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):

Food Choices

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.