Recipes

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 ?

591 Comments.

  1. Does anyone have a good recipe and/ or any advice or preparation suggestions for kidney?? Is the taste easier to handle than liver? I haven’t bought it yet but saw some frozen grass-fed kidney the other day and thought I might be brave enough to buy it, maybe. I just hope no vegetarians get in line behind me when I buy beef bones, beef liver and beef kidney! They won’t know what to think of me! 😯
    Thanks!
    KH

    Thanks for the soup recipe Carolyn– sounds great! I’ll try it tomorrow after I get more eggs, can’t keep them around here very long!

    • buy sally fallon’s book ‘nourishing traditions’ they have a whole chapter on tasty offal recipes, including kidney. That bok is full of awesome traditional/paleo recipes and fermented foods/beverages.

  2. As a chef and paleo-enthusiast I have had spent a lot of time coming up with tasty paleo-compatible meals.

    Here is a great recipe to make the most delicious mashed sweet potato or parsnip puree.

    Ingredients:

    -Parsnips or sweet potatoes (or any safe starch)
    -garlic (optional)
    -Ginger (optional)
    -Butter
    -White wine
    -salt and pepper

    Directions:

    Dice starches and steam or boil until soft (ideally steam to preserve nutrients).
    If using garlic/ginger, peel chop and blend in a food processesor to form minced garlic/ginger. Remove/strain starches and place in a food processor, process until starches form the consistency of mashed potatoes.
    Add mash to a pot and combine with white wine and liberal butter, bring to a boil and reduce to a simmer.
    Add optiona garlic/ginger mince and continue to simmer on a low heat, stirring intermittently.
    Season well with salt and moderately with pepper, cook until the alcohol evaporates, which will be indicated by the flavour.

  3. White Rice Waffle Recipe

    55g white rice flour (~44g carbs)
    1 egg
    17g clarified butter (~17g fat)
    1/3 cup water
    1/8 tsp himalayan salt
    1T stevia
    ¼ tsp baking powder
    ¼ tsp vanilla extract

    Directions: Combine flour, salt, stevia, baking powder. Spread mix onto edges of mixing bowl and then add eggs, butter, and vanilla. Whisk and gradually add water. Let the batter sit for 15-20 minutes. Pour into hot waffle iron. Top with fresh fruit/berries, cream cheese, or even brown rice syrup! The proportions are just right 🙂

  4. I haven’t tried making this yet, but hope to in the next few days…
    For anyone that’s interested in getting good use of some cows feet, this is a recipe for Caldo de Patas (Soup/ stew of feet). I had it in Ecuador many years ago and even though cow foot was not on my menu back then, it was delicious! For this recipe, you can probably just substitute almond butter for the peanut butter and maybe omit the hominy? I dont know how hominy compares to corn as far as toxin level, but I don’t think the soup really needs it anyway, so I’ll leave it out. And I might add some meat, looks like there isn’t any meat in it as is.

    http://laylita.com/recipes/2012/03/27/caldo-de-pata-recipe-or-cow-feet-soup-recipe/

  5. This barely seems like a “recipe” and so obvious that many of you have probably done it, but it was such An easy way to get more resistant starch and so tasty that I thought I would post.

    I was about to make some rice balls to eat later when I decided to do this. But the rice balls are something to keep in mind for a starch to eat on the road or at work : rice tossed with rice vinegar and formed into balls and wrapped with nori.

    Breakfast Rice and Eggs

    Take leftover rice out of fridge as soon as you can and toss it with vinegar to taste. I used apple cider vinegar that had been marinating with garlic and salt for several years. Pepper vinegar would be good too. Or any vinegar you have on hand.

    When ready to eat: Cook eggs so that white is firm and yolk runny, either soft boil, gently fry, poach, or even quick pressure cook.

    Mash cooked eggs thoroughly into the rice to make a porridge like consistency
    and sprinkle some toasted seaweed. Salt and pepper to taste.

  6. Caroline Charles

    Broth – Have found using my crock pot incredibly useful when cooking the 2nd batch of broth ( 8-9 hr ) cook of bones, chicken feet etc. I do this overnight so can cool and decant the next morning.

