1. Starch: 2 large whole Russet potatoes (about 2 cups). The day before, I boiled the potatoes, enough for 3 meals.
2. Vegetables: 1 C already cooked vegetable (bought fresh or frozen). I pour the vegetable into a skillet alongside the potatoes (cold from the refrigerator). I add 1/4 C water (for steaming), add the lid, and set to low heat for 15-20 minutes, until the starches and vegetables are hot.
3. Fruit: 2 C, frozen (e.g., peaches, cherries), fresh (e.g., melons, apples), or dried (plums, dates).
4. Supplements (items added in small quantity for nutritional completeness):
(a) a probiotic capsule or chewable tablet.
(b) B12 (cyanocobalamin) tablet (average 250 micrograms daily, for nerve health), because I have no natural source. Blood tests show this works well for me.
(c) one Brazil nut/meal for selenium.
(d) One "fat pill"/meal, to keep my weight up. (My Body Mass Index once dropped below 17, but should be 18-19.); a "fat pill" is one of these: 6 small black olives; 2 T cocoanut milk; 1 cylinder of heart of palm; 1/3 avocado mashed with chopped onions and lemon juice.
5. Drink: water or mint tea or vegetable juice.
The low-sulphur starches that I have tested and now can eat in unlimited quantities are: arrow root (2 mg/100 g serving); winter squash (e.g., acorn [frozen] and pumpkin, 10); sweet potatoes (light-skinned, yellow inside, 15); yams (dark-skinned, dark orange inside, 15); parsnips (15); rutabagas (21), potatoes (browns, reds, golds, purple, 22); and white rice (79). I boil the roots and tubers. (I buy winter, hard-shelled squash in frozen blocks, already removed from the shell, ground, and cooked.) I steam the white rice (simmer 1 C in 1.5 C water, about 20 min.). I do not freeze starches, as their taste and texture usually decline.
I eat in limited quantities, up to one serving/meal of any one of the following starches: water chestnuts (?); bamboo shoots (?); corn, whole kernel (?), 1/4 c.
In limited quantities (no more than one serving of any one of these), I eat: cabbage (25); sauerkraut (?); palm heart (?), 1 cylinder; seaweed (?), 1 3-gram sushi sheet; cauliflower (29); mushrooms (34); collard greens (39); green ("garden") peas (43); broccoli (45); asparagus (47); spinach (86), 1/2 c. I buy some of these frozen or dried, for convenience and storability.
The nuts I eat are: Brazil, 1 nut/day (for selenium); and hazelnut, 1 t crushed/day.
- Foods containing more than 50 mg of sulphur per 100 g (half cup) serving, except white rice (79) and spinach (86).
FOODS I WANT TO TEST
- Quinoa (Is it a starchy berry or a grain?).