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VERITAS
BASIC
HEALING
DIET- PHASE 2
Welcome to Phase 2 of the Veritas Basic
Healing Diet. Before you dive in, double
check with your practitioner that it is
indeed time for you to leave Phase 1 and
begin adding more foods to your diet. It is
important, in order to gain the most benefit
from the VBHD and your journey here at
Veritas, to move through Phase 1 and 2 with
your practitioner's guidance.
There are a few new foods and categories
added to Phase 2, and some changes to
serving instructions. Go over Phase 2 with
your practitioner and make sure there
aren't any additional instructions or
considerations they would give you.
veritaskitchen.com
P H A S E 2F O O D L I S T
U s e t h i s l i s t a s a g u i d e a s y o ua d d s o m e f o o d s b a c k i n t o y o u rd i e t . T h i s p h a s e 2 l i s t i n c l u d e sa l l t h e f o o d s f r o m p h a s e 1 p l u ss o m e a d d e d f r u i t s a n d d a i r y - -
a n d e v e n s o m e s u g a r s a n dg r a i n s . H o w e v e r , r e m e m b e r
y o u ' r e s t i l l f o c u s i n g o n e a t i n gm o s t l y h e a l t h y f a t s a n d
v e g e t a b l e s .
S T A R C H Y V E G E T A B L E S ( R E S I S T A N T S T A R C H E S )
Begin to buy organic produce wherepossible. The most nutritious choices willusually be the brightly colored vegetables(purples, reds, oranges, dark green).
N O N - S T A R C H Y V E G E T A B L E S
H E A L T H Y F A T S
choose organic
Celery
Kale/Purple Kale
* Spinach
* Bell Peppers
Collard Greens
Cucumbers
Cherry Tomatoes
Hot Peppers
Summer Squash
Acorn SquashArtichokesAsparagusAvocado
BeetsBlack Radish
Bok ChoyBroccoli
Brussels Sprouts* Cabbage/Purple
CactusCarrots/Purple
Carrots* Cauliflower/Purple
Cauliflower* Swiss
Chard/RainbowChardChives
* CilantroEggplantEndiveFennel* Garlic
* GingerGreen Beans
* Green Onions* Kohlrabi
* LeeksLettuce
MushroomsMustard Greens
OkraOlives
* OnionsParsleyParsnip
Peppers (see organic)RadishesRadicchioRhubarbShallots
Spaghetti SquashSprouts/all types
TomatilloTomatoes (see organic)
TurnipsWasabi Root
Adzuki BeansBlack Beans
Garbanzo Beans/ChickpeasFava Beans
Kidney BeansLentils
Purple Potatoes
Lima BeansPumpkin
Sweet PotatoesYucca Root
Green/ Snow PeasPurple Hull or Black Eyed Peas
Almond ButterAlmond OilAvocado Oil
Bacon Fat* Black Seed OilButter-OrganicCoconut Butter* Coconut Oil
* Extra Virgin Olive Oil
* Fish Oil
Flax Oil
Ghee (Clarified Butter)
Lard
Palm Oil
* Pistachio Nut Oil
Sesame Oil
Tallow
You can eat an unlimited amount of healthy fats. Try toinclude some with every meal. Try to get fats from both
animal and other sources.
Eat as much
Fresh or Frozen
as you want:
Eat up to 5 half-cup servings a week, unlessotherwise instructed by your practitioner
Protein
Vegetables & Healthy Fats
Protein
Carbs**Grains,
dairy,sweeteners
P H A S E 2 F O O D L I S T
You may eat up to 4 servings per week. No driedfruits, no fruit juices. Buy organic when possible.F R U I T S
*Acai, unsweetened*Blackberries*BlueberriesBitter Melon
BoysenberriesCherries, Sour
*Coconut*Cranberries
* Currents (black or red)*ElderberriesFigs (Fresh)
*GojiGooseberries
Grapes (green or black)Green Apple
GrapefruitHuckleberries
Key Limes/Limes/LemonsKiwi
KumquatsLingonberries
MulberriesOranges (blood)
Plums (black)PomegranateRaspberriesStrawberries
N U T S & S E E D S
AlmondsChia Seeds
Hemp Seeds* Pistachios
Walnuts/blackBrazil Nuts
Cumin black seedsMacadamia nutsPumpkin seeds
CashewsFlax Seed
Pecans
Raw Preferred.
