Plant Paradox Cooking Made Easy

Starting and maintaining a new diet is hard, and Dr. Steven Gundry’s Plant Paradox program, excellent as it is, is no exception.

Like with any diet book, it doesn’t help when you have to constantly leaf back and forth through the pages, trying to keep track of where each recipe is for the various phases and associated meal plans. After experiencing this first-hand, I decided to create this interactive guide.

You’ll find a trove of lectin-free breakfast, lunch, dinner and dessert recipes that cover phases 1, 2 and 3 of the Plant Paradox diet.

You should still read Dr. Gundry’s NY Times best-selling book, as this guide is meant to be an accompaniment, not a substitute. The Plant Paradox (Amazon) is a great read and understanding why lectins are so problematic, and why prebiotic fiber is so important (and much more), are key to keeping you motivated to stick to the diet. The Plant Paradox Cookbook (Amazon) is great, too, and it has many meal plans and recipes that are not found here. Both are widely available.

People have suggested bookmarking this page on your phone, for easy access. Here’s how to do it on an iPhone or iPad. When it comes time to head to the store, don’t miss our mobile-friendly Plant Paradox shopping list.

If you need additional inspiration, check out my list of Dr. Gundry’s best cooking videos.

Starting and maintaining a new diet is hard, and Dr. Steven Gundry’s Plant Paradox program, excellent as it may be, is no exception.

Like with any diet book, it doesn’t help when you have to constantly leaf back and forth through the pages, trying to keep track of where each recipe is for the various phases and associated meal plans. After experiencing this first-hand, I decided to create this interactive guide.

You’ll find a trove of lectin-free breakfast, lunch, dinner and dessert recipes that cover phases 1, 2 and 3 of the Plant Paradox diet.

You should still read Dr. Gundry’s NY Times best-selling book, as this guide is meant to be an accompaniment, not a substitute. The Plant Paradox is a great read, and understanding why lectins are so problematic, and why prebiotic fiber is so important (and much more), are key to keeping you motivated to stick to the diet. The cookbook is great, too, and it has many meal plans and recipes that are not found here. Both are widely available.

People have suggested bookmarking this page on your phone, for easy access. Here’s how to do it on an iPhone or iPad. When it comes time to head to the store, don’t miss our mobile-friendly Plant Paradox shopping list.

If you need inspiration, check out my list of Dr. Gundry’s best cooking videos.

PHASE 1: PLANT PARADOX 3-DAY CLEANSE

The Plant Paradox 3-Day Cleanse is relatively easy by cleansing standards, as you don’t have to fast and there are some great meals included. Consume plenty of healthy fats to avoid getting hungry.

An asterisk (*) indicates that the recipe contains chicken or salmon, and that there are vegan and/or vegetarian variations. Hyperlinks take you to Plant Paradox meals and recipes further down the page, in the recipe section.

Plant Paradox Meals and Recipes: Phase 1

DAY 1

BREAKFAST: Green Smoothie
SNACK: Romaine Lettuce Boats Filled with Guacamole
LUNCH: Arugula Salad with Chicken and Lemon Vinaigrette*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Cabbage-Kale Saute with Salmon and Avocado*

DAY 2

BREAKFAST: Green Smoothie
SNACK: Romaine Lettuce Boats Filled with Guacamole
LUNCH: Romaine Salad with Avocado and Cilantro-Pesto Chicken*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Lemony Brussels Sprouts, Kale, and Onions with Cabbage “Steak”

DAY 3

BREAKFAST: Green Smoothie
SNACK: Romaine Lettuce Boats Filled with Guacamole
LUNCH: Chicken-Arugula-Avocado Seaweed Wrap with Cilantro Dipping Sauce*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Roasted Broccoli with Cauliflower “Rice” and Sauteed Onions

Vegetarian meal modification: Replace animal protein with approved Quorn products.

Vegan meal modification: Replace animal protein with grain-free tempeh, hemp tofu, or 3/4-inch-thick cauliflower slices seared over high heat in avocado oil until golden brown on both sides.

To get you going, here’s an inspired take on the Plant Paradox 3-Day Cleanse. Just because it’s healthy doesn’t mean it can’t be delicious! 

Watch the video below to hear Dr. Gundry explain the Plant Paradox 3-Day Cleanse.

PLANT PARADOX PHASE 2: REPAIR AND RESTORE

Phase 2 of the Plant Paradox diet lasts for a minimum of six weeks, so it’s a good thing there’s no shortage of delicious meals and recipes to choose from. You can alternate these two weekly meal plans or create your own. Get cooking!

  • Recipes marked with an asterisk (*) contain chicken, fish, shellfish, or eggs. Consume no more than 4 ounces of animal protein per meal.
  • Vegetarians and vegans can refer to the vegetarian and vegan versions of recipes.
  • For other dishes, vegans can substitute grain-free tempeh, hemp tofu, VeganEggs, pressure-cooked legumes, or cauliflower “steaks” for animal protein.
  • Vegetarians can also substitute acceptable Quorn products.

Plant Paradox Meals and Recipes: Phase 2

DAY 1

BREAKFAST: Green Smoothie
SNACK: 1/4 cup raw nuts
LUNCH: Pastured chicken breast and cabbage slaw wrapped in lettuce leaves with sliced avocado*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Spinach Pizza with a Cauliflower Crust; mixed green salad with avocado vinaigrette dressing

DAY 2

BREAKFAST: Paradox Smoothie
SNACK: 1/4 cup raw nuts
LUNCH: Small can of salmon mashed with 1/2 avocado and splash of balsamic vinegar, wrapped in lettuce leaves*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Cassava Flour Waffles with a Collagen Kick*; grilled or stir-fried broccoli with perilla or avocado oil and 1 teaspoon sesame oil

DAY 3

BREAKFAST: “Green” Egg-Sausage Muffin*
SNACK: 1/4 cup raw nuts
LUNCH: Two hard-boiled pastured eggs topped with Basil Pesto* and salad of your choice with vinaigrette.
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Grilled Alaska salmon*; Roast Parmesan-Scented Cauliflower Mash; asparagus salad topped with sesame seeds and dressed with sesame oil and vinegar

DAY 4

BREAKFAST: Cinnamon-Flaxseed Muffin In a Mug
SNACK: 1/4 cup raw nuts
LUNCH: “Raw” Mushroom Soup; salad of your choice with vinaigrette
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Sorghum Salad with Radicchio topped with 3 or 4 grilled wild-caught shrimp or 4 oz. crabmeat*

DAY 5 

BREAKFAST: Green Smoothie
SNACK: 1/4 cup raw nuts
LUNCH: Miracle Noodles or other konjac noodles tossed with olive oil, salt, and pepper; Boston lettuce salad with vinaigrette
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Baked Okra Lectin-Blocking Chips; grilled pastured chicken breast

DAY 6

BREAKFAST: Perfect Plantain Pancakes*
SNACK: 1/4 cup raw nuts
LUNCH: Tops and Bottoms Celery Soup; salad of your choice with vinaigrette
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Grilled Portabella-Pesto Mini “Pizzas”; salad of your choice with vinaigrette; steamed artichoke

DAY 7

BREAKFAST: Coconut-Almond Flour Muffin in a Mug*
SNACK: 1/4 cup raw nuts
LUNCH: Chicken Arugula Avocado Seaweed Wrap with Cilantro Dipping Sauce*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Veggie Curry with Sweet Potato “Noodles”; Cauliflower “Rice”; salad of your choice with vinaigrette

Plant Paradox Meals: Phase 2, Week 2

During Phase 2 of the Plant Paradox Diet program the list of things you can eat has expanded, including some very delectable dishes.

The meal plan for Phase 2, week 2 is delicious, so head to the store, and get cooking! The full list of recipes is found further below.

DAY 8

BREAKFAST: Green Smoothie
SNACK: 1/4 cup raw nuts
LUNCH: Grilled pastured chicken breast*; Shaved Kohlrabi with Crispy Pear and Nuts
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Grilled Alaska salmon*; Baked “Fried” Artichoke Hearts; cabbage and carrot slaw with sesame oil and cider vinegar dressing

DAY 9

BREAKFAST: Paradox Smoothie
SNACK: 1/4 Cup raw nuts
LUNCH: Canned sardines in olive oil mashed with 1/2 avocado and splash of balsamic vinegar, and wrapped in lettuce leaves*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Nutty, Juicy Shroom Burgers, Protein Style; grilled or stir-fried asparagus with perilla or avocado oil and I teaspoon sesame oil

DAY 10

BREAKFAST: Cranberry-Orange Muffin*; 2 scrambled pastured eggs with sliced avocado
SNACK: 1/4 cup raw nuts
LUNCH: Thoroughly Modern Millet Cakes*; salad of your choice with vinaigrette
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Grilled Alaskan salmon*; Roast Parmesan-Scented Cauliflower Mash; endive and arugula salad topped with sesame seeds and dressed with vinaigrette

DAY 11

BREAKFAST: Cinnamon-Flaxseed Muffin in a Mug*
SNACK: 1/4 cup raw nuts
LUNCH: Arugula Salad with Chicken and Lemon Vinaigrette*
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Sorghum Salad with Radicchio, topped with Alaskan salmon*

DAY 12

BREAKFAST: Green Smoothie
SNACK: 1/4 cup raw nuts
LUNCH: Tops and Bottoms Celery Soup; salad of your choice of vinaigrette dressing 
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Cabbage-Kale Saute with Salmon and Avocado*; Cauliflower “Rice”; spinach and red onion salad with vinaigrette dressing

DAY 13

BREAKFAST: Cassava Flour Waffles with a Collagen Kick*
SNACK: 1/4 cup raw nuts
LUNCH: Romaine Salad with Avocado and Cilantro-Pesto Chicken
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Marinated Grilled Cauliflower “Steaks”; watercress, jicama, and radish salad with vinaigrette; steamed artichokes with grass-fed ghee

DAY 14

BREAKFAST: Coconut-Almond Flour Muffin in a Mug
SNACK: 1/4 cup raw nuts
LUNCH: Arugula salad topped with a small can of tuna* with perilla oil and vinegar dressing
SNACK: Romaine Lettuce Boats Filled with Guacamole
DINNER: Veggie Curry with Sweet Potato “Noodles“; Baked Okra Lectin-Blocking Chips

KETO INTENSIVE CARE PROGRAM

The Plant Paradox Keto Intensive Care program is designed for people whose bodies need a little extra help. Repeat these plans every week, adding your own variations as long as you stay within the guidelines provided on pages 261-267 of the Plant Paradox program book.

