Gb Cookbook

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Table of Contents

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This book is dedicated to our daughter, Reisha, for helping me

embrace the beauty of our world; to our son, Austin, who

restores my faith in and devotion to the practice of medicine; and

to my wife, Leize, whose love, understanding, and

companionship have sustained and supported me on our

incredible journey together.


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INTRODUCTION

Welcome to a New Way of Life

Let food be thy medicine and medicine be thy food.

HIPPOCRATES, THE FATHER OF MODERN MEDICINE

EVERAL YEARS AGO OUR beloved terrier, Teako, began losing his fur, so

ife and I decided to take him to the veterinarian. The first question

t asked in the exam room was simply, What are you feeding y

og? As my wife responded, I was struck by that insightful question. F

us are surprised when our vet asks what we are feeding our pets beca

e readily accept the notion that the foods they consume play a signifi

le in their health and wellness (and, conversely, in their risk for illn

nd disease). What dawned on me was how unusual it is for a docto

milarly ask an ailing human patient, What are you eating? No doost people would be taken aback by such a question, and some m

ven consider it offensive. They expect queries about their medicat

nd symptoms, not inquiries about their dietary choices. Sadly, they

nticipate more drugs to add to their daily regimen, with no mentio

hat kinds of modifications they could be making in their eating

estyle habits to treat their health conditions.Food matters. I believe that what we eat is the most important deci

e make every day in terms of our health and our ability to resist

mbat disease. I also believe that the shift in our diet that has occu

ver the past centuryfrom high-fat, low-carb to todays low-fat, h

rb trend, fundamentally consisting of grains and other damag

rbohydratesis at the root of many of the modern scourges linked to

ain, including chronic headaches, insomnia, anxiety, depress


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ilepsy, movement disorders, schizophrenia, attention de

yperactivity disorder (ADHD), and those senior moments that q

kely herald serious cognitive decline and full-blown, irrevers

ntreatable, and incurable brain disease.

The idea that our brain is sensitive to what we eat has been qui

rculating in our most prestigious medical literature recently. And w

utting-edge research is finally revealing, to the bewilderment of manyat the human brain is far more responsive to nutritional choices than

ver imagined. While its common knowledge now that heart smart d

n help support the cardiovascular system, and that we can prev

teoporosis by getting plenty of calcium and vitamin D in our diets,

ot universally appreciated yet that we can indeed affect the fate of

ains healthfor better or worseby what we put in our mouippocrates got it right thousands of years ago when he said that f

ould be our medicine and medicine our food.

I covered this topic at length in my 2013 book Grain Brain,in whi

tail how and why food impacts brain health. And I devote a lot of sp

that book to explaining that we can employ the power of nutritio

event whats perhaps the most dreaded brain condition of a

lzheimers disease, an affliction for which there is no meaningful rem

hatsoever. A bold, aggressive statement to make, I know, but the scie

finally here to show how this is possible. In 2013, theNew Engl

ournal of Medicinepublished the results of a new study showing that

sts for dementia care in 2010 were estimated to be as high as $

llion, roughly twice that expended for heart disease and almost tr

hat was spent on cancer. By some estimates, 2.7 million Alzheimatients in America today might not have developed this disease, wh

bs its victims of their ability to respond to the world around them

nly they and their families had learned that food matters. If only

ther, once a renowned neurosurgeon, had known this decades ago be

s own brain plunged down the path to advanced Alzheimers. Ind

y mission is deeply personal. But it isnt just about ending Alzheim

sease.


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REVENTION IS THE CURE

ve been a practicing neurologist for the past thirty-odd years, dea

ith a wide array of brain disorders and dementia on a daily basis. I w

a medical system thats unfortunately still trying to treat patients w

rong drugs rather than cure them through prevention. In todays wo

ere told that we can pretty much live our lives, come what mayen, if our health is affected, we just turn to doctors to provide us w

magic pills that (might) alleviate the problem. But you often cant ta

ll to cure a brain condition. And while drugs exist to address sympto

ey wont necessarily eradicate the source of the problem. This is

hether were talking about anxiety or migraines, depression or demen

One of the examples I highlight in Grain Brain is the incidencDHD in this country, which shows just how reactive rather t

oactive weve become in healthcare. In the past decade, diagnosi

DHD has increased 53 percent. Im not convinced ADHD is a med

ndition that should be treated with powerful drugs; I believe

crease is almost certainly due to what were feeding our children.

ur medical establishment too often convinces parents that the quick

medication is the best option. Indeed, 85 percent of all AD

edications produced in the world are used exclusively in the Un

ates, a sobering statistic. A full 11 percent of all American children n

rry this diagnosisthats 6.4 million American children ages

rough seventeen. By definition, these metrics clearly qualify ADHD

ational epidemic. More heart wrenching is the fact that an incredible t

irds of those children are now on medication for a problem that ave been completely preventableand may be reversibleusing

one. Clearly, there is something wrong with this picture.

Let me give you one more example. About 10 percent of Americ

dult population suffers from depression, a statistic that qualifies

ndition as an epidemic as well. And while we normally dont think

pression as a serious illness, its directly associated w

proximately thirty thousand deaths in this country every y


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epression is almost always treated with potent pillsdrugs that cha

e natural chemistry of the body and brain and come with many

fects. Antidepressants, in fact, are among the most prescribed drug

merica, fueling a multibillion-dollar industry.

But as Ive already stated (and as I describe in detail in Grain Bra

pression, Alzheimers disease, and ADHD, among other brain-rela

lments, can be prevented through diet. The various medicatescribed for these conditions focus squarely on symptoms, basic

eating the smoke while ignoring the fire. I argue that we need to focu

e fire itself: inflammation.

OUR #1 VILLAIN: THE SILENT KILLER

ontrary to what you might think, the inflammatory process th

volved in the degeneration in your arthritic knee or your coron

teries is the very same one that leads to the deterioration of the hu

ain. Your arthritic knee is painful because its inflamed. So what do

o? If youre like most people, you reach for an anti-inflamma

edication to put out the fire. And thats exactly what we need to do in

ain. But that doesnt mean taking a medication; it means creating

nvironment in which the fire never burns in the first place. Thats

rnerstone of preventing every brain-related condition or disorder.

hn Kennedy said, The time to repair the roof is when the su

ining.

Researchers have known for some time that the essence of

generative conditions, including brain disorders, is inflammation. ntil now, scientists couldnt identify the instigators of that inflamma

the first missteps that prompt this deadly reaction. And what we

nding is that gluten (a protein found in wheat, barley, and rye) an

gh-carbohydrate diet are among the most prominent stimulators

flammatory pathways that reach the brain. Whats most disturbing ab

is discovery is that we often dont know when our brains are b


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hange your family history, but type 2 diabetes is often an outcom

oor lifestyle choices.

The idea that your risk for Alzheimers is tied to diabetes may se

conceivable at first. But it makes sense when you consider

lationships shared between these two ailments. Diabetes is character

y elevated blood sugar. And elevated blood sugar is toxic to brain ce

a recent report in the top journalNeurology, researchers studied althy adults who had no cognitive difficulties. First, the researc

easured their fasting blood sugar, a test to determine how much su

lucose) was in their bloodstream and how well they metabolized su

ext, each member of the group had an MRI scan that looked at the siz

e hippocampus and the amygdala, the two regions of the brain invol

ith cognitive function and memory. The researchers then had these sdividuals come back to the laboratory four years later to repeat the M

ans. Their findings were breathtaking: The scientists found a strik

rrelation between average blood sugar levels and the degree of shrink

these two brain parts. The higher a persons blood sugar levels, e

ithin the normal range, the higher the degree of shrinkage.

ientists calculated the blood sugar to be responsible for 6 to 10 per

the size reductions, even after factoring in other potential causes suc

cohol consumption, smoking, age, and high blood pressure.

This is empowering information, telling us that higher blood su

vels translate directly to more aggressive brain shrinkage, specificall

e areas that determine our cognitive and memory function. And so-ca

ormal blood sugar levelsor what we think of as normalare not g

oughif you want to preserve your brain and mental faculties. Makeistake about it: your brains health and ability to function are a di

flection of your consumption of carbohydrates and sugars. T

nowledge is what informs every recipe youre about to explore.

In August 2013, the New England Journal of Medicine published

sults of a similar study that further confirmed the indelible link betw

ood sugar levels and brain health. This latest investigation documen

sting blood sugars in a group of 2,067 elderly individuals. Altho


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me of these individuals had diabetes at the start, most did not, and n

ad dementia in the beginning. Over a follow-up period of almost se

ars, the researchers also had participants perform mental examination

auge their cognitive strength. They found a nearly perfect correla

tween levels of blood sugar and risk for dementia. Those with hig

verage blood sugar levels within the preceding five years ha

atistically significant increased risk for dementia. This held true whene started with diabetes or not.

