Looking for recipes? On this page we have resources to help you find great recipes:
- A list of our food posts (also accessible via our Pinterest page)
- A list of bloggers who post Perfect Health Diet compatible recipes
- Recipes left by our readers in the comments to this page and (soon) on our forum
Our Food Posts
- PHD Baby Food, August 31, 2015
- Chilled Avocado Soup, July 6, 2014
- Coconut Fish Pie, April 14, 2013
- Leg of Lamb with Cinnamon-Thyme-Fennel Rub, April 7, 2013
- Shou-Ching’s Mom’s Kimchi, March 21, 2013
- Okonomiyaki (Japanese pizza-style pancake), March 3, 2013
- Garlic Shrimp, February 12, 2013
- Hilary Finch Hutler: Four Beef Variations, Jan 29, 2013
- Pan-Seared Scallops, Jan 20, 2013
- Muffins, Jan 6, 2013
- Caesar Salad, Apr 29, 2012
- Roast Beef, Beets, and Potatoes, Apr 8, 2012
- Food for a Fast, Mar 8, 2012
- Tom Kha Shrimp and Scallop (Thai Soup), Feb 19, 2012
- Chopped Liver Paté, Feb 11, 2012
- Ris a la Mande, Feb 5, 2012
- Bengali Fish Curry (Machher Jhal), 2: The Recipe, Dec 27, 2011
- Chicken, Shrimp, and Egg Salad, Dec 15, 2011
- Pork Spare Ribs, Dec 6, 2011
- Fermented Mixed Vegetables, Nov 27, 2011
- Meatballs, Oct 30, 2011
- Bi Bim Bap, Oct 16, 2011
- Mussels in Thai Curry Sauce, Oct 9, 2011
- Bone Broth Revisited; and Pumpkin Soup, Oct 3, 2011
- Onion Rings, Sep 25, 2011
- Chicken Wings, Sep 19, 2011
- Sarah Atshan’s Lovely Food, Sep 11, 2011
- Hamburgers, Sep 4, 2011
- Gnocchi, Aug 28, 2011
- Chocolate Chip Cookies, Jul 24, 2011
- French Fried Potatoes and Sweet Potatoes, Jul 17, 2011
- Beef Tallow, Jul 10, 2011
- Homemade Kimchi, Jun 26, 2011
- Dumpling Rolls, Jun 5, 2011
- Crème Brûlée, May 29, 2011
- Chicken Tikka Masala, May 22, 2011
- Kimchi, May 15, 2011
- Happy Mother’s Day! with Hot Chocolate, May 8, 2011
- Rack of Lamb, May 1, 2011
- Seafood Paella, Apr 17, 2011
- Pacific Sweet and Sour Salmon, Apr 10, 2011
- Creamy Steamed Egg Soup, Apr 3, 2011
- Pesto, Mar 27, 2011
- Steak Diane (Ribeye with Cream Sauce), Mar 20, 2011
- Clam Chowder, Mar 13, 2011
- Coconut Bark, Mar 6, 2011
- Pho (Vietnamese Noodle Soup), Feb 27, 2011
- Ice Cream, Feb 20, 2011
- Dong Po’s Pork, Feb 13, 2011
- Cranky Grouch’s Spaghetti, Feb 6, 2011
- About Green Tea, Jan 30, 2011
- Herb-Encrusted Salmon Cakes with Lemon Juice, Jan 23, 2011
- Dieter’s Dessert: Taro Coconut Cream Soup, Jan 16, 2011
- Homemade Seasoned Seaweed, Jan 9, 2011
- Ox Feet Broth, Miso Soup, and Other Soups, Jan 2, 2011
- Pumpkin Mousse (from erp), December 27, 2010
- Rice Noodle Lasagna, December 19, 2010
- Cambridge Fried Rice, December 12, 2010
- Neo-Agutak: “Eskimo Ice Cream”, December 5, 2010
- Pão de Queijo (Brazilian Cheese Puffs), November 21, 2010
- Cooking with Rice, I: Chicken Soup, November 18, 2010
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:
- Sarah Atshan’s Nutrients, You Fools!.
- Hilary Finch Hutler’s TummyRumblr.
- Russ Crandall’s The Domestic Man.
- Josephine and Henry Svendblad’s Nutty Kitchen.
- Francesca, “The Italian Paleo,” at Francesca Eats.
- Louise Yang & Jeremy Herndon, Ancestral Chef.
- Paul Halliday, Living in the Ice Age.
- Gary, 10 Minute Meal.
