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A
Addictive Caramelized Onion Bourbon Jam, 254, 255
alcohol, 25, 26, 30, 56
almond butter, 59
almond flour, 59
Almond Joy Grasshopper Ice Cream, 218, 219
almond milk, 59
animal protein, 24, 36, 42, 43, 46, 48, 51, 52, 55, 63
antibiotics, broad-spectrum, 9, 20, 22, 23, 41, 43, 47
arrowroot flour, 29, 59
Artichoke Spinach Lasagna, 181
artificial sweeteners, 10, 29, 59
Arugula, in Superfood Salad, 164, 165
Asparagus, Perfect Roast Veggies, 198, 199
autoimmune response, 13
avocado mayonnaise, 60
avocado oil, 17, 29, 35, 44, 50, 54, 60
avocado(s), 18–19, 59–60
Deviled Eggs, 78
Salsa, Pressure Cooker Black Bean Soup with, 138, 139
Sauce, Creamy, with Baby Zucchini Noodles, 154, 155
B
Baby Zucchini Noodles with Creamy Avocado Sauce, 154, 155
“Bacon”-and-Egg Breakfast Salad, 116
Bagels, Plant Paradox Mini-, 112, 113
baking powder, aluminum-free, 60
Balsamic and Dates with Crispy Brussels Sprouts, 192, 193
Banh Mi Bowl, 146, 147
Basil
-Mint Sparkling Lemonade, 242, 243
Pesto, Classic, 258
basmati rice, 49, 50, 60, 64, 67
Bean(s), 28, 33
Chili, Dr. G’s, 128, 129
Salad, Sorghum and, 211
Beef and Mushroom Stew, 140
Beets, Quick Pickled Veggies, 208, 209
Black Bean Soup, Pressure Cooker, with Avocado Salsa, 138, 139
Blondies, Cinnamon Sweet Potato, 234, 235
Blueberry Sauce, Funnel Cake with, 230, 231
Blue Cheese Dip, with Sweet Potato Fries, 214, 215
blue light, 11
Bone Broth, 256, 257
Bourbon Caramelized Onion Jam, Addictive, 254, 255
Bowl(s)
Banh Mi, 146, 147
Burrito, 148
Egg Roll in a, 150, 151
Shrimp Poke, 149
Sorghum, 152, 153
Brazilian Cheesy Bread, 76, 77
bread
Brazilian Cheesy, 76, 77
Walnut, 120, 121
Breakfast Salad, “Bacon”-and-Egg, 116
Breakfast Scramble, Ralph’s, 99
broad-spectrum antibiotics, 9
broccoli
Perfect Roast Veggies, 198, 199
Puffs, 82, 83
Quiche, Broccoli Cheddar, 106, 107
Slaw, Spiced Carrot and, 202, 203
stems, Quick Pickled Veggies, 208, 209
broth
Bone, 256, 257
Lectin-Fighting Shellfish, 266
Brownie Bites, Ginger, 232, 233
Brussels Sprouts, Crispy, with Balsamic and Dates, 192, 193
Buffalo Cauliflower Bites, 90, 91
Burrito Bowl, 148
C
cabbage
Prosciutto-Braised, 204, 205
Slaw, Sweet and Sour, Kale and, 210
Caesar Dressing, Vegan, 264
cake
Coffee, Lemon Poppy, 222, 223
Funnel, with Blueberry Sauce, 230, 231
Olive Oil Rosemary, 228
Caprese Salad, Dr. G’s Lectin-Light, 194, 195
Caramelized Onion
Dip, 84, 85
Jam, Addictive Bourbon, 254, 255
Quiche, Gruyère and, 98
Carrot Cake Muffins, 96, 97
carrot(s)
Quick Pickled Veggies, 208, 209
Spiced, and Broccoli Slaw, 202, 203
cashews, 18, 26–27, 32, 35, 59
cassava flour, 29, 31, 50, 55, 58, 60
Cassava Tortillas (and
Chips), 86, 87
cauliflower
Buffalo, Bites, 90, 91
Crust, Pizza with, 170, 171
Flour, 172
Fritters, 80, 81
-Ginger Fried Rice, 184, 185
Muffins, Cheesy, 100, 101
Perfect Roast Veggies, 198, 199
rice, 60
