Recipes

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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.

 

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604 Comments.

  1. http://www.crumblycookie.net/2008/05/30/crockpot-pulled-pork/

    This is a family favorite at our house. We use pork shoulder, and the spices in the recipe. But instead of doing BBQ pulled pork, we eat this Mexican style with an avocado salsa and/or pico de gallo over greens and rice or with corn tortillas.

    http://www.rickbayless.com/recipe/view?recipeID=221

    This chipotle steak sauce is good for cooking crockpot meat too. Last week, I put a beef roast and this sauce in the slow cooker and let it go until the beef was tender and shreds easily.

    I posted in another thread that chicken stock done in the slow cooker is terrific. Cut up whole chicken, peppercorns, chopped onion, carrot, celery, splash of vinegar, water and turn it on. When the meat is done, I use tongs to pull it off and I set it to the side for other dishes like the Cambridge Fried Rice posted here.

    Let the stock go on low overnight, 20-some hours. Strain. Let cool. Skim off fat, strain again, and use for soups, freeze, or drink it with sea salt. It is rich and delicious.

    This year, we bought from a local farmer a 1/2 hog, 1/4 cow, and lots of chicken. A slow cooker really comes to the rescue when one is not sure what to do with a particular cut of meat.

  2. As a simple and tasty way to prepare a beef liver casserole, I often use onions, coconut milk and chili. Give it a try, especially if you are found of thai food.

  3. Here’s a nice soup for winter, from my CSA:

    1 pound loose ground sausage
    ¼ cup olive oil
    5 Carrots, sliced
    2 qt. Water
    1 onion, chopped
    2 qt. Whole tomatoes, chopped or whipped to puree
    4 garlic cloves, sliced
    2 cups rice pasta, uncooked

    1 bunch Collards, cut off stems slice & chop into small shreds
    ½ tsp pepper
    2 tsp salt
    1 tsp Italian herb seasoning

    Instructions
    In large heavy soup pot, brown the sausage & olive oil on med heat. When just about browned add the carrots, onions, garlic, collards. Continue to stir often over medium heat for 15 more minutes. Add the water, tomatoes and all seasonings. Bring to a simmer. Add uncooked orzo pasta, simmer for 15 minutes. Allow to cool & serve the next day for very best flavor.

  4. Any suggestions for making “safe starch” tortillas? Perhaps with tapioca flour?? TIA!

  5. There are gluten-free rice tortillas available at many stores, so I think that a rice tortilla might be a better way to go. Tapioca flour might be too “gummy” for a tortilla, though Chebe bread mixes do offer a Foccaccia style bread/pizza crust mix. http://www.chebe.com/

  6. We use corn tortillas. My Mexican-born husband is not willing to give them up. Although, he is willing to cut back. It’s my hope that even mass produced corn tortillas are properly nixtamalized.

  7. Hi Paul,

    I hope you’re still watching this thread as I think this question will relate here mostly:
    What is your opinion on reheating frying/sauting oil?
    And which oil is used best?
    I had some fantastic results on weekend with sauting small cuts of meat – not too long, just to seal the surface and finishing it either by cooking in liquid or in the oven. It comes out very tender.
    I used a mixture of olive and coconut oils and naturally used much of it and would feel sorry – and it would be very costly – to use it just one time and throw it away.

  8. Sourdough “Quick” Rice Bread

    This bread is made with a sourdough starter from brown rice flour. If you don’t want to use a starter, you could easily use soaked rice flour instead.

    1 1/2 c. starter
    1/2 c. tapioca flour
    1/2 c. white rice flour
    1/2 c. coconut flour
    2 tbsp. flaxseed meal
    2 tbsp. coconut sugar
    1 tsp. baking soda
    1 tsp. xanthan gum
    1 tsp. salt
    1/4 c. coconut oil or butter
    2 eggs
    1/4 c. water

    (Optional add in: 1 tsp. ea. dried basil, rosemary, and sage)

    Combine all dry ingredients in large bowl. In small bowl, mix together oil/butter and eggs (if using coconut oil, make sure your eggs are room temp. or they harden the oil!). Blend oil/egg mixture into dry ingredients. Then slowly add in the water until the dough is a sticky consistency.