Clearly, maintaining healthy levels of blood sugar is an important

keeping your brain on cue as you age. The recipes throughout this b

e designed to help you do just that. But were not aiming to have

good blood sugar control; were seeking excellent, total control. And

ay you can achieve that control is to cut back on your carbohydracluding plain sugar and foods that contain starches (such as bre

astas, and potatoes). You can make healthy substitutions for all of th

odssubstitutions that are just as tasty and satisfying, if not more

ll give you plenty of ideas about how to do this, with suggestions suc

dding more nonstarchy vegetables like mixed greens and bell pepper

our plate, or trying my creative recipes that include nuts and seeds.

xample, sauted spinach with scallions and toasted pumpkin seeds (h

delicious, packs in a variety of nutrients, and helps manage blood sug

Its not always easy to understand where sugars and carbohydrates

ming from. A 12-ounce glass of orange juice, for instance, is typic

oked upon as a healthy choice. This drink has become a staple in

merican diet, but it contains a whopping 36 grams of sugar. That

aspoons of sugar, about the same found in a can of cola.At breakfast, many of us are bombarding our bodies with high level

ain-damaging carbohydrates without even realizing itindeed,

magine were starting the day in the healthiest way possible.Down y

ass of orange juice and then have a bowl of whole-grain cereal wi

anana or whole-wheat toast with jam and youve just set the stage

evated blood sugar levels that may very well lead to your brains dem

rther down the road. Like orange juice, fruit itself represents a signifi


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urce of carbohydrates in the typical American diet. To be clear,

rfectly reasonable to have a handful of blueberries or an apple a day,

e four to six servings that are often recommended by nutrition expe

ay wreak havoc on your bodys ability to process sugar.

Our goal is to keep total daily carbohydrates at or below 60 to 80 gr

r day. (This certainly casts that glass of orange juice, which has ab

alf of that daily carb load, in a new light.) If you follow the recipes inook, you wont have to count carbs during your day. Heres what 60

0 grams of carbohydrates might look like: Start your day with

credibly tasty, nutrient-packed breakfast of a Roasted Onion Om

ith Sun-Dried Tomato and Onion Chutney (here). For lunch, enjo

tisfying Greek Salad (here) featuring fresh veggies, olives, and

heese with homemade vinaigrette. And how about Salmon Roastedutter and Almonds (here) for dinner, with Broccoli, Mushrooms,

eta (here) on the side, and a crunchy walnut arugula salad?

If theres one thing about my diet protocol that sets it apart from oth

s that it derives a lot of flavors from fat. Thats right: fat. Along wit

bstantial reduction in carb consumption, the very best thing you can

r your brain is to bring wonderful, healthful, life-sustaining fat back

our kitchen. Dietary fat is what weve been eating for 2.6 million ye

nd its vital for the health of every cell in your body.

FAT DIET THAT CAN MAKE YOU SMART (AND SLENDER)

you havent read Grain Brain,you may be surprised at how much

oull be welcoming into your kitchen using these recipes. Dietary monized over the last several decades, is actually a super-fuel for

ain. Leading scientists now confirm that morefat in the diet is the

go to ensure a healthy brain. My hope is that as you experience th

licious recipes, youll reconnect with a love for fat, a fundamental f

hoice for health and longevity. And youll learn what makes for health

hoices in the fats you reintroduce to your cooking.


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Look around. Our diets have obviously changed in the past sev

cades, while at the same time death from brain diseases has increa

amatically. From 1979 to 2010, the number of deaths related to b

seases in America increased by an incredible 66 percent in men and

rcent in women. These numbers are much higher than those in o

Western countries, yet we are in no way genetically different from peo

other countries. The difference lies in our food choices, and what thhoices are doing to us physically.

For most of human evolution, weve eaten what we could either fin

ll (until modern agriculture and manufacturing made food acquisi

actically effortless). And in terms of getting enough calories to surv

t has always been our friend. Its an optimal fuel for both the body

e brain.Lets turn to some landmark science to prove this fact, since I rea

me of you may be scratching your heads. A two-year study reporte

008 in theNew England Journal of Medicine followed 322 adults w

ere randomly placed on one of three different diets: low-fat, low-carb

editerranean. (Like the low-carb diet, the Mediterranean diet emphas

althy fats like those from olive oil and fish, nuts and seeds, and wh

uits and vegetables, but allows for more carbs through whole gra

he low-carb and Mediterranean diets showed the greatest weight loss

ounds and 10 pounds, respectively. The researchers looked at a variet

arameters that have an important impact on health, such as weight

gns of inflammation. The study also revealed that those on the low-c

gh-fat diet had a much higher level of HDL, so-called good choleste

mpared to the low-fat dieters. The study also examined the subjeglycerides, a fatty substance in blood and a huge risk factor for coron

tery disease. The people on the low-fat diet, who consumed the hig

vel of carbohydrates, had almost no change in their triglycerides, w

e drop in triglycerides for those on the high-fat, low-carb diet was alm

n timesgreater.

But even more importantly, the study demonstrated that the presenc

biomolecule called C-reactive protein, a notable marker


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flammation, was sizably lowered only in those individuals who ate

ost fat.Heres where the science is even more compelling. A 2012 rep

om the Mayo Clinic published in the Journal of Alzheimers Dise

owed that the risk of dementia was reduced by an astounding 44 per

people eating a high-fat, low-carb diet compared to those who ate lo

vels of fat. Those favoring the most carbs in their diets actu

xperienced an increasedrisk for dementiaby a whopping 89 percentNot all fats are created equal, however. And Im certainly not sugges

at being fat is a good thing. You shouldnt be eating any trans fats

aking excuses to eat a pastry every morning or cook with corn oil

cause they contain fat. What you will find in prepared, low-fat, h

rbohydrate foods at the grocery store and in many of the cooking

at sit on the shelf month after month are the highly modified fats amage the brain (and will make you fat).

Hence, your diet should be rich in healthy sources of life-giving fat,

ese:

extra-virgin olive oil

coconut oilavocado

grass-fed beef

wild-caught (not farm-raised) fish

nuts (e.g., almonds, walnuts, pecans)

seeds (e.g., pumpkin seeds, chia seeds, sunflower seeds)

Its ideal to choose grass-fed beef, rather than grain-fed, for a

asons. For one thing, grass-fed beef is naturally rich in brain-hea

mega-3 fats, which reduce inflammation. The meat from grain-fed c

ntains far higher levels of omega-6 fats, which actually ca

flammation. Whats more, most grain-fed animals receive genetic

ngineered strains of feed and may well have been treated with hormo

nd antibiotics.


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I also encourage you to eat more of natures perfect food: eggs! Th

0-calorie nutrient bombs have all of the essential amino acids we nee

rvive, plus vitamins, minerals, and brain-protective antioxidants. E

so contain cholesterol, which has been wrongly vilified for deca

holesterol is a fundamental component of every cell membrane in y

ody, and the precursor for all the steroid hormones in the body and e

tamin D. Moreover, its associated with a more than 70 percent redusk of dementia in the elderly.

Cholesterol is one of the most important biochemicals for healthy b

nction and, indeed, for human health in general. Cholesterol is so v

r brain health that even though the brain represents only about 2

rcent of your body weight, 25 percent of the entire cholesterol conten

our body is in your brain, where it performs critical roles to facilitateains complex operations. It also strengthens, nourishes, and prot

ain cells, and helps clear away harmful free radicals.

The current war on cholesterol, especially as it relates to cardiovasc

sease and risk for heart attack, is absolutely unfounded. We despera

ed cholesterol in order to be healthy. In fact, every cell in your b

anufactures cholesterol because its so essential. Research has alre

oven that people with the lowest levels of cholesterol hav

gnificantly higher risk for depression, suicide, and, in the elde

mentia and even death. Some research indicates that in folks a

ghty-five or older, higher cholesterol is associated with extraordin

sistanceto dementia. And yet, the pharmaceutical industry would h

ou believe that cholesterol is your enemy and that you should

verything you can, including taking powerful drugs, to lower the amothis pivotal chemical. In my professional opinion, its rarely, if e

propriate to consider high cholesterol alone to be a significant threa

alth if youre engaging in a healthy lifestyle that limits the true dri

cardiovascular diseasesmoking, excess alcohol consumption, lac

robic exercise, overweight, and a diet high in carbohydrates. In fact

st lab report to refer to in determining your health status is

holesterol levels, its hemoglobin A1C, a snapshot of your average bl


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gar level over the previous three months. The higher your A1C le

gardless of cholesterol, the higher your risk for brain disease. When

lk to your doctor about these ideas (and you absolutely should)

epared for responses that are founded on emotions and not on cur

ience. (See Grain Brain for more facts and for a comprehen

scussion of this topic.)

Since cholesterol plays such a crucial role in health, and specificain health, we have to revamp our notions about what constitutes a g

et. Weve all been told that we shouldnt eat eggs because they are h

cholesterol and saturated fat. But in 2013, the medical jou

etabolism published a stunning report evaluating the results of bl

sts from people who eat eggs versus egg substitutes. The researc

und that those who ate real eggs actually had improvement in varood tests that measure health in terms of risk for cardiovascular dise

abetes, and brain disorders. The truth is that weve been eating satur

t for over two million years. And the science is now showing

turated fat is notthe enemy in terms of heart disease. The culprit is su

nd carbohydrates.

