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.

 

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604 Comments.

  1. Hi Mary,

    The healthfulness will depend largely on its fructose content. I had some trouble finding that quoted on the Internet. Some sites say it’s 75% sucrose with equal amounts free glucose and free sucrose, meaning it’s almost 50% fructose. This makes it better than agave but not as good as, say, rice syrup.

    Best, Paul

  2. Thank you, Paul. I have a jar of brown rice syrup in the cupboard, I’ve just been a little insecure about baking with it. Also, it’s a bit more calorie-dense than sugar, and you’re supposed to use more when subbing, which gives me a little pause, but perhaps avoiding fructose is more important than the calorie question. I’ll do some more reading up on this.

  3. Breakfast shake no.2 – tropical(non-diary) version:

    1 banana
    200ml(half the can) coconut milk (17% fat)
    2 heap.tbsp.(10g) BCAA powder
    4 egg yolks
    2 heap.tbsp. dextrose(glucose powder)
    water to taste
    Blend!

    Total cal: ~714
    Cal.-Ratio C/F/P: 26%/59%/15%
    Carbs: ~45g
    Fat: ~46g
    Prot: ~25g

    A bit heavy on the carbs/lighter on proteins but delicious!
    Btw, I save the egg yolks til the end and blend them in no more then 10 seconds. Just to be on the safe side in regards to preserve it’s natural state as much as possible.

  4. For those baking with rice flour, Authentic Foods “superfine” white rice flour is fantastic for desserts and bread. No gritty texture at all. The shipping is really expensive, though, so I’ve asked my Whole Foods to stock it.

    I’ve also tried using my VitaMix on cheaper, grittier flour, and it helps, but it’s not as good.

    I have heard that Asian markets often carry very fine rice flour. Time to explore soon…

  5. @KKC, Glad you liked the Mushroom Soup made from Fauxtatoes’ cooking liquid. We eat that a lot here at our house.

    For sardines, really the quickest and easiest way I know to eat them is to douse them with a lemon-infused oil. Lemon essence really covers the strong fishiness. You can find these in specialty oil sections in places like Whole Foods. I use a very nice lemon-infused avocado oil. There is also pure straight lemon oil that works nicely.

    Get the best sardines you can get. Quality matters, and the better the quality, the nicer the sardines.

    Also, look into a Portuguese cook book, as cooking with sardines is a specialty. There is a classic Portuguese smoked paprika sauce you can make as a condiment for sardines.

    Good luck!

  6. A perfect health breakfast:
    Puffed Rice
    Berries
    Some type of “milk” (coconut, almond, rice, half and half), or yogurt
    Mix together!
    Optional add ins:
    Macadamia nuts
    Stevia/erythritol
    Shredded coconut
    Dark Chocolate

  7. Someone posted a recipe on a post somewhere on this blog, but I can’t for the life of me find it. It had eggs and the poster claimed it tasted like french toast. If anyone can point me to the recipe that’d be great!

  8. Here’s a link to a recipe for the Portuguese Pepper Sauce that I mentioned in a previous post. I have made it and it is very good. I like to use it on sardines, hard boiled eggs, even on steak or chicken.

    http://www.publicradio.org/columns/splendid-table/recipes/sauce_red_pepper_paste.html

  9. A comment lost during the server crash:

    Steph wrote:

    Question for anyone!
    Though it’s not ideal, I need a “meal replacement bar”. I searched and have for now settled on Quest Bars, almond flavor.
    http://www.questproteinbar.com/
    The ingredients are:
    Protein Blend (Whey Protein Isolate, Milk Protein Isolate), Chicory Root Fiber, Almond Butter, Dry Roasted Almonds, Raw Almonds, Water, Natural Flavors, Sea Salt, Lo Han Guo, Sucralose.
    Any particular red flags? I realize it’s not perfectly PHD, I’m just looking for something not too flagrantly anti-PHD.
    Any better suggestions, or can you point me to a bar recipe?
    Thank you, PHDers!

    I replied:

    Hi Steph,
    It looks fairly good to me … a lot of fiber and protein, but nothing I would call a red flag.
    Best, Paul

  10. My husband and I like to incorporate beef liver into our burgers, 50% liver/50% beef.

    Beef and Liver Burgers:

    – Grind thawed & rinsed liver in a food processor (optional: add in some raw onion)
    – Mix with grass-fed ground beef
    – Season liberally (We like a combo of chili powder, salt, pepper, and a little garlic powder)
    – Form into 1/4 lb. patties
    – Cook on medium heat in cast iron skillet for ~6 min on each side
    – We cook our burgers in bacon fat and have one medium onion (sliced or chunked) sautéing in the pan along with the burgers.
    – Top with bacon
    – Serve with fermented ketchup

  11. Simple Taro Root (Endos) Recipe:

    – Peel taro roots and cut into bit size chunks
    – In a small or medium saucepan, pour coconut milk over the taro root and simmer for 10-15 minutes or until taro is soft and coconut milk has become thick and creamy
    – Season lightly with salt

    Very creamy and delicious!

