The 28-Day Diet

Book of Recipes

One of the greatest joys of my research has been discovering the role of key nutrients in the foods we eat and how they impact our beauty, health and longevity. What I often refer to as superfoods are those remarkable anti-inflammatory, healing and rejuvenating properties, which have all but been forgotten in todays world of fast and processed food. Please enjoy these recipes in good health. Nicholas Perricone, M.S., FACN

White Bean and Asparagus with Watercress

An excellent and filling side dish with two detoxifying powerhouses, asparagus and watercress.
serves 4

Ingredients
5 stalks one 15 oz can 1 1 2 / cup 2 tbsp 2 tbsp 1 tsp 2 cups to taste green asparagus, tough ends removed white beans (such as cannellini), rinsed and drained orange bell pepper, seeded and chopped finely chopped red onion extra-virgin olive oil fresh lemon juice dijon mustard watercress, trimmed (B&W brand if available) salt and freshly ground black pepper

Preparation
1 2

Bring water to a simmer. Cut the asparagus into 1-inch pieces, place them in a pot or steamer basket, cover and lightly steam, 2 to 3 minutes. Set aside to cool. In a large bowl, combine the white beans, bell pepper, and red onion. Add the asparagus and toss gently. In a separate bowl, whisk together the olive oil, lemon juice, mustard, add salt and pepper to taste. Gently toss the dressing into the salad and adjust the seasoning. Line a salad bowl with the watercress, and top with the white bean salad.

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Creamy Artichoke and Watercress Soup

One of the best ways to stay full throughout the today is to enjoy nutritionally dense soups.
serves 2

Ingredients
two 14 oz can 1 4 / cup one 14 oz can 2 2-3 tbsp 1 1/2 tbsp 4 cups
1 8

/ tsp

reduced-sodium chicken broth brown, black, or red rice. Quinoa or barley also work well. artichoke hearts, drained and rinsed large eggs, at room temperature fresh lemon juice, to taste chopped fresh dill (2 bunches or bags) watercress (B&W brand if available) (a few sprigs reserved for garnish, the remainder cut into 2-inch pieces) freshly ground pepper

Preparation
1

Combine the broth and rice in a large saucepan and bring to a boil over high heat. Reduce the heat to a simmer and cook, uncovered, until the rice is very tender, about 15 minutes. Place the artichoke hearts, eggs, and lemon juice in a blender and puree. With the machine running, ladle about half of the rice mixture through the opening in the cover, and puree until smooth. (Use caution when pureeing hot liquids.) Return the pureed mixture to the saucepan and cook, stirring constantly, until an instant-read thermometer registers 160F, reducing the heat as necessary to prevent the soup from boiling. Stir in the dill, watercress and pepper. Garnish with the reserved sprigs of watercress.

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Grilled Trout with Golden Squash Kabobs

Grilled Trout with Golden Squash Kabobs

Trout is one of the best sources of Omega-3s amongst fresh water fish.
serves 4

Ingredients
8 2 tsp 2 tbsp 1 2 / tsp 2 slices 4-8 sunburst squash or yellow zucchini, cut into 1-inch chunks minced fresh thyme olive oil freshly ground black pepper nitrate-free bacon or turkey bacon, cut into 1/2 inch pieces (optional) skin-on trout fillets (3 to 6 ounces each)

Preparation
1

Toss the squash, thyme, 1 tbsp of the oil, and the pepper together in a bowl. Let marinate for about 45 minutes, tossing occasionally. Meanwhile, soak 4 long or 8 short wooden skewers in water for 30 minutes. Build a hot wood or charcoal fire in a grill, or preheat a gas grill to 400F. Thread the squash, alternating with bacon if using, onto the soaked skewers. Grill until the squash is lightly browned and the bacon is beginning to crisp, 3 to 4 minutes per side. Transfer the skewers to a platter. Brush the trout fillets with the remaining 1 tbsp oil and place them, skin side down, on the grill. Cover the grill and cook until the fish is opaque throughout, 4 to 5 minutes. Transfer to a platter. To serve, arrange 1 or 2 fillets on each plate and top with a kabob or two. (Or, remove the squash and bacon from the skewers, mound on each plate, and top with the fish.)

