have good health, pretty much anything is possible. CHAPTER 11 Eating Your Way to a Healthy

have good health, pretty much anything is possible. CHAPTER 11 Eating Your Way to a Healthy Brain Meal Plans and Recipes THE NUMBER OF MEAL IDEAS and recipes here goes to show how plentiful your choices are on this diet. You’ll see an abundance of vegetables, fish, meat, poultry, nuts, eggs, and salads. But you could just as easily craft simpler dishes based on the themes presented here (e.g., pick a fish or meat to cook up with some side vegetables and a green salad for lunch or dinner and pack hard-boiled eggs for breakfast with a handful of nuts as a snack). You’ll find a few ideas for dessert (yes, it’s allowable!), as well as various salad dressings and dipping sauces. Notice that you won’t find nutritional content information in these recipes. As I mentioned earlier, one of my goals in this book has been to liberate you from ever having to count calories or grams of protein and fat (especially saturated fat) again. I want to teach you what to eat, not how to eat (i.e., how much of this or that). If you follow the guidelines and protocol, the fat, carbs, and protein intake will take care itself. You won’t overeat, you won’t feel underfed, and you’ll be maximally nourishing your body and brain. At DrPerlmutter.com, you’ll find my recommendations for specific brands of foods that follow the Grain Brain guidelines. Even though you’re evicting gluten, wheat, and most sugar from your diet, you’d be surprised by the abundance of food options available to you. You’ll also be astonished by the control you’ll gain over your hunger levels, cravings, portion sizes, and caloric intake. Your taste buds will be rejoicing, too, as they experience a rebirth of sorts and bestow upon you a new appreciation for food. In the past decade, there’s been a huge shift in the variety of food available at our markets. If you live in an urban area, for instance, you’re likely to be able to purchase any kind of ingredient within a matter of miles, whether that means visiting your usual grocery store that’s now filled with organic foods or venturing to a local farmers’ market. Get to know your grocers; they can tell you what just came in and where your foods are coming from. Aim for choosing produce that’s in season, and be willing to try new foods you’ve never had before. Ten years ago, it was hard to buy bison or black cod, for instance, but today delicious and exotic meats and fish are widely available. Remember, go organic or wild whenever possible. When in doubt, ask your grocer. What to Drink: Ideally, stick with purified water. Drink half of your body weight in ounces of purified water daily. If you weigh 150 pounds, that means drinking at least 75 ounces, or about nine glasses, of water per day. You can also opt for tea or coffee (assuming you don’t have any issues with coffee), but be careful about caffeine late in the day. For every caffeinated beverage you consume, include an extra 12 to 16 ounces of water. Almond milk is also a healthy choice. At dinner, you have the option of having a glass of wine, preferably red. Fruit: Choose whole fruit, and during the first four weeks, aim to save fruit for a snack or as a dessert. Try it with fresh, unsweetened cream or blended with coconut milk and a pinch of stevia or unsweetened cocoa powder. Olive Oil Rule: You are free to liberally use olive oil (extra-virgin and organic). Note that in many cases, you can substitute coconut oil for olive oil during the cooking process. For instance, pan-fry fish and sauté vegetables in coconut oil rather than olive oil or scramble eggs in coconut oil for breakfast. This will help you get your daily teaspoon of coconut oil as recommended in the supplement section. On the Go: When you’re strapped for time and don’t have access to a kitchen, which is often the case during lunch at work, pack food. Having pre-cooked foods—such as roasted or broiled chicken, poached salmon, or strips of grilled sirloin steak or roast beef—in your refrigerator ready to go is helpful. Fill a container with salad greens and chopped raw veggies and add your protein and dressing of choice on top before eating. Many supermarkets now offer ready-to-go foods that list their ingredients so you know what you’re getting. Some Whole Foods stores, for example, have a “Meal Deal”: You can pick grilled chicken or salmon and two sides, such as spicy green beans and raw kale salad. And don’t forget about leftovers. Many of the recipes in this chapter can be made over the weekend (and doubled for more) to cover multiple meals during the week while you’re on the go. Just carry your food in an airtight container and eat cold or reheat in a microwave. I travel with avocados and cans of sockeye salmon. Canned foods can be excellent sources of good, portable