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Dietary Basics, Part 2

16. Some experts are really into legumes, some not. Soaking is essential. (and anytime I say “soak” I mean pouring water over the bean or grain, letting it sit overnight, and then pouring off the water and rinsing. If you want to go the extra mile here then you add a teaspoon of lemon juice to the soak water…I use whey from my kefir-making, but that is harder to come by).

17. Dairy is really best eaten raw: raw butter, raw milk, raw cheese (which is the easiest to procure, but is very acidic due to its concentration). The easiest dairy for most folks to digest is raw goat’s milk made into kefir or yogurt, with the temp never going above 105 degrees. It is untrue that you can’t make yogurt at that temp: I do it all the time! And speaking of probiotics, sauerkraut is great: but do not buy the canned, or cook the fresh. We are aiming for the “live” food here.

18. Certified organic extra virgin olive oil is best for raw use on salads (and that form is pretty much a guarantee that you are getting top quality, as adulteration in olive oil is rampant).

19. For cooking, use ghee or coconut oil (saturated oils are not damaged by heating; all the polyunsaturated oils are, and they’ve been messed with in manufacturing),

20. One of my favorite cookbooks for finding recipes that reflect the info I’ve given you is Nourishing Traditions by Sally Fallon. lots of way cool advice on how to do fermenting, bone broths, soaking, etc. plus “regular” recipes. If you pop onto my website ( , you can click on books, find it there, and it will take you to

21. Herbs and spices are medicine! Add lots to what you are cooking. Go ethnic! Play! We’re finding that common ordinary herbs and spices are incredibly active: anti-inflammatory, cancer-cell-death-precipitators (turmeric, for example), and they make meals taste better and more interesting, especially if you are cutting down or eliminating sugar.

2 thoughts on “Dietary Basics, Part 2

  1. Thanks for all your hard work on the posts– great info. I prefer raw goat milk yogurt but mine always turns out drinkable rather than “spoonable”. Is there any good way to firm it up a bit? I don’t need it firm like commercial yogurt- just more firm than I’m getting. Thanks.

    1. Yogurt making is tricky in that the temp you make it at and the time you let it sit ALL affect taste, tanginess and thickness. So I would try experimenting with lower or higher temperature, and more and less time than you currently take. Play Junior Chemstry Set! Document what you’ve done, and the results will steer you in the direction you desire. Good luck! PS, you can always add powdered milk and vegetable gum to thicken….I personally like to let mine go a bit longer, so that the curds separate from the whey. That way I get a thicker yogurt plus the liquid whey which I use to make sauerkraut and kim chi.

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