Request: Recipes!

We’re going to include a short recipe section in the U.S. paperback edition, to be released in December, and probably also the U.K. edition, to be released in the fall.

We thought it would be fun to acknowledge some of our great reader-cooks by including reader recipes in the book.

So if you have a favorite PHD recipe and are willing to see your name in the next edition of Perfect Health Diet, please leave your recipe (or a link to one on the Recipes page comment thread) and a sentence explaining why you like the recipe so much.

Recipes must be received by May 1. We’ll decide which ones will be in the new edition on May 3. Thank you!

P.S. — A friend of PHD cooking, Russ Crandall, who blogs at The Domestic Man, is up for Best Special Diets Blog at Saveur. Please go vote for him!

Leave a comment ?


  1. I’m Greek, and I have various traditional Greek and other recipes on my blog (inc. lots of offal recipes). Feel free to lift which ever ones you like:

  2. Bryan Barksdale

    Are you still planning to publish a stand alone PHD cookbook?

  3. Plantain Crackers

    Ingredients: Large, very green plantains
    Spices to taste (salt, cayenne, cinnamon, etc…)

    Cut off ends. Cut plantains in half twice (length- and cross-wise).

    Roll the plantain meat out of it’s peel.

    Cut each quarter section in half length-wise again, you will have 8, tongue-shaped, pieces.

    Lay on a lightly greased cookie sheet and sprinkle with desired spices.

    Place plantain pieces in oven preheated to 140 degrees or less (not more!). Allow plantains to dry slowly. Turn oven off after 2 hours, but leave plantains in oven for at least 12 hours. Drying time may vary depending on humidity and temperature. They are done when very dry and break easily.

    Use these as you would soda crackers: spread with pate, nut butter, cheese, butter, etc… Cinnamon makes them taste like Graham Crackers. Salted heavily they taste like Saltines.

    Great source of Resistant Starch!

  4. Safe Starch Chili

    Prepare chili: 1 pound ground beef, 1 can diced tomatoes (or real tomatoes!), 1 can tomato sauce, chili powder, salt, pepper, and other favorites to taste.

    Cut into 1/2″ cubes: White potatoes, sweet potatoes, and plantains (use all or some). Brown the safe starches in butter and cook on low heat until desired done-ness.

    Serve chili over the starch cubes, top with cheese, chopped onions or other favorite chili toppings.

    • Thank you t.tot for this recipe. I’ve been looking for you all day and finally remembered you were on PHD. I have a plaintain and now I will make crackers.

  5. Request: Recipes! | Low Carb RSS - pingback on April 19, 2013 at 1:20 am
  6. I love the kedgeree that Gee Bee posted somewhere early on in the recipe thread. Am making it today with leftover rice and salmon. ( I steamed the salmon last night in for two minutes in my Instant Pot and it is like silk cooked that way.) I can’t find Bee Gee’s recipe amongst all the comment pages but these are my notes:

    Sauté onion, garlic and ginger in ghee till soft. Add curry powder and cook till just fragrant. Stir in leftover rice. ( add cream or coconut milk if desired) Top with fish to warm then serve topped soft boiled or poached eggs and with kimchi, toasted nori.

  7. Blended green soup is great to have on hand, serve hot or cold with
    sour cream, or coconut kefir. Can add leftover meat and starch for complete meal. For the gardener it is a terrific use of greens that can all mature at once, since you can easily cook and freeze the greens then blend into broth as needed. Also a good way to use slightly over the hill greens.

    Steam any amount of any kind of greens in any amount of broth and use a stick blender to purée.


    I think this is really neat demonstration of the Perfect Health Diet; ratios, proportions, simplicity and good wholesome eating.

  9. Recipes are easy to come by; as you say, just pick up a copy of Mastering the Art, Vol. I, II and modify accordingly. What would be far more interesting and useful would be to produce a how-to eating guide for bringing all micronutrients into the plateau range from food sources alone.

    • Hi languagegame,

      I’m trying to do that, but under tight constraints. Basically, I can’t change pagination of chapters, so if I add sentences I usually have to remove others. The exception is the final chapter, Meal Plans, to which I can add a few recipe pages. We’ll see how well I can adjust the micronutrient discussion under those constraints.

