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Simple, delicious and anti-inflammatory recipes to achieve radiant health, natural beauty and healthy weight.
I believe that true beauty is radiant health, which starts with the foods we eat. To help you choose the right foods, I compiled this booklet of easy yet delicious recipes. It is my goal to provide you with all the tools and guidance that you need to ensure success.The results you can look forward to include a revitalized face and body, increased stamina, vigor and overall health. If you follow these simple guidelines you will see visible results from the Perricone Anti-inflammatory Lifestyle in as little as three days. Looking good and having a positive body image is not vanity – it is your road to a long, healthy and happy life. Thank you for allowing me to join you on this exciting journey.
Nicholas Perricone, MD
As a dermatologist, I am a huge fan of salads because they are such a delicious way to incorporate fresh fruits, vegetables, protein and fiber into our daily diets.
scallions. hard boiled eggs. free-range chicken and turkey for yy Don’t forget the sprouts. lentil to radish – offer outstanding health benefits and flavor. and because they are low on the food chain. garlic. Add a couple of tablespoons of cooked chick peas or lentils to your salad for high fiber. basil. crab or lobster meat. add a quality source of protein to your salad. shrimp. yy w Constipation yy Make liberal use of onions. Also. Try both fresh and dried – oregano. they are less contaminated than larger fish. they contain DMAE to help keep skin toned and firm. However all sprouts – from alfalfa to sunflower. These eggs are now widely available and are a much healthier choice than conventional eggs. A diet rich in high fiber foods is indispensable in controlling unwanted weight gain. etc. A great way to introduce anchovies is to add anchovy paste (or mash a few anchovies) to your salad dressing. yy Choose organic. This is particularly delicious and an important staple of the original Caesar salad – just remember to hold the croutons! yy Sauté foods over medium heat and do not brown the food. turmeric.Consider these important tips when making salads: yy For a complete meal. cayenne pepper. yy Introduce anchovies and sardines into your diet – or turkey breast. etc. for their superior flavor and their extremely high levels of anti-inflammatory antioxidants and other anti-inflammatory phytonutrients. Protein is critical in cellular repair and since humans can’t store protein. scallops. 4 5 . that may harm your organ systems. compounds destructive to health and beauty. marjoram. these tiny little fish deliver enormous health and beauty benefits. Pesticides can leave toxic residues on plants high in antioxidants. cinnamon. yy Choose wild Alaskan salmon over farm-raised. yy Buy organic. yy Use fresh and dried herbs and spices liberally. garlic. tofu. it must be replenished regularly. chopped chives and other members of the onion family for both their unique flavors and their outstanding health benefits. chicken yy Choose eggs from cage-free chickens that are fed diets high in the Omega-3s. which leads to the development of inflammatory yy Don’t forget the fiber. ginger. They are rich sources of the omega-3 essential fatty acids. This can include canned salmon.. can result as you increase fiber intake if your water intake is not adequate. Broccoli sprouts are exceptionally superior flavor and to avoid the antibiotics and processing of regular commercially raised poultry. such as flax seed.
the darker green the better. zucchini. mesclun. yy If you want radiant. Since many of these recipes are low carb. yy Nuts and seeds also make a great addition to salads. escarole. nutritious and delicious sources of low glycemic carbs and high fiber to meals. Choose romaine. etc. etc. yy Cottage. Lettuce is generally the base of many salads.yy When choosing lettuce for salads. black beans. mixed baby greens. yy Add leftover cooked veggies to salads – asparagus. These include: yy yy yy yy yy yy yy yy Arugula Belgian Endive Broccoli Rabe Collard Greens Curly Endive Dandelion Greens Escarole Cabbage and Chinese Cabbage yy yy yy yy yy yy yy Radicchio Turnip Greens Watercress Chicory Bok Choy Swiss Chard Kale absorb nutrients from your foods. without this addition you may feel lightheaded. dry in a salad spinner. yy Wash and dry all of your veggies. I buy cans of organic beans and lentils for a simple way to add these excellent. are delightful when simply dressed with extra virgin olive oil and fresh lemon juice. Popular varieties include: yy Bibb yy Boston yy Green or Red Oak Leaf yy Red or Green Leaf yy Romaine yy Spinach arugula. Avoid iceberg. ricotta. broccoli rabe. feta or farmer’s cheese are good sources of protein and calcium and complement many salad recipes – both vegetable or fruit based. fruits and salad greens thoroughly. yy Add one or two ounces of a good source of carbohydrate such as beans. spinach. kale. 6 7 . supple skin don’t go low-fat or fat-free! Extra virgin olive oil on your salads will help you There is also an excellent array of ‘accent’ greens that can be added to salads. broccoli. chick peas or lentils. For lettuce and other greens.