nutrition, as long as you’re careful about which canned products you’re buying. Canned tomatoes, for instance, can be great alternatives to fresh produce. Just be watchful of added ingredients like sodium and sugar. When choosing canned fish, opt for sustainably caught, pole- or troll-caught fish. Also steer clear of any fish that is likely to be high in mercury. A great site to bookmark on your computer is the Monterey Bay Aquarium’s Seafood Watch program at http://www.montereybayaquarium.org/cr/seafoodwatch.aspx. The site offers up-to-date information about where your fish is coming from and which fish to avoid due to its contaminants and toxins. What to Snack On: Due to the high satiety factor of the meals I suggest (not to mention the exquisite blood sugar control), you’re not likely to find yourself hunting ravenously for food in between meals. But it’s nice to know you can snack whenever you want to on this diet. Below are some ideas: • A handful of raw nuts (with the exception of peanuts, which are a legume and not a nut). Or go for a mix of nuts and olives. • A few squares of dark chocolate (anything above 70 percent cacao). • Chopped raw vegetables (e.g., bell peppers, broccoli, cucumber, green beans, radishes) dipped in hummus, guacamole, goat cheese, tapenade, or nut butter. • Cheese and wheat-free, low-carb crackers. • Slices of cold roasted turkey or chicken dipped in mustard. • Half an avocado drizzled with olive oil, salt, and pepper. • Two hard-boiled eggs. • Caprese salad: 1 sliced tomato topped with fresh sliced mozzarella cheese, drizzled olive oil, basil, salt, and pepper. • Cold peeled shrimp with lemon and dill. • One piece or serving of whole, low-sugar fruit (e.g., grapefruit, orange, apple, berries, melon, pear, cherries, grapes, kiwi, plum, peach, nectarine). SAMPLE MENU FOR A WEEK Here is what a weeklong, grain-brain-free diet approach could look like. All dishes accompanied by recipes are in boldface. The recipes begin here. Note: You can use butter, organic extra-virgin olive oil, or coconut oil when you pan-fry foods. Avoid processed oils and cooking sprays unless the spray is made from organic olive oil. Monday: Breakfast: 2 scrambled eggs with 1 ounce cheddar cheese and unlimited stir-fried veggies (e.g., onions, mushrooms, spinach, broccoli). Lunch: Chicken with Mustard Vinaigrette (here) with a side of leafy greens dressed with balsamic vinegar and olive oil. Dinner: 3 ounces grass-fed sirloin steak, organic roasted chicken, or wild fish with a side of greens and vegetables sautéed in butter and garlic. Dessert: half a cup of berries topped with a drizzle of fresh, unsweetened cream. Tuesday: Breakfast: half an avocado drizzled with olive oil and two poached eggs topped with salsa. Lunch: Lemon Chicken (here) with Herb Garden Salad with Balsamic Vinaigrette (here). Dinner: Quick Salmon with Mushrooms (here) and unlimited roasted vegetables. Dessert: 2 Chocolate Truffles (here). Wednesday: Breakfast: Gruyère and Goat Cheese Frittata (here). Lunch: Lemon Arugula with Parmigiano-Reggiano (here) and 3 ounces diced grilled chicken. Dinner: Chardonnay Baked Fish (here) with ½ cup wild rice and unlimited steamed vegetables. Dessert: 1 whole apple, sliced and topped with a sprinkle of stevia and cinnamon. Thursday: Breakfast: 3–4 slices of lox or smoked salmon with 1 ounce goat cheese and 1 serving of Quick Crunchy “Cereal” (here). Lunch: 1½ cups Sea Salt’s Zucchini Yogurt Gazpacho with Saffron-Marinated Chicken Breast (here). Dinner: Balsamic-Glazed Steaks (here) and Green Beans with Garlic Dressing (here). Dessert: 2 to 3 squares of dark chocolate. Friday: Breakfast: Coconut Oil Omelet (here). Lunch: Roasted Walnut-Oil Mesclun Salad (here) and 3 ounces grilled salmon. Dinner: Greek Lemon Lamb (here) and unlimited green beans and broccoli. Dessert: Chocolate Coconut Mousse (here). Saturday: Breakfast: Oatless “Oatmeal” (here). Lunch: Sea Salt’s Ahi Tuna Carpaccio with Red Onion, Parsley, and Pink Peppercorns (here). Dinner: Sea Salt’s Akaushi Beef Tenderloin with Brussels Sprouts (here). Dessert: ¾ cup whole strawberries dipped in 3 squares of melted dark chocolate. Sunday: Breakfast: Huevos Rancheros (here). Lunch: Nicoise Salad (here). Dinner: Sea Salt’s Grilled Sardines with Tomato, Arugula, and Pecorino Cheese (here). Dessert: 2 squares of dark chocolate dipped in 1 tablespoon almond butter. RECIPES Abiding by the Grain Brain dietary principles is easier than you think. Even though this new way of eating significantly limits your intake of carbohydrates, especially wheat and sugar, there’s really no shortage of foods and ingredients to play with in the kitchen. You’ll have to get a little creative to follow some of your beloved dishes, but once you learn how to effortlessly make certain substitutions, you’ll be able to do the same with your own