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Shiitakes Sauteed with Garlic

Shiitakes have long been prized for their immune boosting properties.

Ingredients
3-6 cups shiitake mushrooms, stemmed all to taste minced garlic, sea salt and freshly ground pepper, minced fresh parsley, olive oil

Preparation
1 2 3

Quarter the shiitake mushroom caps and place them in a bowl. Sprinkle with the garlic, sea salt, black pepper to taste, and parsley, and toss to mix. Heat the olive oil in a saute pan over low heat, add the mushrooms and saut until they are just beginning to crisp, 10 to 15 minutes. Serve immediately.

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Kidney Bean and Tarragon Salad

Beans are rich in resistant starch which helps to keep us feeling satisfied throughout the day.

Ingredients
2 tbsp 1 tsp champagne vinegar dijon mustard 15-ounce can red kidney beans, drained and rinsed all to taste minced fresh parsley, chopped red onion, sea salt and freshly ground back pepper

Preparation
1 2 3 4

Combine the vinegar and mustard in a large bowl. Whisk in the olive oil until emulsified. Add the beans, tarragon and onion. Season with sea salt and pepper to taste, and mix to combine.

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Wilted Watercress with Roasted Garlic

Members of the humble allium family, such as garlic, contain the active constituent allicin, which has incredibly powerful anti-inflammatory and anti-bacterial properties.

Ingredients
12 cloves 4 tbsp 4 garlic, peeled olive oil, divided bunches or bags of watercress cut into 3 pieces chili flake (optional)

Preparation
1 2 3 4

Preheat oven to 400F. Place garlic on foil, drizzle with 1 tbsp oil. Wrap garlic in foil, roast until soft, about 20 minutes. Heat remaining 3 tbsp oil in large pot over medium-high heat. Add watercress and garlic with oil from foil packet. Saut until watercress is wilted, about 2 minutes. Season with salt and pepper. Transfer watercress to bowl and serve.

5 6 7

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Watercress and Baby Arugula with Chicken, Goat Cheese and Pecans

Watercress and Baby Arugula with Chicken, Goat Cheese and Pecans
This antioxidant rich salad tastes like a splurge meal.
serves 8

Ingredients
1 cup 1 2 / cup + 2 tbsp to taste 1 4 / cup + 2 tbsp 4 tsp 1 2 / tsp 1 2 / tsp to taste 1 9 cups 6 cups 3 cups 1 2 / 1 cup 1 3 / cup 8 oz pecans olive oil salt sherry vinegar dijon mustard dried thyme dried oregano freshly ground black pepper cooked rotisserie chicken, warm or at room temperature loosely packed watercress, cut into 2- to 3-inch pieces fresh baby arugula torn fresh dandelion greens red onion, sliced lengthwise into very thin strips brined olives, such as nicoise or kalamata brined capers, drained fresh goat cheese (may substitute feta cheese)

Preparation
1 2

Preheat the oven to 350F. In a small bowl, combine the pecans with the 2 tbsp olive oil and a good pinch of salt. Spread the pecans in a single layer on a baking sheet and toast for 10 to 14 minutes. Remove and set aside to cool slightly. While the nuts are cooling, prepare the dressing: Pour the remaining cup olive oil into a medium bowl. Whisk in the sherry vinegar, then the mustard. Whisk in the thyme, oregano, tsp salt, and several grinds of pepper. Taste, and adjust the seasoning as desired. Remove the legs and breasts from the chicken. Remove the skin, and chop the meat into coarse cubes. Set aside. Combine the watercress, arugula, and dandelion greens in a large bowl. Toss in the red onion, olives, and capers, and then dress with cup of dressing. Toss the salad, adding more dressing as desired. Toss in the cubed chicken. Divide the salad among 8 plates. Crumble the goat cheese in large chunks over the salads, and then sprinkle with the pecans. Serve immediately.
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Braised Cod with Bok Choy

