Whole Grains

Soaked and cooked
Soak rice and larger grains 8-24 hours,
quinoa and millet 5-6 hours

Brown rice (short, medium, long)
Quinoa, amaranth
Millet
Buckwheat (no soak, but roast, rinse)
Oats, whole, (roast, soak 24 hrs.)
Barley (same as oats)
Corn
Rye (sourdough bread)
Spelt (sourdough bread)

Vegetables
Broccoli
Bok choy
Leeks
Radish greens (leaves)
Kale
Parsley
Spring onion
Dandelion greens (leaves)
Carrot tops
Peas, snow peas
Green beans
Brussels sprouts
Cabbage
Chinese cabbage
Cauliflower
Cucumber
Celery
Carrots
Onion
Swede (rutabaga)
Parsnip
Pumpkin
Squash
Sweet potato
Lettuce (all kinds)
Radish (red, white)
Shitake mushroom

Preparation of vegetables
Steam
Stir fry with coconut oil
Bake with coconut oil
Raw and salads
Pressed raw: (carrots, cucumbers)
Pickles: no vinegar, naturally fermented
(Carrots, beets, cucumber, cabbage)

Vegetable soup
Fry vegetables in coconut oil, add boiling water at the end. Cook with a little seaweed (wakame or dulse). Then add barley miso, brown rice miso or light (shiro) miso to taste. Add leftover beans or grains. Garnish with parsley.

Oils
Coconut oil or cream
Coconut milk
Extra virgin olive oil, natural olives
Unrefined light sesame oil
Cultured organic butter

Protein (Plant Quality)
Beans (soak, pour off water and cook with pre-soaked seaweed)

Adzuki
Chickpeas (garbanzo)
Lentils
Black
Black eyes
Lima
Navy, small white beans
Kidney
Split peas

Protein (animal quality)
Ocean fish
Other seafood
Organic turkey/chicken/duck
Organic eggs
Organic lamb or beef (as desired)
Organic cheese from goat or sheep milk

Sea vegetables
Kombu (with grains, beans)
Wakame (with soup)
Dulse (with soup)
Nori (as sushi)
Arame (as side dish)
Agar (as gelatine dessert)

Seeds (soaked in salt water for 6-8 hours, then dried in oven at low heat for 2-3 hours)

Pumpkin
Sesame
Sunflower
Sesame spread (tahini) mixed with water

Nuts (prepared as seeds above),
Also as nut butter spread

Almonds
Hazelnuts
Walnuts
Pecans
Macadamia

Chestnuts

Fruit (temperate climate)

Apples
Berries
Cherries
Plums
Pears
Apricots
Peaches
Grapes
Melons (eat it alone or leave it alone)

Dried fruit
Fruit spreads

Sweeteners
Rice syrup
Barley malt
Stevia

Condiments and Seasonings
Sea salt or crystal salt
Tamari and shoyu soy sauce
Gomasio (sesame salt)
Umeboshi (pickled salt plum)
Umeboshi paste (purree)
Umeboshi vinegar (ume su)
Pickles (natural, no vinegar)
Garlic
Grated ginger
Horseradish, wasabi
Natural mustard
Mirin (sweet rice wine)
Lemon, lime
Kuzu

To Drink (not with meals)
Water (filtered, spring), also with lemon
Twig tea (kukicha, bancha)
Mu tea with ginseng
Dandelion root tea
Chicory coffee
Grain (barley) coffee

Suggestions
Choose organic food
Chew well (30 to 50 times)
Eat a full breakfast and a small supper
Eat regular meals
Cook on a gas stove, if possible
Avoid microwave
No aluminium pots or pans

Daily
Scrub skin with a hot, wet towel
Moderate physical exercise, walking
Do-in self massage of meridians
Self-reflection, meditation
Spend time outdoors in the sun

Also beneficial
Short shower (no long, hot bath)
Natural clothing material
Minimal TV and electro smog
Ecological products for personal care and household purposes

