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
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|
|Farenheit||302° F||325° F||350° F||375° F||400° F||450° F||500° F|
|Celsius||150° C||163° C||177° C||190° C||205° C||232° C||260° C|
|A pinch||1 tsp or less|
|1 tsp/t||5 ml||5.0 g|
|1 Tbsp/T||3 tsp, 15 ml, or 1/2 oz||14.2 g|
|1/4 cup = 4 Tbsp/T|
|1/2 cup = 8 Tbsp/T|
|1 pt = 2 cups|
|1 qt = 4 cups|
|1 gal = 4 qt||16 cups||3.8 L|
|tsp/t||Teaspoon||fl oz||Fluid Ounce|
|1 fl oz||2 Tbsp/T||29.6 ml|
|8 fl oz||16 Tbsp/T||236.6 ml|
|1/4 cup||2 fl oz||59.2 ml|
|1/3 cuo||2.7 fl oz||78.9 ml|
|1/2 cup||4 fl oz||118.3 ml|
|2/3 cup||5.3 oz||157.7 ml|
|3/4 cup||6 fl oz or 12 Tbsp||177.4 ml|
|1 cup||8 fl oz||236.6 ml|
|1 pt||2 cups||.05 L|
|1 qt||4 cups||.95 L|
|.264 gal||999.4 ml||1 L|
|1 gal||3785.4 ml||3.8 L|
|1 oz||2 Tbsp/T||28.4 g|
|8 oz||16 Tbsp/T||226.8 g|
|1 lb||16 oz||453.6 g|
|2.21 lbs||35.3 oz||1 kg|
|1/4 cup||2 oz||56.7 g|
|1/3 cup||2.7 oz||85.1 g|
|1/2 cup||4 oz||113.4 g|
|2/3 cup||5.3 oz||141.8 g|
|3/4 cup||6 oz||170.1 g|
|1 cup||8 oz||226.8 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.