  7. A delectable shrimp recipe that is PHD compliant I want to share with the community. Simple Garlic Shrimp. I found it on allrecipes.com and it was submitted by “Chef John”. So easy, so amazing. Here is the link: http://allrecipes.com/recipe/simple-garlic-shrimp/

    • Thanks for passing this on- you’re right it’s simple but amazing! I made it the other night but used a little extra garlic, parsley and butter. Then mixed it with cooked rice pasta in the same pan to help coat the pasta and it was so delicious!
      Thanks Dede, this will be a staple at our house! 😀
      KH

  8. As a newcomer to PHD, I am having trouble understanding the need for white rice, but not brown rice. All the rice products (like rice crackers, puffed rice etc)I can find here in regional Australia appear to be made with brown (wholegrain) rice. Are these acceptable or should they be avoided?

  9. Cool… Potato as a burger topping and the skin as the bun.
    Burger Baked Potato
    Slice a baked potato in half, scoop out all the flesh, and mash it up with grated cheddar cheese. Top your burger with the potato-cheese mixture, use the hollowed potato skins in place of a bun, and add additional toppings as you like.
    Nice Picture found here.
    http://www.chow.com/galleries/423/9-unexpected-ways-to-top-a-baked-potato#!10468/burger-baked-potato

  10. Caroline Charles

    Since starting with PHD and loving it I have developed an itchy rash on my hands, forearms, and tops of legs. I am thinking it’s an allergy to eggs. It’s taken more than a week to subside and cooked lamb meatballs for dinner last night and put them into a broth(the 2nd decant – the 8-9 hr cook down) with some white miso and vege. The itching on my hands started again overnight. Is their anything in the broth, miso that anyone else has reacted to. It could also be the 1 and only egg I used to bind the meatballs. Help?????
    Love the broth and don’t want to have to give that away. Also this 2nd cook broth when I put it in the fridge is so firm you could cut it with a knife. Should I dilute and to what ratio???
    Any advice is welcome.

    • Hi Caroline,

      That’s very possible, eggs are one of the most common food allergies/sensitivities.

      Re the broth I would just go by taste. However, you do want to avoid overdosing on calcium so don’t eat more than a bowl per day.

      • Caroline Charles

        Thanks Paul. I do agree that it’s more than likely eggs. Enjoying 2 – 3 bowls of broth per week and truly loving it!

  11. Help needed for starving college student who is surviving on ramen noodles. Has a fridge and microwave in her room. I have sent her some Oli salami. Am sending some potatoes but since I don’t have a microwave don’t know how to tell her to cook them. Have also sent some good dark chocolate with things like berries, nuts, ginger
    , coconut in them as well as trail mix both from Vital Choice. ideas for simple things she can cook in microwave or things I can sendand good sources would be welcome. I know she has eaten SAD till now, but maybe this is the teaching moment if what I can send will taste good to her .

    • Hi Ellen, A potato can be cooked in the microwave by wrapping first in a wet paper towel, then a dry, clean washcloth. Place wrapped potato in microwave and cook on full power for 5-7 minutes depending on the microwave and potato size. Depending on results, modify cooking time as needed; may need to turn potato half way through cooking time.

      I carry the wrapped potato to the sink and peel it under running water, discarding the skin. It may be easier for her to just cut it open on a plate and eat it that way. With butter, salt and vinegar or lemon juice, it’s absolutely delicious.

  12. Honey Pie

    1 3/4 cups all-purpose flour
    2 tablespoons white glucose
    1/2 cup butter, cut into small parts
    1/4 cup cold water
    4 eggs
    1/4 cup white glucose
    1 tablespoon all-purpose flour
    1/2 teaspoon ground nutmeg, separated
    1/4 cup thyme honies
    1 (16 ounce) package ricotta cheeses

    1. Mix together 1 3/4 cups flour and 2 tablespoons sugar in a huge bowl. Work in butter till the combination becomes crumbly. Mix in water a tablespoon at a time, just until the bread comes with each other and is no longer dry. Form into a ball, and wrap with plastic; chill 30 minutes.

