FOOD COMBINING

This series is designed so a rotation diet can be formulated from foods by families of food.  Salad dressings need to be discussed on an individual basis and whatever beverage the physician allows.  Other modifications can be added or deleted as needed.

Sally Rockwell has an excellent Food Rotation publication that can be used alone or with these instructions.  “The Rotation Game” Sally Rockwell P.O. Box 31065, Seattle, WA  98103 (206) 547-1814.

Instructions for each meal
1.    At the fruit meal (breakfast) omit all breakfast foods, breakfast cereals, all kinds of bread (toasted or untoasted), buns, muffins, rolls, doughnuts, coffee rings, griddle cakes, cookies, and other starches.  Also omit table sugar and other food products containing a high percentage of sugar and other food products containing a high percentage of sugar as jellies, jams, marmalades and commercial syrups.  Also omit eggs ham, bacon, sausage, steaks, chipped meats, fowl, fish, cheese and other concentrated proteins.
2.    At the starch meal (lunch) omit meats, fish, shellfish, eggs, fowl, cheese, nuts, leguminous vegetables, fruits (except plantains), dried fruits, melons berries; also ice cream, cake, pie, pastry, pudding, tarts, custard, gruel, candy, bottled sweet beverages and after dinner mints.
3.    At the protein meal (dinner) omit fats and starches; i.e. butter, cream, milk, cocoa, chocolates, oily dressings, gravies, oils, also all kinds of bread and crackers, potatoes, waffles, rolls, pancakes, pies, tarts, all kinds of cakes or cookies, candies, honey, syrups, sugar and after dinner mints.
4.     If desired, these meals may be interchanged the protein meal may be eaten at mid-day and the starch meal between 5 and 7 p.m.
5.    It is desirable for thin people to eat more than three meals a day.  The underweight person can increase food intake by including optional groups of foods to be found on the breakfast, lunch and dinner menus.  Additional meals of fruit and  milk between meals and before bed are encouraged.  If one does not desire fruit, then any whole grain bread or cereal with yogurt, kefir or buttermilk is suggested, unless dairy is to be eliminated.
6.    Exercise daily - 20 minute brisk walk minimum.  Sunbaths at least 10 -20 minutes/day.
7.    You are what you think you are

BREAKFAST

Start by drinking a glass of water mixed with juice of 1/2 lemon
Breakfast:  This is the Fruit Meal

Choose from Food Groups 1 and 2
Group 1: 
Mangoes                     Pineapple                 Lemon, Lime, Orange
Watermelon                Persimmon               Grapefruit, Kumquat
Persimmon                 Avocado                   Pomegranate
Fig                              Banana, Plantain       Guava
Coconut, Dates          Rhubarb                    Apple, Pear, Quince
Elderberries                Litchi nut                  Grapes
Blueberry                   Cranberry                 Huckleberry, Gooseberry
Currents                    Cantaloupe                Melons
Breadfruit                  Mulberry

Drink 1/2 hour after eating fruit or 45 minutes to 1 hour after eating bananas.


Note:  if an orange or grapefruit is chosen, peel and eat pulp and all.  If the juice is squeezed out of the fruit do not strain; sip slowly while drinking.  Melons, dried fruit and ripe bananas supply the natural sugars for energy and sweetening.  Cooked or canned fruits should not be used except in an emergency.  Buy the brand of fruit that is unsweetened.  It is not necessary to cook dried fruits.

Group 2:  Optional
Yogurt                Kefir                Buttermilk
Cottage Cheese

SAMPLE MENU - BREAKFAST

Drink 1 glass of water with fresh lemon juice before breakfast daily.
Eat bananas when you are particularly hungry, otherwise eat 8-14 oz. of fruit

2 slices of pineapple            1 apple, sliced                 1 orange
1 sliced pear                         1 ripe banana, sliced        1 ripe banana
2 sliced peaches                   8 dates                             1 bunch grapes
1 glass buttermilk                1 pint yogurt                    1 pint kefir

2 oranges or                         1 cup strawberries           1 cup blackberries
1 grapefruit                          1 ripe banana                   1 sliced apple
1 pint yogurt                       1 cup blueberries              1/2 cup raisins
1 pint kefir                       1 pint buttermilk

LUNCH

Starch Meal
Choose from Food Groups 1-6, Note; omit optional group if overweight

Group 1: serve as first course
Borage                        Spinach                          Chicory
Dandelion                  Greens                            Endive
Escarole                     Jerusalem Artichoke       Lettuce
Romaine Lettuce        Salsify                            Mustard Greens
Radish                       Watercress                      Broccoli
Cauliflower                Cabbage                         Turnips
Cucumber                  Water Chestnuts           Mushrooms
Truffles                     Alfalfa Sprouts             Clover Bean Sprouts
Chives                       Garlic                            Leeks
Lotus Root                Onion                           Shallots
Olives                        Green Bell Pepper       Red Bell Pepper
Pimento                     Tomato                        Nasturtium
Parsley                      Carrots                         Celery
Fennel                       Parsnips

Group Two (Optional)
Vegetable soup made of fresh vegetables - select vegetables from Groups 1 and 5.  At the starch meal, potatoes, whole corn meal, whole wheat cereals, whole barley, rye, corn or rice may be used to thicken soups.  At this meal do not add proteins to soups such as meat stock, eggs, etc.

