It is true that we must avoid lots of white foods. Table sugar, flour, rice, pasta, bread, and marshmallows are just some of the many unhealthy white foods we need to remove from our diet. Foods such as these do not contain any nutrients and can cause serious harm to the health.

But on the other hand, there are also many nutritious, white-colored foods that we need to eat more often. Here are the ones that should become an irreplaceable part of your diet.

1.   Cauliflower

Cauliflower helps the detoxification processes in the liver. According to a study conducted in 2007, high intake of cruciferous vegetables like broccoli and cauliflower is linked to reduced risk of developing a prostate cancer. Cauliflower also has a low glycemic index of 15-30.


2.   Onions

Onions are good for blood sugar, heart health and for the detoxification process. They contain about 25 different plant compounds called flavonoids, including quercetin, which is known to be a powerful antioxidant. Red onions contain a little bit more flavonol phytonutrients when compared with the yellow onions, although there can be some variability due to the place where the onion was grown. Most of the phytonutrients are right below the skin, which is why you should not peel the onions too much.  The glycemic index of onions is 10-15.

3.   Coconut Milk and Oil

Coconut oil and coconut milk are rich in short- and medium-chain fatty acids, which are very important for the health of the gut. Coconut products also have strong anti-microbial and anti-viral effects. According to a recent study, the extra virgin coconut oil has the ability to reduce waist size and increase the good cholesterol in people who suffer from coronary artery disease.

4.   Garlic

Like the other foods mentioned above, garlic also helps the detoxification process due to its high sulfur and selenium content. In addition, garlic can help lower the cholesterol and balance blood sugar levels.

5.   Turnips and Parsnips

Turnips (have high glycemic index when cooked) and parsnips (medium to high glycemic index when cooked) are both rich in fiber along with many different nutrients that protect the body from the damage that may be caused by oxidative stress. It is very important not to overcook them because their glycemic impact will become very big. A far better choice is to chop them into your salad.’

We will also present you a delicious recipe which was published in “Whole Detox”, a book that was written by Dr. Deana Minnich!

Creamy Spiced Cauliflower Soup (Vegan) with Lamb (Omnivore)

Serves 2


·         ½ pound of organic, grass-fed, cubed boneless lamb (omnivores only)
·         2 teaspoons coconut oil
·         ½ diced yellow onion, diced
·         2 minced garlic cloves
·         Pinch of crushed red pepper flakes
·         1 teaspoon of ground cumin
·         1 teaspoon of turmeric powder
·         Pinch of ground coriander
·         Pinch of ground cardamom
·         Pinch of sea salt
·         Dash of ground black pepper
·         ½ large head cauliflower, roughly chopped
·         1 cup of unsweetened, full-fat coconut milk
·         2 cups of organic vegetable broth
·         1 bay leaf
·         1 tablespoon of cashew nut butter


1.    Warm the coconut oil in a large soup pot on a medium heat.

2.    For omnivores, add the lamb and sauté it for several minutes before adding the onion and garlic.

3.    Both omnivores and vegans, sauté the onion and garlic by stirring occasionally, for about 3 minutes. Then add the red pepper flakes, cumin, turmeric, coriander, cardamom, salt, and black pepper, and stir the mixture for about 1 minute. After that, add the cauliflower, coconut milk, broth, bay leaf, and cashew nut butter. Bring the soup to a boil, then reduce the heat and let it simmer gently for 15 minutes.

4.     You should serve the meal warm.

Nutritional Facts per Serving:

Calories Protein (g) Carbs (g) Fat (g) Sat Fat (g)  Unsaturated Fats (g) Fiber (g)
Omnivore:  550 32 23 40 29 5 6
Vegan:   390 9 23 33 26 2 6

Author: Dr. Deanna Minnich