INGREDIENTS:
– Avocado oil
– Green onions (chopped)
– One Egg
– Carrots (chopped)
– Cooked rice
– Mushroom powder
– Salt
DIRECTIONS:
– Heat oil on high setting in skillet
– Add green onions, and cook until dark
– Crack and stir in an egg
– Add carrots and rice, and stir fry
– While stir frying: add some salt (5 turns on grinder), some oil, and some mushroom powder
99 Ranch Market – Beaverton
https://photos.app.goo.gl/T6v3gzZj0t4WRxDC3
Boo Han – SE 82nd
https://goo.gl/photos/UpMBMtwD1p13HWsy5
Chang Fa – SE Division & 83rd
https://goo.gl/photos/fGhPHnr6WQNbZumdA
Fubonn – SE 82nd
https://goo.gl/photos/Qg4bypx9rAnMbMti9
H Mart – Tigard
https://goo.gl/photos/AZ7nZ8bXM4uMN2iH6
Hong Phat – SE 82nd & Burnside
https://goo.gl/photos/NRZePeqYTxQrW7Dn6
LK Foods – SE 82nd Ave:
https://goo.gl/photos/3C5wNxAJ9fJed8zs8
Trader Joe’s:
https://goo.gl/photos/pPAkxgL5pXVqjqNS6
For a party…
Costco:
Goat cheese soft 2 pack, Kirkland Pesto
PESTO CHEESE BALL
Mix one package of the goat cheese with approx. 4-5 TBl of Kirkland Pesto. You may need a little more or less, add a little at a time to get the flavor you want.
Form into a ball, wrap in plastic wrap for an hour and refrigerate. You can top with extra pesto to serve or not.
This got RAVE reviews tonight. Served with my almond cracker recipe in Files.
My favorite way — we’ll call it the best way — to make iced tea is a cold-brew method. It’s the easiest way to make tea in the world. You don’t even need to know how to boil water.
All you do is throw some tea leaves in a pitcher or jar at bedtime, fill it full of tap water, and throw it in the fridge. Use about 2 tablespoons of tea per half gallon of water. Put the leaves in a strainer or a filter bag. In the morning, voila, you have a whole pitcher full of iced tea.
You never even heat the water. It extracts the flavor over the course of the evening while you’re sleeping, and in the morning you have beautiful iced tea.
An ice-brewed tea will be a little bit softer. It will be a little bit gentler. It comes out so beautifully smooth. It has no edge to it whatsoever.
You can get more of an edge if you like an edge. If you like astringency, brew hot tea. If you like a really strong tea with a little bit of a bite, I would choose a ceylon tea or an Indian tea. Do it with a hot brew method; then cool it down afterward.
But I’ll tell you, the cold brew is what got my wife off of Diet Pepsi every morning as she left for work. She’d just make a pitcher of iced tea at night.
This method works for all teas. Green teas are tough to brew for iced tea with hot water because it’s so easy to turn green teas bitter with water that’s too hot. That’s why they’re perfect for the cold-brew method.
It will keep easily 3 to 4 days.
Makes 3 sandwiches
INGREDIENTS:
1 (5 oz) cans of solid white albacore tuna (i.e. Wild Planet Wild Albacore Tuna, from Whole Foods)
1 slice of onion, finely chopped
2-3 tablespoons olive oil
1 teaspoon vinegar (e.g. Vinegar of Banyuls)
1/4 tsp. Salt & 1/4 tsp. pepper
1 tablespoon sweet pickle relish
3 tablespoons mayonnaise
1 celery rib, finely chopped
DIRECTIONS:
1. Microwave onion and oil in a small (pyrex) bowl until onion begins to soften (about 40 seconds).
2. Drain tuna, transfer to medium bowl, and mash with fork until finely flaked.
3. Add onion mixture, vinegar, sweet pickle relish, salt, and pepper to tuna.
Stir to combine. Let sit 10 minutes.
4. Stir mayonnaise and celery into tuna mixture. Season to taste with salt and pepper.
Optionally, stir a chopped hard boiled eggs into salad with mayonnaise.
