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100 F E E D YO U R G E N E S R I G H T


the speci¬c proteins, enzymes, and other biochemicals your body needs
to function.
From biological and biochemical standpoints, animal proteins are
the most ef¬cient; they are complete proteins in the sense that they
contain all the nutritionally essential amino acids. Vegetarian sources
of protein must be carefully combined to achieve the full suite of essen-
tial proteins. In addition, vegetarian sources of protein, such as legumes,
provide substantial amounts of carbohydrate calories. In other words,
legumes and other vegetarian sources of protein have less nutrient den-
sity and may be inappropriate for people who are overweight.
Speci¬c protein sources include eggs, chicken, turkey, and lean
(well-trimmed, nonmarbled) beef, pork, and lamb. In particular, protein
from organically raised, free-range (grass-fed) animals is relatively low
in saturated fats and high in healthy omega-3 fats, which help suppress
in¬‚ammation-promoting genes. Wild game, which is also grass-fed, has
levels of omega-3 fats that sometimes rival those of cold-water ¬sh.
Corn-fed beef is often promoted as being healthy and tasty. But
when farm animals are raised on corn and other grains, their levels of
saturated fat increase while omega-3 concentrations virtually vanish.
Keep in mind that buffalo, traditionally a type of wild game, is now
often fed corn, which increases its saturated-fat levels. Whenever pos-
sible, opt for protein from grass-fed, not corn-fed, animals.


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Cooking Affects Protein Quality
How you cook food affects the bioavailability of its protein and con-
stituent amino acids.
Raw protein provides the least adulterated amino acids. Sashimi,
which uses raw but high-quality cuts of ¬sh, is usually safe when pre-
pared by an experienced chef. Unfortunately, bacterial and parasitic
contamination of meat and chicken is common and almost always
requires at least some cooking.
The heat of cooking modi¬es the structure of proteins, and the
more food is cooked”at either higher temperatures or for greater
lengths of time”the greater those alterations. Heating increases the
formation of advanced glycation end products (AGEs), which form
from permanent bonds between sugars and proteins. AGEs can attach
to and damage DNA strands, altering or disabling normal gene func-
tion. High-temperature cooking, such as grilling, generates especially
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large numbers of AGEs. Similarly, baking a Thanksgiving turkey for
several hours also generates large numbers of AGEs in the browned
skin and drier meat.
In general, faster and lighter cooking methods, such as stir-frying,
are preferable because they produce fewer AGEs. Similarly, cooking in
a liquid, such as poaching ¬sh in water, limits AGE production. Thus,
steaming, poaching, and rapid pan-frying and stir-frying are superior to
grilling and baking. However, baking food in a broth or coating food
with olive oil before baking will reduce the formation of AGEs.
k
Guideline 4: Eat a Varied Selection
of Nonstarchy Vegetables
Nonstarchy vegetables include spinach, lettuces, kale, tomatoes, cucum-
bers, avocados, broccoli, cauli¬‚ower, green beans, and mustard greens.
In particular, leafy green vegetables are rich in folic acid, a B vitamin
needed for the synthesis and repair of DNA.
These vegetables are nutrient-dense because they provide large
amounts of vitamins, vitamin-like phytonutrients (such as antioxidant
carotenoids and ¬‚avonoids), minerals, and ¬ber but relatively few calo-
ries and carbohydrates. In contrast, potatoes (whether baked, mashed,
or fried) are the most common starchy vegetable and are equivalent to
a highly re¬ned carbohydrate.
Nonstarchy vegetables are a treasure trove of quality nutrition.
For example, broccoli contains a variety of compounds that help the liver
break down toxins and prevent cancer. All told, more than six hundred
antioxidant carotenoids and more than ¬ve thousand antioxidant ¬‚avo-
noids have been identi¬ed in plants, and many are found in vegetables.
It is worthwhile to expand your nutritional frontiers in order to
obtain a wider variety of these nutrients. For example, if you have
tended to eat salads with iceberg lettuce, try baby romaine lettuce and
spinach. If you already eat dark-leaf lettuces and spinach, try arugula
and watercress”or an assortment of mixed salad greens.


