From the book “Nourishing Traditions” by Sally Fallon 

Photo by Olga Kudriavtseva on unsplash.com 

1. When preparing a meal, always think ahead to what must be done for the next two meals; put grains and pulses to soak and meats to marinate, as necessary. Our readers will notice that the food preparation methods we recommend call for considerable advance planning – not a bad habit to cultivate in life. 

2. Throw away all boxed breakfast cereal – the flakes, shaped and puffed grains produced by the extrusion process. Start your day with soaked oatmeal or other grains, whole grain dishes such as pancakes or muffins, eggs, fish, nut milks, broth or homemade soup. 

3. Aim for a diet that is 50% raw or enzyme enhanced. Raw foods include vegetables, fruits, meats, fats and milk products. 

4. A good rule is to start your evening meal with a dish containing enzymes- either a salad with homemade dressing, raw meat or fish, or soup containing cultured cream. If your next course includes a sauce made from gelatin-rich stock, easy digestion and a peaceful night’s sleep will be assured. 

5. If the meal you serve consists entirely of cooked foods, then a lacto-fermented condiment is a must. 

6. Keep sweets to a minimum, even natural sweets.