  12. Hello,

    Here is one easy and fast recipe for beef liver, even my four year old girl likes it:

    -chop garlic (I use a lots of it, we like it)
    – fry it on hot tallow for a few minutes
    – put slices of beef liver on garlic for another 10 min. (the sign for me that it is ready is when liver stops realising juices)
    – add salt /peper

  13. What type of cream do you use? I would love to eat more of it, but even after searching high and low, I can’t find cream without carrageenan in Indiana. In this situation, do I not worry about the carrageenan, get half and half instead of heavy cream, or just go without?

    Thanks,

    Lindsay

  14. Hi Lindsay,

    It’s hard to find, isn’t it?

    Organic Valley says they use carrageenan in their ultrapasteurized but not their traditionally pasteurized heavy whipping cream: http://www.organicvalley.coop/products/cream/heavy-whipping-cream/.

    Various smaller dairies offer organic cream without additives, e.g. http://www.strausfamilycreamery.com/?id=20#j2.

    Possibly a local store will order it on request.

    I confess we often use carrageenan-containing cream. It’s not ideal but we love the taste too much.

    Best, Paul

  15. Thanks, I was hoping for some reassurance that the carrageenan-containing cream was not *that* bad if that’s all that I could find. However, I’m looking into buying raw milk and skimming the cream myself, even if the resulting cream is lower in fat that commercially-seperated cream.

  16. I read PHD recently at the recommendation of Chris Kresser, and I learned so much! I had been eating Weston Price/low carb/Paleo for a 1.5 years, but based on your recommendations have been able to tweak my diet, resulting in the disappearance of my hypoglycemia and great improvement in cortisol regulation. The biggest change is that I’ve been eating less protein and even more fat. I never thought I could be satisfied without lots of protein, but I’m finding that fat is even more satisfying!

    I’m currently developing/tweaking recipes to align with PHD recommendations, and thought I’d share this link for a Tapioca Pudding, which I think makes a nice breakfast. It’s SO nice to eat something besides eggs in the morning. 🙂

    http://realfoodinthecity.com/?p=640

    Thank you so much for the book and the lovely blog!

  17. Hi Bethany,

    What a nice breakfast recipe! Thank you!

  18. What do you typeset your citations with? It kind-of looks like bibtex but I haven’t found a good way to turn latex/bibtex into a wordpress post.

  19. Hi Tyler,

    I draft posts in Word and then cut and paste into WordPress, then edit the HTML. Citations need no editing, that’s exactly how they are in Word.

  20. Terry has a recipe for kimchi on the Kimchi post: http://perfecthealthdiet.com/?p=3529#comment-23091. Thanks Terry!

  21. Rikke offers recipes for “Leverpostej”, which is a Danish liver pate, at http://perfecthealthdiet.com/?p=1338#comment-23165. Thanks Rikke!

  22. Hamburger Buns

    Dry Ingredients:
    90g white rice flour
    40g full cream milk powder
    40g potato starch
    30g glutinous (aka sticky) rice flour
    30g arrowroot starch/flour
    ½ tsp xanthan gum
    ½ tsp salt
    ½ tsp gelatine granules

    Other
    1 tsp yeast granules
    1 tsp sugar
    200ml water
    15ml oil
    1 large egg

    In a large bowl, combine the dry ingredients and whisk them together thoroughly.
    In a jug, heat the 200ml of water to 110°F/43°C.
    Pour 150ml of the warm water into a medium sized bowl; add the egg and oil and mix to combine.
    Add the sugar and yeast to the leftover 50ml and mix thoroughly. Set the jug aside for a few minutes to proof the yeast.
    After a few minutes, add the yeast mixture to the egg/oil/water and whisk them together thoroughly.
    Using a wooden spoon (rub some oil into the spoon to stop the batter sticking), slowly add the wet ingredients to the dry while stirring. Keep stirring for a few minutes until it is well mixed and smooth – like a thick cake batter.
    Place approximately one-sixth (80g) of the dough into each of six round 5-inch cake pans (these are quite difficult to find – you may have to improvise here). Shake the pans to spread the dough evenly across the bottom of the pans.
    Cover the pans loosely with a piece of plastic wrap and place in a warm spot to rise for about 45 minutes to an hour.
    Set the oven temperature to 350°F/175°C (I use a ‘traditional bake’ setting).
    Sprinkle sesame seeds over the buns if desired. Place the pans in the preheated oven and let them bake for 20-25 minutes until slightly brown on top.
    Allow the buns to cool for an hour or so before attempting to slice.
    Makes 6 buns.

    http://flic.kr/p/9NeeZk
    http://flic.kr/p/9Nh1k9

  23. Great job on your book and blog, but when it comes to the antibiotics you don’t mention anything on page 240 you write Chronic infections can be cured by diet , nutrition , and ANTIBIOTICS .but you don’t write nothing about it, you mention ALS in pg, 85 and pg. 239 that it is linked to cyanobacteria. so what kind of antibiotick is good for that do you mean LDN? Thanks for your help.