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Discovering or Rediscovering the Joy of Cooking
Many of us, both men and women, never learned how to cook meals
from scratch using fresh ingredients. In addition, today™s work and
102 F E E D YO U R G E N E S R I G H T


home pressures often do not leave much time for cooking wholesome
meals. And yet the Food Network (www.foodtv.com) remains one of
the most popular networks on television. I believe that is because many
people do want to cook, even if they don™t always have the time.
Take heart. I didn™t learn how to cook until I turned forty-nine, and
now I enjoy cooking as a satisfying creative activity. Besides, cooking is
the only creative activity that allows you to eat what you™ve made. I
learned to cook by working with friends in the kitchen, watching the
Food Network, reading a couple of basic cookbooks, experimenting
with ingredients, and trying to make healthier versions of common
meals. I paid as much attention to kitchen technique as to ingredients,
just as amateur photographers pay attention to both the style and
equipment of professionals. Over the past few years, I have had only a
couple of culinary failures, and my friends give most of my meals high
ratings.
As is the case for most people, work pressures limit my time in the
kitchen. Consequently, I try to keep meals relatively simple and easy to
prepare, and I also try to make ef¬cient use of leftovers. For example, a
dinner may take an investment of my precious time, but the creative
use of leftovers”“planovers,” as one friend calls them”saves time in
preparing at least one other meal.
Make your kitchen experience a fun time. Envision yourself as an
artist, with chicken, vegetables, and spices your version of an artist™s
palette of paints. It helps to follow recipes that are straightforward, but
feel free to modify ingredients (particularly spices) to suit your tastes.
If you have not done a lot of cooking, it may take you several months
to become truly comfortable in the kitchen. But along the way you will
gain a sense of accomplishment and con¬dence from the tasty meals
you create.
k

Guideline 5: Eat a Varied Selection
of Nonstarchy Fruits
Like nonstarchy vegetables, nonstarchy fruits provide an exceptional
nutritional value for the calories they provide. Nonstarchy fruits
include raspberries, blackberries, blueberries, kiwifruit, apples, melons,
and grapefruit. A recent study found that kiwifruit in particular pro-
moted the synthesis and repair of DNA.
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The most common starchy fruit is the banana, but pears are also
relatively high in sugars and starches. Some types of citrus, such as
oranges, have been cultivated for sweetness, but occasionally eating
the fruit is far better than drinking a glass of juice, which provides a lot
of sugars without the ¬ber to buffer their absorption.
Squeezing juice from a wedge of fresh lemon or lime onto ¬sh or
poultry can add a tremendous amount of ¬‚avor, as well as a little vita-
min C and antioxidant ¬‚avonoids. In addition, fruit salsas (with citrus,
cantaloupe, pineapple, and cilantro) can make an excellent sauce for
many types of ¬sh, such as halibut and tilapia.


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Easy Sauces to Dress Up Your Meals
Exceptional sauces often make for memorable meals. Unfortunately,
making many sauces at home can be dif¬cult and time-consuming.
Terrapin Ridge (www.terrapinridge.com) markets a variety of
sauces that can add original ¬‚avors to chicken, pork, or beef. The com-
pany™s regular sauces and so-called garnishing sauces are versatile, and
most of them use quality ingredients. (As with any other food product,
carefully read the list of ingredients.)
For example, Terrapin Ridge™s Spicy Chipotle Squeeze Garnishing
Sauce is easily adapted to a fajita sauce. (See the Chipotle Fajita recipe
in chapter 8.) And despite the name, it is not overly spicy and can be
used in omelettes and egg scrambles. Some of Terrapin Ridge™s other
sauces include Apple Dill and Rosemary, Cilantro Chili and Garlic,
Apricot Honey with Tarragon, Orange Mango with Lemongrass,
Roasted Yellow Pepper, and Cranberry Horseradish. Most of these
sauces work well brushed over baked foods or added while stir-frying.
k

Guideline 6: Consume Only
Healthy Oils and Fats
Ancient diets provided roughly the same amounts of overall fats (fatty
acids) as are found in modern diets. However, the types of fat and their
ratios in ancient and modern diets are vastly different.
“Fatty acids” is the umbrella scienti¬c term for describing fats and
oils. A general rule of thumb is that fats are solid and oils are liquid at
104 F E E D YO U R G E N E S R I G H T


