Looking for recipes? On this page we have resources to help you find great recipes:

Our Food Posts

You can also find pictures with links to our recipes at our Pinterest board.

PHD-Compatible Food Bloggers

Some great food bloggers post PHD-compatible recipes. Our favorites include:

Also, those who follow my personal Facebook page know that Sarah Atshan frequently tags me with pictures of the very lovely PHD food that helped her lose 120 pounds. Visit Sarah’s Facebook page to check out her food.


Leave a comment ?


  1. I understand that you’re saying it’s how high that the temp reaches that matter vs. duration regarding toxicity. But you still want the beans to be cooked. So you’ve actually tried at 15 mins, and was it successful/delicious?

    • Hi susan,

      Yes, the red lentils were fully cooked. I could no longer make out the individual lentils since they had completely disintegrated into the cooking water.

      And to clarify — since I have an old-fashioned pressure cooker, not an instant pot — that’s 15 minutes at full pressure, not counting heat-up and cool-down times (during which certainly some cooking happens, albeit not as quickly as at full pressure). I don’t know how the instant pot works, but if the heat-up and cool-down phases happen very quickly, you might have to adjust the time at full pressure up a little bit to compensate.


    • … I should also add: The time to taste fully cooked, at any temperature, will always be less than the time to achieve full detoxification. (So if it doesn’t taste cooked, it’s not safe.)

  2. Eric, thanks for clarifying, and that’s impressive!
    Yes, IP works the same as yours, it actually takes quite a bit of time to reach full pressure. If I program 15 mins, it will actually take about 40-45 mins total, including ramp up time and natural steam release time after the 15 mins has run.

  3. Hi Paul,

    I see you include a lot of dairy products in your diet. I’ve been told that dairy is bad for autoimmune diseases (celiac and hashimotos), I also get a headache when I eat dairy. I would love to include it in my diet, is there a way to reverse a dairy allergy and is it bad for people with autoimmune issues? Thank you for clarifying!

  4. Does anyone have a comment about “WEDO Banana Flour” or any experience using it? I only use flour occasionally, either a scant amount to thicken a sauce (in lieu of arrowroot or potato starch) or for rare paleo baked treats. I understand that it’s on the heavy side, but it’s supposed to be high in resistant starch.

  5. A TED a gyakorlatban | PaleoVital - pingback on March 9, 2016 at 10:35 am
  6. I’m new to PHD and working my way into it but meanwhile I wanted to share a recipe for Chocolate Zucchini Bread/Muffins that I successfully converted to gluten free.

    2 large eggs, lightly beaten
    1/2 cup extra virgin olive oil
    3/4 cup light brown sugar OR equivalent in powdered stevia
    1/2 teaspoon vanilla extract
    1 to 1 1/2 cups coarsely grated zucchini, squeezed to drain exess water
    2 1/2 tablespoons unsweetened cocoa
    2/3 cup white rice flour
    1/3 cup tapioca flour
    1/2 teaspoon baking soda
    1 teaspoon cardamom
    1/2 teaspoon cinnamon
    1/2 cup chopped nuts (optional)

    Preheat oven to 350 F. Oil a 9 x 5 inch loaf pan.
    In a bowl combine and oil and eggs. Add sugar; mix.
    Stir in vanilla and zucchini.
    In a separate bowl, combine cocoa, flours, baking soda and spices; gradually stir into liquid mixture to combine.
    Stir in nuts (if using).
    Pour into prepared pan.
    Bake about 45-50 minutes or until a toothpick inserted into center comes out clean.

    For muffins: grease about 8 muffin molds (if not using nuts) or 10 muffin molds (if using nuts) and pour in batter to about 3/4 full. Bake about 20 minutes or until a toothpick inserted into center comes out clean.

    • 3/4 cup light brown sugar is obviously not PHD, however the powdered Stevia that is 1:1 replacement for sugar (ie Truvia) is not that great for you. Arguably better than sugar, but it’s main ingredient is erythritol, not Stevia which is fine in it’s natural form.

      A quick google of erythritol and you will see you don’t want this to become a staple in your diet.

  7. The recipe for Chocolate Zucchini Bread/Muffins can also be made lower fat by replacing 1/4 cup of the oil with 1/4 cup unsweetened applesauce.

  8. Hi, is there such a thing as weight gain version of the diet ? thank you very much

  9. Hello, I wondering your thoughts on the use of arrowroot in baking recipes (bread).

  10. Terri Sartoris

    I have been reading your book and I’m blunderingly started your plan today. I’ve been trying to do Atkins for over 10 years now. I do great for a month, fall off, eat junk for a couple weeks, rinse, repeat. I lose like 10 lbs and then start gaining it right back. Finally, I’ve decided I have to try something different. I’m borderline diabetic so I guess I will see what my blood sugars do with adding in the starches. I’m terrified. 🙂 Is there a forum somewhere that you know of for support? I haven’t been able to find anything yet. Thank you!

  11. Implementing a gluten free diet - Nikki Hawkes - - pingback on September 19, 2016 at 2:20 pm
  12. Thanks, Hybrid. I look forward to trying this recipe.

  13. Hi!
    How do you use the magnesium powder in bulk? Add it to foods? What kind ans how often should I take it?
    Thank you!

  14. I am curious… when you say 1 pound a day of sweet potato, do you mean weigh a sweet potato u cooked and if it weighs a pound that would fulfill the daily quota? Or rice? Do you weigh 1 pound of rice cooked and eat that throughout the day?

  15. Catherine Hinchcliff

    Hi, i note that some gluten free carbs are ok- would you include 100% rye bread in this?

  16. There are many good Chinese, Vietnamese and other Asian and Pho restaurants in my area. Are there any dos and don’t about take out to remain PHD compliant?

Leave a Comment

NOTE - You can use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

Trackbacks and Pingbacks: