Nourishing Basics

Cook Book Introduction

The Nourishing Basics Cook Book provides basic nutrition information and delicious recipes for healthy meals, which are quick and easy to prepare.

Food is a substance that nourishes and promotes growth. If a substance does not nourish and promote growth, it is a pollutant to the body that should be avoided. Nourish your family and yourself with fresh, wholesome food that is as close as possible to its natural state.

Choose a variety of colors when planning your meals. Usually, the brighter the color naturally, the higher the amount of vitamins and minerals in the food. Each color indicates a different mineral. For example, natural sodium, found in yellow and orange foods, is good for the stomach, digestion, and joint mobility. Natural iron, found in red, purple, and brown foods, is good for the liver and blood. Magnesium, found in green foods, is good for calming and cleansing the body. Calcium, found in white foods, helps to build strong bones and teeth.

Always read the Ingredients section of all products you buy and learn about the companies and people behind them. Choose companies that are committed to providing healthy products with quality ingredients, rather than merely profiteering by using the cheapest ingredients possible.

Whenever possible, use organic ingredients. For fruits and vegetables, select fresh, tender, well-shaped products with bright colors. For protein, choose quality products that are either fresh or frozen. Frozen products from reputable companies are a good choice when fresh products are not available. To preserve enzymes and nutrients never over-cook, sear, or burn anything.

READ the research by Nancy Swanson PhD and Stephanie Seneff PhD:

LEARN the truth about GMOs on IRT by Jeffrey Smith and LISTEN to the video (24:42):

  • Non-organic foods sprayed with RoundUp/glyphosate and other chemicals
  • Fluoridated water and products containing it (sprayed produce, juices with added water; most caffeine teas, especially iced; wines; and various medications)
  • Damaged fats and oils (margarine and most vegetable oils such as Canola, soy, peanut, & corn oil). BEWARE: Olive oil is often blended with Canola oil in many restaurants and with various cheaper brands
  • Refined sugar, artificial sweeteners, and refined grains
  • Products containing damaged fats and oils; refined sugar; artificial sweeteners, flavors, and colors; GMOs; fluoridated water; MSG and other enhancers/additives
  • GMOs (genetically modified organism) and GE (genetically engineered) foods
  • Carbonated drinks
  • MSG (hydrolyzed vegetable protein, autolyzed yeast, hydrolyzed yeast, yeast extract, soy extract, and protein isolate) and products that are highly salted and/or contain flavor enhancers
  • EDCs (Endocrine Disruptor Chemicals) and other endocrine disruptors
  • Fish high in mercury, plastic and other toxic metals (sword fish, tuna, and farmed fish/seafood)
  • Cans lined with the chemical BPA (bisphenos) and BPS
  • Aluminum pots/containers/cans, which can cause dementia and neurological damage. The canning process often destroys many of the nutrients and enzymes.
  • However, there are exceptions from good companies like Eden Foods.
  • Microwave cooking

Food Choices


Algae, seaweed, and sprouts are alternative sources of protein for vegetarians. Be sure the source of these foods is not contaminated. The protein in algae and seaweed is more readily available than in other vegetable proteins. Select seaweeds and sprouts that are fresh and rich in color.
For quality Algae products: Sun
For quality Seaweed products: Seaweed Iceland Ltd.
Maine Coast Sea Vegetables
For quality Spirulina: Nutrex


Carbohydrates, also known as saccharides, provide energy. Saccharides ending in the suffix - ose, such as glucose, sucrose, and lactose are simple carbohydrates. Rich in sugar, simple carbohydrates are found in fruits, vegetables, and dairy. They are easily absorbed, but also raise the blood sugar more rapidly than complex carbohydrates. However, the fiber in fruits and vegetables helps to slow the rate of absorption.

Complex carbohydrates, rich in starch, contain fiber, vitamins, minerals, and other nutrients. Though not as easily digested, complex carbohydrates provide stored energy, nourishment, components for structure, coenzymes, and the backbone of the genetic molecule RNA.

The milling process of refined carbohydrates removes the fiber-rich outer bran and the vitamin and mineral-rich inner germ, leaving mostly the starch endosperm devoid of nutrients. With its high glycemic index, refined carbs raise the blood sugar rapidly and add unwanted weight. The less processed the carbs, the better.