room temperature, although this distinction has little to do with the
actual chemical structure of individual fatty acids.
Ancient peoples consumed fats only as they naturally occurred in
meat, vegetables, nuts, and seeds. They did not use pressed or re¬ned
oils, which are concentrated sources of fatty acids. Extra-virgin olive oil
is the most common pressed oil, and it is literally pressed or squeezed
from olives. In contrast, re¬ned oils, which include corn, safflower, soy,
and canola, are usually obtained through high-temperature chemical
extraction and undergo considerably more processing.
Different types of fats turn various genes on and off and in¬‚uence
how cells communicate with each other. Some fats, which are deposited
in cell membranes, can also accelerate the aging of cells and, in turn, your
entire body. For example, many re¬ned oils, such as corn and saf¬‚ower
oil, turn on genes involved in in¬‚ammation and cancer promotion.
In contrast, olive oil and ¬sh oils tend to turn off these genes, which is
why they reduce the risk of disease.
Ancient peoples consumed both saturated fat and cholesterol, but
the most signi¬cant change between then and now can be found in the
ratio of omega-6 to omega-3 fatty polyunsaturated fatty acids. Both
families of fatty acids provide the parent molecules for many of the
compounds used by the body™s immune system. The omega-6 family is
generally proin¬‚ammatory, whereas the omega-3 family is generally
antiin¬‚ammatory. In the past, dietary intake of the omega-6 and
omega-3 families was relatively equal. Today people eating American
(or Western) diets tend to consume about thirty times more of the
proin¬‚ammatory omega-6 fatty acids. (The consequences are discussed
at length in my book The In¬‚ammation Syndrome.)
Your body™s tissue concentrations of fatty acids generally re¬‚ect
what you have consumed over months and years, and nearly all of us
have grown up eating large quantities of unhealthy re¬ned oils and
trans fats. (See Guideline 12.)
To restore a more normal balance between the omega-6 and
omega-3 fatty acids, you must make a concerted effort to emphasize the
omega-3 family. You can do this by eating more cold-water ¬sh (such as
salmon and herring), as well as leafy green salads (which are high in
linolenic acid, the parent omega-3 fat).
My ¬rst choice for cooking oil is extra-virgin olive oil, which is
made from the ¬rst pressing of olives. It is high in oleic acid, a member
of the related family of omega-9 fatty acids, which quells genes
involved in in¬‚ammation and enhances the bene¬ts of omega-3
105
D I E TA RY G U I D E L I N E S F O R F E E D I N G YO U R G E N E S R I G H T


fatty acids. Because olive oil ¬‚avors vary, I recommend that you try
different brands.
Macadamia nut oil is my second choice for cooking oil, though it is
more expensive and dif¬cult to ¬nd. Macadamia nut oil has a slightly
higher smoke point than does olive oil, so it can be used for higher-
temperature cooking. Cold-pressed grapeseed oil, a pat of butter
(preferably organic, from cows not injected with bovine growth hor-
mone), and coconut oil are acceptable for occasional use.


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The Salad Dressing Quandary
It™s a common pitfall: you have just either ordered or made a healthy
and nutritious salad”only to pour an unhealthy salad dressing
over it.
The problem is that the vast majority of commercial salad dressings
in supermarkets, fast-food places, and national chain restaurants are
made with highly re¬ned soybean or cottonseed oils, rich in omega-6
fats. Furthermore, many of these oils also contain sugars, partially
hydrogenated vegetable oils, and dangerous trans fats.
You have several options. In a restaurant ask if the salad dressing is
homemade (on the premises) and uses olive oil or canola oil, the latter
being a reasonable compromise under the circumstances. If you cannot
obtain an assurance about the oil used, then ask for simple oil and vine-
gar”the oil will be olive oil. (See “Ask Questions and Read the Fine
Print on Labels” later in this chapter.)
At home you can make your own salad dressing, using combina-
tions of extra-virgin olive oil, quality vinegar (such as red wine or bal-
samic vinegars), Italian herbs (including oregano, basil, and parsley),
garlic, and lemon juice. You can also ¬nd many quality salad dressings
at natural food stores, such as Wild Oats,Whole Foods,Vitamin Cottage
(in Colorado and New Mexico), and the many small independent
health food stores around the country. Typically, these salad dressings
are made with olive oil and cold-pressed canola oil. Some of the better
dressings include such brands as Stonewall Kitchen, Annie™s Naturals,
and Terrapin Ridge. But always read the list of ingredients carefully
because some speci¬c dressings may contain sugars or other undesir-
able ingredients.
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106 F E E D YO U R G E N E S R I G H T


Guideline 7: Season Your Foods
with Herbs and Spices
Most people consume far too much sodium relative to potassium,
reversing the ancient dietary ratio in which potassium dominated. In
addition, sodium provides no nutritional value, and a sodium-potassium
imbalance may be involved in a number of diseases, including edema,
high blood pressure, kidney disease, and coronary heart disease.
While small amounts of RealSalt (a natural salt product) or sea salt
are acceptable for most people, herbs and spices can add far more dis-
tinctive and enjoyable ¬‚avors to foods. For example, oregano and basil
add a distinctly Mediterranean taste to ¬sh, whereas dill provides a
lighter, more springlike ¬‚avor. Other common culinary herbs include
bay leaves, cinnamon, dill, garlic, parsley, rosemary, and thyme, and
then there are blends, such as herbes de Provence.
Like vegetables and fruits, culinary herbs and spices provide a
diversity of antioxidant ¬‚avonoids and related compounds. Some, such
as oregano and rosemary, are especially high in antioxidants. These
herbs and spices protect DNA from damage and help ensure the nor-
mal functioning of genes.