What matters most in terms of your diet is that you lower carbohydr

nd increase healthy fats. I encourage my patients to eat lean, grass

ef and dairy products and pasture-raised poultry and eggsall of w

ntain cholesterol. Its good for them. Its good for all of us.

HE WHOLE-GRAIN TRUTH: WHY YOU MUST DITCH GLUTE

s I just described, ongoing inflammation plays a major rolempromising brain health and function. And many things can trig

flammatory processes in the body: injury and illness due to an invad

rm or virus; chronic conditions like cancer, obesity, and anxi

nvironmental factors like smoking, pollution, and poor sleep; or a f

gredient to which the immune system adversely reacts. One of my m

essages in Grain Brain is about the deleterious effect that a partic


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The results were eye opening, as I witnessed my patients improve f

ng-standing conditions just by going gluten-free. People whod b

agued by chronic neurological disorders from crushing migraines

ilepsy to relentless anxiety and depression were suddenly freed f

eir conditions. So I began to evangelize to anyone who would liste

atients and colleagues alikeabout the importance not only of a l

rbohydrate diet, but also of screening for gluten sensitivity and getople who are gluten sensitive on a gluten-free diet. These are the m

owerful interventions I have learned in my thirty years of practi

edicine.

At this point, I know what youre wondering: Havent we alw

nsumed wheat, and therefore gluten? Our consumption of wheat actu

gan about ten thousand years ago, with the advent of agriculture. Tight seem like a long time to many people. In reality, though, for m

an 99 percent of our time on this planet weve been essentially wh

nd gluten-free.

And why is this important? Our genes are pretty much exactly the s

they have been for at least the past fifty thousand years, and these

e genes that dictate which foods we can tolerate. Genetically, we are

epared to eat wheatan ingredient that now makes up 20 percent o

lories that we as humans consume. With devastating consequences.

To many, bashing wheat and gluten is almost sacrilegious. Were to

Give us this day our daily bread. And whether its matzo,

nleavened bread eaten at the Jewish holiday of Passover, or the wa

presenting the body of Christ given at communion, you can see w

me people may consider this blasphemy. And what about the expresshe greatest thing since sliced bread? Truth be told, brain disease st

ith your daily bread.

The wheat consumed in biblical times is not representative of w

asses for wheat today, which is subject to aggressive hybridizat

odays wheat renders a product that our physiology cannot process. A

you know by now, when you challenge your body with foods tha

nnot recognize, youre creating the perfect environment to incr


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flammation.

Its essential to understand that our food is more than just

acronutrients of fat, protein, and carbohydrates, or the micronutri

ke minerals and vitamins. Food is information, and it plays an impor

le in controlling our DNA. Its true: the expression of your gene

ctated by the foods you choose to eat.

We can eat foods that turn on certain genes, genes that then mhemicals that increase inflammation. Or we can choose to eat foods

ndamentally reduce inflammation and increase our bodys genetic

ogrammed production of antioxidants that protect us from the ravag

fects of inflammation. You can control your genetic destiny through

nd lifestyleits as simple as that. The key thing to remember is that

timate goal is to control inflammation. And this is achieved throughetary protocol, which has the power to reduce inflammation directly

directly by supporting a healthy expression of genes related to longe

nd anti-inflammatory pathways.

HE GRAIN BRAIN DIET

ast year an eighty-year-old woman was brought into my office by

wo sons because she was failing mentally. She hadnt yet been form

agnosed with Alzheimers, but she was unable to follow a conversa

nd was even beginning to have problems with everyday tasks such

essing and preparing meals. She had been to a brain specialist w

escribed a medicine that, according to her sons, had only made th

orse (unfortunately, a common occurrence). We ultimately found e was sensitive to gluten but had no intestinal distress or celiac dise

t that point I put her on a gluten-free, low-carbohydrate, higher-fat

Within a few weeks, one of her sons described her transformation blun

ts as if shes awakened, and we have our mom back. This is trea

e fire, the cause of a problem, not just the smoke. And this is my w

r you on this diet. Even if youre not currently harboring a fire wit


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is diet will have a profound impact on how your bodys computery

ainwill be working next year, in five years, and, really, for the res

our life.

I realize how hard it is for many people to give up their beloved br

asta, and desserts, but what follows are recipes that will give you the k

the kingdom: delicious, low-carb, high-fat, and gluten-free meal pla

ggest that you follow the four-week program that I outline in Grain, which will help you ease into this new lifestyle. Of course,

ood practice to check with your physician before beginning any new

gimen, particularly if you have existing health issues, such as diabete

art disease.

Once you begin to follow my dietary guidelines and use the recipe

is book, you will achieve some pretty important goals relatively quicoull shift your body away from relying on carbohydrates for fuel,

avings for sugar, feel energized (and hopefully gravitate to m

xercise), move into a restful sleep pattern, and establish a new rhythm

ng-term, healthy living.

Making dietary changes, even small ones, can seem overwhelmin

rst. You wonder how you can avoid your usual habits and favorite foo

Will you feel deprived and hungry? Will you find it impossible to keep

is new lifestyle forever? I can hear you already:How can I go witho

ice of pizza? How can I ever eat in a restaurant? How do I celeb

ith family and friends? But life without sweets is not possible!

Believe me, Ive heard it all. My answer to these laments is v

raightforward. This is not punishment; it is the path to great health

njoyment. The sooner you experience the rewards of this diet, the soooull never think about pizza and pastries again (nor crave them).

ke everyone else, I go to parties, attend conferences, and celebrate ev

at put me face to face with the enemy. But I never find my

gotiating whether to eat that pie or reach for the breadbasket.

ought never crosses my mind. And it wont for you either once you t

e initial plunge and feel the effects.

Many of us eat out several times a week, especially while were at w


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its imperative that we learn how to navigate restaurant menus w

icking with this protocol. Its actually easier than youd initially th

he guidelines in this cookbook will allow you to make healthful f

hoices when dining out or traveling. Although the meat may not be gr

d or the chicken pasture-raised, and the vegetables may not be orga

ere is usually plenty to eat that is low-carb and free of gluten, and

n easily pass on those foods that are not. Its not that hard to make enu work for you as long as youre savvy about your decisi

estaurants usually offer meats and fish that can be cooked to your lik

nd nowadays the side dishes are often ordered separately. Baked fish w

eamed vegetables is likely to be a safe bet (hold the potatoes

eadbasket, and ask for a side salad with olive oil and vinegar). Watch

r elaborate dishes that contain multiple ingredients. And when in dok your server or the chef about the dishes. Once you get used to u

e recipes in this book, youll find it much easier to know what to o

hen youre out, as well as what to request in terms of substitutes so

n stay on track.

Youd be surprised by what a little experimentation in the kitchen

o to turn a classic dish filled with gluten and inflammatory ingredi

to an equally delicious but brain-friendly meal. Instead of regular f

wheat, youll use coconut flour, nut meals like ground almonds,

ound flaxseed; in lieu of sugar, youll sweeten your recipes with st

small amounts of whole fruits (until youre ready to fully discon

ourself from sweets); and rather than cook with processed vegetable

oull stick with old-fashioned butter and extra-virgin olive oil.

And when youre faced with temptation (the box of doughnuts at wa friends birthday cake), remind yourself that youll pay for

dulgence. Be willing to accept those consequences if you cannot say

grain brainfree way of life is, in my humble opinion, the m

lfilling and gratifying way of life there is. Enjoy it.

As youll soon discover, Ive gathered a terrific selection of recipes

ill make your move into a healthier way of life absolutely stress-fre

e kitchen. These meals are easy to prepare, fun to serve, and downr


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licious to eat. The additional bonus is that as you spend time in y

wn kitchen cooking these wonderful dishes, you will see the weight

f and, should you choose to have them, laboratory tests will show

mprovements in many areas of your biochemistry. Perhaps m

mportantly, if your brain could talk out loud, you would hear it say th

happy and functioning at its highest level. Arent those good eno

asons to say good-bye to gluten and most carbohydrates, and say hellalthy fat?


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THE GRAIN BRAINPANTRY

YOURE FAMILIAR WITHmy book Grain Brain,you know what lies ah

o more bread, pasta, pastry, soy, or sugars. Even most products labegluten-free or sugar-free are banished. But dont panic: thats wh

is cookbook is here to help. Im going to show you how you can conq

our cravings for sugar, wheat, and addictive carbs while still eating w

normous satisfaction and achieving optimal health. Youll quic

scover that it is worth the effort as you spend your days with cle

oughts, better sleep, and renewed energy.As you begin your new way of life in the kitchen, I suggest that

arn to grocery shop when you are nothungry, and with a shopping lis

and. This prevents spur-of-the-moment purchases, which usually fall

e not-good-for-you category. Youll find that most healthy foods (fr

oduce, meats, and dairy products) are located around the perimeter of

ocery store, while the bad guys (prepackaged, processed foods)

ually in the middle aisles, so steer clear of those toxic areas. Heod stores are often just as much at fault in terms of the prepared fo

nd packaged foods that they offer. To me, your best bet is your lo

rmers market, where you are almost always assured that the vegeta

e grown free of pesticides and other potentially harmful growth aids,

e meat, poultry, and fish come as nature intended. Of course, I

nderstand that shopping in this way can be expensive, but I thending a little extra money to splurge on brain-friendly nutritio

orth it. The old adage pay me now or pay me later is extrem

levant here, for if you dont spend money on good nutrition today, yo

spending money on expensive treatments later for ailments that

uld have avoided altogether.