Preparation Combine all ingredients in a small bowl and whisk to blend. beans. toss together lettuce. sprouts. tomatoes and vinaigrette. 9 . SERVES 5–6 Ingredients 2 cups 2 to taste 1 tbsp lettuce leaves torn into smaller pieces tomatoes. SERVES 1–2 Classic Vinaigrette This delightful recipe can also be used as a marinade. crumbled dried crushed red pepper dried oregano Preparation In a large bowl. For an even simpler recipe. etc.Simple Tossed Salad This simple salad makes a great base for additional ingredients such as nuts. Season to taste with sea salt and freshly ground black pepper. seeds. omit herbs and garlic. chopped dried basil. quartered lengthwise thin slices of red onion fresh organic vinaigrette or other favorite Ingredients 6 tbsp 3 tbsp 2 tbsp 2 1 tsp tsp 1 pinch olive oil fresh lemon juice chopped fresh parsley garlic or shallot cloves. onion. cooked or raw veggies.
SERVES 4 Feta. toss well and chill for at least 4 hours. and dry mustard sea salt and ground pepper Ingredients lb 1 cup 3 to taste sliced feta cheese toasted walnuts pears. Preparation Arrange the feta slices down the center of a large platter. purchase feta cheese made from goat and/or sheep’s milk. minced each ground cumin. sliced fresh black pepper Preparation Combine cabbage. SERVES 3 Ingredients 1 cup 1 cup 1 cup 1 cup cup 1 tsp to taste shredded organic green cabbage shredded organic red cabbage shredded carrots sliced scallion white wine vinegar clove garlic. and onions. authentically made of whole sheep’s milk. oregano. although many are now made with goat’s milk or a mixture of the two.Classic Coleslaw A great way to enjoy the superior health benefits of cabbage. Pour over veggies. sprinkle with toasted walnuts and serve. Mix together the vinegar. carrots. Arrange the pear slices around the feta. 10 11 . Grate fresh black pepper over feta. Toasted Walnut and Fresh Pear Platter Feta cheese is a rich and creamy soft cheese of Greece. When possible. garlic and spices in a small bowl. This is far superior to feta made from cow’s milk.
chopped fine walnuts. SERVES 4 Preparation To make dressing: In a bowl. whisking. covered. minced and mashed into a paste salt chili powder freshly ground black pepper.Spinach Salad with Fresh Raspberries The addition of the fresh raspberries transforms this salad from the delightful to the divine. whisk together all dressing ingredients except oil.) Dressing ingredients 2 tbsp 1 tbsp 1 tbsp tsp 1 tsp 1 clove tsp tsp tsp cup raspberry vinegar (may subsitute wine vinegar) balsamic vinegar low-sodium tamari (soy sauce) Dijon mustard peeled minced fresh gingerroot garlic. or to taste extra virgin olive oil Salad ingredients 1 lb 6 cup 4 cup baby spinach. coarse stems discarded and leaves washed well and spun dry cherry tomatoes fresh raspberries scallions. and whisk until emulsified. Add oil in a stream. (Dressing may be made 2 days ahead and chilled. toasted and chopped coarsely 12 .