Cod, a cold water fish, is lower in calories than many other types of oily fish. Cold water fish are incredibly beneficial for people with heart disease and atherosclerosis.
serves 4

Ingredients
2 tbsp 2 tbsp 1 2 / clove 1 tsp 1 4 coconut aminos or low sodium soy-sauce dry white wine garlic, minced minced fresh ginger head of bok choy, trimmed and coarsely chopped cod fillets, 4-6 oz each

Preparation
1 2 3

Stir 2 tbsp soy sauce, wine, garlic and ginger together in a small bowl and set aside. Immerse bok choy in a bowl of water. Lift from water to a large saut pan and place over medium-high heat, add cup water, cover, and reduce heat to low. Cook until tender, 4-5 minutes. Pour off liquid, return to low heat, and stir in soy sauce mixture. Place fish fillets on top of bok choy, cover and cook until fish is opaque throughout, about 4 minutes. Serve accompanied with soy sauce.

4 5 6 7

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King Crab & Watercress Salad

Crab gets its pink hue from eating a diet rich in astaxanthin, a carotenoid which helps enhance skins natural photo-protective properties.
serves 4

Ingredients
4 4 16 16 1 2 / all to taste bunches or bags watercress, trimmed of large stems cooked alaskan king crab legs, shelled, cartilage removed, cut into 3-inch pieces and chilled cherry tomatoes small mozzarella balls avocado extra virgin olive oil, aged balsamic vinegar, fleur de sel (sea salt), freshly ground black pepper

Preparation
1 2 3 4

On 4 large plates, arrange equal portions watercress and crab legs. Arrange tomatoes and mozzarella balls attractively around lettuce and crab legs. Thinly slice avocado and add to plates. Drizzle with olive oil and vinegar to taste, and season as desired with fleur de sel and freshly ground black pepper. Serve immediately.

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Lemon Mint Chicken Cutlets on Watercress

Mint is a powerful herb. A natural digestive aid, mint has been valued for its anti-microbial and antifungal properties for centuries.
serves 3 or 4

Ingredients
1 1/4 lbs 1 1/2 tbsp 3 tbsp 2 tbsp 2 tbsp to taste 1 bag (4 oz) thinly sliced skinless, boneless, free-range chicken breasts grated lemon zest (from 2 lemons) fresh lemon juice olive oil chopped fresh mint, plus extra for garnish salt and coarsely ground black pepper watercress, trimmed (B&W brand if available)

Preparation
1

Heat a ridged grill pan over medium-high heat (or prepare an outdoor grill for direct grilling over medium-high heat). If necessary, place the chicken between sheets of plastic wrap and pound to a uniform inch thickness. In a large bowl, whisk the lemon zest, lemon juice, oil, mint, tsp salt, and tsp pepper until the dressing is blended. Reserve cup of the dressing. Toss the chicken cutlets with the remaining dressing. Place the chicken in the grill pan (or on the outdoor grill) and cook, turning them over once, for 4 to 5 minutes. To serve, toss the watercress with the reserved dressing, and divide it among 3 or 4 plates. Top with the chicken, and garnish with chopped mint.

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Halibut with Lemon-Garlic oil and Sauteed Watercress

Halibut with Lemon-Garlic oil and Sauteed Watercress

The secret flavoring in this recipe is omega-3 rich anchovies. For those new to anchovies, this recipe is a great place to start.
serves 4

Ingredients
/ cup 2 cloves to taste 1 2 / tsp pinch 7 bunches to taste four 6 oz fillets
1 4

extra-virgin olive oil garlic, 1 crushed, 1 minced finely grated zest of 1 lemon anchovy paste crushed red pepper flakes fresh watercress, trimmed and coarsely chopped salt and freshly ground black pepper skinless halibut

