Introduction 1
I. Nutritional Typing 3
II. Recipes For Your Nutritional Type 45
Arugula, Asparagus, and Olive Salad with Toasted Pine Nuts 49
Black Bean, Sun-dried Tomato and White Fish Salad 50
Beef And Cucumber Salad 52
Brown Rice and Fresh Veggies 53
Chicken Salad With Herbs 54
Cabbage Crunch 56
Crisp and Crunchy Green Salad 57
Dandelion and Fennel Salad 58
French Bean Salad 59
Dandelion Greens with Celeriac and Tangerine 60
Gobble Up Your Greens And Peas 62
Grapefruit and Arugula Salad with Avocado 64
Mixed Spring Greens with Champagne-Citrus Vinaigrette 66
Rainbow Root Vegetable Salad (CT) 68
Indian Cabbage Salad 70
Ravishing Red Salad (CT) 71
Sunflower Power Salad 72
Watercress, Spinach, and Pear Salad 73
Asian Chicken and Chili Soup 77
Asparagus and Cauliflower Soup (PT only) 78
Broccoli Soup 79
Chicken Soup with Yellow Lentils 80
Creamy Zucchini-Cashew Soup 81
Chilled Sun Gold Tomato Soup with Avocado-Chili Salsa 82
Cioppino 84
Fresh and Chunky Gazpacho (CT) 86
Hazelnut Squash Soup 87
Hot and Sour Soup 88
Tuscan Bean and Kale Soup 89
Spicy Miso Kale Soup 90
Spinach-Basil Green Minestrone Soup 92
Yellow Pepper Soup with Cucumbers and Yogurt (CT) 94
Under the Sea Miso Soup 96
Asian-Style Green Bean Sauté 99
Creamed Spinach 100
Eggplant and White Bean Stew 101
Fennel-Dill Artichokes (PT) 102
Garlic Green Beans with Parsley (PT) 103
Garlic Spice Collard Greens 104
Hijiki-Shiitake Sauté (MT) 105
Ginger Baby Bok Choy 106
Mint Snap Peas 108
Pesto Baked Tomato-Vegetable Casserole (CT) 109
Rainbow Chard with Red Onions 110
Red Peppers and Broccoli with Ume Tarragon Dressing 111
Roasted Asparagus and Fennel (PT) 112
Roasted Cauliflower with Celeriac and Dulse 114
Rosemary Brussels Sprouts with Cream 115
Slow Roasted Garlic Tomatoes (CT) 116
Spinach with Butter and Garlic 117
Sweet and Sour Brussels Sprouts 118
Apple, Nut, and Grain Salad 121
Brown Rice and Poached Egg Nest with Dulse 122
Greek Grain Salad with Garlic-Dill Vinaigrette 124
Quinoa Salad with Mixed Veggies 126
Wild Rice Gourmet Salad (CT) 127
Baked Lamb Shanks with Mushrooms and Cauliflower 131
Beef and Bean Chili 132
Lamb Stew 133
Beef in Red Wine (PT) 134
Braised Beef Moroccan Style 136
Fresh Herb and Garlic Beef Tenderloin 138
Marinated Grilled Ostrich (CT), or Bison (PT) 139
Moussaka 140
Slow Cooked Brisket (PT) 142
Chicken with Eggplant 145
Chicken Stew 146
Chicken with Crimini and Shiitake Mushrooms 148
Coconut-Infused Chicken Lettuce Wraps 150
Cornish Game Hens with Rosemary and Shallots 151
Mom’s Best Chicken 152
Sweet and Spicy Chicken 153
Tarragon Chicken with Cream 154
Chili Garlic Ginger Shrimp 157
Clam and Tomato Stew 158
Land and Sea Salad 160
Lemon Scallops with Parsley 161
Roasted Cauliflower and Crab with
Avocado-Yogurt Dressing (PT) 162
Coconut–Macadamia Nut Crusted Halibut 165
Coconut Kale with Sesame Crusted Salmon 166
Curried Halibut and Vegetables 168
Halibut Baked with Butter and Lemon 170
Salmon Supreme (PT) 171
Fish Curry 172
White Fish and Garlic Stew 174
Sautéed Salmon with Pesto 176
Beef Carpaccio (PT) 179
Beef Liver with Mushrooms (PT) 180
Steak Tartare (PT) 181
Beef Tongue with Garlic and Green Beans (PT) 182
Sweetbreads in Cream and Wine Sauce 184
Mushroom and Broccoli Frittata 187
Mushroom and Spinach Quiche 188
Nori and Eggs 189
Soft Boiled Eggs with Dulse and Nutritional Yeast 190
Zucchini Egg Omelet with Mushrooms 191
Arame and Lentils 195
Chickpea Stew 196
Mighty Mushrooms and Beans 197
Lentil, Wild Rice and Root Vegetable Roulades
with Orange-Ginger Sauce 198
Zucchini Latkes 201
Spaghetti Squash with Wicked Good Sauce (CT) 202
Stuffed Portobello’s With Lemon, Thyme and Aduki Beans 204
Vegetable Parmesan Gratin 206
Warmed Greek Lentils with Feta and Dill 208
Rye Crisp “Sandwich” with Avocado, Sprouts
and Sheep’s Cheese 213
Chicken Burgers with Red Peppers 214
Eggplant Sandwich (CT) 216
Portobello Sandwich 218
Tempeh Reuben 219
Banana Muffins 223
Blueberry Walnut Muffins 224
Flourless Almond Torte 225
Sesame Biscuits 226
Apple Energy Soup 229
Curried Red Pepper Soup (CT) 230
Daikon and Carrot Pickles 231
Kimchi 232
Minted Cucumber Soup (CT) 234
Pickled Cucumbers with Ginger (CT) 235
Pad Thai with Almond Sauce 236
Pickled Vegetables with Arame 238