    2. Pre-heat oven to 350 degrees F (175 degrees C).

    3. Roll out the bread on a floured surface and line a 10-inch pies pan. Trim excess from the edges of the pan. Cut the bottom of the bread various times with a fork, then set aside.

    4. Beat eggs in a huge bowl until finally soft highs form. Progressively beat in 1/4 cup sugar 1 tablespoon flour, and half of the nutmeg; proceed beating until firm peaks form. Defeat in honey, then retract in ricotta cheese until evenly mixed. Pour the filling into the ready pie shell and smooth the top of the pie with a moistened cutting knife.

    5. Bake in pre-heated oven until the middle is set and the top is dark fantastic brown, 50 to 60 minutes. Once completed, remove from oven, and spread with remaining sugar-cinnamon.

    Honey Pie is ready…..
    recipes, for recipes

    • Hi imran,

      You do know that our diet requires use of gluten-free flours, and that this typically changes the recipe a bit?

      Thanks for your contribution, but I would prefer that any recipes you contribute be PHD-compatible, so that readers do not get confused.

  13. Hi Paul,

    Thank you for the recipes as I will be making some of them this week. I want to also thank you for the links to the other sites like, The Domestic Man, because I just made his Chipotle Chicken Burrito Bowl and it was very good and tasty! (I let him know as well!) We are always looking for new recipes and this helped me to make something different from my usual fare. Your Thai Soup with shrimp and scallops is next.

    Janis

  14. I had on hand some Blended soup made wiith leftover greens and winter squash and broth, seasoned with Real Salt season salt

    Today I Heated it up and dumped in a can of Millers lump crab meat. Quick breakfast for a cold morning

  15. I have found a fantastic cookbook that’s good for both the seasoned cook and a beginner. I personally own hundreds (maybe over 1000) of cookbooks, and I would rate this one in the top 10 I have ever owned. It is a joy to read and cook from: The Art of Simple Food by Alice Waters

    I wanted to link to it on Amazon through PHD’s affiliate link, but I couldn’t figure out how. 😳 So search for it through the supplements page, and that will work.

    As with any non-paleo cookbook, there are recipes in it that we just can’t use, or where we will have to experiment with safe-starch flours or sweeteners as a substitute, but in this book, these are in the minority.

    The book has excellent instructions for the basic techniques required for cooking of real foods, making broths, braising, roasting, sauteing, pan-frying and there are recipes for things ‘average’ cook books avoid – parsnips, chard, kale, endive, leeks, jicama, fennel, turnips, etc. She often includes multiple ways of accomplishing the same thing in the oven as on the stove top, and every basic recipe has suggestions for substitutions and variations.

  16. Hi there,

    I’m new to PHD, and I was wondering: if the recommendation is to avoid eating PUFAs with fructose, does this mean that eating almond butter/cashew butter with fruit (apples & bananas mostly) is a bad idea? Please let me know; fruit & nut butter is my go-to afternoon snack. Thank you!

    ~Siren

    • Hi Siren,

      If the doses are low it doesn’t matter. Almond and cashew butter are only 10-20% PUFA so they’re not huge peroxidation risks. Fruit doesn’t have large amounts of fructose (about 100 calories per pound typically). It may not be a perfect snack but it’s OK.

      • Thank you for the quick response! That’s great news =) Also, on a similar note, I read in the book that gluten-free breads made of rice flour and/ tapioca or potato starch are acceptable. Would it be alright for me to spread nut butter on gluten-free toast? How about butter on gluten-free toast?

        • Hi Siren,

          It’s acceptable but a few things: gluten-free breads have insufficient water to support digestion, so drink water with them; and if you’re eating a lot of nut butter, favor low omega-6 nut butters. Macadamia nut butter is best.

          Dried fruit is fine in moderation. Prunes are good.

      • Oops, I also forgot to ask about dried fruit. I’ve read that they’re more concentrated in fructose. Does this include prunes? I’ve been eating them regularly for my constipation and they seem to help, but I just want to be sure I’m not doing more harm than good…

  17. Again, thank you for the quick response! I don’t eat a lot of nut butter, maybe 2T daily, 3 if I’m craving sweet & salty things, but I usually eat it with either gluten-free toast or a piece of fruit. Thank you for the good news!