Modify the Phase 2 recipes to limit your intake of fish or other animal protein to a maximum of 4 ounces per day. Unless otherwise noted, dress all salads with “keto vinaigrette,” which is a one-to-one mix of olive or perilla oil and MCT oil, plus the amount of vinegar you prefer. Variations for vegetarians and vegans are provided in parentheses.

Plant Paradox Keto Meals and Recipes

DAY 1

BREAKFAST: Green Smoothie with 1 tablespoon added MCT oil
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: Quorn Chik’n Cutlets and cabbage slaw wrapped in lettuce with 2 tablespoons avocado mayonnaise and sliced avocado. Drink 1 tablespoon MCT oil.
SNACK: 1 packet single-serving coconut oil or tablespoon MCT oil
DINNER: Spinach Pizza with a Cauliflower Crust smothered with olive oil and MCT oil; mixed green salad topped with avocado and “keto vinaigrette”

DAY 2

BREAKFAST: Coconut-Almond Flour Muffin in a Mug served in a bowl with 1/2 cup heavy cream (full-fat canned coconut cream or coconut milk) eaten with a spoon
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: Canned tuna or sardines in olive oil (hemp tofu, grain-free tempeh, or Marinated Grilled Cauliflower Steaks”), mashed with 1/2 avocado and splash of balsamic vinegar, 1 tablespoon MCT oil, and wrapped in lettuce leaves
SNACK: 1 packet single-serving coconut oil or 1 tablespoon MCT oil
DINNER: Nutty, Juicy Shroom Burgers, Protein Style, with grilled or stir-fried broccoli and perilla or avocado oil, 1 teaspoon sesame oil, and 1 tablespoon MCT oil

DAY 3

BREAKFAST: “Green” Egg-Sausage Muffin (vegan or vegetarian version), served in a bowl with 1 tablespoon MCT or coconut oil plus 1 tablespoon olive or perilla oil, and eaten with a spoon
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: Thoroughly Modern Millet Cakes topped with sliced avocado; salad of your choice with “keto vinaigrette” plus 1 tablespoon MCT oil
SNACK: 1 packet single-serving coconut oil or 1 tablespoon MCT oil
DINNER: Grilled Alaskan salmon (grilled grain-free tempeh or hemp tofu); Roast Parmesan-Scented Cauliflower Mash (omit parmesan cheese); asparagus salad topped with sesame seeds and dressing of sesame oil and vinegar plus 1 tablespoon MCT oil

DAY 4

BREAKFAST: Cinnamon-Flaxseed Muffin in a Mug, served in a bowl with 1/2 cup heavy cream (coconut cream or canned coconut milk) and eaten with a spoon
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: “Raw” Mushroom Soup, with 1 tablespoon MCT oil and 2 tablespoons olive or perilla oil added to recipe and more oil drizzled on top to serve; salad of your choice with “keto vinaigrette”
SNACK: 1 packet single-serving coconut oil or 1 tablespoon MCT oil
DINNER: Sorghum Salad with Radicchio topped with 3 or 4 grilled wild shrimp or 4 oz. crabmeat, picked through, and 1 tablespoon MCT oil. (Replace shrimp with hemp seeds, hemp tofu, tempeh, or Marinated Grilled Cauliflower “Steaks.”)

DAY 5

BREAKFAST: Green Smoothie with 1 tablespoon added MCT oil
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: Miracle Noodles or other konjac noodles tossed with olive oil and MCT oil, or 1/2 cup sour cream or 1/4 cup cream cheese (or 1/2 cup coconut cream or canned coconut milk), salt and pepper; Boston lettuce salad with “keto vinaigrette”
SNACK: 1 packet single-serving coconut oil or 1 tablespoon MCT
DINNER: Veggie Curry with Sweet Potato “Noodles”; Cauliflower “Rice,” cooked in coconut cream or canned coconut milk; spinach and red onion salad with “keto vinaigrette”

DAY 6

BREAKFAST: 2 avocado halves, each filled with 1 egg yolk and 1 tablespoon MCT oil, grilled under broiler until yolk starts to thicken, and eaten with a spoon (fill avocado with coconut cream.)
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: Tops and Bottoms Celery Soup, with 1/2 cup heavy cream (or 1/2 cup coconut cream) added during cooking; salad of your choice with “keto vinaigrette”
SNACK: 1 packet single-serving coconut oil or 1 tablespoon MCT oil
DINNER: Grilled Portabella-Pesto Mini “Pizzas” (vegan or vegetarian version); salad of choice with “keto vinaigrette”; steamed artichoke with dipping sauce of unlimited melted ghee with i tablespoon MCT oil (use coconut oil or red palm oil as dipping sauce)

DAY 7

BREAKFAST: 3-yolk omelet (toss the whites) plus 1 whole egg, filled with mushrooms and spinach and cooked in coconut oil and covered with perilla, avocado, or olive oil (vegan or vegetarian version of “Green” Egg-Sausage Muffin)
SNACK: 1/4 cup macadamia nuts or Romaine Lettuce Boats Filled with Guacamole
LUNCH: Arugula salad topped with canned tuna, salmon, or sardines (hemp tofu, grain-free tempeh, or Marinated Grilled Cauliflower “Steaks”) and “keto vinaigrette” SNACK 1 packet single-serving coconut oil or 1 tablespoon MCT oil
SNACK: 1 packet single-serving coconut oil or 1 tablespoon MCT oil
DINNER: Miracle Noodles or other konjac noodles tossed with Kirkland Pesto Sauce (or vegan pesto), plus additional 1 tablespoon MCT oil

PLANT PARADOX DIET PHASE 1 RECIPES

Table of Contents

Salads and Light Fare

Green Smoothie

Phases 1-3
Serves 1
Total time: 5 minutes

1 cup chopped romaine lettuce
1/2 cup baby spinach
1 mint sprig, with stem
1/2 avocado
4 tablespoons freshly squeezed lemon juice
3 to 6 drops stevia extract
1/4 cup ice cubes
1 cup tap or filtered water

Place all the ingredients in a high-powered blender and blend on high until smooth and fluffy, adding more ice cubes if desired. Add a little more water if the smoothie is too thick. You can make a triple batch and refrigerate for up to three days in a covered glass container.

Arugula Salad with Chicken and Lemon Vinaigrette

Note that this recipe uses the same dressing that’s in the Romaine Salad with Avocado and Cilantro-Pesto Chicken. You might, therefore, want to make two batches of dressing, storing the rest in a glass container to use in a meal the following day.

Phases 1-3
Serves 1
Total time: 15 minutes

CHICKEN
1 tablespoon avocado oil
4 ounces boneless, skinless pasture-raised chicken breast, cut into 1/2-inch-thick strips
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon sea salt, preferably iodized
Zest of 1/2 lemon (optional)

DRESSING
2 tablespoons extra-virgin olive oil
1 tablespoon freshly squeezed lemon juice
Pinch sea salt, preferably iodized

SALAD

11/2 cups arugula
Sauteed mushrooms (optional)

MAKE THE CHICKEN. Heat the avocado oil in a small skillet over high heat. Place the chicken strips in the hot pan and sprinkle with the lemon juice and salt. Sauté the chicken strips for about 2 minutes; turn them and sauté for another 2 minutes, until cooked through. Remove from the pan and reserve.

MAKE THE DRESSING. Combine the ingredients in a mason jar with a tight-fitting lid. (Double the ingredients if making two batches.) Shake until well combined.

TO SERVE. Toss the arugula in the dressing and top with the chicken, adding the lemon zest, if desired.

VEGAN VERSION: Replace the chicken with grain-free tempeh, hemp tofu, or a cauliflower “steak,” a 3/4-inch-thick cauliflower slice seared over high heat in avocado oil until golden brown on both sides.

VEGETARIAN VERSION: Same as above or substitute acceptable Quorn products.

Romaine Salad with Avocado and Cilantro-Pesto Chicken

To save time on this meal, make the cilantro pesto in advance and store for up to three days in the refrigerator in a covered glass container. You can substitute basil or parsley for the cilantro.

Phases 1-3
Serves 1
Total time: 15 minutes

CHICKEN
1 tablespoon avocado oil
4 ounces boneless, skinless pasture-raised chicken breast, cut into 1/2 -inch-thick strips
1 tablespoon freshly squeezed lemon juice
1/4 teaspoon sea salt, preferably iodized

PESTO
2 cups chopped cilantro
1/4 cup extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
1/4 teaspoon sea salt, preferably iodized

DRESSING
1/2 avocado, diced
2 tablespoons freshly squeezed lemon juice
2 tablespoons extra-virgin olive oil
Pinch sea salt, preferably iodized

SALAD

1 1/2 cups chopped romaine lettuce
Chopped radishes (optional)

MAKE THE CHICKEN: Heat the avocado oil in a small skillet over high heat. Place the chicken strips in the hot pan and sprinkle with the lemon juice and salt. Sauté the chicken strips for about 2 minutes; turn them and sauté for another 2 minutes, until cooked through. Remove from the pan and reserve.

MAKE THE PESTO: Place the ingredients in a high-powered blender. Process on high until very smooth.

MAKE THE DRESSING. Toss the avocado in 1 tablespoon of the lemon juice and set aside. Combine the remaining 1 tablespoon lemon juice, the olive oil, and salt in a mason jar with a tight-fitting lid. (Double the ingredients if making two batches.) Shake until well combined.

TO SERVE. Toss the romaine in the dressing. Arrange the avocado and chicken over the lettuce and spread the pesto on top.

