Dos

• Vegetables
• Fruits
• Whole Grains
  • Quinoa
  • Millet
• Beans
  • Soy Products—except
    • Soy Sauce
    • Soybean Oil
• Sweet Potatoes
• Seaweeds
• Herbs
• Some Vegetable Oils
  • Olive
  • Avocado
  • Flaxseed
  • Grape-Seed

Don’ts

• Animal Foods
  • Meats
  • Dairy
  • Eggs
• Sodium—including
  • MSG (monosodium glutamate)
• Refined Sugar—including
  • Sugar-Sweetened Beverages
• Spices
• Most Vegetable Oils—especially
  • Hydrogenated Oil
• Commercial Baked Goods
• Processed Carbohydrates
• Prepackaged Foods
• Fast Foods
• Alcohol
• Heavy Metals
  • Coffee
  • Cocoa
  • (Cassia) Cinnamon
  • Chocolate

• Flaxseed Oil / Ground Flax
• Ginseng
• Green Tea
• Juice
• Sprouts
• Wheat Germ
• Wheatgrass / Barley Grass / Spirulina / Chlorella
• Yogurt

Vitamins
Cod Liver Oil
Lecithin Tablets
Multivitamins
Vitamin B Complex
Vitamin C Powder (Ascorbic Acid)
Vitamin E

Minerals
Calcium
Kelp
Magnesium

Enzymes
Spirulina Powder

Nutrition/Protein Supplements
Brewers Yeast Powder
Flaxseed Oil
Ground Flaxseeds

Herbs
Burdock Root
Chamomile Tea
Dandelion Leaf
Dandelion Root
Ginseng
Green Tea
Licorice Root
Nettle Leaf
Rosehips
Shepherd’s Purse
Speedwell

Oxidants
Chlorine Dioxide (ClO₂) / Hydrogen Peroxide (H₂O₂)

Baking

• Arrowroot
• Carob Powder
• Maple Sugar

Beans

• Black Turtle
• Cranberry Bean
• Lima
• Lentil
• Navy Bean
• Pinto Bean
• Soybeans
• Split Peas

Cooking Ingredients

• Agar
• Citric Acid
• Tomato Flakes
• Tomato Powder

Dried Fruits

• Apricots
• Banana Chips
• Black Mission Figs
• Coconut
• Cranberries
• Currants
• Dates
• Figs
• Goji Berries
• Pitted Prunes
• Raisins

Grains

• Barley
• Brown Rice
• Buckwheat
• Bulgur fine
• Quinoa
• Rolled Oats
• Soft Wheat
• Steel Cut Oats
• Wheat Germ
• Wheat Kernels
• Wild Rice 

Natural Health

• Ascorbic Acid
• Calcium Citrate
• Chlorella Powder
• Hemp Protein 
• Lecithin Powder
• Magnesium Citrate
• Raw Honey
• Spirulina Powder
• Whey Protein

Nuts

• Almonds
• Brazil Nuts
• Cashews
• Macadamias
• Pecan
• Pine Nuts
• Walnuts

Seasoning

• Sea Salt
• Sodium Free Salt Substitute

Seeds

• Chia Seed
• Flax Seed
• Hemp Seeds
• Pumpkin Seed
• Sesame
• Sunflower

Spices

• Allspice Ground
• Basil
• Bay Leaves
• Caraway Seeds
• Celery
• Chives
• Cilantro
• Cinnamon
• Coriander
• Cumin
• Dill Weed
• Fennel
• Garlic
• Ginger
• Green Tea
• Hibiscus Flowers
• Italian Seasoning
• Mint
• Mustard Powder
• Nutmeg
• Onion
• Oregano
• Parsley
• Poppy Seed
• Pumpkin Pie Spice
• Rosemary
• Sage
• Saffron Threads
• Star Anise
• Thyme
• Turmeric
• Vanilla Beans

Sprouting

• Alfalfa Seeds
• Garbanzo
• Green Lentils
• Sunflower

• Black Walnut Leaf
• Broccoli Sprouting Seed
• Chamomile Tea
• Chia Seed
• Dandelion Leaf
• Fenugreek Seed
• Grapeseed Oil
• Lavender Essential Oil
• Nettle Leaf
• Nettle Root
• Red Clover Sprouting Seed
• Red Lentil Sprouting Seed
• Rosehips
• Shepherd’s Purse
• Speedwell