All of the recipes in this book were tested using organic prod

asture-raised or grass-fed poultry and meats, wild-caught fish


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ellfish, and farm-fresh eggs. Unsalted butter, extra-virgin olive

conut oil, unsweetened nut milks, and unadulterated herbs and spices

so part and parcel of putting the recipes together. It is important that

e the same high-quality ingredients when cooking on your own. If

ont have a local farmers market, you will find that many of these h

uality products are available at large supermarkets, chain stores,

ecialty food shops, as well as online.The eggs (remember, these are natures perfect food) used in all of th

cipes were direct-from-the-farm, but I realize that this is not alw

ossible. You should, however, be aware of the different terminology u

commercial egg distribution, since eggs are so important in this d

ollowing is a little tutorial so you will know which eggs to buy.

Organic eggs designate the feed and land on which the hens w

ised rather than how they were raised. The hens may be held in cage

open space but, in most instances, they are cage-free. USDA orga

rtification requires that the feed used must have been produced on l

at has had no toxins, chemical fertilizers, or pesticides applied fo

inimum of three years. The hens cannot receive any antibio

ormones, invasive drugs, growth aids, or vaccines and must be gnly organic, nongenetically engineered feed.

Free-range eggs are those gathered from hens that have ind

uarters but are allowed free roam in the outdoors (though often in

nclosed or fenced area). There is no stipulation about feed or drug us

eir maintenance.

Cage-free eggssimply imply that the hens are not raised in cages,

some type of floor arrangement with nest crates in which they can

eir eggs. Again, there is no stipulation about feed or drug use in t

aintenance.

But before you stock your pantry with all of these good foods, yo


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ave to sweep your kitchen clean of any items not allowed on this d

he following list is long, so get some big boxes and pack up all of th

anned foods and food products:

Avoid these grains and starches:

Barley, bulgur, couscous, farina, graham flour, Kamut, matzo meal, semolina, spelt, triticale, wheat, wheat germ

All foods containing these grains and starches, including ba

goods, bread, breaded food items, breadcrumbs, cakes, cereals, cook

crackers, doughnuts, muffins, pasta, pastries, pretzels

Avoid these general foods:Agave, canned baked beans, beer, blue cheeses, candy, ch

commercially prepared chocolate milk, chutneys, cold cuts, commun

wafers, cooking oils (soybean, corn, cottonseed, canola, pea

safflower, grape seed, sunflower, rice bran), corn products, dried fr

egg substitutes, energy bars, flavored coffees and teas, frozen yog

fruit fillings, gravies, honey, hot dogs, ice cream, instant hot drijams (and jellies and preserves), juices, ketchup, malt vinegar, m

syrup, margarine, marinades, commercially prepared mayonnaise, n

dairy creamer, oats and oat bran (unless certified gluten-free), pi

potatoes, processed cheeses (such as Velveeta) and cheese spre

puddings, roasted nuts, salad dressings, sausages, seitan, sherb

sodas, commercially prepared soups (and bouillons and broths),

sauce, sports/energy drinks, sugar (all types), sweet potatoes/yateriyaki sauce, trail mix, vegetable shortening, vodka, wheatgrass, w

coolers

Avoid all packaged foods labeled fat-free or low-fat unless

e authentically fat-free or low-fat, such as vinegars, mustards, w

c.


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Avoidall unfermented soy products (such as tofu, bean curd, and

ilk) and processed foods made with soy. Always check for soy pro

olate in the list of ingredients in any processed food. Eliminate all

urgers, soy cheese, soy hot dogs, soy nuggets, soy ice cream, and

ilk yogurt. Although some naturally brewed soy sauces are technic

uten-free, many commercial brands have trace amounts of gluten.

Avoid packaged products that contain these ingredients, which

code words for gluten:Amino peptide complex,Avena sativa, br

ce syrup, caramel color (frequently made from barley), cyclodex

xtrin, fermented grain extract,Hordeum distichon, Hordeum vulg

ydrolysate, hydrolyzed malt extract, hydrolyzed vegetable prot

altodextrin, modified food starch, natural flavoring, phytosphingoxtract, Secale cereale, soy protein, Triticum aestivum, Triticum vulga

ydrolized vegetable protein (HVP), yeast extract.

Now that your kitchen is low-carb and gluten-free, you can restock w

oducts that will make cooking a brain-healthy diet a cinch. W

opping, take care when eyeing those products labeled and markete

gluten-free, low-carb, sugar-free, and all of the other health claome of these foods might be just fine if they did not contain gluten

gh dosage of carbohydrates to begin with. But generally these la

me about because the foods have been highly processed, and

nhealthy ingredient has been replaced with another that is equ

orrisome. In addition, by law, trace amounts of gluten or sugars m

main in processed items even if the label says they are free of them. Athough the FDA issued a regulation in August 2013 to define the t

gluten-free (and variations like free of gluten and no gluten) for f

beling, it still leaves the burden on the manufacturers to comply and

countable for using the claim truthfully. All of this confirms what I h

ready been saying: Youre better off preparing your own food t

lying on packaged products sold at the grocery store. And when you

ave to buy packaged products, you must be extremely well informed


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epared to carefully read the labels of all packaged items.

Now you are ready to shop.

The following items can be consumed liberally when youre ridd

ourself of grain brain. The preference is always fresh, local, and orga

ut individually quick frozen (IQF) organic foods can also be used.

ods have been flash-frozen in individual pieces, such as a single shr

blueberry, thereby preventing the frozen items from massing togend forming a solid block of icy food; they should ideally be organic

own as well.

Healthy oils and fats

Almond butter

Avocado oil

Cashew butter

Coconut oil

Extra-virgin olive oil

Ghee

Organic or pasture-fed butter

TahiniWalnut oil

Raw or cured fruit fats

Avocados

Coconuts

Olives

Nut milks

Unsweetened almond milk

Unsweetened coconut milk


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Nuts

All raw or toasted nuts, except peanuts, which are a legume (N

When buying commercially packaged roasted nuts, check the labe

they might have been processed with sugars or oils that should

avoided.)

Dairy products

All cheeses except blue or highly processed cheeses (such as Velveet

American slices)

Seeds

Chia seeds

Flaxseed

Pumpkin seeds

Sesame seeds

Sunflower seeds

Herbs, seasonings, and condiments

All fresh and dried herbs, spices, and rhizomes

Many commercially packed condiments and seasonings, such

mustards, horseradish, salsas, tapenades, vinegars, and herb/s

mixtures can be used if they were made without the addition of wh

derived vinegars or any sweetener other than natural stevia. Be awthat some packaged products are made at plants that process w

and/or soy and thus may be contaminated.

Vegetables

Alfalfa sprouts

Artichokes


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Asparagus

Beets

Bell peppers

Bok choy

Broccoli

Broccoli rabe

Brussels sproutsCabbage

Cauliflower

Celery

Collards

Cucumbers

EggplantsFennel

Garlic

Green beans

Haricots verts

Jicama

Kale

Kohlrabi

Leafy lettuces and greens

Leeks

Mushrooms

Mustard greens

Onions

PlantainsPumpkins

Radishes

Rutabaga

Sauerkraut

Scallions

Shallots

Spinach


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Summer squashes and squash blossoms

Swiss chard

Tomatillos

Turnips

Water chestnuts

Watercress

Winter squashesYellow wax beans

Low-sugar fruits (Note: Those with an asterisk [*] are substanti

higher in sugar, so consume these in moderation. Theres nothing wr

with adding a fresh grapefruit to your breakfast, but you wouldnt w

to then eat peaches and pears or other high-sugar fruits later that day

Avocados

Grapefruits*

Kiwis*

Lemons

LimesNectarines*

Orange zest

Peaches*

Pears*

Plums*

TomatoesCommercially packed pickles if no wheat-derived vinegar or sweete

are usedcheck the label

Proteins

Whole eggs

Wild fish


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Black cod

Halibut

Herring

Grouper

Mahimahi

Red snapper

SalmonSardines

Sea bass

Trout

Shellfish and mollusks

Calamari (squid)

ClamsCrab

Lobster

Mussels

Octopus

Oysters

Shrimp

Grass-fed or pasture-raised meats

Beef

Bison/buffalo

Lamb

Pork

Veal

Grass-fed organ meatsBrain

Heart

Liver

Kidneys

Sweetbreads

Tongue

Free-range, organic poultry and wild birds


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Chicken

Duck

Goose

Guinea fowl

Ostrich

Quail

Turkey

The following foods can be used in moderation. Moderation me

at you may eat small amounts (no more than 1 serving) of th

gredients once a day. Again, if you follow the recipes in this bo

oull learn how to smartly consume these ingredients. I dont intend

ou to have to count carbs or weigh your food. The general princiutlined in this book will teach you how to make this new way of

fortless.