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Some Acceptable High-Carb Foods
in Moderation
You may occasionally wish to eat small amounts of dietary carbohy-
drates”for taste and satiety, for energy (if you are physically active), or
for a little more variety in your diet. However, if you are overweight
or suffer from insulin resistance, high fasting blood sugar, prediabetes,
or diabetes, you should strictly limit your intake of carbohydrate-rich
foods.
With that caveat, several carbohydrate-rich foods make excellent
side dishes. Sweet potatoes and yams have a weaker effect on blood
sugar and insulin levels compared with conventional potatoes, and they
also have higher levels of protective antioxidant carotenoids. Both sweet
potatoes and yams can be served baked and split, much the way you
would prepare a baked potato. A pat of butter or a sprinkle of cinnamon
enhances the ¬‚avor. You can also mash the sweet potatoes or yams.
In addition, there are many nonwhite rice varieties that can add
exotic ¬‚avors to a meal. While most people are familiar with short- and
107
D I E TA RY G U I D E L I N E S F O R F E E D I N G YO U R G E N E S R I G H T


long-grain brown rice, fewer have heard about red, purple, black, and
green rices. Lotus Foods (www.lotusfoods.com or [510] 525-3137) mar-
kets Forbidden Rice, an exotic-tasting purple-colored rice, as well as
Bhutanese Red Rice. (The name “Forbidden Rice” derives from the
fact that it was once a food of Chinese royalty, which peasants were for-
bidden to eat.) The company™s red rice ¬‚our can be used in place of reg-
ular ¬‚our for dredging ¬llet of sole or boneless chicken breasts. Indian
Harvest (www.indianharvest.com or [800] 348-7032) markets a larger
variety of rice products, including Colusari red rice, Himalayan red
rice, Purple Thai rice, Chinese black rice, and Bamboo (green) rice.
k

Guideline 8: Drink Water and Teas
Thirst is the body™s way of demanding greater hydration. Biologically,
this is strictly a request for water, the original thirst quencher, but peo-
ple now consume an astonishing array of liquids, including soft drinks,
coffees, teas, breakfast drinks, and alcoholic beverages. Many of these
beverages, particularly ¬‚avored coffees, contain hidden sugars.
Soft drinks, which have been called “liquid candy” by the Center
for Science in the Public Interest, provide an enormous amount of
re¬ned sugars, usually in the form of high-fructose corn syrup. In fact,
our consumption of sugary soft drinks has increased markedly over the
years. Fifty years ago six-ounce bottles of soft drinks were the standard.
Today the memory of such modest sizes is dwarfed by two-liter (sixty-
four-ounce) bottles, each providing, incredibly, about one-half cup of
various sugars.
The average American now consumes about 150 pounds of re¬ned
sugars each year, but such averages can be deceiving. Because my
sugar consumption probably adds up to only about 5 pounds annually,
someone else must make up the difference by consuming 300 pounds
each year.
When you quench your thirst with a sugary soft drink, you initiate
or sustain an up-and-down blood-sugar and insulin cycle that can
reduce your glucose tolerance, leave you feeling tired, and impair your
concentration. As you have already read, elevated insulin levels trigger
a variety of changes in gene activity that increase body fat and the risk
of diabetes.
When you are thirsty, it is best to do what nature really wants you to
108 F E E D YO U R G E N E S R I G H T


do: drink some calorie-free water, the original diet drink. If tap water
doesn™t excite you (either because of taste or contaminants in your com-
_
munity), consider using a Brita or Pu r water ¬lter. Bottled water is also
an option.You can improve the taste of ¬ltered or bottled water by refrig-
erating it and by adding a wedge of lemon or lime when you serve it.
European brands of sparkling mineral water, again with a wedge of
lemon or lime, make a sensible beverage with lunch or dinner. Perrier,
San Pellegrino, and Gerolsteiner are among the best-known brands.
They have subtle variations in ¬‚avor, resulting from differences in their
mineral content. And this mineral content points to the nutritional
bonus of such waters: they provide substantial amounts of calcium and
magnesium.
Many herbal teas also make wonderful beverages, and Celestial
Seasonings, Stash, and other companies offer a wide selection of teas
that can be brewed hot or cold. You can make a “sun tea” by allowing
several tea bags to steep in a pitcher of water either out in the sun or on
your kitchen counter. One of my favorite sun teas is Celestial Season-
ings Red Zinger. Black tea, green tea, and white tea are other options,
and while they contain some caffeine, they are also rich in antioxidant
¬‚avonoids, and their health bene¬ts seem to override any caffeine-
related health problems. These teas appear to lower the long-term risk
of cardiovascular diseases and cancer.
When it comes to coffee, the research is nothing less than con¬‚ict-
ing and confusing. Modest amounts of coffee”two cups or less daily”
do not appear to pose health problems for many people. However,
drinking larger quantities”¬ve to ten cups daily”can make people
feel edgy, irritable, and impatient. Also, coffee does not contain the
antioxidant ¬‚avonoids found in teas. If you like your coffee and don™t
want to give it up, consider drinking two cups or fewer daily, unsweet-
ened, and organically grown.