Current dietary guidelines place far too much emphasis on including a large amount of grains in one’s diet, which has contributed to an obesity epidemic. Lowering the amount of carbohydrates and selecting more nutritious varieties greatly helps to shed unwanted pounds.

Blood types A, O, and B, along with celiacs, do not do well with grains containing gluten, such as wheat (12% gluten), kamut, spelt, rye, barley, malt, and triticale (hybrid of wheat). Thin people also have difficulty with gluten, which hinders weight gain. The suitability of oats in a gluten-free diet is still controversial, because the avenin (protein) found in oats possesses peptide sequences closely resembling wheat gluten. Avenin, like gluten, causes mucosal inflammation in celiacs.

Standards for gluten-free, set up by Codex Alimentarius, apply only to products which in their natural state contain gluten. Beware, it can be hidden in products it is added to, such as imitation meals, mock meats, sausages, ice cream, ketchup, sauces, gravies, bullion, custards, soups, beer, soy sauce, and even medications. Also, gluten contamination is not labeled, and standards vary from country to country. Unless manufactured under glutenfree practices, all grains including oats can be cross-contaminated with gluten by sharing the same farm, truck, mill, or bagging facility as other gluten-containing grains.

In addition to the gluten factor, non-organic grains are now sprayed with RoundUp/glyphosate, which disrupts gene expression and rips the gut wall, creating leaky gut and many other health problems. AVOID all non-organic grains.

Grains and starches suitable for a gluten-free diet are rice, millet, quinoa, buckwheat/kasha/soba, montina, sorghum (jowar), lupin, arrowroot, tapioca, gram flour from chickpeas (not wheat), nut, artichoke and coconut flours, potatoes, sweet potatoes, yams, taro, teff, fermented soy (unprocessed miso paste), and corn. Unfortunately, most yellow corn and soy today are GM/GE grown or contaminated. In addition, many gluten-free products contain GMO corn flour and are high in refined carbohydrates. Thus, avoid refined and GMO grains and starches. Choose grains and starches that are low in gluten or gluten-free, and suitable for your blood type.


Dietary fatty acids are available from two basic sources: animal and vegetable. Fatty acids are the building blocks of fats, much like amino acids are the building blocks of proteins. Fats are the most concentrated form or energy and provide many life-supporting functions. Fats are the major constituent of all cell membranes in the body and help protect against invading allergens, bacteria, and viruses.

Of the twenty fatty acids used by the body, only two (omega 3 and omega 6) cannot be manufactured by the body and must be supplied in balance on a daily basis. Thus, they are called the essential fatty acids (EFAs). These EFAs (omega 3 and 6) in balance are necessary for brain and nerve development, along with maintenance of the heart, glands, and hormone balance.

However, too much omega 6 can cause a deficiency of omega 3 and promote tumor growth. All fats are mixtures of saturated, monounsaturated, and polyunsaturated fatty acids in different proportions. Each group is vitally important. It is not the fats themselves that are detrimental to health; it is the damage done in the refining process and the imbalances and/or deficiencies created.

Monounsaturates and Saturates can be heated at low temperatures (below 160C/320F). Saturates such as coconut oil, real butter, and ghee can be used in mild cooking as long as they are not burned or rancid. Fats and oils become rancid quickly at room temperature. Thus, always refrigerate them.

Extra Virgin Olive oil, though mostly a monounsaturate, should not be used in normal cooking because of its omega 6 content. Instead, use cold pressed, extra virgin olive oil, moderately for flavoring a dish (pasta, sauce, soup, salad, etc.) upon serving. Avoid “pure” or “light” olive oil and cheaper brands that secretly blend Canola oil with their olive oil.

Polyunsaturated oils oxidize rapidly when exposed to heat, light, and oxygen. Thus, NEVER cook with them; cooking can damage even the best of oils. Once damaged, they cause free radical damage in the body and become endocrine disruptors and carcinogenic.

Polyunsaturated flax seed oil is a good source of Omega 3 EFAs, but it should never be heated. It should be used only as an addition to a dish that is already cooked (soup and vegetables) or doesn’t require cooking such as salad.

