Healthy Eating Cookbook


FOTCM Member
Laura said:
Gotnoscript, MSG is not just something people are sensitive to, it is an excitotoxin that actively kills brain cells!!!

Excerpt from The Magnesium Miracle by Carolyn Dean - Chapter Four: Migraines and Pain - p.61

Dean said:
Aspartame and MSG: Excitotoxins

Aspartame is, in fact, an excitotoxin, one of a group of substances, usually acidic amino acids, that in high amounts react with specialised receptors in the brain, causing destruction of certain types of neurons.

A growing number of neurosurgeons and neurologists are convinced that excitotoxins play a critical role in the development of several neurological disorders, including migraines, seizures, learning disorders in children, and neurodegenerative disorders such as Alzheimer's disease, Parkinson's disease, Huntington's disease, and amyotrophic lateral sclerosis (ALS). Glutamate and aspartate are two powerful amino acids that act as neurotransmitters in the brain in very small concentrations, but they are also commonly available in food additives. Glutamate is in MSG, a flavour enhancer, and in hydrologyzed vegetable protein, found in hundreds of processed foods. Aspartate is one of three components of aspartame (NutraSweet, Equal), a sugar substitute. In higher concentrations as food additives, these chemicals constantly stimulate brain cells and cause them to undergo a process of cell death known as excitotoxicity - the cells are excited to death.


FOTCM Member
Lentils soup recipe :

- In a no Teflon sauce pan fry about 6 sliced carrots in grapeseed oil + salt
- In another no Teflon saucepan fry about 4 sliced onions in grapeseed oil + salt
- Before boiling the lentil, rinse with distilled water
- Then boil 200 grams of lentils in 4 liters of distilled water (add olive oil,
herbs and salt to the water).

When the lentils are cooked get rid of 2/3 of the boiling water, then
add the onions, the carrots, herbs, a bit of lemon, a good slice of
butter, salt, pepper, olive oil, a couple of nuts and then mix the
whole thing.

Tips :
- try to use organic components
- fry the carrots and onions until the get brown, it will give a good taste to the soup
- substitute those little tea bags filled with herbs to the vegetable soup mix
- when serving you can decorate you soup with several parsley leaves



Jedi Master
Here is a kale and fish recipe I just finished having. You can also substitute with other green leafy veggies like bok choy or amaranth greens (callaloo for all the West indians who are familiar with it)

A large bunch of fresh kale
1 pound of whiting fillet
Half a green pepper
Half a red pepper
Half a medium size white onion
An entire head of garlic (about 6 cloves)
Grape seed oil spray.
Olive oil
Quarter of fresh lemon
A pinch of basil
Pinch of sea salt
Medium size cast iron skillet.

1. Wash, chop and steam kale for 5 minutes. Depending on the type of steamer you may have to drain when done.
2. Place kale in a large bowl and allow to cool.

Mince onions, peppers and crush garlic.

3. Spray grape seed oil in a small cast iron skillet, just enough to coat the pan and allow to get warm for 1 minute.
Add half of the crushed garlic in skillet and allow to sauté until it just begins to turn brown.
Add the sautéed garlic to bowl of kale.

Sprinkle 3 table spoon of olive oil and a pinch of sea salt to the kale and garlic and mix (you can also add pecans or sunflower seeds for added flavor but not necessary)

For the fish:
Spray grape seed oil in a large cast iron pot enough to coat the pan as it heats.
After 1 minute, add peppers and onions and the rest of the uncooked minced garlic and sauté until onions are transparent.
Once onions are transparent, place fish in pan with some of the garlic, peppers and onions on top of the fish and allow to cook for 5 minutes, then turn and allow to cook for another 5 minutes.

While fish is cooking:
Squeeze lemon juice into a small bowl; add basil, sea salt and 2 table spoons of water and mix.
At the end of the second five minutes break fish into flakes with a fork (it should be soft and break apart easily by now) pour seasoned lemon juice over the fish and let simmer on very low flame for another two minutes.