recipes and return to your classic cookbooks. These recipes will give you a general sense of how to apply the guidelines to virtually any meal, and help you master the art of grain-brain-free cuisine. Knowing that most people maintain busy schedules and have limited time to cook, I’ve chosen simple dishes that are relatively easy to prepare and, above all, are filled with flavor and nutrition. Although I encourage you to follow my seven-day meal plan outlined here so you don’t even have to think about what to eat during the first week on the program, you could design your own protocol by choosing the recipes that appeal to you. Most of the ingredients used are widely available. Remember to go grass-fed, organic, and wild whenever possible. When choosing olive or coconut oil, reach for extra-virgin varieties. Although all of the ingredients listed in the recipes were chosen to be readily accessible as gluten-free, always check labels to be sure, particularly if you’re buying a food processed by a manufacturer (e.g., mustard). You can never control what goes into products, but you can control what goes into your dishes. BREAKFAST Gruyère and Goat Cheese Frittata Eggs are one of the most versatile ingredients. They can serve as a meal on their own or be added to other dishes. Buy organic, free-range eggs whenever possible. Frittatas are quick and easy to make, and are great for serving large groups. You can make many different kinds of frittatas by changing the type of cheese, leafy greens, and vegetables you use. Below is one of my favorites. Serves 4 1 tablespoon olive oil 1 medium onion, chopped (about 1 cup) ½ teaspoon salt ½ teaspoon pepper 1 pound spinach leaves, washed and chopped 1 tablespoon water 9 large eggs, beaten 3 ounces goat cheese, crumbled ¼ cup grated Gruyère cheese Preheat the oven to 400 degrees. In an ovenproof skillet over medium-high heat, add the oil and heat until hot. Add the onions, salt, and pepper. Cook 3 to 4 minutes while stirring occasionally, until the onions are translucent. Add the spinach and water and cook, while mixing, until the spinach is wilted (about 1 to 2 minutes). Pour in the eggs and sprinkle on the goat cheese and Gruyère. Cook 1 to 2 minutes, until the mixture begins to set around the edges. Then transfer the skillet to the oven and bake until set, 10 to 12 minutes. Remove from the oven and serve. Coconut Oil Omelet Omelets are also a favorite in my house. Experiment with different vegetables and cook your omelet in olive oil one day and coconut oil the next. Serves 1 1 onion, chopped 1 ripe tomato, chopped ½ teaspoon salt ½ teaspoon pepper 2 eggs, beaten 1 tablespoon coconut oil ¼ avocado, sliced 2 tablespoons salsa Add the onion, tomato, salt, and pepper to the beaten eggs in a bowl and mix. Add the coconut oil to a skillet and heat over medium-high heat. Once hot, add the egg mixture and cook until the eggs begin to set (about 2 minutes). Flip the omelet with a spatula and cook until the eggs are no longer runny (about 1 more minute). Fold the omelet in half and continue to cook if the omelet is not yet slightly brown. Transfer to a plate, and serve hot with sliced avocado and salsa on top. Huevos Rancheros This classic Mexican dish has been modified so that instead of eggs served on tortillas, they are prepared over a fresh bed of greens. Serves 2 1 tablespoon butter or olive oil 4 eggs 4 cups coarsely torn frisée 2 ounces sharp cheddar cheese, grated 4 tablespoons salsa 2 tablespoons fresh cilantro leaves, chopped Salt and pepper to taste Add the butter or olive oil to a skillet over medium-high heat. When hot, crack the eggs into the skillet and cook for 3 to 4 minutes for runny yolks, more for firmer yolks. Serve the eggs over a bed of frisée and top with cheese, salsa, and cilantro. Season with salt and pepper. Oatless “Oatmeal” The following recipe, sometimes called “No Oat Oatmeal,” was adapted from The Paleo Diet Cookbook by Loren Cordain and Nell Stephenson. If you enjoy a rich, thick, warm breakfast, try this instead of classic oatmeal. Serves 2 ¼ cup raw, unsalted walnuts ¼ cup raw, unsalted almonds 2 tablespoons ground flaxseed 1 teaspoon ground allspice 3 eggs ¼ cup unsweetened almond milk ½ banana, mashed 1 tablespoon almond butter 2 teaspoons pumpkin seeds (optional) 1 handful of fresh berries (optional) Combine the walnuts, almonds, flaxseed, and allspice in a food processor and blend to a coarse grain but not a powder. Set aside. Whisk together eggs and almond milk until thick like a custard. Blend the mashed banana and almond butter together and add it to the custard, mixing well. Stir in the coarse nut mixture. Warm the mixture in a saucepan over low heat, stirring frequently, until the batter reaches the desired consistency. Sprinkle pumpkin seeds and berries on top, add more almond milk, if desired, and serve.