Food

These food items may be helpful adjuncts to Perfect Health Diet cooking. We have grouped them as follows:

Seafood and Seaweed

Unseasoned seaweed
  • Nori is the famous Japanese sushi seaweed
  • Taste is rather bland by itself
  • Use it to make seasoned seaweed at home: our recipe
Seasoned seaweed
  • A tasty way to add sea greens (chlorophyll, minerals) to your diet
  • Try with a pinch of rice
  • It’s cheaper and better to make your own — see our recipe
Dried Seaweed
  • Valuable source of iodine and other trace minerals
  • Wakame (sweet, soft) is good in soups
  • Dulse flakes can be used to flavor foods
Oysters
  • A good source of zinc
  • 12 oysters per week eliminates need to supplement zinc
  • Watch out for bad packing oils like cottonseed oil – we’ve made that mistake
Anchovies
  • A good source of omega-3
  • Delicious

Beverages

Green tea
  • The classic healthful drink of Asia
  • Best way to prepare: steep cold by placing about 20 leaves in a liter of filtered water in the refrigerator overnight.
  • For warm tea, heat the steeped tea in a microwave.

Flavorings

Sea salt
  • Useful source of trace minerals, sodium and chloride
  • Appropriate amount: 1/4 tsp/day on carb-rich diet, 1 tsp/day on very low-carb diet
Fish Sauce
  • A healthful fermented food flavoring rich in umami taste

Oils

Coconut oil
  • A healthful plant oil low in omega-6 fats
  • Rich in ketogenic medium chain triglycerides
  • Has antimicrobial properties, helpful in bowel diseases
Coconut milk and creamed coconut
  • Alternative source of coconut oil; 3 tbsp coconut milk contains 1 tbsp coconut oil
Macadamia Oil
  • Another healthful tree nut oil low in omega-6 fats
Medium chain triglycerides
  • An alternative source of ketogenic fatty acids
  • The ketogenic benefits of coconut oil in fewer calories

Rice, Noodles, & Baking Starches

Rice
  • Short grain rice clumps and is good for sushi
  • Medium grain rice is a good all purpose starch
  • Long grain Jasmine rice is suitable for Indian or southeast Asian style foods
Rice Noodles
  • Tinkyada white rice spaghetti noodles are highly recommended by Mia
  • Brown rice noodles are available in more forms, including lasagna noodles
Rice Stick Noodles
  • Pad Thai noodles are good for most cooking applications, including spaghetti
Flours and Starches
  • For PHD baking, these “safe starches” are all gluten-free
  • Cheapest option: mix your own, 2:1:1 rice flour to potato starch to tapioca starch
Flours and Starches (cont.)
  • For a more cohesive flour than the rice-potato-tapioca starch mixture, include buckwheat flour
  • Gluten Free Pantry flour is recommended by Emily
Crackers
  • Yehuda gluten-free matzoh crackers are our current favorite
Crackers (cont)
  • Potato-based crackers are good
  • Chestnut is also a safe starch
  • Rice snaps have no oil

Sweeteners

Honey
  • Natural raw honey is perhaps the most healthful of sweeteners
  • Fermented raw honey is also healthful
Sweeteners – Safe Starch Syrups
  • Rice syrup and tapioca syrup are pre-digested safe starches, broken down to sugars like dextrose, maltose, and maltodextrose
  • Advantage: they are fructose-free
Sweeteners – Powders
  • These are all fructose-free
  • Dextrose is pure glucose (Warning: derived from corn)
  • Malt contains maltose, the disaccharide of glucose (Warning: not gluten-free.)
Low-Carb Sweeteners
  • Stevia is a popular low-carb sweetener.
  • Erythritol is a natural sugar alcohol with almost no calories.
  • Xylitol is a sugar alcohol that inhibits Candida but can act as a laxative.

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