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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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605 Comments.

  1. Hi Gabrielle,

    Basically, my keys:

    Eat a relatively carb-rich (~600 calories/day) fructose-poor diet. Eat a lot of low calorie plant foods (rich in antifungal compounds) and herbs (turmeric, oregano, thyme, …).

    Antifungals seem to be necessary in most cases. Fluconazole, nystatin, Chinese medicine, maybe others.

    Detoxification aids are also important, esp for fat-soluble toxins. Cholestyramine is my top choice, bentonite clay or charcoal if you need an over the counter remedy.

    Then, be well nourished … iodine helps … vitamin D is critical; and natural (sun-formed) D may be better, so get plenty of sunshine on exposed skin.

    Finally, take probiotics and eat fermented vegetables such as kimchi.

    Last, give it time. It takes a while to defeat a fungal infection.

    Best, Paul

  2. Paul,

    I have noticed that you no longer list chlorella among your detox aids. Have you changed your mind about it?

  3. Hi Ellen,

    It’s supposed to work and I believe it works, but in my experience it’s the least effective. You need at least 10 times the volume/mass of chlorella to have a similar effect to cholestyramine, maybe more.

    I’m not sure then I want to suggest it for diagnostic kind of testing, as it’s quite likely to have no clear effect – then you don’t know if that’s because you didn’t take enough, or if you don’t have toxins.

    Also it seems like the most expensive choice per unit of toxin clearance.

    It’s good side is that it has some nutrition.

    So I’d say it’s a good low level detox aid for healthy people but a poor one for very sick people or for diagnostic use.

  4. I could use some help/advice if anyone has any suggestions for me. Breakfast has become a source of stress for me. Here is why. I have celiac disease so gluten and actually all grains are out for me (except a little white rice which is why this program appeals to me so much). I really need quality protein in the morning to feel good all day but since my diagnosis I over ate eggs and am now allergic to them as well. I have tried bacon and sausage but no matter how organic they are they just don’t sit well in my system. And, whey protein is out for me since I am also allergic to dairy (so just in case you were keeping score I am allergic to gluten, grains, eggs, and dairy).
    So, does anyone know of any recipe that might work for me in the mornings? I am having trouble thinking outside of the box on this one. I am open to all suggestions. Thanks!!!

  5. Hi Gabrielle,

    Now that’s bad luck!

    If it were me I might try chicken wings. They’re a bit labor intensive to prepare at home, but you can cook up a batch and eat 3-4 a day for a week, and flavor them differently to vary the taste.

  6. Hey thanks, that is a good idea!!!

  7. How about a blueberry/banana shake? I put yogurt and MCT in mine, but it would be tasty without them as well.

  8. Hi Gabrielle,

    How about salmon salad? I use homemade coconut oil mayo in mine, but you could use extra virgin olive oil and lemon juice dressing instead to avoid eggs. Mix up the night before with celery, green onions, parsley, pepper and sea salt. You could throw in some rice for carbs.

  9. Gabrielle, you could have steak and eggs, without the eggs of course. A simple steak can be cooked in about 8 minutes http://10minutemeal.com/recipes/main-courses/steak-with-onions/. And it fits all the PHD requirements. Add rice or potatoes, if you like, to get the safe starch that you need. Potatoes can be cooked while cooking the steak http://10minutemeal.com/basics/boiled-potatoes/ and be done in about the same time.

  10. Thanks everyone for all of the great ideas! I really appreciate all of your help and will be trying them all.

  11. I am big on cooking once and eating at least twice. Just make sure you cook large portions for dinners and eat the leftovers for breakfast. Most leftovers will keep for three days, so you can mix and match if you need variety.

    Good quality artisanal salami is handy too. And you can also cook up a big batch of bacon to have at the ready.

  12. Oops on the bacon!

  13. Thanks again everyone. You all have such great ideas!!
    Question-while in the health food store today someone suggested miso soup…..not sure if that is a Perfect Diet approved food for daily use. Does anyone know?

  14. Hi Gabrielle,

    Shou-Ching and I eat miso soup. I wouldn’t worry about it.

    UPDATE: Shou-Ching says she looked through 20 different brands of miso before finding one she was willing to buy. We buy fermented rice miso.