Rice, Risotto, 180
Roasted, Ralph’s, 206
Soup, Leek and, 130, 131
cayenne pepper, 60, 64
Cheddar Broccoli Quiche, 106, 107
Cheesy Bread, Brazilian, 76, 77
Cheesy Cauliflower Muffins, 100, 101
chicken
Moroccan-Spiced, with Millet Tabbouleh, 178, 179
(Miracle) Rice Soup, Vegetable and, 124, 125
Soup, Lemon, Kale and, 132, 133
Chili, Dr. G’s Bean, 128, 129
chips
Cassava Tortillas and, 86, 87
Plantain, 89
Prosciutto, 89
Sweet Potato, 88
Three Ways, 88
chocolate, 25, 61
Cream Pie, 224, 225
Mint Cookies, 226, 227
Chocolate Chip Mini-Pancakes, 104, 105
Cinnamon Sweet Potato Blondies, 234, 235
Citrus “Soda,” 244
Classic Basil Pesto, 258
cocoa powder, 61
coconut
Greens, Tangy, 212, 213
Macadamia Waffles, 102, 103
Mocha, 247
Mushroom Curry, 135
Olive Oil Ice Cream, 219, 221
coconut aminos, 61
coconut cream, 61
coconut flour, 61–62
coconut milk, 62
coconut oil, 62
Coffee, Dr. G’s Plant-Powered, 246
Coffee Cake, Lemon Poppy, 222, 223
Cookies, Chocolate Mint, 226, 227
corn, 4, 6, 7, 8, 10, 16, 20, 21, 27, 32, 43, 44, 63
corn oil, 27
Crab Cakes, 168, 169
Crackers, Grain-Free, 93
“Cream” of Mushroom Soup, 134
Cream Pie, Chocolate, 224, 225
Creamy Shrimp and Kale Spaghetti, 156, 157
Creamy Sweet Potato Soup, 126, 127
Crispy Brussels Sprouts with Balsamic and Dates, 192, 193
cruciferous vegetables, 6, 17, 18, 30, 41, 46, 50, 54
cucumbers, 34–35
curry
Mushroom Coconut, 135
Sweet Potato and Spinach, 141
D
Daikon, Quick Pickled Veggies, 208, 209
dairy, 8, 24, 28, 30, 44, 46, 49, 50, 55, 63
specific types of, 24–25
Dates, Crispy Brussels Sprouts with Balsamic and, 192, 193
Davis, Dr. William, 12
Deviled Eggs, Avocado, 78
diabetes, 8, 12–13, 25, 31, 50
digestive tract, 11–12
dip
Blue Cheese, with Sweet Potato Fries, 214, 215
Caramelized Onion, 84, 85
Dr. G’s Bean Chili, 128, 129
Dr. G’s Lectin-Light Caprese Salad, 194, 195
Dr. G’s Plant-Powered Coffee, 246
Dr. Gundry’s Nut Mix 2.0, 79
dressing
Foolproof, 260, 261
Vegan Caesar, 264
Dried Fig “Truffles,” 229
E
eggplants, 34–35
Egg Roll in a Bowl, 150, 151
Egg(s), 62. See also Omelet(s)
-and-“Bacon” Breakfast Salad, 116
Deviled, Avocado, 78
Green, and Ham Omelet, 118
Greens with Ham and, 188, 189
omega-3, 21
Pesto-Baked, 108, 109
Ralph’s Breakfast Scramble, 99
endocrine disruptors, 10
erythritol, 29, 62, 63
F
fasting, intermittent, 37
fats, good, 17
Fennel
Perfect Roast Veggies, 198, 199
Quick Pickled Veggies, 208, 209
fermentation, 8
Fig, Dried, “Truffles,” 229
flaxseed meal, 62
flour
almond, 18, 31, 50, 55, 58, 59
arrowroot, 29, 59
cassava, 50, 55, 58, 60
coconut, 61–62
food labels, deciphering, 22–23
Foolproof Salad Dressing, 260, 261
French Onion Soup, Not-Quite-, 136, 137
Fried Rice, Cauliflower-Ginger, 184, 185
Fries, Sweet Potato, with Blue Cheese Dip, 214, 215
fritters
Cauliflower, 80, 81
Sweet Potato, Spicy, 207
fruits, in-season, 24, 50, 55
Funnel Cake with Blueberry Sauce, 230, 231