VEGAN VERSION: Replace the chicken with grain-free tempeh, hemp tofu, or a cauliflower “steak,” a 3/4-inch-thick cauliflower slice seared over high heat in avocado oil until golden brown on both sides.

VEGETARIAN VERSION: Same as above or substitute acceptable Quorn products.

 

Chicken-Arugula-Avocado Seaweed Wrap with Cilantro Dipping Sauce

Nori is a form of seaweed that has been flattened into squares or strips. It makes a great stand-in for flatbread. A bamboo mat, available in the Asian foods section of most supermarkets, can help you roll tight seaweed wraps.

Phases 1-3
Serves 1
Total time: 15 minutes

FILLING
1 tablespoon avocado oil
4 ounces boneless, skinless pasture-raised chicken breast, cut into
1/2-inch-thick strips
2 tablespoons freshly squeezed lemon juice
1/4 teaspoon sea salt, preferably iodized, plus additional to taste
1/2 avocado, diced
1 cup arugula
1 sheet nori (sushi seaweed)
4 green olives, pitted and halved

CILANTRO DIPPING SAUCE
2 cups chopped cilantro
1/4 cup extra-virgin olive oil
2 tablespoons freshly squeezed lemon juice
1/4 teaspoon sea salt, preferably iodized

MAKE THE FILLING. Heat the avocado oil in a small skillet over high heat. Place the chicken strips in the hot pan and sprinkle with 1 tablespoon of the lemon juice and the salt. Sauté the chicken strips for about 2 minutes; turn them and sauté for another 2 minutes until cooked through. Remove from the pan and reserve. Toss the avocado in the remaining tablespoon lemon juice and season with salt.

MAKE THE DIPPING SAUCE. Place the ingredients in a high-powered blender. Process on high until very smooth.

TO SERVE. Arrange the arugula on the bottom half of the seaweed sheet. Top with the chicken, avocado, and olives. Sprinkle with salt. Carefully roll into a tight wrap, sealing the end with a little water. Cut in half and serve with the cilantro dipping sauce.

VEGAN VERSION: Replace the chicken with grain-free tempeh, hemp tofu, or a cauliflower “steak,” a 3/4-inch-thick cauliflower slice seared over high heat in avocado oil until golden brown on both sides.
VEGETARIAN VERSION: Same as above or substitute acceptable Quorn products.

Romaine Lettuce Boats Filled with Guacamole

I recommend you use Hass avocados for your guacamole (and other recipes). Hass have a black or dark green pebbly skin and contain more fat (the heart-healthy monounsaturated kind) than the larger, smooth-skinned Florida avocados, which tend to be more watery.

Phases 1-3
Serves 1
Total time: 5 minutes

1/2 avocado
1 tablespoon finely chopped red onion
1 teaspoon finely chopped cilantro
1 tablespoon freshly squeezed lemon juice
Pinch sea salt, preferably iodized
4 romaine lettuce leaves, washed and patted dry

Toss the avocado in the remaining tablespoon lemon juice and season with salt.

MAKE THE DIPPING SAUCE. Place the ingredients in a high-powered blender. Process on high until very smooth.

TO SERVE. Arrange the arugula on the bottom half of the seaweed sheet. Top with the chicken, avocado, and olives. Sprinkle with salt. Carefully roll into a tight wrap, sealing the end with a little water. Cut in half and serve with the cilantro dipping sauce.

VEGAN VERSION: Replace the chicken with grain-free tempeh, hemp tofu, or a cauliflower “steak,” a 3/4-inch-thick cauliflower slice seared over high heat in avocado oil until golden brown on both sides.

VEGETARIAN VERSION: Same as above or substitute acceptable Quorn products.

Lemony Brussels Sprouts, Kale, and Onions with Cabbage “Steak”

Use any of the many types of kale. Unless you’re using baby kale, remove the stems before chopping. (There is no need to remove the stems or chop baby kale.)

Phases 1-3
Serves 1
Total time: 20 minutes 

4 tablespoons avocado oil
One 1-inch-thick red cabbage slice
1/4 teaspoon plus 1 pinch sea salt, preferably iodized
1/2 red onion, thinly sliced
1 cup brussels sprouts, thinly sliced
1 1/2 cups chopped kale
1 tablespoon freshly squeezed lemon juice
Extra-virgin olive oil (optional)

Heat a skillet over high heat. When it is hot, add 1 tablespoon of the avocado oil, reduce heat to medium, and sear the cabbage slice until it is golden brown on one side, about 3 minutes. Flip and brown it on the other side. Season with the pinch of salt, move to a plate, and cover to keep warm.

Wipe the skillet clean with a paper towel and return to the stove top. Heat 2 tablespoons of the avocado oil in the skillet over medium heat. Add the onion and brussels sprouts. Sauté until tender, about 3 minutes.

Add the remaining 1 tablespoon avocado oil, the kale, and lemon juice, and sauté for another 3 minutes, until the kale is wilted. Season with the 1/4 teaspoon salt. To serve, top the cabbage “steak” with the sautéed vegetables. Add a drizzle of olive oil, if desired. 

Cabbage-Kale Saute with Salmon and Avocado

This recipe is very adaptable. Replace the salmon with another wild-caught fish or shellfish, or with pastured chicken. Or use bok choy or Napa cabbage instead of green cabbage.

Phases 1-3
Serves 1
Total time: 20 minutes

1/2 avocado, diced
3 tablespoons freshly squeezed lemon juice
4 pinches sea salt, preferably iodized
3 tablespoons avocado oil
1 1/2 cups finely sliced green cabbage
1/2 red onion, thinly sliced
3 ounces wild-caught Alaskan salmon

Toss the diced avocado in 1 tablespoon of the lemon juice and season with a pinch of salt. Set aside. Heat a skillet over medium heat. When it is hot, add 2 tablespoons of the avocado oil and the cabbage and onion. Sauté until tender, about 10 minutes, stirring occasionally. Season with 2 more pinches of salt. Using a slotted spatula, remove from the skillet and set aside.

Add the remaining 1 tablespoon avocado oil to the skillet, raise the heat to high, and add the remaining tablespoons lemon juice and the salmon. Sear the salmon, flipping after 3 minutes, until cooked through, about 6 minutes total. Season with the remaining pinch salt. To serve, top the sautéed cabbage and onions with and avocado.

VEGAN VERSION: Replace the salmon with grain-free tempeh, hemp tofu, or a cauliflower “steak,” a 1/4-inch-thick cauliflower slice seared over high heat in avocado oil until golden brown on both sides.

VEGETARIAN VERSION: Same as above or substitute acceptable Quorn products.

Roasted Broccoli with Cauliflower “Rice” and Sauteed Onions

To make cauliflower “rice,” grate the cauliflower with a cheese grater, using the largest holes, into rice-shaped pieces. You can also pulse it in a food processor, using the S-blade, cutting the cauliflower into chunks first and being careful not to over-process it. You can also serve the cauliflower “rice” part of this recipe with other main course dishes.

Phases 1-3
Serves 1
Total time: 20 minutes

CAULIFLOWER “RICE”
1/2 head medium cauliflower, riced
1 tablespoon avocado oil
1 tablespoon freshly squeezed Lemon juice
1/4 teaspoon curry powder
1 pinch sea salt, preferably iodized

BROCCOLI 

1 1/2 cups cut-up broccoli florets
1 1/2 tablespoons avocado oil pinch sea salt, preferably iodized

CURRIED ONIONS

1/2 tablespoon avocado oil
1/2 tablespoon avocado oil
1 pinch sea salt, preferably iodized

Heat the oven to 325°F. Sauté the cauliflower in a medium skillet with 1 tablespoon of the avocado oil, the lemon juice, curry powder, and a pinch of salt until tender, 3 to 5 minutes. Do not let it get mushy by overcooking. Transfer the cauliflower “rice” to a plate and keep warm. Wipe the skillet clean with a paper towel.

Put the broccoli in a Pyrex dish with 1 tablespoon of the avocado oil. Roast in the oven for 15 minutes, stirring twice, until tender. Season with a pinch of salt. Reheat the skillet over medium heat. When it is hot, add the remaining 1/2 tablespoon avocado oil and the sliced onion and sauté until tender, stirring frequently, for about 5 minutes. Season with a pinch of salt.

To serve, place the cauliflower “rice” on a plate and top with the broccoli and sauteed onions.

PLANT PARADOX DIET PHASE 2 & 3 RECIPES

Breakfasts

Breakfast can be one of the toughest meals to change. Fear not! There are plenty of great breakfast meals and recipes for the Plant Paradox diet.

Coconut-Almond Flour Muffin in a Mug

This tasty breakfast mufiin takes just minutes to prepare. Double the recipe to make two muffins, and reheat the second mugfin the following day to save even more time.

You can play with the basic recipe by adding 1 teaspoon cocoa powder, lemon or orange zest, mint leaves, or any other herb or berry to change the flavor and add polyphenols or flavonoids. If you don’t have a microwave, pour the batter into a frying pan and serve it up as a pancake.

Phases 2-3
Serves 1 
Prep time: 3 minutes
Cook time: 2-3 minutes

1 tablespoon extra-virgin coconut oil, melted
1 tablespoon extra-virgin olive oil or macadamia nut oil
1 tablespoon coconut flour
1 tablespoon almond flour
1/2 teaspoon aluminum-free baking powder
1 pinch sea salt, preferably iodized
1 packet stevia, or 2 teaspoons Just Like Sugar
1 tablespoon water
1 large pastured or omega-3 egg, lightly beaten

Place the ingredients in an 8 to 12-ounce microwave-safe mug, mixing well with a fork or spatula. Be sure to scrape the bottom and sides. Let it sit for a few seconds. Microwave on high for 1 minute plus 20-30 Seconds. Using a pot holder, remove the mug from the microwave and invert, shaking out the muffin. Let cool for a couple of minutes before eating.

VEGAN VERSION: Replace the egg with a VeganEgg.

Paradox Smoothie

Margo Montelongo posted this recipe on the Plant Paradox online discussion page, using several of Dr. Gundry’s products, plus a green banana, which is a resistant starch.