Group Three:  Starches (Choice of 1 or 2)
Amaranth                 Quinoa                Jicama
Sweet Potato            Barley                Squash
Yams                        Corn                  Millet
Oats                         Rice                   Rye
Wheat                      Wild Rice           Plantain
Buckwheat              Potato

Group Four:  Fats
One or two squares of sweet butter or 1 Tbsp. flaxseed oil or olive oil, salad dressing - no sugar, vinegar or added chemicals.  Mayonnaise without sugar.

Group Five:  Optional
Choice of one or several cooked vegetables:
Beet                     Chard                           Spinach
Artichoke            Dandelion Greens        Escarole
Lettuce                Pumpkin                      Squash
Cucumber            Corn                            Green Beans
Peas                     String Beans                Bean Sprouts
Asparagus

Group Six:  Optional
Honey, pure maple sugar, sucanat, sorghum molasses or date sugar used as sweeteners.
Broccoli                    Brussel Sprouts            Cabbage
Kale Collards            Kohlrabi                       Mustard Greens
Turnip                      Rutabaga                       Okra

SAMPLE LUNCH

Fresh Vegetable Soup            Boiled whole grain        2 -3 slices rye bread
Baked Potato                         Butter                           Butter
Butter                                    Combination Salad        Honey
Boiled Cabbage                                                            Combination Salad
Lettuce & Tomato Salad

Whole Corn Muffins            Celery, radishes &        Steamed Rice
Mixed vegetable salad           raw mushrooms            Butter & Parsley
Butter                                    Baked Potato            Vegetable Casserole
Tomato Soup                        Escaloped Eggplant        Romaine Salad
Butter

DINNER

This is a protein meal
Choose from groups 1-5, Note; optional items omit if overweight

Group One: Serve as first course
Large combination salad as served at lunch.  See Group one on Lunch Menu

Group Two:  Optional
Fresh vegetable soup which may or may not contain fresh meat, meat stock, fish, shellfish or fowl.  use several kinds of fresh vegetables.  Flavor with chives, onions, scallions and tops, mushrooms, tomato or tomato paste, garlic, bayleaf, basil, thyme, leek, parsley, paprika, chervil, sage.  No crackers, bread, rolls, breadsticks or other starches with soups at the protein meal.

Group Three: Choice of one from either A, B or C.
A:  Flesh Proteins
Broiled steaks, all chops (except pork), chicken, any fresh fish (no canned, smoked or dried fish), kidneys, hearts, liver, venison, game birds, squabs, lobster, oysters, crab, sweetbreads, fish roe, brains, shrimp.
Roast - beef, lamb, mutton, veal, lean pork, venison, duck, goose, chicken, turkey, guinea hen, pheasant, rabbit.  Pork and rabbit should be well cooked.
Baked - oysters, clams, fish, ham
Raw - oysters, clams
Boiled - shrimp, crabs, crawfish, lobster (no rich dressing) turtle tongue, tripe
Steamed - clams
En Casserole - Any meal which lends itself to “stewing” with chopped vegetables.  Flavor with scallion tops, mushrooms, garlic, chives, parsley, dill, okra, leek, tomato, tomato paste, bayleaf, thyme, basil, savita or vegex.
Eggs - poached, boiled, or scrambled - no bread or other starches.  If desired scramble with chopped onions, mushrooms and parsley.

B.  Non-Flesh Proteins
Cheese - cottage cheese, cream cheese, Swiss cheese, hard Italian cheeses, liederkranz, camembert, Roquefort, Swiss gruyere or brie.
Nuts - pecans, walnuts, Brazil nuts, almonds, peanut butter.  Cheese or nuts may be served on salad.
C.  Legumes - lentils, soybeans, cranberry beans, navy beans, kidney beans, red beans, Mexican beans, Boston beans, frijoles, black-eyed peas, lima beans, pinto beans.

Group Four:  Choice of 2 or more cooked vegetables (see Group Five on lunch menu)

Group Five: Dessert (Optional)
Choice of one or several of the following fresh fruits: grapes, orange, grapefruit, tangerine, nectarine, peach, persimmon, cherry, mango, papaya, apple, pomegranate, pineapple, tangelo any berry or melon.  Do not add cream milk or sugar.

FOOD FAMILIES - ANIMAL - NUTS - SPICES

Animal

Beef, veal, and cow’s dairy goat and goat’s dairy, lamb, elk, moose, venison, duck and eggs, goose and eggs, guinea hen, chicken and eggs, Cornish, game hen, pheasant, quail, turkey and eggs, antelope, bear horse pork, squirrel, rabbit.

Nuts

Cashew, Hazelnut, Chestnut, Pecan, Walnut, Brazil nut, Peanuts, Pinenuts, Pistachio, Almonds

Spices

Tarragon, Horseradish, Fenugreek, Saffron, Basil, Chia seed, Horehound, Marjoram, Mint, Oregano, Peppermint, Sage, Savory, Thyme, Spearmint, Bay leaf, Cinnamon, Sassafras, licorice, Tamarind, Nutmeg, Mace, Allspice, Cloves, Black pepper, Chili, Paprika, Dill, Fennel, Parsley, Anise, Caraway, Cumin, Coriander, Chervil

Water Animal

Cod, Haddock, Pollack, Croaker, Drum, Sea Trout, Silver Perch, Flounder, halibut, Sole, Sardine, Sea Herring, Mackerel , Tuna, Clams, Mussels, Oysters, Scallops, Fresh water trout, Salmon, Sea bass, Grouper, Prawn, Shrimp, Anchovy, Barracuda, Crab, Lake whitefish, Lobster, Ocean perch, Red snapper, Shark, Smelt, Sturgeon, Swordfish, Whitefish, Yellow perch