Serve with Kale for a healthy and delicious meal.
This is also delicious.

Saffron brown rice and flaxseed

3 cups of brown rice
6 cups of water
Whole head of garlic (about 6 cloves)
Olive oil
1/2 tea spoon of saffron powder (can use cumin too)
3 table spoons of flaxseed meal
3 table spoons of flaxseed
Just a sprinkle of sea salt for taste.

Bring water to boil in a stainless steel pot
Add rice and allow to cook (with pot open) on medium flame about 20 minutes
When water is just covering the rice, add saffron powder, sea salt and cover pot. Turn heat low
Let steam until all the water is gone; check to make sure rice is cooked. It takes about another 20 minutes.

Crush and sautee garlic in small cast iron pot sprayed with a coat of grapeseed oil (just enough to coat the pan)
stir garlic from time until brown.
Add to rice and mix thoroughly.

Great with any steamed veggie or my favorite lentil recipe.
I have to get the exact lentil recipe at a later time as I am not the one to cook it. I do know the lentils are soaked in water overnight, drained, slow cooked in water then, mashed to mashed potato consistency in a food processor before onions caramelized in grapeseed oil gets added to the mix.

D Rusak

Jedi Council Member
Off the top of my head, some relevant ideas:

Sushi can be quite good for this diet. The issue is of course the condiments (soy sauce/pickled ginger). You can either go without, use it anyway, or use a different sauce. I go halfway and use a gluten free tamari sauce sparingly. Sometimes it's nice to use a miso dressing- the soy is broken down at least, somewhat. Does anyone have any other ideas for what to go on your sushi? Sometimes with raw ginger instead, or sprinkle powdered ginger on top. I bet it would be neat to make some sort of probiotic version of pickled ginger ala live sauerkraut. Thoughts? Fish is probably good to have, I don't eat it though, so I just use fresh veggies. Seaweed is a good source of magnesium, and the rice (use brown rice!) fills one up.

I've been finding those little rice crackers in random places (7-11! A convenience store in the NE USA, and of course Chinatown is cheap). My favorites have a sheet of nori wrapped around each one, say they are gluten free on the package, and cost just over $2. I'll have this for lunch with maybe some nuts and vegetable juice purchased at the convenience store if I'm running late and forget lunch. Veg juice is super salty and not organic, but it's better than a lot of the other choices most stores have. The ones I get don't have any sweeteners added or fruit juices inside.

A seaweed treat for at home is super simple- take a sheet of nori, perhaps put a little sesame oil on it, maybe not (or- how about flax seed oil?), and wave it over an open flame such as your stove gas burner. It gets a little crispy and is a good munchy snack.

A quick meal for whenever I get a little hungry: throw some chopped leafy greens (kale, collards, chard, etc) in a pan with a little water, some olive oil, and garlic. Cover and steam, after a couple of minutes throw in a chopped tomato. Finish with a splash of apple cider vinegar and salt and pepper. I used to add some toasted nuts to this and zante currants, but currants seem to be not the best choice- they are purple, but have a high sugar content. It's good without them anyway.

Quinoa is nice as a breakfast cereal. I used to put toasted nuts and currants and a little grade B maple syrup on it. When I get through this large pot of oatmeal I will have to see about a recipe that has less sugar in it. It's very satisfying- make sure you dry roast the quinoa in a pan over low heat before cooking it in water.

A lot of stores carry soups now that are gluten free and don't have sugar- I usually have a pretty easy time of finding an appropriate squash soup. Good for when you don't have a lot of time. Some stores (Trader Joe's, for example) now carry brown rice tortillas for not TOO expensive- wrap up some veggies and go. Maybe add a lentil or other bean spread for some protein.

Rice cakes are always good- use an appropriate nut butter for condiment, or have it plain.


