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5 Steps for Busy Families

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Getting Started In Traditional Nutrient Dense Diets

1. Buy whole grains and legumes in bulk, and learn to
prepare quick breads and yeast breads using the
2-Stage Process. Soaking, fermenting, or sprouting the
grain allows enzymes, lactobacilli and other helpful
organisms to not only neutralize the phytic acids, but
also to break down complex starches, irritating tannins
and difficult-to-digest proteins including gluten. For
many, this process will lessen or eliminate their
sensitivities or allergic reactions to particular grains.

2. Avoid commercial, boxed cereals even if made with
whole grains.
These cereals, although convenient, are
expensive, low in nutritional value, and difficult to digest
because they have not been properly prepared. For
best nutrition, think ahead, soak your oatmeal or other
whole grains overnight and enjoy a more nourishing,
economical alternative. Our family favorite Hot Whole Grain Recipes are at this link. Use Stainless Steel Cookware and Stainless Steel Bakeware for best results.

3. Use a variety of high quality fats including saturated fats, and
learn to make simple salad dressings and
mayonnaise. High quality fats include butter, sesame oil, coconut
oil, palm oil, and olive oil in ALL food preparation. Homemade
salad dressings use quality ingredients at a fraction of
the cost of bottled salad dressings which may contain
additives, highly processed oils, and other

4. Master brown rice preparation (below) as it is
economical, nutritious, and tasty. Start soaking rice at
breakfast. Consider investing in a rice cookers.

5. Make stock for soups, stews, and cooking grains
Homemade meat or fish based stocks are
very high in minerals, nutrients, and other factors that
make them very nutritious. Homemade stock is
economical and the foundation of many low cost
meals. Use a large stainless steel stock pot for stock making or to save time use a Duromatic Presure Cooker.

Basic Brown Rice
Brown rice is the highest of all grains in B vitamins, and
it also contains iron, and vitamin E. Nourishing
Traditions has recipes for many tasty, ethnic brown rice
variations including Indian Rice, Mexican Rice, Greek
Rice, Oriental Rice Salad, Wild Rice Casserole and
many others

2 Cups long-grain or short grain brown rice
4 Cups pure warm water, plus 4 TB kefir, vinegar, or
lemon juice
1 tsp. Real salt
2-4 TB butter

Combine the rice, water, and yogurt (or kefir OR lemon
juice) in a stock pot with a secure cover. Allow to soak
for 7 or more hours if possible. Bring to a boil, reduce
heat, add salt and butter, cover tightly. DO NOT
REMOVE THE LID. Cook over lowest possible heat, for
about 45 minutes. (I soak my rice in my Duromatic and
pressure cook to save a lot of time.)
Variations: Use 1 cup coconut milk, or homemade
chicken, beef, or fish stock for part of the liquid.

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