- Patty & Ron Strilaeff’s Chowstalker has a Perfect Health Diet category: PHD on Chowstalker.
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.
via this link:
Hi Shelley,
They’re both equally nourishing and extremely similar in nutrient content.
Wow, this is great. I learned a lot of healthy recipes from this open thread! Can’t wait to try these out! Hope this helps with my weight loss goal!
HEY! Any chocolate-peanut butter fans out there? well I have 2 recipes that will blowwwwwwwwww your tastebuds into heaven!
no-bake cookies: (feels like you’re eating cookie dough. … 😉
1/3 cup old fashioned oats
1 and 1/2 tablespoon NATURAL peanut butter
Whey protein (I chose chocolate peanut butter by body fortress)
chocolate chips (optional)
ohkay, FIRST OF ALL… YUMMY. try it for real. 🙂
legumes and grains?
this does not really follow Perfect Health Diet guidelines. And the oats eaten raw, not cooked let alone soaked… seems like an especially bad idea.
probably not what people are looking for (and maybe even mentioned by someone else), but just by calves liver – tastes way better!
I was wondering if anyone has recipes for RAW liver? I’d really like to eat it raw, since its more nutritious that way, and it doesn’t really taste good to me either cooked or raw. Its just that it doesn’t taste good by itself, or even in raw liver pate…the flavor is just too liver-y for me and my husband. I tried liver pills, frozen, but they were such a pain to make, and take, and then you lose all the juice which I’m sure has lots of the nutrients in it. I’m thinking of making some sort of liver shots, by pureeing it with something to make it liquidy so we can just toss it back like a shot, with our cod liver oil. What do you all think??
I have a Laos recipe for raw liver salad.
These measurements are of course approximant only because I eye measure
6oz of fresh or frozen liver, thinly sliced
2 packages of fresh mint or 1 cup, thinly sliced
1/2 cup of thin Julian sliced shallots or red onions
4 leaves of fresh Kaffir lime leaves, thinly sliced
1 cup cilantro
3 tbl sp galangal ( similar to a ginger root)
2 tbl sp fresh or powdered chili peppers ( sometimes I use jalapeños or 1 habanera)
2 tble sp of rice powdered
-roast 1/2 cup of dry jasmine rice on a pan, on medium-medium high heat. constantly stir until 85% of it is golden brown. Use a spice blender or a coffee blender to chop the rice pieces, blend untill all the pieces are cut, but not powdered
1tsp sugar
1tsp food enhancer, I use mushroom powder or chicken flavoring
2 tble sp of fish sauce
Miss all ingredients in a big mixing bowl with a wooden spoon or plastic. Don’t mix to roughly so you don’t “bruise” the meat. Adjust to your taste. This website will also give you an idea, we use the same recipe for beef, but of course you can use liver instead
http://thehungrycyclist.com/laos-raw-beef-larb/
Hope this gives you an idea where to start.
Anna
Hi everyone,
I wanted to share a yummy potato salad recipe… it’s Japanese potato salad and I just made this for our family Easter gathering on Sunday and everyone loved it! The only sad part was that I couldn’t eat it because I’m further testing out my theory of potatoes causing me some strange trouble… can’t say for sure yet… we’ll see… but anyway, my husband said it was super delicious (ok, I did sneak a little bite or two) (and I remembered having it in Japan and loving it!) and he was sad that we had none left after the party to take home 🙁
The only thing I changed in her recipe was that I made a pseudo-mayonnaise from a yogurt base. I thought I should call it mayogurt. I wanted to make homemade mayo but was afraid to serve it to others. I will try that when it’s only me and the hubby eating it.
http://www.justhungry.com/2006/05/japanese_potato.html
There are also lots of other interesting and yummy recipes on her site too.
Happy belated Easter! 🙂
KH
Hi
Wow, Thanks so much for all the recipes. Got to try some of them during this weekend.
Especially the beef liver!
Best Regards
Wilson @ Yeast Infections In Guys
Wow! You all want me to shamelessly plug my new primal eating blog!?? Well of course I will! Visit me today!
http://threedietsonedinner.blogspot.com/
I came across this mainstream diet looking Facebook page but I was surprised to see they are promoting the Paleo diet:
Forgot the link:
http://www.facebook.com/HeartHealthyMealPlans
Marrow: there’s been some discussion of cooking bones.
I do it the old-school way; buy a big beef bone (canon bone, it’s called), smash it with a hammer, pick out the fatty marrow.
It’s fatty, gelitinous and tasty.
