Breakfast

• Whole grain cereal – served warm.
• Try oatmeal (whole oats), buckwheat, quinoa or millet whole grain cereal.
• Soak grains overnight. Change water in the morning, add enough water to cover grains, bring to a boil, and then simmer.
• Cooking time is 5-10 minutes.
• Millet takes a little longer to cook so add approximately 1 cm of water on top of grains in the pot. Oat meal takes the least time.
• Oat meal & buckwheat have the tendency to “boil over”, therefore keep the pot lip off at the start, until the heat is reduced to simmer.
• Add the following to the grains: freshly ground flax seeds (1 tsp), berries, seeds &/or nuts (1 Tbsp), pinch of cinnamon, touch of maple syrup or blackstrap molasses & unsweetened rice/oat/almond milk.
• Optional: sunflower seeds, pumpkin seeds or nuts soaked overnight in water and blended with unsweetened rice/oat/almond milk. Add to cereal.
  
• Fresh fruit slices (such as a cut up apple with cashew butter) or fresh fruit salad sprinkled with ground almonds.
• A one or two free-range egg omelet with chopped scallions or other vegetables, paprika, freshly ground pepper and a dash of sea salt. Served with a slice of whole grain bread.
• Egg and wild smoked salmon on whole grain bread.
  
• Almonds, cashew nuts or sunflower seeds soaked overnight in water and blended with fresh fruit or fruit juice and yogurt, almond milk or kefir.
• Muesli (oat, rye and barley flakes with seeds, nuts and dried fruit). Optional: soak overnight in water, or almond/oat milk.
• Spelt pancakes or waffles with fresh fruit and maple syrup Rye crackers, rice cakes or oatcakes spread with nut butter.
• Spelt or other wheat free toast with organic coconut butter/ghee, nut butter and sugar free jam.
• Free-range eggs - soft boiled or poached.
• Miso soup.

Lunch

• Leftovers from last night’s dinner.
• Potassium broth made by sautéing an onion, some garlic and a leek then adding carrots, potatoes, turnip and any other vegetables you have. Add water and cook lightly so that the vegetables retain their crunch. Add any desired herbs and a spoonful of miso at the end of cooking to flavor it up.
• Rice wrap, tortilla wraps (sprouted grain) or a sandwich with hummus, sprouts, avocado, cucumber diced, lettuce, goat or sheep cheese etc…
• Bean spread made with white butter beans soaked overnight in water, drained and cooked till soft then put in a food processor with tahini, mustard, tamari, garlic and any herbs or spices you desire. Served with carrot / celery / red pepper sticks.
• Salad of all sorts.

Dinner

• Steamed vegetables with a dribbling of extra virgin olive oil or tahini and soy sauce or Braggs.
• Thin crush pizza: use rice wraps for the crust, add pesto or tomato paste, veggies chopped in small pieces (broccoli, zucchini, red onion, Portobello, &/or black olives, etc…), goat feta, with shrimp or local free-range sausages. Cook in oven for 15-20min. Tasty Friday night treat!
• Salad. Add lightly roasted seeds (eg sunflower seeds) or pine nuts.
• Whole grains soaked and slow cooked - rice, quinoa, buckwheat, millet, amaranth. Add fried green onion & ginger, as well as organic corn or green peas. Try them as side dishes as well as in burgers, stuffing and pilafs.
• Introduce quinoa.  A tasty addition to any meal. Use as a side dish instead of potatoes, pasta, or bread. Excellent complement to chicken, turkey, lamb & any type of fish. Cooking method: soak for 1-2 hours (optional), change water, add enough water to cover grains (add a small amount of a bouillon cude), bring to a boil, then simmer for approximately 10 minutes (20 minutes if non-soaked).
• Sides of grass-fed organic meats and low-mercury fish, eggs.
• Try brown rice pasta or kamut/spelt pasta. A tasty brand of rice pasta is Tinkyada - PastaJOY. Cooking time is slightly longer than conventional wheat pasta (usually 15-20 minutes). Because pasta is a refined grain product, eat pasta in moderation. Make sauce chunky by adding lot’s of vegetables, and some grass-fed, organic red meat or buffalo. Also try pesto with Shrimp sauce.
• Vegetable or bean stews, nut loaf, baked vegetables, pies etc...
• Vegetable and bean soups.

Drinks

• Lots of water, at room temperature. Add fresh peppermint or cucumber slices for taste.
  
• Herbal teas, can be drunk hot or iced.
• Cereal coffee substitutes.
• Slices of fresh ginger and crushed cardamom seeds, simmered for a few minutes in a tightly covered pan and flavored with lemon and honey.
• Fresh fruit juice with sparkling water.

Snacks

• Carrot, celery or red pepper sticks with hummus.
• Organic plan yogurt with berries and nuts.
  
• Organic cottage cheese with berries
• A boiled egg.
  
• Fruit smoothies made by blending fresh fruit and almond milk or yogurt.
• Rye, rice or oat crackers with miso, tahini, nut butter, honey, bean spread, sugar free jam, etc…
• Homemade muffin
• Fruit
  
• Apple slices or a banana with almond butter
• Handful of nuts
  
• A ‘green’ drink
• Homemade vegetable juice
  
• 1 cup of air popped corn with olive oil and sea salt
  

..................................................................................................................