THE GRACIE
DIET
TABLE OF FOODS CHEMICALLY
COMBINED
GROUP
A:
Foods That Combine With
Each Other Plus One of Group B:
Almond
Artichoke
Asparagus
Avocado
Beets - red
Brazilian Nuts
Broccoli
Butter
Cabbage
Carrots
Cashews
Cauliflower
Celery
Chicken
Cocoa
Coconut -dried
Corn on the Cob
Crab Meat
Crabs
Cucumber
Eggplant
Eggs -
chicken/fish
Endive
Fat in General - oils,
etc.
Fish
French Beans
Garlic
Green Beans
Green Mustard
Green
Onions |
Green Peppers
Hazelnuts
Leeks
Lettuce
Lobster
Meats
Mushrooms
Mussel
Octopus
Olives
Olive Oil
Onion
Oregano
Oysters
Parsley
Peanuts
Peas - fresh
Pumpkin
Radishes
Savoy Cabbage
Sesame
Shellfish
Shrimp
Spinach
Squash
Squid
Thistle
Tomatoes - Sweet
Turnip
Walnut |
Group
B:
Foods That DO
NOT Combine With One Another:
|
Barley
Breadfruit
Chestnuts
Chick Peas
Corn Flour
Corn - dried
Dried Beans
Dried Peas
Flower of
Mandioc
Yams
And all other starches and flours
|
Oats
Pearl
Barley
Potato
Rice
Rye
Soybean
Sweet Potato
Wheat and
Derivatives
Macaroni
Lentils |
Group
C:
Foods That Combine With
Each Other Plus One of Group B
If They Aren't Prepared
in Fat:
|
Apple -
Delicious
Bananas - dried. baked or
cooked
Cream Cheese
Cheese - fresh,
cottage
Persimmons
Plums
Dates
Grapes -
Muscatel
Guava
Honey
Jaca Tree Fruit
Melons -honeydew,
cantaloupe
crenshaw, casaba
Watermelon |
Papaya
Sweet Pears - D'anjour,
Comice
Prunes
Coconuts - fresh
Ricotta Cheese
Figs
Raisins
Sugar Cane Syrup
Syrup
Coffee /
Decaffeinated
Teas of:
Leaves / Peals of
Oranges
Lemon
Peel
Black / Herb
Tea |
Group D:
Foods That DO NOT
Combine With Each Other Or Anything Else:
|
Apple - acidic
Apricot
Blackberries
Cider
Cherry
Currants
Curdied
Milk
Grape - acidic
Grapefruit
Lemon
Loquat
Yogurt |
Mango
Peach
Pear - acidic
Plum - acidic
Pineapple
Pomegranate
Orange
Quince
Raspberry
Strawberry
Tangerine
Kefir |
Group E:
|
Raw Bananas
Combine With:
Apples -
Delicious
Cheese
Cream - fresh
Figs - fresh
Grapes -
Moschatel
Melons - sweet
Watermelon
Sweet Pears - D'anjour,
Comice
Prunes- sweet
Persimmon
And all other sweet
fruits when
fresh
|
Do Not Combine
With:
Avocado
Butter
Dried Fruits
Honey
Olive Oil
Oil and Sugar in
General
Sugar Cane Prunes
-
syrup/ juice
syrups
Oil and fat in
general
(all of Group
B) |
Group F:
|
Milk Combines
With:
All of Group B
Banana - raw or
baked
Saccharin and
similar
Cooked Yolk
Milk derivatives
except:
curdied
milk
kefir
yogurt (and
other
curdied
milk
products) |
Does NOT
combine with:
All of Group A
Fruits in
general
Egg Whites
Meats
Oily Fruits
Olives
Sugar in General
Oils and Fats
Sweets in
General |
OBSERVATIONS:
Egg yolk. raw or cooked, fresh coconut,
brewers yeast, coffee, and several kinds of
teas are compatible with any food, for they
are considered neutral.
AVOID:
Sweets and canned foods in syrup, pepper,
clove, cinnamon, mustard, pickles, vinegar
DON'T EVER
EAT:
Pork of any kind.