Here a recipe I found online:
http://lapetitebouche.blogspot.co.nz/2010/08/roasted-bone-marrow.html
Lemon juice is an especially welcome ingredient in marrow dishes.
I have a quick one I invented today with garlic and ginger cooked in olive oil and marrow, curry masala if wanted, add (frozen if necessary) spinach and a little fish sauce, (hot pasta sauce optional) and lemon juice and pulp, cook in one can of sardines.
Thanks for all the recipes. cooking your food is the best way to good health
Hi Paul,
What are your thoughts on Shirataki noodles? Are they compatible with your program?
thanks,
RO
Hi RO,
Yes, they are. As a form of yam, we consider them a safe starch.
But don’t get fake tofu shirataki noodles.
Hi Paul,
Thank you for your quick response. I don’t buy the tofu shirataki noodles, only the ones that list yam flour as the main ingredient.
I have a question about rice crackers. I know you say they are allowed, but the ones I’ve seen in the store are made with unhealthy vegetable oils. Is there a particular brand that is better, or is the amount of oil negligible so that I should not be concerned?
thank you again!
RO
I believe the amount of oil is pretty small … but if the processing method uses high heat then a bad oil could still be denatured.
Maybe we’ll figure out how to make our own.
Sou-Ching- you must include a version of this Liver Stroganoff in your book, the it’s best way i have found to eat liver.
http://www.telegraph.co.uk/foodanddrink/recipes/3346094/Delia-Smiths-recipes-lambs-liver-stroganoff.html
Thanks Shelley! Shou-Ching is planning to try it this weekend!
Sampled this in my local Central Market and made at home that day. Wonderful warm, but even better in your sushi rolls I have come to love.
Salmon with Dijon Basil Butter
3 tablespoons butter, melted
1 tablespoon dijon mustard
1/4 cup fresh basil, thinly sliced and loosely packed
salt and freshly ground pepper
Season a 1.5 to 2 pound salmon fillet with salt and pepper. Pour (or spread) butter mixture over salmon to cover completely.
If BBQing, heat grill to medium-high and place salmon on grill and close lid. Grill for 7 to 10 minutes.
Oven method (which I used): Place salmon in hot oven (450) for ten minutes.
Just fabulous!
Found these two recipes but have not tried them.
Gluten Free French Bread
2 cups Essential Flour Mix*
2-1/2 tsp. xanthan gum
1-1/2 tsp. sugar
1 tsp. salt
2 Tblsp. yeast
1-1/2 cups warm water
2 egg whites, beaten
1 tsp. white wine vinegar (or rice wine vinegar)
Combine dry ingredients in mixer bowl and mix to blend thoroughly. Combine water, egg whites and vinegar. Pour into bowl with flour and combine on low speed. Increase speed to high and blend for 3 minutes on high speed.
Meanwhile, grease two french bread pans. Sprinkle with cornmeal.
Spread batter (gluten free bread dough is more like cookie batter than like wheat bread) in pans. Cover and let rise until bread reaches the top of the pans. Bake at 375 for 1 hour. Cover loaves with foil after 10 minutes of baking to avoid excess browing.
*Essential Flour Mix
3 cups white rice flour
3 cups brown rice flour
1 cup potato starch
1 cup cornstarch
This is a nice mixture to use in place of wheat flour for thickening, flouring meat, or other purposes. I mix it up and keep it in a container in the cupboard.
I am hoping to make sour cherry jelly with dextrose. Does anyone have any insight if this will work well and if so how to convert traditional sugar based recipes to dextrose?
What would a perfect health pantry and fridge look like?
Hi Lori, You might want to check out this cool graphic which shows you the PHD foods! http://perfecthealthdiet.com/the-diet/ My fridge usually has butter, eggs, kefir, kale, carrots, salad, avocado, beef, shrimp, olives, homemade salad dressing with olive oil, berries, tomatoes, broccoli, broccoli slaw, kimchi, cottage cheese, yogurt. My pantry has rice pasta, rice flour, coconut oil, salmon, sardines, oysters, Safeway organic tomato and basil spaghetti sauce w/ olive oil & no sugar, rice cakes, sweet potatoes, rice. After reading Paul’s blogs about pork, I don’t buy pork and rarely eat it out. And don’t eat much chicken because I don’t want too much Omega 6. Make sure you read the book and the blog – lots of info and recipes too!
Wow, I wish we had safeway here. A packaged food made only with olive oil is very hard to find. I can’t find any products that use oil that don’t use soy, or canola, or at best, sunflower or safflower. Even when they do use olive oil, it is mixed with a greater portion of one of the other oils.