quartered chick peas fresh pepper grilled chicken. sliced chopped organic Italian parsley Dressing cup 3 tsp 1 to taste 1 pinch extra virgin olive oil white wine vinegar clove garlic. drained and rinsed fresh-cooked organic green beans. salmon. minced sea salt and ground black pepper crushed red pepper flakes (optional) Preparation Whisk olive oil. Toss over the salad beans and marinate for at least 3 hours before serving.Greek Salad Topping choices: grilled chicken. SERVES 2 (GENEROUSLY) Three Bean Salad For convenience. SERVES 3–4 Ingredients 1 cup 1 1 cup cup 2 tsp 3 tsp 2 tsp 2 tbsp 1 1 cup to taste 8 – 12 oz baby spinach leaves or romaine lettuce torn into bite size pieces small green bell pepper. shrimp or tofu Ingredients 1 cups 1 cups 2 cups cup cup (cooked) organic kidney beans. minced 6 oz piece feta. chopped into 2-inch pieces organic green onions. salmon. drained and rinsed. In a separate bowl. sliced cherry tomatoes. Add dressing and gently toss until all ingredients are coated with dressing. chopped red onion. lemon juice and garlic together in a small bowl. halved Greek or Kalamata olives finely chopped fresh oregano chopped fresh Italian parsley fresh lemon juice extra-virgin olive oil clove garlic. Set aside. choose canned beans. Combine the rest of the ingredients in a large wooden salad bowl. drained and rinsed (cooked) organic chick peas. 14 15 . shrimp or tofu. whisk together all dressing ingredients. Preparation Mix all salad ingredients together. chopped cucumber.
whisk together olive oil. pre-packed and pre-washed) fresh blueberries feta cheese crumbles thinly sliced red onion sea salt and freshly ground black pepper slivered almonds Dressing cup extra virgin olive oil cup orange or lemon juice 1–2 tbsp fresh thyme leaves Preparation Place greens. feta cheese and red onion in a serving bowl. orange juice. 17 . Toss salad with the dressing and garnish with roasted. But.Baby Greens with Blueberries We don’t often think of adding fresh berries to our dinner or lunch salads. as you will discover. it is a great idea. SERVES 2 Ingredients 4 cups cup cup cup to taste cup loosely-packed organic baby field greens or a combination of greens mixed with baby spinach leaves (available at supermarkets. In a smaller bowl. sliced almonds. thyme leaves and salt and pepper to taste. blueberries.
19 18 . SERVES 2 Ingredients 1 2 2 tbsp 2 tbsp 2 tbsp 1 tbsp cup dash to taste 15 oz can cannellini beans 6 oz cans tuna in oil. red pepper flakes. and romaine in a large serving bowl. etc. thinly sliced Dressing cup 2 tbsp to taste extra virgin olive oil balsamic vinegar sea salt and freshly ground black pepper Preparation Drain and rinse beans and combine with flaked tuna or salmon in a glass or ceramic bowl.) may be substituted. red onion. Place each serving on the greens and serve immediately. turkey or seafood (shrimp. Stir in parsley. almonds. Tofu. tuna and sunflower seeds offer both flavor and texture as well as healthy fat. The beans. sunflower seeds. lettuce leaves Ingredients 2 cup 1 6 oz cooked skinless and boneless chicken breasts. In a small bowl. Serve on a bed of crisp greens. Preparation Place chicken. scallops. whisk the olive oil into the balsamic vinegar and season with black pepper. olive oil. Season the chicken with a little sea salt and toss gently to combine all of the ingredients.Classic Tuna or Salmon Salad This is not your classic cafeteria-style tuna salad but rather an elegant twist to an old favorite. fiber and protein. Taste and adjust seasoning. available pre-packaged. Pour the vinaigrette over the chicken mixture and toss well to coat. This tuna salad makes a satisfying lunch or dinner. cut into bite-size pieces (cook your own or purchase already cooked in the deli section of your supermarket) chopped almonds head of romaine lettuce heart. drained and flaked with a fork or 2 cans of wild Alaskan salmon finely chopped flat-leaf parsley finely chopped red onion olive oil lemon juice sunflower seeds sea salt ground pepper. lemon juice. SERVES 6–8 Chicken Salad with Almonds This main course salad combines cooked chicken breast with almonds and a simple yet delicious olive oil-balsamic vinaigrette. salt and pepper.