Nongluten grains

Amaranth

Buckwheat

Millet

Oats (Note: Although oats do not naturally contain gluten, if they

processed at mills that also handle wheat, they are freque

contaminated. Avoid oats unless they come with a guarantee that t

are gluten-free.)

QuinoaRice (brown, white, wild)

Sorghum

Teff

Nongluten flours used in very small amounts for dusting, coating

thickening sauces only:

Tapioca starch

Chestnut flour


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Brown rice flour

Legumes

Dried beans

Lentils

Dried peas

Vegetables

Carrots

Parsnips

Full-fat dairy products(Use very sparingly in recipes or as a toppin

Cottage cheese

Cream

Kefir

Milk

Yogurt

Whole sweet fruits (Note: Those with an asterisk [*] are substanti

higher in sugar, so consume these only as a special treat, and then o

in moderation.)

Apples

Apricots*Bananas

Berries (best choice)

Cherries

Grapes

Mangos*

Melons*

Papayas*


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Pineapples*

Pomegranates

Sweeteners

Natural stevia

Dark chocolate having at least 70 percent cacao content

Flavorings

Unsweetened dark cocoa powder

Alcohol

Wine, preferably red, but no more than one glass a day


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BASICS

ERE ARE A FEW recipes that will help you create terrific meals that fit

e grain brainfree regimen. The most important ones are homemocks (both chicken and beef) and mayonnaise, simply because they

ed so often. A superb homemade stock pulled from the freezer

uickly turn into a satisfying lunch with the addition of some chop

eens and/or other vegetables, or a dinner with meat or cheese added.

uces are clever multitaskers that can add zest to egg, vegetable, and m

shes. Ive included recipes for my favorite vinaigrettes, too, as well ice mix for adding zing to grilled meats.

Basic Stock

Basic Vinaigrette

Balsamic Vinaigrette

Italian Vinaigrette

Spiced Vinaigrette

Tomato Sauce

Mayonnaise

Easy Hollandaise Sauce

Chimichurri

Tapenade

Creole Crunch


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Basic Stock

AKES ABOUT 6 CUPS

ocks are fundamental kitchen staples, and a homemade stock is e

ore essential when youre freeing yourself from grain brain, bec

any commercially prepared stocks or broths are laden with unneces

gredients and can be high in salt. When you make stock yourself,

ave control over the ingredients, the seasoning, and the outcome.

For a rich stock, roast the bones first; if you want a really rich stock,

eces of fresh meat to the roasting bones. Bones that are not roasted

sult in a stock that is lighter in both color and flavor.

Be sure to use cold water when making stock. This ensures that

llagen (the gelatin-forming agent) is extracted from the bones as

quid heats. Adding the bones to hot water would seal them, keeping

llagen inside, and since much of the flavor comes from the collagen rtilage, you dont want to lose any of the deliciousness.

If you dont want to make stock, buy the best quality canned or bo

w-sodium organic chicken or beef broth you can find, and keep a sup

the pantry for last-minute kitchen emergencies.

4 pounds chicken, beef, or veal bones (raw, leftover, or roasted)1 carrot, peeled and chopped

1 celery rib, chopped

1 small onion, chopped

6 peppercorns

5 flat-leaf parsley sprigs

2 bay leaves

Place the bones in a large stockpot and cover with cold water by at least 2 inches. (Dd salt to the water; salt can be added when you use the stock in a recipe.) Bring to a


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er medium-high heat.

Add the carrot, celery, onion, peppercorns, parsley, and bay leaves. Be sure to skim

e scum that rises to the top. Again, bring to a boil; then, lower the heat to a bare sim

d cook, skimming frequently, until the stock is very flavorful, about 1 hour.

Remove the pot from the heat and pour the contents through a fine-mesh strainer in

an container. If you want a very clear stock, put a double layer of cheesecloth in

ainer before pouring.

Place the container of strained stock in a large bowl of ice to chill quickly. As it chills, th

rise to the top (along with any impurities); skim off and discard it.When cool, pour the stock into small (perhaps 1-cup) containers for ease of use, c

d store in the refrigerator for up to 2 days or in the freezer for up to 3 months.

cken Stock: Nutritional Analysis per Serving (1 cup): calories 10, carbohydrates 1 g, fiber 0 g, protein 2 g, fat 0 g, sodi

65 mg, sugar 0 g

ef Stock: Nutritional Analysis per Serving (1 cup): calories 15, carbohydrates 1 g, fiber 3 g, protein 4 g, fat 0 g, sodium

mg, sugar 1 g


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Basic Vinaigrette

AKES ABOUT 2 CUPS

his vinaigrette keeps well, covered and refrigerated. Not only is it a q

lad dressing, but it also adds flavor when drizzled on grilled f

ellfish, pork, or poultry.

1 cups extra-virgin olive oil

6 tablespoons red or white wine vinegar

Salt and pepper

Combine the oil and vinegar in a resealable containera glass jar with a lid works

ason with salt and pepper to taste, cover, and shake vigorously to emulsify.

Use immediately, or cover and store at room temperature for up to 3 days or in

rigerator for up to 1 month. If refrigerated, bring to room temperature and shake to b

fore using.

ARIATIONS:You can add 1 small minced shallot and/or 1 tablespoon minced fresh fla

rsley or chives to the basic recipe.

ritional Analysis per Serving (1 tablespoon): calories 90, carbohydrates 0 g, fiber 0 g, protein 0 g, fat 11 g, sodium 37 m

sugar 0 g


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Balsamic Vinaigrette

AKES ABOUT 2 CUPS

his is one of the most useful vinaigrettes to have as a pantry staple. It

rfect drizzle for grilled vegetables, meats, poultry, or meaty fish, as w

a delicious salad topper.

1 cups extra-virgin olive oil

cup balsamic vinegar

1 teaspoon Dijon mustard

Salt and pepper

Combine the oil, vinegar, and mustard in a resealable containera glass jar with

rks well. Season with salt and pepper to taste, cover, and shake vigorously to emulsify


rigerator for up to 1 month. If refrigerated, bring to room temperature and shake to b

fore using.

ARIATIONS: You can add 1 small minced shallot and/or 1 tablespoon minced fresh bt-leaf parsley, or chives to the basic recipe.


sugar 18 g


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Italian Vinaigrette

AKES ABOUT 1 CUPS

you use fresh herbs for this dressing, it wont be traditionally Ita

cause true Italian cooks prefer dried. Fresh herbs also offer an enti

fferent flavor than dried. The ratio of oil to vinegar here is different

a classic French vinaigrette and makes the mixture quite acidic. T

cipe works best on salads with firm lettuces or those that predomina

ature vegetables. It also makes a wonderful marinade for steaks or ch

cup red wine vinegar

1 teaspoon minced garlic

1 teaspoon dried oregano

1 teaspoon dried parsley

1 cup extra-virgin olive oil

Salt and pepper

Combine the vinegar, garlic, oregano, and parsley in a resealable containera glas

h a lid works well. Add the olive oil, season with salt and pepper to taste, cover, and s

orously to emulsify.


rigerator for up to 1 week. If refrigerated, bring to room temperature and shake to b

fore using.


sugar 0 g


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Tomato Sauce

AKES ABOUT 6 CUPS

his basic tomato sauce can be used as a component of casserole

atins or as the base for a more flavorful sauce when herbs, spi

getables, and/or meats are added. Of course, in the height of sum

hen tomatoes are at their most delicious, by all means make this sa

ith fresh-off-the-vine ones.

2 (28-ounce) cans chopped plum tomatoes, with their juice

1 cup canned tomato puree

cup unsalted butter

Salt and pepper

Combine the tomatoes and the puree in a heavy-bottomed saucepan over low heat. W

t, begin adding the butter in small amounts until it blends into the sauce. Season withd pepper to taste and continue to cook until the sauce has thickened slightly. It is ha

e an exact time as it will depend upon the liquid in the tomatoes and the looseness o

ree, but it should be no more than 30 minutes.

Use immediately, or remove from the heat and set aside to cool. Cover and store i

rigerator for up to 1 week or in the freezer for up to 3 months. If freezing, it is a good

do so in 1-cup containers for ease of use.

ritional Analysis per Serving ( cup): calories 65, carbohydrates 7 g, fiber 2 g, protein 2 g, fat 4 g, sodium 283 mg, sug

5 g


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Mayonnaise

AKES ABOUT 2 CUPS

lthough jarred mayonnaise is in almost everybodys refrigerator, it i

mple to make and tastes so good that I recommend you make your o

his gives you the assurance that it is both gluten- and carbohydrate-f

ou can make mayonnaise by hand using a whisk, but the blender met

quicker and easier on your wrist.