Hi Paul,
I was wondering if there are any doctors in Southern California that work with your info on bacterial and viral infections? What types of antibiotics are effective for the bacterial infections? What tests are best to identify these infections?
Thanks.
Jan
Seeing the Jaminets’ recipes such as coconut cream soup with taro makes me want to try taro. Will take some effort to get to a store that sells them though. I make kale and beet chips and will have to try taro chips too. Found this recipe for taro burgers which sounds great. (Of course I’d make it w/ white rice and no bun and serve it with some protein on the side.) http://www.midweekkauai.com/2011/06/taro-good-for-more-than-poi/
Whats your opinion of Safflower, and high oleic Sunflower oil? Safflower is mostly MUFA’s. And so is this particular sunflower.
What oils do you NOT recommend? And are toxic.
Thanks for the info. I think this diet is what ive been looking for all these years.
Thought I might share this recipe for Steak Chimichurri that my husband and I love! If you love cilantro and parsley, I think you will really enjoy this.
Ingredients:
ribeye steaks (or whatever steak you prefer) skirt steak would be great here!
salt and pepper
coconut oil for pan frying
For the chimichurri sauce:
1 generous cup very finely chopped flat-leaf parsley and cilantro (any ratio you like)
2/3 c. olive oil (or up to 1/2c.)
juice of 1 1/2 lemons (4 T.??)
1-2 T. white vinegar
1/4- 1/2 t. salt
fresh ground pepper
1 T. minced garlic
I chop the parsley and cilantro until my hand feels like it might fall off, its super duper minced and it works really well that way! mix all ingredients together, then blend in magic bullet blender if finer consistency desired. adjust spices, etc. refrigerate until ready to use. this is a lot more sauce than you need for 2 steaks, so you can make half the amount or just save sauce for other uses later in the week. We love this stuff!
season steaks with salt and pepper (or do the salt cure- about 1/2 t. salt on each side, rubbed in, leave to rest on counter for 15-20 min, then rinse off with cold water. pat steaks dry with paper towels (get them as dry as possible so they will brown nicely).
preheat cast iron skillet to med-high heat (hotter better than not hot enough, but not smoking).
once pan is hot and you’re ready to cook steaks, add 1-2 T. coconut oil to pan and heat for a few seconds (don’t let it smoke). add steaks and cook 4 min. then flip over and cook another 2-3 min. for 1 inch thick steaks. let rest for 5-7 min before cutting. (we cooked ours a bit longer though)
top steaks with chimichurri sauce and serve with steak fries on side.
yummy!! :)))
Steak Fries:
2 red potatoes, washed and sliced into thin wedges
olive oil
salt
cayenne pepper
preheat oven to 400.
put cut potatoes in bowl of water to remove excess starch for at least 15 min. before cooking, lay them on paper towels to dry and pat them dry if there’s still moisture. put potatoes in bowl and coat with olive oil then salt and cayenne. mix to coat well. wipe very thin layer of oil on pan. spread potato wedges around pan so that none are touching. bake for about 30 min, flipping them over halfway through.
yum!
Hi
I am a 17 year old girl trying to figure out a meal plan for college. I would really appreciate it if you could give me a sample. How is an Apple and a banana for breakfast?
A quick substitute for Amy’s frozen rice crust pizza, since it has canola oil. Just 3/4 cup rice, 1/4 pizza sauce on top, then 1/3 shredded cheese, melt in oven. It has about the same macronutrients as 1/3 of the frozen pizza pie, which is one serving. I found a nice jar of pizza sauce that doesn’t have veggie oil by ‘Mario Batali’ in my supermarket.
i will be traveling for a few weeks and would like some tips on what to eat while traveling. would you suggest traveling with some protein powders? Is there such a thing as powdered starches to add to protein shakes? thanks for any suggestions.
Hi cris,
I’m not a fan of protein powders, I would recommend food sources of protein. Try for ethnic restaurants that use white rice and preferably coconut milk, eg Thai. You can also get gluten-free pizzas or Chipotle burrito bowls. Many restaurants now have gluten-free options.
For the most part, are gluten-free pizzas PHD-compatible, save for those that use legume-based flours? Or is this a “do the best you can” type compromises for eating out? Due to my work schedule, I find myself needing to eat out more than I’d really like, but I want to make sure the choices I make align with PHD and my weight loss goals. Certainly, I know eating GF pizza shouldn’t be a regular habit for anyone!
