Frequent Foods


Part of the series,
Diet for Minerals


by Jon Sasmor RCPC (Mineral Guide, MinBalance LLC)
Updated April 18, 2022


Frequent Foods List for the Diet for Minerals

  • Root Cause Protocol foods & supplements. Please see the official RCP Handbook for instructions. Includes: grassfed organic beef liver, ocean mineral drops, magnesium, adrenal cocktails, whole-food-C, cod liver oil, etc. Follow the stages of the RCP.
  • Foods grown in mineral-rich soils with regenerative farming. At least, choose organic foods. Do the best you can with food sourcing.
  • Fast-cooked Vegetables: Pressure-cooked or steamed. Organic vegetables; also look for veggies that are heirloom and/or grown on rich soil. Eat mainly the vegetables on this list; don't substitute others such as more leafy greens. For greens, eat daily or frequently: leeks, scallions, parsley, brussels sprouts, and broccolini or broccoli. With most meals, include carrots, a few kinds of onions, and a cruciferous vegetable or two. Aim for a colorful medley of mixed veggies.
    • Orange carrots
    • Onions, many kinds (such as red, white, yellow, sweet, shallot, scallion / green onion, leek, cambray, boiler, cipollini, pearl)
    • Rutabaga
    • White or purple daikon
    • Red cabbage
    • Savoy cabbage
    • Brussels sprouts
    • Orange, purple, or white cauliflower (with stems and leaves, if not too tough)
    • Baby broccoli or broccolini or broccolette
    • Broccoli (remove tough outer part of stalk)
    • Parsley (1 to 3 oz per day, raw weight, cooked with veggies)
    • Okinawa variety purple sweet potato (purple flesh, tan skin) (2-8 oz per day (weight before cooking), cooked with vegetables. Remove peel. For better digestion, please chew extremely well until sweetnesss increases. Click here for more details.)
    • Oyster mushrooms, shiitake mushrooms, and other types of special mushrooms
    • In tiny amounts only: Golden beet, Celery, Garlic, Ginger, Chives, Wild Garlic, Horseradish root, Basil, Rosemary
  • High-Protein Animal Foods. Grass-fed, pastured, organic, nose-to-tail. Heirloom if available. Mainly fast-cooked (pressure-cooked or "braised").
    • Lamb
    • Chicken leg, thigh, wing, and/or neck
    • Beef, ground or a tender cut
    • Egg yolks, soft-boiled
    • Organ meats (such as liver and kidney)
    • Sardines, packed in olive oil or water, or other tiny fish such as smelt, herring, anchovies, etc.
    • Fish, wild-caught, cold-water, small or medium sized (such as Alaskan wild sockeye salmon)
    • Goat yogurt (plain unsweetened) or goat cheese
    • Raw dairy: unpasteurized, from pastured, grass-fed animals (up to 4 oz per day)
    • Wild game (deer, elk, or caribou)
  • Fats and Oils: mainly from organic, pastured, grass-fed animals.
    • Lamb or beef suet
    • Lamb or beef tallow
    • Butter or ghee
    • Heavy cream
    • Runny soft-boiled egg yolk
    • Emu oil
    • Red palm oil (Click for info)
    • Activator Goo (Click for recipe)
  • Fermented foods: fresh, containing live probiotics, ideally homemade but store-bought refrigerated is ok.
    • Sauerkraut
    • Miso
    • Kefir
    • Unsweetened, unflavored yogurt
    • Raw cheese
  • Nuts and Seeds: organic, ideally unpasteurized.
    • Roasted almond butter, natural (the only ingredients are almonds and sea salt)
    • Roasted white sesame tahini, natural (the only ingredients are sesame seeds and sea salt)
  • Meat or bone broths: Include meat, bones, marrow, connective tissue, joints, feet, etc. From grass-fed, organic animals.
    • For poultry, pressure cook 15 to 20 minutes or boil 1.5 to 2 hours.
    • For beef or lamb, pressure cook 20 to 30 minutes or boil 2 to 3 hours.
    • If poorly tolerated, cook for a shorter time or drink less often.
  • Fresh herbs and spices, in small amount (you may wish to see Dr. Wilson's suggestions for which herbs and spices)
  • Sea Salt: Hawaiian Bamboo Jade brand preferred. Check other brands for no chemical additives.
  • Drinking Water (away from meals, please)
    • Natural spring water, specified brands only
    • Carbon-only- or sand-only-filtered tap water (Berkey is one good filter; use the regular Berkey and avoid the add-on fluoride removal filter which adds aluminum; you must start with water that's free of fluoride and arsenic.)
    • Ocean-sourced trace mineral drops (Aussie Trace Minerals or Amena's Daily Boost) added to drinking water and food
    • Bone and Ocean (Click for recipe)
    • Please save and drink the above types of water after use for pressure cooking or steaming veggies — the veggies add more minerals!
    • Unsweetened sparkling spring water is ok
    • For more about water, please see Mineral-Rich Drinking Water
  • Juice (optional)
    • A glass (up to 10-12 oz) of fresh-pressed carrot juice, or,
    • A bit (1-2 oz, up to twice a week) of fresh-pressed gluten-free wheatgrass juice
  • Tea and Coffee (optional) (may be sipped with meals or away from meals)
    • Coffee, regular, up to 1 cup daily
    • Tea, herbal (e.g. ginger, chamomile, hibiscus, lemon grass), up to 1 cup daily
  • For babies until age 3
    • Breast milk
    • Goat milk
    • Homemade baby formula
    • 1/4 to 1/2 of a runny soft-boiled egg yolk, starting at 6-8 months
    • A few well-cooked veggies and perhaps shredded meat, after 1 year
  • Recommended cooking methods
    • Pressure cooking
    • Steaming
    • Dr.-Wilson-style "Braising" (dipping meat briefly in boiling water, just enough to cook it; no searing involved)
  • Recommended cookware materials
    • Stainless steel
    • Cast iron
    • Glass
    • High-quality enamel
  • Recommended food habits
    • Love your food.
    • Eat slow, relaxed meals.
    • Rest a few minutes before and after the meal.
    • Keep electronic devices away from the eating table.
    • Forgive any mistakes in diet. Give yourself permission to make mistakes.
    • Learn where and how your food grew.
    • Enjoy quiet during the meal, or peaceful conversation about non-stressful topics.
    • Vary your meals. Try something new or a different way of eating.
    • As appropriate to your own set of beliefs, you may include prayers, blessings, and/or expressions of gratitude.