THE

G R AI N
B R AI N
WHOLE LIFE
PLAN
Boost Brain Performance, Lose Weight,
and Achieve Optimal Health

BY DR DAVID PERLMUTTER
WITH KRISTIN LOB ERG

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 This book is intended to supplement, not replace, the advice of a trained health
professional. If you know or suspect that you have a health problem, you should
consult a health professional. The author and publisher specifically disclaim any
liability, loss, or risk, personal or otherwise, that is incurred as a consequence,
directly or indirectly, of the use and application of any of the contents of this book.

First published in Great Britain in 2016 Yellow Kite Books

An imprint of Hodder & Stoughton
An Hachette UK company

First published in the USA in 2016 by Little, Brown and Company

Copyright © Dr David Perlmutter, 2016

The right of Dr David Perlmutter to be identified as the Author of the Work has been
asserted by him in accordance with the Copyright, Designs and Patents Act 1988.

All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted, in any form or by any means without the prior written
permission of the publisher, nor be otherwise circulated in any form of binding or
cover other than that in which it is published and without a similar condition being
imposed on the subsequent purchaser.

A CIP catalogue record for this title is available from the British Library

Trade Paperback ISBN 978 1 473 64777 0

eBook ISBN 978 1 473 64778 7

Printed and bound by Clays Ltd, St Ives plc

Hodder & Stoughton policy is to use papers that are natural, renewable and recyclable
products and made from wood grown in sustainable forests. The logging and
manufacturing processes are expected to conform to the environmental regulations of
the country of origin.

Yellow Kite Books

Hodder & Stoughton Ltd
Carmelite House
50 Victoria Embankment
London EC4Y 0DZ

www.yellowkitebooks.co.uk

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 This book is dedicated to my wife, Leize.
To be blessed by your love is the brightest light of my life.

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 What Is the Grain Brain Whole Life Plan?

be exploring shortly. Epigenetics has transformed the way we think

about DNA, as well as about food. On a more basic level, food also
helps generate the connection between your mind-set and how you
feel. What you eat directly impacts how you experience life and nour-
ish your body’s needs. What you do — in your work, in your environ-
ment, in your routines, and in your efforts to reduce stress, manage
chronic conditions, and address challenges — also affects your body
and whether or not you put yourself in harm’s way and at risk for seri-
ous health issues. And optimizing your body’s innate requirements, my
friends, is the essence of The Grain Brain Whole Life Plan.

The Grain Brain Whole Life Plan can help all of the following:
● ADHD
● asthma
● autism
● allergies and food sensitivities
● chronic fatigue
● chronic pain
● mood disorders, including depression and anxiety
● diabetes and irrepressible cravings for sugar and carbohydrates
● heartburn and gastroesophageal reflux disease, or GERD
● overweight and obesity, as well as weight-loss struggles
● memory problems and poor concentration
● headaches and migraines
● chronic constipation or diarrhoea
● frequent colds or infections
● intestinal disorders, including celiac disease, irritable bowel
syndrome, ulcerative colitis, and Crohn’s disease

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 WELCOME TO THE GRAIN BRAIN WHOLE LIFE PLAN

● thyroid dysfunction

● multiple sclerosis

● fibromyalgia

● infertility

● insomnia

● joint pain and arthritis

● high blood pressure

● atherosclerosis

● chronic yeast problems

● skin problems such as acne, eczema, and psoriasis

● bad breath, gum disease, and dental problems

● Tourette’s syndrome

● extreme menstrual and menopausal symptoms

● and many more

You don’t have to be sick to reap enormous rewards from the plan.
Even if you feel relatively good and healthy, you can benefit. So whether
you’re desperate for a better body and clearer mind or just want to know
you’re doing all you can to live a healthier, longer life, this program is for you.
Most of you should start to feel the effects of the program within a
matter of days. But it will take a little longer for it to have a lasting
impact on your body at both the cellular and metabolic levels. It will
also take a while to reset your attitude so that you can effortlessly
enjoy your new lifestyle. It doesn’t matter how often you’ve failed to
follow protocols in the past or how much doubt you have in the effec-
tiveness of my recommendations. What matters is that you focus on
your goals and have faith that health and happiness await you.

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 WELCOME TO THE GRAIN BRAIN WHOLE LIFE PLAN

ingredients that didn’t affect our physiology. Far from it. In 2014 a
watershed paper, which has since been widely referenced, was pub-
lished in Nature proving that artificial sweeteners affect gut bacteria in
ways that lead to metabolic dysfunction, such as insulin resistance and
diabetes, contributing to the same overweight and obesity epidemic
they were marketed to provide a solution for.

Be On the Lookout: Examples of Popular Sugars and

Sweeteners

evaporated cane juice

corn syrup

high-fructose corn syrup

crystalline fructose

fructose

sucrose

malt

maltose

maltodextrin

dextrose

beet sugar

turbinado sugar

invert sugar

aspartame

cyclamate

saccharin

sucralose

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 THE GRAIN BRAIN WHOLE LIFE PLAN ESSENTIALS

The closer you stick to my guidelines, the faster you will see results
(and maintain them!). Bear in mind that this program has many ben-
efits beyond the obvious physical ones. Ending fears of cognitive
decline might be first and foremost on your mind, but the rewards
don’t stop there. You will see change in every area of your life. You will
feel more confident and have more self-esteem. You’ll feel younger and
more in control of your life and future. You’ll be able to navigate
through stressful times with ease, have the motivation to stay active
and engage with others, and feel more accomplished at work and at
home. In short, you will feel and be more productive and fulfilled.
And your success will propagate more success. When your life
becomes better, fuller, and more energized, you won’t want to go back
to your old, unhealthy lifestyle. I know you can do this. You must, for
yourself and your loved ones. The payoffs are huge.
Let’s get started with a quick rundown of the entire program:

Prelude: Assess Your Risk Factors, Know Your

Numbers, and Prepare Your Mind

● Assess your risk factors using the quiz on page 70

● Have lab tests performed using the guide on page 72

● Turn off your autopilot (see page 76) and consider fasting for
a day

Step 1: Edit Your Diet and Pill- Popping

● Learn how to nix the villains in your diet (see page 88) and
welcome in the heroes (see page 93) that will help support the
structure and function of your body

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 Getting Started

● Know which supplements you should consider adding to your

daily regimen (see page 102) and the medications you should
try to dump if possible (see page 113)

Step 2: Add Your Support Strategies

● Establish an exercise routine you can sustain (see page 120)

● Pay attention to pain, especially in your back and knees (see

page 132)

● Make room for sleep (see page 136)

● Reduce stress and find calm in four simple ways (see page 142)

● Detoxify your physical environment (see page 159)

Step 3: Plan Accordingly

● Know when to eat (see page 166), sleep (see page 170), and
exercise (see page 168). Train yourself to plan your days so that you
achieve your daily goals given your time constraints and
responsibilities. Be ruthless with your schedule and your realities

Now, on to the prelude, which will gear you up for Step 1

A S S E S S YO U R R I S K FAC TO RS

The quiz below will arm you with some personal data that can help
provide a sense of your risk factors for brain disorders and disease,

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 THE GRAIN BRAIN WHOLE LIFE PLAN ESSENTIALS

which can manifest in migraines, seizures, mood and movement disor-

ders, sexual dysfunction, and ADHD, as well as serious mental decline
in the future.
Remember, the organs and systems of the body are highly inter-
connected and intertwined. If this quiz determines that you’re at
higher risk for brain disease, then it also means you’re at greater risk
for a medley of other illnesses that are not, in and of themselves, brain
related.
Respond to these statements as honestly as possible (Y means yes;
N means no). If you don’t know the answer to a question, skip over it.

1. Do you suffer from depression or chronic anxiety? Y/N

2. Were you born via C-section? Y/N

3. Are you more than twenty pounds (9kg) overweight? Y/N

4. Have you taken antibiotics at least once

in the past year? Y/N

5. Do you avoid exercise? Y/N

6. Do you consume artificial sweeteners at least once

a week (found in diet fizzy drinks, sugar-free gum, and
other foods or products labeled “sugar-free”)? Y/N

7. Are you on a low-fat diet? Y/N

8. Have you been diagnosed with a sleep disorder or

do you suffer from insomnia? Y/N

9. Do you take proton pump inhibitors (Prilosec,

Nexium, Prevacid) once in a while for heartburn or
acid reflux? Y/N

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 Getting Started

10. Do you eat GMO foods such as nonorganic

corn and soy? Y/N

11. Do you feel like you don’t handle stress well? Y/N

12. Do you have a blood relative who has been diagnosed

with Alzheimer’s disease or coronary artery disease? Y/N

13. Is your fasting blood sugar 100 mg/dL or greater? Y/N

14. Have you been diagnosed with an autoimmune

disorder (for example, Hashimoto’s thyroiditis,
Crohn’s disease, rheumatoid arthritis, lupus,
inflammatory bowel disease, multiple sclerosis,
type 1 diabetes, psoriasis, Graves’ disease)? Y/N

15. Do you sometimes take laxatives? Y/N

16. Do you take a nonsteroidal anti-inflammatory (for

example, ibuprofen, naproxen) at least once a week? Y/N

17. Do you have type 2 diabetes? Y/N

18. Are you extra sensitive to chemicals often found

in everyday products? Y/N

19. Do you have food allergies or are you gluten

sensitive? Y/N

20. Do you eat bread, pasta, and cereal? Y/N

Don’t be alarmed if you find yourself answering “yes” to most of

these questions. The more yeses you have, the higher your risk for hav-
ing dysfunctional physiology that might be impacting your health. But
you are not doomed. The whole point of this book is to empower you
to take charge of your health like never before.

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and olive oil, and from nuts and seeds. The beauty of this diet is that
you don’t have to worry about portion control. If you follow these guide-
lines, your natural appetite-control systems kick into gear and you eat
the right amount for your body and energy needs.

The Villains (“NO”)

As you prepare for this new way of eating, one of the first things to do
is eliminate items that you’ll no longer be consuming. Start by remov-
ing the following:

All sources of gluten, including whole-grain and whole-wheat

forms of bread, noodles, pastas, pastries, baked goods, and
cereals. The following ingredients can also hide gluten and
should be banished from your kitchen (and check labels to
make sure other products don’t contain these):
Avena sativa (a form bulgur
of oats)
caramel color (frequently
baked beans made from barley)
(canned)
cereals
barley
chocolate milk
beer
(commercially
blue cheeses prepared)
breaded foods cold cuts
brown rice syrup couscous
broths/stocks cyclodextrin
(commercially prepared)

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 Step 1 — Edit Your Diet and Pill- Popping

dextrin ketchup

egg substitute malt/malt flavoring

energy bars (unless malt vinegar
certified gluten-free)
maltodextrin
farina
marinades
fermented grain
extract matzo

flavored coffees and teas mayonnaise (unless

certified gluten-free)
french fries (often dusted
with flour before meatballs, meat loaf
freezing) modified food starch
fried vegetables/tempura natural flavoring
fruit fillings and puddings
nondairy creamer
gravy
oat bran (unless certified
hot dogs gluten-free)
hydrolysate oats (unless certified
hydrolyzed malt gluten-free)
extract phytosphingosine extract
ice cream processed cheese (e.g.,
imitation crabmeat, Kraft cheese slices)
bacon, etc. roasted nuts
instant hot drinks
root beer
kamut
rye

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salad dressings Triticum aestivum (a form

of wheat)
sausage
Triticum vulgare (a form of
seitan
wheat)
semolina
vegetable protein
soups (hydrolyzed vegetable
soy protein protein and textured
vegetable protein)
soy sauces and teriyaki
sauces veggie burgers

spelt vodka

tabbouleh wheat

trail mix wheat germ

triticale wine coolers

yeast extract

Be extra cautious of foods labeled “gluten-free,” “free of gluten,”

“no gluten,” or “GF certified.” Although the FDA issued a regulation
in August 2013 to define the term “gluten” for food labeling (the glu-
ten limit for foods that carry any gluten-free label has to be less than
20 parts per million in America), it’s the responsibility of the manu-
facturers to comply and be accountable for using the claim truthfully.
Some of the foods listed above, such as energy bars and mayonnaise,
do come certified gluten-free and quality brands exist today. Do your
homework, though. A gluten-free energy bar, for example, may con-
tain lots of sugars and artificial ingredients that you want to avoid. Just

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 Step 1 — Edit Your Diet and Pill- Popping

because a food is labeled “gluten-free” and “organic” doesn’t mean it

lives up to my guidelines. And such products can derail your best
efforts to put my protocol into practice and reap the health benefits.
Many foods marketed as being gluten-free never contained gluten
to begin with (such as water, fruits, vegetables, eggs). But the term
“gluten-free” does not indicate that a food is organic, low-carb, or
healthy. In fact, food manufacturers use this term on products that
have been processed so that their gluten has been replaced by another
ingredient such as cornstarch, cornmeal, rice starch, potato starch, or
tapioca starch, any of which can be equally as offensive. These pro-
cessed starches can be allergenic and pro-inflammatory.

All forms of processed carbs, sugar, and starch:

agave honey

cakes jams/jellies/preserves
candy juices
chips maple syrup
cookies muffins
corn syrup pastries
crackers pizza dough
doughnuts soft drinks
dried fruit
sports drinks
energy bars
sugar (white and brown)
fried foods
sugary snacks
frozen yogurt/sherbet

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Most starchy vegetables and those that grow below the ground:

beetroot sweet potatoes

peas sweetcorn

potatoes yams

Packaged foods labeled “ fat-free” or “low-fat”: unless they are

authentically fat-free or low-fat and within the protocol, such
as water, mustard, and balsamic vinegar.

Margarine, vegetable shortening, trans fats (hydrogenated and

partially hydrogenated oils), any commercial brand of cooking oil
(soybean, corn, cottonseed, rapeseed, groundnut, safflower, grape
seed, sunflower, rice bran, and wheat germ oils): even if they are
organic. People often mistake vegetable oils as being derived
from vegetables. They are not. The term is incredibly mislead-
ing, a relic from the days when food manufacturers needed to
distinguish these fats from animal fats. These oils typically come
from grains such as corn, seeds, or other plants such as soybeans.
And they have been highly refined and chemically altered. The
majority of Americans today get their fat from these oils, which
are high in pro-inflammatory omega-6 fats as opposed to
anti-inflammatory omega-3 fats. Do not consume them.

Non-fermented soy (e.g., tofu and soy milk) and processed foods
made with soy: Look for “soy protein isolate” in the list of ingre-
dients; avoid soy cheese, soy burgers, soy hot dogs, soy nuggets,
soy ice cream, soy yogurt. Note: Although some naturally
brewed soy sauces are technically gluten-free, many commer-
cial brands have trace amounts of gluten. If you need to use soy

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sauce in your cooking, use tamari soy sauce made with 100
percent soybeans and no wheat.

The Heroes (“YES”)

First things first: Remember to choose organic wherever possible and

non-GMO foods, which will help you steer clear of gut-busting, fat-
tening glyphosate. Choose antibiotic-free, grass-fed, 100 percent
organic beef and poultry. This is key, because “grass-fed” doesn’t nec-
essarily mean “organic.” When buying poultry, seek pastured meats
that are also certified organic. This means the poultry is raised right
on top of living grasses where they can eat all the various grasses,
plants, insects, and so on that they can find in addition to their feed.
When buying fish, choose wild, which often have lower levels of tox-
ins than farmed.
Beware of the term “natural.” The FDA has not fully defined the
word, other than to say that it can be used on foods that do not
contain added color, artificial flavors, or synthetic substances. But
note that “natural” does not mean “organic,” and it doesn’t neces-
sarily mean a food is healthy. It could still be loaded with sugar, for
example. When you see this term, make sure to read the ingredient
list.