NOTE:
Bread, to be less fermentable, shall be made
out of pure or natural flour and eaten
24 hours after baked. Then should be
eaten as toast or oven warmed.
IMPORTANT:
In order to avoid a
chemical conflict, it is ESSENTIAL that meals are
at LEAST 4 and a
half hours apart. DO NOT ANYTHING BETWEEN MEALS.
Group A
Cooked Food:
It is best to make your own food at home until
you become familiar with these
eating habits. This way, it will become
easier to decide what to eat at
restaurants or fast food places. Many
restaurants use a wide variety of
condiments, spices and sauces which are not
recommended on the "Gracie Diet".
Keep this in mind when ordering.
You want to eat as much basic fresh foods as
possible. If you are in a situation
where you are eating on the run, it is best to go
to the nearest grocery store and get some
fresh fruit or vegetables and make a
meal this way or you can get a fish/chicken or
meat sandwich, (no condiments).
DRINK WATER.
French fries would not combine with this
because potato does not combine with
bread. Maybe you will want to order 2 or
3 sandwiches because nothing else
combines. It is ideal to have your
cooked meal in the afternoon with a fruit meal
in the evening as it is easier to
digest. This is almost impossible for most of us
to arrange. Remember that melted cheese
is not the same as fresh cheese. The
composition changes when melted and it becomes
a "fat" and only combines with
cooked foods. For instance, melted
cheese on crackers does not combine with
fruits. But the same cheese NOT melted
can be eaten with fruit. The milder the
cheese the better.
Group B
ABOUT STARCHES:
No two starches can be eaten at the same
sitting. For example, rice cannot be
eaten with beans. Beans do not combine
with tortillas, potato does not combine
with bread, yet wheat noodles combine with
bread because they are derived from
the same starch - wheat. Remember the
nutritious Brans like Rice, Oat and Wheat
bran - would combine well with their proper
family.
Group C
SWEET FRUITS:
All sweet fruits combine with each other and
one starch and cheese (fresh), see Group C.
Dried fruit of the sweet kind also combine
with fresh sweet fruits, (i.e. dried pears/papaya, etc.,
with the exception of banana). It is fun
to experiment with various juice blends. The calendar of
suggested meal ideas gives some ideas on where
to start and what fruit best combines with another.
We use a juicing machine and blender
frequently when preparing our meals. A juicer is used for
such fruits as apples, hard melons, carrots,
pineapple and oranges. You can also
use the juicer for making "ice cream" from
frozen fruits or fruit blends.
Suggestions: peel and freeze bananas,
then put through the juicer; blend melon
juice, pear, dates and cheese - freeze and
then put through the juicer is another
idea. The blender is essential in
combining the juices with additional fruit and to
make juice from some fruits such as watermelon
and grapes. (See the Food
Preparation Instruction Sheet) When the
blender is used to make juices, you then
want to put the mixture through a juice bag
(made of thin/strong cotton or nylon)
or use a screen/sieve - to take out the seed
particles. We happen to use the
juicer/blender a lot because it is quick and
extracts maximum amount of juice
from fruits and vegetables. By all
means, eating foods naturally without juicing
or blending is fine too. In fact, this
is often necessary when eating away from home.
WEIGHT
LOSS
If you want to lose weight, it is best to cut
out most starches and fats. You will
not feel like you are starving if you just
remember to ear lots of what you have
chosen for that meal. An example of a
weight loss diet would be to have two
meals a day consisting of fruit, and one
cooked meal a day of foods from Group A.
GROUP D
ACID FRUITS:
Never mix one kind of acid fruit with another
- example; oranges do not combine
with grapefruit. It is better to eat
acid fruits in the morning. Because you should
not mix other foods with acidic fruits,
remember to eat as much as you can in one
sitting. You can juice many of the
fruits or eat them just as they are. It is
advisable not to eat the pulp of some
fruits. For example, when you sit down to
eat 10-15 oranges, depending on their size,
chew the orange or juice it and spit
out the pulp (which is too hard to
digest). Summer fruits (peaches and plums), can be
eaten completely without discarding the pulp
(since the pulp is softer and easier to digest).
