OATMEAL

Mix with nuts, raisins, fruits like banana or any

TRAIL NUTS

Mix nuts: peanut (legume or seed, not a nut), almond, walnut, pecan or nuts, dried cranberries, raisins,
dates, dried apricot or any.

EGG

Boiled egg, or sunny sideup egg cooked (fried) in water instead of oil

YOGURT AND FRUITS

FERMENTED FOOD * good source of good bacteria

Like Kimchi, Sauerkraut

For Sauerkraut, use carrots, cabbage or even green mango. Wash then soaked in salt overnight. Don’t
throw the brine (the juice and salt) because that’s a natural preservative.

GRAZING PLATE

Cheese, grapes, nuts, biscuits, small amount of turkey or chicken ham or any deli’s

DRINKS

Plain water, fruit juice (real fruit juice not the claimed pure juice in the grocers)

Water with chia seeds soaked at least 10 or 15 minutes

Lemon water (wash fruits skin thoroughly or just peel them before placing into the drink for overnight
atleast)

Fruit water

Cucumber water

Green tea

Ginger or turmeric tea

Fermented drinks like water kefir, milk kefir, kombucha

SOUP

Bone soup – slow cook beef bones (pata or feet is better) or oxtail ( but a bit expensive) for many hours.
Add some salt spice to taste

The skin of the pata or oxtail is rich in collagen. Oxtail and pata is used in Kare-Kare dish. Bone soup is
good for gut cleansing. Gut cleansing is the best thing to do if you seem not getting well from any illness.

MEALS

Brown rice with steamed vegetables, slice tomatoes, cucumbers, raddish, romaine lettuce or any lettuce
and patties or chicken breast or fish.

PATTIES

Ground beef, chicken, crushed tofu or mashed legumes or beans mixed in scrambled egg and breading
mix (cornstarch or flour with garlic powder, black or white pepper, cayenne powder (sili labuyo) (or you
can add paprika if you want) and ground sea or rock salt). Shape into balls then flatten into the frying
pan.

One kilo ground meat is already 5-6 cups. You can combine the ingredients already in advance then just
fry it on the day you’re going to eat it.

SAUSAGE OR LONGGANISA

Same ingredients and procedure with Patties. Just add vinegar, a little light soy sauce, dark sugar, or
ketchup if you want. Exclude the egg.

For seasoning or condiments: Use light soy sauce( like Kikkoman) instead of regular soy sauce. There are
light soy sauce cheaper than Kikkoman.

For fish sauce or patis, choose Fish Thai sauce because it is made from anchovy fish/ anchovies or dilis,
and not just any fish like butete hahaha.

For vinegar, don’t buy the clear vinegar because it’s a distilled vinegar and the acetic acid is synthetic.
Choose unfiltered raw apple cider vinegar (ACV) instead or tuba. ACV is also naturally fermented.

For fat, use butter not margarine. Don’t use extravirgin olive oil (EVOO) in frying. Don’t use pomace olive
oil for frying because it is highly processed. NEVER use canola oil. It is an industrial oil originated from
Canada from an unknown plant. Any ingredients that calls for canola oil, use olive oil. Also, do not use
cold pressed (no heat processed) EVOO for frying.
You can use sunflower seed oil, sesame seed oil, EVOO with honey and lemon, greek yogurt (plain
yogurt with garlic and salt), and fruit yogurt for salad dressing. Homemade mayonnaise is far better
than store bought.

Homemade Mayonnaise

 1 large egg yolk*

 1 1/2 teaspoons fresh lemon juice
 1 teaspoon white wine vinegar
 1/4 teaspoon Dijon mustard
 1/2 teaspoon salt plus more to taste
 3/4 cup olive oil, divided

Combine egg yolk, lemon juice, vinegar, mustard, and 1/2 teaspoon salt in medium
bowl. Whisk until blended and bright yellow, about 30 seconds.

Using 1/4 teaspoon measure and whisking constantly, add 1/4 cup oil to yolk mixture, a
few drops at a time, about 4 minutes. Gradually add remaining 1/2 cup oil in very slow
thin stream, whisking constantly, until mayonnaise is thick, about 8 minutes
(mayonnaise will be lighter in color). Cover and chill. Do ahead Can be made up to 2
days ahead. Keep chilled.