  24. Hi Herb,

    The right antibiotic depends on pathogen and situation. Doctors have the expertise to judge that. Our purpose is only to make readers aware that antibiotics may be good therapies, even for diseases for which they aren’t proven yet. Doctors have to diagnose the pathogen and determine the right drug.

    LDN is not an antibiotic. It doesn’t act on pathogens directly, it modulates our human immunity.

    In my own personal illness, doxycycline worked. It’s a fairly broad-spectrum antibiotic that penetrates the brain, and it happens to work well against the infection I (almost certainly) had, Chlamydophila pneumoniae. But it doesn’t work against all bacterial infections, and not at all against viral or other infections.

    I’m sorry our book can’t answer every question. Some questions are for doctors to address.

    Best, Paul

  25. Thanks for your fast reply. Is there any way i could contact you directly?

  26. Chocolate Eclairs/Profiteroles/Gougeres

    I made these today and they turned out brilliantly:

    http://flic.kr/p/9PeqBN
    http://flic.kr/p/9PbzDv

    I followed the recipe for Gougeres from here:

    http://thesensitiveepicure.blogspot.com/2011/05/gluten-free-gougeres-filled-with-herbed.html

    I made half the batch as gougeres (I didn’t bother filling them) and the other half as éclairs (by omitting the grated cheese, garlic powder and reducing the salt from the dough ingredients).
    For the éclairs I made a simple cream filling of thickened cream whipped with rice syrup and vanilla extract to taste. The topping is melted dark chocolate and thickened cream mixed with a little macadamia oil.

    • Hi GeeBee – Those are awesome pictures! I love eclairs/profiteroles. Glad to know how to make them from sticky rice powder. You’ve just opened up some baking ideas for us. Thanks!

  27. She does specify brown rice flour as well as sticky rice flour – I swapped the brown with white and it worked fine.
    I’ve been cooking up a storm these last few months…..Danish pastries, fruit loaf (toasted!), crumpets etc. There are lots of good gluten free blogs out there that use ingredients that only require a little tweaking to make them PHD friendly. I try and perfect something new once a week or so.

  28. Hi Paul,

    I’m looking forward to the PHD Cookbook – how’s it coming along?

    Have you decided on format yet? Like, will each recipe include the macronutrient profile and pictures? If I may toss out a vote for a PHD Cookbook suggestion, I personally like the format of the Primal Blueprint Quick & Easy Meals with macronutrients, pictures, serving size, time, for each recipe along with an index to help find stuff.

    Thanks!
    Mark

  29. Hi Mark,

    Thanks for the suggestion — we’ll check out Mark’s format.

    We’re rather far from having it ready but will make a push to get an abbreviated draft done this summer and see where we’re at when that’s done. If we can settle on a format and structure that will help.

  30. Salvadorian Rice Pupusas

    These are so simple and relatively easy to make. The dough is just rice flour and water (I add salt) mixed to a dough, hand moulded around a filling and flattened. This is my breakfast for the last two days. I used a simple filling of leftover pulled pork mixed with some pizza cheese. These have a really interesting texture – crisp and chewy on the outside and soft on the inside.

    http://flic.kr/p/9QLDcL
    http://flic.kr/p/9QHMST

    A great explanation of how to make them is here:

    http://dandysugar.com/food-photography/a-slice-of-el-salvador-how-to-make-pupusas/comment-page-1#comment-20324

  31. Hi GeeBee,

    Great minds think alike: http://perfecthealthdiet.com/?p=3742.

    Best, Paul

  32. When I cook rice I like to make extra to have on hand for a quick meal or freeze it for later use. One of my favorite quick meals lately has been:

    Leftover rice warmed up with a big dollop of coconut oil. Top with a couple of poached eggs and some pepper.

    Very satisfying!

  33. Love all of the ideas and info! So excited to check out the new recipes posted. Here is the site where I post all of our recipes too!
    thecavewomanskitchen.com

  34. GeeBee, thank you for sharing your baking — those eclairs are inspirational! I used to make eclairs, but thought I would never have them again. Must try!!!

  35. You’re welcome Bethany! I’ve also made some excellent PHD-friendly Danish Pastries and other baked goods but the recipes aren’t quite up to posting yet. It’s amazing what you can make with some rice flour and different starch combinations.