Preparation
1 2

Preheat oven to 400F. In a small bowl, combine 2 tbsp of the olive oil with the crushed garlic and lemon zest. Let stand at room temperature for 10 minutes, and then discard the garlic. Heat 1 tbsp of the olive oil in a large skillet over medium heat. Add the minced garlic, anchovy paste, and crushed red pepper flakes and cook, stirring until fragrant, about 30 seconds. Add the watercress; raise the heat to medium-high, and cook, stirring, until barely wilted, about 3 minutes. Season with salt and black pepper and set aside. Heat the remaining 1 tbsp olive oil in a large ovenproof skillet over high heat until shimmering. Season the halibut fillets with salt and black pepper, and add them to the skillet. Cook until beginning to brown on the bottom, about 3 minutes. Transfer the skillet to the oven and roast the halibut for about 5 minutes, or until just white throughout. Warm the watercress mixture over medium-high heat until hot but still crisp-tender, about 1 minute. Spoon the watercress onto plates. Using a spatula, transfer the halibut, browned side up, to the plates. Drizzle with the lemon-garlic oil and serve.

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Smoked Paprika-Roasted Salmon with Wilted Watercress

Fire up your metabolism with paprika. This spice can be made from any member of the Capsicum annuum family, so look for Paprika that suits your spice level preference.
serves 8

Ingredients
/ cup 2 tbsp + 1 tsp 2 tsp 2 lbs 1 tbsp 1 tsp 1 tsp 1 2 / tsp 3 bunches
1 4

fresh orange juice olive oil fresh thyme leaves wild salmon fillets mild smoked paprika Saigon cinnamon (available at most supermarkets) grated orange zest sea salt watercress (B&W brand if available)

Preparation
1

Mix the orange juice, the 2 tbsp oil, and 1 tsp of the thyme in a small bowl. Place the salmon in a large glass baking dish, add the marinade, and turn to coat well. Cover and refrigerate for 30 minutes. Preheat the oven to 400F. Line a baking dish with foil and grease the foil. Mix the paprika, cinnamon, orange zest, sea salt, and remaining 1 tsp thyme in a small bowl. Remove the salmon from the marinade and place it in the prepared baking dish; discard any remaining marinade. Rub the smoked paprika mixture evenly over the salmon. Roast in the oven for 10 to 15 minutes, or until the fish flakes easily with a fork. Wash and trim the watercress. Heat the remaining tsp oil, add the watercress, and cook, stirring, for 2 minutes or until wilted. Serve the salmon over the watercress.

2 3 4

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Chana Masala (Spicy Chickpeas) with Watercress

The inclusion of curry, coriander, cumin and garam masala spices make this dish a great option for those with circulatory and weight loss concerns.
serves 4

Ingredients
3 tbsp 2 cloves 1 2 / one 16 oz can 2 tbsp 1 2 / tsp 1 2 / tsp 1 2 / tsp 1 2 / tsp 1 olive oil garlic, minced onion, diced chickpeas (also called garbanzo beans), or 1 1/2 cups cooked chickpeas plus 1/2 cup water lemon juice curry powder ground coriander ground cumin garam masala large bunch or 2 handfuls fresh watercress, trimmed

Preparation
1

Heat the oil in a large skillet or saute pan over medium heat. Add the onion and garlic, and saute until soft, 3 to 5 minutes. Add the chickpeas straight from the can, including all the liquid. Add the lemon juice and spices, cover, and simmer, stirring occasionally, adding more water if needed, until the chickpeas are browned and soft, 10 to 15 minutes. Reduce the heat, add the watercress, and cover. Cook until the watercress has wilted, 2 to 4 minutes. Serve immediately.