3 large egg yolks, at room temperature (see Note)

teaspoon salt

teaspoon dry mustard

1 tablespoon champagne vinegar or freshly squeezed lemon juice

1 to 2 cups extra-virgin olive oil or avocado oil

Fill the blender jar with boiling water and set it aside for a couple of minutes. (You neat the jar to help the eggs thicken.) Pour out the water and quickly wipe the jar dry.

Place the jar on the motor. Add the egg yolks and process on medium until very thick.

e salt and mustard and quickly incorporate. Add the vinegar and process to blend.

With the motor running, begin pouring in the oil through the hole in the lid a

cruciatingly slow drip. The slower the drip, the more even the emulsification. When a

f of the oil has been added, you should have a sauce that is like old-fashioned h

eam, and you can begin adding the oil just a bit more quickly, as curdling will no longe

issue. Continue adding the oil until the mayonnaise has a soft, creamy consistency

ems too thick after you have added all of the oil, add just a smidge more vinegar oough hot water to smooth the mix.

Scrape the mayonnaise into a clean container with a lid. Cover and store in the refrige

up to 5 days.

ARIATIONS:To the above recipe, you can add minced fresh herbs, minced seeded gred hot chiles or bell peppers, grated ginger root, or grated fresh horseradish to t

ound spices can also vary the flavor; cumin, cayenne, and cracked black peppe

vorite additions.


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OTE: Although we have all heard concerns about eating uncooked eggs, if you use ality eggs that have been properly stored, along with the quantity of acid called for in

cipe, there should be no risk. However, homemade mayonnaise does not keep,

vered and refrigerated, for long periods of time. It is best consumed when made.


sugar 0 g


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ritional Analysis per Serving (3 tablespoons): calories 294, carbohydrates 1 g, fiber 0 g, protein 2 g, fat 31 g, sodium 4

mg, sugar 0 g


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Chimichurri

AKES ABOUT 1 CUPS

his is my version of the classic Argentinean meat condiment. Altho

pecially wonderful on steaks, it can be used on almost anything, f

afood to meat to vegetables, to add a delightfully fresh flavor. It sho

made no more than a couple of hours before using so that the h

tain their bright color and taste. It is one of the most refreshing sauc

now.

2 cups chopped fresh flat-leaf parsley

cup chopped scallions, green and white parts

2 tablespoons chopped fresh oregano

2 tablespoons chopped fresh cilantro

1 tablespoon minced garlic

Juice and grated zest of 1 lemon1 cup extra-virgin olive oil

3 tablespoons white wine vinegar

Salt and pepper

Combine the parsley, scallions, oregano, cilantro, garlic, lemon juice, and lemon zest i

wl of a food processor fitted with the metal blade. Process, using quick on and off turn

t barely mince and combine.

Scrape the mixture from the processor bowl into a clean container. Add the oil and vind stir to blend. Season with salt and pepper to taste and serve. Chimichurri can be st

vered, in the refrigerator for up to 1 day, but the longer you store it, the darker the colo

, and you want it to be a fresh green.

ritional Analysis per Serving (1 tablespoon): calories 168, carbohydrates 2 g, fiber 1 g, protein 1 g, fat 19 g, sodium 1

mg, sugar 0 g


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Tapenade

AKES 2 CUPS

his pungent mix is a typical Provenal dish that in France is gener

rved on small toasts along with an aperitif. I find it works marvels w

w or lightly steamed vegetables. It can also be used to stuff poultr

ork. Tapenade traditionally has anchovies, but Ive made them optio

re. Either way, it is a tasty dip.

6 tablespoons extra-virgin olive oil

2 tablespoons finely chopped onion


cup chopped red bell pepper

cup chopped yellow bell pepper

cup chopped green bell pepper

1 cup chopped imported black olives

cup chopped walnuts3 tablespoons chopped fresh flat-leaf parsley

1 tablespoon minced fresh basil

1 tablespoon chopped capers

cup red wine vinegar

cup minced anchovies, optional

Salt and pepper

Heat the oil in a heavy-bottomed saucepan over medium heat. Add the onion and gd cook, stirring, just until they begin to color, about 3 minutes. Add the bell peppers

ok, stirring occasionally, just until the peppers have softened, about 6 minutes more.

Stir in the olives, walnuts, parsley, basil, and capers. When blended, add the vinegar

chovies (if using) and season with salt and pepper to taste. Lower the heat and cook

e flavors have blended and the mixture is slightly thick, about 5 minutes.

Remove from the heat and set aside to cool. Use immediately, or cover and store i

rigerator for up to 3 weeks.

ritional Analysis per Serving (2 tablespoons): calories 52, carbohydrates 1 g, fiber 0 g, protein 1 g, fat 5 g, sodium 113 m


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Creole Crunch

AKES ABOUT 2 CUPS

reole food, which is considered a bit more refined than Cajun, comb

sty French, African, and Spanish flavors. This crunchy rub adds a b

ice and heat to pork, chicken, steaks, and burgers as well as to shr

nd fish. If you like even more heat, add additional cayenne pepper.

1 cup dried onion flakes

cup dried bell pepper flakes

3 tablespoons hot paprika

3 tablespoons dried thyme

3 tablespoons dried oregano

3 tablespoons black pepper

2 tablespoons cayenne pepper

2 tablespoons celery seeds

1 tablespoon dried garlic flakes

Combine all of the ingredients in a small bowl, mixing to blend well. Transfer to an ai

ntainer, cover, and store in a cool, dry spot for up to 6 months.


sugar 1 g


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Morning Wake-Up Call

RVES 1

heres no better way to start the day than with an energy boost. Quic

epare, smooth to drink, and filled with goodness, this creamy green j

ightens the morning rush. The juice is smoother when processed

icer but also works just fine in a blender. It is particularly important

ou use organically grown, well-washed ingredients. Feel free to u

gular lemon if a Meyer lemon is not available.

8 large kale leaves

4 celery ribs

1 seedless cucumber

1 (1-inch) piece ginger root

1 avocado, peeled, pitted, and chopped

Juice of Meyer lemon

Place all of the ingredients in an electric juicer and process to juice. Alternatively, cho

e, celery, cucumber, and ginger and place them in a blender. Add the avocado and

ce of the half lemon and process on high until smooth. Drink immediately.

ritional Analysis per Serving: calories 361, carbohydrates 37 g, fiber 16 g, protein 11 g, fat 23 g, sodium 196 mg, sugar


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Rise and Shine Shake

RVES 1

his shake is a fabulous wake-up in a glass. You can change the flavor

e health benefits if you like by replacing the blueberries with half o

vocado and the almond milk with unsweetened coconut milk. Either w

s a delicious, nutritious shake.

cup frozen blueberries

cup almond meal or freshly pulverized almonds

2 tablespoons ground flaxseed

2 tablespoons almond butter

cup cold unsweetened almond milk

2 or 3 ice cubes

Combine the blueberries, almond meal, flaxseed, and almond butter in a blender jar.e milk and ice cubes and process until it reaches a shake-like consistency. If its too t

d cold water or additional almond milk. Drink immediately.

ritional Analysis per Serving: calories 502, carbohydrates 26 g, fiber 12 g, protein 17 g, fat 41 g, sodium 218 mg, sugar


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Quick Crunchy Cereal

RVES 1

his recipe is in my book Grain Brain, but I thought it should be inclu

re, too, as it meets all of my dietary guidelines and is so easy to

gether for a quick and healthy breakfast. You can use any raw, unsa

ut that you like.

cup chopped raw, unsalted walnuts

cup unsweetened coconut flakes

cup fresh berries

cup unsweetened almond milk

Combine the walnuts, coconut flakes, and berries in a cereal bowl. Add the milk and s

mbine. Serve.

ritional Analysis per Serving: calories 518, carbohydrates 20 g, fiber 8 g, protein 10 g, fat 47 g, sodium 127 mg, sugar 8


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Ungranola

AKES ABOUT 4 CUPS

his quasi-cereal mimics granola, but without any grains, it comple

eets our breakfast rules. If you dont have clarified butter on h

conut oil or extra-virgin olive oil will work just fine. Watch carefull

ou bake, as the nuts can quickly turn from golden and toasty to dark

edible. If you grow to love this mix as a wholesome start to your d

ouble or triple the recipe and keep it on hand for snacking as well.

1 cup chopped raw almonds

1 cup chopped raw cashews

1 cup raw pumpkin seeds

1 cup unsweetened coconut flakes

2 tablespoons flaxseed

1 tablespoon chia seeds1 teaspoon ground cinnamon

teaspoon ground nutmeg

teaspoon ground allspice

1 tablespoon stevia powder

3 tablespoons clarified butter (see here), ghee, or unsalted butter, melted

Preheat the oven to 350F. Line a baking sheet with parchment paper or a nonstick sil

n liner and set aside.Combine the almonds, cashews, pumpkin seeds, coconut flakes, flaxseed, chia se

namon, nutmeg, and allspice in a mixing bowl. Stir in the stevia. When well blended, d

h the butter and toss to coat.

Pour the mixture onto the prepared baking sheet and, using a spatula, spread it out

en layer. Place in the preheated oven and bake, stirring occasionally, until nicely toa

d aromatic, about 25 minutes.

