as discussed.

Flavorings

This is an excellent sauce. Have someone in the natural food store find for you the items that you are not familiar with. Say to them “Please find for me...”):

• One teaspoon each: organic toasted sesame oil + brown rice syrup + tamari plus one tablespoon of water heated in a pan.
• Pour this over your vegetables/fish/beans. Mix up enough and place in a little jelly jar to use as necessary. This easily takes the place of “butter.”

Other flavorings: Nasoya (brand) Garden herb Vegi-Dressing, salt free Herbal Bouquet Italian Blend and Bell’s All purpose seasoning, “Italian Blend” herbal flavoring, “Mrs. Dash” and “Mt. Fuji Mustard”, “Molly McButter” or “Pam” Spray. Organically grown tomato/spaghetti sauces such as Muir Glen. “Gomasio” also known as “Sesame Shake.”

Vitamins

Use a food-state natural Multi-vitamin with minerals, such as MegaFoods Lifestyle-no iron, New Chapter or NOW brands, on Monday. Tuesday, Thursday, and Friday a.m. with Essentials Antioxidants by MegaFoods on Monday, Tuesday, Thursday. And Friday in the p.m. For a MegaFoods discount, call 800-634-6342. State that I referred you and give the code “SILO77.”