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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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    Just tried making these for the first time and was very pleased with the results!

    The recipe is based on this one:

    I changed some of the ingredients to make them PHD friendly.
    This is my version. Makes 4 bagels:

    Dry ingredients:
    40g arrowroot flour
    40g rice flour
    40g glutinous rice flour
    30g tapioca flour
    30g almond meal
    ¼ tsp bicarb (baking) soda
    1 ½ tsp baking powder
    ½ tsp salt
    ½ tsp xanthan gum

    Wet ingredients:
    80ml milk
    3 tsp yeast
    1 tsp sugar
    1 egg at room temperature, lightly beaten
    2 tsp rice syrup
    1 tsp apple cider vinegar

    I won’t post the directions for making them as they are way too long to post here – even after I simplified them somewhat. If you want to try them just follow her instructions.

  2. I am curious if any readers have recommendations for alternative breadings for fish and chicken since I have put panko bread crumbs off limits.

  3. Hi Joe,

    We use ground puffed rice, ground nuts, or some combination. See our onion rings post:

    Best, Paul

  4. You can also buy rice crumbs ready made:

    I used them recently when making fish cakes and was very happy with the texture.

  5. For breading, I like freshly grated parmesan cheese mixed with a little nut flour and seasoning (garlic, Penzey’s Sandwich Sprinkle, herbs de Provence, etc)


    Crepes are a great way to package leftovers. I put some leftover beef chow mein in one crepe and in the other – some diced bacon-wrapped-Boursin-stuffed-chicken, sliced potatoes and a little grated cheese.

    80g gluten free flour (I used a mix of rice flour, sticky rice flour, arrowroot and potato starch)
    1 egg
    150ml milk (I used some cream mixed with water)
    10g butter, melted
    Chopped parsley (if making savory crepes)

    Blend flour, egg and milk in a jug using a stick blender. Add melted butter and blend just to combine. Leave batter to rest for 10 minutes.
    Melt some butter in a large crepe pan over medium-high heat.
    Pour in 60ml (4 tbsp) of batter and swirl the pan around to coat the bottom evenly.
    Cook until the top is set and the edges are starting to turn brown. Using a spatula, gently lift the edge of the crepe and turn it over (I used my fingers). Continue cooking until lightly browned. Makes 4

  7. Gee Bee,

    You read my mind! On Sunday I was looking for a crepe recipe in order to make blintzes. I will try this.

    Instead I made cottage cheese pancakes. They were delicious and extremely satiating (Is that high or low food reward? I am so confused about that terminology!)

    Cottage Cheese Pancakes:

    1 cup cottage cheese
    1/3 cup PHD flour mixture (I used sweet rice flour, tapioca flour, potato starch and coconut flour just cause that’s what I had)
    2 T melted ghee, butter or coconut oil
    3 beaten eggs

    Mix well and fry greased on griddle with care as they tend to scorch.

    Melt butter or ghee and mix with rice syrup to pour on top

  8. Ellen

    I’ve often seen recipes for ricotta pancakes that look delicious but I’ve never tried them. I’ve always had an aversion to cottage and ricotta cheese, it’s just something about white curdled-looking food. I’m also ‘iffy’ about white sauces – must have had a bad childhood experience I think!

  9. I never measure anything, but this turned out pretty good:

    In a medium saucepan (mine’s 7″) brown about 2 oz good bacon, chopped.

    Add about 3 cups chopped kale.

    Add enough water to cover the bottom of the pan about 1 – 1 1/2 inches.

    Simmer for about 45 minutes. (Check from time to time to be sure it isn’t scorching.)

    Add 1 1/2 cups roasted, mashed sweet potato.

    Simmer for a while longer, until everything is heated through.

    I didn’t add any seasonings. The salt from the bacon was enough.


  10. Thanks Paul! Your book is fantastic. Coconut oil is now a delicious mainstay in my kitchen!

  11. 1 teaspoon vanilla extract
    Confectioner’s sugar, for dusting
    2 c sugar
    1 (18 ounce) box moist chocolate cake mix
    1 (8-ounce) brick cream cheese, room temperature
    1 egg
    1 stick of butter, room temperature

    …just kidding! That is Paula Deen’s Gooey Chocolate cookie recipe. I like how it calls for cake mix.