• Brazil Nuts
• Cacao Butter
• Chia Seeds
• Hemp Protein Powder 
• Hibiscus Flowers
• Kamut
• Mission Figs
• Organic Maca Powder
• Plums – Prunes
• Rye Berries 
• Soy Lecithin Powder
• Spiced Chai Tea Mix
• Spirulina
• Star Anise
• Tamarind Paste
• Wild Jungle Peanuts

Basic Kit

• Dark soy sauce
• Rice wine vinegar
• Meshi: sticky, short grain rice
• Nori
• Rice spoon
• Rolling mat (2)
• Wasabi
• Gari

Making Meshi

1. Wash the grains in cold water: 3 changes
2. 2 cups sushi or short grain rice + 2 cups water: no salt
3. Bring this to boil over high heat uncovered
4. Cover as soon as we achieve bubblage
5. Leave everything where it is for another 10 minutes
6. 2 tbs. sugar + 1 tbs. kosher salt + 2 tbs. rice wine vinegar in a microwave safe container
7. Mix up
8. Stash for 30 ~ 45 seconds on high heat
9. Dump the rice into a large (wooden, unvarnished) bowl: slow cooling is crucial
10. Once the rice is spread out a little bit, drizzle on the vinegar mixture
11. Cut it into the rice with a spatula: don’t stur; slashing motion
12. Cool the rice and dry the vinegar & sugar syrup onto the outside of the grains for a couple of minutes
13. Place a moist tower over it & stash it in a cool place in your kitchen: do not put it in the refrigerator

Where to Get Fish

• Freshness
• Texture
• Flavor

Fish to Prepare

• Red snapper
• Mahi-mahi
• Tuna (yellow fin)
• Spanish mackerel
  Cf. portable ice cooler

Making of Sushi

• Large wooden board
• Service pieces
• Pickled ginger (gari)
• Nori sheets cut in half
• Bamboo rolling mat (2)
• 1 pint water + 2 spoon rice wine vinegar
• Meshi
• Wasabi for garnish
• Knife

1. Leave the fish whole, and cut up what you need as you need it
2. Cut thin against the grain
3. For a round, flat fish fillet, angle it

• When ordering sushi, always start with leaner, white fish and progress to fattier (usually darker) fish.

Nigiri

1. Do not squish the rice, but does have to be shaped
2. Take a little slice of fish
3. Grate it on some wasabi
4. Flip it over, & press it into a hand-pressed oval of rice

Tekka  Maki

1. Slice a couple of pieces off fillet against the grain
2. Split those down in the middle into narrow fingers
3. Lay out your mat; flat side up
4. Bring the edge all the way to the end of your board
5. Nori rough side placed up
6. Get some water on your fingers, web, but not dripping; have a towel nearby
7. Grab some rice
8. Bring it up to right about a ¼” away from the edge of the nori
9. Rub on a little wasabi
10. Tuna down in the middle, overlapping
11. Pull the tuna in place with your fingers
12. Roll the mat over
13. Squeeze just enough to seal the roll; don’t squash it
14. Dip the knife in water
15. Split the roll in half; double it over; split into 6 pieces: full sawing motion; don’t push down
16. Gari + wasabi on each side

California Roll

• 1 medium avocado
• 4 crab sticks
• 1 small cucumber
• 1/3 cup sesame seeds
• Plastic-covered mat
• 4 sheets of nori

1. On the mat wrapped in cellophane, get your hands wet
2. Get hold of some rice
3. Add some sesame seeds
4. Flip the whole thing over onto the mat
5. Slice one ¼ of avocado very thin (4~5)
6. Avocado goes down on the nori first
7. Krab
8. Cucumber
9. Roll, using even pressure
10. Do not add more than 3 different fillings
11. Apply even pressure to set the rice
    Dip the knife in water
12. Split in half; double up; cut into 6 pieces

At Sushi-Ya

• Gari: palate cleanser
• Do not mix wasabi with shoyu unless it is for dipping sashimi
• Go sparing; do not dump the entire bowl of shari inside shoyu
• Always use the big end of the chopsticks when taking sushi from a communal platter.