SERVES 2 Ingredients 1 cup 1 1 1 to taste lump crab meat. and celery and toss gently. Divide salad evenly and spoon into center of each avocado half. scallion. 20 . You may substitute white meat chicken breast. firm tofu. mustard.Crabmeat Avocado Salad This delightful. sour cream. paprika. chopped fine avocado. chopped fine celery rib. sliced lengthwise sea salt and freshly grated black pepper Dressing cup 2 tbsp tsp 1 – 2 tsp to taste plain yogurt sour cream paprika Dijon mustard fresh lemon juice Preparation In a glass or ceramic bowl whisk together yogurt. picked over (may use canned crabmeat) scallion. Add crab meat. yet simple salad is a complete meal – healthy protein. lobster meat or cubed. lemon juice and salt and pepper to taste. healthy fats and healthy carbs.
Skip the donuts and try eggs from cage-free chickens that are fed flax meal for protein and omega-3 EFAs.Breakfast and brunch Enjoying great food is one of life’s pleasures and should start with a good breakfast. .
chopped parmesan cheese. The egg will provide protein and healthy fat. try this recipe next time instead of skipping breakfast. Preparation Gently place a dozen eggs in a saucepan and cover with cold water. they taste wonderful. stirring frequently. Note: Store in the refrigerator and add to salads to increase protein. Remove lid and with large spoon stir egg mixture. Continue to cover and mix until scrambled to desired consistency. In a large skillet.Eggs Eggs can be a terrific source of protein and omega-3 essential fatty acids. heat olive oil over medium heat and sauté onion until translucent. Pour eggs into skillet and cover with lid for 30 seconds. A hardboiled egg and an apple make a great snack – healthy carbs and fiber from the apples – remember apples have excellent abilities in stabilizing blood sugar. Easy and delicious. Place eggs in a colander under ice-cold running water for a minute or two. making sure to scrape mixture off bottom of pan. The key is to make sure you purchase eggs from cage-free chickens that are fed flax meal. Serve hot with grated parmesan cheese and salt and pepper to taste. Bring to a boil and immediately remove from heat. Use immediately or place back in carton and refrigerate until ready to use. Easy Scrambled Eggs When you’re trying to get out the door in the morning. Cover and let eggs stand for 10 to 12 minutes. 24 25 . MAKES ONE DOZEN HARDBOILED EGGS Preparation Whip eggs and milk in a large bowl until combined well. SERVES 2 Ingredients 4 cup 1 tbsp 1 cup to taste cage-free eggs organic milk olive oil small onion. Not only are they much more nutritious. grated salt and pepper Perfect Hardboiled Eggs This recipe solves the age old problem of how to correctly boil an egg.
26 . onions and scallions. yet elegant enough for a weekend brunch. add salmon. Coat an oven ready dish with the olive oil and place in the oven. Whisk again. Remove cooking dish from oven and add egg mixture. Bake until eggs are set – do not overcook as the egg mixture will continue to cook for several minutes upon removal from the oven. In a large glass or ceramic bowl. SERVES 2 Ingredients 1 tbsp 4 to taste 2 oz 1 4 extra virgin olive oil omega-3 large eggs sea salt and freshly ground black pepper smoked salmon or lox finely chopped onion scallions (use both white and green parts and finely chop) Preparation Preheat oven to 300°F. whisk the eggs with salt and pepper until frothy.Eggs with Smoked Salmon or Lox and Scallions Quick and easy.