  15. It is, but….if you have celiac you need to be careful to get a non gluten kind. miso often is made with barley. And if you have fungus you should avoid it because it has some mold ( aspergillis)….although that may be inactivated in pasteurized miso. But why would you want pasteurized miso

    The very best miso in my opinion comes from South River Miso

    http://www.southrivermiso.com/store/pg/24-About-Us.html

    They have a number that that are gluten free: chick pea, hearty brown rice, sweet brown rice, azuki bean, golden millet, dandelion leek, and, my favorite: garlic and red pepper.

    i believe there is a post on miso soup somewhere on this site.

    If you use homemade broth as your base and pop in some leftover meat, veg and rice it would be an easy breakfast to put together.

  16. Ellen, thank you so much for giving me the heads up on that. I had no idea. You are a life saver!!!
    Paul, thank you for that info as well.

  17. Gabrielle

    While on holiday these last few weeks I became hooked on sushi rolls as my takeaway food of choice. Since I’ve been home I’ve been making my own and eating them for breakfast or lunch. I make enough for two days supply. You can fill them with anything you like but I’ve been using teriyaki chicken thighs (I make my own low sugar teriyaki sauce), avocado, cucumber or carrot strips plus the usual sushi rice and nori. I tend to make my rolls heavier on the meat and veg and lower on the rice so my rice consumption doesn’t go over the top. You can use a little wasabi and/or tamari for dipping as well.

  18. Another thing I got a taste for was porridge. Whilst staying in a hotel I tried some porridge made with oats at the breakfast buffet. Now I don’t normally eat oats or porridge but I enjoyed it so it got me interested in trying to make it using rice when I got home. On my first attempt I heated some leftover sushi rice in coconut milk diluted with some water over a medium heat for a few minutes until it was nice and thick and topped it with a sprinkling of toasted coconut flakes, almond slivers, blueberries and the smallest drizzle of rice syrup………..it was delicious! You can also make it a savoury dish – just google congee.

  19. Hi all,

    Thought I’d pass along an Amazon link to a cookbook that looks very promising:

    http://www.amazon.com/Paleo-Comfort-Foods-Homestyle-Gluten-Free/dp/1936608936/ref=sr_1_1?ie=UTF8&qid=1312316278&sr=8-1

    For some of the Mayfields’ recipes, the authors blog @ http://paleocomfortfoods.com/

    Robb Wolf (_The Paleo Solution_) wrote a tantalizing Foreword: http://robbwolf.com/2011/07/15/paleo-comfort-foods/

    Best, KKC

  20. Paul,

    This is off topic, but I am curious as to your view of Alan Aragon and James Krieger’s rebuttal of Dr. Lustig’s anti-fructose views. In your book you argue that HFCS is a toxin but here is what James Krieger has to say:

    The only practical difference between sucrose and HFCS is in the bonding. The glucose & fructose in HFCS is mainly free and unbonded, while it is bonded in sucrose. However, this makes no *meaningful* difference in regards to metabolism in the body. The bonds in sucrose are quickly broken when sucrose hits the acid environment of the stomach. This means that once sucrose hits the stomach, it’s no different from HFCS. Once you get to the small intestine, metabolism is *exactly* the same. This *little bit of difference* does not lead to the problems Dr. Lustig talks about. The fact is, HFCS and sucrose are identical as far as your body is concerned. The difference in bonding wouldn’t make a shred of difference in regards to your health.

    Here are the links to Aragon’s blog post and his summation of his debate with Lustig (who didn’t really carry himself well).

    http://www.alanaragonblog.com/2010/01/29/the-bitter-truth-about-fructose-alarmism/

    http://www.alanaragonblog.com/2010/02/19/a-retrospective-of-the-fructose-alarmism-debate/

  21. Hi Jack,

    I agree that sucrose and HFCS are biologically identical.

    I think fructose is mainly a problem in combination with polyunsaturated fat. Without PUFA, you need large quantities to experience significant toxicity – more than you would get from, say, fruit.

    I don’t see any reason to avoid fruit and berries or vegetables, but I also don’t see any reason to seek out extra fructose and recommend rice syrup as a fructose-free sweetener.

    I disagree with Lustig’s idea that the fiber in fruit neutralizes fructose toxicity. I think it’s the rise in PUFA that is primarily responsible for the obesity epidemic. However, the PUFA is problematic in part because of the high fructose content of modern diets.