  10. Thanks! The section on meal plans seems like the ideal location for such a discussion, and it would fill an important gap, I think. It’s one thing for a reader to intend to bring every micronutrient into the plateau range from food alone, and it’s another for her to actually know how to do that (especially in a way that’s practical, feasible, and sustainable). Furthermore, certain nutrients, such as Vitamin C, E, K2, Thiamine, Calcium, and Potassium, seem to present challenges.

  11. We eat Salmon in a cream and dill sauce here regularly. It’s pretty simple but super tasty and pairs nicely with veggies and a starch.
    It’s pretty simple.
    Caramelize onions for about 5 minutes in 2 tablespoons of butter, add 2 or 3 cloves of garlic depending on how garlicy you like it. cook the garlic for a minute and then add about 1/2cup of whipping cream, simmer for 4 or 5 minutes. Add salt, pepper, teaspoon chili flakes, 1/2 tablespoon dried parsley and a couple tablespoons dried dill(or to taste, I like lots). Simmer for another minute and poor over salmon. We like to either cook our salmon in the over at 200 Fahrenheit for 40 minutes or fry it in a pan until the skin is crispy. This usually makes enough sauce for about 3-4 servings. We like to steam asparagus and I make white rice with finely diced spinach/kale as sides, with healthy amounts of butter on both of course.

  12. Will it help my chances if I post a picture?

  13. I have some recipes i really like with Celery root (celeriac) which, to my knowledge, is a very healthy vegetable (probably one of the healthiest even). My first question, is celeriac a PHD-food? And my second question, do you think you can include some celeriac recipes in your book?

    Thanks a bunch!

  14. There may be some ideas here, although not many recipes as such!

  15. Hey Paul, can’t wait for the recipe section within the paperback editions. Since i started my journey to eat a lot more healthier and becoming concious about it, the recipes you share with us on this webpage have really helped me when i found myself struggeling, researching great recipes. Thanks alot.


  16. I know it’s late, but I just wanted to say some thoughts and prayers for you, Shou-Ching, your niece and nephew, other friends and family and colleagues in the boston area.

  17. This recipe for French Onion Soup is an absolute favorite of mine and worth the time and effort. It’s the perfect comfort meal especially on cold winter nights. Using homemade beef stock is not only very nutritious but makes this dish exceptionally earthy, rich, and delicious. Gruyere is optional but highly recommended!

    French Onion Soup

    3 quarts homemade beef stock
    6 lbs yellow onions, thinly sliced
    ½ cup red wine or dry sherry
    ¼ C butter (1/2 stick)
    2 bay leaves
    3 sprigs of thyme
    salt and pepper to taste
    shredded gruyere cheese, optional

    Preheat oven to 400 degrees. In a large heavy-bottomed pot, melt butter over stove. Add onions and cook on medium heat until translucent and soft, approximately 30 minutes. Cover and cook in oven for 2.5 hours, stirring contents every 30 minutes or so. The goal is to get the onions dark and caramelized. On medium-high heat, add wine or sherry and cook until liquid has evaporated. Add stock, bay leaves, and thyme and turn heat to high until boiling. Add salt and pepper to taste. Turn down heat to medium-low and simmer for 30 minutes uncovered. To enjoy right away, turn broiler on. Ladle soup into individual oven-safe bowls and add shredded gruyere cheese on top. Place under broiler until cheese is browned and bubbly, about 3 minutes. Enjoy!

    Store soup in refrigerator for up to one week or freeze.

  18. Oysters are a super-healthy food, and PHD approved, but not everyone has the guts to eat them raw. Thus, I suggest… Oysters for the squeamish:

    1.Shuck as many oysters as you want to eat (I usually have 4-6, my husband will eat 2). Place the oysters in their half-shells in an oven-save baking dish.
    2. Mix together a few spoonfuls of almond flour, dried parsley, and salt to taste. If you have rice crackers, some cracker crumbs go nicely too. Mix in just a little melted butter to make it stick together.
    3. Sprinkle a few drops of Worcestershire sauce on each oyster, then top with the almond flour mixture.
    4. Broil until golden brown on top, about 3 min. If you are really nervous about oysters, you can turn the oven down and leave them in for another few minutes.