SERVES 1 Cottage Cheese with Fruit and Nuts Cottage cheese is a great source of protein. set aside. 29 . and cook until firm. the addition of fruit and nuts provides healthy fats. fresh spinach and eggs make a really delicious combination. salt and pepper. Spray pan lightly with non-stick spray. Add spinach and gently wilt for 1 minute. SERVES 1 Ingredients 2 1 tsp cup to taste large cage-free eggs olive oil cooking spray dill feta cheese sea salt and black pepper Ingredients 6 oz 1 1 tbsp cottage cheese sliced peach or nectarine chopped almonds Preparation Mix eggs with feta. Preparation Spoon cottage cheese onto a plate. dill. low glycemic carbs and great taste. Pour in eggs. Enjoy. Top with sliced peaches and chopped almonds.Feta Spinach Omelet Feta cheese.
) and yogurt Preparation Bring water and salt to a boil. fiber. combine the water and cinnamon stick and bring to a boil. Buckwheat is the edible fruit seed of a plant related to rhubarb and. dried fruit. Top with fresh fruit and/or yogurt if desired. etc. SERVES 3–4 Old Fashioned Oatmeal This perennial favorite is not only delicious. reduce the heat to low and cook for about 12 to 15 minutes. Serve cereal topped with fresh fruit and a dollop of yogurt.Kasha Breakfast Cereal Kasha. blueberries. sunflower seeds and a pinch of salt. is not related to wheat at all and is. Add the kasha. Preparation In a small saucepan. also known as buckwheat groats. B vitamins. Ample high-quality protein. 30 . Cook about 5 minutes over medium heat.) salt fresh fruit (berries. peaches. stirring occasionally. it will lower cholesterol. etc. currents. and protect against post menopausal heart disease and breast cancer. apricots. glutenfree. broken in two kasha sunflower seeds dried fruit (raisins. stir occasionally. is widely available and makes a great substitute for other grains. calcium and iron make this a quick and easy way to jumpstart your day. SERVES 2 Ingredients 1 cups 1 cup 1 tbsp 1 tbsp tsp water old fashioned oatmeal chopped nuts dried fruit sea salt Ingredients 2 cups 1 1 cup 2 tbsp 1 tbsp 1 pinch to taste water stick cinnamon. in fact. cranberries. nectarines. Gently stir in oats. despite the name.
all fruits work well. which help increase the energy in our cells and help the skin repair. kiwi and cherries (remove pits). add them while cooking the oatmeal. and amino acids in the PEP formula benefit the skin directly by providing essential nutrients needed for skin health. Last but not least. minerals. 32 33 . The vitamins. The secret ingredient is PEP. renew. a daily part of the Perricone Program. Drizzle honey over mixture. including melons. It also makes a great addition to breakfast – just remember to include some high quality protein. and/or strawberries milk honey Preparation Mix berries in cooked oatmeal.) Place oatmeal in a bowl. PEP works primarily by providing the body with unique polysaccharides called alpha-glucans.PEP Recipes When you need energy. and revitalize itself. raspberries. (If you prefer the berries soft. Although berries are one of my favorites. cook oats using half milk and half water. The essential fatty acids nourish the skin. Add milk to preferred consistency. sprinkle Peptide Blend on top. Note: For creamier oatmeal. and help keep it hydrated and silky smooth. Golden PEP Oatmeal Golden Oatmeal is a great way to start the day! SERVES 2 Ingredients 1 tbsp 1 cup cup – 1 cup 1 tsp Peptide Blend (PEP) cooked whole oats blueberries. try one of these recipes or a power break smoothie.
35 . combine all of them on top of yogurt. raspberries. and simply sprinkle the Peptide Blend on top. better yet.Quick Start Yogurt The sky is the limit on this breakfast meal or quick snack. blackberries. strawberries: Choose your favorite or. SERVES 1 Ingredients 1 tbsp 1 cup cup Peptide Blend (PEP) yogurt berries Preparation Blueberries.