YES Foods List
Flours: coconut, almond, hazelnut, sesame, chestnut, cassava (tapioca), green, banana, sweet potato, tiger nut, grape seed, arrowroot
“Foodles” (Gundry name for acceptable noodles), Cappelo’s fettuccine and other pastas, Slim Pasta, shirataki noodles, kelp noodles, Miracle noodles and kanten pasta, Korean sweet potato noodles
Dairy Products: (1 oz. cheese or 4 oz. yogurt / day), Real parmesan (parmigiano-reggiano), French/Italian butter, buffalo butter (at Trader Joe’s), Ghee, goat yogurt (plain), goat milk as creamer, goat cheese, butter, goat and sheep kefir, sheep cheese and yogurt (plain), coconut yogurt, French/Italian cheese, Switzerland cheese, buffalo mozzarella (Italy), whey protein powder, Casein A-2 milk (as creamer only),
organic heavy cream, organic sour cream, organic cream cheese.
Ice Cream: coconut milk dairy-free frozen dessert (the So Delicious blue label which only contains 1 gram of sugar per oz.).
Wine: (6 oz. per day) red
Spirits (1 oz per day)
Fish: (any wild caught – 4oz. per day): whitefish, freshwater bass, Alaskan halibut, canned tuna, Alaskan salmon, Hawaiian fish, shrimp, crab, lobster, scallops, calamari/squid, clams, oysters, mussels, sardines,
anchovies
Fruits: (limit all but avocado) avocados, blueberries, raspberries, blackberries, strawberries, cherries, crispy pears (anjou, bosc, comicel),
pomegranates, kiwis, apples, citrus (no juices), nectarines, peaches, plums, apricots, figs, dates
Vegetables: Calciferous Vegetables, Broccoli, Brussel sprouts, Cauliflower, Bok Choy, Napa Cabbage, Chinese Cabbage, Swiss Chard, Arugula, Watercress, Collards, Kohlrabi, Kale, Green and red cabbage, Radicchio, Raw Sauerkraut, Kimchi
Other Vegetables: Nopales Cactus, Celery, Onions, Leeks, chives, scallions, chicory, carrots (raw), carrot greens, artichokes, beets (raw), radishes, Daikon radish, Jerusalem artichokes/sunchokes, hearts of palm, cilantro, okra, asparagus, garlic, mushrooms
Nuts and Seeds (1/2 cup per day): Macadamia nuts, Walnuts, Pistachios, Pecans, Coconut (not coconut water), Coconut milk (unsweetened dairy substitute), Coconut milk/cream (unsweetened, full-fat), Hazelnuts, Chestnuts, Brazil nuts (in limited amounts), Pine nuts (in limited amounts), Flaxseeds, hemp seeds, Hemp protein powder, Psyllium
Olives: All
Dark Chocolate: 72% or greater ( 1 oz per day )
Vinegars: All (without added sugars)
Herbs and Seasonings: All except chili pepper flakes
Miso
Energy Bars: Quest Bars, B-Up Bars, Human Food bar, Adapt Bar
Sweeteners: Stevia (sweetleaf is favorite), Just Like Sugar (made from chicory root – inulin), Inulin, Yacon, Monk Fruit, Luo Han Guo (the Nutresse brand is good), erythritol (Swerve is great as it contains oligosaccharides), Xylitol
Resistant Starches: Tortillas (Siete brand- only those made with cassava and coconut flour or almond flour), Bread and Bagels made by Barely Bread, Julian Bakery Paleo Wraps (made with coconut flour) and Paleo coconut flakes cereal (in moderation), Green plantains, Green bananas, Baobab fruit, Cassava (tapioca), Green Bananas, Sweet Potatoes or Yams, Rutabaga, Parsnips, Yuca, celery root (celeriac), Glucomannan (konjac root), Persimmon, Jicama, Taro root, Turnips, Tiger nuts, Green Mango, Millet, Sorghum, Green papaya