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Snacks and Desserts
Many people have a nearly insatiable sweet tooth. But your sensitivity
to sweet foods reveals a lot about your glucose tolerance.
As your glucose tolerance decreases”that is, as your blood-sugar
and insulin levels lean more toward diabetes”you become less
sensitive to the taste of sweets. This means you need more sugar to
make a food or drink taste sweet to you. As a general rule of thumb, a
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person who uses three teaspoons of sugar in a cup of coffee has poorer
glucose tolerance than a person who uses one or none.
When you limit your intake of sugars and re¬ned carbohydrates,
you can greatly improve your glucose tolerance”and the genetic
impairments and damage that usually accompany elevated blood-sugar
and insulin levels. As your diet and glucose tolerance improve, nuts
and nut butters will taste sweeter and will more likely satisfy your
sweet tooth.
You can make your own trail nut mixes with unsalted cashews, pista-
chios, peanuts, almonds, ¬lberts, pumpkin seeds, and (preferably organic)
raisins. Other options include a little peanut or almond butter on apple or
banana slices, or a small amount of honey drizzled on Greek yogurt,
available at many specialty food stores. (See the recipe in chapter 8.)
However, if you are trying to lose weight or if you have serious glu-
cose tolerance problems (such as prediabetes or diabetes), it is best for
you to avoid any sugary dessert, snack, or beverage.
k

Guideline 9: Eat Organically Produced
Foods Whenever Possible
Foods grown with organic (or sustainable) agricultural methods avoid
the use of synthetic fertilizers and pesticides. Such techniques enhance
rather than reduce soil quality, which is good for both you and the
environment. You bene¬t from higher levels of nutrients and fewer
contaminants in foods, and the environment bene¬ts from less pesti-
cide, hormone, and antibiotic runoff.
Many people will say that organic fruits and vegetables taste better
than conventional produce. It could be that they do in fact taste better,
or it could be that they are simply delivered to markets faster and
fresher. Most commercial, nonorganic tomatoes are picked green (so
they are less likely to bruise during shipping) and sprayed with ethyl-
ene gas to turn them red. Unfortunately, they still taste like green toma-
toes. In contrast, organically raised tomatoes are often vine-ripened
and taste the way commercial tomatoes did forty years ago.
Better taste is only one of the bene¬ts of organic foods. Several
studies have found that organically raised fruits and vegetables have
higher levels of vitamin C and antioxidant ¬‚avonoids compared with
conventionally grown produce. In other words, the nutritional value of
110 F E E D YO U R G E N E S R I G H T


organic foods is greater than that of most commercial produce, which is
grown with synthetic fertilizers and pesticides. The reason for the
higher nutritional value is fascinating: plants increase their production
of antioxidant ¬‚avonoids when stressed by bad weather or insects, and
some ¬‚avonoids function as natural insecticides (though they are not
harmful to people). Pesticides kill insects, so plants grow relatively
unstressed”and with lower levels of ¬‚avonoids.
There are other compelling reasons to minimize your intake of pes-
ticides. The most widely used pesticides function as estrogen mimics,
meaning that they simulate the effects of estrogen in the body. And it™s
not just the pesticides used in the growing of fruits and vegetables.
Even the grains fed to livestock are commonly laced with pesticides to
prevent insect infestation. In some animal species exposed to pesticide
runoff in rivers and lakes, male sexual organs do not fully develop,
indicating a fundamental alteration of gene behavior. No scienti¬c
studies have shown that this happens in people, but it has been shown
that children eating conventionally grown produce do consume large
amounts of pesticides along with it.
Similarly, chicken and meat from organically raised or free-range
animals will likely be free of pesticides and added hormones. The same
is true for dairy products. Organic milk, cream, and butter are obtained
from cows that have not been injected with bovine growth hormone to
stimulate milk production.
The principal drawbacks to organic foods are availability and price,
although many supermarkets now contain a small selection of organic
produce. Still, organically produced foods often cost 10 to 20 percent
more than conventional foods. The higher price is related to economies
of scale. Organic foods are usually the result of small-scale farming
activities, whereas conventional foods are grown using more ef¬cient,
large-scale methods. As interest in organic foods increases, and the
numbers and sizes of organic farms increase as a result, pricing will
likely become more competitive. So for now, if you can purchase
organic foods, do so. But you can follow most of the dietary guidelines
in this book with conventionally grown foods.