    I also recently topped some oysters with a really delicious mixture of fresh chives, walnuts, and a little dijon mustard which I whirled in the cuisinart. I still used the Worcestershire sauce, because I am an oyster wuss and I need a lot going on with my oysters.

    • Guts isn’t always the reason! Pity the poor oyster-avoider who, even knowing about the nutrients, has always hurled immediately upon eating one.

  19. This is my favorite go-to fish recipe. It works on pretty much any filet of fish – all the flaky white fishies, and even salmon.

    1. Pour a little olive oil in a baking dish, and coat both sides of the fish with oil, leaving it skin-side-down (if applicable). Spread some dijon mustard on the top of the fish (if desired, depending on the spice mix).
    2. Mix some almond flour with dried parsley or italian seasonings, garlic powder, and salt to taste. Sprinkle the seasoned flour evenly over the fish.
    3. Bake until the fish flakes easily – varies depending on size of fish.

    I also made a similar fish recipe recently with the dijon mustard spread on it, and on top of it was a coarsely ground mixture of walnuts and fresh chives, which turned out crispy and delicious.

  20. This one was how I got myself to eat eggs when I was pregnant, but is still tasty now as a desert or breakfast even though I’m back to enjoying them by themselves.

    Oven Pancake

    1 Cup Rice or Tapioca Flour
    4 Eggs
    8 oz. of coconut milk
    1 ripe banana
    3-4 Tbsp. butter

    Heat oven to 425 F. You’ll need a large glass pie plate or better yet a large frying pan that can go in the oven. Put all ingredients, except the butter in a blender until smooth and bubbly. Prep pan or baking dish by putting butter in, and putting it in the oven until the butter has a white foam on top. Pull pan out of the oven, and pour batter in all at once. Return to oven and cook about 25 minutes.

    I also have an accidentally discovered dip recipe to go with those plantain chips up there.

    Kale Raab Dip

    1 Bunch Kale Raab
    2 cloves garlic
    2 Tbsp. Bacon Fat
    1 Tbsp. gluten free tamari
    Juice of 1 lemon
    16 oz. Sour Cream

    Saute the kale raab and roughly chopped garlic in the bacon fat (I bet you could use coconut oil or butter too). When done cooking, remove the raab, and add the tamari and lemon juice to deglaze the pan. When the pan sauce has cooked down to a thick glaze remove from heat. Allow the raab and sauce to cool slightly before moving to a food processor. Blend until the texture of pesto. Then fold into the sour cream and serve.

  21. Oops! I meant dessert, not desert.

  22. Hi Paul,
    Don’t know where else to ask this question: Have you seen the latest study (noted yesterday in the New York Times) about egg yolks and heart disease risk via TMAO? Here is the link — hopefully it will work:
    I know that the medical establishment has long been against eggs. But there is prior research showing an interaction between gut bacteria and choline as increasing heart disease risk. Thanks for your thoughts.

  23. Many paleo fish recipes are cooked with fatty fishes, but many lower fat fishes make tasty dishes as well. This is a basic traditional soup recipe with Northern Pike, but any other low fat fish might work as well.

    Cook the whole fish, after removing organs and and scales. Add some vinegar, salt and pepper. When the fish is ready (takes about 10mins of boiling), remove it and boil vegetables and potatoes (about equal proportions) in the broth. Add 1-3 tbsp butter and spices according to taste. Vegetables most suitable are carrots, celery, leek and parsnip. Fresh dill fits well too. While vegetables are boiling remove the bones from the fish and in the end add them back in the pot.

  24. I think it would be important to include your fermented veggies recipe. I make up a half-dozen jars or so about once a month using just carrots with a sprinkle of pickling spice. I really feel like my body is happier when I’m having my carrots every day.

    By the way, Paul, any thoughts on timing of fermented veggie consumption for best gut effects – by themselves or accompanying a meal?

    • Hi Laura,

      I do think it’s a good idea to eat at least a small amount of fermented veggies every day. If you mix up the vegetables you will get a greater diversity of bacteria. Try daikon radish!

      I don’t think you need to pick any particular time. If you eat the fermented veggies by themselves, probably more bacteria will survive the stomach; but some will survive even if you eat them with a meal, and the acid and vegetable fiber makes the meal more healthful, so I think both are good ways to eat them. Any time is a good time for fermented veggies.