Vegetables:

alfalfa sprouts broccoli

artichoke brussels sprouts

asparagus cabbage

bok choy cauliflower

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celery mushrooms

chard onions
fennel parsley
garlic radishes
ginger shallots
green beans spinach
jicama spring onions
kale turnips
leafy greens and lettuces water chestnuts
leeks watercress

Low-sugar fruits:

aubergines lemons

avocados limes
bell peppers pumpkin

courgettes squash
cucumbers tomatoes

Fermented foods:
fermented meat, fish, live-cultured yogurt
and eggs
pickled fruits and
kefir vegetables
kimchi sauerkraut

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 Step 1 — Edit Your Diet and Pill- Popping

Healthy fats:

almond milk medium-chain triglyceride

avocado oil (MCT) oil (usually
derived from coconut
cheese (except for blue
and palm kernel oils)
cheeses)
nuts and nut butters
coconut oil (see note below)
olives
coconuts
seeds (flaxseed, sunflower
extra-virgin olive oil
seeds, pumpkin seeds,
ghee sesame seeds, chia seeds)
grass-fed tallow and organic sesame oil
or pasture-fed butter

A note about coconut oil: This superfuel for the brain also reduces
inflammation. It’s known in the scientific literature as helping to pre-
vent and treat neurodegenerative disease. Use more of it when prepar-
ing meals. Coconut oil is heat-stable, so if you are cooking at high
temperatures, use this instead of olive oil. (And if you don’t like cook-
ing with it, then you can take a teaspoon or two straight, as if it were a
supplement — see page 105.) Coconut oil is also a great source of
medium-chain triglycerides (MCT), an excellent form of saturated
fatty acid. You can also add it to coffee and tea.

Proteins:
grass-fed meat, fowl, poultry, and pork (beef, lamb, liver, bison,
chicken, turkey, duck, ostrich, veal)
shellfish and mollusks (shrimp, crab, lobster, mussels, clams,
oysters)

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whole eggs
wild fish (salmon, black cod, mahimahi, grouper, herring,
trout, sardines)
wild game

Herbs, seasonings, and condiments:

cultured condiments (lacto-fermented mayonnaise, mustard,
horseradish, hot sauce, relish, salsa, guacamole, salad dress-
ing, and fruit chutney)
horseradish
mustard
salsas, if they are free of gluten, wheat, soy, and sugar
tapenade

Note: Sour cream, while technically a fermented dairy product,

tends to lose its probiotic power during processing. Some manufactur-
ers, however, add live cultures at the end of the process; look for brands
that indicate this on the label (“with added live cultures”).

Other foods that can be consumed occasionally (small amounts

once a day or, ideally, just a couple times a week):
carrots
cow’s milk and cream: Use sparingly in recipes, coffee, and
tea
legumes (beans, lentils, peas): With the exception that chick-
peas and hummus are fine, as long as they are organic.
Watch out for commercially made hummus that’s loaded
with additives and inorganic ingredients. Classic hummus is
simply chickpeas, tahini, olive oil, lemon juice, garlic, salt,
and pepper

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non-gluten grains:
amaranth
buckwheat
millet
quinoa
rice (brown, white, wild)
sorghum
teff
parsnips

A note about oats: Make sure any oats you buy are truly gluten-free;
some come from plants that process wheat products, causing contami-
nation. I generally recommend limiting non-gluten grains because
when processed for human consumption (such as milling whole oats
and preparing rice for packaging), their physical structure can change,
and this may increase the risk of an inflammatory reaction.

Sweeteners: natural stevia and chocolate (at least 75 percent

cacao)
Whole sweet fruit: Berries are best; be extra cautious of sugary
fruits such as apricots, mangos, melons, papayas, plums
(or prunes), and pineapples

Label Lookout
Organic certification means that a food was produced without
synthetic pesticides, genetically modified organisms (GMOs), or
fertilizers made from petroleum. When it comes to organic meats
and dairy products, it also means that they are from animals fed
organic, vegetarian feed, are not treated with antibiotics or

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lose weight. Note that wine should be limited to one glass for women
and two for men per day.

Build and Maintain a Herb and Spice Collection

There’s no better way to liven up meals than to add a dash of spice or a

pinch of fresh herbs. Culinary herbs and spices can transform a dish
from drab to fab. Although some do get expensive, you don’t have to
run out and spend a fortune in one fell swoop to create a spice rack
worthy of a cooking magazine. Build it up over time. Here’s a list of
items you’ll want to start collecting and experimenting with in your
dishes. Choose garden-fresh organic herbs and non-irradiated herbs
and spices wherever possible. You can start by purchasing 25g of each
of the herbs and spices you want to try; for items you buy dried, store
them in their original containers or transfer them to glass bottles that
you can label. For fresh varieties, store them in the refrigerator and use
them quickly.

● allspice
● basil
● bay leaves
● black pepper
● cayenne pepper
● chilli powder
● chives
● cilantro (coriander)
● cinnamon

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 Step 1 — Edit Your Diet and Pill- Popping

● cloves
● cumin
● curry powder (red and yellow)
● dill
● garlic (powder and fresh cloves)
● ground ginger (and gingerroot)
● mint
● mustard seeds (black and yellow)
● nutmeg
● oregano
● paprika
● parsley
● red chilli flakes
● rosemary
● saffron
● sage
● savory
● sea salt
● tarragon
● thyme
● turmeric
● vanilla pods

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Restock Your Pantry

If you followed the kitchen clean-out lists, chances are your pantry
might be feeling lonely. You likely had to dump a lot of villains. So
what goes in there now, besides your oils and vinegars?

● almond flour

● broth (beef, chicken, and vegetable)

● canned fish (salmon, tuna, anchovies)

● canned tomatoes (including paste)

● canned vegetables

● cocoa powder (at least 75 percent cacao)

● dill pickles

● hot sauces

● nuts and seeds

Now that you’ve edited your kitchen, it’s time to edit your medi-
cine cabinet.

PI LL S TO P O P — O R N OT

Every week it seems that we hear something in the media regarding

the use of supplements. One day it’s reported that certain vitamins are
good for us and will extend our life; the next, we read that some can
increase our risk for certain diseases, including dementia. While it’s

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intestinal bacteria. And third, this activity has to confer health benefits.
Prebiotic dietary fiber, for example, meets all these requirements, and its
effects on the growth of healthy bacteria in the gut may well be the rea-
son it’s anticancer, anti-diabetes, anti-dementia, and pro-weight loss.
By and large, we don’t get anywhere near enough prebiotics.
I recommend aiming for at least 12 grams daily, from either
real foods, a supplement, or a combination thereof. Again, this is one of
the most important steps you can take to nurture the health and func-
tion of your good gut bacteria and open the door for a healthy future for
yourself. Below is the list of top food sources of natural prebiotics.

● acacia gum (or gum arabic)

● asparagus
● chicory root
● dandelion greens
● garlic
● leeks
● onions
● sunchokes (Jerusalem artichokes)

While some of these may be a bit unfamiliar, my menu plan will

show you how to make use of them and get plenty of prebiotic fiber
into your diet every day. Health food stores now also carry powdered
prebiotic fiber products that you can simply mix with water. These
products, which are often derived from acacia gum, provide a conve-
nient source of concentrated prebiotic fiber that will nurture your gut
bacteria. Acacia gum has been extensively studied. It has been found

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to have a significant impact on weight loss. One recent study showed a

dramatic reduction in both body mass index and body fat percentage
among healthy adult women taking acacia gum as a nutritional sup-
plement. The FDA considers acacia gum one of the safest, best-tolerated
dietary fibers; it doesn’t increase the risk of bloating, abdominal
cramps, or diarrhea.
So if you are looking for a prebiotic fiber supplement, look for aca-
cia gum. All you need is a level tablespoon or two a day in any
beverage — fifteen to thirty minutes before the evening meal is ideal.
While 12 grams of prebiotic fiber a day is a great target, it may take a
week or two to be able to tolerate that much — you may experience
some gas. You can start with just 1 tablespoon of acacia fiber daily and
build up to 2 tablespoons daily.
When choosing a prebiotic supplement, look for:

● certified organic, Non-GMO Project verified, vegan, gluten-free

labeling

● products that are free of psyllium, soy, and sugar

● no artificial colors, sweeteners, or flavors

Probiotics

As with prebiotics, you can get your probiotics through food and sup-
plements. In terms of food, I recommend keeping the following in your
kitchen:

● Live-cultured yogurt. The dairy section has gotten crowded.

There are lots of options today when it comes to yogurt, but
you have to be careful about what you are buying. Many

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yogurts — both Greek-style and regular — are loaded with

added sugar, artificial sweeteners, and artificial flavors. Read the
labels. If you are sensitive to dairy, try coconut milk yogurt. It is
an excellent way to get plenty of gut-promoting enzymes and
probiotics into your diet.

● Kefir. This fermented milk product is similar to yogurt. It’s a

unique combination of kefir grains (a symbiotic culture of yeast
and bacteria) and goat’s milk that’s high in lactobacilli and
bifidobacteria, two of the most studied probiotics in the gut.
Kefir is also rich in antioxidants. If you are sensitive to dairy or
are lactose-intolerant, coconut milk kefir is equally delicious
and beneficial.

● Sauerkraut. This fermented cabbage fuels healthy gut bacteria

and provides choline, a chemical needed for the proper
transmission of nerve impulses from the brain through the
central nervous system.

● Pickles. I believe pregnant women crave pickles for a reason.

Pickles are one of the most basic and beloved natural
probiotics. For many, pickles can be your gateway food to other,
more exotic fermented foods.

● Pickled fruits and vegetables. Pickling fruits and veggies, such

as carrot sticks and green beans, transforms the ordinary into
the extraordinary. Whether you do this yourself or buy pickled
produce, keep in mind that only unpasteurized foods pickled in
brine, not vinegar, have probiotic benefits.

● Cultured condiments. You can buy or make your own lacto-

fermented mayonnaise, mustard, horseradish, hot sauce, relish,

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salsa, guacamole, salad dressing, and fruit chutney. Remember

to look for sour cream with added live cultures.

● Fermented meat, fish, and eggs. See my website, www.DrPerlmutter.

com, for brand ideas and recipes for these. It’s best to make these
on your own rather than buying commercially made products,
which are often processed with other ingredients you don’t want.

The number of probiotic supplements available today can be over-

whelming. Thousands of different species of bacteria make up the
human microbiome, but I have a few gems to recommend:

Lactobacillus plantarum
Lactobacillus acidophilus
Lactobacillus brevis
Bifidobacterium lactis
Bifidobacterium longum

Most probiotic products contain several strains, and I encourage

you to seek a probiotic supplement that contains at least ten different
strains, with as many of the above-mentioned species as possible. Dif-
ferent strains provide different benefits, but these are the ones that
will best support brain health by:

● fortifying the intestinal lining and reducing gut permeability

● reducing LPS, the inflammatory molecule that can be

dangerous if it reaches the bloodstream

● increasing BDNF (brain-derived neurotrophic factor), which is

fondly known as the brain’s “growth hormone”

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● sustaining an overall balance of bacteria to crowd out any

potentially rogue colonies

If you’re wanting to lose weight, I suggest looking for the following

species in addition to those above:

Lactobacillus gasseri
Lactobacillus rhamnosus

For those with mood issues, including depression, look for:

Lactobacillus helveticus
Bifidobacterium longum

Remember, plan to take your probiotics on an empty stomach, and

aim to take them at least thirty minutes before a meal.

TH E S U P P LEM ENT C H E AT S H EE T

Name Amount Frequency

DHA 1,000 mg daily
Coconut oil 1–2 teaspoons daily (if not using in
cooking/coffee/tea)
Turmeric 500 mg twice daily
ALA 300–500 mg daily
Coffee fruit extract 100 mg daily
Vitamin D 5,000 IU daily
Prebiotic fiber 12 g daily (15–30 minutes
before dinner)
Probiotics 1 multi-strain capsule daily (at least 30 minutes
before a meal)

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This next graphic shows antibiotics prescriptions per 1,000 people

and prevalence of adult diabetes. Again we see a correlation. Also,
remember that there is a notable relationship between obesity as well
as adult diabetes and the risk for dementia. I think you can see the
point I’m trying to reiterate: Our overuse of antibiotics is not only fuel-
ing our obesity and diabetes epidemics but also our increasing rates of
dementia.

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Shoulders: Basic Lifts

Stand up straight with your feet hip distance apart, arms by your side.
Hold one weight in each hand, keeping your shoulders down and chest
open, and maintain good posture. Lift the weights out to the side to
shoulder height (as if you’re making a letter “T” with your body). As
you lift, with palms facing down, squeeze your shoulder blades together,
and then lower the weights. Complete three sets of twelve repetitions
(lift and lower twelve times).
Try a variation: Instead of lifting your arms out to the side, lift
them up in front of you with straight arms, palms facing down.

Triceps: The Triceps Extension

Hold a free weight with both hands overhead. Try to use a weight
that’s at least 5 pounds (2kg). Draw your shoulders down and back,
and engage your core. While keeping your elbows pointed forward,
bend the elbows and allow the weight to lower down behind your
head. Then bring the weight back up and overhead by extending your
arms. Keep your core and glutes engaged the entire time. Complete
three sets of twenty repetitions.

Biceps: Basic Bicep Curl

Stand up straight with your feet hip distance apart, gripping a free
weight in each hand. Your starting position is to have your hands
down by your sides, palms facing forward. While keeping your elbows
close to your torso and your upper arms stationary, lift your forearms
up, curling the weights up while contracting your biceps. Complete
three sets of twenty repetitions.

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Chest: Classic Push-Ups

Lying face down on the floor, place your hands under your shoulders
and tuck your toes underneath you. Push up into a plank. Hold for five
seconds, then slowly lower down toward the floor, trying to achieve
about a 90-degree bend in the elbows. Try not to collapse onto
the floor, and repeat the push-up again into the plank position. Com-
plete three sets of twelve push-ups.

Lats: The Wide Row

The best exercise to work these back muscles is to do pull-ups to a

raised bar. But another way, using your free weights, is the following.
Stand straight, chest up and back flat, while holding a pair of free
weights in each hand in front of your thighs with a palms-down grip.
Now, slightly bend your knees and lean forward, hinging at the
waist. Continue to lean forward until your upper body is almost paral-
lel to the floor. Let the weights hang straight down in front of
your shins. With your head in a neutral position and your eyes
focused on the floor in front of you, lift both weights straight up, bend-
ing at the elbows. This is a rowing-like motion but you’re in a
semi-squat. Don’t alter the angles at your knees and hips and lower
the weights back after a short pause. Complete three sets of
twelve repetitions.

Thighs/Quads: Lunges

Stand up straight with your feet hip distance apart, and have a slight
bend in your knees. Hold the free weights down at your sides. This is
your starting position. Now, step forward with your right leg while

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maintaining your balance and squat down through your hips. Keep
your torso straight and your head up. Don’t let your knee extend out
over your toes. Using your heel to drive you, push yourself back to the
starting position. Repeat this motion with your left leg to complete
the full rep. Do three sets of twelve repetitions.

Calves: Tippy-Toes

Stand up straight with your feet hip distance apart. Hold a free weight
in each hand, with each weight hanging by your sides. Push up onto
your tippy-toes, and hold there for five seconds. Return to the start.
Complete three sets of twelve repetitions.

Core: The Classic Sit-Up

Sit on the floor with your knees bent and your heels touching the floor.
Cross your arms on your chest, making an “X.” Make sure to keep your
shoulders dropped and relaxed to avoid tension in the neck. With your
feet firmly on the ground, lay back as far as you’re able before rising
back up. Maybe you can get all the way to the floor, maybe not. Con-
tinue doing sit-ups for one minute, then take a thirty-second break.
Repeat for five rounds.

Core: Bicycle Crunch

Begin in the same starting position as the sit-up (see above). Twisting
gently, bring your left knee and right elbow toward one another.
Return to the starting position. Complete the movement with the
right knee and left elbow. Continue for two minutes, then take a
thirty-second break. Repeat for five rounds.

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Perfect a skill? Try a new hobby? Start a business? Climb Mount

Kilimanjaro? Travel around Europe? Volunteer more? Enrol in an
art workshop? Go on a weekend retreat? Write a memoir?

As mentioned earlier, recording your thoughts, goals, feelings, anx-

ieties, and the events most affecting you in a journal can be helpful. It
allows you to review later, can help assuage those worries, and gives you
accountability (for a list of the journals to maintain, see page 172).