Raw Sauerkraut 239
Raw Flax Crackers 240
“Salmon” Wraps with Guacamole 242
Spicy Chopped Zucchini (CT) 244
Sunflower Scallion Dip 245
Thai Coconut Soup 246
Zucchini Alfredo 248
Chicken Liver Pate (PT) 251
Cinnamon Flax Fruit 252
Crudités with Tangy Garlic-Scallion Dip 253
Cumin Spiced Lettuce Roll (MT) 254
Deviled Eggs 255
Garlic Hummus with Celery and Pita Crisps 256
Grilled Skewers of Apples and Spinach-Chicken Sausage (PT) 257
Pan Toasted Cayenne Almonds and Pumpkin Seeds (PT) 258
Spinach-Parmesan Stuffed Mushrooms 259
Sprout Stuffed Tomatoes (MT) 260
Sunflower Loaf 261
Summertime Avocado Bruschetta 262
Super Boost Power Smoothie 264
Yogurt-Spinach Dip 265
Chocolate Cake 269
Banana Ice Cream 270
Flourless Honey Almond Cookies 272
Lemon Coconut Pudding 273
Yam “Chips” with Cinnamon and Nutmeg 274
Yogurt with Vanilla, Cinnamon, Nutmeg, and Flax Seeds 275
Appendix B: 281 Juicing For Your Nutritional Type
Appendix C: 291 Recommended Ingredients and Products Locator
About the Authors 298
This cookbook, Healthy Recipes for Your Nutritional Type, is an offspring of my book Take Control of Your Health. I wrote Take Control of Your Health as a one-stop resource for achieving overall, optimal health in a natural way. I wanted you to have a simple-to-follow, complete guide for transforming your health physically, emotionally, and spiritually.
Our current medical model is designed to merely treat the symptoms of illness—without determining the underlying causes. Unfortunately, you’re often prescribed medication after expensive medication, creating more symptoms or side effects that require even more medication. Before you know it, you’re sicker than when you first went to the doctor.
For thirty years, it’s been my mission to help people break that cycle of dependence on damaging and sometimes even fatal consequences of the current medical model.
Most health problems are a result of an unhealthy lifestyle. Take Control of Your Health shows you the principles of healthy living— how to make natural lifestyle changes to restore and revitalize your body. At the heart of Take Control of Your Health is the importance of proper nutrition. It’s my belief that many of today’s health problems started when we moved away from the natural eating and lifestyle habits of our long-ago ancestors.
In my practice and through my website, I’ve repeatedly seen the miraculous healing power of nutrition. Simple dietary changes can reverse even chronic degenerative diseases of both the mind and body. I’m not saying these changes happened overnight and I’m not advocating any quick fixes here. What I am saying is, with education, encouragement, and determination, you have the ability to achieve health independence and wellbeing.
Through many years of studying, researching, and working with top nutritionists, I developed Nutritional Typing. It’s what I believe to be the healthiest, smartest, and simplest way for people to obtain the greatest benefit from what they eat.
At my clinic The Optimal Wellness Center outside of Chicago, I encourage all of my patients to be analyzed for their own uniqueRecipes for Your Nutritional Type
Nutritional Type. This is important because each one of us has a unique genetic makeup allowing our bodies to metabolize foods optimally. Your personal nutritional analysis will place you into one of three categories: Protein Type, Carb Type, or Mixed Type. Understanding which type you are allows you to choose foods that are the most healing and beneficial for your unique metabolism.
Once you start eating for your individual Nutritional Type, you’ll see amazing changes taking place in your body. You’ll have more energy than you’ve ever had before, you’ll move effortlessly toward your ideal weight, your health will improve, and you’ll feel better than you can probably ever remember feeling.
With the development and success of Nutritional Typing, it was natural for my patients and readers to want recipe ideas to make eating for their individual types easier. That’s how Healthy Recipes for Your Nutritional Type was born—this is a collection of healthy, nutritious, and satisfying recipes specifically designed for your unique Nutritional Type.