  36. This isn’t a recipe; it’s a tip. For those of you who want or need a safe granulated sweetener for cooking or sprinkling, try rice syrup solids, available from just about anybody that sells home brewing supplies. I use it in my BBQ rub (you need some sugar in any good BBQ rub) and many other recipes where a liquid sweetener (tapioca or rice syrup) just wouldn’t work very well.

  37. I’m wondering about the regular consumption of broths made from beef bone marrow. When I looked on the web for recipes, I noticed that scientists involved in work on prions cautioned against consumption of marrow even now, well after the scare in Great Britain. They said it just wasn’t worth the risk. Still, the odds are ridiculously low that this would be a problem, right? I have some bones in the fridge waiting to be made into broth, but I hesitate at the thought of feeding it to my children.

  38. Thanks Lou, great tip.

    Hi Kate,

    Yes, I do think the risk is hard to distinguish from zero, especially in marrow. A healthy person should be good at destroying ingested prions, even if you happened to eat food from a diseased animal.

    If you couldn’t eat food that had slight risks, we’d be out of food generally, because all plants contain toxins and all foods can carry infectious pathogens.

    Personally I eat calf’s brains without qualm.

    By the way, Stephanie had a tip for cooking liver to remove the taste: pre-soak it in milk. http://perfecthealthdiet.com/?p=1338#comment-24353.

    Best, Paul

  39. Hi,

    I was just wondering… I read a lot of recipes, but does somebody know which ingredient are actually bad for rosacea? I have read a lot on diet to reduce redness and such, but can’t seem to put the puzzle together.

    Any suggestions?

    (excuse my writing, i’m dutch so please be patient)

  40. Hi rosacea diet,

    I’m working on a therapy for rosacea. It’s tricky to test it because rosacea is a slow-healing disease, but will be blogging about it later this summer.

    I suspect Candida involvement. One thing I would recommend is taking a supplement that promotes excretion of fat soluble toxins. Cholestyramine, bentonite clay, charcoal, and chlorella are examples.

    I think our regular diet, with about 400 calories starches, is good.

    Best, Paul

  41. I’d like to share my Paleo/Primal recipe share site on here: http://www.fastpaleo.com
    Everyone is free to upload their own recipes with a picture. Or search the database of hundreds of community-generated recipes to find new favorites. Please check it out, and we always welcome feedback. Thank you!

  42. Quora - trackback on July 21, 2011 at 10:14 am
  43. I’m not only posting recipes on my site, http://ruthsrealfood.blogspot.com but also cooking tips for total beginners. Hope it’ll help people trying to make a change.

  44. I wanted to add a recipe but it calls for black pearl rice (aka “forbidden rice”). Do you feel that black rice is alright or should that be on the list of grains not to eat? Thanks!!

  45. Hi Gabrielle,

    Go ahead and post! We’ll eat a black pearl rice dish. (Not every day, but variety is the spice of life …)

    Best, Paul

  46. Thanks Paul.
    Ok, I got this recipe from Anniechun.com and can be found here:
    http://www.anniechun.com/recipes/content/black-pearl-rice-dessert

    • 1 cup black rice
    • 1/4 cup Condensed Milk
    • 1/4 cup Coco Lopez / Coconut Cream
    • 1 cup Toasted Shredded Coconut

    1. Prepare rice according to the direction on the package.
    2. While it is still warm, stir in the condensed milk and coconut cream (adjust the amount to the level of sweetness desired).
    3. Divide the mixture to 8-10 balls and roll them in shredded coconut.
    4. It is best to serve it at room temperature

    Serves 2-3

  47. BTW-I just wanted to also add that I am grateful that you will be writing about the treatment of rosacea. I suffer greatly from it and refuse to continually take the harsh medicines that the doctors prescribe or pay thousands of dollars for laser treatment that might end up making things worse. Any info you can share would be wonderful!! Thanks for all of your amazing work. We all really appreciate it!!

  48. Hi Gabrielle,

    Thanks!

    Rosacea is a mysterious condition and the researchers who study it have really been unproductive – futile lines of research, key questions left unexplored. I have theories about it but there aren’t enough studies in the literature to adequately evaluate them. It’s frustrating. But I’m glad you’ve avoided laser treatment, I think that self-mutilation is always a bad strategy and so many people have horror stories to tell about it.

    I’m looking forward to assembling what little I know into print … basically what has worked for me, and the experiences of one or two others who have corresponded with me. It will be interesting to see if these steps will also work for others.

    Best, Paul

  49. Paul, sorry to bother you but just one more comment from me today. I agree with your assessment of rosacea being partly (if not entirely) due to candida. Wondering if you recommend a way to rid yourself of candida? Thanks!

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