  12. I’ve tried a number of beef liver recipes and I still haven’t found anything better than the way I’ve always cooked it: drain liver and pat dry with paper towel, sprinkle lightly with garlic salt and chili powder, sear in hot iron skillet with bacon grease till liver is crispy brown on the outside but still juicy inside (about a minute in each side), plate it up and eat it. Maybe it’s the type of liver you’re buying. I get the organic grass-fed veal liver, which doesn’t have a very strong taste.

  13. I just posted a butternut squash lasagna. Defiantly hits the spot!


  14. Marissa, you’re right, this looks definitely defiantly delicious.

  15. Attended Wise Traditions in Dallas and so appreciated Paul’s presentation, and now the book. Very busy school counselor, mom, grandmom, and I read slowly. The other night when spot reading through the book I read something about it taking seven years to replace ?? Was it good fats for bad fats? Tried to find it this morning to share with a friend, but can’t recall where it was. I’m heading to school to do the weekend battle with the paper tiger and line up ducks for the coming week. Always something that keeps me from a comfy chair and a compelling book, but I am definitely defiant about those things that stand in my way of finsihing this book, and am going to get it read by the time Thanksgiving break is over.

    By the way, “defiantly” is an often used student spelling for “definitely.” Always gives me a chuckle.
    Happy Saturday. -d

  16. Dale, I searched the pdf pre-publication version of the book, but found no instances of the word ‘seven’ or the number ‘7’ in conjunction with the words ‘years’ or ‘fat.’

    If you have any more clues, I’d be glad to do another search.

  17. The only thing I really miss since starting this way of eating is Cornbread Dressing on Thanksgiving. Last year I skipped it entirely, and tried a Cauliflower/Mushroom substitute, much to the chagrin of my family. Does anyone have any ideas on a close approximation?

  18. I, too, have missed cornbread dressing, as it was a holiday feature of my childhood, and I made it every year when I was raising my children. I’m skipping the food festivities this year, in favor of bone broth and beginning GAPS. But at the Wise Traditions conference in Dallas, there was a cornbread muffin served at one of the meals and it was said to be “GAPS legal,” so if you look online you may find a recipe for soaked cornbread. Although I have not read all of TPHD, so such a thing as soaked cornbread may be an abomination for which I will receive much chastisement. I surely empathize, however. Nothin’ like cornbread dressing.

  19. Hi Dale,

    I’m guessing you’re referring to the observation that it takes 5 years of dietary omega-6 restriction for tissue omega-6 levels to normalize. See pp 63-65 and the discussion of the Finnish Mental Hospital Study.

    Hi Rachel,

    We’ll try to think up a PHD-compatible substitute, but in the meantime, I don’t think Cornbread Dressing one day per year is going to do much damage! Have a great Thanksgiving!

  20. Mario – have you go that palatable liver dish yet? How’s this?

    Lightened by the mushrooms, softened by the egg yolk and cleansed by the veg.


    The above brown rice syrup toffee is very, very yum! My first batch, though, was so sticky that it pulled a filling out (almost worth it). I cooked the second batch a little longer, and it got slightly burned (which I love), and was much less sticky/more crunchy.

    I just used brown rice syrup and butter, then when it hit the candy temperature I removed it from the heat and added a cup of chopped pecans, a little vanilla and a dash of sea salt.

    I skipped the chocolate coating.


  22. I had thought that I read an actual sentence and I thought it was seven years. I was bouncing between books — TPHD and GAPS — so am back to GAPS and reading from the beginning. Perhaps I’ll find it again.