Making changes in your diet doesn’t have to be boring or difficult. You can take control of your health—and create nutritionally sound, healthy, and delicious meals along the way.
Discover the Powerful HealthBuilding Value of Nutritional Typing and Eating Right for Your Nutritional Type
Many may not realize that I was not raised in a home that taught me any nutritional basics. I love my mother dearly, but she was caught up hook, line, and sinker in the conventional thoughts of what was healthy. My mother never graduated high school and worked nights, weekends, and most holidays as a waitress. So what that meant was that we frequently relied on highly processed foods for our meals which could be heated up long after she left to go to work.
My mom also made sure there were plenty of snacks at home, and I had my fair share of cookies, Pop Tarts, and Hostess Twinkies. Breakfast usually consisted of cereal and perhaps white bread toast loaded with margarine, sugar, and cinnamon. I continued the toast and margarine practice into my early medical school days, but I did substitute whole wheat bread for the white bread—and believed I was doing well.
Except for fruit, I rarely had raw food. I clearly remember one of my friends in college eating a raw pepper, and I was aghast as I thought he would surely get sick. My friend assured me this was a healthy practice and encouraged me to consider it.
This was about the time I began to explore the importance of nutrition with a subscription to Prevention magazine and a series of books written by nutrition pioneer Adelle Davis.
Later I studied Nathan Pritikin, who convinced me of the importance of a diet that was high in carbohydrates and fiber and low in fat and protein. Later, I became further confused by reading and trying the Fit For Life diet in the late ’80s. Unfortunately, as a Protein Type (I’ll explain what this is later) neither diet was designed for my Nutritional Type. Instead, they worsened my health. The “fruit only” breakfast that Fit For Life advocates quickly increased my triglycerides to over 1000, so I stopped that one relatively quickly.
In my attempts to be healthy, I ate the low-fat, low-protein, highcarb diet that Pritikin recommended. This was great for a Carb Type but a disaster for a Protein Type. For 20 years, my diet consisted of mostly vegetarian meals such as uncooked oats with water (I thought this was healthier than cooked oatmeal), plenty of whole wheat bread, white rice, tubs of margarine, beans, and produce.
This approach, combined with my running of up to 50 miles or more per week, plummeted my total cholesterol level to 75, and this was without any drugs like Lipitor. At that time, most physicians (including myself) felt the lower your cholesterol, the better. Of course, this was not correct and was actually causing health problems for me, as an optimal total cholesterol level is around 175 to 200.
One of the primary problems with low cholesterol levels is that your body requires cholesterol as a building block to build the vast majority of your hormones. It is a foundational precursor to nearly all of your steroid hormones, and when it is low, your hormones will become unbalanced.
Even though many often told me I looked gaunt and too thin, I tried to evangelize my fellow med students, patients, and anyone who would listen to eat this same way.
In medical school we had a system where the 100 students in our class would rotate and take very comprehensive notes so we would only have to do take notes a few times a quarter, yet we would have everyone’s comprehensive notes. This helped us study and pass our exams.
When it was my turn to take notes, no matter what the topic was, I would find a way to insert nutritional advice into the student notes. This earned me the nickname “Dr. Fiber” for my recommendation of high fiber, high-grain diets.
During my three years of family practice residency, I frequently gave free nutrition lectures. However, they weren’t well attended, and the interest was minimal. But my enthusiasm for the high-carb, lowfat diet came to a screeching halt one fateful night when I attended a lecture by Dr. Ron Rosedale in Chicago in the fall of 1995. Dr. Rosedale opened up my eyes to how high-carb diets had the potential to increase insulin to abnormally high levels. Furthermore, he taught that keeping insulin levels in the normal range was central to optimal health and keeping disease at bay.
Eat Right for Your Blood Type Caused Me to Have DiabetesAfter I understood insulin, I took another sidetrack with Dr. Peter D’Adamo’s Eat Right for Your Blood Type book, which appealed to me because it preached the individualization of diet based on one’s blood type. There are four basic blood types, O, A, B, and AB, and so four different diets are offered. Dr. D’Adamo’s dietary recommendations can help to some extent—primarily because he encourages his readers to stay away from refined and processed foods and to eat whole, fresh organic foods instead.
Additionally, the most common blood type is O, and in this system, blood type O’s are instructed to avoid wheat and minimize consumption of almost all other grain products.
My experience has taught me that most people do tend to improve once they make these changes, so it is my impression that these were the primary reasons why some people had some success with the Blood Type Diet. Unfortunately, my blood type is A and that diet is high in grains and low in meat. This is the exact opposite of what a Protein Type like me should be eating to stay healthy. While trying this approach to diet, my fasting blood sugar rose to over 126. This means I actually developed type 2 diabetes from following this program.
This is not unusual considering 75 million people in the United States alone have diabetes and pre-diabetes, and nearly all of my paternal relatives have diabetes or have died from diabetic complications. So, I immediately got the clue and stopped D’Adamo’s