Shopping list

Brown rice
Quinoa
Mllet
Whole oats
Buckwheat
Sourdough rye bread

Sea salt, crystal salt
Tamari and shoyu soy sauce
Umeboshi plums and paste
Umeboshi vinegar
Mirin sweet rice wine
Miso (barley and rice)
Miso (shiro light)
Adzuki beans
Lentils
Black beans
Black eyes

Seaweeds:
Kombu
Wakame
Dulse
Agar

Pumpkin seeds
Sesame seeds
Sunflower seeds
Almonds
Walnuts
Hazelnuts

Tahini spread
Almond butter
Coconut oil
Coconut milk
Extra virgin olive oil
Sesame oil (light)

Rice syrup (malt)
Raisins

Kukicha tea
Dandelion root tea
Chicory coffee

Meal ideas

Breakfast
Miso soup with coconut oil
Rice or millet
Pumpkin or sunflower seeds
Protein: Beans in soup (or)
Eggs (soft boiled or omelette)
Fish leftovers (in soup for example)
Salad or pressed, pickled vegetables

Lunch
Quinoa
Steamed green vegetable (bok choy, broccoli)
Stir-fried root vegetables or baked pumpkin
Pressed cucumber with umeboshi plum
Protein: baked fish with ginger, garlic and basil; or bean soup with vegetables and kombu (even reheated)
Salad with lettuce, radish, pickled vegetables and olive oil

Evening
Rye sourdough bread
Tahini with umeboshi, and chives
Vegetable leftovers
Protein: fish or organic turkey
Pressed, pickled vegetables

Sweet snack
Fruit with nuts;
Agar gelatine dessert with fruit/berries and almond butter sauce
Bread with rice syrup, nut butter

Other snack
Leftovers seasoned with mustard
Bread with hummus (chick peas and tahini), salt plum, chives, basil.
Pickled vegetables

Recommended reading

Food and Healing (and)
Food and Our Bones
by Annemarie Colbin
Nourishing Traditions by Sally Fallon
Eat Fat, Loose Fat by Sally Fallon and
Mary Enig
The Book of Do-In by Michio Kushi
Reading the Body by Wataru Ohashi
Nutrition and Physical Degeneration
by Dr. Weston Price

www.westonaprice.org
www.mercola.com
www.bodyecology.com
www.wddty.co.uk
www.naturalnews.com

Steven Acuff
www.stevenacuff.com
stacuff@hotmail.com

Special

Ume-sho-kuzu drink:
Dilute 2 tsp kuzu in a little cold water and add to a cup of boiling water. Stir until it thickens and becomes clear. Turn off and add a crushed umeboshi plum or paste, ½ tsp tamari-shoyu and press a little juice from grated ginger into it. Drink warm.

Ginger compress:
Grate fresh ginger root and put in cheesecloth or a sock. Squeeze out ginger juice into a pot with about 4 quarts/liters of very hot, but not boiling water. Drop the grated ginger into the water and let steep until the skin can take the heat. Dip a hand towel into the hot water, wring out tightly and put on the area for treatment. Cover with a dry towel to keep warm. After 3-4 minutes change with another hot towel. Go on for 20 minutes.

Foods to avoid

Animal Foods
Pork
Processed meat products
Commercial dairy products
Tuna, swordfish, shark (heavy metals)
Vegetables
Nightshades: tomatoes, potatoes, capsicum (bell pepper), eggplant, chilli
Spinach (oxalic acid)
Silverbeet or chard (oxalic acid)

To Drink
Coffee, also decaf
Black tea, green tea
Carbonated soft drinks
Sugary drinks
Diet (light) products with aspartame
Fruit juice
Alcohol

Tropical fruit
Banana
Mango
Papaya
Orange
Fig
Date

Others
Artificial sweeteners, also sucralose
Food additives, preservatives
Sugar in all forms, including
Fructose, dextrose
Wheat
White flour products
Chocolate
Commercial snack foods
Margarine, (partially) hydrogenated oil
Refined cooking oil (soy, corn, sunflower)
Low fat (light) products
Soymilk, soy products (soy flour, tofu)
Honey
Commercial frozen food