Phases 2—3
Serves 1
Total time: 2 minutes

1 scoop GundryMD Vital Reds or 1 tablespoon pomegranate powder
1 scoop GundryMD PrebioThrive or 2 tablespoons ground flaxseed
1 scoop GundryMD Primal Plants (apple flavor), or 1 scoop modified citrus pectin
1/2 green banana, sliced
1 tablespoon extra-virgin coconut oil
1 teaspoon Just Like, Sugar
1/2 cup sugar-free coconut milk
1 1/2 cups tap or filtered water
3 or 4 ice cubes

Place the Vital Reds, PrebioThriVe, and Primal Plants powders in a high-powered blender. Add the green banana, coconut oil, Just Like Sugar, coconut milk, water, and ice cubes, and blend on high until smooth and fluffy.

The GundryMD supplements in this smoothie don’t come cheap, but they will supercharge your Plant Paradox experience (and your health!). Here are links to Vital RedsPrimal Plants and PrebioThrive. You may also want to take a look at Lectin Shield, just make sure you don’t add it to your smoothie!

Cranberry-Orange Muffins

Both good sources of Vitamin C, cranberries and oranges have a natural affinity. Most dried cranberries are sweetened with sugar or corn syrup, which you want to avoid at all costs. You can find freeze-dried unsweetened cranberries at Trader Joe’s or Whole Foods, or online at Amazon. To make orange zest, use a microplane or the finest side of a four-sided grater, being careful to avoid the bitter white pith beneath the skin.

Phases 2-3
Serves 6
Prep time: 10 minutes 
Cook time: 20 minutes 

1/4 cup coconut flour
1/4 teaspoon sea salt, preferably iodized
1/4 teaspoon baking soda
1/4 cup extra-virgin coconut oil, melted
1/4 cup Just Like Sugar or xylitol
3 large pastured or omega-3 eggs
1 tablespoon orange zest
1/2 cup dried, unsweetened cranberries

Heat the oven to 350°F. Line a standard 6-cup muffin tin with paper liners. Place coconut flour, salt, and baking soda in a food processor with a blade. Add the coconut, Just Like Sugar, eggs, and orange zest. Pulse until blended. Remove the processor blade and stir in the cranberries by hand. Scoop the batter into the muffin tins, filling to just beneath the rim. Bake for 20 minutes. Let cool on a rack for 15 minutes before serving.

VEGAN VERSION: Replace the eggs with 3 VeganEggs.

Cinnamon-Flaxseed Muffin in a Mug

Grind fresh flaxseeds in a cofiee grinder or store ground flaxseed in the refrigerator. Fresh flaxseeds have a nutty taste, but they are not the best-tasting ingredient in the world, which explains the generous amount of cinnamon in this recipe. If the taste is actually unpleasant, it means the flaxseed has turned rancid and should be discarded. 

Phases 2—3
Serves 1 
Prep time: 3 minutes
Cook time: 1 minute

1/4 cup ground flaxseed
1 teaspoon cinnamon
1 large pastured or omega-3 egg
1 tablespoon extra-virgin coconut oil, melted
1 teaspoon aluminum-free baking powder
1 packet stevia

Place all the ingredients in an 8 to 12-ounce microwave-safe mug, and mix well with a fork or spatula. Be sure to scrape the bottom and sides. Let it sit for a few seconds. Microwave on high for 1 minute. Check and cook for another 5 to 15 seconds if the muffin appears still wet in the center.

Using a pot holder, remove the mug from the microwave and invert, shaking out the muffin. Let cool for a couple of minutes before eating. Enjoy your meal!

VEGAN VERSION: Replace the egg with a VeganEgg.

“Green” Egg Sausage Muffins

I know how challenging breakfast can be when you begin the Plant Paradox Program, but this recipe is so easy, tasty, and portable that you just have to try it! I like to put paper liners in the muffin pans, but they are not essential. Diestel Farms Turkey Italian Sausage or Turkey Chorizo, made from pastured turkey, is available at Whole Foods or other fine markets.

Keep leftovers in a covered glass casserole in the fridge or wrapped in wax paper in the freezer. You can reheat frozen muffins in the microwave, on high for 1 minute or until warm/hot to the touch. Or simply carry one to work and it will defrost by lunchtime. Peel off the liner and enjoy!

Phases 2-3
Makes 12 muffins
Prep time: 15 minutes
Cook time: 35 minutes

1 pound Diestel Farms Turkey Italian Sausage or Turkey Chorizo
One 10-ounce bag chopped organic frozen spinach (or chopped kale)
5 pastured or omega-3 eggs
2 tablespoons extra-virgin olive oil or perilla oil
2 cloves garlic, peeled, or 1 teaspoon garlic powder
2 tablespoons Italian seasoning
2 tablespoons dried minced onion
1/2 teaspoon sea salt, preferably iodized
1/2 teaspoon cracked black pepper

Heat the oven to 350°F. Line a standard-sized cup muffin tin with paper liners. Crumble the sausage or chorizo and put in a non-Teflon frying pan. Cook over medium-high heat, stirring frequently, until browned, about 8 to 10 minutes. Set aside.

With a sharp knife, poke small holes in the bag of spinach, put in a microwavable bowl, and place in the microwave on high for 3 minutes. Cut a tiny edge off the corner of the bag, and squeeze as much water out of the bag as possible.

Place the drained spinach, eggs, olive oil, garlic, Italian seasoning, onion, salt, and pepper in a high-speed blender and pulse blend for about 1 minute, or until thoroughly mixed. Transfer to a large bowl and stir in the sausage until well mixed.

Fill the muffin tins to just beneath the rim. Bake for 30 to 35 minutes, until the tops start to brown. Remove from the oven and let cool before removing individual muffins from the liner.

VEGETARIAN VERSION: Substitute Quorn Grounds for the sausage. There is no need to fry them. Instead, briefly defrost and add to the spinach mix with 1 teaspoon fennel seeds.

VEGAN VERSION: Replace the eggs With 5 VeganEggs; substitute 1 block of tempeh, coarsely chopped, for the sausage, adding 1 teaspoon fennel seeds.

Perfect Plantain Pancakes

A close cousin of the much sweeter banana, plantains are a good source of resistant starch, which your gut bugs thrive on.

Vanilla enhances the flavors of the other ingredients. Be careful on vanilla extract products that use artificial flavoring which you should avoid at all costs. I prefer to use Whole Foods organic vanilla 365 extract, which is pricier than conventional products, but because you use very little in each recipe, it goes a long way.

Phases 2-3
Serves 4; makes about 8 pancakes
Prep time: 10 minutes
Cook time: 20 minutes

2 large green plantains. peeled and cut in pieces
4 large pastured or omega-3 eggs
2 teaspoons pure vanilla extract
4 to 5 tablespoons extra-virgin coconut oil, divided
1/4 cup Just Like Sugar
1/8 teaspoon sea salt, preferably iodized
1/2 teaspoon baking soda

Place the plantain pieces in a blender or food processor and purée. You should have about 2 cups. Add the eggs and blend to form a smooth batter. Add the vanilla extract, 3 tablespoons of melted coconut oil, Just Like Sugar, the salt, and baking soda. Process on high for 2 to 3 minutes, until smooth.

Heat 1 tablespoon coconut oil in a pan or griddle over medium heat. When the oil shimmers, fill a 1/2 cup measure with batter and pour into the pan. Repeat for two to three more pancakes. Cook 4 to 5 minutes, until the top looks fairly dry and has little bubbles. Flip and cook 1 1/2 to 2 minutes more. Repeat with remaining batter, adding more oil as needed.

VEGAN VERSION: Replace the eggs with 4, VeganEggs.

 

Cassava Flour Waffles with a Collagen Kick

If you want to eat like a Kitavan Islander, you’ve got to use cassava flour. You may equate it with tapioca flour, because they come from the same root, but cassava flour is the key to fluffy, nongluten baking. (Trust me, I’ve tried them all.)

I’ve modified this great recipe by blogger Heather Resler, after meeting with my good friends at Vital Proteins to get some help for vegetarians like me (and hopefully you). Have it for breakfast, lunch, or dinner.

The folks at Vital Proteins have come up with marine collagen from wild salmon that just blows me away! It has no fishy taste or any taste–repeat, none. Have it for breakfast, lunch, or dinner. The marine collagen adds fish protein. If necessary, melt the coconut oil in the microwave on high for 30 seconds or set into a bowl of hot water until melted.

Phases 2-3
Serves 4; makes 4 to 8 waffles, depending on the size and shape of the waffle iron
Prep time: 5 minutes
Cook time: 15 minutes

4 pastured or omega-3 eggs
1/4 cup Vital Proteins marine collagen (optional_
1/2 cup cassava flour
1/2 cup extra-virgin coconut oil, melted 
1 tablespoon local honey or Manuka honey, or 3 tablespoons Just Like Sugar
1/2 teaspoon baking soda
1/4 teaspoon salt
Just Like Sugar for dusting waffles (optional)
One 12oz. package Trader Joe’s frozen wild blueberries (optional)

Heat a waffle iron. Place the eggs, marine collagen, if desired, cassava flour, coconut oil, honey, baking soda, and salt in a high-powered blender or regular blender and mix on high for 45 seconds or until well blended and slightly foamy.

If you don’t have a blender, whisk the eggs, coconut oil, marine collagen, and honey until well blended, and then whisk or stir in the cassava flour, baking soda, and salt. Using a 1/4 cup measure, ladle batter into the waffle iron and cook, following the manufacturer’s instructions. Check periodically, since they cook quickly.

If serving as a dessert (phase 3 only), you may want to sprinkle a light coating of Just like Sugar and add 1/4 cup wild blueberries on top of each waffle. But always remember, it is best to retreat from sweet!

VEGAN VERSION: Replace the eggs with 4, VeganEggs and omit the collagen.
VEGETARIAN VERSION: Omit the collagen.