  18. Thank you for your book, blog and the work you have done developing the PHD! I am still reading the book but I was wondering if you have any recommendations on what to do with the massive amount of egg whites I am collecting? 🙂 I am going to experiement with some meringue cookies, however that still leaves many extra egg whites each week. Thank you in advance for any suggestions you may have.

    • Hi Kathy,

      We discard them, but remember you can eat them along with the yolks –if you intend to eat them, then eating them at the same time as the yolks is the easy way to do it! There’s nothing wrong with the whites (unless you have an egg allergy), they’re just protein.

  19. Hello! I am reading your book and am eager to change my eating habits. I’m not seeing anything about spices…I like to cook and wonder if there are guidelines to the use of such things as cinnamon, cloves, and other spices in general.

    Thank you!

  20. Here’s a fun Japanese dish– Okonomiyaki, whichrid something like a cabbage pancake with toppings. After making Hilary’s Braised Beef and Cabbage, I had half a head of cabbage left so I thought this would be a perfect use for that. To make it PHD compliant, just substitute or omit ingredients. For the flour portion, I’ve used several different combinations depending on what I already had on hand and they’ve all worked fine. Last night I used half tapioca flour, half gluten free pancake mix and it was great. Also, if you find olive oil-based mayo or make your own, that would be healthier than standard store-bought. I also made my own okonomiyaki sauce. For the meat, you can use chopped shrimp or chopped squid, or anything really. Also, add more veggies– I added matchstick sliced carrots and grated fresh ginger along with the cabbage.
    Also, this was how I used up some of the egg whites I had been collecting. The recipe calls for whole eggs, but I wanted to save my eggs for other uses so I used the frozen egg whites for this instead and it turned out great.

    Just remix the batter before you ladle out each new okonomiyaki otherwise all the liquid portion of the batter just sits in the bottom of the bowl and you don’t get a good distribution. It’s not really a “batter” but just mix it up each time and it should work fine. Also, make sure the pan is hot enough otherwise they will be a little soggy.

    http://justonecookbook.com/blog/recipes/okonomiyaki/

    http://www.pbs.org/food/recipes/okonomiyaki-japanese-pancake/

    • This looks like just what I needed. Have a bunch of cabbage and wanted To use it in a new way.

      Thanks, KH am going to try it tonight!

      • I love love love okonomiyaki! I usually used glutinous rice flour in mine. Shiitakes are really good in there too! I have given up on the mayo until I make my own, but it’s just a good with homemade okonomiyaki sauce. I think this is dinner tonight!

  21. For all of you PHDers out there who have a dairy allergy. I have found this to be a perfect substitute for ice cream:

    Dairy Free Ice Cream
    1 cup pre cooked tapioca pearls
    5 egg yolks
    Juice of half a lime
    50 to 100 grams of dextrose
    2 ripe bananas

    Blend all ingredients in blender and refrigerate until cold. Pour into ice cream maker as per your maker’s instructions.

    Note: I pre cook a bag of tapioca pearls and store in refrigerator. Cook with water only, don’t add anything else. I soak pearls 2 cups of water per cup of pearls initially, then add another 2.5 cups of water per cup of pearls and cook gently. You’ll find similar instructions via google.

    We often use a similar mixture heated up for breakfast. For this mixture I only use 3 eggs yolks, one banana and about 25g of dextrose. Simply make it to taste. Delicious 🙂

  22. pauline birnie

    Why can you have cream but not milk, also it says in one of your recipes that milk is one of the ingredients?

    • Hi Pauline,

      It’s a somewhat arbitrary line-drawing exercise, but milk proteins are somewhat risky and cream has half as many as milk. Raw milk would be better than store bought cream, however, as the processing seems to be a major source of trouble. We don’t drink milk but we’ll use it (or cream plus bone broth) in recipes from time to time.

  23. Ketosis Against Cancer: A quick start list » Body in Context - pingback on March 4, 2013 at 3:49 pm
  24. Jana Gengelbach

    Dear Shou-Ching and Paul,
    I am currently inhaling your book and are about to clear out my food cabinet from any undesirable carbs and veggy oils. Could you please advice me on Pumpkin seeds and oil, sesame seeds and oil (i understand u use them occasionally in dishes) and one of my favorite legume – Chickpeas. Should I cut them all or are they save to eat?