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Ask Questions and Read the Fine Print on Labels
A few years ago, when blood tests showed that my iron was elevated (a
risk factor for heart disease), a nutritionist suggested that I avoid
111
D I E TA RY G U I D E L I N E S F O R F E E D I N G YO U R G E N E S R I G H T


breads and pastas. Puzzled, I asked why. She explained that these foods
were forti¬ed with iron, which I did not need. When I looked at the ¬ne
print of food labels, I discovered that she was right. I™d had no idea that
iron was added to these foods.
Most food ingredients must, by federal law, be listed on pack-
ages. I say “most” because food processors sometimes play a shell
game to avoid listing certain ingredients. For example, “natural ¬‚a-
vors” is a vague statement that could refer to culinary herbs, sugars,
or monosodium glutamate (MSG, a ¬‚avor enhancer that makes
some people ill).
It is important that you not be in¬‚uenced by pleasant-sounding
but promotional words, such as “natural,” “organic,” or “low-carb” on
the front of a package. Instead it is to your bene¬t to become a compul-
sive reader of the ¬ne print on the back or sides of food packages. It is
here that you will ¬nd a list of ingredients in order of their weight. It is
best to avoid unhealthy oils (such as partially hydrogenated vegetable
oils), various forms of sugar (such as sucrose, glucose, fructose, high-
fructose corn syrup, and dextrose), wheat gluten, arti¬cial colorings, sta-
bilizers, and chemicals added to make the manufacturing process easier.
The term “organic” may also be misused. Several years ago a lead-
ing cereal maker marketed a 100 percent organic cereal. The problem
was that most of the ingredients were re¬ned grains and sugars, so
despite being organic, the cereal was not any better nutritionally than
a nonorganic product.
In restaurants it is important to inquire politely about food ingredi-
ents in various meals. I happen to be allergic to tomato, so I often ask
whether tomato”in any form”might be used. Sometimes tomato pow-
der or dried tomato pieces are used in recipes, and occasionally ¬nely
diced tomato is sprinkled on top of a meal as a garnish. I know some
people who are sensitive to gluten, so they always ask that ¬sh not be
dredged in ¬‚our. Most restaurants want to accommodate their cus-
tomers, and most waiters and waitresses are willing to check with the
chef and have a meal modi¬ed to satisfy a customer. For example, for a
quick lunch out, I will often order a grilled chicken breast or a turkey
burger, but without the bun and with vegetables (preferably steamed)
instead of fries. I have not yet been refused this accommodation.
However, don™t expect this type of customer service at fast-food
restaurants and lower-quality national chain restaurants. Like military
kitchens, they are geared toward high-volume food preparation and
don™t gladly make exceptions. That™s because much of the food in
112 F E E D YO U R G E N E S R I G H T


these restaurants arrives either frozen or prepackaged, ready to heat
and serve.
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Guideline 10: Restrict or Avoid Re¬ned
Carbohydrates and Sugars, and Limit Your
Intake of All Processed Carbohydrates
Re¬ned carbohydrates and sugars offer the opposite of a nutrient-dense
diet: they contain plenty of calories that are almost devoid of other
nutritional value. They displace more nutritious foods, such as protein
sources and vegetables. Furthermore, their consumption elevates levels
of the hormone insulin, which in turn activates genes involved in pro-
moting obesity, in¬‚ammation, diabetes, and heart disease.
Most re¬ned carbohydrates fall into two groups: sugars and grain-
derived food products. The two most common sugars are sucrose (table
sugar) and high-fructose corn syrup. They are almost omnipresent in
processed foods, with sugar added to salt and even to so-called sugar
substitutes, such as Sweet™n Low and Equal. Re¬ned carbohydrate
starches are created through the processing of grains, such as wheat,
corn, or rice, and are most commonly found in ¬‚our, breads, pastas,
croutons, bakery confections, and breakfast bars. Nearly all processed
and manufactured foods”those that come in boxes at the supermar-
ket”contain various blends of sugars, grain-based re¬ned carbohy-
drates, and highly re¬ned oils.
And what of whole-wheat or whole-grain breads, among the icons
of natural foods? In many respects whole grains are healthier than
white. However, even the best whole-grain products have been heavily
processed and provide mostly carbohydrate calories.This view is virtual
heresy in the health food industry, but the fact is that human teeth can-
not chew raw grains. In order to be made edible, grains must be ground
(processed), which increases their available carbohydrates and reduces
their ¬ber (a carbohydrate blocker).
Yet another problem is that many grains, including wheat, rye, and
barley, contain gluten, a highly allergenic protein and the cause of celiac
disease. Approximately one in a hundred people are genetically sensi-
tive to gluten, although some researchers have suggested that as many
as one in two have some degree of gluten sensitivity.
White or so-called red potatoes, whether baked, mashed, or fried,
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D I E TA RY G U I D E L I N E S F O R F E E D I N G YO U R G E N E S R I G H T


have an effect on blood-sugar and insulin levels that is almost indistin-
guishable from that of a soft drink and a doughnut. The same is true
with white rice. Ironically, many overweight people diet and snack on
rice cakes, which rapidly boost blood-sugar and insulin levels”and
actually contribute to weight gain and diabetes risk. Other options”in
moderation”include sweet potatoes, yams, and various types of brown,
red, purple, and black rices. (See “Some Acceptable High-Carb Foods
in Moderation” earlier in this chapter.)