Sesame SeedsChestnutsHazelnutsPine Nuts
Sunflower Seeds
Buy organic when possible.
*** No Peanuts- these are legumesand contain too much mold.
S W E E T E N E R S
Blackstrap MolassesCoconut (Palm) Sugar
Date Sugar
*** Make sure you aren't consuming any sucrolose (or any other 'oses), aspartame or other artificialsweeteners. Check your mints, gums and meal replacement powders!
Keep your intake to about 1 tsp. per day.
SteviaJust Like Sugar
Yacon/Yacon Syrup
Luo Han GuoPure Maple Syrup
Raw, unrefined Honey
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
Corn is not a vegetable. It is agrain and is most often GMO.
Soy is not a health food.
There are fruitsyou will not see onthis list, such asthe tropical fruits.This does not
mean they are badfor you and youcannot eat thembut keep in mindthey are higher innatural sugars andtherefore may notbe optimal forsome people toeat on a regular
basis.
P H A S E 2 F O O D L I S T
Organic whole grains, pastas and flours: Manygrains come in all three of these forms. Eat inmoderation.
G R A I N S
Amaranth
Barley- G
Buckwheat
* Einkorn- G
Kamut- G
Oat flour/Old-fashioned or steel cut oats, oat bran
Rye- G
Sorghum
* Spelt- G
Teff
Rice- Brown, Red, or Wild Rice is best
Soba
* Sprouted Grains (could contain gluten)
* Fermented/Soured Grains (could contain gluten)
P R O T E I N P O W D E R
Recommended Brands:Blue BonnetJay RobbVega
Look for one that uses protein from whey, pea or hemp, has nosugar, no artificial sweeteners, no soy, no preservatives or
other additives.
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
Ask your practitionerwhether you are ready to
consume any gluten. Thosegrains or products
naturally containing glutenare indicated with a 'G'.You will not find modern
wheat on this l ist.
* Ask a knowledgeable store associate at your local health food store to help you find a product that fitsthese criteria. If you have questions about whether you need a protein powder in your diet, ask your
practitioner or Veritas Kitchen.
Sesame Seeds & Seed MealMung Bean Pasta
Quinoa & Quinoa FlourPumpkin Seeds & seed flour/meal
Sunflower Seeds & Seed meal
Eat in moderation.
Ground PecansGround Walnuts
Ground Flax Seed/Meal
Almond Flour/MealArrowroot Starch
Coconut Flour
N O N - G R A I N S & N O N - G R A I N F L O U R S
Sesame Seeds & Seed MealMung Bean Pasta
Cassava FlourBanana Flour
Quinoa & Quinoa FlourPumpkin Seeds & Seed Flour/Meal
Sunflower Seeds & Seed mMeal
Ground PecansGround Walnuts
Ground Flax Seed/Meal
Almond Flour/MealArrowroot Starch
Coconut Flour
P H A S E 2 F O O D L I S T
Preferably pasture/grass-fed, no added nitritesor nitrates, non-GMO and no antibiotics.Organic is a plus. Wild-caught seafood is best.
M E A T S
Seafood- Preferably wild-caught.The smaller the fish, the less chanceof mercury contamination.
AnchoviesCodCrab
HalibutOrange Roughy
E G G S
Organic, and from pasture-raised hens, is best. This helps to ensure the eggs are safeand nutritious and that the birds weren't fed GMO's.
M I L K S
Almond MilkCoconut Milk
Hemp MilkCashew Milk
Check labels so that you avoid added sugars or a high carbcount. You will want full-fat, plain products. For goat or cow
milk, raw is best but grass-fed and organic is good.