  22. Sweet Potato Muffins

    Makes about 12 standard size muffins

    Dry Ingredients:
    3/4 cup coconut flour (finely ground variety, not coarse)
    1/2 cup blanched almond flour
    1/4 cup white rice flour
    1 tsp xanthan gum
    1 tsp baking powder
    1 tsp baking soda
    1 tsp cinnamon
    1/2 tsp nutmeg
    1/2 tsp clove
    1/2 tsp salt
    8 scoops of KAL Pure Stevia Extract powder (tiny scoop included inside container)

    Wet Ingredients:
    2 tsp vanilla extract
    2 tbs honey
    2 tbs brown rice syrup
    1 cup melted butter, cooled to room temp
    4 large eggs
    1 1/2 cups pureed or finely mashed, boiled sweet potato (yellow or purple variety). Don’t tightly or overly pack this when measuring, or the batter will be runny.

    Preheat oven to 350 F, prepare muffin pans by lining with paper muffin cups after slightly greasing muffin pans with spray or butter.

    1) Add all the dry ingredients to a bowl, mix thoroughly with a whisk. Set aside

    2) Add all the wet ingredients EXCEPT eggs to a big, separate bowl. Mix thoroughly using standard sized, baker’s whisk. Add eggs one at a time, mix well after each addition until wet ingredients are smoothly blended.

    3) Add dry ingredients to wet ingredients. Mix well until no obvious lumps. Remember this isn’t cake batter but muffin batter so don’t overdo it.

    4) Scoop batter into prepared muffin pan, don’t be afraid to fill batter almost to top of pan. This batter won’t rise as much as traditional wheat-based batters. That said, you probably should still have some leftover batter, maybe enough for another muffin but not quite, if that makes sense.

    Place at center rack and bake for about 30-45 minutes depending on how strong your oven is. Another way of knowing when it’s done is by looking at light golden or golden brown muffin top.

    Immediately take muffins out from pan and place on cooling rack to cool. If you eat muffins directly hot from oven, the consistency will still be slightly too “moist”. This type of muffin needs at least 20-30 minutes to “settle” in order to have best texture.

  23. ^^
    One last thing about the muffin recipe. Make sure you don’t under-bake it, the center of the muffin should NOT feel boggy when it’s done. A couple of my friends took the muffins out of the oven after 30-35 minutes, and ended up with wet/ slightly runny-moist centers.

  24. Has anyone seen this baking mix before? The ingredients seem PHD-friendly.

    http://www.pamelasproducts.com/product/PamelasBakingampPancakeMix/13193.aspx

    I won’t lie and say I don’t miss bread, pancakes, etc. This might be a life-saver.

  25. Yes, we use Pamela’s occasionally.

    Occasionally, because when we eat something made out of Pamela’s, like muffins, we are then not eating something more nutrient dense ( you can only eat so much). And, every single one of us in the family will scarf down a ridiculous amount of baked goods unless I limit what’s available by, say, freezing them.

    Ding-ding-ding! Warning! Food reward pathways being stimulated!

  26. Keeping some steamed baked potatoes in the fridge allows for last minute potato pancakes:

    Steam baking potatoes and allow to cool, then refrigerate.

    Next day or whenever: Peel and grate in the large holes of a hand grater.

    Toss with salt and pepper.

    Melt butter or ghee on a griddle. Pile grated potatoes in small rounds. Press down. When brown underneath, flip and brown other side.

  27. Did not mean to write steamed “baked” potatoes, but steamed “baking” potatoes.

  28. I have recently (within the past year) been regularly eating at a local Korean restaurant that prepares simple, homestyle cooking.

    Dishes consist of protein (most often pork, a trio of fermented vegetable sides (romaine lettuce, bean sprouts and seaweed) and kimchi. Also, a side of rice.

    It seems like the optimal meal. But my questions is in regards to kimchi. Is there credible evidence that it leads to increased risk for stomach cancer?

  29. Hi Vince,

    There’s an association. Places where lots of kimchi is eaten have higher rates of stomach cancer. But lower rates of other diseases.

  30. Have been working on the potato pancakes posted recently and have found the following to be helpful:

    Use a rounded, one half cup of grated potatoes per pancake, pressed medium firmly. Pressing will help them hold their shape.

    three of these fit nicely on a 12″ griddle.

    Press down to about 1/3 inch thick.

    Butter or ghee the tops before flipping and re grease the griddle too. They get nice and crispy this way. And the inside will be creamy if not pressed to be too thin. Although thin and totally crispy might be good too.

  31. Hi GeeBee,

    I’m curious if the hamburger buns can be made without the milk powder to avoid milk proteins, like would straight cream work?