k
Do Heated Carbs Create Carcinogens?
In 2000, Swedish researchers garnered headlines after reporting that
large amounts of a known cancer-causing substance, acrylamide,
were found in french fries, breakfast cereals, crackers, and many
other foods. Not unexpectedly, representatives of processed-food
companies reacted skeptically, and the U.S. Food and Drug Admin-
istration took essentially no action at all.
Since then additional research has con¬rmed the formation of acry-
lamide, an ingredient in many plastics, in carbohydrate-rich foods
cooked at high temperatures. Scientists have also ¬gured out the mys-
tery of how it forms.Acrylamide is similar to the amino acid asparagine,
which is found in many carbohydrate-containing foods. When
asparagine is heated to very high temperatures, such as during frying or
high-temperature baking and processing, it converts to acrylamide.
French fries can contain up to almost 3,000 mcg of acrylamide per
kilogram (2.2 pounds). While no one knows the amount of acrylamide
that will actually increase a person™s risk of cancer, exposure to acry-
lamide undoubtedly adds to the many carcinogens already present in
our foods and our environment”and to our risk of developing cancer.
All in all, the acrylamide story may be another reminder that peo-
ple were not meant to eat highly processed carbohydrates, and that we
should eat more wholesome foods.
k
Guideline 11: Minimize Your Consumption
of Highly Re¬ned Cooking Oils
Highly re¬ned cooking oils, including corn, saf¬‚ower, soybean, and cot-
tonseed oils, are commonly used in processed foods. People did not
114 F E E D YO U R G E N E S R I G H T


consume these oils until relatively recently, and they have many unde-
sirable health effects. You should do your best to avoid them, and fol-
lowing this guideline requires that you carefully read food labels.
(Olive oil, as previously discussed, does not fall into this group.)
These cooking oils are rich in linoleic acid, the parent molecule of
omega-6 fats. Because of the preponderance of re¬ned and processed
foods, most people now consume excessive amounts of omega-6 fats.
As a result, omega-6 fats have largely displaced dietary omega-3 fats,
found in ¬sh, grass-fed animal protein, and leafy green vegetables. In
general, omega-6 fats help turn on genes involved in chronic in¬‚am-
mation, which is intertwined with the aging process and most degener-
ative diseases.
The problem is more serious than just the sheer quantity of
omega-6 fats in the modern diet. When heated (cooked), the omega-6
fats generate large amounts of harmful free radicals. If you eat a piece
of fried chicken and some fried potatoes, you consume these free-
radical-oxidized fats, which are subsequently incorporated into your
body™s cells. These oxidized fats generate still more free radicals”think
of them as part of a biological domino theory”which in turn damage
DNA, interfere with normal gene activity, and prematurely age non-
DNA cell structures. For example, normal cell membranes, which
consist largely of different types of fats, are ¬‚exible and serve as pas-
sageways for nutrients entering and waste products leaving cells. Free-
radical oxidation essentially seals these passageways, blocking the entry
of needed nutrients and preventing the exit of waste materials. In
effect, such free-radical damage prevents the restocking of a cell™s
kitchen and the ¬‚ushing of its toilet.
The genetic implications of excessive consumption of omega-6 fats
are frightening. Research has shown that omega-6-rich corn and saf-
¬‚ower oils are potent promoters of cancer-cell growth. Perhaps not
surprisingly, the omega-3 fats have cancer-inhibiting effects. Both fam-
ilies of fats in¬‚uence the genetic programming of cancer cells, but in
opposite ways.
For years polyunsaturated fats have been recommended for reduc-
ing the risk of coronary heart disease. Unfortunately, public health
authorities have rarely distinguished between the omega-6 and omega-3
fats. As it turns out, the omega-6 fats seem to increase the risk of heart
disease and age-related macular degeneration, the leading cause of
blindness among the elderly. In contrast, considerable research indi-
cates that the omega-3 fats protect against these diseases.
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D I E TA RY G U I D E L I N E S F O R F E E D I N G YO U R G E N E S R I G H T


As a general rule, follow Guideline 6, which recommends extra-
virgin olive oil for most of your cooking. When eating out, avoid fast-
food and national chain restaurants, which typically use large amounts
of omega-6 fats. Don™t eat fried foods, such as fried chicken and french
fries. Instead opt for restaurants serving Italian, Greek, Middle Eastern,
or “new American” cuisine, or other restaurants that, as a general rule,
use olive oil in cooking.


