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 (Click for info)
- 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.