FOTCM Member
D Rusak said:
Sushi can be quite good for this diet. The issue is of course the condiments (soy sauce/pickled ginger).

Not just that, but if you are on the detox diet you should be avoiding white rice as well, which is the traditional rice for sushi.


A Disturbance in the Force
Pinkerton said:
D Rusak said:
Sushi can be quite good for this diet. The issue is of course the condiments (soy sauce/pickled ginger).

Not just that, but if you are on the detox diet you should be avoiding white rice as well, which is the traditional rice for sushi.

Yep, and tamari = MSG (it is a glutamate; excitotoxin). MSG needs to be avoided at all cost!
Thought I'd post this here. I'm truly horrified I've been feeding my family and myself poison.


The Living Force
Couple of recipes I've been whipping up:

Garlic Ginger Chicken & Steamed Vege's

1 lb Chicken Breast
3-4 Cloves of Garlic
1 Small chunk of Ginger
Medium-Large Chunk of Broccoli
Dozen Brussel Sprouts
1-2 Cups Brown Rice

I use a rice cooker, so that might be a slight modification for some people to prep the veges. In the cooker I do up the rice, which takes about 30-40 minutes. While that's going I cut up the chicken into about 1-2'' sized chunks, finely slice the garlic and ginger. You can use butter, grapeseed or olive oil to lubricate the pan and you lightly fry up the chicken with the garlic and ginger. I add salt and pepper to taste.

Once you're done the chicken you can throw the chopped up broccoli and whole brussel sprouts into the rice cooker (it should be about halfway to 2/3rds done, but still boiling with water). Then give it another 15 or so minutes until its done. Be sure to mix up the veges and rice before serving. I also add salt and pepper to taste. Serves 2-4

Beety Chicken over Spinach and Rice

3-6 Beets depending on size
1 Medium Size Onion
3-4 Cloves of Garlic
1lb Chicken Breast
1-2 Cups Brown Rice

Lightly pan fry the beets, chopped up relatively small with chopped up onion and minced garlic, you can use butter, olive or grapeseed oil. Best to put on your brown rice first, again I use a cooker. Once the veges are tender, but still firm you can start the chicken. I have a large pan so I just put the veges to one side, shift the pan so the heat is on the opposite and add the chicken with a bit of oil. Once it is white on the outside you can mix it up with the veges and salt and pepper to taste. Everything turns beet red, it looks kinda pretty actually, including your wee wee and pooh so don't be afraid or shocked when it happens  ;D

Serves 2-4

Beety Breakfast Eggs 

1 medium sized beet
3 eggs
1 cup bro rice
1 medium-smallish onion
3 garlic cloves
handful of broccoli greens
1/2lb of BACON!

Cook the bacon first, put it aside. Drain off about half of the grease. Finely chop your garlic and onions and I prefer to cut the beats into 1'' lil strips. I cook those first in butter, sometimes grapeseed or olive oil - but this time we're using BACON Grease! Mmmmmm! The bacon i get from whole foods is preservative, antibiotic/hormone free, and nitrite/nitrate free so it's good stuff. Once the veges are tender, about half cooked, I do the same as I did above, shift them to half the pan, move it a bit so the opposite half is over the heat, and then add the eggs. Once they're cooked I mix em up with the veges and salt and pepper to taste. Serves 2.

Garlic Ginger Tilapia with Greens and Beans!

1/2lb of Tilapia
3 cloves of Garlic
handful of broccoli greens
1 can of kidney or black beans
1 smallish piece of ginger

In a pan, fry up the greens with minced garlic and ginger, I used butter, but you can use grapeseed oil or olive oil as well. Once they're tender you can add the tilapia (I chopped it up in smallish chunks 1'' or so) with a bit more butter, that will turn a nice white color. You can then add the beans and mix everything in a large pan, salt/pepper/herb to taste. Serves 2.


FOTCM Member
I made this one for Thanksgiving. It was great and I will definitely remember it for future special occasions. There's maybe one ingredient that disqualifies it as a detox meal...