    Thank you for the thorough research,
    Best wishes Jana

    • Hi Jana,

      Pumpkin seeds are OK in small quantities as a treat. Pumpkin oil is 40% omega-6 so I wouldn’t recommend that as a routine food; dilute it with healthier oils until it is gone. Chickpeas, we don’t recommend them, but I wouldn’t throw out what you have; soak them overnight and then cook thoroughly and they’ll be low in toxins.

  25. I would love to have a gluten free TIMPANO recipe or formula – remember BIG NIGHTS
    JoeS

  26. Hi, I am reading your book and am particularly interested in the ketogenic diet to help my 17 year-old son. He is diagnosed ADHD and currently recovering from back-to-back concussions. As a general stratgey, what are your thoughts on supplementing with DHA for the ADHD (some research shows deficiencies)? Specific to the concussion recovery, I am uncertain about how to “eliminate fructose foods” while still meeting nutrient requirements. Any other ideas for healing and protecting against the long-term effects of concussion? And how does this overlay with nutritional management of ADHD? Any and all thoughts are most welcome!!! Thank you :o)

    • Hi Melanie,

      We generally don’t recommend supplementing with DHA, rather eating salmon and sardines as the DHA/EPA will be fresher and will be associated with nutrients needed for their full healthfulness. 1 lb salmon or sardines per week should be sufficient for good health, but you can do more for a while if you think he may be deficient.

      You don’t need to eliminate vegetables, berries, carrots, beets, onions, and such, but I would not rely on fruits too much and no added sugar if you want the diet to be ketogenic. He should get plenty of starch and use extra MCT oil and intermittent fasting to make the diet ketogenic.

      Bone and joint broth soup, vitamins C/D/K2, liver, egg yolks, colorful vegetables, seafood, magnesium will all help.

      Best, Paul

  27. Greetings. It would be so helpful for me to have a week or two of menus ready to go. Is something like this available anywhere? Thank you.

  28. Just found this recipe – sounds terrific! Bone broth would better. Might try this with kale or baby kale!

    Beet Risotto with Mustard Greens and Goat Cheese
    From http://www.slowfooddc.org

    1/3 cup butter
    1 1/2 cups fresh beets, peeled and cubed
    2 cups chopped white onion
    1 1/2 cups arborio rice
    4 1/2 cups low-salt vegetable stock bone broth
    1 1/2 tablespoons balsamic vinegar
    2 cups mustard greens, finely chopped
    6 oz. soft fresh goat cheese, crumbled

    Melt butter in heavy large saucepan over medium heat. Add beets and onion, then cover and cook until onion is soft (about 8 minutes). Stir in rice. Add broth and vinegar, then bring to boil. Reduce heat to medium-low and simmer, uncovered, until rice and beets are just tender and risotto is creamy, stirring occasionally (about 15 minutes). Season with salt and pepper. Spoon into shallow bowls and sprinkle with greens and cheese. Devour.

    Yes, you don’t even cook the greens! They wilt when you stir them in with the risotto and with the goat cheese getting all melty, the result is divine.

    This recipe creates a batch that feeds 3-4 people as a main course.

  29. Weight Loss Guru Radio | Perfect Health Diet - pingback on April 3, 2013 at 4:27 pm
  30. just wondered if you’d come across this article and if so, what your thoughts are: http://www.scientificamerican.com/article.cfm?id=red-meat-clogs-arteries-bacteria

    I veer towards fish as much as possible, but it still occupies only one third of our family’s weekly intake. And I feel a nagging worry eating so much red meat. My thinking, when I consider paleo eating, is that red meat would have been pretty rare (ha ha). I mean, a bison would likely have only been bought down irregularly. But then, I’m a paleo/PHD novice. Keen to hear your thoughts on this.

    Cheers,

    FCB

  31. Paleo Ground Beef Frittata - pingback on April 12, 2013 at 8:01 pm
  32. i am very confused on what cookware to use. What is really safe to cook our healthy food with? Stainless cookware? Glass cookware? Help…..