G
garlic, 6
-and-Walnut-Stuffed Mushrooms, 92
genetically modified foods, 10–11
ghee, 62–63
ginger
Brownie Bites, 232, 233
-Cauliflower Fried Rice, 184, 185
Quick Pickled Veggies, 208, 209
glucose, 13–14, 17, 19–20, 36
goat cheese, 63
goat’s milk, 63
good fats, 17
Grain-Free Crackers, 93
grains, 7, 13
grass-fed meat, 21
Green Eggs and Ham Omelet, 118
greens, 17–18
with Eggs and Ham, 188, 189
Perfect Roast Veggies, 198, 199
Gruyère Quiche,
Caramelized Onion and, 98
Guacamole, Plant-Paradox, 259
H
Halibut with Mushroom Ragout and Lentils, 174, 175
ham
Greens with Eggs and, 188, 189
Omelet, Green Eggs and, 118
Hazelnut Vanilla Milk, 250, 251
“health” foods, unhealthy, vi, 4, 35, 41
hemp milk, 63
hemp protein powder, 63
hemp tofu, 63
herb
Omelet, 118
-Roasted Radishes, 196, 197
herbicides, 10–11
honey, 63
hormesis, 6
I
ice cream
Almond Joy Grasshopper, 218, 219
Coconut Olive Oil, 219, 221
Pistachio, 219, 220
intermittent fasting, 37
inulin, 29, 46, 50, 63, 68
J
Jam, Caramelized Onion Bourbon, Addictive, 254, 255
Jonathan Waxman’s Kale Salad, 166, 167
“Just Say No” foods, 26–28
K
kale
Salad, Jonathan Waxman’s, 166, 167
Slaw, Sweet and Sour, Cabbage and, 210
Soup, Lemon, Chicken and, 132, 133
Spaghetti, Creamy Shrimp and, 156, 157
Superfood Salad, 164, 165
Tangy Coconut Greens, 212, 213
kitchen tools, 69–71
L
lasagna
Root Vegetable, 182, 183
Spinach Artichoke, 181
leaky gut syndrome, 5, 12, 45
Lectin-Fighting Shellfish Broth, 266
lectin-free foods, 18–19, 55, 64, 68
Lectin-Light Caprese Salad, Dr. G’s, 194, 195
lectins, vi, 4–9, 16
and autoimmunity, 11–13
foods low in, 17–21
and “just say no” foods, 26–28
reducing consumption of, 66–67
and seven deadly disruptors, 9–11
and weight gain, 13–14
Leek and Cauliflower Soup, 130, 131
legumes, 10, 18, 26, 28, 32, 33, 52
lemon
Poppy Coffee Cake, 222, 223
Soup, Kale, Chicken and, 132, 133
Lemonade, Sparkling, Basil-Mint, 242, 243
Lemongrass, Thai, “Meat” Balls, 177
lentils, 33
Halibut with Mushroom Ragout and, 174, 175
lime
-Pomegranate Spritzer, 245
Tortilla Soup, 142, 143
M
Macadamia Coconut Waffles, 102, 103
Mac and Cheese, Truffled Mushroom, 160, 161
“Maybe” foods, 33–35
Mayonnaise, Two Ways, 262, 263
meals, sample, 38
meat, grass-fed, 21
Meatballs, Sweet Potato Spaghetti and, 186, 187
“Meat” Balls, Thai Lemongrass, 177
milk
almond, 59
coconut, 62
goat’s, 63
Hazelnut Vanilla, 250, 251
hemp, 63
“Milkshake,” Mocha, 248, 249
millet, 6, 19, 31, 35, 50, 55, 64, 68
Stuffing, Thanksgiving, 200
Tabbouleh, Moroccan-Spiced Chicken with, 178, 179
mint
-Basil Sparkling Lemonade, 242, 243
Chocolate Cookies, 226, 227
Miracle Rice, 64
Soup, Chicken and Vegetable, 124, 125
mocha
Coconut, 247
“Milkshake,” 248, 249
Moroccan-Spiced Chicken with Millet Tabbouleh, 178, 179
mozzarella, 30, 64
muffins
Carrot Cake, 96, 97
Cheesy Cauliflower, 100, 101
mushroom(s)
Coconut Curry, 135
Garlic-and-Walnut-Stuffed, 92