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Salmon Fillets with Puy Lentils

Lentils are one of Dr. Perricones favorite foods to support healthy weight loss.
serves 4

Ingredients
1 1/2 cup 1 1/2 tbsp 2 tbsp to taste 4 to taste 1 cup puy lentils olive oil minced shallots or yellow onion salt skin-on salmon fillets (4 to 6 oz each) freshly ground black pepper arugula or mixed salad greens

Preparation
1 2

Pick over the lentils, then rinse and drain them well. Heat 1 tablespoon of the oil in a saucepan over high heat. Add the shallots and lentils, and cook, stirring, until the shallots are translucent and the lentils glisten, about 2 minutes. Add 4 cups water and teaspoon salt, and bring to a boil. Then reduce the heat to medium-low, cover, and simmer until the lentils are tender but firm and most of the water has been absorbed, 30 to 35 minutes. Meanwhile, place a rack in the upper third of the oven and preheat the oven to 500F. Lightly grease a baking dish that is just large enough to hold the salmon in a single layer. Rub the salmon fillets on both sides with the remaining tablespoon olive oil; season with salt and pepper. Place the fillets in the prepared baking dish and roast until the fish flakes easily with a fork and is still translucent only in the center, 13 to 15 minutes. When the lentils are done, remove the pan from the heat and drain well. Return the lentil mixture to the pan. Taste, and add salt if needed. Cover to keep warm. To serve, divide the lentils among 4 plates and top each bed of lentils with a salmon fillet. Garnish with arugula and serve at once.

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Chilled Watercress and Avocado Soup

Avocados are one of the most intensely anti-aging foods.
serves 4

Ingredients
2 bunches 1 liter 4 4 1 pint 2 tbsp to taste 2 1 watercress, chopped chicken stock avocados, peeled, sliced stems coriander, chopped plain, natural yogurt crme fraiche salt and pepper to taste juice of 2 limes green chili, finely chopped (optional)

Preparation
1

Heat stock and simmer watercress in the stock for 15 minutes, reserving a few leaves for garnish. Strain and cool. Chill in refrigerator. Whisk other ingredients until smooth. Stir in seasoning and green chili. To serve, stir in creamy avocado mix and garnish with watercress leaves.

2 3

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Warm Mixed Bean Salad with Pancetta on Watercress

Warm Mixed Bean Salad with Pancetta on Watercress

The inclusion of pancetta makes this dish feel like comfort food.
serves 4

Ingredients
6 tbsp + 2 tsp 1 3 / cup 4 cloves one 10 oz package 1 1/2 cup 1 1/2 cup 2 tbsp 2 bags or bunches 1 4 / tsp to taste 3 tbsp 1 extra-virgin olive oil diced pancetta or diced thick-sliced nitrate-free bacon garlic, peeled and crushed until flat package frozen lima beans, cooked and drained drained canned Roman or red kidney beans drained canned black beans fresh lemon juice watercress, trimmed (B&W brand if available) freshly ground black pepper salt chopped fresh flat-leaf parsley, plus sprigs for garnish lemon, cut into 4 wedges

Preparation
1

Warm the 2 tsp olive oil in a large skillet over low heat. Add the pancetta and cook until crisp and any fat is rendered, about 10 minutes. Remove the pancetta with a slotted spoon and reserve. Pour the fat out of the skillet but do not wash the skillet. Add the remaining 6 tbsp oil and the garlic to the skillet. Cook over low heat until the garlic turns a pale golden brown, watching carefully so it doesnt scorch, about 10 minutes. Remove the garlic with tongs, leaving the oil in the skillet. Add the lima beans, Roman beans, and black beans to the garlic oil in the skillet, raise the heat to medium-high and toss gently until heated through, about 4 minutes. Add the pancetta and lemon juice, and stir gently to combine. Add 1 bag of the watercress and cook until wilted, about 1 to 2 minutes. Season with the black pepper and salt to taste. (The salad may not need salt, as the pancetta or bacon is salty). Spread the remaining 1 bag watercress out on a serving platter or on individual plates. Spoon the warm beans over the watercress and sprinkle with parsley. Garnish with the lemon wedges and parsley sprigs, and serve. *For a more assertive garlic flavor, mince 1 or 2 of the cooked cloves and stir them into the finished salad dressing.