    40g full cream milk powder

    Thanks,
    Mark

  32. MarkES

    Funny you should post that question as I was thinking about it yesterday. I’ve made several different styles of bread using different variations of this basic recipe. I haven’t tried it with cream but I have used whole milk in lieu of the water (for the yeast dissolving component)and left out the milk powder whilst adjusting the other dry ingredients slightly. Maybe it would work with watered down cream? I’ll give it a try next time and see what happens.

  33. I’m all about the easy stuff.

    Get a crockpot, cut up a few yams into 1 inch thick slices and cover the whole bottom. Then put a whole chicken or another big piece of meat on top and season it.

    Doesn’t need to be complicated to be delicious.

  34. I like to eat some fermented foods every day. The first pickles I learned to make is dill pickles. I love love love them, and they’re easy.

    I made a video that shows exactly how to make them so now you have no excuse!!!

    http://www.youtube.com/watch?v=nSb0UcaltbM

  35. Great video, Ruth – love the music!

  36. Very good video, I really enjoyed

  37. Has anybody come up with a good pie crust recipe, one that would work with a quiche? Nut or coconut crusts are great for dessert type pies but just won’t cut it for quiche.

  38. Ellen

    http://flic.kr/p/apg7jK
    http://flic.kr/p/apiQVE

    I made pork pies (English style) last week which had a pastry crust that may work for quiche. The pie was absolutely delicious and I plan on doing some experimenting with the pastry in other recipes.
    This made enough for two large single-serve pies.

    Ingredients:
    125g cream cheese, chopped into cold chunks
    75g butter, chopped into cold chunks
    1-2 tsp salt (I used 2 but will use less next time)
    125g gluten free flour (I used 65g rice flour, 20g glutinous rice flour, 20g arrowroot flour, 20g potato starch)
    2g xanthan (I used less, I’m not sure it’s even necessary)

    Pulse the cream cheese and butter in a food processor until combined.
    Add the flours, salt and xanthan gum and whiz to combine until it starts to form a solid lump.
    Form into a ball and chill for half an hour.
    Roll out between baking paper or greased paper to required shape and thickness. (I use sliced-open freezer bags and a tortilla press instead of rolling pins and paper).

    To make the pies I used 2/3 of the dough to line two 4” mini springform pans – a disc for the base and a strip for the sides that I pressed into the base to form a seal. The remaining third was used for the tops which I sealed with an egg wash.

    I made a simple filling of chunky pork mince mixed with finely diced onion, some parsley, sage, salt and white pepper.

    The pies were baked at 210°C for 10 minutes, the temp lowered to 180°C and baked a further 30 minutes. After the pies had cooled I mixed some gelatine with chicken stock and poured it into the holes in the top using a small funnel. I couldn’t get much in though before it started to overflow.
    The pies are best eaten cold with ketchup.

  39. Hi Bee Gee,

    Ha Ha! I was actually going to address my question to you specifically, but didn’t want to be presumptuous! This looks great… both the crust and the pork pie Thanks. And keep letting us know about all your experiments.

    What kind of cream cheese do you use? the most available brand here in the US has some additives I think.

  40. Gee Bee,

    apologies for getting your name backwards.

    I was just looking at all your photos on flickr and am drooling here. Do you have the recipes all in one place. I know some of them are in this thread, but where can one find the others?

  41. It’s not much of a recipe, but berries and dairy cream is an excellent choice as part of breakfast or snack.

    I will experiment next with adding protein powder and rice or yam, to make it a complete dish.

  42. I use Philadelphia brick cream cheese, does that have additives? I’ve never looked to be honest as I don’t use a lot of it.

    Apart from in this thread I don’t post anywhere else. If you want to know about any of the others just ask and I’ll post them. A lot of the things I make are one-offs that require a bit of tweaking so I wouldn’t necessarily be comfortable posting exact recipes. A good example would be the Danish. Even though the end result was fantastic, having to post how I made it would be quite complicated. If you’re happy to fiddle around in the kitchen (it’s a hobby for me) until you get something the way you like it is fine but some people need exact instruction and that’s not really where I’m coming from.

    I read quite a few gluten-free cooking blogs to get ideas and then change the ingredients to suit the PHD lifestyle. Many of them use already PHD-friendly ingredients so there’s plenty of info out there.

    I actually made Cornish pasties yesterday using this pastry (not such a big success but edible) and with the leftover filling and pastry I made a mini quiche. I can’t tell you how it was because it’s still sitting in the fridge uneaten – I wasn’t hungry!