Hi Tess,
Gluten-free pizzas are PHD permissible. I think I’d say as a once or twice a week thing, they’re fine. I wouldn’t recommend flour-based foods too often, I think foods are most easily digested in their natural (water-rich, low caloric density) forms. If they give you GERD, try switching back to whole foods.
would you believe i live here in the dominican republic where everyone has a coconut tree in their back yard and you cannot find coconut oil anywhere. no one makes it. of course the meat, water and milk are very popular. so my question since i don’t have access to coconut oil, during the 16hr fast could i eat the meat of the coconut as my oil or would that break the fast? sounds like a dumb question but i have to ask. thanks again.
Hi cris,
Yes, use coconut meat and/or milk. 3 tbsp coconut milk has 1 tbsp coconut oil. The meat has little oil but does have fiber.
Hi Paul,
I some questions about cooking.
1. Do you use wine in your cooking to make a sauce for steak or for braising meats?
2. Do you keep your cheese just as snack or do you use in your cooking?
3. What about using fruit or rice syrup in meat dishes?
thanks
Hi TIP,
Yes, we use wine in cooking. Wine in cooking qualifies as an “acid” like lemon juice, vinegar, tomato, etc.
Yes, we use cheese in cooking from time to time. Usually Parmagiano.
Fruit or rice syrup is fine but fruit in particular is best paired with a low PUFA meat like beef or lamb.
ops, I meant that I have some questions…
I’d like to share a very nice salad that could be made with cartilages picked from bones used for bone broth.
INSALATA DI NERVETTI
It is done with bones from the knee and from the shank, both veal and beef can be used. Veal is milder in flavor and requires a shorter cooking. How do I do it? I clean the bones in water. Having the time it’s good to soak the bones in ice water with some salt to get rid of blood and impurities. But when I don’t have time, I blanch the bones and start again with fresh water, when comes to a boil. I lower the flame and simmer for 2-3 hours (more if you cook beef), adding more hot water if necessary to keep the bones covered. I also add at the last hour of cooking my aromatic vegetables (carrots, celery, onion, leek, bay leaf, parsley stalks and a drop of vinegar for acidity.
You need to check that the cartilages attached to the bones are nice and tender.
I pack them in a glass, cover with a little parchment paper disk and press it by inserting a smaller jar (with anything heavy inside) on top, but you can use any other container and anything you have handy to press down the cartilages and meat. I wrap everything well and refrigerate overnight.
I slice my block of cartilages very finely, here I cut it in rounds but you can have small strips, it doesn’t matter. You slice very finely some sweet onion and add to your cartilages, dress the salad with very good wine vinegar and super extravirgin olive oil, some parsley and fleur de sel and milled pepper if you like it. It is really delicious!
You can find the picture of the finished dish in my blog. Enjoy.
Here’s a good salmon recipe…
http://www.simplyrecipes.com/recipes/salmon_fish_stew_brazilian_style/
I made it last night for the first time and my husband and I really liked it. However, a few notes…
– I cooked it for 45 min because the veggies on top didn’t look quite cooked enough, but this was too long because the salmon was a little overcooked, so next time 30 min only!
– After it was finished cooking, I stirred in about 2 teaspoons of fish sauce which really added a nice flavor to the coconut sauce.
-extra cilantro!!
-next time I might not bother with layering everything… i might sauté the veggies then cook salmon in same pan with veggies pushed to outside then add sauce and simmer few minutes as long as veggies are cooked enough.
-red pepper might be better than green, depending on your preference.
Enjoy! 😀
I love smoothies, but now won’t touch protein powders. I need smoothie ideas that contain good sources of protein. Any ideas out there.
Egg yokes.
Whey Protein Concentrate is one of the highest quality sources of protein in existence and very beneficial for health. Many people shy away from it for a variety of reasons. Its one of the best sources of calories during a fast (small serving) along with MCTs from coconut oil. I highly recommend a 20g serving before and after intense exercise.
Some important factors to consider that separate the healthy “concentrate” sources and the not so beneficial “whey isolates”:
Only concentrate (not isolates), organic, grass fed, raw milk, minimal (cold processed), water soluble, naturally flavored (no artificial sweeteners), and look for added MCTs for digestion benefits (I personally add coconut oil and water to my whey)
If you can follow these guidelines when choosing whey protein, the health benefits are extraordinary especially if you are an active individual, nevertheless, whey protein is fantastic for many health-benefiting reasons.
