2.

The Pantry
No food additives
No preservatives
No processed foods
No refined foods
No Sugars
No Salts
No Processed fats and oils
eg no packeted foods in tins and pre cooked meals.
Use GLASS CONTAINERS, no plastic (otherwise petrochemicals leak into your foods, eg BPA)
Gmo free
Chemical free
Hormone free
Wax free
Gluten free
Sugar free
Diary free
Meat free
no coffee, no alcohol, no drugs, no dairy, no sugar, no wheat, no meat, no liver or other animal organs, no
corn, no salt, no white foods, no highly processed foods like cerals, oacket food, chips, sauces = nothing
processed at all, dont eat anything white. Vegan diets, gluten free diets, paleo diets, sugar free diets and
dairy free diets recipes good to follow. Choose frozen over canned. Eat the outer green leafty greens on your
veggies if they are organic, they have been sunkissed and full of vitamins and minerals. Avoid chargrilled or
burnt food, this process cause formation of carcinogens (cancer-causing substance). Eat lightly and slowly
as eating too much can cause acid to back up into the esophaugus.

Buy organic, raw and whole grains food @ WHOLE FOOD + HEALTH FOOD STORES
shop at your local farmers market for organic produce and local butcher w organic meat
Fluids
drink alkline and purified water
bpa free plastics
prefer to drink from glass bottle/ steel
100% biodegradable and free from chemicals
Raw organic coconut water
Herbal teas
Fresh vegetabe & fruit drinks

Superfoods for immune system - antioxidants such as vitamin A,C,E, Selenium & zinc
apricots
kiwis
blueberries, blackberries, strawberries
avocados
brocolli
cauliflower
brussel sprouts
spinich
kale
watercress
turnip
collards
carrots
squash
sweet potato
red and orange peppers
onions
Emma McCraw - awake your soul in nutrition (v)

Zinc
garlic
barley
yoghurt
fish
oysters
legumes
mushrooms - Exotic Reishi, Maitake, Shiitake.
all seeds
pecans
soy beans
soy lecithin
whole grains
Giant red kelp - protien, carotene, calcium, iodine, iron, vitamin b, c.
Herbs
Aloe vera - activates macrophages, and provides enzymes, vitamins and minerals
Astragalus - generates anticancer cells
Biberry, fenugreek, hawthorn, horehound, licprice root & red clover all enhance the immune system
Black raddish, burdock root, dandeloin and red clover cleanse the liver and blood stream.
Chorella, Boxthorn seed, ginseng, suma and wisteria all contain Germanium that aid immune and has

anticancer properties.
cats claw boosts immune, fights infection and reduces inflammation.
Echinacea - enhances lymphatic function
Gingko Bilboa - good for brain cells and is a powerful antioxidant
Ligustrum - increases the production of lymphocytes
Picrorrhiza - indian herb that boost all aspects of the ummune system
Garlic
Green tea
Milk thristle - prevent disease in the
Turmeric
Grapeseed and pine bark extracts

liver, flushes out alcohol and drugs ect

eat fruits and leafy greens raw.

Nutrients & Supplements
lemon water
chlorophyl
spirulina
wheat grass
pearl barley
Eastgardens - Healthzone
Randwick - 7th Heaven Wholefoods - 122 Belmore Road, Randwick
Bronte - Heavens leaven / Bronte Organic Shop 52 macpherson st
Bondi - The Health Emporium - Bondi Road
Bondi - Healthy Life - westfield
Bondi - The Suveran
Bondi - Wild Food Shop
Woollahra - Wholefoods house - 109 Queen street
Broadway - Wholesome Natiral Health Marke - 181 broadway crn mountain street
Waterloo - Wholefoods House - 9 danks st waterloo
Double Bay - Bayside Natural Health Centre 30-36 bay street
Plant based and leafy greens

Emma McCraw - awake your soul in nutrition (v)

Fruit
blueberries
blackberries
strawberries
rasberries
aprocot
kiwi
avocado
Dried fruits that havent been sweatened.
Vegetables
ctiminti mushrooms (look up the healthiest mushrooms) shiitake mushrooms, exotic reishi, miatake
Tomatoes
raw beetroots
romaine/ cos lettus
baby arugula / salad rocket
leeks
celery
carrot
cucumber
courgettes - is zucchini
spinich
watercress
haricot verts - green beans
lottus root - chinese vegetable good for liver disease
cauliflower
asparagus
green cabbage
red and yellow peppers
eggplants
cherry tomatoes
Grated Raw Potatoes are high in potasium and are good for ulcers, diabeties and heart disease
Soups
beans
lentils
pea
vegetable
barley, rice, onion.
Herbs, spices and salts
maldon sea salt
ground black pepper
Xylitol - subtitute for sugar
Munuka honey
thyme
bay leaf
cilantro - is coriander
chipotle - smoked dried chili jalapeno.
sweet pimenton - is paprika
basil
sage
parsley
rosemery
cayenne
Herbs
apple cider vinegar
Seafood - Fresh seafood
wild ocean seafood - non farming, non gased, non canned tuna & salmon
Buy only fresh/frozen fish, dont trust the fish market it could be gased and days old
Emma McCraw - awake your soul in nutrition (v)

Seeds and nuts - Raw

flaxseeds
chai seeds
raw almonds
walnuts
Sunflower seeds
pumpkin seeds
dried figs
pitted prunes
sesame seeds
cashew nuts
raisins
pine nuts
dried cranberries
Spreads
vegenaise
cold pressed coconut oil
good quality maple syrup
brown rice syrups
extra virgin olive oil
Apple cider vinegar
Ghee or Butter
vegetable stock
soy sauce
fish sauce
Vanilla extract
Agave nectar
miso paste - femented soy beans
miso - brown rice and barley also good
page 65 and 275 for carrot ginger dressing and homemade hoisin sauce
Oils
Cold pressed oils; olive, flaxseed, coconut

Everyday day ingredient

scallions (shallots)
Salts and peppers
lemons
garlic
ginger
chilli
onions
can whole peeled tomotoes
avocado
Beans - All raw beans you cook yourself that are organic, or cooked beans without animal fat
or salt.
black beans
kidney beans
chickpeas
cannellini beans
gigante beans
edemame beans n rock salt
broad beans

Emma McCraw - awake your soul in nutrition (v)

Legumes
dark green lentils
red quinoa and sprouted quinoa and quinoa flakes
canned chickpeas and dried chickpeas
millet
Whole Grains
Short and long wholegrain brown rice
Gluten free rolled oats
buckwheat
black rice
Rye
Millet
ats
Pastas
brown rice pasta
corn pasta
Milks & dairy
Plain unsweetend almond milk
Plain full fat sheep and goats yoghurt
Natural greek yoghurt plain unsweetened
Soymilk yoghurt Live Culture non dairy yoghurt
raw goats cheese, non fat cotttage cheese, Kefir
Free range organic Eggs
True organic milk - unpasteurised and unhomogenized milk and permeate free
http://www.naturalnews.com/022967_milk_pasteurization_dairy.html
www.pura.com.au/permeatefree/#what-is-permeate
Meats
Inglewood farms for organic free range chicken feed freely & naturally on dideicated grass forage
areas, living as nature intended with fresh air and sunshine.
Free range orangic Turkey
Organic Lamb
Breads
Millet breads and rice breads - gluten free
xanthan gum is good to have in gluten free breads
Baking and Flours
all purpose gluten free baking flour (makes fresh dumplings wrappers)
brown rice flour
almond meal
baking powder

Emma McCraw - awake your soul in nutrition (v)