 

Dr. Gundry’s Blueberry Pancakes

This gem of a recipe somehow didn’t make into either of Dr. Gundry’s books, but it is Plant Paradox compliant. Must try for anyone who likes blueberry pancakes (and who doesn’t!).

 

Snacks

Paradox Crackers

When you need a little crunch in your life, these crispy wafers fit the bill. Use them as chips with guacamole or as an accompaniment to scrambled eggs, soup, or a salad, or simply with a small piece of acceptable cheese. You can also experiment with different herbs if you wish.

Phases 2-3
Serves 4; makes 16-20 crackers
Prep time: 15 minutes
Cook time: 20 minutes

2 large pastured or omega-3 eggs
1 teaspoon tap or filtered water
1 cup almond flour
1/2 cup coconut flour
1/2 teaspoon sea salt
1 teaspoon Italian seasoning optional

Heat the oven to 350°F. Whisk the eggs and water together in a small bowl. In a medium bowl, mix the almond flour, coconut flour, and salt, adding the Italian seasoning, if desired.

Add the egg mixture to the flour mixture and blend well with a spoon or spatula, eliminating any lumps. Form into small balls about the size of a large marble, place on a cookie sheet, press flat with the back of a fork, and bake for about 20 minutes, until crisp. Let cool on a baking rack before serving.

Dr. G’s New and Improved World-Famous Nut Mix

Every patient who visits Dr. Gundry’s office to give blood is rewarded with 1/4 cup of his nut mix to munch on. Based on copious data that nuts protect your heart, brain, and overall health, this mix has been a part of the Plant Paradox program since its inception.

We now know that the resistant starches in nuts are just what your gut buddies have been asking for! This is why they have the remarkable ability to make you feel full and satisfied for hours.

My recipe originally contained peanuts and pumpkin seeds, but after seeing the effects of their lectins in a number of my patients, we modified the original mix about ten years ago to make it Plant Paradox friendly.

Nuts are good for you, but only in moderation. Put them in snack bags in 1/4 cup servings, or ladle them out with a 1/4 cup measure.

Phases 2-3
Makes 10 cups (40 servings)
Prep time: 5 minutes

1 pound raw shelled walnuts in halves and pieces
1 pound raw shelled pistachios or salted and dry-roasted pistachios
1 pound raw shelled macadamia nuts or salted and dry-roasted macadamias

Human Food Bar’s Favorite Lectin-Free Snack

My personal favorite snack is protein bars. I love the easy nutrition and convenience. But finding a healthy, lectin-free protein bar was not easy, especially since I didn’t like the Quest, Adapt and B-Up Bars Dr. Gundry was recommending. 

I scoured the Internet and looked at hundreds of bars (no, really), and finally happened upon MariGold Bars, which I believe is the best bar available (especially if you’re lectin-free). Watch the video below to learn more, or read the deep-dive article here.

I highly recommend starting with MariGold’s lectin-free sampler pack, which includes eight delicious lectin-free flavors. Use promo code HFB10 at checkout to get $10 off!

Beverages

Get Up and Go Cappuccino

Get your caffeine fix with this delicious treat.

Phases 2-3
Serves 7
Total time: 1 minute

1 cup hot coffee
1 tablespoon MCT oil
1 tablespoon French or Italian grass-fed butter, goat butter, or grass-fed ghee
1 packet stevia [optional]

Place the ingredients in a blender or Magic Bullet and blend for about 30 seconds. Pour into a mug and serve.

Sparkling Balsamic Vinegar Spritzer

Diet Coke, Diet Pepsi, Diet Dr. Pepper, Diet Root Beer, or diet whatever kills your gut buddies, but my surefire replacement is the color of your old cola and is similarly fizzy. The balsamic vinegar contains resveratrol, one of the most powerful polyphenol compounds, which does wonders for you–and the inner you.

Napa Valley Naturals Grand Reserve is my favorite balsamic vinegar, for its thick consistency and very smooth depth of flavor. Once you’ve tried this spritzer, you’ll never go back to cola!

San Pellegrino is my sparking water of choice. Unlike most carbonated waters, it has a balanced pH. San Pellegrino also contains the highest sulfur content of any leading brand.

Phases 2-3
Serves 7
Total time: 1 minute

8 to 10 ounces San Pellegrino or other high-pH sparkling water, chilled
1 to 2 tablespoons balsamic vinegar de Modena

Combine the sparkling water and balsamic in a glass, stir, and enjoy this life-giving drink!

Main and Side Dishes

The Plant Paradox diet is loaded with tasty recipes that are great for lunch and dinner. Get cooking, and enjoy!

Tops and Bottoms Celery Soup

Celery root, AKA celeriac, is a strong contender for the world ’s ugliest vegetable, but it makes up for its looks in taste. Plus tubers and roots of any kind make your gut buddies jump for joy.

My challenge is to get you to eat these foods. Everyone enjoys a hearty soup, but unfortunately, most creamy soups rely on cream, flour, and potatoes as thickening agents. Here’s my take on Food & Wine’s spotlight on chef Julianne Jones’s recipe for Celeriac Soup. Note that it’s suitable for vegans.

To prepare the celeriac, slice off the rough knobby portions with a knife or vegetable peeler.

Phases 2—3
Serves 4
Prep time: 25 minutes
Cook time: 35 minutes

3 tablespoons extra-virgin olive oil, or avocado or perilla oil, plus more for garnish [optional]
One 1-pound celery root, peeled and cut into 1-inch cubes
2 celery stalks with leaves, cut into 1-inch pieces
1/4 cup minced dried onion or 1/2 red onion, chopped
1 tablespoon chopped fresh rosemary leaves, or 1 teaspoon dried rosemary
1/2 teaspoon sea salt, preferably iodized
1/2 teaspoon cracked black pepper
3 cups organic vegetable broth
1/2 lemon
3 tablespoons chopped flat-leaf parsley, for garnish

In a large dutch oven or heavy saucepan, heat the 3 tablespoons of olive oil over medium heat. Add the chopped celery root, celery, onion, rosemary, salt, and pepper, and cook for about 5 minutes, until the celery root and celery start to soften and brown a bit.

Add the broth and lemon, and bring to a boil. Reduce the heat, cover, and simmer for 30 minutes. Stir occasionally and check to see when the celery root is tender. Once it is, remove from heat.

Transfer about half of the mixture to a high-speed blender and blend on the purée or soup setting until smooth and creamy. Repeat with the rest of the mixture and then reheat the whole batch in the dutch oven for about 5 minutes. To serve, pour into serving bowls and garnish with parsley. Drizzle 1 tablespoon olive oil over each bowl, if desired.

 

Sorghum Salad with Radicchio

Sorghum is used to make molasses, but the fact that it’s a resistant starch is not well known. Unlike all other grains except millet, sorghum has no hull, meaning no lectins. What it does have is a cornucopia of polyphenols and anticancer properties. And it tastes great to boot!

Sorghum‘s good for when you have an hour or so to spare, and freeze or refrigerate portions for later use. It never, ever goes mushy. Combine it with one of the greatest sources of inulin, radicchio (it is sometimes called Italian red lettuce, but it is really part of the chicory family), and some nuts, and you and your gut bugs will be ready for anything! Perilla, macadamia, or avocado oil can be substituted for the olive oil.

Phases 2-3
Serves 4,
Cook time: 2 hours for sorghum
Prep time: 15 minutes for salad

BASlC SORGHUM
1 cup sorghum
3 cups vegetable broth or water, plus more if necessary
1 tablespoon extra-virgin olive oil
1 teaspoon sea salt, preferably iodized

DRESSING
3 tablespoons balsamic vinegar or other vinegar
4 tablespoons extra-virgin olive oil
3 tablespoons capers, rinsed
1 teaspoon coriander powder or seeds
1 clove garlic, peeled

SALAD
1/2 cup chopped walnuts or pecans
1 head radicchio, torn or chopped into bite-size pieces
1/2 cup chopped flat-leaf parsley

MAKE THE SORGHUM. Pick through the sorghum, rinse, and discard any debris. Put the broth or water and oil in a medium saucepan, and bring to a boil. Stir in the sorghum and return to a boil. Reduce the heat to a simmer, cover, and cook for 1 to 2 hours, stirring every 15 minutes and adding broth or water as needed to keep it from drying out or sticking to the pan. To test for doneness, stir with a fork: the sorghum is done when it is light and fluffy.

You can make the recipe ahead of time up to this point. Refrigerate or freeze the cooked sorghum, and then thaw and let it come to room temperature when you want to use it. Alternatively, finish the dish immediately if you plan to serve while the sorghum is warm.

MAKE THE DRESSING. Using a Magic Bullet blender or a mini food processor fitted with an S-blade, combine the vinegar, olive oil, capers, coriander, and garlic and process until smooth.

TO SERVE. Mix the prepared sorghum, nuts, radicchio, and parsley in a large bowl. Add the dressing and toss to combine. Serve on dinner plates.

Raw Mushroom Soup

When my wife and I want comfort food, our thoughts turn to a hearty mushroom soup—but instead of waiting for several hours, we want it right away! We love raw food, but sometimes it just needs to be warmed. After years of raw eating, we have come up with a medley of mushroom soups. This one is the easiest and our best yet.

With a side salad, this soup makes a full meal. Choose your favorite mushroom—button, cremini, morels, chanterelles, shiitake, or portabella—or mix them up. Your gut buddies adore all mushrooms! Truffle oil is optional, but I highly recommend it.

Phases 2-3
Serves 2
Prep time: 20 minutes

1/2 cup raw walnuts (preferred). or 1/2 cup almond butter or 1/2 cup hemp seed hearts
1 tablespoon dried minced onion or 3 tablespoons chopped red onion
1/2 teaspoon sea salt, preferably iodized, or Himalayan salt
1/4 teaspoon cracked black pepper
2 sprigs fresh thyme leaves or 1/2 teaspoon dried thyme
1 tablespoon truffle oil (optional)

Chop 1/2 cup of the mushrooms and set aside. Place the remaining 2 cups mushrooms, the water, walnuts, onions, salt, pepper, and thyme in a food processor fitted with the S-blade or in a high-speed blender. Pulse for 30 seconds, and then blend for 2 minutes.