    Place dough in greased bread pan and bake at 350 F for about 40 minutes.

  9. Eep! Sorry, the white rice flour and coconut flour in the above recipe should only be 1/4 c. each. Sorry!

  10. Thanks, Brussie! Rice bread is a much-requested item. We’ll have to try that one out.

  11. I was wondering if there was a recommended source for a “food plan” to get started. I’m almost done reading the book and I love what I am reading. I’m just at a loss for how to start out. I see all these great recipes but not sure about the big picture.

  12. Hi Adam,

    We’re working on meal plans and more recipes. But you can get a good start by downloading the “Color Companion,” which has food pictures from the book, and browsing through out “Food” category.

    You can do pretty well just by taking any traditional meal and replacing toxic foods with safe ones. A typical meal has maybe a bit more of a safe starch than meat by weight, plus some fats and vegetables to taste. Favor red meat and seafood over other meats; favor butter and coconut oil over other oils. Use glucose sweeteners like rice syrup rather than sugar. Eat eggs or egg yolks. Fruits are good snacks or desserts.

    Follow your taste buds. Once you are excluding toxic foods, like sugar, your evolved taste preferences will be a reliable guide to what your body needs.

    We’ll work hard to get meal plans out! In the meantime, feel free to ask questions whenever you like.

    Best, Paul

  13. Hi Paul!

    no idea on the reheating of oil/fat(6th post of mine above)?

  14. Hi Franco, sorry I overlooked that one!

    We usually re-use leftover animal fats (to capture the nutrients) but usually discard plant oils. But if they’re saturated fat rich like coconut oil and you didn’t cook at too high a temperature then they should be fine to re-use.

  15. hi Paul,

    thanks.

    erp,

    simple crepe(pancake) recipe (the none-fit-for-pasta version):

    3 egg whites (I use the leftover from my egg yolks I put in my “breakfast” shakes)
    1 whole egg
    3 heaping tablespoons pure potato starch
    ~100 ml whole milk
    1-2 tablespoon melted butter or ghee
    1 pinch sugar
    1 pinch salt

    Put all together in the mixer (butter/ghee luke warm but not hot!) and mix thouroghly. It will be rather liquid, that’s why I prefer to call it “crepe” and not pancake. You can’t get a thick batter with potato starch or use less eggs because it will bake out hard like a brick!

    Heat a small pan with ghee to medium hot, and fry briefly from both sides until ready (takes maybe 1 to 2 minutes per side).
    Enough for 5-6 small, thin crepe.

  16. Cold Brewed Coffee: (Using 1 L French Press)

    Here’s how:

    At around 6 PM, put a generous 10 Tbsp. of coarsely ground coffee in 1 L French press. Add cold filtered water to the usual fill level. Stir well. Stir again right before going to bed. Cover loosely with press filter resting just on top of the grounds. Let sit on counter overnight. In the morning, press out, then run through a Melitta paper filter (there was considerable fine residue after pressing, so I opted to run through paper filter, making the process a bit more time-consuming than how others have described it).

    I mixed it 1:2 coffee extract:hot water at 195 degrees (I have the same water heating contraption that the Jaminets have, and it rocks!). Store the rest in the fridge in a ball jar with lid tightly secured. Apparently this can keep for 14 days, but I’m sure I’ll be making a batch every 2 days or so because we like coffee around here. The grounds can be run through a second cold brew cycle, albeit a shorter one because they’ve already “opened up” the first time around. It’s more economical and less wasteful than hot brewing. You can’t double brew hot because the grounds are charred and bitter. I’ve got the second brew steeping right now and will filter before going to bed tonight and add to the jar in the fridge. It’ll be ready for us in the morning.