  25. Paul, do you think glutamate in bone broth could be giving me a severe headache? I get it immediately after consumption(I haven’t touched MSG for years and eaten PHD for 2 years) Or could it possibly be amines/bacterial toxins as a result of improper cooling of the broth. I cooked it for 18 hours and put it straight in the fridge. GAPS people say that longer cooking time produces more glutamate which can give symptoms in leaky gut folks. Chris Masterjohn isn’t convinced of the glutamate theory and seem to think the reason people react bad to broth is due to bacterial toxins from improper cooling of the broth and suggests cooling it in ice water to reduce bacteria count. But then I wonder why I can eat other animal foods that’s been just as long in the “sweet spot” temperature for bacterial growth without reacting. Is broth somehow different? Due to more liquid perhaps?

    This is pretty fustrating to me because I wan’t to be able to have broth regularly with all it’s nutritional benefits.

  26. Why do you cook it for so long? Paul generally recommends 3 hours, after the 1 hour blood-removal boil. Have you tried shorter cooking?

  27. health is most important thing in life. it’s not about medicine. health is a lifesty

  28. What about making a pdf file document of the recipes that make the book and post it somewhere so that those of us that have the hardcover can have them as well? That is AFTER the new book comes out.

  29. Isaac Knoflicek

    Here’s the salad dressing I’ve been using:

    1/2 cup Olive Oil
    1/2 cup MCT Oil
    1/2 cup balsamic viniger
    ~1 teaspoon minced garlic
    ~1 teaspoon pepper
    ~1 tablespoon dijon mustard

    I just shake it up in a little jar and keep it in the work fridge all week. Stays liquid in the fridge, has a nice little bite to it and keeps my liver pumping out the ketones during my fast!

  30. Isaac Knoflicek

    Here’s the lowest guilt pizza recipe I’ve found. I usually half the ingredients and try to get the crust as thin as possible so it gets crunchy. I also use lots of butter in the pan to lower the glycemic index.

  31. I dn’t have any recipe but i am looking for some healthy recipes kindly help me out.

  32. Hi Paul

    It has been around 14 days since I fractured the greater tuberosity of my left shoulder. There’s no need for an operation and X-Rays show that I only have to wait for a bone to heal. I have an appointment with the doc in three weeks.

    At the moment I’m taking regular PHD suppl. (as recommended) but my question is should I elevate some of them? Like Boron (every day instead once per week), maybe add Calcium or anything?

    Im doing the IF 16/8, bone broths a couple of times per week, minimal omega6, beef, veggies, white rice, sometimes I eat egg shelf (calcium?). More or less following the PHD and I’m staying off the coffee (I heard that it slows the process of bone healing).

    Any thoughts how can I accelerate bone healing?

    Thanks in advance!

  33. Here goes my first attempt ever at posting a comment on a website. I just couldn’t pass up the opportunity to suggest that many PHD followers could make yogurt from heavy cream and enjoy that as part of their healthy eating. In our house, we eat yogurt made from whole milk regularly, but our “cultured cream” is an essential ingredient in many of our other foods.

    The tried and true formula (certainly not original to me) for making yogurt is to
    1) heat the milk (or cream in this case) to 180 degrees,
    2) let it cool to 110 degrees,
    3) gently mix in two to three tablespoons of live yogurt (commercially prepared or from a previous batch)or a package of freeze-dried starter culture,
    4) incubate at 110 degrees for six to ten hours (in a yogurt maker, dehydrator, small cooler with hot water, oven with light, wrapped in thick blankets),
    5)chill thoroughly before serving.

    I personally use a yogurt maker for the convenience and reliability. I also simply remove a quart of heavy cream from the refrigerator and add my yogurt to it and incubate because I know that my maker will raise and then maintain the temperature. (Sometimes I microwave briefly to take the chill off.) It works for me, but it’s not the “official” way.

    I alternate making yogurt out of cream and out of whole milk. I understand the bacteria of the culture need the lactose in the milk to keep thriving long term.