  23. A traditional Danish Christmas dessert!

    Ris a la Mande (Ris = rice; the “a la Mande” was probably a way to make it sound more exotic and sophisticated. I bet French people would be clueless as to what it is!)
    Serves 6

    125g round, short-grain rice (I believe the Japonica is the same?)
    1 litre of milk
    1 vanilla bean
    1/4 tsp salt

    75g almonds, skin removed (I’m sure you can use macadamias or other nuts lower in omega-6, but this would change the name, hehe)
    250ml (1 cup) heavy cream
    75g sugar (or equivalent other sweetener)

    Place rice in a pot, add milk and salt, split the vanilla bean and scrape out the seeds; add both seeds and pod to the rice and milk. Bring to a boil, turn down the heat and cook for about 45 minutes. Stir once in a while to avoid burning.
    Remove the vanilla pod and let the porridge cool.

    Chop the almonds – !IMPORTANT! save one whole almond; I’ll will explain at the end 😉
    Add the chopped almonds, whip the cream until stiff and lightly fold it in the porridge. Sweeten to taste. It is usually served with cherry sauce, but I believe the fructose and sugar in it would be a no-no 😉

    Now, to the whole almond.
    In Denmark, it is tradition to put the whole almond in the big bowl containing all of the ris a la mande. People help themselves to a portion (or more…) of the ris a la mande, and the one who gets the whole almond gets a little present! It is common practice to hide from others if you have the almond, and enjoy watching everyone getting frustrated with not finding it! 😀

  24. Rikke, You’re right this is fabulous. A very good friend from Denmark makes this at Christmas and everyone looks forward to it.

  25. erp! I’m happy to see someone knows it! 😀

    Maybe it’ll help talking people into trying it 😉

  26. Speaking of traditional Danish foods, I actually have a question.

    It’s tradition to eat pickled herring in Denmark; but the pickling is with vinegar, sugar (about 20g pr. 100ml brine) and spices.
    How much sugar can I expect to be consuming with the fish? Obviously the brine isn’t for ingestion, but the fish itself?


  27. Another suggestion for Kathy, who wants to make beef liver more palatable:

    Try making terrine with organ meats. Pick up a good French cookbook (I like Jacques Pepin’s Art of Cooking), find a terrine recipe and try it out. I finely grind the liver and heart, mix with cream & egg, then mix that in with more coarsely ground muscle meat (usually veal & pork), fat, herbs, spices, chopped vegetables, etc., put the mixture into a terrine pan and bake it in a water bath for approx. 90 minutes. The ground liver helps bind the loaf together and is diluted by the other ingredients so it isn’t too strong and not at all mealy. Bon appetit.

  28. Just a general question – since PHD favors fatty meats, if I make a bone broth, or put a meat dish in the refrigerator to cool, I DON’T skim off the fat?

  29. Hi Steph,

    It depends. You can skim off the fat and add fat back later, eg rendered beef tallow.

    What we do is keep the fat, but we only cook the first round for 3-4 hours, take the fatty broth before the fats can go rancid and make soup with it, and add water to the bones to start a new fatless broth.

    Ultimately, it’s a matter of taste.

  30. Made this meatloaf this week- I thought it was fantastic! I used all ground beef and garlic powder instead of fresh garlic. I also cooked it in the microwave because I was in a hurry. Very tasty and moist!

  31. Made these kale chips. I drizzled the kale with olive oil and then mixed with my hands to make sure the kale was evenly coated. We loved these kale chips!

  32. A few more recipes I wanted to share!

    Made this hummus (tahini & zucchini) and flaxseed crackers (with sesame seeds) to bring to my family’s Christmas Eve lunch. Not something quick, but it’s very delicious and I had fun using my new food processor!

    Also made this peppermint fudge to bring too.

    Used Bob’s Red Mill almond flour (more like almond meal) so the fudge was a little grainy (like the texture of shredded coconut), but we still liked it. My Whole Foods doesn’t carry the almond flour that Elana recommends for better results when baking.

  33. Leila has a recipe for chopped liver:

    And Mark asks: Does anyone have any suggestions for PHD compliant microwavable office lunches?