Roasted Chicken


1 chicken - I bought a 6lb unfrozen Hutterite chicken but you can choose your own size of chicken
1 lemon
1 onion
3 cloves of garlic
1 evil tomato
3tbsp of room temperature butter
3tsp of rosemary or thyme
1/2 cup of lemon juice
1/2 cup of dried peas

Preheat oven to 350 degrees. Wash chicken well and dry with paper towels. Chop the onion and mince the garlic. Put the chicken, onion, garlic, and lemon juice into a ziploc bag. Put it in the fridge and let it marinate. I marinated for 2 hours. After it's done marinating, I put the chicken on a large glass pan with olive oil spread around it. Put about 3 pinches of salt in the chicken's cavity, which should be emptied if it isn't already, and spread it some. Cut the lemon and tomato in half and stuff it into the cavity, along with the dried peas. I put the onion/garlic/lemon juice into the pan as well for a little basting sauce and flavoring. Then I mix the butter and thyme together and gently spread the skin back just enough to get to the breast. I rubbed the butter over the entire breast and worked it in real good so their wasn't any big chunks of butter in one spot. I didn't brine or truss the chicken but I did take some salt and rubbed the whole chicken down.

Once the chicken was in the oven, I took a bit more butter and melted it in the microwave. Then I mixed basil, oregano, and thyme with the butter. After about 20 minutes I took a basting brush and rubbed the chicken down with the brush until all the butter is used up. Then, every 20-30 minutes after that I basted the chicken with the juices at the bottom of the pan.

I let the chicken cook for 2 hours. Depending on weight it might cook less. After 2 hours I checked the temperature of the thigh. Once it hit 180 degrees that's when I removed. I quickly wrapped the chicken in tinfoil and let sit for 10 minutes.

For side dish on this day, I cooked some whole green beans in a pan with olive oil and garlic. Also made a salad with organic arugala, romaine, green onions, cucumbers, and for dressing I squeezed fresh lemon and olive oil.

This is not only a really healthy meal, but it tastes really good too. When the chicken is done you can use the tomato and peas as a stuffing. The peas manage to stay pretty crunchy. The chicken itself turned out really good by cooking it this way, you could really tell the lemon and tomato helped flavor the meat along with the onion/garlic marination. It was a great alternative to turkey on thanksgiving for me, and afterward I felt great, not all bloated with mashed potatoes, gravy, traditional stuffing, and the chicken doesn't make you drowsy like turkey does. I'm definitely using for my next special occasion.


FOTCM Member
Pinkerton, tomatoes are not evil unless an individual is detoxing and/or trying to find out about food sensitivities!!! I LOVE tomatoes and eat a LOT of them!

Sherry Roger's book "Pain Free in Six Weeks" talks about how many people cannot tolerate foods from the nightshade family and this can be a hidden cause of a range of health issues. That is one of the reasons I changed this thread and started a detox thread all by itself.

Anyway, we had a birthday in the house yesterday and we discussed several options for "cake." On Ark's birthday, I made a carrot cake with reduced sugar topped by cream cheese (evil for those of us who need to avoid dairy!) icing that was sweetened with Stevia. It was a sort of "transitional" type of thing.

On another recent birthday back in September, I made a chocolate mousse with Stevia which was good and had no evil things in it. If pure cocoa is okay for a person, then that was a good transitional item.

Last night we decided on a berry crumble. Here's how I did it:

I put a quantity of frozen berries in an oblong glass baking dish (probably 10 X 13 or so). I mixed some raspberries with blackberries.

Then, I put 3 teaspoons of Stevia and 3 teaspoons of fresh lemon juice in half a cup of warm water and poured over the berries.

Next: Three heaping teaspoons of tapioca were poured over the berries and I mixed them around to spread the tapioca.