Reading a short but meaningful quotation is a great way to cap a

deep-breathing session. Here are thirty suggestions to get you
started:

1. If you do not change direction, you may end up where you are
heading. — Lao Tzu

2. If not now, when? — Rabbi Hillel

3. The best and most beautiful things in the world cannot be seen
or even touched — they must be felt with the heart. — Helen Keller

4. We must let go of the life we have planned, so as to accept the

one that is waiting for us. — Joseph Campbell

5. Our greatest weakness lies in giving up. The most certain way to
succeed is always to try just one more time. — Thomas A. Edison

6. Consult not your fears but your hopes and your dreams. Think
not about your frustrations, but about your unfulfilled poten-
tial. Concern yourself not with what you tried and failed in, but
with what it is still possible for you to do. — Pope John XXIII

7. If you want others to be happy, practice compassion. If you

want to be happy, practice compassion. — Dalai Lama

8. Perseverance is not a long race; it is many short races one

after the other. — Walter Elliot

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9. Patience and perseverance have a magical effect before which

difficulties disappear and obstacles vanish. — John Quincy
Adams

10. As we express our gratitude, we must never forget that the

highest appreciation is not to utter words, but to live by
them. — John F. Kennedy

11. True success is overcoming the fear of being unsuccessful. —

Paul Sweeney

12. Peace is not absence of conflict; it is the ability to handle con-

flict by peaceful means. — Ronald Reagan

13. Once we accept our limits, we go beyond them. — Albert Einstein

14. God grant me the serenity to accept the things I cannot

change, the courage to change the things I can, and the wis-
dom to know the difference. — The Serenity Prayer

15. The only real security is not in owning or possessing, not in

demanding or expecting, not in hoping, even. Security in a
relationship lies neither in looking back to what it was, nor for-
ward to what it might be, but living in the present and accept-
ing it as it is now. — Anne Morrow Lindbergh

16. Never give up, and be confident in what you do. There may be
tough times, but the difficulties which you face will make you
more determined to achieve your objectives and to win against
all the odds. — Marta Vieira da Silva

17. The friend in my adversity I shall always cherish most. I can

better trust those who helped to relieve the gloom of my dark
hours than those who are so ready to enjoy with me the sun-
shine of my prosperity. — Ulysses S. Grant

18. Faith is the bird that feels the light when the dawn is still
dark. — Rabindranath Tagore

19. There are two great days in a person's life — the day we are
born and the day we discover why. — William Barclay

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20. There is no end to education. It is not that you read a book,

pass an examination, and finish with education. The whole of
life, from the moment you are born to the moment you die, is a
process of learning. — Jiddu Krishnamurti

21. Your task is not to seek for love, but merely to seek and find all
the barriers within yourself that you have built against
it. — Jalal Al-Din Rumi

22. Let the one among you who is without sin be the first to cast a
stone. — Jesus Christ

23. You can search throughout the entire universe for someone
who is more deserving of your love and affection than you
are yourself, and that person is not to be found anywhere. You
yourself, as much as anybody in the entire universe, deserve
your love and affection. — Buddha

24. We ourselves feel that what we are doing is just a drop in the
ocean. But the ocean would be less because of that missing
drop. — Mother Teresa

25. We must welcome the future, remembering that soon it will be

the past; and we must respect the past, remembering that it
was once all that was humanly possible. — George Santayana

26. Despite everything, I believe that people are really good at

heart. — Anne Frank

27. The only thing worse than being blind is having sight but no
vision. — Helen Keller

28. In the end, it's not the years in your life that count. It's the life
in your years. — Abraham Lincoln

29. It does not matter how slowly you go as long as you do not
stop. — Confucius

30. Accept the challenges so that you can feel the exhilaration of
victory. — George S. Patton

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States, regardless of location or age, harbors measurable levels of syn-

thetic chemicals, many of which are fat-soluble and therefore stored in
fatty tissue indefinitely. I wish there were more focus on policing these
chemicals than on monitoring them. Unfortunately, it takes years —
sometimes decades — for studies to gather enough evidence for the
government to justify writing new standards or regulations, and even
to take dangerous products off the market. In 2014, a meta-analysis
published in the Journal of Hazardous Materials reviewed 143,000
peer-reviewed papers to track the patterns of emergence and decline of
toxic chemicals. The study exposed the sad truth: It takes an average
of fourteen years for appropriate action to take place. We need to take
matters into our own hands.
The good news is the Grain Brain Whole Life Plan helps you do just
that. Don’t wait until something is officially labeled as being dangerous
to eliminate it from your life; when in doubt, take it out of your life.
I’ve already made my case against glyphosate, the main ingredient
in Roundup. Here are some additional ideas to support a cleaner way
of life:

● When buying canned foods, be sure the cans are not lined
with BPA. Look for “BPA-free lining” language on the can.

● Avoid using nonstick pans and other cookware. Teflon-coated

wares contain perfluorooctanoic acid, or PFOA, which the EPA
has labeled a likely carcinogen. Cast-iron cookware, ceramic,
uncoated stainless steel, or glass are your best bet.

● Minimize the use of the microwave. Never place plastic —

including plastic wrap — in a microwave. Don’t put hot foods
in plastic, which can release nasty chemicals that are absorbed
by the food.

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● Avoid plastic water bottles, or at least avoid plastics marked

with “PC,” for polycarbonate, or the recycling labels 3, 6, or 7
on the little triangle. Buy reusable bottles made of food-grade
stainless steel or glass.

● When it comes to toiletries, deodorants, soaps, cosmetics, and

general beauty products, switch brands when you restock.
Remember, your skin is a major entry point to your body, and
what you slather on may make its way inside to inflict harm.
Look for organic certification and choose products that are
safer alternatives. Use the Environmental Working Group’s
(EWG) user-friendly website (www.ewg.org) and I Read Labels
For You (www.ireadlabelsforyou.com) to find the safest
products. Endocrine-disrupting chemicals, or EDCs, have been
shown to disrupt normal metabolism and even trigger weight
gain. The most insidious ones are:

❍ aluminium chlorohydrate (in deodorants)

❍ diethyl phthalate (in perfumes, lotions, and other

personal care products)

❍ formaldehyde and formalin (in nail products)

❍ “fragrance” and “parfum” (in perfumes, lotions, and

other personal care products)

❍ parabens [methyl-, propyl-, isopropyl-, butyl-, and

isobutyl-] (in cosmetics, lotions, and other personal
care products)

❍ PEG/ceteareth/polyethylene glycol (in skin care

products)

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❍ sodium lauryl sulfate (SLS), sodium laureth sulfate

(SLES), and ammonium lauryl sulfate (ALS) (in a
variety of products: shampoos, body washes and
cleansers, liquid hand soaps, laundry detergents, hair
color and bleaching agents, toothpastes, makeup
foundations, and bath oils/bath salts)

❍ TEA (triethanolamine) (in skin care products)

❍ toluene and dibutyl phthalate (DBP) (in nail

polishes)

❍ triclosan and triclocarban (in antibacterial hand

soaps and some toothpastes)

● Select household cleaners, detergents, disinfectants, bleaches,

stain removers, and so on that are free of synthetic chemicals
(look for brands that use natural, nontoxic ingredients; again
the www.ewg.org site can be helpful here). Or make your own:
Simple, inexpensive, and effective cleaning products can be
made from borax, baking soda, vinegar, and water (see the box
on page 163).

● Indoor air is notoriously more toxic than outdoor air due to all
the particulate matter that comes from furniture, electronics,
and household goods. Ventilate your home well and install
HEPA air filters if possible. Change your air-conditioning and
heating filters every three to six months. Get the ducts cleaned
yearly. Avoid air deodorizers and plug-in room fresheners.
Reduce toxic dust and residues on surfaces by using a vacuum
cleaner with a HEPA filter. Naturally ventilate your house by
opening the windows.

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● Request that people take off their shoes upon entry.

● Plants — such as spider plants, aloe vera, chrysanthemums,

gerbera daisies, Boston ferns, English ivies, and
philodendrons — naturally detoxify the environment. Keep as
many in your home as possible.

● When purchasing clothes, fabrics, upholstered furniture, or

mattresses, choose items that are made of natural fabrics with no
flame-retardant, stain-resistant, or water-resistant coatings. (Some
states mandate a certain level of flame retardants on products, but
do your best to find the most natural products possible.)

● Wet-mop floors and wipe down windowsills weekly.

● Speak with your local garden store or nursery personnel for

recommendations on pesticide- and herbicide-free products you
can use in your garden to control pests.

THREE HOMEMADE CLEANING PRODUCTS

All-purpose cleaner and deodorizer:

115g bicarbonate of soda

2 liters warm water

Combine the ingredients and store in a spray bottle.

Glass and window cleaner:

1 liter water

250ml white vinegar

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125ml 70% rubbing alcohol

2 to 4 drops essential oil (optional, for aroma)

Combine the ingredients and store in a spray bottle.

Disinfectant:

2 teaspoons borax

4 tablespoons white vinegar

750ml hot water

Combine the ingredients and store in a spray bottle.

While it may seem like an overwhelming task to clear out your

house of questionable products and replace them with alternatives, it
needn’t be stressful and you needn’t do it all in one day. Go one room
or one product at a time. The goal is to do the best you can based on
what you can afford and what you’re willing to change. As part of your
daily checklist during the 14-day menu plan, I’ll ask you to do one
thing that helps you to detoxify your physical environment.
But before we get to that, there’s one more step to take that will
help you pull all these ideas together: Plan accordingly.

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Here is a sample exercise plan for someone who already has a base-
line level of fitness and is hoping to gain more strength and fitness
with higher-intensity workouts and longer stretches of moderate activ-
ity throughout the week. Note that Sunday doesn’t have to be the
“off” day of rest — here, it’s Wednesday. Plan those longer workouts on
days when you have more time, which for many is over the weekend.

Monday: Midday brisk walk (twenty to thirty minutes); weight

training and stretching at the gym after work (twenty minutes)
Tuesday: fifty-minute indoor cycling class in the morning, plus ten
minutes of stretching
Wednesday: Crazy busy day – thirty minutes of brisk walking
anytime during the day, and fifteen minutes of weight-bearing
exercises and light stretching while dinner is cooking
Thursday: Elliptical machine (thirty minutes) in the morning,
plus ten minutes of stretching
Friday: Vinyasa flow yoga class at 6 p.m.
Saturday: Weekend Warrior Power Walking Group at 9:30 a.m.
(ninety minutes)
Sunday: Elliptical machine (forty minutes), plus weight-bearing
exercises and stretching (twenty minutes)

The more specific you are with your formal exercise plan during
the week, the more likely you are to stick to it.

WH EN TO S LEEP

Remember, the body — and especially the brain — revitalizes itself

during sleep. While we used to think that there was a magic number

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and splurge on a leather-bound diary for your general journal. Keep a jour-
nal by your bedside for early morning and evening writing, and take small,
convenient notebooks with you wherever you go to jot down notes
throughout the day. Do what works for you and keeps you on track.

Below is a daily checklist followed by a sample daily schedule.

Your Daily Checklist

❏ Get up and go to bed at the same time daily.

❏ Take your supplements, including your prebiotics and
probiotics. See page 112 for your cheat sheet about which
supplements to take, how much, and when.
❏ Unless you’re skipping breakfast, which I encourage you to do
at least once a week, make sure you’re getting a little protein in
the morning. Remember that eggs are a perfect way to start
the day.
❏ Do cardio exercise for a minimum of twenty minutes, with
stretching before and after. Every other day, do weight-bearing
exercises (see www.DrPerlmutter.com for videos). See page 168
for information about timing your exercise.
❏ Do one small thing to clean up your physical environment
(see page 159).
❏ Eat lunch before 3 p.m.
❏ Drink water throughout the day.
❏ Take a ten-minute distraction-free timeout in the a.m. and
p.m. to check in with yourself, maybe do some deep breathing
(see page 155), write in a journal, or read an inspiring quote or

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passage from a book. If you’d like to try meditation, go to

www.how-to-meditate.org/breathing-meditations.
❏ Plan dinner so that it’s not within four hours of bedtime.
❏ Try to be in bed with the lights out before 11 p.m.

Sample Daily Schedule

6:30 a.m. Wake up!

6:30–6:45 a.m. Morning deep-breathing exercise and journal writing
7: 00–7:45 a.m. Exercise (e.g., stationary bike, weight training, and
stretching)
7:45–8:15 a.m. Bathing and grooming
8:15 a.m. Prepare breakfast and bagged lunch
8:45 a.m. Out the door for work
12:30 p.m. Lunch and 20-minute walk
4: 00–4:15 p.m. Snack and a few minutes of self-reflection
5:30 p.m. Leave work
6:30 p.m. Supper with kids
7:30–8:00 p.m. Personal downtime
9:30 p.m. Cutoff time for electronics, prepare for bed
10:30 p.m. Lights out!
While there are plenty of apps out there to help you map out your day
and send reminders to your phone through texts, there is nothing wrong
with using an old-fashioned daily planner. Do what works for you. Get as
detailed as you like, but understand that everything in your life should
revolve around your eating, exercising, and sleeping patterns. Be consistent,
even selfish, with those routines, and your whole body will reap tremendous
health benefits. I hate to be cliché, but it’s true: Timing is everything.

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Make Vegetables Your Centerpiece

Stop thinking about food pyramids. Think in terms of how we eat:

using a plate. A full three-quarters of your plate should be filled with
fibrous, colorful, nutrient-dense whole vegetables that grow above
ground. That will be your main entrée. I bet you’re used to seeing your
protein as the centerpiece. Now it becomes a side dish of 3 to 4 ounces
(100g). Aim to consume no more than 8 ounces (225g) of protein total
in a day. You’ll get your fats from those found naturally in protein; from
ingredients such as the butter, coconut oil, and olive oil used to prepare
your meals; and from nuts and seeds (see page 198 for snack ideas).

The Basic Shopping List:

almond butter avocado oil

almond milk avocados

almonds balsamic vinegar

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 Final Reminders and Snack Ideas

bell peppers Greek-style yogurt (plain

and coconut milk, 2%)
berries
lemons
black pepper
macadamia nuts
broccoli
mixed greens
coconut milk
mozzarella
coconut oil
mushrooms
dark chocolate
olive oil
dark leafy greens, including
kale and spinach olives

feta cheese onions

free-range chicken pastured eggs

free-range turkey sea salt

fresh guacamole shredded coconut

fresh salsa or pico de gallo vine-ripened tomatoes

garlic walnuts

goat cheese whole fresh seasonal fruit

grass-fed beef wild salmon

S N AC KS

Better blood sugar control means you are not likely to feel super hun-
gry in between meals. You won’t be crashing an hour after that bagel

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breakfast because bagels are not on the program. Two 70-calorie eggs,
for instance, can get you through an entire morning. So even though
you might not need to snack, it’s nice to know you can whenever you
want to on this diet. I recommend keeping some of the less perishable
snack options on hand as “emergency food” when you’re on the go or
at work. Keep a stash of nuts and jerky in your car, purse, or desk at
work, just in case. That way, you won’t get stuck running behind
schedule when it’s time for lunch and be tempted by the nearest
fast-food restaurant or food truck. Here are some healthy snack ideas:

● a handful of raw nuts, olives, and/or seeds (no peanuts)

● a few squares of dark chocolate (anything above 70 percent

cacao)

● chopped raw vegetables (e.g., bell peppers, broccoli, cucumbers,

radishes) dipped into guacamole, tapenade, hummus, tahini,
baba ganoush, soft goat cheese, or nut butter

● slices of cold roasted turkey, roast beef, or chicken dipped into

mustard and Grain Brain Mayonnaise (page 227). [Note: Be
wary of traditional deli meats, especially those that are
packaged. They can be contaminated with gluten depending
on how they are processed. Always ask at the deli counter for
fresh, unprocessed meats that they can slice right there.]

● half an avocado drizzled with olive oil, lemon, salt, and pepper

● two hard-boiled eggs

● caprese salad: 1 sliced tomato topped with sliced fresh

mozzarella cheese, drizzled with olive oil and sprinkled with
basil, salt, and pepper

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● Tomato-Basil Tower with Kefir Dressing, Bacon, and Fresh Dill

(page 231)

● cold peeled prawns with lemon and dill

● smoked salmon (Optional: Try dipping smoked salmon in

Grain Brain Mayonnaise or spreading goat cheese on top)

● one piece or serving of whole, low-sugar fruit (e.g., grapefruit,

orange, apple, berries, melon, pear, cherries, grapes, kiwi, plum,
peach, nectarine)

● grass-fed beef, turkey, or salmon jerky

● lacto-fermented vegetables (Try my Mixed Vegetable Kraut on

page 243)

● protein bars (See my recipe online at www.DrPerlmutter.com)

Remember, this type of diet is self-regulating: You won’t be victim-

ized by blood sugar chaos brought on by too many carbohydrates stim-
ulating irrepressible hunger and cravings. Much to the contrary, you’ll
feel satisfied quickly and for several hours by the fat and protein in
your meals. So say goodbye to feeling foggy, sluggish, hungry, and tired
throughout the day. And say hello to a whole new vibrant you. Here
comes 14 days of deliciousness.