I see many people use a slow cooker to make bone broth. I would like to know if anyone has used a pressure cooker to make bone broth? and if so how long do you cook it? I use my pressure cooker often but i have never heard anyone using it for bone broth.
any ideas?
Cris, I use it all the time! It comes out so much more flavorful.
Today I just made a batch with “second round” bones. With my new kuhn Rikon, in just 40 minutes I got a really delicious stock.
If you are interested you can read more here:
http://forums.egullet.org/topic/129822-pressure-cooked-stocks/
For people new to cooking lamb offals, I just posted this recipe on my blog:
http://francescaeats.blogspot.com/2012/10/lamb-offals-coratella-con-la-cipolla.html
If you can get fresh lamb plucks go for it, it’s really delicious 😛
I am having the most dificult time finding suggestions for breakfast ideas besides chicken wings and liver. LOL! Is there a place I can go to find meal suggestions?
Interesting show on today here in DC! You can also listen online.
http://thekojonnamdishow.org/shows/2012-10-31/butchers-and-head-tail-movement
Butchers And The “Head-To-Tail” Movement
http://thekojonnamdishow.org/
Wednesday, Oct 31, 2012 at 12:06 p.m.
WAMU 88.5 FM Washington DC
A growing “head-to-tail” movement is extolling the virtues of the other parts of the animal, such as the brains, liver and heart. We explore the virtues of “offal,” and the economics of modern butchery.
Related book …
http://www.amazon.com/Primal-Cuts-Cooking-Americas-Butchers/dp/1599621150%3FSubscriptionId%3D0EP44N4Z8Y93MBZ1ZC82%26tag%3Dkojo-20%26linkCode%3Dxm2%26camp%3D2025%26creative%3D165953%26creativeASIN%3D1599621150
Decided to use goat meat in my vegetable soup recipe since it’s one of the more recommended meats by PHD. “If we were to rank popular meats by their healthfulness, the order would be (1) fish and shellfish, (2) ruminants (beef, lamb, goat), and (3) birds (duck, chicken, turkey). In last place would be pork.” Had been using beef or lamb in my soup, but my local farm was out of lamb and the farmer recommended goat meat instead. It tasted fantastic and we loved it! A milder taste than lamb. Will definitely try to use it more!
If you haven’t tried roasted butternut squash, you have GOT to try it! Safeway has it already cut up in cubes and it’s on sale right now too. Just toss w/ some olive oil and roast on a cookie sheet using parchment paper, turning once to brown the sides. 450F, 20 minutes, flip over with a spatula, 20 more minutes. I use 2 cookie sheets and rotate pans after first 20 minutes. Unbelievable – no kidding! It’s like candy!
I like roasted veggies, too, although I tend to be leery of going too hot with extra virgin olive oil.
http://en.wikipedia.org/wiki/Smoke_point
Olive oil Extra virgin 375°F 191°C
Olive oil, high quality (low acidity) Extra virgin 405°F 207°C
Oh dear. Good point. Looks like I should probably reduce the temperature to 400F and make sure I use a high quality olive oil. Or maybe beef tallow, which I haven’t tried yet. Thanks, Mark, appreciate it!
Hi Paul!
I tried your bone broth recipe but despite pouring off 2-3 batches of stock and using JUST bones (there was no marrow or soft tissue of any sort left from my marrow bones and oxtail) and apple cider vinegar my broth still became a clear dark brownish colour. I noticed in your photos that yours became white! Any idea why mine didn’t? did I need to keep going? I’m curious how that white broth tastes and do you use it as a base as you would any other broth?
Also, I like the idea of letting my broth simmer days on end, but i find, particularly with chicken, that I start to find the smell unappealing. Is there any limit to the time we can simmer the same batch of bones? I like the idea of pouring off the stock each day then refilling with water to extract the next ‘layer’, so to speak. I’ve been stopping by the 3-4 day mark… too long? too short?
Thanks for all your time, effort and all the incredible information you are sharing!
Here’s a link for an awesome oxtail soup recipe – I skip the first part by making my own broth from oxtail, saving the meat/fat/soft tissue and then using the bottom portion of the recipe with my own broth and the reserved meat… delish! Hope you like!
http://www.epicurious.com/recipes/food/views/Oxtail-Soup-with-Red-Wine-and-Root-Vegetables-102123
Hi Tami,
3-4 days is too long. We usually simmer a few hours. Overlong cooking will break down the protein.
Thanks for the recipe!