However.) 1 cup organic plain yogurt or kefir – if lactose intolerant try sheep milk yogurt 1 heaping teaspoon of PEP – cup spring water. unsweetened. Preparation Combine all ingredients in a blender and puree on high until smooth. Just remember. unsweetened apple juice comes in at 40 on the glycemic index which makes it an acceptable choice for this smoothie recipe. unsweetened frozen Acai fresh or frozen strawberries Now Foods Whey Protein Isolate (optional but recommended) Ingredients 1 cup mixed berries (strawberries. apple juice (1 packet) pure. raspberries etc. Eat some protein first to prevent a rise in blood sugar.Smoothies Whey protein isolate is the most pure. 36 . Acai Strawberry Smoothie Perricone readers may be surprised to see a recipe with apple juice. if needed to thin 2 scoops Now Foods Whey Protein Isolate (optional but recommended) Preparation Blend all ingredients until smooth. SERVES 1 Ingredients 1 cup cup 8 2 scoops organic. do not drink or eat on an empty stomach. Add it to all of your smoothies – just follow directions on the label. and dissolves completely so there are no lumps. organic. blueberries. Serve immediately. SERVES 2 Power Breakfast or Power Break Smoothie This power breakfast will power your day. It is not chalky. when eating fruit or making smoothies. most easy to digest protein you can get. has very little flavor or texture.
Pomegranate Green Magma Smoothie Green Magma provides our bodies with a natural whole food source of vitamins. 39 . active enzymes. It also contains essential nutrients and all the major types of phytonutrients to nourish and protect the entire body. antioxidants. essentials and non-essential amino acids. Pomegranate juice’s superior antioxidant properties make it a valuable tool for keeping our cells young and energetic. detoxifiers. proteins. SERVES 2 Ingredients cup cup cup 2 tsp 2 scoops pomegranate juice water mixed berries Green Magma barley grass juice powder Now Foods Whey Protein Isolate (optional but recommended) Preparation Blend all ingredients until smooth and serve immediately. minerals. and chlorophyll.
Pour into ice-filled glasses and garnish with lime slices and mint. Stir in the lime juice.Fruit Smoothie This fruit smoothie can be made with any combination of fruit – and it’s delightful every time. process the melon pieces with 1 cup of water until smooth. and cut into chunks plain yogurt lime or lemon juice to taste blueberries water grated lime zest Now Foods Whey Protein Isolate (optional but recommended) Ingredients 1 1 cup 1 tbsp 2 scoops ripe cantaloupe or musk melon cut into 2-inch pieces cold water freshly squeezed lime juice ice cubes lime slices and mint leaves for garnish (optional) Now Foods Whey Protein Isolate (optional but recommended) Preparation Blend all ingredients until smooth and serve immediately. 40 41 . In a blender. Pour through a strainer into a pitcher. peeled. Preparation Cut the melon flesh from the rind. SERVES 2 Canteloupe Smoothie Refreshing and thirst quenching. SERVES 2 Ingredients 1 1 cup 1 tsp cup cup to taste 2 scoops nectarine or peach – pitted.
it’s really good for you. which helps prevent damage to the cell membrane. fresh or frozen raspberries plain yogurt milk (more or less to taste) cocoa powder finely ground flax seed (optional) Now Foods Whey Protein Isolate (optional but recommended) ice cubes (optional) Preparation Combine all of the ingredients in a blender and blend at top speed for approximately one minute or until smooth. SERVES 2 Ingredients 6 oz cup 2 tbsp 1 tbsp 1 tbsp 2 scoops cup plain yogurt milk (more or less to taste) almond butter cocoa powder finely ground flax seed (optional) Now Foods Whey Protein Isolate (optional but recommended) ice cubes (optional) Ingredients cup 6 oz cup 1 tbsp 1 tbsp 2 scoops cup ripe. Preparation Combine all of the ingredients in a blender and mix at top speed for approximately one minute or until smooth. Almonds are a great way to prevent two diseases that are epidemic – heart disease and diabetes. Pure cocoa contains a powerful antioxidant called epicatechin.Chocolate Raspberry Smoothie Raspberries contain ellagic acid. SERVES 2 Chocolate Almond Smoothie This delicious smoothie not only tastes good. studies indicate it protects against heart disease. diabetes. 43 . stroke and cancer.