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14 DAYS O F D ELI C I O U S N E S S

Recipes in boldface are included in Chapter 11. Recipes marked with

an asterisk (*) can be found on my website, www.DrPerlmutter.com.

Day 1:

Breakfast: 2 poached eggs topped with salsa or pico de gallo + half

an avocado drizzled with olive oil and a pinch of sea salt
Lunch: Layered Vegetable Salad (page 226) with 75g diced grilled
chicken mixed in
Dinner: Mixed Greens with Toasted Walnuts (page 228) + 75g
baked or grilled fish
Dessert: 2 squares of dark chocolate dipped in 1 tablespoon
almond butter

Day 2:

Breakfast: skip!
Lunch: Onion Soup (page 220) + 2 roasted chicken drumsticks +
side of mixed greens
Dinner: Tuscan-Style Pork Roast (page 255) + sautéed spring
greens + 100g quinoa (optional)
Dessert: Coconut Pudding (page 258)

Day 3:

Breakfast: Broccoli, Mushroom, and Leek Frittata (page 210) +

250ml almond milk

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Lunch: leftover pork roast tossed into mixed greens salad with at
least 3 raw vegetables (e.g., broccoli, radishes, green beans) +
half an avocado + drizzle of olive oil
Dinner: grilled steak + roasted vegetables + leftover onion soup
Dessert: 60g fresh berries topped with coconut milk

Day 4:

Breakfast: leftover frittata + 250ml almond milk (optional)

Lunch: mixed greens salad with at least 3 raw or cooked
vegetables topped with grilled fish or chicken
Dinner: Roast Leg of Grass-Fed Lamb (page 253) + unlimited
steamed vegetables + 100g wild rice (optional)
Dessert: Ricotta with Berries and Toasted Almonds (page 260)

Day 5:

Breakfast: Strawberry Power Smoothie (page 213)

Lunch: leftover lamb tossed into mixed greens salad with at least
3 raw vegetables (e.g., broccoli, radishes, green beans) + half an
avocado + drizzle of olive oil
Dinner: Steamed Wild Salmon with Sautéed Leeks and Chard
(page 248) + 100g rice or quinoa (optional)
Dessert: skip!

Day 6:

Breakfast: Greek-style yogurt topped with raw walnuts and fresh

berries
Lunch: mixed greens salad with 2 hard-boiled eggs, at least 3 raw
vegetables (e.g., celery, spring onions, water chestnuts), half an

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avocado, crushed walnuts, and shredded or diced cheddar

cheese + 1 piece whole fruit
Dinner: grilled fish, chicken, or steak + grilled courgettes +
Braised Kale (page 233)
Dessert: Easy Chocolate Mousse (page 259)

Day 7:

Breakfast: Baked Eggs and Greens (page 212)

Lunch: mixed greens and vegetables sautéed in butter and garlic +
grilled chicken or fish
Dinner: Lamb Meatball Soup (page 223)
Dessert: 2 or 3 squares dark chocolate

Day 8:

Breakfast: 2 fried eggs topped with diced avocado, diced vine-

ripened tomatoes, and drizzle of olive oil + unlimited sautéed
greens and other vegetables
Lunch: Leftover lamb meatball soup
Dinner: Broccoli, Mushroom, and Feta Toss (page 242) + Herb-
Roasted Wild Salmon (page 247)
Dessert: whole fruit

Day 9:

Breakfast: 3 scrambled eggs with at least 3 vegetables (e.g.,

spinach, mushrooms, onions) and goat cheese + 250ml almond
milk (optional)
Lunch: Jicama Salad (page 230) + side of roasted turkey

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Dinner: Thai Vegetable Curry (page 239) + 75–115g ounces

chicken or steak
Dessert: Coconut Pudding (page 258)

Day 10:

Breakfast: coconut milk or plain yogurt topped with nuts and

seeds + 2 hard- or soft-boiled eggs
Lunch: Layered Vegetable Salad (page 226) with 75g diced grilled
chicken mixed in
Dinner: Roasted Chicken Thighs with Parsley Sauce (page 256)
+ unlimited steamed vegetables + 100g quinoa (optional)
Dessert: skip!

Day 11:

Breakfast: Eggs Benedict with Courgette Pancakes* or Breakfast

“Porridge” (page 214)
Lunch: leftover roasted chicken thighs + mixed greens and
vegetable salad
Dinner: grilled fish of your choice + roasted asparagus and
brussels sprouts + Sunchoke Fritters (page 234)
Dessert: 25–50g cheese

Day 12:

Breakfast: skip!
Lunch: mixed greens salad with at least 3 raw or cooked

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vegetables topped with grilled fish or chicken + Sunchoke

Gratin (page 236)
Dinner: grilled chicken or fish + Mixed Vegetable Kraut
(page 243)
Dessert: Easy Chocolate Mousse (page 259)

Day 13:

Breakfast: coconut milk yogurt topped with nuts and seeds + 2

hard- or soft-boiled eggs
Lunch: leftover vegetable kraut tossed into mixed greens salad or
beside grilled fish or poultry
Dinner: Grass-Fed Beef Burgers (page 252) + mixed green salad
or Fish Fillets with Black Olives, Artichokes, and Shaved
Brussels Sprout Slaw (page 250)
Dessert: skip!

Day 14:

Breakfast: Strawberry Power Smoothie (page 213) or Oatless

Oatmeal* + 2 eggs any style
Lunch: Creamy Cauliflower Soup (page 221) + mixed greens
salad with shredded chicken mixed in
Dinner: Pea and Goat Cheese Custards (page 218) + mixed
greens salad + 75g meat or fish
Dessert: whole fruit

Congratulations! You’ve made it through two weeks on the Grain

Brain Whole Life Plan eating nutrient-dense foods that fill your heart

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and soul. Hopefully you’ve incorporated other elements on that check-

list (see page 173) into your new lifestyle, too. I’m confident you can
keep going. If you don’t know what to eat after these two weeks, just
repeat the same 14-day meal plan until you get used to cooking and
eating this way and feel confident enough to start experimenting in
the kitchen. Now let’s get to the recipes.

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The Recipes

Get ready to make some delicious meals using the recipes in this
chapter. When buying ingredients, remember to choose organic,
grass-fed, GMO-free, gluten-free, and wild whenever possible. Reach
for extra-virgin olive and coconut oils. Check labels on all packaged
goods to be sure they don’t contain anything suspicious (see page 88).
Most of the ingredients you’ll need are now widely available and found
in supermarkets. Some of these recipes are more time-consuming to
make than others, so plan ahead and feel free to swap one for another
if you don’t have the extra time. Ultimately, have fun with these reci-
pes and enjoy being your own personal chef.

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EG G S AN D OTH ER B R E AK FA S T
D IS H E S

Broccoli, Mushroom, and Leek Frittata

Serves 4

A frittata can be made with almost any combination of vegetables

and/or meat, even leftovers. Some tasty combinations might be
pumpkin-mint, tomato-basil, asparagus-salmon, onion–chopped greens,
summer squash–feta, chopped pork– Gruyère — the list can go on and
on. Frittatas are perfect for breakfast, brunch, lunch, or dinner and
can be eaten hot out of the oven or at room temperature.

1 tablespoon unsalted butter, preferably from grass-fed cows

1 tablespoon extra-virgin olive oil
225g diced leeks, white part only
6 large mushrooms, stems removed, cleaned, and thinly sliced
1 teaspoon minced garlic
120g finely chopped tenderstem broccoli or broccoli
Sea salt and freshly ground black pepper
5 large eggs
4 tablespoons grated Parmesan cheese
2 large egg whites

Preheat the oven to 180°C/gas 4.

Generously butter a 20cm deep-dish pie plate or ovenproof frying
pan. Set aside.
Combine the butter and olive oil in a large sauté pan over medium
heat. Add the leeks and cook, stirring frequently, for about 4 minutes

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or just until wilted. Add the mushrooms and garlic and continue to
cook, stirring frequently, for about 12 minutes or until the mushrooms
have exuded their liquid and begun to brown. Stir in the broccoli and
continue to cook, stirring frequently, for another 3 to 4 minutes, until
the broccoli is slightly soft. Lightly season with salt and pepper.
While the vegetables are cooking, place the whole eggs in a
medium bowl, whisking to lighten. Add 2 tablespoons of the cheese
and season with salt and pepper.
Place the egg whites in a medium bowl and, using a handheld elec-
tric mixer, beat until firm, but not dry. Fold the beaten egg whites into
the egg mixture, folding only until small pieces of egg white are still
visible.
Scrape the broccoli mixture into the eggs, stirring to blend. Pour
into the prepared pan, gently smoothing out the top with a spatula.
Sprinkle with the remaining 2 tablespoons of cheese and transfer to
the oven.
Bake for about 20 minutes or until the center is set and the top is
golden brown and almost crisp around the edges.
Remove from the oven and let stand for a couple of minutes before
cutting into wedges and serving.

Nutritional Analysis per Serving: calories 278, fat 15 g, protein

18 g, carbohydrates 20 g, sugar 6 g, fiber 6 g, sodium 286 mg

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Baked Eggs and Greens

Serves 6

This is a terrific Sunday brunch dish. The recipe is easily doubled; just
use two baking dishes. Make sure that you remove the dish from the
oven before the eggs are fully cooked, as you want the yolks to be
runny when served so that they can be mixed in with the greens.

1 tablespoon extra-virgin olive oil

1 tablespoon unsalted butter, preferably from grass-fed cows
115g chopped leeks, white part only
1 tablespoon chopped garlic
Sea salt and freshly ground black pepper
2 bunches Swiss chard, tough stem ends removed and cut into large
pieces
4 tablespoons chopped sun-dried tomatoes
1 tablespoon chopped fresh basil
75ml double cream, preferably from grass-fed cows
12 large eggs
60g grated fontina cheese

Preheat the oven to 200°C/gas 6.

Generously coat a 23 by 32 by 5cm baking dish with butter. Set aside.
Heat the oil and butter in a large frying pan over medium heat.
Add the leeks and garlic, season with salt and pepper, and cook, stir-
ring occasionally, for about 8 minutes or until the leeks are quite soft.
Begin adding the chard, a couple of handfuls at a time, tossing to
soften and wilt before adding another batch. When all of the chard
has been added, add the tomatoes and basil. Season with salt and

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pepper and continue to cook, tossing and turning, for about 10 min-
utes or until very soft.
Stir in the cream and continue to cook for about 6 minutes or
until the cream has almost evaporated. Taste and, if necessary, season
with additional salt and pepper.
Spoon the chard mixture into the prepared baking dish, spreading
it out into an even layer. Using the back of a soup spoon, make 12
small indentations in the chard. Crack one egg into each indentation.
When all of the eggs are nestled in the chard, season each one with
salt and pepper and sprinkle the cheese over the top, covering both
eggs and chard.
Transfer to the oven and bake for about 15 minutes or until the
whites are not quite firm and the yolks are still very runny.
Remove from the oven and let stand for 5 minutes to allow the
whites to set before serving.

Nutritional Analysis per Serving: calories 297, fat 21 g, protein

17 g, carbohydrates 10 g, sugar 3 g, fiber 3 g, sodium 585 mg

Strawberry Power Smoothie

Serves 1

Most traditional smoothies and shakes are filled with sugar, but this
one lives up to my standards and is an excellent recipe to have on
hand for those mornings when you don’t have time to create a regular
breakfast meal. This smoothie can go with you to work, too, and keep
you satisfied for hours.

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4 tablespoons unsweetened coconut milk

4 tablespoons water (or more for desired consistency)
40g frozen strawberries
⁄4 ripe avocado, pitted and peeled
1

1 tablespoon raw unsalted sunflower seeds or almonds

1 tablespoon hemp seeds
1 tablespoon sunflower seed butter or almond butter
1 teaspoon chopped fresh ginger
⁄2 teaspoon ground cinnamon
1

Combine all of the ingredients in a blender jar. Blend until completely

smooth, scraping down the sides as needed. Serve immediately.

Nutritional Analysis per Serving: calories 380, fat 32 g, protein

10 g, carbohydrates 17 g, sugar 7 g, fiber 7 g, sodium 23 mg

Breakfast “Porridge”

Serves 1

Once you taste this bowl of deliciousness, you’ll never want to go back
to your old-fashioned oatmeal. To accompany this dish, have a cup of
coffee or kombucha tea, or drink some kefir, almond milk, or coconut
milk. This breakfast will keep you satisfied all morning long.

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125ml hot water (or more for desired consistency)

1 1⁄2 tablespoons chia seeds
1 1⁄2 tablespoons hemp seeds
1–2 tablespoons sunflower lecithin (optional)
1 tablespoon coconut oil
1 tablespoon almond butter
1 teaspoon ground flax seeds (optional)
1 teaspoon ground cinnamon
5 drops stevia, or to taste
Sea salt
60g blueberries, raspberries, and/or blackberries

Combine all of the ingredients except for the berries in a bowl. Stir
well. Top with the berries and serve.

Nutritional Analysis per Serving: calories 460, fat 37 g, protein

12 g, carbohydrates 26 g, sugar 9 g, fiber 11 g, sodium 330 mg

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APPE TIZERS

Wild Salmon Crudo with Shaved Artichokes

Serves 4

This light but beautiful artichoke salad is the perfect complement to

the unctuous raw salmon. If you can’t find tender baby artichokes, the
salad can be made with raw asparagus or thinly sliced fennel. Eating
both the salmon and the artichokes raw gives you many health
benefits.

225g wild salmon fillet, skin and pin bones removed

75ml white vinegar
3 baby artichokes
4 tablespoons extra-virgin olive oil, plus more as necessary
2 teaspoons fresh lemon juice
2 tablespoons chopped fresh chives, tarragon, or flat-leaf parsley
Sea salt and freshly ground black pepper
Lemon wedges, for garnish (optional)

Using a very sharp knife, cut the salmon crosswise against the grain
into 5mm-thick slices. Place an equal number of the slices in a single
layer on each of four chilled plates.
Cover each plate with a sheet of plastic wrap. Working with one
plate at a time and using the bottom of a small frying pan (or any flat
object), gently press down to flatten the salmon so that it covers
the entire plate. Do not press too hard, as you don’t want to make the
salmon mushy. Leaving the plastic wrap on, transfer the plates to the
refrigerator.

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Fill a large bowl with cold water. Add the white vinegar and set
aside.
Working with one at a time, pull off the tough outer leaves of each
artichoke. Then, using kitchen scissors, cut off the pointed, spiked tips
of each artichoke and about 5mm off of the top. If the artichokes have
stems, cut them off completely also.
Using a vegetable slicer or very sharp knife, slice each artichoke
crosswise into paper-thin slices. Immediately drop the slices into the
cold, acidulated water to keep the flesh from oxidizing.
When all of the artichokes have been sliced, remove them from
the water and pat very dry. Place the well-drained slices in a medium
bowl and add 2 tablespoons of the olive oil, along with the lemon
juice. Add the herbs, season with salt and pepper, and toss to coat.
Remove the fish from the refrigerator and unwrap. Drizzle an equal
portion of the remaining 2 tablespoons olive oil over each plate. Sea-
son lightly with salt and pepper. Scatter an equal portion of the shaved
artichokes over each plate. If using, garnish with a lemon wedge, and
serve immediately.

Nutritional Analysis per Serving: calories 260, fat 17 g, protein

17 g, carbohydrates 13 g, sugar 2 g, fiber 6 g, sodium 260 mg

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Pea and Goat Cheese Custards

Serves 4

This very elegant dish can be served as a first course for a dinner party
or as a lovely lunch when accompanied by a green salad. Although it’s
quite rich, the crisp peas and fresh herbs add an unexpected lightness.