I raise my own beef. The slaughter house gave me back liver in 1lb packages. No one else in the family will eat it. consequently, after it is unfrozen, if I use the recommended 1/4lb, it will be necessary to figure out how to keep the other 3/4lb for the next three weeks. Does anyone know how to do this?
Hi Richard,
Can’t you cut the frozen liver with a sharp serrated knife?
It’s OK to eat a pound of liver, just don’t do it too often. Once every 3 weeks is good.
I gave it a go with a serrated knife. It was a chore. I would guess and electric knife would be better, if not a chain saw.
I understand why my family is not enamored of liver. A quarter pound a week mixed in with other stuff is about all I could “stomach.”
Now beef tongue, that should have a necessary place in PHD.
I agree with you on the beef tongue, wish you could persuade Shou-Ching!
I’d suggest partially thawing the liver, just to soften it up, then slicing it up as required and refreezing the extra.
Paul, is this how your serving size looks like? http://1.bp.blogspot.com/-qN4KytM-zzE/Twc_Ub5ZCcI/AAAAAAAADEA/–TXVJNf8SQ/s400/IMG_1268.JPG
Hi everyone,
I just wanted to report on what I just confirmed to be true (most of you probably already know this and I’m sure it’s mentioned here on PHD anyway) about beef liver. I’m certainly no expert on liver! And I’ve had a really hard time getting myself to prepare it and eat it. However, I finally got a hold of grass-fed beef liver for the first time (previously I had been purchasing a standard conventional brand from Farm Fresh because it was all I could easily find). I cooked up the grass-fed beef liver last night, after soaking it in mixture of lemon juice and milk-like substitute (dont ever have milk so I used combo of plain yogurt and Half&Half). I cooked it the standard way of breading it in rice flour then pan frying in butter and serving with sautéed onions (I sauté onions first because I’m not trying to let onions soak up liver flavor by sauteeing them after the liver. I think it makes a difference.) Anyway, when I cooked the grain-fed this way, I could barely swallow 5 or 6 bites, but with the grass-fed, I ate the entire serving without any problem (probably close to 1/4 lb). Amazing!
My husband eats them both equally, without problem. He didn’t notice a difference, but based on my ability to eat my own and not give him the rest off my plate, he admitted there must be a huge difference.
So, all this to say, if you are like I was and have such a hard time with liver, look for grass-fed (and then make sure to soak it in either lemon juice or milk, or if you can’t decide which one, combine both!).
KH
Hi KH,
Yes, we’ve noticed that too, I think we mentioned it in a liver post. Grass-fed liver tastes SO MUCH better! I wonder if all the conventional cattle have fatty liver disease.
What’s a good transport for meze dishes? I’m contemplating a flatbread made with a gluten-free flour mix, but I’ve never done this before. Gah.
Chebe. Would work
1 cup tapioca flour
1 tsp baking powder
2 Tbsps melted ghee or butter
2 Tbsps water
2 -4 eggs depending on size
This will male one big flat bread on a 10 inch griddle, or you can make several smaller pancake sized ones.
If you make the big one, you cook it till the top is not runny, slide it onto a plate then place the griddle over the top and invert it and cook for a minute or two till the bottom is slightly browned/ golden
Love the new Recipe layout-makes it so much easier to navigate, Paul! Waiting for my book to arrive in the mail anyday. Thanks to you and SC for all of your hard work and especially thanks for all the time you devote to this community.
God bless 😀
Any chance on you coming out with a book that is easier to decipher as it pertains to specific recipes and/or meal preparation and supplements. Wonderful book but so much information that it is almost overwhelming. Thank you.
Hi Vince,
Yes, that’s our next project!
HI everyone….I just can’t bring myself to eat liver – no matter what. is it crucial to the PHD and is there something I can substitute? What about chicken livers? Or does it have to be beef or lamb?
I also eat kangaroo meat fairly regularly – it’s high protein, low fat and holds together really well when minced for patties or loaves. Is that Ok with the PHD?
And what about crocodile meat? There is a local supplier up here (I live in the remote north) and use it for BBQs and kebabs.
And one last thing – I have been Hep B & C positive for almost 40 years and maintained good liver function with herbs and a careful diet. I’ve been told to avoid too much copper and selenium as these can be liver-toxic. How does the PHD go with people with impaired livers?
Regards to all, S
Hi Sally,
Chicken liver plus copper supplements are an acceptable substitute for beef liver.
A few things that might make beef liver easier to eat:
– Get livers from grass finished animals.
– Get livers from calves (veal).