44 . a unique fruit from the Amazon that contains protein. Super Berry Powder contains acai. antioxidants and healthy fat – a winning combination. SERVES 1 Ingredients 1 1 cup cup 2 scoops packet of Super Berry Powder with Acai yogurt or Kefir fresh fruit (optional) Now Foods Whey Protein Isolate (optional but recommended) Preparation Mix in the blender at high speed. antioxidant rich berry powder will give you a very big blast of power.Super Berry Powder Smoothie This delicious.
you’ll increase your odds of eating right. fridge and freezer with the right foods. By stocking your pantry.Stocking the Anti-Aging Kitchen The number one priority of the anti-aging kitchen is our food choices: As natural as possible is best. .
with full access to the outdoors No animal by-products used in feed No nitrates. Prawns Squid Striped Bass (farmed) Sturgeon (farmed) Tilapia (farmed) 48 49 . free-range chicken and turkey yy Cornish hens yy Turkey sausage and bacon (avoid any products with nitrates) When shopping for poultry look for these qualities: yy yy yy yy yy yy yy yy Produced without pesticides. White Shrimp. Rainbow (farmed) yy Anchovies yy Sardines yy Mackerel Best Poultry Choices yy Organic. farmed) Caviar (farmed) Clams (farmed) Crab. antibiotics or hormones 100% certified organic feed Humane treatment of animals Family farmer produced Poultry is free-ranging. Pacific Lobster. Dungeness Halibut. farmed Sea Bass.The Best Anti-Aging Foods Best Sources of Omega-3 Seafood yy yy yy yy yy Wild Alaskan salmon Salmon (canned) Herring Sablefish/Black Cod Trout. Rock/Spiny yy yy yy yy yy yy yy Oysters. nitrites or preservatives Omega-3 eggs from cage-free chickens Additional Seafood Recommendations yy yy yy yy yy yy yy Abalone (farmed) Catfish (US.
A selection of popular higher-fat cheeses to enjoy in moderation: yy yy yy yy yy yy Cheddar Swiss Jarlsberg Fresh Mozzarella Brie Camembert yy yy yy yy yy Muenster Gouda Edam Port du Salut Provolone 51 .Best Dairy Products yy yy yy yy yy yy yy Plain low-fat Kefir Plain low-fat yogurt Buttermilk Low-fat cottage cheese Farmer’s cheese Feta Cheese Reduced fat Swiss and Jarlsberg yy yy yy yy yy Low-fat ricotta cheese Goat cheeses of all sorts Sheep cheeses Part skim Mozzarella Imported grating cheese such as Parmigiano-Reggiano When shopping for dairy products buy organic-antibioticpesticide-and growth hormone-free.
Nuts and Seeds Nuts and seeds should be organic. blackberries. strawberries. raspberries (all berries) Bamboo Shoots Bok Choy Broccoli Broccoli Rabe Brussels sprouts yy yy yy yy yy yy yy yy yy yy yy yy Cabbage Cauliflower Celeriac Celery Cherries Chicory Chinese cabbage Citrus Fruits Collard Greens Cranberry Cucumbers Dark green leafy lettuces (baby greens) Beans and Lentils yy yy yy yy yy yy Kidney beans Black beans Cannellini beans White beans Pinto beans Navy beans yy yy yy yy yy yy Lima beans Turtle beans Great Northern beans Green lentils Black lentils Red lentils yy yy yy yy yy Whole Grains yy Oats yy Barley yy Quinoa yy Buckwheat 52 . unsalted and unroasted. yy yy yy yy yy Almonds Brazil nuts Hazelnuts (filberts) Macadamia Pine nuts (pignolia nuts) yy Sunflower seeds yy Pumpkin seeds yy Sesame seeds Fruits and Vegetables yy yy yy yy yy yy Apples Arugula Artichokes Asparagus Avocado Blueberries.