Remove the baking sheet from the oven and place it on a wire rack to allow the mixtu

ol. When cool, serve or store in a covered container in a cool spot for up to 3 days or i

rigerator for up to 1 month.


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ritional Analysis per Serving ( cup): calories 457, carbohydrates 15 g, fiber 6 g, protein 13 g, fat 40 g, sodium 11 m

sugar 3 g


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When ready to cook, heat a slight slick of olive oil in a nonstick frying pan over me

at. Add the patties and fry, turning occasionally, until cooked through and brown, abou

nutes (an instant-read thermometer inserted into the center should read 165F). Serve

ritional Analysis per Serving (1 patty): calories 255, carbohydrates 3 g, fiber 1 g, protein 26 g, fat 16 g, sodium 183 m

sugar 1 g


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Breakfast Hash

RVES 6

his is my version of an old-fashioned New England red flannel has

usually made with corned beef and potatoes, but I think this versio

ven better than the classic. Traditionally, the hash should be topped w

poached or fried egg. If you choose to add the egg, bake the hash

dividual ramekins and then top each serving with an egg and a spri

chopped parsley. You would then have a sensational brunch dish.


1 cup finely chopped onion


Salt and pepper

1 large beet, roasted, peeled, and finely diced

2 cups finely chopped kale1 pound finely diced cooked roast beef

1 teaspoon gluten-free Worcestershire sauce, optional

cup grated Parmesan cheese

Preheat the oven to 375F.

Heat the oil in a large, oven-safe frying pan over medium heat. Add the onion and g

ason with salt and pepper to taste, and cook, stirring frequently, until very soft and

ginning to color, about 5 minutes.Stir in the beet and kale and continue to cook for another minute or two, just until the

s wilted. Add the beef and the Worcestershire sauce (if using) and stir to blend comple

ste and, if necessary, adjust the seasoning.

Pat the mixture down to an even layer and sprinkle the top with the cheese. Transfer t

eheated oven and bake until the top is golden brown and crisp, about 20 minutes. Rem

m the oven and serve.

ritional Analysis per Serving: calories 261, carbohydrates 7 g, fiber 1 g, protein 24 g, fat 15 g, sodium 239 mg, sugar 2 g


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Eggs Benedict with Zucchini Pancakes

RVES 4

ow can you have eggs Benedict without the traditional English muf

ou might ask. Well, you just ditch the muffin and place the ham and e

n a crispy zucchini pancake. A little more work for the cook, but e

easure for the diner. I always make more pancakes than I need beca

ople invariably ask for another. I assure you that youll never go bac

at muffin. Of course, if you are short on time, the eggs and sauce

mply be placed on a bed of leafy greens.

For perfect eggs Benedict, featuring eggs with tender whites and ru

olks, you must gently poach the eggs in just barely simmering wa

hey should never be cooked at a hard simmer or boil or the whites

come tough and the yolks firm. Since there is now much concern ab

e safety of lightly cooked eggs, I barely poach the eggs and then hem in a saucepan of very warm water (130F) for 15 minutes. T

ethod allows the cook to prepare the remaining ingredients as the e

arm and cook.

1 tablespoon white vinegar

4 extra-large eggs, at room temperature

4 slices Canadian bacon4 Zucchini Pancakes (recipe follows)

1 recipe Easy Hollandaise Sauce (here)

1 tablespoon chopped fresh flat-leaf parsley


Heat about 3 inches of water in a large, shallow saucepan over medium heat until bub

m around the edge. Add the vinegar.

In another saucepan of similar size, heat 3 inches of water to 130F on a c


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Roasted Onion Omelet with Sun-Dried Tomato and OnionChutney

RVES 6

his sensational omelet can be served either hot or at room temperature

eakfast, brunch, lunch, or a light supper. I always try to have some

ver because it makes such a tasty addition to green salads for supper.

dian spices are so aromatic that you need almost nothing else to crea

emorable meal. The chutney can also be used as a condiment for gri

eats, poultry, or fish.

10 large eggs

cup chopped fresh cilantro

1 teaspoon hot curry powder

teaspoon ground toasted cumin

Pinch ground turmeric

Pinch cayenne pepper, or to tasteSalt and pepper


1 cups roasted onions (see Note)

1 teaspoon roasted garlic puree (see Note)

teaspoon minced ginger root

2 cups finely chopped leafy greens, such as kale, mustard greens, or collards

1 cup finely diced peeled and seeded plum tomatoes, well drained

1 cup chopped mushrooms

1 teaspoon minced seeded hot green chile, or to taste6 tablespoons Sun-Dried Tomato and Onion Chutney (here)

Break the eggs into a mixing bowl and whisk to blend. Add the cilantro, curry, cu

meric, and cayenne and combine. Season with salt and pepper to taste. Set aside.

Heat the oil in a large, nonstick saut pan over medium heat. Add the roasted on

rlic, and ginger and saut for 2 minutes. Stir in the greens, tomatoes, mushrooms,

le and saut until the flavors have combined and the vegetables are very hot, abo

nutes.Pour the seasoned eggs into the pan, lifting and tilting the pan so that the eggs cove


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getables. Reduce the heat to medium-low and cover. Cook until the eggs are set and

ttom is brown, about 12 minutes. (You can turn the omelet if you wish to brown both s

t it is not necessary.) Alternatively, you can bake the omelet in an oven-safe skillet at 3

about 45 minutes.

Flip the cooked omelet onto a warm serving platter. Cut into six wedges, doll

blespoon chutney on each, and serve immediately.

OTE:To make 1 cups roasted onions, combine 4 cups diced onions with cup oliv

d season with salt and pepper to taste. Spread out in a nonstick baking pan and placeeheated 350F oven. Roast, tossing occasionally, until the onions are golden brown

ost of the moisture has cooked out, about 30 minutes. Use immediately, or cover and

the refrigerator for up to 1 week. Roasted onions may be added to other egg dishe

ed as a flavoring accent for other vegetables or sauces.

To make roasted garlic: If roasting a whole head, lay the head on its side and cut abo

h off the stem end. Lightly coat the entire head (or individual unpeeled cloves) with oliv

ap tightly in aluminum foil and place in a baking pan in a preheated 350F oven. Roast

ft and aromatic; whole heads should take about 25 minutes and individual cloves abo

nutes. Remove from the oven, unwrap, and let cool slightly. Using your fingertips, pussh from the skin. The clove may or may not pop out whole, but either way it doesnt ma

roasted garlic usually gets mashed or pureed before use. Use immediately, or cover

ore in the refrigerator for up to 1 week or in the freezer for up to 3 months.



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Sun-Dried Tomato and Onion Chutney

AKES ABOUT 3 CUPS

3 cups chopped sweet onions

2 cups chopped sun-dried tomatoes (not oil-packed)

2 tablespoons minced ginger root

1 tablespoon minced seeded hot red or green chile

1 tablespoon stevia powder

1 tablespoon chili powder

2 teaspoons mustard seeds

1 teaspoon cumin seeds cup cider vinegar

1 tablespoon freshly squeezed lemon juice

Combine the onions, tomatoes, ginger, and chile in a heavy-bottomed sauc

eferably nonstick). Stir in the stevia, chili powder, mustard seeds, and cumin seeds.

e vinegar and lemon juice and stir to combine. Place over medium heat and cook, st

quently, until the onions are very soft and the mixture is quite thick and has a well-bala

vor, about 30 minutes. If the mixture gets too thick before the onions have softenedater or tomato juice, cup at a time, to thin.

Remove from the heat and allow to come to room temperature. Serve, or cover and

the refrigerator for up to 1 month.


sugar 1 g


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Manchego Tortilla

RVES 6

o, no, nothis is not the tortilla you are thinking of. In Spain, an om

known as a tortilla and the traditional tortilla de patatas cont

otatoes, which I have eliminated to make this a Grain Brain favo

epared in a pan specially made to create a soft, juicy finished cake ab

2 inches around and 1 inches high, this classic Spanish dish can

und in tapas bars throughout Spain.

When making this tortilla, it is most important to prepare it i

onstick, oven-safe pan with a good amount of spicy extra-virgin olive

ee Note). For extra Spanish flavor, add about 1 cups chopped f

nge, organic chorizo when you are sauting the leeks and garlic.

If you cant find Manchego cheese, you can substitute Asiago or a v

arp white cheddar.

cup spicy extra-virgin olive oil

1 cups chopped leeks, white part only


Salt and pepper

3 cups roughly chopped well-drained artichoke hearts (jarred, canned, or thawed

frozen)

8 large eggs cup chopped Manzanilla olives

6 ounces thinly sliced Manchego cheese


Heat the olive oil in a 12-inch nonstick oven-safe frying pan over medium heat. Add

eks and garlic. Season with salt and pepper to taste and saut just until the leeks

ftened, about 4 minutes. Add the artichoke hearts and cook for an additional 2 min

move from the heat and, using the back of a spatula, pat the artichoke mixture evenly


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Torta Rustica

RVES 6

his torta is a hearty breakfast and also makes a terrific brunch or lu

sh when served with a fresh spinach salad on the side. A traditio

alian holiday torta is usually encased in pastry dough. My versio

ghter and easier to makeand perhaps even tastier than its Italian cou


cup grated onion


2 cups cooked, chopped, well-drained spinach (see Note)

1 cup sheeps milk ricotta cheese

cup grated Pecorino Romano cheese

Salt and pepper

Preheat the oven to 500F. Generously butter a 2-quart casserole and set aside.