    The result is a very smooth yet bold cup of coffee that is hardly bitter and would actually lose its flavor and aroma with the addition of anything except water for dilution. Also, I feel absolutely no stomach upset or weird mouth aftertaste or feel whatsoever. Apparently, cold brewing also produces less caffeine for those concerned with that. I happen to like my caffeine just fine.

    I’ve ordered an Hourglass cold coffee brewer because this is the only way I will ever make or drink coffee henceforth. A French Press works fine but doesn’t produce very much. There are one or two other cold brew vessels that are not as pricey as the Hourglass. I got mine on-line at “Cutlery and More” for $50 and free shipping, which is actually a pretty good price compared with other sources, and comes out to about what the others will cost if you add shipping fees.

  17. Thank you Maggy!

    I’ll just note for others that cold brewing enables Maggy to drink coffee without cream, which is helpful for weight loss: http://perfecthealthdiet.com/?p=2145#comment-15531.

  18. Franco, thanks for the recipe. Would adding rice flour thicken it up enough for pancakes or waffles do you think?

  19. erp, I never tried anything with rice flour and just have no idea. Do some experimenting yourself and please tell me!:)
    I have an idea that adding nut flour/grounded hazelnut will be better and might taste especially good for waffles. In that case I would beat the egg whites seperately until firm and fold it in at the end. Actually, if I think about, that beaten egg white idea should be your best chance to get a thicker batter for pancakes with the original recipe above too!Have to try that!

  20. Franco, I’ll try adding some rice flour or hazelnut flour. Also separating the eggs and beating the whites before folding in might work.

    Neither rice flour or potato starch works well for a thickening agent. Any ideas for that?

  21. I belive the beaten egg whites and nut flour are enough to thicken but I didn’t try yet. But there are some german x-mas cookies which are made solely from beaten egg whites, ground hazelnut or coconut and (of course!) a hell of white sugar. I still made some before christmas. 😉
    The batter of these is actually much too thick for pancakes/waffles.

  22. To Paul or anyone else who has made PHD-compatible ice cream, what do you use as a sweetener?

    I know you would use cream and eggs and maybe cocoa (if you want chocolate ice cream), but don’t you need a sweetener too? I was thinking agave or honey, or maybe even just a little bit of granulated sugar, but I’m guessing none of those are really PHD-compatible.

    Any suggestions are much appreciated.

  23. Hi Tom,

    We’ve settled on rice syrup as our sweetener of choice, for ice cream and most other dishes too.

    We’ll do an ice cream post soon.

  24. Tom, I’ve used stevia, erythritol/xylitol, and rice syrup all with success. Pureed banana may also work.

  25. Thanks for the responses, Abby and Paul. I’ve never heard of rice syrup, or stevia or xylitol for that matter. I’ll be sure to look into those.

  26. Hi Thomas,

    Check out our supplement recommendations page, there are some suggestions there: http://perfecthealthdiet.com/?page_id=1066.

  27. Berries make a good addition to the ice cream 🙂

  28. Thanks for the heads up, Paul. I’ve ordered Vit K-2 through your supplements page before, but I had never scrolled down to the recommended foods. Learn something every day.

  29. Would anyone have an easy way to make a one pot version of the Perfect Health Diet with basic ingredients found anywhere. My plan is to pre-make some and freeze it for use on days when I am too tired or busy to cook. I really need the dummies version for ease of preparation the following being what I understand are the basics:

    400 Calories from Safe Starch
    200 Calories from Protein
    The proper amount of Safe fat (this is where I am having trouble determining the amount to add.

    Thanks

  30. Hi George,

    In one pot I’d go for beef stew with either potatoes or rice and vegetables. Get a fatty cut like beef short ribs. Carrots, celery, onions, tomatoes are good vegetables. Cook the meat a long time, add the vegetables in the last hour. You can add cream to your bowl just before eating.