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Cauliflower Gratin
Cauliflower, a member of the cruciferous family, is renowned for its anti-cancer compounds.
serves 4

Ingredients
1 1 tbsp 2 oz 1 4 oz head cauliflower, cut into large florets olive oil pancetta, chopped yellow onion, thinly sliced muenster cheese, thinly sliced

Preparation
1 2 3

Preheat the oven to 350. Butter a baking dish just large enough to hold the cauliflower in a single layer. Cook the cauliflower in a covered steamer over simmering water until fork-tender, 15-20 minutes. Remove to the prepared baking dish. Heat oil in the frying pan over medium heat. Add the pancetta and onion and saut until the pancetta is crisp and onion is golden, about 15 minutes. Spoon over the cauliflower and sprinkle with tsp. pepper. Top with the cheese to cover evenly. Bake until the edges are bubbling, about 20 minutes. Serve hot!

4 5

7 8

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Wild Mushroom and Goat Cheese Omelets

Wild Mushroom and Goat Cheese Omelets

An ideal dish to serve at brunch, or an indulgent weekend breakfast.
serves 6 to 8 generously

Ingredients
2 tbsp 12 oz 3 2 bunches to taste 18 8 oz (3/4 stick) unsalted, grass-fed butter or olive oil shiitake mushrooms, stems discarded, caps thickly sliced medium shallots, chopped fresh watercress, trimmed, cut into 3-inch lengths salt and freshly ground black pepper large eggs fresh goat cheese, crumbled

Preparation
1 2

Preheat the oven to 225F. Melt 2 tbsp of the butter in a large skillet over medium-high heat. Add the shiitakes and cook, stirring occasionally, until golden, about 7 minutes. Add the shallots and cook until tender, about 3 minutes. Add the watercress, season with salt and pepper to taste, and cook just until the watercress is wilted, about 1 minute. Keep warm. Crack 6 eggs into a medium bowl, season with salt and pepper, and beat with a whisk. Melt 1 tbsp of the butter in a 10-inch skillet over medium-high heat. Whisk the eggs again and add them to the skillet. Cook, lifting the edges with a spatula to allow the uncooked egg to run underneath, until the bottom of the omelet is golden and the top is nearly set, about 4 minutes. Spoon one-third of the mushroom filling down the center of the omelet and sprinkle with one-third of the goat cheese. Using a rubber spatula, fold the sides of the omelet over the filling to enclose it completely. Slide the omelet into a large heat-proof plate and put it in the oven to keep warm. Repeat with the remaining butter, eggs, and filling to make 2 more omelets. Serve at once.

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Waldorf Chicken Salad

Waldorf Chicken Salad

Flavorful, tangy and satisfying, this dish travels well and makes an excellent take-to-work lunch.
serves 4

Ingredients
3 2 cloves 1 tsp to taste 7 tbsp 1 cup 1 tbsp 1 2 / tsp 2 oz 1 4 / cup 1 2 / tsp 1 cup 2 2 6 oz 2 tbsp 2 tbsp 2 tbsp skin-on, bone-in chicken breast halves (about 14 ounces each) large garlic, minced ground fennel seeds kosher salt and freshly ground black pepper extra-virgin olive oil walnut halves red wine vinegar dijon mustard blue cheese, crumbled (1/4 cup) buttermilk finely grated lemon zest red seedless grapes, halved fuji apples, cored and thinly sliced stalks celery, thinly sliced watercress, trimmed (B&W brand if available) chopped fresh parsley chopped fresh tarragon snipped fresh chives

Preparation
1

Make 3 deep slashes in each chicken breast. In a small bowl, mash together the garlic, fennel, 2 tsp salt, and pepper to taste. Stir in 3 tbsp of the oil. Rub the mixture all over the chicken and into the slashes. Transfer the chicken to a small roasting pan, cover, and let stand for an hour. Preheat the oven to 350F. Spread the walnuts in a pie plate and toast in the over for 10 minutes, or until brown and fragrant. Set aside to cool. Roast the chicken in the oven for about 40 minutes, or until cooked through. Let cool slightly; then discard the skin and bones and thinly slice the meat. Combine the vinegar, mustard, and remaining 4 tbsp olive oil in a food processor, and blend. Add the blue cheese and buttermilk, and blend. Transfer to a bowl, stir in the lemon zest, and season the dressing with salt and pepper. In a large bowl, combine the chicken with the walnuts, grapes, apples, celery, watercress, parsley, tarragon, and chives. Add the dressing, toss well, and serve.