    In our household, we eat the cultured cream on top of berries regularly. I also use it to make egg nog (which my children love as popsicles!) and fool. It makes a great topping for soups, our particular favorites being asparagus, spinach, or tomato (all made with nourishing bone broths). I try to use it in uncooked recipes or only warm it in the soups to keep the probiotic power, but I will also use it in just about any recipe that calls for yogurt or sour cream (e.g. Beef Stroganoff).

  34. Reading the comments above, I wanted to second a couple.

    First, salmon with almost any sort of cream sauce is easy (I got the idea from Jenny McGruther at Nourished Kitchen about three years ago, and I love using it with variations on the herbs and spices)and makes quite an impression. It was instrumental in converting one of my good friends to more healthful eating, and it would be a really good type of recipe to include in your book.

    Secondly, I think a recipe for fermented vegetables would be very helpful to readers who may be entirely unfamiliar with the concept. I enjoy a combination inspired by a salad a friend gave me to accompany an Indian meal: sliced carrots (about a pound), diced onion (one medium to large), grated ginger root (around a teaspoon, depending on taste) and about an ounce of lemon juice. I use two tablespoons of salt per quart of water for my brine.

    I will say, however, that my young children (who are great about eating all sorts of things) weren’t really enthusiastic about this. They found brine-pickled peppers to be their best introduction to fermented foods, though they also love dilly beans, sauerkraut, and dill pickles. Those are all simple and accessible.

  35. One of the most delicious beef stews/casseroles I know 😀

    Chianti Beef Stew


    extra virgin olive oil

    2 red onions, peeled and roughly chopped

    4 carrots, peeled and roughly chopped

    4 sticks celery, trimmed and roughly chopped

    4 cloves garlic, unpeeled

    4 sprigs fresh rosemary

    2 bay leaves

    1 small handful dried porcini

    1 stick cinnamon

    1.2 kg beef shin, bone removed (AKA gravy beef), trimmed and cut into 5cm pieces

    good quality sea salt

    freshly ground black pepper

    1 tablespoon potato starch

    2 x 400 g good-quality tinned tomatoes

    Two-thirds of a bottle Chianti


    Preheat oven to 180*C/350*F

    In an ovenproof saucepan on the stovetop, add some olive oil and gently fry up the onion, carrots, celery, garlic, porcini, herbs and cinnamon for 5-8 minutes until they are nicely softened.

    Whilst doing this, toss the chunks of beef in a little seasoned potato starch, then dusting off any excess from the beef.

    Add the meat to the pan and stir everything together, add the tomatoes, chianti wine and a pinch of salt and pepper. Gently bring to the boil, then cover with a double-thickness piece of tinfoil and a lid and place in your preheated oven for 3 hours or until the beef is so tender it falls apart with a spoon.

    Taste and add more salt or pepper if necessary. Remove the cinnamon stick and rosemary sprigs.

    Serve with some mash potato and/or steamed vegetables.


    Kristopher Cleary

  36. kimchi fried rice
    fry one medium chopped onion in coconut oil or other oil of preference until but not browned ,,add chopped garlic,fry for 1 minute,,add soya sauce,,add chopped beef or other meat/seaffod,,,add cooked white rice and fry,,when rice is ready add 1 cup of chopped kimchi and immediatly remove from heat as to not destroy enzimes and probiotics,,,separetly fry one egg/serving and place on top of rice,,serve and enjoy…..leo

  37. Crepes:

    My kids love pancakes, and for years our weekend tradition has been pancakes or crepes on Saturday mornings. Upon starting PHD, I tried TONS of gluten-free, PHD friendly recipes but the kids (and the husband) would simply not eat them, and I could only manage a couple. Until these. They didn’t even know that these were different than our usual crepes.

    6 large eggs(room temp)
    1/2 cup cream and 1 cup whole milk (or all milk)(room temp)
    1/4 c butter, melted
    1 cup rice flour
    2 Tbsp tapioca starch
    1-2 Tbsp brown sugar
    1/4 tsp salt
    1 tsp vanilla

    Throw all ingredients into the blender and blend thoroughly. Heat a non-stick pan on low heat and grease well with butter. Pour a small amount of batter and tilt pan to coat the pan- the goal is to make it nice and thin. Cook for about two minutes then gently turn with a nice, wide spatula. This takes a little practice. Cook on other side another 2 minutes or so, until lightly browned. If you have a crepe maker, you can use that, too.