    Best, Paul

  31. George,
    Shrimp, salmon, chicken, and beef can all be frozen in whatever quantity you desire. You can also use prechopped frozen vegetables.

    After you throw these into a pan, you can cook some rice or microwave a sweet potato or a potato. You could do the starches earlier in the day, and then only have to worry about the protein and veggies (to which fat can be added) when you get home.

    This is basically what I do. Hash browns usually in the morning and meat and veggies at dinner.

  32. George,

    I do this with a slow cooker. Make a beef stew. Make rice. Good supper for the week.

    For rice, there’s an excellent recipe for making it in the recipe section. Look for the entry by Jim Sutton http://perfecthealthdiet.com/?p=1346

    For beef stew, I throw everything into the slow cooker (no pre-cooking, sauteing, etc.)

    3 pounds chuck pot roast cut into 2-inch cubes
    1 cup red wine
    1 carrot sliced
    1 stalk celery sliced
    1 onion coarsely chopped
    4 slices thick-cut bacon chopped
    Sea salt and black pepper
    1 tablespoon all-purpose flour
    21/2 cups water
    Herbs, mainly oregano for its healthful properties, also thyme, sage, or whatever’s at hand
    2 cloves garlic chopped
    1 tablespoon butter
    8 ounces mushrooms quartered

  33. Oops. No flour. That’s what I get for copying an old recipe I adapted.

  34. A delicious way to eat salmon and potatoes is a Finnish soup called Lohikeitto. I found the recipe here:
    http://www.finnguide.fi/finnishrecipes/recipe.asp?c=5&t=&p=164 🙂

  35. Here’s a brownie recipe (as long as pumpkin is “safe”, is it?). It calls for honey, but you could easily use rice syrup – and even decrease the amount.

    http://thisprimallife.com/2009/10/primal-almond-butter-pumpkin-brownies-only-5-ingredients/

  36. Thanks, April. Pumpkin is safe!

  37. Coconut rice would be good with rice syrup or stevia substituted for the maple syrup.
    http://thepioneerwoman.com/tasty-kitchen-blog/2011/02/step-by-step-thai-coconut-rice/

  38. Kedgeree

    I love this – it’s become a breakfast staple for me but would be suitable for any meal. I looked at several recipes and simplified it as much as possible so I can use food items I always have on hand in the pantry. This is a good dish for using up leftover cooked rice. It’s also great for those that don’t particularly like the taste of fish. The curry powder masks the strong flavours that some fish can have.

    Most Kedgeree recipes call for smoked cod, herring or trout that needs to be poached in milk but that’s one step too many for me! I just use drained, canned wild salmon.

    Method:
    Cook some long grain rice (basmati or plain) or use leftover rice.
    Soft boil a couple of eggs.
    While the eggs and rice are cooking: –
    In a saucepan over medium heat, fry some chopped onion, garlic, ginger and your favourite curry powder in ghee or butter until the onions are soft (about 5 minutes).
    Stir cooked rice into the onions and combine well.
    Pour into a bowl, top with fish of choice and sliced soft-boiled egg.
    Season to taste.

    *I also add several chunks of butter to increase the fat content – I enjoy it much more with the butter than without.

    **Proportions are optional of course.
    For two small serves I used a 180g can of salmon, 200g-250g cooked rice, half a large brown onion, half a tsp crushed garlic, quarter tsp minced ginger and 1¼ tsp of curry powder (a mixture of Keen’s and Madras).

    http://flic.kr/p/9mmieG

  39. Thought I would just re-post my “breakfast”-shake here in the appropriate section, with added caloric information:

    1 banana (not too ripe)
    250ml whole fresh milk
    1 scope Iso-100 whey vanilla
    4 egg yolks
    60g Mascarpone (ital. cream cheese)
    Blend!