Then I took about 3/4 of a cup of ground nuts, 3/4 cup of grated coconut, 3/4 cup of oats chopped in the blender, mixed it all together with a bit of salt. Added a few good chunks of butter and worked it in well, and spread the topping over the berries.

Baked in the oven at 325 for about 40 minutes, until the topping was nicely browned and the berries were bubbling.

It was quite delicious and loaded with good things from the nuts and berries!

Use whatever nuts you like and if you are sensitive to nuts, just leave them out and substitute rice flour. I even think that this one could be used while detoxing as long as it was only occasional!


FOTCM Member
That Berry Crumble sounds positively yummy, Laura!

Recently purchased "Detoxify or Die" from Red Pill Press. Just started reading the book. I'll be starting the detox cocktail and want to order that infrared sauna you've written about. Sure hope I'm not sensitive to nightshades because I also love tomatoes...and peppers, fresh from my garden.

Thanks again for bringing this topic into the forum.


The Living Force
Dijon Beet Salad

3 smallish beets
a bunch of spinach (i used half)
1 Can of lentil beans
1 Can of Black Beans
5 Cloves of Garlic
2 Tomatoes
3 Eggs
Dijon Mustard
Grapeseed Oil
Optional: Feta Cheese, medium sized chunk

Made this one for dinner tonight it was Delish! So the first thing is to slice & dice the beets and garlic, toss em into a decent size pot over medium heat and sautee them in grapeseed oil. While their cooking you can prepare the dijon mayonaise (3 eggs, seperate the whites from the yolks toss the whites into the pot to cook and put the yolks into a measuring cup). Next: add about 2-4 tablespoons of grapeseed oil and enough dijon mustard so that you get a thick, creamy consistency after beating it with a fork. Put it aside.

Clean and chop the spinach and then toss that into the pot (the egg whites should be cooked before this step). Stir it up pretty good and then you can open the cans of beans (drain them well!) and pour them on top. Mix mix mix and add some salt. Chop up your tomatoes and toss em in. Then kill the heat and drizzle your Dijon mayo all over it. Serves 2-4 and it's really tasty! I broke up some feta cheese and tossed it on top. I love feta!


Jedi Master
Autobot said:
Couple of recipes I've been whipping up:

Garlic Ginger Chicken & Steamed Vege's

1 lb Chicken Breast
3-4 Cloves of Garlic
1 Small chunk of Ginger
Medium-Large Chunk of Broccoli
Dozen Brussel Sprouts
1-2 Cups Brown Rice

There was always a "no garlic in this household" rule from my mother, she has a vampiric aversion for the stuff. But I made the leap earlier with your simple recipe (only ever ate plain chicken) and it was the tastiest meal I've had in a long while! :P Threw some spinach and beets in there too to make up for the brussel sprouts - ew!

Down with bland food!


Jedi Master
Raw Kale Salad

1 bunch raw kale (washed patted dry)
Garlic several cloves (more or less depending on how much one likes garlic)
Olive Oil (2 Tablespoons)
Virgin Coconut Oil (1 tablespoon)
Sea Salt
Lemon (1/2 to taste)
Apple cider vinegar

Raw Kale Salad is very easy to make and can be made in small to large quantities.
The key is to tear the kale into small quarter size pieces and put into a large mixing bowl
Add 1-2 tablespoons of Olive Oil depending on how much kale one uses, you just want a lite coating of oil.
Coconut Oil is the key ingredient as it gives a sweet nutty taste to the kale I use more than a tablespoon because I love the flavor!
Grate or dice (raw) garlic to taste (some prefer not such a strong garlic taste)
Sea salt to taste, squeeze 1/2 lemon and a splash of Cider Vinegar.
Important: Use your hands and 'massage the oils (and other ingredients) into the kale, this takes a few minutes
you will notice the vinegar helps turn the kale soft, as the kale turns soft the salad become smaller in size, add more leaves if needed.
Salad will last for several days when kept in the fridge.
Great as a lunch item with Brown Rice
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