  34. Re: lunch ideas. Dinner leftovers are always easy. Some of my favorites: rice noodle lasagna; burgers with toppings; spaghetti squash w/ ground beef, mushrooms, peppers and spaghetti sauce; salmon cakes with homemade olive oil mayo on the side – really good cold too; meatloaf (no breading); chicken thighs; leftover vegetables (with butter or coconut oil), etc. And I often bring 3 eggs and just cook them in a glass bowl in the microwave – quick & easy! I keep some butter, a big container of plain yogurt (not fat free) and a jar of kimchi (could eat with or without rice, I eat it plain) and dill pickles (for hamburgers) in the office refrigerator and I have sardines (served with either mustard or warmed up spaghetti sauce), canned salmon, sea salt & pepper and coconut oil on hand too. For carb sides with a protein, I like baked sweet potatoes (3 mins. each side) with coconut oil or some fruit with cream cheese on the side to make sure I include fat with the carbs.

    Some Sundays I’ll make a batch of something such as the lasagna, a soup (vegetables & meat) or the spaghetti squash casserole and freeze in single serving size glass microwavable containers. We’ll put a week’s worth in the refrigerator for lunches.

    The main thing is to make sure you have a PHD combination of fat, protein & carbs and make sure you’re getting enough omega 3 fat and not too much omega 6 fat.

    I also do the intermittent fasting (16 hours of fasting with 8 hour window for eating) and only have a tablespoon of coconut oil for breakfast, so I usually eat twice at work and don’t mind the eggs or breakfast type foods for lunch or dinner.

  35. Maybe this is obvious, but here is a recipe for oysters. I like them for breakfast, too.

    1 onion
    shucked oysters in liquid
    fish sauce
    coconut milk

    Saute the onion in the butter (or oil of choice)
    When softened, add the oysters with their liquid, and about home made broth – to make as much soup as desired. Add fish sauce or salt to taste.
    Cook until the edges start to curl.
    Add a shot of coconut milk and serve.

  36. Chicken Wings

    Here’s a recipe for crispy chicken wings. Super easy. The tips are the best part, almost a replacement for chips – oily and salty and crunchy.

    9 large chicken wings – not snipped
    coconut oil
    flavour of choice – I’ve been using chipolte chili powder but any kind of dry rub. Paprika is another good one.

    spread the wings, with tips up. Brush with coconut oil. Sprinkle salt and flavour over.

    Bake in an oven at 350 F for about 110 min.

  37. Mark:

    You can make a big “torta” that you can refrigerate and take a slice to work each day for several days for a complete meal. Although a side of fermented veg would make it even better and easy be to include. You can leave the torta to come to room temperature till lunch and not even bother with the microwave.

    In a heavy iron skillet sautee onions, add cooked rice, noodles or potatoes and some cooked greens or other vegetable (s). Pour in 12 well beaten eggs (and if you want, some cheese and/or meat such as sausage or bacon).

    Cover and bake at 350 for about 15 to 20 minutes.

    This is endlessly variable with regard to types of veg, meat, cheese and seasonings.

  38. There’s a Paleo blog by Melissa “Melicious” Joulwan. She has recipes and a new cookbook, “Well Fed”. The recipes in the blog & the book sound fantastic, but haven’t tried any yet. She’s pretty strict Paleo – no rice or dairy, but you can alter the recipes to include dairy substitutes such as cream for the coconut cream, etc. if you’d like.

    Here’s a link to the recipe index:

    And here’s the link to the blog:

  39. Melissa’s book is a real inspiration for anyone paleo, peri-paleo, paleo curious or just likes real food. I’ve glimpsed the preview and hope to have the book arrive through my door any time now …

    I like that you (Connie) consider replacing (that’s re-placing) fatty dairy into some recipes. Personally, I cannot abide coconut milk and just put my fingers in my ears and go “lalalalalala” and pour in some cream 🙂

    Cows rule! Coconuts … erm … drool?

  40. I got this from a meal I had at Jelly Cafe in Denver

    Butternut Squash
    Brussels sprouts

    Peel and cut everything not green into about 1/2 inch cubes. Cut the ends of the Brussels sprouts and quarter or half them. Melt 2-4 tbsp butter in a pan, toss in veggies. I prefer the following ratios, but feel free to adjust:
    3 parts potato
    2 parts Brussels sprouts
    2 parts rutabaga
    2 parts butternut squash
    1 part carrot
    1 part parsnip
    1 part turnip

    I cook on about medium heat, stirring occasionally for about 20 minutes, then salt liberally and enjoy.