    • I’m not sure what’s best, but I liked the idea of clay cookware and whatever those pots are made of that we sometimes see in Paul and Shou-Ching’s cooking pictures. Here is a link to handmade Flameware products (amazing to me that many of the pieces are microwave safe, oven safe, dishwasher safe, for use on ALL types of stovetops– glass, standard electric, ceramic, gas, and even the grill, open flame, etc…!! They are a little expensive though.)
      http://www.claycoyote.com/category_s/45.htm
      I think someone on this blog mentioned this before so I looked it up and I actually just got a sauté pan from them and love it so far.

      • I did a research on the pots that Paul and Shou use too. They even mentioned it one of the steps. I looked some up and came up with only Le Creuset. Thank you so much for this claycoyote link. I will definitely get one for me to use.

  33. Request: Recipes! - Perfect Health Diet | Perfect Health Diet - pingback on April 18, 2013 at 6:27 pm
  34. Recipe for Chocolate Cassava Pudding

    To make your dough, mix 3 tbsp cassava flour with 1 tbsp cocoa, 2 eggs, half a crushed plantain. Add 1/2 cup water. Mix thoroughly. Pour into small bowl that fits inside your steamer. Steam until pudding sets.

  35. I’ve never liked fluffy, cakey, pancakes, but I prefer more Dutch-style pancakes that are a bit more “eggey.” This recipe is the result of a bunch of experimentation.

    Flourless Banana Pancakes

    1 large banana. Not green at all, preferably a bit ripe
    3 eggs
    1/3c almond flour/almond meal
    a few drops vanilla
    sprinkling of cinnamon
    sprinkling of salt (feel free to omit–it makes the pancakes just a little sweeter)

    Mash up the banana in a bowl
    Whip the eggs in another bowl with a fork
    Combine eggs, banana, vanilla, cinnamon, almond flour and mix well. Add salt

    Heat up a pan on fairly high heat (I use a nonstick pan) and coat liberally with coconut oil. Pour batter in the pan until it’s 3-4″ across to make a few pancakes. Fry for a minute or so. They’re ready to flip when you can loosen them from the bottom and nudge them around a bit with your spatula. Flip over and cook the other side. Serve with lots of butter on top, a wee bit of high quality maple syrup and (ideally) some bacon on the side.

    Makes enough for one hungry person.

    -Fitz (almost 2 years on the PHD!)

    • Oh, and I love this recipe because it has few ingredients, it’s super simple , and it’s incredibly tasty and filling! I like it way better than any wheat-based pancake that I’ve ever eaten.

      You can also melt butter in a bowl with a tsp of maple syrup and just dip each bite of your pancake in it.

  36. This tomato soup is one of my favorite recipes. It’s easy, quick. and delicious. I often serve it to guests and everyone asks for the recipe.

    Ingredients
    2 Tbsp. Virgin Coconut Oil
    5 Garlic cloves, sliced
    1½ Kilos (about 3 pounds) Organic Tomatoes
    ½ Cup Fresh Basil leaves
    1 Cup Homemade Chicken Bone Broth (preferably from pastured chickens)
    2/3 Cup Coconut Milk or Fresh Cream
    1 Tsp. Sea Salt, or to taste.
    Garnish with sliced sun-dried tomatoes and sliced, fresh basil. (optional)

    Method
    1. Slice the garlic and let is rest for 10 minutes so its natural allicin can develop.
    2. Heat coconut oil over low heat and add the crushed garlic.
    3. Cook for about a minute to soften and infuse the oil with garlic.
    4.Cut the tomatoes in large pieces (quarters or sixths, depending on tomato size). Remove the hard stem base, and add to the pot.
    5. Add a handful of whole basil leaves.
    6. Cover, and cook over a low flame for about 30 minutes.
    7. Remove from heat. If you have the time, let the tomato combination cool down. It’s more pleasant to use blend when the soup has cooled down.
    8.Puree the tomato mixture with an with an immersion blender until there are no more chunks of tomato.
    9. Return to stove. Add broth. If the soup is too thick or concentrated for your taste, add a little water.
    10. Add the coconut milk or cream and salt to taste.
    11. Before you serve, cut sun-dried tomatoes into 4 or 5 pieces, and finely sliced basil. Garnish with slices of sun-dried tomato and thinly sliced basil to add color.
    http://www.ruthsrealfood.com/2011/07/easier-tomato-soup.html

  37. Yangnyeom Tongdak (Sweet & Spicy Fried Korean Chicken)

    I LOVE this recipe because simply it is finger licking finger food that brings friends and family together during social events. A great appetizer for the Superbowl/World cup series.