– Briefly simmer the livers in milk or water, and discard the fluid. This will clear blood / congealed blood and other impurities, improving taste.
Kangaroo and crocodile meat are both good, but if they are lean you should combine them with a healthy fat (eg sour cream, coconut milk).
We have had a number of readers with hepatitis and so far as I know everything has gone well. My contact with them has mostly been early in their adoption of the diet, however, so not a large sample.
Hi Paul
I have been following the diet for a year after reading the first book and find great benefit from the diet. I am jjust reading the second book and finding it even better, and just saw the terrific review in the Australian Women’s weekly. Getting a four page spread is just amazing and will really spread the word.
However, there is just one thing on my PHD wishlist – a PHD interactive recipe planner. Is it possible there is one in the pipeline for the future – along with a recipe book? Perhaps one of your readers could develop one? I woild happily pay for such a planner.
Finally, heartfelt thanks to you and Shou-Ching for your generous spirit and ever helpful approach.
With every good wish for 2013.
Kay
Hi Kay,
It’s in our thoughts. We are working on a cookbook and once that’s done we’ll work on an online recipe/meal planner, maybe with food tracking.
I don’t have a schedule, both Shou-Ching and I have other obligations so this remains a part-time endeavor. But we would love to get everything out so that people have a complete package to guide them.
Just tried kale chips using Olivia’s Organic Baby Kale (triple washed). Turned out great! Much easier than regular kale which needs to be washed & dried, torn into pieces with large stems removed. Olivia’s Baby Kale are small pieces that don’t need to be torn up and the stems are very thin so they don’t need to be removed. Just put in a bowl, poor a little olive oil on top and toss by hand to coat evenly. Place on cookie sheet lined w/ parchment paper, salt if desired and bake for about 10 minutes at 350F. (I use 2 racks in the middle for 2 cookie sheets.) Delicious and easy snack! http://www.oliviasorganics.org
Thanks Connie, great idea! I want to try our seasoned seaweed recipe on baby kale and baby spinach.
😆
Dear Paul, just finished the book which was great. Basically what I eat now but I will try adding back potatoes which were purged with other carbs. One question is that you don’t mention mushrooms. Does this mean they are neutral or negative?
Many thanks
Chris
Hi Chris,
No, mushrooms are good. They’re in the general category of “vegetables.”
Found Shou-Ching’s lasagna recipe and noted her comment that the sauce is key to “great lasagna.” But did not see a recipe for the sauce. Searched but did not find anything.
Also, have not found mention of turkey in the book. Do we lump it with chicken? Chicken triggers joint pain for me, but turkey does not seem to.
Hi Lana,
Thanks for pointing that out, we do need a recipe for lasagna sauce. (We have one for spaghetti in the Cranky Grouch’s Spaghetti recipe which is similar, but we should put a post up.)
Turkey is pretty similar to chicken nutritionally, so I would lump them together. Interesting about the joint pain – I have no idea why that would happen. But turkey is a fine food, just not one we eat often.
I feel certain the joint pain is associated with the omega-6 thing. Did not check the label when I purchased a vit D supplement a couple years ago and, thus, did not know they had changed from olive oil to safflower oil. I NEVER consume any of the devil oils, especially safflower, as it gives me joint pain. After 3 weeks I finally figured it out. Then, a few weeks later, when a cold was coming on, I made chicken soup and had the same painful reaction. All was made clear when I saw the table in your first book indicating that chicken is an omega-6 meat. Chicken never bothered me before the three weeks of safflower oil, so I think I saturated my system, much like those poor souls in the Finnish hospital study.
Look forward to the sauce recipe.
I gave an impromptu “review” of my first impression of the new book on this site, and looks like I convinced someone. I am “anonymous,” who posted on the 29th.
http://hunter-gatherer.com/blog/perfect-gift-perfect-health-diet
Into the second half and really love your book. But return to reality comes Monday, so it will go slower. Would like to put a book group together in my area, but so far colleagues call me crazy for my views on fat. Thank you again and again.
I thought the PHD followers might enjoy a simple recipe for Greek Egg and Lemon Soup:
2 cups of bone broth – traditionally chicken broth
1/2 cup of rice – presoaked 30 min. and rinsed
juice of one lemon
3 egg yolks
Simmer the broth with the rice for approx. 20 minutes checking it for desired consistency. Beat the egg yolks with the lemon. Temper the soup mixture into the egg & lemon mixture then add it back to the soup. Don’t let the final mixture boil. The eggs should immediately thicken the soup and become cooked. Enjoy immediately.