Leafy Greens: Romaine, Red and Green leaf lettuce, Mesclun (baby greens), Spinach, endive, Dandelion Greens, Butter Lettuce, Fennel, Escarole, Mustard Greens, Mizuna, parsley, Basil, Mint, Purslane, parilla, Algae, Seaweed, Sea Vegetables
Pastured Poultry (Not free-range – 4 oz. per day): Chicken, Turkey, Ostrich, pastured or omega-3 eggs (up to 4 daily), Duck, Goose, pheasant, Grouse, dove, Quail
Meat: (grass fed and grass finished – 4oz per day): bison, wild game, venison, Boar, elk, Beef, Pork (humanely raised), Lamb, Prosciuto
Plant-based “Meats”: Quorn, Hemp tofu, Hilary’s Root Veggie burger (hilaryseatwell.com), Tempeh (grain-free only)
Gundry’s “NO” FOODS
Refined, Starchy Foods: Pasta, Rice, Potatoes, Potato Chips, Milk, Bread, Tortillas, Pastry, Flour, Crackers, Cookies, Cereal, Sugar, Agave
Sweeteners: Sweet One or Sunett (Acesulfame K), Splenda (Sucralose), Nutrasweet (Aspartame), Diet Drinks, Maltodextrin
Vegetables: Peas, Sugar Snap Peas, Green Beans, Chickpeas (including as hummus), Soy, Tofu, Edamame, Soy Protein, Textured Vegetable Protein (TVP), Pea Protein
All beans, including sprouts, Legumes, all Lentils*
* Vegans and Vegetarians can have these legumes in Phase 2, but only if prepared in a pressure cooker
Nuts and Seeds: Pumpkin, Sunflower, Chia, Peanuts, Cashews – mycotoxins.
Fruits: Cucumbers, Zucchini, Pumpkins, Squashes (any kind), Melons (any kind)
Nightshades: Potatoes, Eggplant, Tomatoes, Bell Peppers, Chili Peppers
Goji Berries
Non-Southern European Cow’s Milk Products:
(These contain casein A-1) Yogurt including Greek yogurt, Ice Cream, Frozen Yogurt, Cheese, Ricotta, Cottage Cheese
Grains, KefirGrains, Sprouted Grains, Pseudo-Grains, and Grasses:
Wheat (pressure cooking does not help with wheat), Einkorn wheat, Kamut, Oats & Oatmeal (cannot pressure cook), Quinoa, Rye (cannot pressure cook), Bulgur, White Rice, Brown Rice, Wild Rice, Barley (cannot pressure cook), Buckwheat, Kashi, Spelt, Corn, Corn products, Cornstarch, Corn syrup, popcorn, Wheatgrass, Barley grass
Oils: Soy, Grape Seed, Corn, Peanut, Cottonseed, Safflower, Sunflower,
“Partially Hydrogenated” Vegetable, Canola
INGREDIENTS:
3/4 cup (180ml rice cooker cup) Jasmine rice
1 cup chicken broth
6 cups water
Sliced or shredded Ginger
DIRECTIONS:
1. Put 3/4 cup rice, 1 cup chicken broth, sliced or minced ginger, and 6 cups water in Instant Pot.
2. Close lid and cook on “Porridge” setting (20 minutes). Natural pressure release (20+ minutes).
3. Open lid and put on “saute” and stir to thicken if needed. Add salt if desired.
4. Garnish with green onions if needed.
INGREDIENTS:
3-4 fresh shiitake mushrooms
1 teaspoon soy sauce
1 teaspoon mirin cooking wine
1/2 lbs green beans
1 tablespoon garlic fermented black bean sauce
Avocado cooking oil
DIRECTIONS:
1. De-stem and wash greens beans.
2. Steam green beans for 6-8 minutes.
3. Thinly slice and sprinkle mushrooms with soy sauce and mirin. Marinate for few minutes. Saute mushrooms for a few minutes, and transfer to bowl.
4. Transfer green beans to pan, and stir fry with black bean sauce, some water (or chicken broth), and mushrooms for a few minutes.
5. Serve.