    It is usually a breakfast item, but I have used it as a side for dinner. I like to cook it until the butternut squash is no longer hard. I have also added coconut oil to it to make it more ketogenic, but I don’t remove the butter, because it tastes much better that way. Also, the way the portions and the veggies work, you will likely get 3-5 meals out of it. It is easiest to peel and chop all the veggies at the beginning, then just pull them out of the fridge and toss them in the pan later in the week.

  41. Paul Halliday: I love her sense of style – she’s fun and she’s into leopard prints & music like I am. And I really like the different options she gives for the recipes. It’s fun to just look at the cookbook, but then again I love cookbooks.

    I noticed she uses coconut amino (I think that’s what it’s called) in some of the recipes. I’d probably use the wheat free soy sauce instead since it’s not that much.

    Too funny about coconut! 🙂 Yes, my fiance doesn’t really like coconut most of the time, so that’s not usually an option for me when cooking unless I think it will get masked by other ingredients. I do put coconut oil on his sweet potatoes and he’s happy with that though! I do the intermittent fasting and eat plain coconut oil for breakfast during the 16 hour fast. It kind of reminds me of candy for some reason! (But it doesn’t taste like candy.)

    Let us know how you like the recipes in the cookbook!

  42. Was poking around the site looking for “pot roast” and “gravy.” “Gravy” got me spaghetti and “pot roast” got me potatoes. Family birthday tomorrow and thought I would try old fashioned pot roast with gravy. I look on the net for paleo help.

    However, on PHD site I did stumble on the noodle dilemma. I have been wheat free for nearly 20 years and have been through the heartbreak of rice noodles. But, take heart. I found “Tinkyada” noodles. Pricey, but wonderful noodles. It is my suspicion that Trader Joe’s has come to some agreement with these folks because the gluten free noodles sold with the TJ brand seem to be the same wonderful noodles. TJ brand does not have the variety that Tinkyada has (lasagna, bows, fettuccini, etc.), but the three or four varieties they do have are great quality at an affordable price. Would love to hear what an Italian (especially a cranky one) thinks of these noodles.

    Pot roast and gravy anyone?

  43. Dale, send me a link for the tj noodles. I think I can find a crank around here to try them on.

  44. Well, I messed up. Just back from a snowy run for vittles for the next few days and checked the rice pasta at TJ’s. Sorry, but it’s made with brown rice. Completely forgot about that. Here is a link to a review in which the writer states that it is not as good as “real” pasta. I think this gf is great for marinara sauce, noodle soups, and casseroles. The fussily is great for soups because the shape holds the broth. This is kind of like being caught in a tornado — never know what’s gonna smack you in the teeth next. So, a scale would be helpful while I wean myself (yet again) off offending foods. One to ten would do it, with 10 being horrible and 1 being completely user friendly. If brown rice pasta is a 3 or 4, that wouldn’t be too bad a couple times a month, would it? Now I sound like my students. I’ll see if I can find the one that Paul showed us, but I fear it’s going to be that white gummy stuff.

    Some of the commenters on that site say that they had gluten reactions to this brown rice pasta, so be careful. It hasn’t ever bothered me.

  45. My Swiss neighbor told me about spaestle. I thought I would try a safe starch version. I googled GF spaestle and came up with these

    I had some Pamelas Pancake and waffle mix on hand and used that. I also used duck eggs. Even though it was my first try and I was cooking while hungry, they turned out to be quite yummy simply tossed with butter and chives or grated cheese.

    I look forward to eating more of these will be experimenting with making my own flour mix and also with chicken eggs.

    My neighbor loaned me her spaestle press, but that got messy quickly and I found it much easier to simply cut them into the water from a cutting board, as demonstrated in the link above.

  46. Umm, make that “spaetzle”

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