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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.