Check for temperature–it should be warm but not hot. If you prefer, blend on high for another minute or longer, until it gets hotter. I pour or spoon the soup into two bowls. It should be thick and gravy-like. Top with the chopped mushrooms, drizzle with the truffle oil, if desired, and serve.

 

Amy‘s Spinach Pizza with a Cauliflower Crust

Riced cauliflower makes up the crust in this delicious pizza. To rice cauliflower, chop it evenly but do not completely pulverize it. You can grate the cauliflower with a cheese grater, using the largest holes, into rice shaped pieces. Or pulse it in a food processor, using the 8-blade and being careful not to overprocess it. If you use a food processor, cut the cauliflower into chunks first.

You’ll need to extract as much water from the cooked riced cauliflower as possible. (It may yield as much as 1 cup liquid.) Unless the cauliflower is completely dry, the pizza “dough” will be mushy. Goat milk mozzarella is available from Amazon and other online sources.  Feel free to add some other lectin-free vegetables but don’t overload the pizza crust with more veggies than it can support.

Phases 2—3
Serves 2
Prep time: 30 minutes
Cook time: 35 minutes

CRUST
Extra-virgin olive oil for greasing the pan
1 small head cauliflower, cut into small florets
1 pastured or omega-3 egg, lightly beaten
1/2 cup shredded buffalo or goat mozzarella
1/2 teaspoon sea salt, preferably iodized
1/2 teaspoon cracked black pepper
1/2 teaspoon dried oregano

TOPPlNG
Chopped vegetables of your choice (optional)
1 cup grated Pecorino Romano cheese
Pinch sea salt, preferably iodized

Rinse the cauliflower. You will have approximately 3 cups. Transfer to a microwave-safe dish and microwave on high for 8 minutes, until cooked. Allow to cool, stirring occasionally. Place a rack in the middle of the oven. Heat the oven to 450°F. Grease a 10-inch ovenproof frying pan with olive oil.

Place the cooled riced cauliflower in a dishtowel, and twist and squeeze to remove all the moisture. Transfer to a mixing bowl. Add the egg, mozzarella, salt, pepper, and oregano. Mix well.

Press the mixture evenly in the frying pan over medium heat on the stove top, crisp the cauliflower crust for a few minutes. Transfer to the oven and bake for 15 minutes, until golden. Let cool for 5 minutes, and add the topping.

Scatter the mozzarella evenly over the pizza base and spread the spinach. Add any additional vegetables. Sprinkle with the Pecorino Romano cheese and add a pinch of salt. Bake for an additional 10 minutes, until the cheese has melted.

VEGAN VERSION: Replace the egg with 1 VeganEgg and use Kite Hill Ricotta “cheese” in lieu of the cheeses.

 

Grilled Portabella-Pesto Mini “Pizzas”

Probably the first thought that went through your head when you realized you were omitting wheat flour, tomatoes, and cow milk cheese was I can’t live without pizza! In fact, you can live better without it, but I feel your pain. Here is a replacement that I cooked up over my wife Penny’s initial objections, but it is now her favorite way to have pizza.

While you make your own pesto here, honestly, the one that comes closest to the true pesto of Liguria is Kirkland ‘s refrigerated pesto, sold at Costco, which uses only Ligurian basil. So feel free to substitute that. Save or freeze the portabella mushroom stems for “Raw” Mushroom Soup.

Phases 2-3
Cook time: 20 minutes

BASIL PESTO
1 cup packed fresh basil leaves
1/4 cup extra-virgin olive oil
1/2 cup pine nuts or walnuts
Two 1-inch cubes Parmigiano Reggiano

MINI “PIZZAS”
2 large portabella mushroom, stems removed extra-virgin coconut or olive oil
2 slices Italian prosciutto
1 ball buffalo mozzarella, cut into pieces
Sea salt, preferably iodized, to taste
Cracked black pepper, to taste
1/2-inch-thick slices

MAKE THE PESTO. In a mini food processor, pulse the basil, olive oil, pine nuts, and cheese until well blended.

MAKE THE “PIZZAS.” Set one burner of a gas grill to high or place a grill pan on the stove with burner set to medium-high heat with the exhaust fan on. Rub the cap side of the mushrooms with oil, place on the grill or grill pan, cap side up, and grill for about 5 minutes, until the caps begin to brown slightly. Flip over and grill, gill side up, for another 5 minutes. Remove the mushrooms from the grill or burner. Leave the heat on.

Spoon 3 tablespoons of pesto onto the gill side of one mushroom, add 1 slice prosciutto, arranging it to fit neatly in the gill cup, and then top with half the mozzarella slices. Repeat with the other mushroom. If cooking on a grill, return the mushrooms to the grill, close the hood, and grill until the cheese begins to melt, about 5 minutes.

If cooking indoors, return the grill pan to the stove top for about 5 minutes; alternatively, cover the grill pan with a glass casserole cover to “steam” for 5 minutes.

TO SERVE. Season to taste with salt and pepper.

VEGETARIAN VERSION: Omit the prosciutto.

VEGAN VERSION: In making the pesto, substitute 1 tablespoon nutritional yeast for the Parmigiano Reggiano. In making the “pizzas,” replace the mozzarella with Kite Hill Ricotta “cheese.” Top the grilled mushrooms with this pesto, then Spoon scoops of the ricotta over pesto and follow final grilling directions above.

 

Nutty, Juicy Shroom Burgers, Protein Style

You have probably heard about the new veggie burger that bleeds “blood.” Sounds good until you read the list of ingredients, which read like a who’s who of lectins.

My wife and I make raw taco “meat” with walnuts and mushrooms, so I decided to do a “bloody burger” using my taco recipe and adding red beets for the crimson hue. Pick a beet about the size of a baseball. Use any kind of mushroom, but portabella or cremini have a meatier texture.

Lettuce leaves stand in for “buns” (here in California, we call a burger served this way “protein style”). Then enjoy your meaty, red-tinged burger minus the meat. For you die-hard carnivores, I’ve added a real meat version.

Phases 2-3
Serves 4
Prep time: 25 minutes
Cook time: 10 minutes

2 cups walnuts, halves and pieces
2 cups chopped mushrooms
1 cup chopped red beet
2 cloves garlic, peeled, or 1/2. teaspoon garlic powder
1/2 cup chopped red onion, or 2 tablespoons dried minced onions
1 teaspoon paprika, preferably Hungarian
1 tablespoon dried parsley
Sea salt, preferably iodized
Cracked black pepper
1/2 cup finely chopped fresh basil or sage
2 tablespoons cassava or tapioca flour
3 tablespoons extra-virgin olive oil or avocado oil for frying. Plus additional to shape the patties
8 romaine leaves or butter lettuce leaves
Avocado mayonnaise (optional)
1 Hass avocado, peeled, pit removed, and sliced

Put the walnuts, mushrooms, beet, garlic, 1/4 cup of the onion, paprika, dried parsley, 1/4. teaspoon salt, and 1/4 teaspoon pepper in a food processor fitted with the S-blade. Pulse and blend until blended but still chunky.

Transfer this mixture to a mixing bowl and stir in the basil, the remaining 1/4 cup onion, and the flour. Grease your hands with olive oil and knead the mixture to fully combine ingredients. On a sheet of wax paper, form into four patties, each about 4 inches in diameter and 1 inch thick. Use a coffee mug or lowball glass to shape the patties, if you wish.

Heat a large skillet over medium–high heat. Pour in 3 tablespoons of olive or avocado oil. Add the patties, cooking 4 to 5 minutes per side, until nicely browned. To serve, place each patty on a lettuce leaf, add a dollop of avocado mayo, if desired, add salt and pepper to taste, top with slices of avocado, and cover with a second lettuce leaf.

MEAT VERSION: Add 1/2 pound of grass-fed ground beef or pastured chicken or turkey to the mixing bowl before forming into patties.

 

Roast Parmesan-Scented Cauliflower Mash

My best friend Jimmy Schmidt, the James Beard Award-winning chef at Morgan’s in the Desert at the La Quinta Resort and Club, invented this recipe, which I have modified ever so slightly for the Plant Paradox Program. This dish is a great accompaniment to salmon or another fish.

Phases 2—3
Serves 4
Prep Time: 10 minutes
Cook Time: 60 minutes

1 large head cauliflower, cored and cut into florets
1/4 cup extra-virgin olive oil
Sea salt, preferably iodized
Cracked black pepper
2 tablespoons unsalted French or Italian butter, goat butter, or grass-fed ghee (optional)
1 cup finely grated Parmigiano Reggiano cheese

Heat the oven to 400°F. Place the cauliflower florets in a large bowl, add the olive oil, and toss to coat well, seasoning generously with sea salt and black pepper. Lay a large sheet of aluminum foil, shiny side up, on the countertop. Fold in half and then reopen the foil.

Transfer the cauliflower to the center of one half of the foil. Fold over the other half and crimp the edges to seal the packet.

Place on a cookie sheet and position on the middle rack of the oven. Cook until very tender and slightly browned, about 1 hour. Remove from the over. Open the pouch carefully—do not let any juice flow out–and cool for about 10 minutes.

Transfer the cauliflower and its liquid to a food processor. Add the butter, if desired, and the Parmesan. Purée until smooth and thickened. Season with salt and pepper to taste. Serve immediately.

 

Pressure-Cooked Lima Beans, Kale and Turkey

I am a frequent visitor to the tiny villages of Tuscany. In every town, beans cooked in deep glass flasks are a popular side dish, and one I cannot resist. I usually paid dearly later in the day when the “attack of the lectins” began, as did my wife, trapped in the car with me moaning. However, with the arrival of my pressure cooker, I can now have my beans and eat them, too–plus my gut buddies get the benefits of beans.

I modified this terriffic recipe from one by the queen of pressure cooking, Lorna Sass, to make it even easier. Vegans and vegetarians can try the variations given below in Phase 2, but omnivores should hold off until Phase 3.