Unfortunately, most commercial oils are damaged in the refining and packaging (clear containers) process. Thus, avoid highly processed, damaged, hydrogenated, and GM/GE fats and oils. Also, avoid fried foods and food products (chips, fries, etc.) containing or prepared with damaged vegetable fats/oils, such as Canola, peanut, soy, corn, and high oleic safflower oils. Use only properly processed fats and oils from reliable sources such as Omega Nutrition

For cooking, use poultry broth, pure water, organic wine, or a small amount of butter, ghee, or coconut oil, which can take higher temperatures than other oils. This makes coconut oil ideal for baking and sautéing.

Read the small ingredients section on the food label of every product you buy. Research the companies behind the products. And, remember, fats/oils can be damaged by six factors: heat, hydrogenation, oxygen, light, homogenization, and genetic modification (GMO). Therefore, avoid all fats/ oils such as margarine, spreads, and vegetable oils that have been damaged by any of these six processes. 


Fruits are Nature’s sweets. They are cleansing and provide a wealth of energizing nutrients, antioxidants, enzymes, and fiber. Berries, dates, paypaya/pawpaw, and prunes are particularly rich sources of antioxidants, minerals, and fiber.

Fruits are best consumed first thing in the morning, in the mid-morning, or mid-afternoon at least 1/2 hour before meals. Exceptions are fruits with yoghurt and in smoothies. Other exceptions are papaya/pawpaw and pineapple, which can be consumed with meat, fish, and poultry because of their proteolytic and anti-inflammatory enzymes. Examples are papain in papaya/pawpaw and bromelain in pineapple; both assist digestion. Unfortunately, most Hawaiian Papaya/pawpaw is now GMO. Yellow fruits and raisins mix well in curries and provide a natural sweetness. Mango sauce is delightful with lamb. Red fruits such as cranberries go well with turkey. Oranges and plums enhance the flavor of duck. Pineapple is tasty with chicken. Lemon and papaya/pawpaw go well with fish.

Generally, avoid combining fruits and carbohydrates, because they can create alcohol/gas.


Nuts and seeds contain protein and natural oils/fats. Nut and seed butters (tahini and pumpkin seed) are more easily digested than whole nuts or seeds. To ensure they are not rancid, select nuts and seeds that are fresh, lightprotected, and vacuum-packed. Rancidity produces free radical damage in the body and is indicated by color (faded, yellow, or brown) and smell.

Read the Ingredients section to avoid nuts or seeds preserved with vegetable oil. Also, check the source to ensure they are not contaminated with chemical sprays.

Protect nuts and seeds from heat, air, and light by storing them in a cool, dark place or refrigerate. Nut and seed butters should be refrigerated.


Proteins are the building blocks of the body. Sufficient quality protein is necessary on a daily basis. Without it, the body will weaken, deteriorate, and age; hormone function will be disrupted; and the immune system will be compromised.

Find a good butcher for a supply of pasture fed, organic meat. Check the origin of seafood to avoid buying from contaminated sources or fish farms. Combinations of various beans and grains provide complete protein for vegetarians. However, some blood types do not easily digest various grains, beans, and/or legumes. Sprouting beans, legumes, and grains makes them more digestible. Soaking beans and legumes overnight in warm water (140 degrees) reduces the phytic acid content and increases mineral absorption by 50-100%. Soaking also shortens the cooking time.


Vegetables are an important part of any diet. Their leaves, roots, stalks, and flowers are a rich source of vitamins, minerals, enzymes, phytonutrients, antioxidants, and fiber. These nutrients help protect the immune system and assist in maintaining healthy bowels. Select fresh, seasonal organic vegetables with dark, vibrant colors. Each color represents a different mineral. Each day, plan to have a colorful raw salad and a variety of steamed vegetables for your blood type, each day. Grow your own vegetable and herb garden.


Herbs and spices add natural flavor and spunk to recipes, especially in soups and curries. Keep a wide range of both fresh and dried spices and herbs in your kitchen. To ensure a steady supply of fresh herbs, grow your own in small pots on your patio, veranda, or balcony.


Whenever salt is required in recipes, use Celtic sea salt. Celtic sea salt is unrefined and contains all its natural minerals. Moisture in sea salt is beneficial because it indicates the mineral content. Selina Naturally at is the best source of the original Celtic sea salt. Selina also has a delightful selection of different types of sea salt, herbal blends, and other fine products.