    Serve with fresh berries and whipped cream. I personally enjoy them with almond butter.

    Also, I have tried it without the brown sugar and they fell apart. The little bit of sugar gives it some support, so I would not recommend leaving it out.

    • Can I substitute honey for the brown sugar? I’m a real sugar-holic and I’m afraid I might begin to crave it again. OTOH, honey is satisfying and doesn’t make me feel that way.

  38. One more….

    My Favorite Kale:

    Wash and dry kale. Toss in olive oil and throw on a pan. Sprinkle with garlic powder and a little parmesan cheese, if desired. Bake in oven at 350 for about 20 minutes.

    This is addicting. I make it at least once a week and think about it almost every day.

    • That sounds good, Meg! I’ll have to try it too.

      I read a recipe online called Eggplant Fries. If I recall correctly, you slice them into medallions, then into fry-like strips, sprinkle salt over them and then place them on wax paper on a cookie sheet in the oven. I forgot the temp. setting – for about 20 minutes or so until crunchy. Then you drizzle olive oil on them and eat! Sounds good. The person who gave the recipe said she and her boyfriend ate the whole plateful in one sitting, and they don’t even like eggplant.

  39. leo delaplante

    stick to your ribs morning shake

    add to a blender
    1- banana
    1-serving green leafy veg of your choice or berries or both
    2-tbsp greek yogurt(non flavoured 0% fat or regular)
    3-tbsp ground flax seeds
    1-scoop protein powder( i use pumkin protein powder)
    2-tsp phylium
    1-tsp amla powder(indian goosberry) or triphala powder
    2-tbsp buckwheat flour
    1-tbsp chia or hemp seeds
    1-tsp cinnamon
    add water 6-8 oz or more for desired thickness and blend

    this smoothie will keep you satisfied for at least 4 to 5 hrs

    use same recipe to make pancakes by adding more buckwheat,eggs and baking powder

  40. Menu of my picnic lunch yesterday:
    Potato Salad
    Beet/Orange Salad

    VENISON. Thaw a pound of venison (may you have hunter friends). Soak in repeated water baths till most of the blood is gone. Heat a cast -iron skillet to med-high. Grease with plenty of beef tallow. Sear venison on each side until well browned. Salt. Serve some for breakfast, leave the rest to eat cold at lunch.
    POTATO SALAD. Make mayonnaise (recipe follows). Boil and chop 4 eggs. In a crockpot, cook about 8 small potatoes, whole & unpeeled. Cook on high for 2 hours; they should be tender but not mushy! Remove, and, when touchable, peel. Quarter. Mix with chopped boiled eggs, about 3/4 cup of mayonnaise, about 1/4 cup minced onion, 1/8 cup minced pickle, 1 tsp salt, 1/2 tsp pepper, 1/4 tsp turmeric. Refrigerate. (Also good pickle-free and/or onion-free.)
    MAYONNAISE. (You can do this. This is easy. Use small-farm eggs for reasons of sanitation. ) Melt 2/3 c. refined coconut oil. Blend 2 whole eggs in a food processor with 2 T. lemon juice, 1 tsp. salt, 1 tsp. honey; blend until quite frothy. Keep the food processor going; in a slow, slow, slow stream, pour in 2/3 c. coconut oil and 1 1/3 c. mild olive oil. The stream must be slow in order for the oil to emulsify. When well combined and thick, scrape into a glass jar and store in the coldest part of the refrigerator. Keeps about 4 weeks.
    BEET – ORANGE SALAD. Peel and grate 1 med-lg beet. Squeeze one small orange. Cut up one small orange into bite sizes. Mix beets with about 1 T. olive oil, 1 tsp. vinegar, the juice of one orange, and a liberal sprinkling of cinnamon, modest sprinkles of nutmeg and salt. Taste and adjust seasonings. Add oranges.

      From Marilyn at BTVD

      2 eggs
      2 Tb fresh lemon juice or apple cider vinegar
      1/2 tsp dry mustard
      3/4 tsp salt
      1/2 tsp honey
      1 1/4 c mild olive oil
      3/4 c melted coconut oil (refined: bland flavor)

      Combine eggs, lemon juice, mustard, salt, and honey in food processor. Mix well.