Butter, for ramekins

150g frozen petits pois
75g mild creamy goat cheese
4 extra-large eggs, at room temperature
250ml double cream, preferably from grass-fed cows
2 tablespoons grated Parmesan cheese
Sea salt and freshly ground black pepper
2 tablespoons finely chopped spring onions white part only
2 tablespoons minced fresh dill
4 sprigs fresh dill, for garnish (optional)

Preheat the oven to 180°C/gas 4.

Generously butter the interior of four 175ml ramekins. Set aside.
Bring a small pot of water to a boil, and boil the peas for 1 minute.
Drain well and pat dry. Set aside.
Place the goat cheese in the bowl of a food processor fitted with
the metal blade. Add the eggs, cream, and Parmesan. Season with salt
and pepper and process to a smooth puree.
Scrape the cheese mixture into a medium bowl. Add the spring
onions and minced dill and stir to blend well.
Season the peas with salt and pepper and spoon an equal portion
into the bottom of each of the buttered ramekins. Then spoon an
equal portion of the cheese mixture over the peas.

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Place the ramekins in a baking pan. Add enough hot water to

come halfway up the sides of the ramekins and carefully transfer the
baking pan to the oven.
Bake for 25 minutes or until the custards are set in the center and
lightly browned around the edges.
Remove from the oven and place the ramekins on a wire rack to
cool for 10 minutes.
Garnish each ramekin with a dill sprig, if desired, and serve while
still very warm.

Nutritional Analysis per Serving: calories 390, fat 34 g, protein

14 g, carbohydrates 8 g, sugar 1 g, fiber 2 g, sodium 370 mg

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SO U P S

Onion Soup

Serves 6

This is about as rich and delicious as the classic French onion soup,
even though it lacks the traditional topping of toasted baguette.
Although it can be made with all red or all sweet onions, the combi-
nation creates a rich color and a slightly sweet flavor.

115g unsalted butter, preferably from grass-fed cows

550g thinly sliced red onions
550g thinly sliced sweet onions
2 bay leaves
1 star anise
125ml brandy
2 liters beef stock or low-sodium beef broth
Sea salt and freshly ground black pepper
175g grated Gruyère cheese

Place the butter in a large saucepan over medium-low heat. Add the
onions, bay leaves, and star anise and cook, stirring frequently, for
about 20 minutes or until the onions have begun to caramelize and
turn a rich golden brown.
Stir in the brandy, raise the heat, and bring to a boil. Boil for 3 to 4
minutes so that the alcohol can cook off. Add the stock and season with
salt and pepper. Bring to a boil, then lower the heat and cook at a gentle
simmer for 30 minutes or until the onions are meltingly soft and the soup
is deeply flavored. Remove and discard the bay leaves and star anise.

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Taste and, if necessary, adjust the seasoning. Ladle into deep soup
bowls and immediately top each bowl with an equal portion of the
cheese so that the heat can begin melting it.
Serve immediately.

Nutritional Analysis per Serving: calories 360, fat 24 g, protein

14 g, carbohydrates 15 g, sugar 9 g, fiber 2 g, sodium 370 mg

Creamy Cauliflower Soup

Serves 4

Although called “creamy,” this soup does not have an ounce of cream
in it. It is pure velvety vegetable flavor that is perfection in a bowl. The
addition of the brown butter adds extraordinary richness to what is
otherwise a very simple soup.
The soup may be made up to 2 days in advance and stored in the
refrigerator in an airtight container. Reheat it and make the brown
butter just before serving.

1 head cauliflower, trimmed and broken into small pieces, including

the tender core
115g chopped leeks, white part only
Sea salt
115g unsalted butter, preferably from grass-fed cows
Freshly ground white pepper

Reserve 8 tablespoons of the cauliflower pieces and place the remain-

ing cauliflower in a medium saucepan. Add the leeks, along with 1 liter
cold water. Generously season with salt and place over medium-high

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heat. Bring to a boil, then cover and simmer for about 12 minutes or
until the cauliflower is very soft.
While the cauliflower is cooking, heat the butter in a small frying
pan over medium-low heat. Add the reserved cauliflower pieces and
sauté, stirring frequently, for about 7 minutes or until the butter is
golden brown with a nutty aroma and the cauliflower is lightly
browned and just barely cooked. Remove from the heat and keep
warm.
Remove the cauliflower and leek mixture from the heat and, using
a slotted spoon, transfer the vegetables to a blender jar or the bowl of a
food processor fitted with the metal blade. Add 250ml of the cooking
water and reserve the remaining water.
With the motor running, begin pureeing the cauliflower, slowly
adding additional cooking water until the mixture reaches a soup-like
consistency. Season with salt and white pepper.
Ladle an equal portion of the soup into each of four large shallow
soup bowls. Spoon a dollop of the sautéed cauliflower in the center of
each bowl and drizzle an equal portion of the brown butter over
the top.
Serve immediately.

Nutritional Analysis per Serving: calories 240, fat 23 g, protein 3 g,

carbohydrates 8 g, sugar 3 g, fiber 3 g, sodium 314 mg

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Lamb Meatball Soup

Serves 8

This dish comes courtesy of Seamus Mullen, chef-proprietor of Tertu-

lia restaurant in New York City. It’s a great recipe to use for dinner
parties or to make on a Sunday night. Use the leftovers for lunches in
the upcoming week.

For the meatballs:

2 large eggs
135g almonds, soaked in milk for 30 minutes, then drained and finely
chopped
8 tablespoons chopped mixed fresh herbs, such as oregano,
rosemary, and/or thyme
1 tablespoon red wine (optional)
2 cloves garlic, minced
2 tablespoons sea salt
1 teaspoon cayenne pepper
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon ground fennel
⁄2 teaspoon freshly ground black pepper
1

1.1kg minced lamb

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For the soup:

2 tablespoons extra-virgin olive oil, plus more for garnish
1 bunch (4 to 6) small carrots, chopped
4 cipollini onions or shallots, peeled
100g diced king oyster mushrooms
1 fennel bulb, trimmed and cut into 2.5cm pieces
2 cloves garlic, sliced
250ml white wine
1.5 liters chicken stock
2 bay leaves
2 sprigs fresh thyme
1 sprig fresh rosemary
Sea salt and freshly ground black pepper
170g red quinoa, rinsed
1 jalapeño pepper, stemmed, seeded, and sliced as thinly as
possible
200g sugar snap peas, cut diagonally in half
40g coarsely chopped radicchio
Freshly chopped dill, coriander, basil, fennel fronds, and/or mint, for
garnish

For the meatballs: Whisk the eggs in a large bowl. Add all of the
remaining meatball ingredients except for the lamb and mix thor-
oughly. Add the lamb, then, using your hands, blend everything
together. Pinch off a piece of the lamb mixture and gently roll between
your hands to form 4cm balls. Continue shaping until all the meat
mixture is used.
For the soup: In a large saucepan, heat the olive oil over high heat
and quickly brown the meatballs evenly. Transfer to a plate lined with
paper towels. Add the carrots, onions, mushrooms, and fennel to the
saucepan, and sauté for 3 minutes, then add the garlic and cook for

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1 minute. Deglaze with the white wine and allow the alcohol to cook
off, about 3 minutes. Add the chicken stock, bay leaves, thyme, and
rosemary, and bring to a boil. Reduce the heat to a simmer, and season
with salt and pepper.
Add the quinoa and simmer for 15 minutes, until it’s just tender,
then add the meatballs and gently simmer for 2 minutes. Check the
meatballs for an internal temperature of about 48°C; if touched to
your lower lip, they should be warm, but not superhot. Once they have
reached 48°C at the center, add the jalapeño, sugar snap peas, and
radicchio. Simmer for another 3 minutes or until the vegetables are
just barely tender but still vibrant.
Serve immediately, finishing each bowl with a healthy drizzle of
olive oil and a generous sprinkling of chopped herbs.

Nutritional Analysis per Serving: calories 650, fat 35 g, protein

40 g, carbohydrates 45 g, sugar 8 g, fiber 13 g, sodium 680 mg

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SAL ADS

Layered Vegetable Salad

Serves 6

This is a terrific salad to make when company is expected, as it can

be made ahead and tossed at the last minute. The red onions add
some nice color, but if you don’t have them on hand, white onions
will work just fine. However, don’t replace the softer savoy or chinese
cabbage with ordinary green or red cabbage, as the latter is a bit too
tough.

3 red onions, peeled and trimmed

675g thinly sliced savoy cabbage or chinese leaves
1 large jicama or celery heart, peeled, trimmed, and shredded
500g thinly sliced radish, preferably red, but any type will do
125ml organic, cultured, full-fat plain yogurt
125ml Grain Brain Mayonnaise (recipe follows)
2 tablespoons chopped sustainably sourced anchovies packed in
olive oil (see next recipe for details)
2 teaspoons chopped mixed fresh herbs, such as mint, basil, parsley,
and/or thyme
Sea salt and freshly ground black pepper (optional)

Using a vegetable slicer or a very sharp knife, cut the onions cross-
wise into paper-thin slices. Place the slices in a large bowl of ice water
and let soak for 10 minutes. Pour off the water and pat the onions dry.
Place a thin layer of cabbage in the bottom of a large salad bowl.
Top with a thin layer of onions, followed by the jicama, and finally the

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radishes. Continue making thin layers, ending with radishes, until all
of the vegetables have been used.
Combine the yogurt, mayonnaise, anchovies, and herbs in a small
bowl and whisk until well combined. Pour the dressing over the salad,
spreading it evenly over the top. Cover with plastic wrap and refriger-
ate for at least 6 hours or up to 24 hours.
When ready to serve, toss the salad. Taste and, if desired, season
with salt and pepper.

Nutritional Analysis per Serving: calories 232, fat 16 g, protein 5 g,

carbohydrates 17 g, sugar 7 g, fiber 6 g, sodium 390 mg

Grain Brain Mayonnaise

Makes about 500ml

The secret to this mayonnaise is in its oil. Rather than traditional

mayo, which typically uses rapeseed oil, this one calls for avocado oil,
which creates a much more delicious, nutritious experience. Use this
mayo like you would traditional mayo — as a spread, as a dip, and in
dressings. Be sure to buy organic avocado oil. Sustainably sourced
anchovies are available online.

3 large egg yolks, at room temperature

⁄2 teaspoon sea salt
1

⁄4 teaspoon mustard powder

1

1 tablespoon champagne vinegar or fresh lemon juice

375 – 500ml avocado oil
1 tablespoon hot water

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Fill a blender jar with boiling water and set it aside for a couple of
minutes. You just need to heat the jar to help the eggs thicken. Pour
out the water and quickly wipe the jar dry. Place the jar on the blender
motor. Add the egg yolks and process on medium speed until very
thick. Add the salt and mustard powder and quickly incorporate. Add
the vinegar and process to blend.
With the motor running, begin adding the oil in an excruciatingly
slow drip; the slower the drip, the more even the emulsification. When
about half of the oil has been added, you should have a sauce that is
like double cream, and you can then begin adding the oil just a bit
quicker, as curdling will no longer be an issue. If the mixture seems to
be too thick — you want a soft, creamy mix — add just a smidge more
vinegar. Continue adding the oil until all of it has been absorbed into
the eggs. Then, add just enough hot water (but no more than 1 table-
spoon) to smooth the mix. Scrape the mayonnaise into a clean con-
tainer with a lid. Cover and refrigerate for up to 5 days.

Nutritional Analysis per Serving (1 tablespoon): calories 105,

fat 11 g, protein 0 g, carbohydrates 0 g, sugar 0 g, fiber 0 g, sodium 34 mg

Mixed Greens with Toasted Walnuts

Serves 4

Caramelized onion dressing, crunchy walnuts, and slightly bitter greens

combine to make an aromatic and satisfying salad. It works well as a
lunch main course or as a side dish for grilled fish or poultry.

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1 large red onion, peeled and cut lengthwise into 8 wedges

125ml cup plus 1 tablespoon walnut oil
1 tablespoon balsamic vinegar
4 tablespoons chicken stock or canned low-sodium chicken broth
3 tablespoons white balsamic vinegar
Sea salt and freshly ground black pepper
500g finely chopped mixed bitter greens, such as endive, radicchio,
dandelion, mustard, and/or kale
115g chopped toasted walnuts
1 small red shallot, peeled, cut in half lengthwise, and thinly sliced

Preheat the oven to 200°C/gas 6.

Place the onion wedges, cut side down, in a nonstick baking pan.
Combine 1 tablespoon of the oil with the balsamic vinegar and drizzle the
mixture over the onions. Transfer to the oven and roast, turning occa-
sionally, for about 30 minutes or until golden brown and caramelized.
Remove from the oven and set aside to cool slightly. You want the
onions to still be quite warm when you make the dressing.
While still warm, place the seasoned onions in a food processor
fitted with the metal blade. Add the remaining 125ml oil along with
the stock and the white balsamic vinegar. Process to a smooth, thick
puree. Season with salt and pepper. (The dressing may be made in
advance, but if so, you will need to warm it slightly before adding to
the salad.)
Place the greens in a large salad bowl. Pour the dressing over the
top, adding just enough to coat and wilt the greens. You may not need
all of the dressing. Toss well.
Add the toasted walnuts and shallot and again toss to combine.
Taste and, if necessary, season with additional salt and pepper.
Serve immediately.

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Nutritional Analysis per Serving (if all the dressing is used):

calories 600, fat 53 g, protein 14 g, carbohydrates 30 g, sugar 5 g, fiber
17 g, sodium 140 mg

Jicama Salad

Serves 4

The zesty dressing is a perfect match for the slightly sweet, crisp
jicama. When paired with the bitter radicchio, it makes for a salad of
complex textures and savory flavors.

4 tablespoons finely chopped sun-dried tomatoes

1 tablespoon chopped fresh coriander
1 tablespoon chopped fresh chives
3 tablespoons champagne vinegar
2 teaspoons fresh lime juice
1 teaspoon fresh lemon juice
2 teaspoons extra-virgin olive oil
Freshly ground black pepper
350g julienned jicama
40g shredded radicchio
Parmesan or ricotta salata cheese, for shaving

Combine the tomatoes with the coriander and chives in a small non-
reactive container. Stir in the vinegar, along with the lime and lemon
juices and the olive oil. Season generously with pepper and stir to
blend well. Cover and refrigerate for at least 1 hour or up to 4 hours.
Place the jicama in a large bowl of ice water and refrigerate for
1 hour.

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When ready to serve, drain the jicama very well and pat dry. Place
in a medium bowl and pour the tomato dressing over the top. Toss to
blend well.
Place a layer of radicchio in the center of each of four salad plates.
Mound an equal portion of the jicama salad in the center of each
plate. Shave the cheese over each plate, and serve immediately.

Nutritional Analysis per Serving: calories 180, fat 9 g, protein 10 g,

carbohydrates 12 g, sugar 3 g, fiber 5 g, sodium 350 mg

Tomato-Basil Tower with Kefir Dressing,

Bacon, and Fresh Dill

Serves 1

This recipe is from my good friend Fabrizio Aielli, chef at Sea Salt res-
taurant in my hometown of Naples, Florida. Enjoy it as an appetizer, a
refreshing snack on the weekend, or a side to a meal. When you find
that perfectly ripe tomato, make this recipe.

1 vine-ripened tomato, sliced into 3 slices, top and bottom discarded

2 fresh basil leaves
2 tablespoons Kefir Dressing (recipe follows)
2 slices bacon, cooked until crispy and finely chopped
1 tablespoon extra-virgin olive oil
Sea salt

Stack the tomato slices on a plate, tucking a basil leaf between each
layer. Drizzle with the dressing, sprinkle the bacon on top, and finish
with the olive oil and salt.

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Nutritional Analysis per Serving: calories 273, fat 24 g, protein 9 g,

carbohydrates 9 g, sugar, 6 g, fiber 2 g, sodium 480 mg

Kefir Dressing

Makes about 500ml

Kefir has a tart and refreshing flavor. Its texture is similar to a

drinking-style yogurt, so it makes a great dressing.

500ml kefir
2 tablespoons red wine vinegar
1 sprig fresh dill, chopped
2 tablespoons extra-virgin olive oil
Sea salt and freshly ground black pepper

In a medium bowl, whisk together the kefir, vinegar, and dill.

Whisk in the olive oil, a little at a time, until it is fully incorporated.
Season with salt and pepper. Store in an airtight container in the
refrigerator for up to 1 week.