DOES MILK DO A BODY
GOOD?
Sorry friends, the dairy industry is not
concerned about doing your body good. The
truth is, the less milk you drink, the
better. Even in nature, the animals only drink
milk during their formative years. After
reaching adulthood, their body simply
does not need milk anymore. Since many
people enjoy drinking milk and may think
it's healthy for them, let me remind you that
this is simply not true. In fact, milk
causes your body to produce too much
mucus. However, if you do drink milk,
remember it only combines with: all group B
(breads, cereals), mild cheeses and
butter/margarine or bananas.
NOTE: No soft
drinks or alcohol should be consumed.
However, if you don't
want to stop, at least eat right!!
IMPORTANT
REMINDERS
All meals shown on the
Breakfast/Lunch/Dinner Calendar (included in this pamphlet)
are complete in that they contain
all the groups possible for each meal. Whenever a
starch is shown, another can be put
in it's place. For example, rice with fish can be
changed to potato with fish or
any other starch you prefer for that meal.
Wait at least 4 and a half hours
between meals to be sure all food is digested before
starting another meal. If you
do not feel hungry after 4 and a half hours, that usually
means your food is still digesting,
so it is best not to eat. Eat as much as you can at
each meal to hold you over until
the next one. Only water can be consumed between meals.
Always peel the skins off any
fruits or vegetables. Many poisonous insecticides are
used. Stay away from juices
found in cans or bottles even if it says that they are
100% natural and have no
preservatives. You can be sure they have been on the shelf
longer than a few days.
Nothing can be compared to the fresh fruit juice you make
before you sit down to
eat.
When eating sweet fruits, remember
cheese and crackers are optional and don't have
to be eaten with every fruit meal
(especially if you want to lose weight).
When eating cooked foods, there are
a few treats you can include to give more variety
such as: raw nuts (pecans, cashew,
almonds, walnuts), alfalfa sprouts, avocado and
the different brans (rice, oat,
wheat). Avocado/cashews (or any other high protein
nut), can be considered an adequate
substitute for meats, fish and eggs.
Remember, milk only combines
with: starches, butter, cheese or bananas.
Vegetable juices are shown with
many cooked meals but this does not mean you
should have it every day. You
can drink carrot juice plain or add other vegetables to a
carrot base, such as celery,
cucumber, bell pepper, radish, beet, garlic, etc.. (See Group A)
There are some cheeses on the
market considered "fresh". A few to consider are
cottage cheese, Monterey jack and
cream cheese. Raw milk cheese (found in health
food stores) are also an
option. The milder the cheese the better. Stay away
from
sharp tasting, spicy or aged
cheese.
When buying breads or cereal, you
will notice they are made with a variety of
starches. For example many
breads contain more than one starch (i.e. wheat flour,
barley flour, oat bran, corn meal,
etc..) Keep this in mind because it is best to use a
one starch bread or cereal.
Also many breads/cereals have honey and sugar in them
and this would not combine with
cooked food. Breads with much oil and crackers do
not combine with the fruit
category. Wasa, Cavil, or crackers which have little or no
salt. Visit your local health
food store and read labels.
Do not eat Acidic Fruits (Group D),
more than three (3) times a week.
It is wise to stock up on fruits
that you will be eating often. Plan ahead so that when
it is time to eat you will have
something that combines. This way you avoid eating
just anything in the
house.
Do not make your juices and store
in the refrigerator to drink later. It will spoil and
lose vitamins. Also remember
to try and not repeat the same food within a 24 hour period.
NEVER EAT
DESSERT! If you are still hungry after a meal, eat
more. The chemical
reaction of dessert, such as a
cookie, ice cream or even a fruit, will cause all kinds of
problems sooner or later.
Learn to like the combinations that are good for your health!
Note: Nylon juice
bags are available for $6.00 each.
Call the office
at (310) 782-1309 or send a
check to:
Gracie Jiu-Jitsu
1951 W. Carson
St.
Torrance, CA
90501
Please specify how many
juice bags you would like.