Orange and Yellow Hot peppers Radish Rutabaga Sea Vegetables (Kelp. shallots.yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy Dandelion Greens Eggplant Endive Escarole Grapefruit Greens (turnip. green onions. garlic. Kombu) Swiss chard yy yy yy yy yy yy yy yy yy Spinach Sprouts of all kinds Summer squash Tomatoes Turnips Water Chestnut Watercress Winter squash Zucchini 55 . Arami. Dulse. Pears Pea pods Peppers. Nori. scallions. collard. Hijiki. Wakame. mustard. dark lettuce) Green beans Peppers Jerusalem artichoke Kale Lemons Melons of all sorts Mushrooms Onions. chives. etc. leeks. Red. Green.
Herbs and Spices Anise Allspice Basil Bay Leaf Caraway Seeds Cardamom Cayenne Celery Seed Chili flakes Chives Chervil Cilantro Cinnamon (whole bark and ground) yy Cinnamon sticks yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy Clove Coriander Cumin Curry Dill Seed Dill Weed Fennel Fenugreek Seed Garam Masala Garlic Ginger (ground) Ginger Root Herbs de Provence Juniper Berries Lemon Balm Lemon Grass Lemon Peel Lemon Zest Mace Marjoram Mint Mustard Seed Mustard Powder Nutmeg Oregano Paprika (sweet and hot) Parsley Peppercorns (black. green. pink) yy Poppy Seed yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy Red Pepper Flakes Rosemary Sage Saffron Savory Sea Salt Sesame Seed Star Anise Tarragon Turmeric Thyme Vanilla bean . white.
meat or poultry yy Marinades 58 .Healthy Fats and Oils yy Organic extra virgin olive oil (look for highquality Italian or Spanish) yy Grape seed oil yy Macadamia nut oil yy yy yy yy yy Nuts and seeds Flax oil Avocado Olives Coconut Condiments yy Fruit-sweetened catsup such as Westbrae brand yy Unsweetened UnKetchup from Westbrae yy Salsa (no added sweetener) yy Mustard (sugar-and preservative-free) yy All natural spice rubs for fish.
darker honeys. HONEY: is all natural and has been around for thousands More delicious recipes can be found in Dr. have greater levels of antioxidants than lighter varieties.Best Sweetener Choices: STEVIA: a naturally sweet plant native to Paraguay that in its unprocessed form is 30 times sweeter than sugar. > Shop Supplements Beverages yy Water (pure spring water like Fiji or Poland Spring) yy Acai pulp (Sambazon has unsweetened products) yy Organic black tea yy Organic green tea yy Organic white tea yy Herbal teas yy Pomegranate juice (unsweetened) yy Cocoa (made with pure cocoa powder and stevia or agave) yy Red wine (in moderation) 60 4007 61 . Honey comes in at 55 on glycemic index (GI). Choose raw. of years.com Supplement Your Diet with Perricone MD We can’t always eat as healthily as we would like. unfiltered honey. glowing skin and a healthy metabolism. and anti-oxidants you need for beautiful. minerals. Perricone MD supplements ensure you get the perfect balance of vitamins. AGE-less Mind (Ballantine Books) and at wholefoodsmarket. 55 is not bad for a sweetener. Perricone’s latest book AGE-less Face. such as those made from buckwheat. organic. Stevia appears to be a good choice for a natural sweetener that will not promote AGE formation. Although experts recommend keeping your food choices under 50 on the glycemic index. Try our supplements today and receive 10% off! Simply enter code SUPP30 at checkout.
Perricone MD perriconemd. W1D 2EU UK . by: NV Perricone LLC. By: NV Perricone MD Cosmeceuticals LTD London. Meriden CT 06450 Made in USA Dist.com 1 888 823 7837 62 Dist.
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