Nutritional Analysis per Serving (2 tablespoons): calories 34,

fat 3 g, protein 1 g, carbohydrates, 1 g, sugar 1 g, fiber 0 g, sodium 50 mg

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VEG E TAB LE S

Braised Kale

Serves 4

After years of being ignored, except in Portuguese cuisine, kale is hav-

ing its day in the sun. It is high in fiber, filled with antioxidants and
vitamins, and a great detoxifier. It has been shown to help lower the
risk of many cancers. I think that this is a particularly delicious recipe
to add to your kale repertoire.

2 bunches lacinato (or other type) kale

3 tablespoons extra-virgin olive oil
1 large sweet onion, peeled, trimmed, and cut into slivers
1 tablespoon (about 5 large cloves) roasted garlic puree (see Note)
Sea salt
Red chilli flakes
2 tablespoons red wine vinegar

Trim off the tough lower stems of the kale. Stack the leaves and
cut them crosswise into thick pieces. Wash very well in cold water,
taking care that all dirt has been rinsed off. Drain well, but do not
spin off all of the water, as you need it to make the braising liquid.
Heat the oil in a large deep sauté pan over medium heat. Add a
layer of kale, along with the onion slivers, and let wilt; then continue
adding kale and tossing to incorporate until all of the kale has been
added to the pan. Toss in the garlic puree and season with salt and
chilli flakes. Cover and braise for about 10 minutes or until very, very
tender.

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Remove from the heat and uncover. Drizzle in the vinegar and toss
to blend. Serve immediately.
NOTE: To make roasted garlic puree: Preheat the oven to 180°C/
gas 4. If roasting whole heads, lay the head on its side and, using a
sharp knife, cut about 3mm off the stem end. Lightly coat the entire
head(s) or cloves of garlic with extra-virgin olive oil. Wrap tightly in
parchment paper and place in a baking pan in the oven. Roast until
soft and aromatic; whole heads should take about 25 minutes and
individual cloves about 12 minutes. Remove from the oven, unwrap,
and let cool slightly. Using your fingertips, squeeze the flesh from the
skin. The cloves may or may not pop out whole, but either way, it
doesn’t matter, as roasted garlic usually gets mashed or pureed before
use. Use immediately, or cover and refrigerate for up to 1 week.

Nutritional Analysis per Serving: calories 210, fat 12 g, protein 6 g,

carbohydrates 24 g, sugar 9 g, fiber 6 g, sodium 140 mg

Sunchoke Fritters

Serves 4

Sunchokes, also known as Jerusalem artichokes, have nothing to do

with artichokes or Jerusalem, although they do have a flavor profile
quite similar to artichokes. Although often eaten raw in salads, when
cooked they can be used in place of potatoes, as they are in this recipe,
which is similar to the traditional Jewish dish latkes.

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900g Jerusalem artichokes, scrubbed and dried

1 shallot, peeled and minced
4 tablespoons unsalted butter, preferably from grass-fed cows,
melted, plus more as needed
Sea salt and freshly ground black pepper

Using a vegetable shredder, cut the artichokes into julienne. (Alterna-

tively, you may use a food processor fitted with the shredding blade,
but this will create wetter shreds than the small, drier strips you
desire.) Place the strips in a medium bowl and toss them with the
shallot.
Place the mixture into a clean kitchen towel. Pull up the sides of
the towel and tightly twist it closed. Continue tightening as you press
out any excess liquid from the vegetables.
Add 2 tablespoons of the butter to a 25cm nonstick frying pan
placed over low heat. Add the drained artichoke mixture, patting it
down with a spatula to make a dense cake. Season with salt and pep-
per. Cook over low heat for about 12 minutes or until the bottom is
crisp and golden brown. Adjust the heat as necessary so that the cake
does not get too dark before the artichoke begins to cook through.
Add more butter as necessary to keep the cake from sticking.
If you feel like living dangerously, lift the cake up from the pan
and turn it over using two spatulas. If not, slide the cake out onto a
plate. Then use a second plate inverted over the cake and carefully
turn the plate upside down so that the whole cake flips around,
browned side up, and then slide it back into the pan.
Return the pan to low heat and again pat the mixture down into
the pan. Drizzle the remaining 2 tablespoons butter around the edge
of the pan and continue to cook for another 7 minutes or until golden
brown and crisp on the bottom and the artichoke are cooked through.

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Place a double layer of paper towels on a clean, flat surface. Gently

tip the cake onto the paper towels and let rest for a minute or so to
allow some of the excess butter to drain off.
Transfer to a serving plate, cut into quarters, and serve.

Nutritional Analysis per Serving: calories 200, fat 8 g, protein 3 g,

carbohydrates 29 g, sugar 16 g, fiber 3 g, sodium 150 mg

Sunchoke Gratin

Serves 4

In this gratin, the mellow flavor of the artichokes is nicely enriched by

the yogurt and cheese. If you can’t find Jerusalem artichokes, you could
use artichoke hearts instead. Either way, this is a terrific supper dish
served with a big salad.

2 tablespoons unsalted butter, preferably from grass-fed cows

1 tablespoon extra-virgin olive oil
2 large shallots, peeled and cut crosswise into thin slices
1 teaspoon minced garlic
450g Jerusalem artichokes, peeled and cut into thin slices
1 teaspoon fresh thyme leaves
1 teaspoon chopped fresh tarragon leaves
Sea salt and freshly ground black pepper
75–125ml vegetable stock or low-sodium vegetable broth
4 tablespoons organic, cultured, full-fat plain yogurt
50g mature cheddar cheese, grated

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Preheat the grill.

Combine the butter and oil in a large frying pan over medium
heat. When hot, add the shallots and garlic and cook, stirring occa-
sionally, for about 6 minutes or just until soft and beginning to color.
Stir in the artichokes, thyme, and tarragon. Season with salt and
pepper and add 75ml vegetable stock. Cover, reduce the heat to low,
and simmer, stirring occasionally, for about 15 minutes or until the
artichokes are very tender but not mushy. If the liquid evaporates, add
a bit more stock. Uncover and continue to cook, stirring frequently,
for about 4 minutes or until the artichokes are nicely glazed.
Remove the artichokes from the heat. Add the yogurt and gently
stir to distribute evenly. Taste and, if necessary, season with additional
salt and pepper. Sprinkle the cheese over the top and transfer to the
grill.
Grill for about 3 minutes or until the cheese is melted and golden
brown. Remove from the grill and serve immediately.

Nutritional Analysis per Serving: calories 222, fat 14 g, protein 6 g,

carbohydrates 19 g, sugar 10 g, fiber 2 g, sodium 266 mg

Indian-Spiced Cabbage

Serves 6

A little spice added to sautéed cabbage lifts it from the ordinary to the
sublime. If you don’t like heat, feel free to eliminate the chilli. You may
need to add a bit of water along with the cabbage to keep it from
browning too quickly. But don’t add too much, as a bit of color adds
caramelization and savoriness to the mix.

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3 tablespoons ghee or clarified butter, preferably from grass-fed

cows
1 teaspoon mustard seeds
1 tablespoon minced garlic
1 teaspoon ground turmeric
⁄4 teaspoon ground cumin
1

675g red or green cabbage, trimmed, cored, and shredded

1 small green chilli, stemmed, seeded, and minced
Sea salt

Heat the ghee in a large frying pan over medium heat. Add the mus-
tard seeds, cover, and cook for a couple of minutes, just until the seeds
begin to pop.
Remove from the heat, uncover, and stir in the garlic, turmeric,
and cumin. Return the pan to medium heat and cook, stirring con-
stantly, for about 2 minutes to soften the garlic somewhat. Add the
cabbage, chilli, and salt. Cook, tossing and turning, for a minute or so
or until all of the cabbage is lightly coated with the seasoned ghee.
Cover and cook for about 5 minutes or until the cabbage is still slightly
crisp; if you prefer well-done cabbage, cook for an additional 20 min-
utes or until it is very soft and almost mushy.
Remove from the heat and serve.

Nutritional Analysis per Serving: calories 102, fat 7 g, protein 2 g,

carbohydrates 9 g, sugar 4 g, fiber 3 g, sodium 31 mg

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Thai Vegetable Curry

Serves 4

Although you can purchase both red and green curry pastes that give
that identifiable Thai flavor to curries, I prefer to make my own. It
keeps very well and is great to have on hand for last-minute curries. If
you want to keep the curry completely vegetarian, you can eliminate
the shrimp paste and fish sauce from the recipe. Or, if you prefer,
replace the fish sauce and shrimp paste with about 100g shredded
wakame or other seaweed to give a hint of the sea without the flavor of
seafood.

1 tablespoon coconut oil

75g chopped onion
1 teaspoon minced garlic
1 teaspoon chopped fresh ginger
3 tablespoons Red Curry Paste (recipe follows)
500ml vegetable stock or low-sodium vegetable broth
1 (400ml) can unsweetened coconut milk
1 small aubergine, trimmed and cut into small cubes
1 small red bell pepper, stemmed, seeded, and cut into cubes
500g small broccoli florets
200g baby spinach, tough stems removed

Heat the oil in a large frying pan over medium heat. Add the onion,
garlic, and ginger and cook, stirring frequently, for about 4 minutes or
until soft. Add the curry paste, along with the stock and coconut milk,
and bring to a simmer. Stir in the aubergine, bell pepper, and broccoli
florets and cook, stirring frequently, for about 10 minutes or until the

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vegetables are just tender. Add the spinach and lower the heat. Cover
and cook for 5 minutes or until the vegetables are very tender.
Serve immediately.

Nutritional Analysis per Serving: calories 290, fat 19 g, protein 7 g,

carbohydrates 24 g, sugar 8 g, fiber 8 g, sodium 332 mg

Red Curry Paste

Makes about 250ml

Once you see how easy it is to make homemade red curry paste with
this recipe, you’ll never buy packaged curry pastes again. This
Thai-inspired red curry paste is tastier, richer, and healthier than any
you can buy in a store. It can be used in a variety of dishes, including
those that feature seafood, poultry, and beef. You can also add a dollop
of this paste to soups to add a punch of mouthwatering flavor.

10 dried red chillies, stemmed and seeded

250ml boiling water
10 black peppercorns
1 teaspoon caraway seeds, toasted
1 teaspoon coriander seeds, toasted
⁄2 teaspoon ground turmeric
1

⁄4 teaspoon ground cinnamon

1

1 large shallot, finely chopped

2 tablespoons minced lemongrass or 1 tablespoon grated lemon zest
2 tablespoons fresh coriander leaves
1 tablespoon minced garlic
1 tablespoon shrimp paste
1 tablespoon additive-free fish sauce
1 teaspoon grated lime zest

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Place the chillies in a heatproof container. Add the boiling water and
set aside to rehydrate for 15 minutes. Drain well and pat dry.
Combine the drained chillies with the peppercorns, caraway
seeds, coriander seeds, turmeric, and cinnamon in a spice grinder or
the small jar of a blender. Process until finely ground.
Scrape the chilli mixture into the bowl of a food processor fitted
with the metal blade. Add the shallot, lemongrass, coriander, garlic,
shrimp paste, fish sauce, and lime zest, and process to a thick paste. If
necessary, add cool water, a tablespoon or so at a time, to smooth out
the mix.
Scrape the mixture from the processor bowl and place in a nonre-
active container. Use immediately, or cover and refrigerate for up to 1
month.

Nutritional Analysis per Serving (1 tablespoon): calories 27, fat

0 g, protein 2 g, carbohydrates 4 g, sugar 0 g, fiber 0 g, sodium 210 mg

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Broccoli, Mushroom, and Feta Toss

Serves 4

This one-pot meal is quick to put together and cook; nothing is easier
to put on the table after a long day at work. The broccoli can be
replaced with a head of cauliflower and the feta with almost any semi-
soft or hard cheese you like.

1 head broccoli
2 tablespoons extra-virgin olive oil
1 tablespoon unsalted butter, preferably from grass-fed cows
350g mushrooms, cleaned, stems removed, and sliced
1 teaspoon minced garlic
Sea salt and freshly ground black pepper
225g feta cheese, crumbled
2 tablespoons chopped fresh basil

Cut the broccoli into florets. Trim the outer tough skin from the stalks
and then cut the stalks, crosswise, into thin coins. Set aside.
Preheat the grill.
Heat the oil and butter in a large frying pan over medium heat.
Add the mushrooms and garlic and cook, stirring occasionally, for
about 10 minutes or until the mushrooms begin to exude their liquid
and brown around the edges.
Add the broccoli florets and stems and continue to cook, stirring
frequently, for another 5 minutes or until the broccoli is crisp-tender.
Season with salt and pepper.
Add the feta and basil, stirring to blend. Cover and cook for about
2 minutes or just until the cheese has begun to melt.

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Remove from the heat and place under the grill for a couple of min-
utes to brown slightly. Remove from the grill and serve immediately.

Nutritional Analysis per Serving: calories 300, fat 20 g, protein

15 g, carbohydrates 25 g, sugar 5 g, fiber 6 g, sodium 830 mg

Mixed Vegetable Kraut

Makes 2 liters

Time required to prepare: 1 week

The addition of kale and chilli to the traditional cabbage makes this
mixture particularly high in vitamin C, with the liquid as nutritious as
the vegetables. Even just a tablespoon will boost your daily intake of
the vitamin. For a hint of sourness and even more nutritional value,
you can add the juice and zest of 1 Meyer lemon, and for added sweet-
ness, the juice and zest of 1 medium orange. Use the kraut as a side
dish for grilled meats, fish, or poultry; toss it into mixed greens as a
salad; or eat it as a snack.

450g shredded cabbage

450g jicama or white radish, peeled and shredded
100g shredded kale
75g shredded Granny Smith apple
115g shredded leek, white part only
1 teaspoon minced garlic
1 teaspoon minced hot red chilli
1 1⁄2 teaspoons fine sea salt, preferably fine Himalayan pink salt
4 tablespoons whey, or 1 package vegetable starter culture
Distilled water, as needed

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Combine the cabbage, jicama, kale, apple, leek, garlic, and chilli in a
large bowl, tossing to blend. Add the salt and, using your hands, begin
massaging the salt into the vegetable mixture, working until the veg-
etables exude some liquid.
Pack an equal amount of the vegetable mixture and the liquid it
has exuded into each of two sterilized 1-liter glass canning jars with
clean, unused lids or two 1-liter crockpots with tight-fitting lids. Using
your fingertips, a smaller jar or glass that will fit down into the larger
jar, or a potato masher, press the mixture down as firmly as you can to
allow the liquid to rise up and cover the vegetables. Add 2 tablespoons
of the whey to each jar, leaving 2.5–5cm of space between the vegeta-
bles and the top of the jar to give them room to expand as they fer-
ment. If the liquid and the whey do not cover the vegetables entirely,
add enough cool distilled water to completely cover.
Place a bit of cool water into a small resealable plastic bag. You
need just enough water to create a weight to keep the vegetables under
the liquid. Seal the bag, eliminating all the air inside, place it on top
of the vegetables, and push it down to ensure that the water bag is
serving as a weight. Place the lid on the container and seal tightly.
Set aside in a cool, dark spot for 1 week. Check the fermentation
process daily to make sure that the vegetables have remained covered
with liquid. If the liquid level is low, remove the water bag and set it
aside. Remove and discard any scum or mold that has formed, noting
that it is not harmful, just unappetizing. Add distilled water to cover.
Push the vegetables back down into the liquid, place the water bag on
top to press them down, seal tightly, and set aside as before.
After 1 week, the kraut will be ready to eat, but it may also be
transferred to the refrigerator and stored for up to 9 months.

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Nutritional Analysis per Serving ( 125ml): calories 30, fat 0 g,

protein 2 g, carbohydrates 7 g, sugar 2 g, fiber 1 g, sodium 230 mg

Asian-Scented Greens

Makes 1 liter

Time required to prepare: 3 days

Pickled greens, most frequently mustard, are served throughout Asia —

alone or as components of soups, stews, or rice dishes. This recipe carries
quite a bit of flavor with the combination of peppery greens, hot chillies,
and aromatic ginger and garlic. All the ingredients offer health benefits,
and the fermentation makes the whole batch even better for you.