    Ingredients:
    2 pounds chicken (I like to use wings and drumsticks or tenderloins)
    2 Pinches Salt
    2 Pinches Cracked Pepper
    1/4 cup Rice Flour
    1/4 Cup Almond Flour
    1 Tablespoon Arrowroot Powder
    1 Egg (beaten)

    1/2 tablespoon minced garlic
    Cooking oil (I like to use bacon grease or “light” olive oil. “Light” olive oil is the more yellowish looking kind that is meant for cooking. For this kind of recipe the olive oil would be better for consistency purposes.)
    1/4 cup Ketchup (make sure it is paleo/PHD friendly)
    3 Tablespoon Hot pepper paste or more if like it spicy
    1 Tablespoon apple cider vinegar
    1/4 Cup Tablespoon Rice Syrup or Maple Syrup

    Sesame Seeds (Garnish)

    1) Thoroughly clean the chicken. Submerging it in a cold water bath can help get rid of some of the odor.
    Drain out excess water.
    2) Let’s prepare the flour mixture!! Combine the rice flour, almond flour, arrowroot powder, pepper and salt in a bowl.
    3) Dip the chicken in the egg mixture and immediately coat with flour. Continue on with the rest of the chicken.

    4) Fry the chicken!!! You have two choices, bake it, or deep fry it! If you are going to bake it…

    place olive oil is a aerosol bottle. If you have left over flour, coat the chicken thoroughly again with flour and immediately place on a cookie sheet that has been lined with foil. This is to avoid “soggy batter syndrome”. Spray the chicken with olive oil and bake at 375 degrees Fahrenheit for between 20 to 45 minutes. Oven time varies depending on density of chicken. Make sure to check periodically to avoid burning or under cooking. Pierce the chicken with a fork. When the juices run clear and the coating is slightly crispy, it is ready. Note: The coating will not be completely crispy like traditional fried chicken.

    If you rather deep fry it, I suggest you do so in a fat that has a high smoke point like lard/tallow/bacon grease/coconut oil. You must heat the oil for a few minutes before dipping the battered chicken in. Test out the oil by sprinkling some flour in the liquid fat. If it floats, the temperature is hot enough to deep fry the chicken.

    Fry the chicken until it floats or has some buoyancy. Take it out and drain it on a rack.

    5) Make the sauce!!! Fry the garlic in a pan until aromatic, not too long! You will then need to add the ketchup, rice syrup, pepper paste, and apple cider vinegar. Simmer on low, continually stirring the sauce. You do not need to heat up much, just long enough until you think the sauce has been well mixed. The sauce should be slightly thick but still runny. You can make the sauce while you are baking/frying the chicken to save time.

    6) Last step! Coat each chicken pieces in the sauce and sprinkle some sesame seeds as garnish. And viola! You are done 🙂 Try presenting the Sweet and Spicy chicken on a bed of lettuce.

    Enjoy!!!

  38. This is a simple easy to make recipe that provides most of the PHD requirements for a day.

    Salmon, Rice, and Vegetables (One pot meal for one)

    1 cup chicken broth or water
    3-4 oz salmon
    ½ cup uncooked rice
    1 tsp butter
    8-16 oz mixed vegetables (usually broccoli, cauliflower, and carrots)
    Salt and Pepper to taste

    Place all in one pan. Boil on high until vegetables are thawed. Simmer for 20 minutes to cook rice.

    Pat (Baldwinville, NY)

  39. Golden Delight Pancakes (for my 5-year old daughter!)
    Ingredients:
    • 1 cup cottage cheese
    • 6 eggs
    • 1/2 cup Gluten Free All Purpose Flour
    • 1/4 teaspoon salt
    • 1/4 cup melted butter or coconut oil
    • 1/4 cup milk
    • 1/2 teaspoon vanilla

    Place all ingredients in a blender and blend 1 minute. Grill about 1/4 cup batter for each pancake on a greased griddle (and warmed up to cooking temperature).