FOOD PREPARATION
INSTRUCTIONS
Apple Juice and
Banana
Group E
Peel five apples, cut into slices
to fit in the juicer (no need to take out the seeds).
Add this juice to 3-4 bananas, put
into blender and blend.
Add 1oz. cream cheese -
optional.
Grape
Juice
Group C
Separate 1-2 lbs. of sweet grapes -
wash well in hot water (to take off pesticides as
much as possible) fill blender,
after blended pass through juice bag
Oranges
Group D
Peel 10-20 oranges and separate
into sections to pass through juicer or eat whole
(remember to spit out the
pulp)
Watermelon
Juice
Group C
Chop up some watermelon (with seeds
and all), put into blender, mix then pass
through juice bag.
Pineapple
Group D
Peel and cut pineapple in sections
thin enough to go through a juicer or cut pieces, put
in juice bag, squeeze by hand and
drink it.
Cantaloupe
Juice
Group C
Cut into pieces lengthwise and put
through juicer. 1 cantaloupe makes almost two 8oz.
glasses
Milk and
Bananas
Group E
3-4 Bananas (or more)
blended with milk
RECIPE
SUGGESTIONS
BROCCOLI
SOUFFLÉ:
Broccoli
Onions
2 eggs
Cheese
Peel the broccoli stalks.
Barely cover with water and cook with onions,
garlic,and small amount of
butter/margarine. After cooked, drain off water
and save it. Mash broccoli
into small pieces with fork.
Make a thick cream with the saved
water by adding flour to it. (Flour
should match whatever starch may be
being served with the meal).
Add 2 egg yolks and hand grated
cheese, the milder the cheese the better. Beat
2 eggs whites till fluffy and
add. Mix well. Put in Pyrex baking dish. Sprinkle
grated cheese on top, place in
preheated oven at 350 degrees till done.
ALL OTHER
VEGETABLES:
All vegetable soufflés are the same
except cauliflower, which should
be chopped into small pieces
instead of mashed. Also, the water from cooking
is not used because the taste is
too strong. Make the cream separate and
add the cauliflower last after
eggs, etc.., so it won't be mashed.
SPINACH
SOUFFLÉ:
Spinach
2 egg yolks
2 egg whites
Cheese
Flour
Cook spinach in tiny bit of
water. Drain/squeeze spinach. Cut spinach into
small pieces. Add flour of
choice to saved water to make a cream. Add 2
yolks and grated cheese. Add
spinach. Last, add 2 frothy egg whites. Mix
together, sprinkle cheese on top
and put in preheated oven at 350 degrees until done.
BREAD WITH
MOZZARELLA:
1 Loaf of bread, sliced (remove
crusts)
1 pound of Mozzarella
cheese
butter/margarine
2 eggs
Spread lots of butter/margarine on
bread, both sides. Place bread in baking
pan, side by side, one row
only. Layer bread, cheese, etc.. till all whites until
fluffy, then beat in 2 yolks and
spread with spatula over bread. Place in low
heated oven till browned.
Serve hot.
ROUND
ROAST:
1 Round Roast
Seasonings, onion, garlic, oregano,
bay leaves, salt
1-2 tomatoes
Marinate roast overnight with
seasons. The next day poke entire roast
with a fork. Put roast into
pan with a bit of oil in bottom. Brown meat well.
Add small amounts of water while
cooking, and scrape pan bottom. When
browned, add seasonings and cover
meat with water. Cook until meat is soft.
Then add 1-2 tomatoes (peeled,
without seeds) to meat juices. With wooden
spoon, mash tomato until it
disappears.
ATTN: Peel tomato by putting
fork in it. Place directly into fire or boiling in
water. Cut halves/quarters
and remove seeds.
MINUTE
BREAD:
2 cups flour
1 cup warm milk
2 tbsp.
butter/margarine
2tsp yeast
2 egg yolks
Mix together all ingredients slowly
with tips of fingers. Make into
small round buns (about 3 inches
around), put on cookie sheet. Put in
moderate oven for 20 minutes.
Serve hot.