Heat the olive oil in a small frying pan over medium heat. Add the onion and garlic

ut just until softened, about 3 minutes. Remove from the heat and set aside.

Combine the spinach with the ricotta and Pecorino in a mixing bowl. Add the rese

on mixture, season with salt and pepper to taste, and stir to blend completely. Scrap

xture into the prepared casserole, smoothing the top with a spatula.

Transfer to the preheated oven and bake for 5 minutes; then, lower the heat to 350F

ke until completely set and golden brown around the edges, about 20 minutes more.

Remove from the oven and set aside for 5 minutes. Cut into six wedges and serve.

OTE: You can use frozen chopped organic spinach if you thaw it completely and care

ueeze out all of the liquid. If the spinach is too wet, the torta wont set properly.



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LUNCH

YOUNORMALLY EAT lunch in a restaurant or company cafeteria, now is

me to start brown-bagging it. Although you can often find unadulterashes to order when you eat out, its far better to lunch on someth

ouve made at home using the best possible ingredients. Soups and st

n often be eaten at room temperature or packed in a thermos; salads

put together and dressed when you are ready to eat; and many of

ore complicated dishes can be made for a lunch or brunch or even di

home and then the leftovers used to create a healthy lunch for the nay. I can almost guarantee that if you share your brown bag with your

orkers you will soon have everyone following your diet.

Really Great Tomato Soup

Mushroom-Hazelnut Soup

Winter Squash SoupChilled Avocado Soup

Coconut-Chicken Soup

Texas-Style Chili

Curried Pork Stew

Green Mango, Watercress, and Arugula Salad

Avocado-Walnut SaladCaesar Salad with Asiago Tuiles

Tomatoes with Mozzarella, Avocado, and Basil

Greek Salad

Chefs Salad Bowl

Tuscan Salad

Beef and Watercress Salad


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Thai Pork Lettuce Cups

Warm Rainbow Chard, Pancetta, and Almond Salad

Tomatoes Stuffed with Shrimp Salad

Shrimp and Celery Salad

Nioise Salad

Salmon-Avocado SaladKale and Bacon Frittata

Shakshuka (Eggs in Purgatory)

Wild Mushroom Gratin

Cheese Souffl

Falafel with Tahini Sauce

Spicy Chicken Burgers with GuacamoleAlmond-Crusted Chicken Strips

The Best Beef n Cheese Burgers

Garlic-Herb Mussels


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Really Great Tomato Soup

RVES 6

erfectly ripe, juicy tomatoes give this soup the intense flavor you n

g, fat, deep-red beefsteaks are the best. If there are fresh herbs that

articularly like, add them to the onions or use them as a garnish. Basi

urse, is the perfect mate for ripe tomatoes. A slice or two of fresh gr

hile will add a bit of heat if thats to your liking.

cup unsalted butter

8 ounces onions, chopped


6 pounds very ripe tomatoes, cored and chopped

Salt and pepper

Crumbled feta cheese, for optional garnish

Heat the butter in a large nonreactive soup pot over medium heat. Add the onions

rlic, lower the heat, and cook, stirring frequently, until soft and fragrant but not col

out 20 minutes.

Add the tomatoes and season with salt and pepper to taste. Raise the heat to medium

d continue to cook, stirring frequently, until the tomatoes are mushy and the mixture so

out 25 minutes.

Remove from the heat. Transfer to a blender, in batches if necessary, and process

ooth. Be sure to hold down the lid of the blender with a kitchen towel, as the pressure

e hot liquid can force it right off.When all of the soup has been pureed, pour it through a fine-mesh sieve into a c

nreactive saucepan. Taste and, if necessary, season with additional salt and pep

turn to medium heat and cook until hot.

Remove from the heat and ladle into shallow soup bowls. Sprinkle with feta chees

sired, and serve.

ritional Analysis per Serving (about 1 cups): calories 224, carbohydrates 20 g, fiber 6 g, protein 4 g, fat 16 g, sodi

409 mg, sugar 13 g


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Mushroom-Hazelnut Soup

RVES 6

When I first tasted this soup I experienced an intriguing mix of flavor

y palate. It is a tricksteryou get a hint of hazelnut, but when the

end into the mushrooms a unique umami flavor is revealed. You

ake it with either chicken stock for a rich soup or vegetable stock f

ghter lunch. If you need only one serving, it keeps well, covered

frigerated, and will taste even better when warmed up a day or two la

you want to move it to the dinner table, top it with slices of grilled p

usage and a mound of fried thinly sliced shiitake mushrooms, along w

garnish of chopped flat-leaf parsley or tarragon.

cup unsalted butter

1 pound onions, sliced1 pounds cremini mushrooms, chopped

Salt and pepper

3 to 4 cups chicken stock (here) or low-sodium chicken broth

cup finely ground toasted hazelnuts (from about 3 ounces whole nuts)

Heat the butter in a large saucepan over medium-low heat. Add the onions and c

rring frequently, until soft and translucent, about 12 minutes. Add the mushrooms

ntinue to cook, stirring frequently, for 10 minutes. Season with salt and pepper to tasteough chicken stock to barely cover, raise the heat, and bring to a simmer. Immedi

duce the heat and simmer for an additional 10 minutes.

Remove from the heat and stir in the nuts. Pour into a blender, in batches if neces

d process until smooth. You may have to add more chicken stock to reach a smooth

nsistency. Be sure to hold down the lid of the blender with a kitchen towel, as the pres

m the hot liquid can force the lid right off.

Pour the soup into a clean saucepan and place over medium heat until very hot. Rem

m the heat and serve.

ritional Analysis per Serving (about 1 cup): calories 198, carbohydrates 14 g, fiber 3 g, protein 6 g, fat 15 g, sodium 41 m


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sugar 5 g


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Winter Squash Soup

RVES 6

his soup is perfect for a fall or winter day when there is a chill in the

ith the heat from the ginger and chile balancing the sweetness of

uash. It also makes a beautiful first course for a dinner party, pale ora

ghlighted with a few dots of heavy cream and chives as garnish.

up may be made ahead of time and stored, covered, in the refriger

r up to 3 days or in the freezer for up to 2 months.

Since this soup is relatively high in carbohydrates, take care about

mainder of your total carbohydrate intake for the day.

2 medium winter squash, such as butternut, kabocha, or Hubbard, peeled, halved,

seeded, and cubed

1 cup chopped shallots

1 teaspoon grated ginger root

1 teaspoon minced seeded green chile

teaspoon curry powder

teaspoon ground nutmeg

teaspoon ground cinnamon

teaspoon ground cardamom

Salt and white pepper

5 cups chicken stock (here) or low-sodium chicken broth

2 tablespoons heavy cream, for optional garnish1 tablespoon minced fresh chives or flat-leaf parsley, for optional garnish

Set a steamer basket in a large stockpot with just enough water to come up to the bo

the steamer basket. Bring the water to a boil over high heat. Combine the squash cu

allots, and ginger in the steamer basket, cover, and steam until the squash is very ten

out 15 minutes.

Transfer the squash mixture, in batches, to a food processor fitted with the metal b

ocess to a smooth puree. As the squash is pureed, transfer it to a large saucepan.When all of the squash is pureed, add the chile, curry powder, nutmeg, cinnamon,


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rdamom to the pan, along with salt and white pepper to taste. Add the chicken stock

ace over medium-high heat. Bring to a simmer; then, lower the heat and simmer unt

vors have blended, about 20 minutes.

Serve hot, garnished with just a few dots of heavy cream and a sprinkle of chopped c

flat-leaf parsley, if desired.

ritional Analysis per Serving (2 cups): calories 162, carbohydrates 39 g, fiber 7 g, protein 5 g, fat 0 g, sodium 170 m

sugar 9 g


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Chilled Avocado Soup

RVES 2

his soup is delicious unadorned, but if you feel like getting fancy, a l

ound of crab or lobster meat, a beautiful large shrimp, or even a

eces of avocado in the center make it dinner-party ready. It is light

freshing, and the beneficial avocado makes it a star in the Grain B

et.

Ive made the recipe for only two servings so that it remains a glor

ale green. If you are serving more than two people it can easily

oubled or tripled, but it cant sit around for very long as the color dark

nd isnt nearly as pleasing.

1 large ripe avocado, peeled, pitted, and diced

cup diced peeled seedless cucumber1 cups cold chicken stock (here) or low-sodium chicken broth

cup cold unsweetened almond milk

2 tablespoons freshly squeezed lime juice

Salt

Tabasco sauce

Chopped

Gb Cookbook

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