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
TroutSalmon* Tuna
* SardinesShrimp
PoultryFree Range Chicken
Cornish HenDuck
GoosePheasant
TurkeyOther Wild Caught Birds
Red MeatsAntelope
BeefBonsmara Beef
BuffaloOstrich
LambPork- Uncured/Unsmoked
RabbitVenison
Wild Game
For preserved meats suchas bacon, sausage, lunch
meats, hot dogs, jerky,etc.-- follow criteria listedfor all meats plus look for
no added sugars. See"What to Buy at theGrocery Store" forsuggested brands.
C H E E S E A N D O T H E R D A I R Y
Blue CheeseCheddar (white)
Cottage Cheese (no additives)Cream Cheese (no additives)
Grass-fed, organic or raw. Full fat, white (not orange). 1 oz/dayor less. There are many varieties that follow these guidelines.We've listed a few below
Feta CheeseGoat CheeseMozzarella
Parmesan/Asiago
Ricotta (no additives)Sour Cream
Yogurt (plain, full fat)
Pecan MilkMilk Kefir
Raw Cow's MilkRaw Goat's Milk
P H A S E 2 F O O D L I S T
S P I C E S , S A U C E S A N D C O N D I M E N T S
Braggs Herbs/SpicesBraggs Apple Cider Vinegar
CapersCardamom
* Cayenne PepperChilies
Chili PowderChili Sauce
Chinese MustardChipotle
*CinnamonCocoa & Cacao Powders
(unsweetened)Coriander
Cumin, groundCumin, black seed
* Curry PowderDijon Mustard
Fennel*Fresh GarlicGarlic Powder
Ginger*Kelp
Ketchup (organic/no added sugar)
B E V E R A G E S
TeaCoffee (black or without sugar)
Water (filtered)Sparkling/Mineral Water
Try to drink your beverages unsweetened or try flavoring your wateror tea with mint leaves or citrus wedges. No fruit juices.
THE STARRED (*) ITEMS ARE FOODS THAT ARE PARTICULARLY GOOD FOR YOU.They are high in antioxidants, are alkalizing and won’t spike your blood sugar!
*KimchiLemon/Lime juice, fresh
Marinara Sauce (no added sugar)Mustard
Negell/Onion SeedNutmegOlives
Onion Powder*Oregano
PestoPickles
Red Chili Paste*Rosemary
SageSalsa (no added sugar)
* SauerkrautSea Salt
Sesame SeedsSrirachaTamari
TarragonTabasco
Tomato Paste*Turmeric
Vanilla
Kombucha (less than 5 grams sugar per serving)Freshly Juiced Green Juices (mostly green veggies and phase 1 fruits ok)
Milk Kefir and Water Kefir
F E R M E N T E D F O O D S
KombuchaBeet Kvass
Dill Pickles (homemade or Bubbies brand)Sauerkraut (homemade or Bubbies brand)
Fermented KetchupFermented MayoFermented Salsa
Milk or Water Kefir
The list goes onand on!
Corn is not a vegetable. Itis a grain and is most often
GMO.
Soy is not a health food.
Veritas Garden
Food should be both delicious and nutritious.
Here at Veritas Kitchen we’ll teach you how to reach your health goals through nutrition without giving up the joy of a good meal so that, over time, shopping for and cooking great meals will become more intuitive and you’ll more easily be able to make good choices about what to eat and drink.
Do you love to cook? Does the idea of cooking your own meals terrify you? Either way, Veritas Kitchen has you covered!
Veritas Kitchen is your resource for healthy cooking support. Through recipes, meal plans, Phase 1 and Phase 2 instructions, buying and shopping guides and instructional videos, VK walks new members through getting started and offers the seasoned cook healthy replacement ideas and more.
The Veritas Kitchen team comes together to offer you nutritional guidance to help you navigate your new, healthy life. Visit VeritasKitchen.com and explore your new food resource!
(Be sure to ask for the monthly password for access to the VeritasKitchen.com website.)
[email protected]/VeritasKitchen
Veritas Kitchen
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