MAYONNAISE:
3 cooked yolks
3 raw yolks
Salt to taste
4-5 drops of lime
Olive oil
Mash 3 cooked yolks. Add raw
yolks one at a time, always mixing. when they
are well mashed, very slowly add
olive oil, continually mixing. Add salt to
desired taste. At end add 4-5
drops of lime. Put into refrigerator to make firm.
CRUST:
1 pound of flour
2 egg yolks
1 cube
butter/margarine
1tsp of oil
salt to taste
Mix together well with tips of
fingers. Place pan in preheated oven at 350 degrees
until light brown.
If vegetable filling, cut in small
pieces and cook with onions, garlic and butter/margarine.
Add just enough water to
cook. Drain water and save to make cream sauce by adding
flour.
If chicken or meat filling,
marinate overnight with onions, garlic, bay leaves, oregano and
salt.
Chicken should have skin removed if
possible.
Put oil in pan and brown meat or
chicken without seasonings. Add seasonings and meat
(or chicken) into pan with water
just covering and let cook. If chicken, let cool and remove
bones.
If meat ground or chop into small
pieces or strips.
Add 1/2 pack cream cheese
(optional) to chicken or meat add flour to make a cream out of it.
Add all to baked
crust.
CHICKEN
SOUFFLÉ:
Chicken
Seasonings
2 egg yolks
2 egg whites
Cheese
Season skinless chicken after
cutting at the joints. Prepare chicken as in
recipe for filling of crust.
Save some water to make a cream sauce by adding
flour and proceed same way as other
soufflés.
CORN
SOUP:
Cut kernels off 8 ears of corn and
pass through juicer, cook juice (discard pulp)
on a low fire until bubbles
slightly (low boil) approximately 15 minutes, add onion
and garlic for
seasoning.
BANANA
PIE:
2 dozen bananas
1 can condensed milk
2 eggs
1 cup crystal sugar
Place 1 cup crystal sugar in pan
with water (enough to dissolve sugar). Add
brown sugar (carefully so as not to
be bitter) with a touch of water to make
a thick syrup. Little by
little add peeled bananas, cook well. Remove cooked
bananas, leaving syrup in
pan. Place bananas in Pyrex dish. Pour condensed
milk mixed with 2 egg yolks.
Pour over bananas. Beat 2 egg whites with 4
tbsp. of refined sugar, until
stiff. Cover bananas with egg whites, put in oven
till egg whites are brown an
hard.
WEEKLY MENU
SUGGESTIONS
Breakfast
Sun - Group C
- Apple juice and Banana
Mon - Group D - Acid
fruit Oranges
Tues - Group C -
Pears, cavil, Cracker, Honey, cheese
Wed - Group D - Acid
fruit Pineapple
Thurs - Group E - Watermelon
juice blended with 3 bananas
Fri - Group
A - Eggs, toast/butter and coffee or carrot juice
Sat - Group
E - Milk and Bananas blended
Lunch
Sun - Group C -
Grape juice/ cheese/ crackers
Mon - Group C -
Watermelon, dates, cottage cheese, crackers
Tues - Group E -
Papaya, banana, cream cheese (no crackers)
Wed - Group C -
Cantaloupe juice blended with 3 pears, and dates
Thurs - Group C - Apple juice
(5-7 apples) Oatmeal (cooked) raisins and jack cheese
Fri -
Group C - Pears, honey, crackers and cottage cheese
Sat - Group
C - Watermelon juice, dried figs, cheese, crackers
Dinner:
Sun - Group A -
Fish, rice, vegetables, carrot juice
Mon - Group F - Grilled
cheese sandwich, milk (no veggies)
Tues - Group A - Eggs
with cheese toast/butter, carrot juice, asparagus- raw cashews
Wed - Group A - Chicken
and mashed/baked potatoes, steamed vegetables, spouts/nuts
Thurs - Group A - Rice,
avocado, steamed vegetables, carrot juice, celery and cucumber
Fri -
Group E - Pears, Bananas and cheese
Sat - Group
A - Corn soup, melted cheese sandwich, carrot juice