Phase 3
Serves 4—6
Prep time: 30 minutes
Cook time: 25 minutes

1 bunch Tuscan, black, or other kale
1 medium red or yellow onion. chopped
2 cloves garlic. minced, or 1/2 teaspoon garlic powder
2 tablespoons extra-virgin olive oil or avocado oil
1 pound dried large lima beans, rinsed and picked through
2 teaspoons Italian seasoning
1 small pastured bone-in turkey thigh. about 3/4 pound
2 tablespoons grainy mustard
2 teaspoons powdered sage
Sea salt, preferably iodized
Cracked black pepper
4 to 6 tablespoons extra-virgin olive oil or truffle oil, for drizzling

Slice the leaves off the stems of the kale. Chop the stems and chop the leaves into larger pieces. Set aside. If your pressure cooker has a saute feature, sauté the onions and the garlic in the oil for about 5 minutes.

Alternatively, sauté them in a non-Teflon frying pan or wok over medium-heat. Transfer the garlic and onions to the pressure cooker. Add the vegetable stock and water. Add the beans, Italian seasoning, and turkey thigh.

Cook at high pressure for 14 minutes, then allow the pressure to come down naturally. Remove the turkey, and stir in the kale leaves, mustard, sage, and salt and pepper to taste. Shred the turkey and return to the pot.

Stir until well blended, and ladle into serving bowls. Drizzle each serving with a tablespoon of olive oil or truffle oil.

VEGETARIAN VERSION: Replace the turkey with 1/2 package thawed Quorn Grounds.

VEGAN VERSION: Replace the turkey with 1 block grain-free tempeh, crumbled. ‘

Vegans and vegetarians can consume pressure-cooked legumes in Phase 2.

 

Thoroughly Modern Millet Cakes

I am one of the world’s experts on the dietary treatment of the ApoE4 gene, which 30 percent of all people carry. It is unfortunately named the Alzheimer’s gene, because of its strong association with that disease.

Nigerians have the highest proportion of this gene in their population, but they have a very low incidence of dementia, a fact often attributed to their mostly plant-based diet. Their grain of choice is millet, sometimes called birdseed, which is free of lectins.

I have spent the last fifteen years formulating user-friendly vegetarian recipes for the large population with the ApoE4 gene, and I wanted to share some of that with you–so here is a great way to consume millet without having to raid your bird feeder! With a salad, three patties make a complete meal.

Phases 2-3
Serves 4
Prep time: 4,5 minutes
Cook time: 10 minutes

1/2 cup millet
2 cups vegetable stock or water
3/4 teaspoon sea salt, preferably iodized
1/4 cup chopped red onion
1/4 cup chopped carrots
1/4 cup chopped basil
1 cup chopped mushrooms
1 clove garlic, chopped
1/2 teaspoon Italian seasoning
2 tablespoons extra-virgin olive oil or perilla oil
1 pastured or omega-3 egg, beaten
1 tablespoon coconut flour

In a large dry saucepan, toast the millet over medium heat for about 5 minutes, stirring or shaking frequently, until golden brown and fragrant. Do not burn. Slowly add the vegetable stock and salt, being careful not to get burned from the rising steam. Stir and bring to boil. Lower the heat to simmer, cover the pan, and cook for about 15 minutes, until all the water is absorbed.

Remove from the heat and let stand covered for 10 minutes, then fluff with a fork. Meanwhile, place the onion, carrots, basil, mushrooms, garlic, and Italian seasoning in a food processor fitted with the S-blade and pulse into fine pieces.

Place 1 tablespoon of the oil in a large skillet over medium heat, add the vegetable mixture, and sauté for 3 to 4, minutes, until tender. Transfer to a large bowl. Wipe the skillet clean with a paper towel. Add the millet, beaten egg, and coconut flour to the mixing bowl. Stir to combine and thicken.

With greased hands, form the mixture into 2-inch balls, and then press down with the palm of your hand to form into 12 patties. Add the remaining 1 tablespoon oil to the skillet. Add the patties and sauté over medium heat for 5 minutes per side. Drain on a paper-towel-covered plate before serving.

VEGAN VERSION: Replace the egg with 1 VeganEgg.

 

Shaved Kohlrabi with Crispy Pear and Nuts

Kohlrabi is a member of the cruciferous vegetable family that no one seems to know what to do with. Fear not–one taste of this easy-to-make salad and you’ll be hooked! To grate the kohlrabi and pear, use the side of a box grater with the largest holes or the grating blade of a food processor:

Phases 2-3
Serves 4,
Prep time: 30 minutes

1/2 cup blanched hazelnuts, walnuts, macadamia nuts, or pistachios
2 medium kohlrabi, peeled and grated
1 crisp pear [Comice. Bosc, or Anjou], cored and grated
1/2 teaspoon finely grated lemon zest
1 tablespoon fresh lemon juice
1 tablespoon white balsamic vinegar
Kosher salt
1/2 cup torn fresh mint leaves, plus additional for serving
1 tablespoon extra-virgin olive oil
2 ounces Pecorino de Fossa or Parmigiano Reggiano cheese, shaved

Heat the oven to 350°F. On a baking sheet, toast the nuts for 10 to 12 minutes, tossing occasionally, until golden brown. Cool and coarsely chop. Meanwhile, toss the kohlrabi, pear, lemon zest, lemon juice, and vinegar in a bowl.

Season with kosher salt. Add the 1/2 cup mint leaves and toss to combine. Put the toasted nuts in a small bowl and toss with the olive oil to coat. Season with more salt, if desired. To serve, divide the salad among four plates and top with seasoned nuts, cheese, and more mint.

MAKE THE CURRY. Heat the coconut oil on medium-high heat. Add the carrot and cook about 3 minutes, until it just begins to soften. Turn the heat down to medium, add the broccoli, onion, and ginger, and cook until they begin to soften and brown, about 5 minutes. Add the yellow curry powder and cook 1 minute. Then add the coconut milk and salt, stirring to mix well.

Raise the heat to medium-high again and bring to a boil. Turn the heat down to medium—low and simmer for 15 minutes, stirring occasionally, until the sauce begins to thicken.

MAKE THE NOODLES. While the sauce is cooking, heat the coconut oil in a skillet over medium heat. Add the spiralized sweet potato noodles, and cook, stirring often, until they just begin to wilt, about 10 minutes. Season with salt.

To SERVE. Divide the noodles between two plates and top with the curry. Or combine before serving. Sprinkle with the cilantro and serve.

 

Baked “Fried” Artichoke Hearts

Artichokes are an amazing source of inulin to feed your gut buddies, but steaming and then tediously pulling off each leaf to scrape out a meager amount of meat with your teeth is a pain in the neck. Inspired by Jimmy Schmidt, of Morgan’s in the Desert at the La Quinta Resort and Club, I simplified his dish and omitted the deep-frying for a baked version.

Phases 2-3
Serves 2
Prep time: 20 minutes
Cook time: 25 minutes

4 tablespoons extra-virgin olive oil [or perilla oil]
Juice of 1/2 lemon, or 2 tablespoons bottled lemon juice
1/8 teaspoon cayenne pepper powder
10 frozen artichoke hearts. defrosted and patted dry with paper towels
1 cup almond. coconut, or cassava flour
1/4 teaspoon sea salt, preferably iodized, plus additional for serving
1/4 teaspoon cracked black pepper
Lemon wedges

Heat the oven to 400°F. Place 3 tablespoons of the olive oil, the lemon juice, and cayenne pepper in a mixing bowl and whisk until blended. Add the artichoke hearts to the bowl and stir until well coated.

Coat a rimmed baking sheet with the remaining 1 tablespoon olive oil. Place the flour, the 1/4 teaspoon salt, and the pepper in a 1 quart resealable plastic bag. Using tongs or your hands, add the artichokes to the bag and shake to lightly cover. Alternatively, mix the flour, the 1/4 teaspoon salt, and the pepper in a glass casserole with a tight-fitting lid. Add the artichokes and, holding the top firmly, shake to cover.

Place the artichoke hearts on the baking sheet and bake for 20 to 25 minutes, turning the artichokes or shaking the pan two or three times, until the artichokes are golden brown and crispy. Remove to a serving dish, sprinkle with more salt, if desired, and serve with lemon wedges.

Veggie Curry with Sweet Potato “Noodles”

I’m a huge fan of curry as a way to consume turmeric, but since most curries are served over rice, that’s a nonstarter—at least until you are in Phase 3. Spiralized sweet potatoes to the rescue! Spiralizers can transform firm tubers, roots, or even broccoli stems into noodles. Don’t have a spiralizer? Just use a vegetable peeler to make “noodles.”

This is my variation on a recipe from www.foodfaithfitness.com, Taylor Kiser’s site. I’ve eliminated the nasty nightshades and kicked up the curry, making it Plant Paradox-friendly and vegan-friendly.

Phases 2-3
Serves 2
Prep time: 10 minutes
Cook time: 25 minutes

CURRY
1/2 tablespoon extra-virgin coconut oil
1 large carrot, spiralized or julienned
1 cup broccoli, cut into bite-size pieces
1/3 cup chopped onion, or 2 tablespoons dried minced onion
1 teaspoon minced fresh ginger, or 1/2 teaspoon dried ginger
1 tablespoon yellow curry powder
One 13.5-ounce BPA-free can full-fat coconut milk or coconut cream
Pinch sea salt, preferably iodized

SWEET POTATO “NOODLES”

1/2 tablespoon coconut oil
1 large sweet potato, peeled and spiralized with the 3-mm blade
Pinch salt
4 tablespoons chopped cilantro or flat-leaf parsley, for garnish

MAKE THE CURRY. Heat the coconut oil on medium-high heat. Add the carrot and cook about 3 minutes, until it just begins to soften. Turn the heat down to medium, add the broccoli, onion, and ginger, and cook until they begin to soften and brown, about 5 minutes. Add the yellow curry powder and cook 1 minute. Then add the coconut milk and salt, stirring to mix well.