Omelet, 118
Perfect Roast Veggies, 198, 199
Ragout, Halibut and Lentils with, 174, 175
Soup, “Cream” of, 134
Stew, Beef and, 140
Truffled, Mac and Cheese, 160, 161
N
nightshades, 28, 34, 35, 42, 44, 66
“No, Thank You” foods, 32
nonsteroidal anti-inflammatory drugs (NSAIDS), 9
Noodles, Baby Zucchini, with Creamy Avocado Sauce, 154, 155
nori, 64
Not Bad Pad Thai, 158, 159
Not-Quite-French Onion Soup, 136, 137
Nut Mix 2.0, Dr. Gundry’s, 79
nutritional yeast, 64
nuts, 18, 26, 29, 32, 35, 40, 44, 47, 49, 50, 55
O
oil(s)
avocado, 60
coconut, 62
olive, 64
perilla, 65
sunflower, 27
vegetable, 27
okra
Perfect Roast Veggies, 198, 199
Quick Pickled Veggies, 208, 209
olive oil, 64
Cake, Rosemary, 228
Ice Cream, Coconut, 219, 221
Omega-3 eggs, 21
omelet(s)
Classic and Variations, 117
Green Eggs and Ham, 118
Herb, 118
Mushroom, 118
Spanish-Ish, 115
Spinach, 118
onion(s)
Caramelized, Bourbon Jam, Addictive, 254, 255
Caramelized, Dip, 84, 85
French Onion Soup, Not-Quite-, 136, 137
Perfect Roast Veggies, 199, 199
Quick Pickled Veggies, 208, 209
P
Pad Thai, Not Bad, 158, 159
pancakes
Chocolate Chip Mini-, 104, 105
“Pumpkin” Spice Sweet Potato, 110, 111
pantry staples, 59–65
paprika, 64
Parmigiano-Reggiano, 65
pastured poultry, 17, 21, 22, 31, 35, 44, 50, 55
peanuts, 26–27
Pecan Pie, 236, 237
Pecorino-Romano, 65
peppers, 34–35
Perfect Roast Veggies, 198, 199
perilla oil, 65
pesto
-Baked Eggs, 108, 109
Classic Basil, 258
Phase 3 Tomato Sauce, 173
pie
Chocolate Cream, 224, 225
Pecan, 236, 237
Piecrust, Plant Paradox, 238
Pistachio Ice Cream, 219, 220
Pizza with Cauliflower Crust, 170, 171
Plantain Chips, 89
plant defense mechanisms, 4–5
Plant Paradox
Guacamole, 259
Mini-Bagels, 112, 113
Piecrust, 238
Plant Paradox program, 40
foods for each phase of, 50
and new food pyramid, 52–56, 53
phases of, 43–49
rules of, 40–43
for vegetarians and vegans, 51–52
Pollan, Michael, 4
Pomegranate-Lime Spritzer, 245
Pressure Cooker Black Bean Soup with Avocado Salsa, 138, 139
prosciutto
-Braised Cabbage, 204, 205
Chips, 89
protein, animal, 24, 36, 42, 43, 46, 48, 51, 52, 55, 63
protein powder, hemp, 63
“Pumpkin” Spice Sweet Potato Pancakes, 110, 111
Q
Quiche
Broccoli Cheddar, 106, 107
Caramelized Onion and
Gruyère, 98
Quick Pickled Veggies, 208, 209
quinoa, 7, 27, 32, 35, 44, 49, 52
Quorn products, 65
R
radishes
Herb-Roasted, 196, 197
Quick Pickled Veggies, 208, 209
Ragout, Mushroom, Halibut with Lentils and, 174, 175
Ralph’s Breakfast Scramble, 99
Ralph’s Roasted Cauliflower, 206
resistant starches, 19–20
rice, 33–34
basmati, 49, 50, 60, 64, 67
cauliflower, 60
Cauliflower, Risotto, 180
Fried, Cauliflower-Ginger, 184, 185
Miracle, 64
Soup (Miracle), Chicken and Vegetable, 124, 125
Wild, Salad, 201
Risotto, Cauliflower Rice, 180
Roast Veggies, Perfect, 198, 199
Root Vegetable Lasagna, 182, 183
Rosemary Olive Oil Cake, 228
S
salad
Breakfast, “Bacon”-and-Egg, 116