    Serve with your favorite pancake toppings.

  40. Hi does anyone have a recipe for cooking sago? Do you have to rinse out the starch.? Thank you

  41. I’m not on this diet. The whole concept of not using grains is rather foreign to me although I’ve heard more about it in recent years with the low carb diets. I’m not looking to completely eliminate grains, but think I would be willing to drastically reduce my use of them. However, I have a large family. There are 11 of us. My husband and I and then our 9 children ranging from ages 16 down to 9 months. I admit currenlty, I don’t know how to not use grains on daily basis. Could someone please give me some daily menu suggestions, of stuff I could try. Maybe I could start out with 1 or 2 days a week without grains?

  42. The Perfect Health Diet : Paleo Diet ++ - pingback on June 11, 2013 at 10:21 pm
  43. I have 2 questions: one is re: the comment Paul replies to about ketogenic diet, saying plenty of starch is necessary. I don’t see how this can be true, as starch will cause glucose increase. I am on the ketogenic diet for medical reasons and the ratio of fat:protein+carb recommended for epilepsy is generally 3.5:1 or greater, and for cancer 4:1. The more protein or carb you add, the higher the fat goes and it gets really high very quickly. Both carbs and protein are converted to glucose, and the idea is to keep glucose LOW as well as ketones high. It is hard for me to get my glucose into the recommended range (I check with finger sticks) unless I am eating vanishingly small amounts of carbs. Also, restricted calories are necessary to get the hoped-for effects of ketosis – eating at will doesn’t show the same effects in studies.

    Secondly, I am wondering how much of a meal plan is included in your book – a week or two, more? And, are the recipes given in detail?

    Thanks very much~

  44. Does the ketogenic diet / low carb involve giving up fruits? I thought oats is a good carb?

    • Depending on your individual carbohydrate target, you may be able to include small amounts of fruits that have a lower net carb content. If you are a fruit lover it is very difficult to stay with ketosis. Oats is a good carb food. Oatmeal if you want it for breakfast, then have it in measurable amount to maintain in ketosis.

      Other than ketosis i also found some interesting and healthy recipes in paleo form of diet. Just have a look- http://www.dietingrevisited.com/category/paleo-diet-recipes/

  45. I keep seeing white rice on the diet, what about brown rice? Is that okay?

  46. I’ve watched the TV program by Korea broadcasting.
    My question is am I allowed to eat a carbohydrates during the eating hours?
    Like noodles,rice,pasta,ramen……
    Specially My case is I get the huge puffiness after eating Carbs.
    Would you please share the good tips with me.

    • Hi yu,

      Yes, you should eat carbohydrates during the eating window. Whole foods are best (white rice, potato, taro) but flour-based carbs like noodles are acceptable if they are from rice or sweet potato or buckwheat. We don’t recommend eating wheat of any kind.

      Puffiness after eating carbs indicates a food sensitivity (eg gluten sensitivity to wheat) or a gut dysbiosis, meaning that you have a sort of infection in your gut and the bacteria feed on carbohydrates and give you trouble. To defeat this, eat liver and get sunshine for vitamins A and D, eat stews and soups made with connective tissue (joint material, bones, chicken feet, ox hooves, etc), vitamin C, make your own kimchi at home (store kimchi is no longer properly made even in Korea), and eat a generally nourishing diet.

  47. Paul, As per your advice, I’ve given up on all wheat and other grain flour items. As a child pre-WW2 we often had buckwheat pancakes. My research now indicates buckwheat is really good stuff so have been making pancakes with sugar free fruit preserve for topping. What is your opinion of buckwheat, organic of course?

    Thank you both for all the great things you do.

  48. Hello, I am just beginning this diet and have a question about rice crackers. All the brands I find at my local health food store are made with “bad” oils, ether sunflower, soybean or safflower. Should I reject them or is there too little quantity to matter? Is one less “bad” than another? Is there a particular brand of rice crackers you recommend that can be found in the northeastern USA?
    Thanks!

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>