      While food processor is running, begin to pour in oil VERY slowly (in a thin stream) and let it blend and emulsify. Pour slowly enough that it take a couple of minutes to finish.

      Label and store in glass jar in the colder part of the refrigerator. Use within 3 weeks.

  41. languagegame

    The simplest and most elemental recipe of all: pressure-cook a whole leg of lamb until it is falling off the bone. After refrigeration, you’ll have three essential items: (1) a gelatinous bone broth; (2) enough rendered lamb fat to last you a week; (3) a couple pounds of meat.

    • ^ That is class.

      We don’t eat a lot of meat, preferring fish, but when I poach a good batch of salmon we’ll enjoy the liquor as a chaser alongside food for a couple of days.

  42. When is this going to be available? This post is a great resource just from all the input on it.

  43. Do ripe plantains lose their RS goodness? Do only green plantains really work as RS?

    • Yes, the resistant starch in plantains steadily decreases from the green period on, and is low in ripe plantains.

      • What do you do to them? I can’t figure out what to do with the green ones. I’ve tried boiling them before frying and they still taste potatoey (not in a good way), & are too hard.

        • S: look around the comments for Tatertot’s description of how he makes chips of them

          • I just spent my hour searching but did not find out how to cook plantains. Only that the greener are the safer starch and that you can dehydrate them and they’ll taste okay.

            In my opinion, how to cook plantains ought to be prominent if plantains are one of the few safe starches.

            I’ll keep looking. In the meantime, my plantains remain black and yummy, and I will feel all innocent about it.

          • S:the idea of the dehydrating green plantains is that they are NOT cooked and therefore contain maximum resistant starch . just like a raw potato has more RS than a cooked one.

            My guess is that there is no way to cook a green plantain and make it palatable. I have a feeling Tatertot tried! You have to have ripened ones for cooking.

            I bet though that if you cook them and cool or freeze then reheat you will have increased the RS the same way that process does for rice and potatoes. Still not as much as in the chips, but more than simply cooked and eaten right away.

          • ok, thanks. i didn’t mean that i was obsessing on literally having to cook a plantain; that word merely reflects my assumption. when i said i was looking for how to “cook” them; what i meant was, loosely, “do something with them that makes them nice to eat”. so i guess i will try using the dehydrator i got last christmas.

            but meantime i asked my daughter why she raved over the plantain chips she ate in africa; and she thought they were deep fried. i guess that’s not really it either, in terms of plantains as PHD starch.

  44. Does anyone have any good breakfast recipes besides the pancake one above??? Do most of you all just not eat breakfast and IF? I’m not quite ready for that yet as I did it for awhile long ago and got into some trouble hormonally.

    So yes, I’d love some breakfast ideas! 🙂

    • I like simple breakfast & haven’t done lots of pancakes or “recipes’ since giving up grain. I’ll list a few various breakfast things I rely on. And btw, Intermittent Fasting threw off my appetite, until I shifted back to an earlier time frame. It works better if I start eating by 10, but feels a little anorexic for me to wait as late as 11.

      Various breakfasts:

      Eggs with sauteed vege (peppers or spinach or mushroom). Spice w/ turmeric & pepper. add starch of choice.

      Buttered baked potatoes (cheese, sour cream, vinegar), or baked yams with butter and cinnamon. Good with eggs or other protein

      Fried plantains (good with cinnamon, nutmeg, clove). Good with eggs.

      Salmon-spinach-cheese quiche.

      Sauteed venison cutlets or turkey cutlets. Add a starch.

      Potatoes can be diced ahead of time & kept in water in the refrigerator; then pan- or oven-fried. Parboil first about 8 minutes to reduce fry time.

      Skillet potatoes combined with various things that taste good with potatoes (bacon, onion, peppers, etc).

      Yogurt with coconut milk, shredded coconut, spices, nuts, honey.

      Yogurt with lemon juice and honey.

      Baked yams are nice comfort food; but if you’re in a hurry, slice thin and pan fry. Can be combined with diced pork or other meat, and spiced with curry; add raisins too.

      Canned sardines with leftover rice and greens.

      If you put potatoes or yams in a small crock pot early in the morning, they’re ready in 1 to 2 hours. (yams quicker, potatoes longer). nice texture.