Caprese, Dr. G’s Lectin-Light, 194, 195
Kale, Jonathan Waxman’s, 166, 167
Sorghum and Bean, 211
Superfood, 164, 165
Wild Rice, 201
Salad Dressing
Foolproof, 260, 261
Vegan Caesar, 264
Salsa, Avocado, with Pressure Cooker Black Bean Soup, 138, 139
sample meals, 38
sauce
Blueberry, Funnel Cake with, 230, 231
Creamy Avocado, with Baby Zucchini Noodles, 154, 155
Tomato, Phase 3, 173
seafood, wild-caught, 20
sea salt, iodized, 65
Seven Deadly Disruptors, 9–11
Shellfish Broth, Lectin-Fighting, 266
shrimp
Creamy, and Kale Spaghetti, 156, 157
Poke Bowl, 149
slaw
Spiced Carrot and Broccoli, 202, 203
Sweet and Sour Cabbage and Kale, 210
“Soda,” Citrus, 244
sorghum, 68
Bowl, 152, 153
Salad, Bean and, 211
soup
Chicken and Vegetable (Miracle) Rice, 124, 125
“Cream” of Mushroom, 134
Creamy Sweet Potato, 126, 127
Leek and Cauliflower, 130, 131
Lemon, Kale, and Chicken, 132, 133
Not-Quite-French Onion, 136, 137
Pressure Cooker Black Bean, with Avocado Salsa, 138, 139
Tortilla Lime, 142, 143
soy, 6, 8, 10, 20, 21, 22, 32, 43, 44, 46, 51, 61, 63, 67, 68
soybeans, 27, 28, 67
soybean oil, 27, 60
spaghetti
Creamy Shrimp and Kale, 156, 157
Sweet Potato, and Meatballs, 186, 187
Spanish-Ish Omelet, 115
Spiced Carrot and Broccoli Slaw, 202, 203
Spicy Sweet Potato Fritters, 207
spinach
Artichoke Lasagna, 181
Curry, Sweet Potato and, 141
Omelet, 118
Spritzer, Pomegranate-Lime, 245
squashes, 28
starches, resistant, 19–20
Stew, Beef and Mushroom, 140
Stock, Vegetable, 265
stomach-acid blockers, 9–10
Stuffed Mushrooms, Garlic-and-Walnut-, 92
Stuffing, Thanksgiving Millet, 200
sunflower oil, 27
Superfood Salad, 164, 165
Sweet and Sour Cabbage and Kale Slaw, 210
Sweet Potato(es)
Chips, 88
Cinnamon Blondies, 234, 235
Curry, Spinach and, 141
Fries, with Blue Cheese Dip, 214, 215
Fritters, Spicy, 207
Pancakes, “Pumpkin” Spice, 110, 111
Perfect Roast Veggies, 199, 199
Soup, Creamy, 126, 127
Spaghetti, Meatballs and, 186, 187
T
Tabbouleh, Millet, Moroccan-Spiced Chicken with, 178, 179
Tangy Coconut Greens, 212, 213
Thai Lemongrass “Meat” Balls, 177
Thanksgiving Millet Stuffing, 200
tofu, 32, 35, 46, 51
tofu, hemp, 44, 50, 63
tomato(es), 34–35
Sauce, Phase 3, 173
Tortilla(s)
Cassava, (and Chips), 86, 87
Lime Soup, 142, 143
Truffled Mushroom Mac and Cheese, 160, 161
“Truffles,” Dried Fig, 229
V
Vanilla Hazelnut Milk, 250, 251
Vegan Caesar Dressing, 264
vegetable oils, 27
vegetable(s)
cruciferous, 18
Perfect Roast Veggies, 198, 199
Quick Pickled Veggies, 208, 209
(Miracle) Rice Soup, Chicken and, 124, 125
Root, Lasagna, 182, 183
Stock, 265
W
Waffles, Coconut Macadamia, 102, 103
walnut
-and-Garlic-Stuffed Mushrooms, 92
Bread, 120, 121
wheat, 33–34
wheat germ agglutinin (WGA), 13
Wild Rice Salad, 201
Y
yeast, nutritional, 64
“Yes, Please” foods, 17–21, 29–31
yogurt, goat’s milk, 63
Z
zucchini, 34–35
Baby, Noodles, with Creamy Avocado Sauce, 154, 155