P 22g, F 78g, C 14g 1 : 3.5 : 0.6 810 kcal
Optimal breakfast porridge (500 ml). Tea optional.
P 25g, F 101 g, C 9g 1 : 4 : 0.36 1068 kcal
Score a piece (100g) of plain sausage along both sides and fly
it on any kind of pork fat (50g). Have two pieces (100g) of sponge
cake bread with it. Tea with lemon (unsweetened). A glass (100 ml)
of dry wine can be enjoyed afterwards. One idea is home made fruit
P 51.3g, F 83g, C 30g 1 : 1.6 : 0.6 1096 kcal
Cream of tomato soup (300 ml) made from bone marrow stock. Fried
liver 200g) with onions . 1 potato (100g) grated with a teaspoon
of butter (20g) and a pickle.
Total for Day four
P 98g, F 262g, C 53g 1 : 2.7 : 0.5 2974:kcal
P 22g, F 78g C 14g 1 : 3.5 : 0.6 810 kcal
Scramble two eggs in a small pitcher, whisk in a teaspoon of flour,
not permitting any lumps. Boil a cup of milk mixed with one cup
of sweet cream. Drizzle the eggs into the boiling milk mixture,
gently breaking up larger clots. Boil for 2 minutes without stirring
so that the micro?dumplings become hard. Eat immediately, because
they become clumpy and unappetising if they are allowed to cool
The same can be done using broth and clear soups instead of milk.
P 3g, F 27g, C 0 1 : 9 : 0 260 kcal
Stock is the liquid left over after boiling meat, bones or vegetables
that is usually later used as a base for soups. The stock the optimal
diet recommends is made from nutrient rich bone marrow. Chop up
3 kg of thick pork and beef bones into small pieces. Put them in
a pot and cover them with a half?inch of water. Add a piece of beef
tallow (250g) which will give the stock a broth flavour. Boil the
bones on low heat for about 3 hours. If a pressure cooker is used,
boil for one hour after the water begins to boil. Strain the stock.
Take the marrow out of the bone, press it through a sieve together
with the soft tallow and add to the stock. Remove traces of meat
left on the bone and throw them into the stock, cutting or tearing
them into tiny pieces. Bring the stock to a boil once again and
then pour into freshly washed, steam?sterilised jars. Quickly and
tightly close the jars (don't forget to sterile the lids with alcohol
or in boiling water!). Refrigerate once they have cooled down to
room temperature. Such a stock is used for most optimal soups.
CREAM OF TOMATO SOUP
P 3g, F 29g, C 0.5g 1 : 10 :. 0.2 278 kcal
Add 2 tablespoons (50g) of tomato paste to 2 pints of the stock
and one clove of finely chopped garlic, salt and pepper. Bring to
a boil. Add 1 1/2 cups (400g) of cream. Stir.
Put two tablespoons (50g) of butter in the soup, and when it has
melted add a pinch of paprika for colour. Parsley or chopped onion
greens can be used as garnish.
LIVER WITH ONIONS
P 17g, F 24g, C 3g 1 : 1.4 : 0.2 305 kcal
Cut 600 grams of pork liver into four slices and sprinkle with
pepper and basil but no salt (yet). Put aside for an hour. Slice
three onions (300g) into half rings and simmer in 3 tablespoons
(60g) of lard on low beat in a covered frying pan. Do not allow
the onions to turn brown. After they have simmered, remove them
from the beat, add salt, 1/2 teaspoon chilli pepper or cayenne and
a couple drops of wine vinegar. Heat 4 tablespoons (80g) of lard
on a separate frying pan. Fry both sides of each slice of liver
until brown and lightly salt. Cover the frying pan and keep the
liver on low heat for 10 minutes (or move it to a warm oven). Serve
each serving of liver with a spoonful of the fried onions on top.
Remember to pour out the grease from the frying pan onto the servings.
P 0.7g, F 0, C 1.9g 1 : 0 :. 2.7 12 kcal
These pickles can be made in early cucumber season, when small
cucumbers are at their cheapest, in quantities that will last through
the winter. Scrub and rinse small, firm cucumbers in cold water.
Pack them tightly in steam sterilised jars. Add a small clove of
garlic, 2-3 stems of fresh dill, 2 peppercorns and, if handy, 2-3
cherry leaves. Boil water salted with one tablespoon of salt per
2-2.5 lire of water. Pour the boiling salted water over the pickles
up to the rim of the jar. Quickly sterilise the jar rims by boiling
them or wiping them with alcohol and immediately screw the lids
P 0, F 0, C. 4g alcohol 8g 60 kcal
Purchase special wine yeast at a wine and beer brewer's hobby shop.
The instructions on the package will probably ask you to prepare
a starting batch of yeast several hours or a few days in advance.
Follow the instructions on the package.
Extract juice from fruit and pour into a sterilised carboy (a very
large bottle used for making wine and beer). If you are using a
15 litres carboy, there should be about 6 litres of juice. Put the
fruit pulp that remains in a large pot, add 6 litres of water, boil
for a short period of time, then remove the remaining pulp. Dissolve
1 kg of sugar in the liquid. When the solution has cooled, pour
it into the juice. Add the yeast starter. Close the carboy with
a sterilised cork and fermentation lock (available in the same shop
as the yeast) and follow the instructions on the fermentation lock
In about two days, the wine should begin to intensely ferment. When
this is happening, the yeast is converting the sugar into alcohol
and carbon dioxide, which will bubble up through the fermentation
lock. The wine will continue to intensely ferment for the first
two weeks, and then the fermentation will subside and bubbles will
form ever more slowly for another month or so. When the yeast has
converted all of the sugar into alcohol, it is forced to turn the
fruit acids contained in the juice into more alcohol. When fermentation
has almost stopped, add 1/2 kg of sugar dissolved in a glass of
preboiled, cooled water. Tile fermentation will again become vigorous.
One month later, add the same amount of sugar and leave the wine
until there is absolutely no longer any more fermentation (about
2 months). It is essential that the sugar be added in two dosages
for the fruit acids to be turned into alcohol. Otherwise the wine
will be sour. After the fermentation is complete, bottle in clean,
steam sterilise bottles, seal the bottles shut and store in a cool,