  43. Ellen

    I just ate the quiche for breakfast and the crust was perfect!

    http://flic.kr/p/apyR1w

    http://flic.kr/p/apw9qe

  44. Jordan Reasoner shares his “SCD Breakfast Sausage”: http://perfecthealthdiet.com/?p=4666#comment-30772.

    Thanks for sharing, GeeBee, great photos!

  45. Do you miss DONUTS??????

    You’ll need (from Amazon): TWO “Freshware 6-Cavity Savarin and Donut Silicone Mold and Baking Pans” (Note: the other Freshware donut mold makes mini donuts which are TINY and are a lot harder to fill and clean. The six-cavity molds work so much better and TWO of them fit on one cookie sheet.)

    Also, I highly recommend an OXO silicone spatula. I use mine to both mix and fill the molds. This spatula makes it easy to not waste any of your dough and you don’t have to worry about gluten contamination from a wooden spoon.

    I made up this recipe for my son who really missed DONUTS and Cinnamon Rolls. You could experiment with rice syrup or other sweeteners in place of the honey if you aren’t SCD/Gaps. Also… this recipe tastes great as mini muffins. Or you can make them into BARS by baking in two 3 cup rectangular pyrex pans (these come with lids and are great to put in the freezer but cut into bars before freezing). I avoid large baking dishes with almond flour baking because the edges tend to burn before the center is cooked.

    Caramel Cinnamon Pecan Almond Flour Donuts (Gluten Free and SCD)

    Step 1:
    Preheat your oven to 300 degrees F.

    Make the Caramelized Pecan Topping:
    Heat in a small frying pan over low heat until the honey/butter bubbles and the pecans are lightly toasted:
    1/2 cup chopped pecans
    1 t butter
    1 T honey
    dash of cinnamon
    sprinkle of crushed Maldon’s Sea Salt (optional but really good!)
    (Keep stirring the topping until it is done… it can burn quickly!)

    Set the topping aside to cool. (You will sprinkle this on top of the dough after you put it in the donut molds)

    Step 2:
    In a bowl, stir together:

    1 cup almond flour (I order in bulk directly from Hughson and keep in freezer)
    1/2 cup pecan flour (I use a Cuisinart Elite Collection 4-Cup Chopper/Grinder)
    1/2 t baking soda
    1/4 t salt (Redmond RealSalt has iodine but no dextrose)
    1 t cinnamon (I like Penzey’s)
    1/4 t ground cardamom (optional)

    Then add:
    1 egg (lightly beaten with a fork)
    3 T coconut oil
    1/3 cup honey
    Stir the dough together well with the spatula.

    Step 3:
    LIGHTLY grease the donut molds with COCONUT OIL and put them both on top of a cookie sheet to help support them.
    (I use an inside out sandwich baggie to grease things which I then can seal and save to reuse)

    Step 4:
    FILL all 12 of the donut molds with the dough using your silicone spatula. I just plop dough into all twelve molds then push the dough down with the tip of the spatula. Take extra dough from the ones which are more full to even them all out. Then lightly clean off the center parts of the molds and push that dough down.

    Sprinkle the TOPPING on top of the dough in the molds.

    Step 5:
    BAKE the donuts in your (Preheated) 300 degree F oven for 18-22 minutes. (Make note of the best time for your oven for the next time!)

    Step 6:
    Let the donuts cool in the molds then pop them out by pushing up slightly from the underside of the mold. Some of the topping will probably be closing the “hole” but that’s not a problem… it’s yummy! Enjoy!

    I put all the donuts we don’t eat right away into sandwich bags and freeze them. They taste great while they are still frozen and they make a great breakfast when you just have time to Grab and Go!

  46. Donuts for Gabrielle:
    Try substituting APPLESAUCE for the egg and use COCONUT OIL instead of butter for the topping. You could also try this same recipe with different nuts for variety. But whatever you do, as you know now, I’m sure….don’t eat nuts every day or you could end up allergic to them too!

    I also think these donuts would be excellent with cocoa powder added to the dough for those not on the SCD diet. (3 T of cocoa powder, maybe?) If anyone tries it, please report back!

  47. Sweet Freather, thank you so much for listing a way to deal with various ingredients. I totally miss donuts. Sometimes, I hate to admit this, but sometimes I dream about them…..
    So, this is really making my day. Thank you!!!!!!!!!!!!

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