Raise the heat to medium-high again and bring to a boil. Turn the heat down to medium-low and simmer for 15 minutes, stirring occasionally, until the sauce begins to thicken.

MAKE THE NOODLES. While the sauce is cooking, heat the coconut oil in a skillet over medium heat. Add the spiralized sweet potato noodles, and cook, stirring often, until they just begin to wilt, about 10 minutes. Season with salt. To SERVE. Divide the noodles between two plates and top with the curry. Or combine before serving. Sprinkle with the cilantro and serve.

 

Baked Okra Lectin-Blocking Chips

Most people know okra as that slimy vegetable that’s found in gumbo or stewed with tomatoes. But you probably don’t know that the slimy stuff is actually one of the most effective trappers of lectins ever discovered. Okra is a natural born lectin blocker. It is so powerful that it is a major ingredient in my GundryMD Lectin Shield, part of my supplement line.

This recipe is another great way to get the benefits of okra without the slime. I modified it from a wonderful one at www.eatingbirdfoodcom.

If you are using frozen okra, defrost it first. These chips are absolutely addictive, so you may want to double the recipe! Although I often prepare this as a side dish, it almost never makes it to the table.

Phases 2-3
Serves 4
Prep time: 15 minutes
Cook time: 25-30 minutes

1 pound fresh or whole frozen okra, rinsed and patted dry
1 to 2 tablespoons extra-virgin olive oil
2 teaspoons fresh thyme, or 1/2 teaspoon dried thyme leaves
1/2 teaspoon dried crushed or ground rosemary
1/1 teaspoon garlic powder
1/4 teaspoon sea salt, preferably iodized
Cracked black pepper
Pinch cayenne pepper (optional)

Heat the oven to 450°F. Cut off the stem ends of the okra and then cut in half lengthwise. Place in a large bowl. Add the olive oil, thyme, rosemary, garlic powder, and salt. Add black pepper and optional cayenne pepper powder to taste and stir to coat the okra. Place the okra on a baking sheet in a single layer. Roast in the oven for 15 minutes, then shake the pan or, using a spatula, stir the okra. Roast another 10 to 15 minutes, until the okra is lightly browned and tender. Serve hot.

 

Marinated Grilled Cauliflower “Steaks”

A few years ago, my wife and I sat down for lunch at Da Silvano’s in Manhattan, one of our favorite Italian restaurants. My friend Silvano Marchetto is the owner, and that afternoon he walked over to our table with a glint in his eye, placing a plate, two forks, and a bottle of his own Tuscan olive oil in front of us. “Try this,” he said. The rest is history.

Cauliflower “steak” is now a permanent fixture on the Da Silvano’s menu–and in our house. I’ve adapted his brilliant idea for you here. Substitute avocado, perilla oil, or macadamia nut oil for the olive oil, if you wish.

Phases 2-3
Serves 4.
Prep time: 15 minutes
Cook time: 10—15 minutes

1/2 cup extra-virgin olive oil, plus additional for serving
2 teaspoons minced onion
1/2 teaspoon garlic powder
2 teaspoons Italian seasoning
1. teaspoon cayenne pepper
Sea salt, preferably iodized
Cracked black pepper
Juice of 1 lemon
2 heads cauliflower

Place the 1/2 cup olive oil, the onion, garlic powder, Italian seasoning, and cayenne pepper in a medium bowl. Add salt and black pepper to taste and the lemon juice. Whisk to combine. Transfer to a shallow pan.

Using a large chef’s knife, cut off the cauliflower stems flush with the head. Place the stem ends down on a cutting board. Slice each cauliflower in half. Then out into slices 1/2 to 1 inch thick (steaks).

Turn on the exhaust fan if cooking indoors. Heat the grill to medium, or place a grill pan over medium-high heat on the stove top. Using tongs, dip the cauliflower steaks in the marinade. Place on the grill or grill pan and Cook 5 to 8 minutes per side, until browned on the outside and tender inside. Transfer to a serving platter. Adjust the seasonings and serve with more olive oil.

 

Desserts

Miracle Rice Pudding Two Ways

Saying goodbye to the sugars and lectins in grains is never easy on your taste buds, particularly your mother made a great rice pudding. But your gut and the rest of your body will thank you for changing.

The folks at Miracle Noodles, whose products I featured in my first book as “foodles,” have developed Miracle Rice, which makes a good stand-in for rice and is widely available. Miracle Rice is made from the konjac root, whose main ingredient is glucomannan, an amazing resistant starch that your gut buddies adore.

On the few occasions when you decide to have dessert, how about having something that feeds the good guys, and not the gang members? You even get to pick between the chocolate and vanilla versions. 

Phases 2-3
Serves 4
Prep time: 30 minutes
Cook time: 20 minutes

2 bags of Miracle Rice
4 to 5 tablespoons arrowroot powder
3 1/2 cups canned unsweetened, full-fat coconut milk or coconut cream ‘
1 teaspoon ghee or French or Italian butter, plus additional for oiling the pan
1 cup Just Like Sugar, or 1/2 cup Swerve
1 tablespoon pure vanilla extract
1/4 cup (non-alkalized) cocoa powder
1 pastured or omega-3 egg. whisked

Heat the oven to 350°F. Drain the Miracle Rice in a colander and rinse under running water for about a minute. Set aside to drain further.

Put the coconut milk, sweetener, coffee powder, and cocoa powder in a medium saucepan. Whisk over medium heat, until the sweetener has dissolved and the mixture is blended. Turn off the heat. Add the chopped chocolate and stir untill melted.

Place the chocolate in an S-blade or a blender. Add the vanilla extract, avocados, and mint, and blend until smooth. Pour into a bowl, cover, and refrigerate 2 hours, until cool. Stir in the chocolate chips until well dispersed. Spoon or pour into an ice cream maker (see Note) and churn until thick and set.

It will be the consistency of soft-serve ice cream. Serve immediately. You can also freeze to a firmer consistency and serve later: transfer to a metal or glass container and cover with wax paper secured with a rubber band.

VEGAN VERSION: Omit the egg and substitute one VeganEgg.

NOTE: If you don’t have an ice cream maker, put the ice cream mixture into a metal loaf pan or a glass or ceramic casserole pan and place in the freezer. Stir every 1/2 hour to break up ice crystals and keep stirring until desired consistency is reached.

 

Mint Chocolate Chip-Avocado “Ice Cream”

Here’s my fabulous version of a recipe on www.alldayIdreamaboutfood.com, a blog by “Carolyn.”

Get more plant goodness into you. This delectable dessert will satisfy your cravings for ice cream and chocolate without derailing your new way of eating. Be sure that the coconut milk can is not lined with the deadly disruptor BPA. Trader Joe’s makes a great thick coconut cream.

Phases 2-3
Serves 6
Prep time: 20 minutes
Chill time: 2 hours

One 15-ounce can coconut milk or coconut cream
3/4 cup Just Like Sugar, or 1/3 cup Swerve
1 teaspoon instant coffee powder or finely ground espresso beans
2 tablespoons (non-alkalized) unsweetened cocoa powder
3 ounces (about one bar) 85% to 90% sugar-free dark chocolate, chopped
1 teaspoon pure vanilla extract
2 Hass avocados, peeled and pits removed.
3 tablespoons chopped fresh mint, or 10 drops SweetLeaf Mint Stevia drops, or to taste
1/2 cup 72% or more sugar-free extra-dark chocolate chips or 1/2 cup chopped 100% percent cocoa baking chocolate

Put the coconut milk, sweetener, coffee powder, and cocoa powder in a medium saucepan. Whisk over medium heat, until the sweetener has dissolved and the mixture is blended. Turn off the heat. Add the chopped chocolate and stir until melted.

Place the chocolate mixture in a food processor fitted with the S-blade or a blender. Add the vanilla extract, avocados, and mint, and blend until smooth. Pour into a bowl, cover, and refrigerate for 2 hours, until cool.

Stir in the chocolate chips until well dispersed. Spoon or pour into an ice cream maker (see Note) and churn until thick and set. It will be the consistency of soft-serve ice cream. Serve immediately. You can also freeze to a firmer consistency and serve later: transfer to a metal or glass container and cover with wax paper secured with a rubber band.

VEGAN VERSION: Omit the egg and substitute one VeganEgg.

NOTE: If you don’t have an ice cream maker, put the ice cream mixture into a metal loaf pan or a glass or ceramic casserole pan and place in the freezer. Stir every 1/2 hour to break up ice crystals and keep stirring until desired consistency is reached.

 

Flourless Chocolate-Almond Butter Cake

Make your own personal mini cake that boasts a symphony of flavors when you need a special treat. Because cream is 100 percent fat, the breed of cow does not matter as it does with milk (it is the protein portion of the milk that is impacted by the casein A-1 mutation in most cows).

Phases 2-3
Serves 1
Prep time: to minutes
Cook time: 1 minute

2 tablespoons unsweentened cocoa powder
2 tablespoons Just Like Sugar, Swerve, or xylitol
1/4 teaspoon aluminum-free baking powder
1 large pastured or omega-3 egg
1 tablespoon heavy cow cream
1/2 teaspoon pure vanilla extract
1 teaspoon salted French or Italian butter, goat butter, or grass-fed ghee
1 tablespoon organic smooth or crunchy almond batter

Put the cocoa powder, sweetener, and baking powder in a mixing bowl. Using a fork, whisk to combine and mash up any clumps of baking powder. Put the egg, heavy cream, and vanilla extract in another small bowl, and whisk to combine.

Pour the wet ingredients into the dry ingredients and mix unIil all ingredients are well incorporated. Grease the bottom and sides of a 4 1/2-inch-diameter ramekin with the butter. Pour in the batter. Microwave on high for 1 minute 20 seconds and remove. Soften the almond butter in the microwave oven, drizzle over the top of the cake, and serve.

VEGAN VERSlON: Replace the cow cream with 1 tablespoon coconut milk or coconut cream. Replace the butter with 1 teaspoon coconut oil. Replace the egg with 1 VeganEgg.

 

Plant Paradox Meals and Recipes On-the-Go

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