225g dandelion or mustard greens, or kale

1 tablespoon slivered fresh ginger
1 teaspoon slivered garlic
2 hot red or green chillies, cut in half lengthwise
500ml distilled water, plus more as needed
4 tablespoons natural apple cider vinegar
2 tablespoons coconut sugar (see Note)
1 tablespoon fine sea salt
3 star anise

Trim the leaves from the stems of the greens. Cut the stems crosswise
into 5cm-long pieces and chop the leaves. Pack the cut stems into a 1
liter glass measuring jug and then add enough chopped leaves to fill
the measuring jug when packed down gently. Transfer the greens mix-
ture to a bowl. Add the ginger and garlic, tossing to blend well. Then

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pack the greens mixture into a clean, sterilized container, such as a

1-liter glass canning jar with a clean, unused lid or a 1-liter crock with
a tight-fitting lid, randomly placing the chillies among the greens as
you go.
Combine the distilled water, vinegar, sugar, and salt in a small
saucepan over medium heat. Bring to a boil, then immediately remove
from the heat.
Add the star anise and let the brine cool for 3 minutes. Pour the
hot brine over the greens, taking care that the greens are completely
covered. Leave 2.5–5cm of space between the greens and the top of
the jar to give them room to expand as they ferment. If there is not
enough liquid to cover it, add enough cool distilled water to com-
pletely cover.
Place a bit of cool water into a small resealable plastic bag. You
need just enough water to create a weight to keep the greens under the
liquid. Seal the bag, eliminating all the air inside, place it on top of
the greens, and push it down to ensure that the water bag is serving as
a weight. Place the lid on the container and seal tightly. Transfer to
the refrigerator and allow to ferment for 3 days before serving. The
greens may be stored, refrigerated, for up to 6 months.
NOTE: Coconut sugar is available at health food stores, at spe-
cialty markets, at some supermarkets, and online.

Nutritional Analysis per Serving ( 125ml): calories 25, fat 0 g,

protein 0 g, carbohydrates 6 g, sugar 2 g, fiber 1 g, sodium 600 mg

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FIS H

Herb-Roasted Wild Salmon

Serves 4

About as simple as you can get, but also as elegant. The salmon is a
wonderful main course for a dinner party, as it cooks quickly and looks
so inviting that the cook will be the star of the evening. Always pur-
chase your salmon from a reputable fishmonger, as farmed salmon are
often labeled wild. Note that a recent investigation by the conserva-
tion group Oceana found that about 43 percent of the salmon labeled
in stores as wild was, in fact, farmed, so buyer beware.

1 tablespoon coconut oil

1 tablespoon fresh lemon juice
4 tablespoons chopped fresh herbs, such as parsley, tarragon,
chervil, and/or dill, plus more for garnish
1 large shallot, finely chopped
1 (675g) 2.5cm-thick salmon fillet, skin and all pin bones removed
Sea salt and freshly ground black pepper
Lemon wedges, for garnish

Preheat the oven to 230°C/gas 8.

Place the oil and lemon juice in a baking pan large enough to hold
the salmon. Transfer the pan to the oven and heat for about 4 minutes
or until the oil is very hot.
Working quickly, remove the hot pan from the oven and stir in
the herbs and shallot. Season the salmon with salt and pepper and add
it to the pan. Carefully turn the salmon a couple of times to coat it

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with the herbs and liquid, ending with the skinned side down. Roast,
basting two or three times, for about 10 minutes or just until the fish is
slightly underdone in the center.
Remove from the oven and carefully transfer to a serving platter,
spooning the pan juices over the fish. Garnish with the extra herbs
and lemon wedges.
Serve immediately.

Nutritional Analysis per Serving: calories 240, fat 10 g, protein

34 g, carbohydrates 2 g, sugar 1 g, fiber 0 g, sodium 230 mg

Steamed Wild Salmon with Sautéed Leeks and Chard

Serves 4

The sautéed chard makes a colorful base for the pink salmon, but you
can use almost any green that is in season. In the spring, dandelion
greens will give a slightly bitter contrast to the rich, succulent fish.

2 tablespoons unsalted butter, preferably from grass-fed cows, melted

4 (175g) skinless, boneless wild salmon fillets
Sea salt and freshly ground black pepper
8 thin slices lemon
2 tablespoons extra-virgin olive oil, plus more for drizzling
450g thinly sliced leeks, white part only
675g chopped rainbow chard, tough ends removed

Preheat the oven to 230°C/gas 8.

Place a wire rack large enough to hold the salmon in a rimmed
baking sheet. Set aside.

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Cut four 25cm square pieces of parchment paper. Using a pastry

brush, lightly coat the paper with the melted butter. Set aside.
Lightly season the salmon with salt and pepper. Place a slice of
lemon on each piece of paper, top with a piece of seasoned salmon,
and top the salmon with another slice of lemon. Tightly wrap each
piece of paper around the salmon by folding in the seam and twisting
the ends together. Place the wrapped salmon pieces on the rack in the
prepared baking sheet.
Place in the oven and allow to steam in the parchment paper for
about 8 minutes or just until the fish is slightly underdone in the
center.
While the salmon is steaming, heat the olive oil in a large sauté
pan over medium-high heat. Add the leeks and sauté for about 4 min-
utes or until soft but not colored. Add the chard and, using tongs,
cook, tossing and turning, for about 4 more minutes or until the leeks
and chard are tender. Season with salt and pepper and remove from
the heat. Tent lightly with parchment paper to keep warm.
Remove the salmon from the oven and carefully open the paper
packets. Be cautious, as the steam will be very hot.
Spoon an equal portion of the chard mixture in the center of each
of four plates. Place a piece of steamed salmon on top of each chard
mound. Drizzle with olive oil and serve immediately.

Nutritional Analysis per Serving: calories 324, fat 19 g, protein

35 g, carbohydrates 3 g, sugar 0 g, fiber 0 g, sodium 330 mg

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Fish Fillets with Black Olives, Artichokes,

and Shaved Brussels Sprout Slaw

Serves 2

Chef Fabrizio Aielli, of Sea Salt restaurant, brings us this elegant and
tasty dish that uses the local catch of the day. You could use sea bream
in lieu of the snapper. Find what’s fresh in your area. Feel free to dou-
ble this recipe for a party of four.

2 (175g) snapper fillets

Sea salt and freshly ground black pepper
4 tablespoons extra-virgin olive oil
2 cloves garlic, smashed
2 sprigs fresh rosemary, chopped
Juice from half a lemon
2 artichokes preserved in oil, quartered
12 pitted kalamata olives
8 tablespoons Shaved Brussels Sprout Slaw (recipe follows)

Season the fish with salt and pepper. Heat a large frying pan over
medium-high heat. Add the olive oil and bring to about its smoking
point. Add the fish fillets to the pan, skin side down. Turn the heat
down to medium and cook for 2 minutes. Using a fish spatula, flip the
fillets and add the garlic, rosemary, and lemon juice. Cook for 2 more
minutes or until the desired doneness is reached and the fish flakes
easily with a fork. Remove the fish from the pan and place on two
plates.
To the same pan, add the artichokes and olives and cook for
1 minute. Scatter around the fish, and top each with the slaw. Serve
immediately.

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Nutritional Analysis per Serving: calories 625, fat 44 g, protein

40 g, carbohydrates 23 g, sugar 3 g, fiber 12 g, sodium 670 mg

Shaved Brussels Sprout Slaw

Serves 2

This delicious slaw goes well with fish dishes. Double or triple the rec-
ipe if you’re serving more people. You can also store the ingredients
separately in airtight containers in the refrigerator and dress the slaw
just prior to serving.

225g brussels sprouts

2 tablespoons liquid olive dressing (see Note)

Thinly shave the brussels sprouts on a mandoline. Toss with the liquid
olive dressing. Serve.
Note: To make the liquid olive oil dressing, simply whisk together
1 large egg yolk and 125ml extra-virgin olive oil, adding the oil a little
at a time until fully incorporated. Add a squeeze of fresh lemon juice
and sea salt to taste. Double or triple the recipe to have the dressing
on hand for several days. Store in an airtight container in the refrig-
erator for up to 1 week.

Nutritional Analysis per Serving: calories 290, fat 29 g, protein 4 g,

carbohydrates 8 g, sugar 2 g, fiber 3 g, sodium 170 mg

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M E AT AN D P O U LTRY

Grass-Fed Beef Burgers

Serves 4

Rather than using just plain beef, I like to spice up my minced beef
with some heat. Make sure that your beef is not too lean, as you need a
good amount of fat to create a juicy, flavorful burger. For an extra treat,
sauté some onions in butter until they are just beginning to soften;
then, pile them on the grilled burger.

675g minced grass-fed beef

1 serrano or other hot green chilli, stemmed, seeded, and minced, or
to taste
2 tablespoons minced shallot
1 teaspoon minced garlic
Sea salt and freshly ground black pepper
Extra-virgin olive oil, for brushing

Preheat and oil the grill or preheat a stovetop griddle pan over
medium-high heat.
Combine the beef with the chilli, shallot, and garlic in a medium
bowl. Using your hands, squish together to blend well. Season with
salt and pepper.
Divide the mixture into quarters, then shape each portion into a
patty of equal size so they will cook evenly. Using a pastry brush, gen-
erously coat the outside of the patties with the olive oil.
Place the burgers on the grill and grill for 4 minutes. Turn and grill
for another 4 minutes for medium-rare.
Remove from the grill and serve immediately.

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Nutritional Analysis per Serving: calories 350, fat 24 g, protein

33 g, carbohydrates 1 g, sugar 0 g, fiber 0 g, sodium 400 mg

Roast Leg of Grass-Fed Lamb

Serves 6

I think everyone has a favorite way of roasting a leg of lamb — mine is

quite simple. I make any number of slits in the meat and then fill each
one with a clove of garlic. Not only does it scent the meat as it roasts, but
the garlic also adds flavor to the pan juices, further enriching the sauce.

4 tablespoons extra-virgin olive oil

Juice and zest of 1 lemon
1 tablespoon chopped fresh rosemary
2 teaspoons fresh thyme leaves
1 (2.7kg) leg of grass-fed lamb
About 20 cloves garlic, peeled and, if large, cut in half
Sea salt and freshly ground black pepper
3 leeks, finely chopped, white part only
125g chicken stock or low-sodium chicken broth
4 tablespoons dry white wine
50g unsalted butter, preferably from grass-fed cows, at room
temperature

Preheat the oven to 230°C/gas 8. Place a rack in a roasting pan large

enough to hold the lamb and set aside.
Combine the oil with the lemon juice and zest, rosemary, and
thyme in a small bowl.
Using a small sharp knife, make 20 small slits in random spots all
over the lamb. Fill each slit with a piece of garlic. Using your hands,

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generously coat the outside of the lamb with the oil mixture, patting it
into the meat. Generously season with salt and pepper.
Place the seasoned meat on the rack in the roasting pan. Transfer
to the oven and roast for 40 minutes. Reduce the oven temperature to
190°C/gas 5 and continue to roast for another hour or until an
instant-read thermometer inserted into the thickest part reads 57°C for
medium-rare (or 65°C for medium).
Transfer the lamb to a cutting board, tent with parchment paper,
and allow to rest for 10 minutes before carving. Note that the lamb
will continue to cook while it rests, increasing the internal tempera-
ture by about 10 degrees.
Transfer the roasting pan to the stove top over medium heat. Add
the leeks and cook, stirring up the browned bits from the bottom of
the pan, for about 3 minutes. Stir in the stock and wine and bring to a
boil. Boil, stirring frequently, for about 3 minutes or until the liquid
has reduced somewhat. Add the butter and cook, stirring, for about 3
minutes or until a rich sauce has formed. Taste and, if necessary, sea-
son with salt and pepper.
Using a carving knife, cut the lamb into thin slices and place on a
serving platter. Drizzle some of the sauce over the top and serve with
the remaining sauce on the side.

Nutritional Analysis per Serving: calories 540, fat 29 g, protein

58 g, carbohydrates 5 g, sugar 0 g, fiber 0 g, sodium 550 mg

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Tuscan-Style Pork Roast

Serves 6

Like many Italian recipes, traditional or inspired, this is a very simple

dish to prepare, but it requires superb ingredients. Pasture-raised pork
is now usually a heritage breed that has been allowed to roam freely in
pastures and woods. It is richer in flavor than farmed pork, but it can
also be almost as lean. With the heritage breeds, I prefer the Berkshire
for its high fat content and juiciness when cooked.

1 (1.1kg) boneless pasture-raised pork loin, preferably with a layer of

fat
4 tablespoons extra-virgin olive oil
10 juniper berries, crushed
8 cloves garlic, minced
1 tablespoon dried rosemary
1 tablespoon cracked black pepper
Sea salt
250ml chicken stock or low-sodium chicken broth
225g thinly sliced onions
135g thinly sliced fennel
Zest of 1 orange
1 teaspoon chopped fresh rosemary

Preheat the oven to 200°C/gas 6.

Place a rack in a roasting pan large enough to hold the pork and
set aside.
Place the pork on a cutting board. Combine the oil with the juni-
per berries, garlic, dried rosemary, and cracked pepper in a small bowl.
When well combined, rub the mixture over the pork, pressing it down

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to adhere to the meat and fat. Season with salt and transfer to the rack
in the roasting pan, fat side up.
Place in the oven and roast for 45 minutes. Add the stock, onions,
fennel, and orange zest and continue to roast for an additional 40 min-
utes or until an instant-read thermometer inserted into the thickest
part reads 65°C for medium-well done.
Transfer the pork to a cutting board, tent with parchment paper,
and allow to rest for 10 minutes before carving.
Using a sharp knife, cut the roast crosswise into slices. Spoon the
onion gravy onto a serving platter and lay the slices, slightly overlap-
ping, over the onions. Sprinkle with the fresh rosemary and serve
immediately.

Nutritional Analysis per Serving: calories 270, fat 10 g, protein

37 g, carbohydrates 6 g, sugar 1 g, fiber 1 g, sodium 390 mg

Roasted Chicken Thighs with Parsley Sauce

Serves 4

If you keep hard-boiled eggs on hand, as I do, this is a quick and easy
supper for a busy work night. Chicken thighs are quick to cook, juicy,
and flavorful. The sauce is a classic, but combined with the roasted
chicken, it creates a totally new and exciting dish.

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8 bone-in, skin-on chicken thighs (about 900g)

125ml plus 2 tablespoons extra-virgin olive oil
Sea salt and freshly ground black pepper
3 hard-boiled egg yolks
1 1⁄2 tablespoons white wine vinegar
3 tablespoons chopped fresh flat-leaf parsley
2 teaspoons minced shallot

Preheat the oven to 200°C/gas 6.

Place the chicken thighs in a baking pan or on a rimmed baking
sheet. Drizzle with 2 tablespoons of the olive oil and season with salt
and pepper. Transfer to the oven and roast, turning occasionally, for
about 25 minutes or until golden brown and just cooked through.
While the chicken is roasting, make the sauce.
Combine the egg yolks and vinegar in the bowl of a food processor
fitted with the metal blade and process until smooth. With the motor
running, slowly add the remaining 125ml olive oil, processing until
well emulsified.
Scrape the egg mixture into a small bowl. Stir in the parsley and
shallot, season with salt and pepper, and stir to combine.
Remove the chicken thighs from the oven and place on a serving
platter. Spoon some of the sauce over the top and serve any remaining
sauce on the side.

Nutritional Analysis per Serving: calories 600, fat 52 g, protein

35 g, carbohydrates 1 g, sugar 0 g, fiber 0 g, sodium 450 mg

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D E S S ERTS

Coconut Pudding

Serves 4

Chia seeds not only add nutrients and fiber to this dessert, but they
also thicken it without the addition of starches. Unfortunately, they
also need time to hydrate, so the pudding needs to be made a few hours
in advance of serving.

250ml almond milk

2 teaspoons stevia
250ml unsweetened coconut milk
4 tablespoons white chia seeds
⁄4 teaspoon ground nutmeg
1

2 tablespoons unsweetened coconut flakes, toasted

Combine the almond milk and stevia in a medium bowl, whisking

vigorously to incorporate. Add the coconut milk, chia seeds, and nut-
meg, whisking to just combine.
Cover with plastic wrap and transfer to the refrigerator. Chill for
at least 4 hours, whisking every hour for the first 4 hours to ensure that
the seeds are fully hydrated. The pudding may be chilled for up to 24
hours before serving.
When ready to serve, sprinkle the top with the toasted coconut
flakes.