For thousands of years, humanity has been aware of the importance of good, pure water. Polluting water supplies was considered to be one of the biggest crimes in ancient Rome. The human body consists of approximately 70% water, and the brain consists of about 85%. However, not all water is created equal. Structured water that is free of toxins and chemicals hydrates the body more efficiently. In fact, our cells depend on proper hydration with structured water, in order to communicate with each other and function properly. Many ailments are caused by dehydration and/or polluted water. Without clean water, a person can die within three to seven days.

Drink and use revitalized water (healthy structured water) in all recipes. No kitchen or home should be without a Vortex Water Revitalizer from World Living Water Systems Ltd. To learn more about water go to the Dancing With Water site and listen to M.J. Pangman:

AVOID ALL fluoridated water and products. To learn more go to these sites, documentaries, and research blogs below:


How hazardous waste ended up in our drinking water and the bad science and powerful politics that keep it there. By Paul Connett, PhD, James Beck, MD, PhD, and H. Spedding Micklem, DPhil. Reviewed by C. Vyvyan Howardd, PhD, University of Ulster, Coleraine, UK.

Dr. Richard Sauerheber, PhD Chemistry PDF, 95 Letters to the FDA.

Part 1
14 min. 54 sec.
Part 2
14 min. 55 sec.
Part 3 (reproduction)
14 min. 50 sec.
Part 4 (mind control, aspartame & brain tumours)
13 min. 18 sec. 
Part 5 (regulators & swine flu vaccine)
7 min. 53 sec.

For more information, click the link to read “STOCKING THE NATURAL KITCHEN” or visit the Nutrition page on this site.

The Nourishing Basics Cook Book uses both imperial and metric measurements. Follow the same units of measurement throughout. Do not mix imperial and metric. All spoon measurements are level: teaspoons are assumed to be 5 ml, and tablespoons are assumed to be 15 ml, unless stated as heaping. Cooking times are an approximate guide only. Preparation times differ according to the techniques used by different people and the appliance used.

Farenheit to Celsius
Farenheit302° F325° F350° F375° F400° F450° F500° F

150° C163° C177° C190° C205° C232° C260° C
A pinch1 tsp or less
1 tsp/t5 ml5.0 g
1 Tbsp/T3 tsp, 15 ml, or 1/2 oz14.2 g
1/4 cup = 4 Tbsp/T
1/2 cup = 8 Tbsp/T
1 pt = 2 cups
1 qt = 4 cups
1 gal = 4 qt16 cups3.8 L
tsp/tTeaspoonfl ozFluid Ounce
ozDry OuncemgMilligrams
1 fl oz2 Tbsp/T29.6 ml
8 fl oz16 Tbsp/T236.6 ml
1/4 cup2 fl oz59.2 ml
1/3 cuo2.7 fl oz78.9 ml
1/2 cup4 fl oz118.3 ml
2/3 cup5.3 oz157.7 ml
3/4 cup6 fl oz or 12 Tbsp177.4 ml
1 cup8 fl oz236.6 ml
1 pt2 cups.05 L
1 qt4 cups.95 L
.264 gal999.4 ml1 L
1 gal3785.4 ml3.8 L
1 oz2 Tbsp/T28.4 g
8 oz16 Tbsp/T226.8 g
1 lb16 oz453.6 g
2.21 lbs35.3 oz1 kg
1/4 cup2 oz56.7 g
1/3 cup2.7 oz85.1 g
1/2 cup4 oz113.4 g
2/3 cup5.3 oz141.8 g
3/4 cup6 oz170.1 g
1 cup8 oz226.8 g

1 cup chopped onion = 1 large onion
1 tsp chopped garlic = 1 large clove
1 cup chopped tomato = 1 large tomato or 2 or 3 Pomodoro tomatoes
1 cup chopped bell pepper = 1 large bell pepper
1/2 cup diced celery = 1 large stalk
3 Tbsp lemon juice = 1 medium lemon
1 Tbsp fresh herb = 1 tsp dried herb
1 cup sliced mushroom = 2 large Portobello mushrooms

NOTE: Because of biochemical individuality and limited space, the nutritional guidelines and advice on this site are general and for educational purposes only. They are not intended to diagnose, treat, or replace the advice provided by your health or medical practitioner.