Page 43 - Summer2018

DAIRY
ALLOWED: Mascarpone, panir, quark, salted ricotta cheese (not the typical American kind that contains vinegar
but the kind made in Italy, which may be hard to find, but is well worth the effort), fresh mozzarella, fresh cream,
uncultured butter and buttermilk and fresh, raw milk. Some people tolerate any super fresh cheese such as non-
aged chèvre and feta.
AVOID: Any cheeses not listed above, such as cheddar, Monterey Jack, processed cheeses, aged cheeses of all kinds,
fermented dairy of any kind (yogurt, kefir, some types of cheese, sour cream, creme fraiche, etc.) and cottage cheese.

EGGS
ALLOWED: Fresh raw and cooked egg yolks. If eating raw egg yolks, be sure to only use fresh, pasture-raised eggs
from a known and reliable farmer; do not eat raw eggs from the supermarket. Many people tolerate cooked egg
whites but some don’t, so use caution. If using as a protein source, make sure to use the whole egg. Pasture-raised
eggs are ideal.
AVOID: All raw egg whites, raw commercial egg yolks and stale eggs. Use caution with cooked egg whites.

NUTS
ALLOWED: None.
AVOID: All nuts (coconut is a fruit and is allowed), but especially almonds, pecans and walnuts.

SEEDS
ALLOWED: Soaked chia seeds, freshly ground and soaked flax seeds and their oils, and properly sprouted seeds.
“Raw” is a good brand for sprouted seeds.
AVOID: Unsprouted seeds and sesame seeds.

HERBS AND SPICES
ALLOWED: Salt, pepper, fresh curry leaves, wasabi, fresh herbs and freshly ground spices (except those on the
“avoid” list). Some allowed herbs and spices include: allspice, basil, bay leaf, caraway, cardamom, chives, coriander
(cilantro), fenugreek, garlic, ginger root, marjoram, mint, myrtle leaf, oregano, parsley, peppermint, pimento leaf,
rosemary, sage, savory, sumac, tarragon and turmeric. Black cumin seed (but not regular cumin) has antihistamine
properties and is encouraged. Alcohol-free vanilla and other extracts are also allowed.
AVOID: Alcohol-based flavors, anise, artificial flavors, brewer’s yeast, cayenne pepper, chili, chocolate, cinnamon,
cloves, cocoa, curry, mace, mustard seed, nutmeg, smoke flavor, soy sauce and all soy products, tamari, tamarind
(fermented), thyme, vinegar of all kinds and any food containing vinegar.

BEVERAGES
ALLOWED: Coffee, fresh raw milk, mineral water, fresh water, chamomile tea, peppermint tea, dandelion tea, ginger
tea, rooibos tea, coconut water and coconut milk.
AVOID: Soft drinks, all alcohol (but in particular wine and beer), anything fermented (such as kombucha and kefir),
black tea, green tea, red raspberry tea, nettle tea, mate tea and energy drinks.

FATS AND OILS
ALLOWED: Cold pressed and unrefined seed and nut oils (Flora is the only brand I recommend), extra virgin olive
oil, pure uncultured butter and cream, coconut butter and coconut cream, duck fat and goose fat.
AVOID: Vegetable oils, heat-treated or refined nut and seed oils, fried foods, processed foods, partially hydrogenated
oils and fats, fish oil, avocado, olives, margarine and spreads such as Earth Balance and other fake fats.

SWEETENERS
ALLOWED: Pasteurized honey (or raw honey from a reliable source), maple syrup, brown rice syrup, coconut sugar,
treacle, molasses, jaggery, palm sugar, pure jams, jellies and marmalade.
AVOID: Flavored syrups, prepared desserts and icings and dried fruit; high fructose corn syrup and agave. Caution
with sugar alcohols such as xylitol (which can cause gas in those with compromised gut health).

SUMMER 2018 Wise Traditions 41