Nutritional Analysis per Serving: calories 170, fat 15 g, protein 3 g,

carbohydrates 7 g, sugar 1 g, fiber 4 g, sodium 66 mg

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Easy Chocolate Mousse

Serves 6

This is so quick to make and is the equal to more elaborate mousse

recipes in terms of its airiness and flavor. Although it can be refriger-
ated for a couple of days, it gets firmer and firmer as it sits. It will still
be delicious, but it will have quite a different texture.

200g extra-dark (72% cacao) chocolate, finely chopped

500ml chilled double cream, preferably from grass-fed cows
4 tablespoons organic, cultured, full-fat plain yogurt (optional)
Chocolate shavings, for garnish (optional)

Place the chocolate in a heatproof bowl.

Select a saucepan that will hold the bowl snugly inside, like a dou-
ble boiler. Fill the saucepan about half full with water, taking care that
the water will not touch the bottom of the bowl. Place over medium-high
heat and fit the bowl into it. Bring the water to a simmer, frequently
stirring the chocolate. By the time the water comes to almost a boil,
the chocolate should be melted. Ideally, the chocolate should register
no more than 48°C on a candy thermometer. (If the chocolate is too
hot, it will instantly melt the whipped cream. At 48°C you should be
able to do a heat test with your finger without any discomfort. It will
be more than lukewarm, but not hot.) Remove the bowl from the
saucepan and, using a wooden spoon, vigorously beat for about 30 sec-
onds to aerate and even out the temperature.
While the chocolate is melting, whip the cream. Place the cold
cream into a chilled bowl and, using a handheld electric mixer, beat
for about 4 minutes or until soft peaks form.

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Whisking constantly, slowly pour the cold whipped cream into

the warm melted chocolate, beating until well blended. The mixture
will be soft and almost airy.
You can either scrape the mousse into one large serving bowl or
spoon an equal portion into each of six individual dessert cups or
bowls. Refrigerate for at least 30 minutes before serving.
Serve as is, or garnish with the yogurt and some chocolate shavings.

Nutritional Analysis per Serving: calories 500, fat 46 g, protein 5 g,

carbohydrates 20 g, sugar 11 g, fiber 4 g, sodium 35 mg

Ricotta with Berries and Toasted Almonds

Serves 4

Another easy dessert that is very satisfying. I usually make my own

ricotta so that I am assured of its quality and flavor, but you can also find
high-quality ricotta in the markets today. The cheese is rich, while the
berries add a touch of sweetness and the almonds a nice finishing crunch.

240g full-fat ricotta cheese, preferably from a grass-fed animal (cow,

goat, or sheep)
120g raspberries, strawberries, or blueberries
4 teaspoons flaked almonds or unsweetened coconut flakes, toasted

Spoon a quarter of the ricotta into each of four small dessert bowls.
Sprinkle a quarter of the berries over the ricotta in each bowl. Spoon
an equal portion of the almonds over the top. Serve immediately.

Nutritional Analysis per Serving: calories 135, fat 9 g, protein 8 g,

carbohydrates 7 g, sugar 0 g, fiber 2 g, sodium 52 mg

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 Selected Bibliography

The following is a selected list of papers and writings that have been use-
ful in crafting this book, organized by chapter. This list is by no means
exhaustive, since each of these entries could be complemented with doz-
ens if not hundreds of others, but it will help you learn more and live up to
the lessons and principles of The Grain Brain Whole Life Plan. This bibli-
ography can also open other doors for further research and inquiry. For
additional references and resources, please visit www.DrPelrmutter.com.

Introduction: You’ve Come to This Book for a Reason

Roach, Michael, and Christie McNally. How Yoga Works. New Jersey:
Diamond Cutter Press, 2005.

Part I: Welcome to the Grain Brain Whole Life Plan

Chapter 1: What Is the Grain Brain Whole Life Plan?

Alzheimer’s Association, “2016 Alzheimer’s Disease Facts and Figures.”

www.alz.org/facts/ (accessed July 6, 2016).
Bournemouth University. “Brain Diseases Affecting More People and
Starting Earlier Than Ever Before.” ScienceDaily. www.sciencedaily.
com/releases/2013/05/130510075502.htm (accessed June 14, 2016).
Centers for Disease Control and Prevention, Chronic Disease Preven-
tion and Health Promotion. “Statistics and Tracking.” www.cdc.gov/
chronicdisease/stats/ (accessed June 14, 2016).

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Centers for Disease Control and Prevention, National Center for

Health Statistics. “Leading Causes of Death.” www.cdc.gov/nchs/
fastats/leading-causes-of-death.htm (accessed June 14, 2016).
Keith, Lierre. The Vegetarian Myth: Food, Justice, and Sustainability.
Oakland, CA: PM Press, 2009.
Laidman, Jenni. “Obesity’s Toll: 1 in 5 Deaths Linked to Excess Weight.”
Medscape.com. www.medscape.com/viewarticle/809516 (accessed June
10, 2016).
Perlmutter, David. “Bugs Are Your Brain’s Best Friends.” Extraordinary
Health. Vol 24, 2015: 9–13.
Pritchard, C., A. Mayers, and D. Baldwin. “Changing Patterns of
Neurological Mortality in the 10 Major Developed Countries
1979–2010.” Publ. Health 127, no. 4 (2013): 357–368.

Chapter 2: The Chief Goals

Blumberg, R., and F. Powrie. “Microbiota, Disease, and Back to Health: A

Metastable Journey.” Sci. Transl. Med. 4, no. 137 (June 2012): 137rv7.
Braniste, V. et al. “The Gut Microbiota Influences Blood-Brain Barrier
Permeability in Mice.” Sci. Transl. Med. 6, no. 263 (November
2014): 263ra158.
Brogan, Kelly. A Mind of Your Own: The Truth About Depression and
How Women Can Heal Their Bodies to Reclaim Their Lives. New
York, NY: HarperWave, 2016.
Cahill Jr., G. F. and R. L. Veech. “Ketoacids? Good Medicine?” Trans.
Am. Clin. Climatol. Assoc. 114 (2003): 149– 61; discussion 162–3.
Carding, S. et al. “Dysbiosis of the Gut Microbiota in Disease.” Microb.
Ecol. Health. Dis. 26 (February 2015): 26191.
Cheema, A. K. et al. “Chemopreventive Metabolites Are Correlated with
a Change in Intestinal Microbiota Measured in A-T Mice and
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Crane, P. K. et al. “Glucose Levels and Risk of Dementia.” N. Engl. J.

Med. 369, no. 6 (August 2013): 540– 8.
Daulatzai, M. A. “Obesity and Gut’s Dysbiosis Promote Neuroinflam-
mation, Cognitive Impairment, and Vulnerability to Alzheimer’s
Disease: New Directions and Therapeutic Implications.” J. Mol.
Gen. Med. S1 (2014).
David, L. A. et al. “Diet Rapidly and Reproducibly Alters the Human
Gut Microbiome.” Nature 505, no. 7484 (January 2014): 559– 63.
Earle, K. A. et al. “Quantitative Imaging of Gut Microbiota Spatial
Organization.” Cell Host Microbe 18, no. 4 (October 2015): 478–88.
Fan, Shelly. “The Fat-Fueled Brain: Unnatural or Advantageous?”
ScientificAmerican.com (Mind Guest Blog). blogs.scientificamerican
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Gao, B. et al. “The Clinical Potential of Influencing Nrf2 Signaling in
Degenerative and Immunological Disorders.” Clin. Pharmacol. 6
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Gedgaudas, Nora T. Primal Body, Primal Mind: Beyond the Paleo Diet
for Total Health and a Longer Life. Rochester, Vermont: Health Arts
Press, 2009.
Graf, D. et al. “Contribution of Diet to the Composition of the Human
Gut Microbiota.” Microb. Ecol. Health. Dis. 26 (February 2015): 26164.
Holmes, E. et al. “Therapeutic Modulation of Microbiota-Host Meta-
bolic Interactions.” Sci. Transl. Med. 4, no. 137 (June 2012): 137rv6.
Jones, R. M. et al. “Lactobacilli Modulate Epithelial Cytoprotection
through the Nrf2 Pathway.” Cell Rep. 12, no. 8 (August 2015):
1217–25.
Kelly, J. R. et al. “Breaking Down the Barriers: The Gut Microbiome,
Intestinal Permeability and Stress-Related Psychiatric Disorders.”
Front. Cell. Neurosci. 9 (October 2015): 392.

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Kresser, Chris. “9 Steps to Perfect Health — #5: Heal Your Gut.”

ChrisKresser.com. February 24, 2011. chriskresser.com/9-steps-to-
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Kumar, Himanshu et al. “Gut Microbiota as an Epigenetic Regulator:
Pilot Study Based on Whole-Genome Methylation Analysis.” mBio
5, no. 6 (December 2014): pii: e02113–14.
Li, H. et al. “The Outer Mucus Layer Hosts a Distinct Intestinal
Microbial Niche.” Nat. Commun. 6 (September 2015): 8292.
Mandal, Ananya. “History of the Ketogenic Diet.” News-Medical.net.
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Mu, C. et al. “Gut Microbiota: The Brain Peacekeeper.” Front. Micro-
biol. 7 (March 2016): 345.
Perlmutter, David. Brain Maker: The Power of Gut Microbes to Heal
and Protect Your Brain — For Life. New York: Little, Brown and Co.,
2015.
Perlmutter, David. “Why Eating for Your Microbiome is the Key to a
Healthy Weight.” MindBodyGreen.com guest blog. March 24, 2016.
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Reger, M. A. et al. “Effects of Beta-Hydroxybutyrate on Cognition in
Memory-Impaired Adults.” Neurobiol. Aging 25, no. 3 (March
2004): 311–4.
Rosenblat, J. D. et al. “Inflamed Moods: A Review of the Interactions
Between Inflammation and Mood Disorders.” Prog. Neuropsycho-
pharmacol. Biol. Psychiatry 53 (August 2014): 23–34.
Schilling, M. A. “Unraveling Alzheimer’s: Making Sense of the Rela-
tionship Between Diabetes and Alzheimer’s Disease.” J. Alzheimers
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Shenderov, B. A. “Gut Indigenous Microbiota and Epigenetics.”

Microb. Ecol. Health Dis. 23 (March 2012).
Slavin, Joanne. “Fiber and Prebiotics: Mechanisms and Health Bene-
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Sonnenburg, J. L., and M. A. Fischbach. “Community Health Care:
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Sunagawa, S. et al. “Ocean Plankton. Structure and Function of the
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Vojdani, A. et al. “The Prevalence of Antibodies Against Wheat and
Milk Proteins in Blood Donors and Their Contribution to Neuro-
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Chapter 3: The Food Rules

“GMO Foods: What You Need to Know.” Consumer Reports. March

2015.
Bawa, A. S. and K. R. Anilakumar. “Genetically Modified Foods:
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Bazzano, L. A. et al. “Effects of Low-Carbohydrate and Low-Fat Diets:

A Randomized Trial.” Ann. Intern. Med. 161, no. 5 (September
2014): 309–18.
Catassi, C. et al. “A Prospective, Double-Blind, Placebo-Controlled
Trial to Establish a Safe Gluten Threshold for Patients with Celiac
Disease.” Am. J. Clin. Nutr. 85, no. 1 (January 2007): 160– 6.
Catassi, C. et al. “Non-Celiac Gluten Sensitivity: The New Frontier of
Gluten-Related Disorders.” Nutrients 5, no. 10 (September 2013):
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Di Sabatino, A. et al. “Small Amounts of Gluten in Subjects with
Suspected Nonceliac Gluten Sensitivity: A Randomized, Double-
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Fasano, A. “Zonulin and Its Regulation of Intestinal Barrier Function:
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Guyton, K. Z. et al. “Carcinogenicity of Tetrachlorvinphos, Parathion,
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(May 2015): 490–1.
Hollon, J. et al. “Effect of Gliadin on Permeability of Intestinal
Biopsy Explants from Celiac Disease Patients and Patients with
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1565–76.
Lawrence, G. D. “Dietary Fats and Health: Dietary Recommendations
in the Context of Scientific Evidence.” Adv. Nutr. 4, no. 3 (May
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Levine, M. E. et al. “Low Protein Intake Is Associated with a Major
Reduction in IGF-1, Cancer, and Overall Mortality in the 65 and
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Mason, Rosemary. “Glyphosate Is Destructor of Human Health

and Biodiversity.” Available at www.gmoevidence.com/dr-mason-
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Nierenberg, Cari. “How Much Protein Do You Need?” WebMD.com feature,
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Perlmutter, David. Grain Brain: The Surprising Truth about Wheat,
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Thongprakaisang, S. et al. “Glyphosate Induces Human Breast Can-
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Part II: The Grain Brain Whole Life Plan Essentials

Chapter 4: Getting Started: Assess Your Risk Factors, Know

Your Numbers, and Prepare Your Mind

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Multi-System Regeneration, Enhanced Cognitive Performance,
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Seshadri, S. et al. “Plasma Homocysteine As a Risk Factor for Dementia
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Torgan, Carol. “Health Effects of a Diet That Mimics Fasting.”
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Chapter 5: Step 1 — Edit Your Diet and Pill-Popping

Azad, M. B. et al. “Infant Antibiotic Exposure and the Development

of Childhood Overweight and Central Adiposity.” Int. J. Obes.
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Two-Arm Randomized, Placebo Controlled, Double-Blind Trial.”

Nutr. J. 11 (December 2012): 111.
Björkhem, I., and S. Meaney. “Brain Cholesterol: Long Secret Life
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Chowdhury, R. et al. “Vitamin D and Risk of Cause Specific Death:
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Culver, A. L. et al. “Statin Use and Risk of Diabetes Mellitus in Post-
menopausal Women in the Women’s Health Initiative.” Arch.
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Durso, G. R. et al. “Over-the-Counter Relief from Pains and Pleasures
Alike: Acetaminophen Blunts Evaluation Sensitivity to Both Nega-
tive and Positive Stimuli.” Psychol. Sci. 26, no. 6 (June 2015): 750–8.
Frenk, S. M. et al. “Prescription Opioid Analgesic Use Among Adults:
United States, 1999–2012.” NCHS Data Brief no. 189 (February
2015): 1–8.
Graham, D. Y. et al. “Visible Small-Intestinal Mucosal Injury in
Chronic NDSAID Users.” Clin. Gastroenterol. Hepatol. 3, no. 1
(January, 2005): 55–9.
Hegazy, G. A. et al. “The Role of Acacia Arabica Extract As an Antidia-
betic, Antihyperlipidemic, and Antioxidant in Streptozotocin-
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Holscher, H.D. et al. “Fiber Supplementation Influences Phylogenetic
Structure and Functional Capacity of the Human Intestinal
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Kantor, E. D. et al. “Trends in Prescription Drug Use among Adults in

the United States from 1999–2012.” JAMA. 314, no. 17 (November
2015): 1818–31.
Kennedy, Pagan. “The Fat Drug.” New York Times, Sunday Review.
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Lam, J. R. et al. “Proton Pump Inhibitor and Histamine 2 Receptor
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Littlejohns, T. J. et al. “Vitamin D and the Risk of Dementia and
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Million, M. et al. “Correlation between Body Mass Index and Gut
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Mor, A. et al. “Prenatal Exposure to Systemic Antibacterials and
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Newport, Mary. “What if There Was a Cure for Alzheimer’s

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Pärtty, A. et al. “A Possible Link between Early Probiotic Intervention
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Perlmutter, David. Grain Brain: The Surprising Truth about Wheat,
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Reyes-Izquierdo, T. et al. “Modulatory Effect of Coffee Fruit Extract on
Plasma Levels of Brain-Derived Neurotrophic Factor in Healthy
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Reyes-Izquierdo, T. et al. “Stimulatory Effect of Whole Coffee Fruit
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Sass, Cynthia. “The 5 Most Confusing Health Labels.” Huffington-
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Simakachorn, N. et al. “Tolerance, Safety, and Effect on the Faecal

Microbiota of an Enteral Formula Supplemented with Pre- and
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Slavin, Joanne. “Fiber and Prebiotics: Mechanisms and Health Bene-
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Chapter 6: Step 2 — Add Your Support Strategies

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Chapter 8: Troubleshooting

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Part III: Let’s Eat!

Chapter 9: Final Reminders and Snack Ideas

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