  45. If you make a frittata, you can eat some of it that day and save the rest for one or more quick meals that you can eat cold, allow to come to room temp, or re-heat. You can put anything in it so that it will be a complete meal. Mine often start with sautéing onions then adding some leftover potatoes or rice, then Some vegs, either fresh or left over. Sometimes there is meat, leftover or fresh. Season it any way you like. Pour in eggs, cover and cook on low till done. The variations are endless.

  46. Here’s my Mayonnaise recipe I have been experimenting with lately:

    1 whole large pastured egg
    1 1/2 teaspoon white vinegar
    1/4 teaspoon dijon mustard
    1/4 teaspoon salt
    3/4 cup macadamia nut oil
    1 tablespoon sour cream (with onion and garlic to taste preference mixed in)

    Put all ingredients, except the oil, in a blender. I used the stick kind in a 2 cup glass measuring cup. Blend that tip smooth, then slowly add the oil as you keep blending. Takes about a minute. The consistency is a little more runny than store-bought mayo, but it is flavorful! It should last in the fridge about a week. Yields a little over one cup.

    This recipe is as close in taste as I can get to my once beloved Hellman’s mayonnaise, but without all those bad ingredients.

  47. Alfredo Sauce:

    1 cup heavy cream
    1/4 cup butter
    2 cloves fresh minced garlic (or as much as you want)
    up to 8 oz grated parmesan cheese (less for thinner sauce)

    Melt the butter in a small sauce pan with the minced garlic tip bubbly. Add the cream and stir until steaming. Then add parmesan cheese in increments until you are satisfied with the consistency. Yum!! No salt needed as long as there is enough salt in the parmesan. Taste it to make sure.

  48. Here’s a couple of Moroccan recipes — or slight variations thereon.

    The first is super simple, but so good: Avocado juice. Take a ripe avocado and blend it with whole milk. How much milk? Depends on how thick you like it. If you want it sweeter, add some of your favorite PHD-compliant sweetner. This is the traditional Moroccan way of making it (substituting sugar for the sweetner). The variation I favor is to add a ripe banana to the mix. Besides tasting great, avocado juice great for taking your iodine. I take my iodine in drop form. I just drop it on the surface and swallow it — never taste the iodine as it doesn’t dissolve into the juice.

    The next recipe solves another taste problem — liver. I really don’t care for liver all that much, but prepared this way I actually like it (somewhat). This recipe for Fried M’chermel Liver comes from the book, Moroccan Cooking, by Latifa Bennani-Smires.

    500 g (1 lb 2 oz) liver
    1 tablespoon paprika (the recipe actually says a soupspoonful, but I take that to be a tablespoon)
    1 teaspoon ground cumin
    2 tablespoons vinegar
    1 bunch coriander/cilantro

    1) pound the coriander in a mortar with the salt
    2) add the paprika, cumin and vinegar mixed with 1/2 glassful of water (I omit the water)
    3) cut the liver into thin slices, wash and drain. Leave the liver to marinade in the above mixture for several hours (I don’t bother slicing and washing the liver. I just take it straight from the package and put in in the marinade. I marinade it overnight and cook the liver up for my Saturday breakfast)
    4)The recipe then calls for covering the liver with hard wheat flour and frying in boiling oil. (I either cover it in a bit of potato starch or rice flour and then fry it in olive oil).
    5) Serve hot or cold

    I normally eat this with (sweet) potato chunks that have been parboiled and then fried in coconut oil. I’ll squeeze a lemon over the whole meal.

    cheers, Larry

  49. Here’s another quick recipe. This is a good substitute for bacon / bacon bits. I know, some people won’t want to give up their bacon, but this is a little healthier for you.

    In many Asian markets you’ll find whole dried anchovies. I prefer the little ones that are about an inch long. These are whole dried fish — heads and all. Take these dried fish and fry them in coconut oil until browned. That’s it. They’re crispy and savory. They don’t have a smoked taste, but I find that they’re a suitable substitute for bacon bits. They’re good sprinkled on rice dishes.

    Be careful though if you use some of the larger dried anchovies, they can actually be rather sharp / pointed. The smaller ones are more likely to crumble in your mouth than the larger ones.

    cheers, Larry

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