2 3

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Spaghetti Squash with Spiced Pecans and Gorgonzola

You wont miss pasta again after you make this dish.
serves 6 to 9

Ingredients
1 2 tbsp + 4 tsp 2 cloves 2 tbsp 2 tbsp + 2 tsp to taste 1 bunch 2 oz (see following recipe) large spaghetti squash (4 1/2 lbs), halved and seeded extra-virgin olive oil garlic, minced coarsely chopped fresh parsley fresh lemon juice salt and freshly ground black pepper bunch fresh watercress, stems trimmed gorgonzola cheese, crumbled (1/2 cup) spiced pecans

Preparation
1

Preheat the oven to 350F. Line a rimmed baking sheet with a silicone baking mat or parchment paper. Place the squash, cut side down, on the prepared baking sheet and bake, uncovered, for about 1 hour, until tender. Let the squash cool until it is easy to handle, and then scrape out the strands of pulp. You should have about 4 cups, set aside. Heat the 2 tbsp oil in a very large skillet over medium heat. Add the garlic and cook, stirring, for 30 seconds or until aromatic. Add the squash strands and parsley, toss to combine. Add the 2 tbsp lemon juice, tsp salt, and tsp pepper. To serve, toss the watercress with the remaining 2 tsp lemon juice, remaining 4 tsp oil, 1/8 tsp salt, and 1/8 tsp pepper. Divide the squash mixture along individual plates or place in a serving dish. Top with the watercress, gorgonzola, and spiced pecans.

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Spiced Pecans

Spiced Pecans
This anti-inflammatory take on classic spiced pecans also works well as a gift.
serves 6 to 8

Ingredients
1 3 cups 1 2 / tbsp 1 tsp 1 2 / tsp 1 2 / tsp egg white, lightly beaten pecan halves salt ground cinnamon ground cloves ground nutmeg

Preparation
1

Preheat the oven to 350F. Line a backing sheet with parchment paper. In a small bowl, beat the egg white with 1 tbsp water. Stir in the pecans, mixing until well moistened. Combine the salt, cinnamon, cloves and nutmeg in a small bowl. Sprinkle the mixture over the moistened nuts. Spread the nuts on the baking sheet. Bake for 30 minutes, stirring once or twice. Be careful not to burn the nuts. Store on the refrigerator in an airtight container until ready to use.

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Celery Root, Radish and Watercress Salad with Mustard Seed Dressing
Both radishes and watercress are intensely detoxifying and help make this a refreshing, yet peppery dish.
serves 8

Ingredients
1 1 2 / cup 2 2 3 / cup to taste 2 1 1/2 lbs 20 yellow mustard seeds white balsamic vinegar medium shallots, minced extra-virgin olive oil sea salt and freshly ground black pepper large bunches fresh watercress, thick stems trimmed (about 6 cups packed) celery root (also called celeriac), trimmed, peeled, and coarsely grated in a food processor or with a box grater radishes, trimmed and thinly sliced

Preparation
1

Place the dry skillet over medium heat, add the mustard seeds and stir until they are lightly toasted and starting to pop, about 3 minutes. Transfer the mustard seeds to a bowl and let them cool. Add the vinegar, mustard and shallots to the cooled mustard seeds, whisk to blend. Gradually whisk in the oil. Season with sea salt and black pepper to taste. In a large bowl, toss the watercress with enough of the dressing to coat it lightly. Divide the watercress among 8 plates. Combine the celery root and radishes in the same bowl; toss with enough of the remaining dressing to coat. Season with sea salt and pepper to taste. Top the watercress with the celery root mixture and serve.

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We hope you enjoy Dr. Perricones anti-inflammatory recipes. Please share your tips and a snap of your healthy food pictures with us on:

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