    Total cal: ~840
    Cal.-Ratio C/F/P: 19%/58%/24%
    Carbs: ~37g
    Fat: ~53g
    Prot: ~47g

    With a (very) ripe banana only 1/2 scope of whey is needed or else it will be too sweet. It’s 12,5g of protein less then.
    My “breakfast” is around 7:00-8:00 pm. 🙂

  40. I’ve been working on gluten-free bread for about 6 months, and here is the one that consistently has been declared a winner by everyone who has tried it. It keeps very moist for 5-7 days due to the addition of the Chia seeds. It also freezes very well:

    Start with the following basic mixture – I use it as a base for many recipes. I usually double it and keep it at hand. This makes more than enough for 2 large loafs:

    2 cups rice flour (either brown or white or a combination)
    1 cup sweet rice flour
    2/3 cup potato starch/flour
    2/3 cup sweet potato starch/flour
    1 heaping cup tapioca flour

    Here’s the bread recipe (total prep time 20 minutes):

    2 cups basic mixture
    1/2 cup Orgran Gluten Substitute – this give the bread a wonderful texture. (You can buy it at Whole Foods for around $6 a box, but you can get it at Amazon for 8 packages for $33. If you can’t find this, you can substitute 2 tsp xantham gum and an extra 1/2 cup flour mixture)
    1 tsp salt
    dry fruit to taste
    nuts to taste
    Chia seeds to taste (I pre-soak 1 Tbsp in 8 oz water for 1/2 hour before adding, then I add 1 Tbsp of the soaked seeds)

    3 eggs
    1 1/2 Tbsp coconut oil
    1 tsp. cider or rice vinegar

    1 Tbsp yeast
    1 Tbsp sugar (I use palm kernel sugar, but any kind will work)
    1 1/2 cup very warm water.

    1. Start by mixing sugar and dry yeast in the warm water. Set aside. It should start to “work” immediately and will be ready to add in 10 minutes.
    2. Mix the dry ingredients in a large bowl
    3. Whisk the eggs, oil and vinegar until the mixture is frothy.
    4. Mix the wet ingredients into the flour and blend well.
    5. Blend in the fruits, nuts, and Chia seeds
    6. Scoop the dough into a well oiled bread pan and set in a warm place to rise. Usually this takes 1 hour to double.

    Put the bread in an oven preheated to 475 degrees, and lower immediately to 405 and bake for 55 minutes (this is based on 7000 ft altitude and using a convection oven).

    Enjoy with your favorite “spread” (we love it with butter and a fruit spread with chile and ginger).

  41. I’ve never seen or heard of sweet potato flour before and I doubt it’s available in Australia. I might try using chestnut flour as a substitute – it gives a slight sweetness to baked goods. I will add this recipe to my ever-growing list of new things to make with starch!

  42. THE BEST LIVER RECIPE EVER!
    This recipe is modified from the Optimal Diet website into a stir-fry:

    Ingredients;

    Liver
    Couple onions
    chili powdeer
    balsamic vinegar
    salt
    pepper
    basil flakes
    butter/lard

    First you boil the liver for a bit – doesn’t have to be totally cooked – rinse off the pieces of liver in cold water and slice thinly. (It’s easier to slice partially cooked liver than raw liver).

    While you are boiling the liver, slice up an onion or two and saute in butter or lard on medium heat until they are soft and clear, but not browned.
    When the onions are ready, remove from heat and pour in a tablespoon or two of balsamic vinegar and a couple tsps of chili powder or cayenne pepper and mix it all up and set aside.

    After you have sliced up the liver, stir-fry until browned in a pan with lard or butter with lots of basil flakes and cracked black pepper and some salt. Mix in the onions at the end and pour into a dish. Serve with rice.

    This is the most palatable liver I have ever had, and I surprised when my 2 year old ate it up when she normally doesn’t eat much meat.

  43. Great blog! Thank you for generously sharing so much info! 🙂

    Can I suggest adding a search box? I am looking for your opinion on including quinoa in to my diet in addition to rice. What do you think? Thanks again!

