Eat Fat, Lose Fat (26 page)

Whenever possible, purchase organic fruits and vegetables and organic or pasture-fed meats and eggs.

Note: You can use store-bought lacto-fermented condiments, whole-grain crackers, good oils, and mayonnaise. In a pinch, you can also use frozen broths, but we really encourage you to make your own.

Shopping List for Health Recovery

See Resources for recommended product brands and where to get them.

Coconut Products

• Coconut oil
  
• Whole canned coconut milk
  

These products generally are available at health food stores and specialty markets, which will soon be stocking more items as the demand grows.

Fats and Oils

• Extra-virgin olive oil
  
• Cold-pressed sesame oil
  
• Cold-pressed flax oil
  
• Good-quality butter (preferably pasture-fed)
  
• Good-quality mayonnaise, preferably Delouis Fils brand
  

Dairy

• Organic whole-milk yogurt
  
• Organic whole-milk raw cheeses (check labels to be sure the cheeses are made from unpasteurized milk; they are available in most high-end markets and specialty stores or on the Internet)
  
• Good-quality cream (not ultrapasteurized)
  

Sweeteners

• Natural sweeteners, such as dehydrated cane sugar juice (sold as Rapadura or Sucanat), raw honey, maple syrup, and maple sugar• Organic molasses (any kind)
  
• Stevia powder
  

Breads, Cereals, and Legumes

• Rolled oats
  
• Sourdough and sprouted whole-grain bread
  
• Whole-grain crackers or rice crackers (if you cannot tolerate wheat)
  

Nuts and Seeds

• Raw pecans, almonds, cashews, peanuts and/or walnuts, and flax seeds
  

Animal Foods

• Eggs (preferably from pastured chickens)
  
• Fresh beef and lamb, liver and heart
  
• Beef bones (if you want to make beef stock)
  
• Organic chicken, duck, and turkey, and chicken livers
  

Seafood

• Fresh wild fish and fish carcasses (for making stock)
  
• Fresh and frozen shellfish
  
• Canned wild salmon and canned cod’s liver (which actually tastes like tuna!)
  
• Salmon caviar (canned or fresh) or canned carp roe
  
• Smoked wild salmon
  

Fruits and Vegetables

• Fresh, seasonal produce, preferably organic
  
• Organic frozen produce, particularly berries
  

Condiments

• Raw vinegar
  
• Naturally fermented soy sauce
  
• Organic spices (non-irradiated)
  
• Good-quality Dijon-style mustard
  
• Lacto-fermented condiments such as sauerkraut, kimchi, and pickles
  
• Thai fish sauce
  

Miscellaneous

• Swedish bitters and/or raw apple cider vinegar
  
• Ready-made kombucha (if you do not make other lacto-fermented beverages) or kombucha culture
  
• Bonito flakes (if you want to make
  Quick Fish Stock,
  

Day Five: Getting Started

• Make
  Rich Chicken Stock
  
• Make
  Homemade Whey
  

Day Six: More Food Basics

• Make
  Coconut Kefir
  
• Make
  Beet Kvass
  
• Make
  Sauerkraut
  if you do not use purchased sauerkraut
  

Day Seven: Final Prep (Optional)

• Make
  Beef Stock
  
• Make
  Kombucha
  or
  Kefir Ginger Ale
  
• Make
  Coconut Crackers
  

If You’re Gluten Intolerant

If your health problems derive from gluten intolerance, eliminate all gluten-containing grains (such as oats, wheat, and rye). For breakfast, replace oatmeal with eggs or smoothies and use rice crackers instead of crackers or bread based on wheat.

You may find that after a period of avoiding gluten-containing grains as you follow Health Recovery, you’ll become able to include properly prepared glutinous grains in your diet again.

Health Recovery Menu Plans

Bolded
items indicate recipes provided in Chapters 9 and 10.

Note: Recipes for lacto-fermented beverages appear.

DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

DAY SEVEN