  44. Hi Rosemary,

    There is a search box, in the right hand column.

    Here’s a search for quinoa: http://perfecthealthdiet.com/?s=quinoa. We did one post on it, and my thoughts haven’t changed.

    Best, Paul

  45. @ Maggy C.,

    Thanks for the excellent mushroom/faux potato soup recipe. We (SoFla, US) had a cool snap recently and this really hit the spot! Tasty and rich, yet not heavy. Look forward to trying your coco-bark.

    Now, following the Jaminet recommendation to obtain n-3s from food rather than pills I’m looking to add sardines my menu. But they are… um… sardines.

    Any ideas about how to make these pups palatable?

    Thanks! Best, KKC

  46. Quora - trackback on March 15, 2011 at 7:52 am
  47. Yes, Quora, thank you!

    Diet is more important than exercise, and a standing desk is a form of sustained moderate exercise. Perhaps should have said, once one has implemented our Four Steps, the next best thing a person can do is …

  48. @KKC – My dad used to eat sardines all the time, straight out of the can. I’ve started to do the same, they’re pretty good as long as you get the ones packed in pure olive oil. Beware the can that claims to be in olive oil but is in an oil blend. As it’s getting close to Passover you might probably find that the Manichewitz brand is on deep discount at your supermarket. You can get skinless/boneless if you need to, that would be a good way to break in. Get the skinless/boneless in olive oil, and mix it into salad greens.

  49. I was looking for a recipe for green beans and potatoes when I came across this interesting flourless chocolate cake that sounds like it could be called faux brownies instead.

    I haven’t made it yet, but I think I’ll cut down the sugar to 8 tablespoons. I’ll report back on my efforts.

    Flourless Chocolate Cake:
    • 12 oz semi-sweet chocolate
    • 12 tablespoons of sugar
    • 12 eggs, separated
    • 1.5 sticks of unsalted butter
    • 1 tsp of vanilla
    • a 9-in cake tin, well greased
    1. Preheat the oven to 350 degrees.
    2. In a non-stick pan, melt the chocolate and butter at a medium heat, stirring often. Set aside when it has melted through. I found that a few chocolate clumps won’t hurt the recipe.
    3. Beat the yolks with 6 tablespoons of sugar, and fold in the chocolate butter.
    4. Beat the egg whites with the remaining 6 tablespoons of sugar until stiff peaks form (about 3 minutes on medium). The whites will have actually turned white and appear fluffy.
    5. Fold both mixtures together until a smooth, brown consistency forms, add the vanilla and pour into the cake tin.
    6. Bake for 45 minutes.
    The cake will rise while cooking, and will have a billowy muffin-top-esque puff to it when you take it out of the oven. Let it cool for about 15 minutes (the cake will fall) before slicing a piece of cake!
    White Chocolate Glaze:
    • 3 tablespoons of white chocolate chips
    • 3 table spoons of skim milk
    1. In a small non-stick pan, melt the white chocolate chips with the skim milk over a medium heat. If the heat is too high, the whit chocolate will burn and you’ll be out of luck. Be sure to have a few extra white chocolate chips handy. This might take you a couple of tries!
    2. When you have a glaze-like texture and all the chips have melted, spoon some over your cake for a wonderful double chocolate experience.

  50. Anyone have an opinion about Sweet Tree Coconut Palm Sugar? I’ve been using it for six months or so in baking, and I like the taste. I also feel like I get less of a sugar “hit” from it. It’s got a richer taste than white sugar, and I’ve been using a bit less than 1:1 in recipes. (For example, we made brownies that called for two cups of sugar, and they came out fine with one and a half.)

    According to their info, it is low on the glycemic index (35, vs. 65 for table sugar), but I can’t find independent confirmation of this…

    (Yes, I realize I should just cure my sweet tooth already! Baby steps…)

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