Guideline 12: Avoid All Foods with Partially
Hydrogenated Vegetable Oils and Trans Fats
Along with sugars, re¬ned carbohydrates, and highly re¬ned omega-6
fatty acids, partially hydrogenated vegetable oils are one of the most
common ingredients in modern processed foods. This particular type of
vegetable oil is found in many margarines, salad dressings, vegetable
shortening, breads, cookies, muf¬ns, and literally thousands of prepack-
aged convenience foods, as well as in many fast foods.
Partially hydrogenated vegetable oils are manufactured by adding
hydrogen atoms to vegetable oils, such as soybean oil, and they are rich
in trans-fatty acids. Hydrogenation increases the manufacturability and
shelf life of oils, but it has serious health consequences.
Trans-fatty acids are rare in nature, and numerous studies have
found that they increase the risk of developing cardiovascular diseases
far more than do saturated fats. Is there a safe amount of trans-fatty
acids? Many experts say there is not.
As I wrote in The In¬‚ammation Syndrome, trans-fatty acids inter-
fere with the enzymes involved in processing the omega-6 and omega-3
families of fatty acids. As a consequence they literally gum up the
body™s processing of these two important groups of fats. It is very likely
also that trans-fatty acids do much of their dirty work by altering the
expression of genes involved in fat metabolism. One recent study found
that diets high in trans-fatty acids increased the formation of small par-
ticles of low-density lipoprotein (LDL), which are more likely to pro-
mote heart disease than are the larger LDL particles.
If there is one food product you should never make an exception in
avoiding, it is trans-fatty acids. But avoiding them is currently easier
said than done. They are in nearly all fried, boxed, and baked foods.
As an example, many brands of breakfast bars, advertised as a nutri-
tious “breakfast on the run” for busy people, contain large amounts of
trans-fatty acids. In some breakfast bars, half of the fat is identi¬ed as
116 F E E D YO U R G E N E S R I G H T


saturated, which is odd for a nonanimal product”until you realize that
the saturated-fat levels represent trans-fatty acids.
The Food and Drug Administration has ruled that food companies
must start listing the quantity of trans-fatty acids on food labels, but
companies will not be required to do so until January 2006.

In sum, these dietary guidelines emphasize nutrient-dense foods such
as ¬sh, chicken, and nonstarchy vegetables over nutrient-poor sugars,
carbohydrates, and unhealthy fats. By following these dietary guide-
lines, you will foster a cellular environment that helps your genes to
function at their best. In the next chapter, you will ¬nd a “food palette”
containing many of the acceptable foods and a variety of recipes.
8

Recipes, Menu Plans, and
Guidelines for Eating Out




The dietary guidelines in the previous chapter provide the nutritional
framework for feeding your genes right. Here we put these guidelines
into practice with recipes, menu plans, and guidelines for selecting
restaurants and eating out.
Over the past century, our society has changed from one in which
nearly all meals were home-cooked from fresh ingredients to one in
which only one-third of meals are homemade. Hand in hand with this
shift in eating habits has come a change in cooking habits. Fewer peo-
ple know how to cook a meal with fresh ingredients, and a recent sur-
vey found that only about half of home meals even involved turning on
the stove!
If cooking seems like an ancient or dying art, it remains one that is
surprisingly easy to learn or relearn. However, if the prospect of cook-
ing a meal makes you nervous, there are several ways to increase your
comfort level. First, watch the Food Network on television, paying as
much attention to the preparation and cooking techniques of chefs as
to the foods they use. Second, browse cookbooks and cooking maga-
zines, paying particular attention to easy-to-prepare meals. Finally,
check your area™s resources for introductory cooking classes, which


117
118 F E E D YO U R G E N E S R I G H T


may be offered by community colleges or stores that sell kitchen tools.
When you are ready to cook some meals from scratch”that is,
avoiding anything that comes in a box or can”here™s how to proceed:

• Plan your major meals, such as dinner, a day or two in advance.
Decide on a recipe, and make a shopping list so you buy all the
ingredients you will need. For now stick with ingredients you are
familiar with, and avoid the exotic.
• Keep your initial meals simple, straightforward, and uncompli-
cated. They will be easier and faster to prepare. Stir-fried meals
are a great way to start.
• Don™t rush. If your favorite television show is about to come on,
set up your VCR to tape it. Take your time, and enjoy cutting up
vegetables and, let™s say, a piece of boneless and skinless chicken
breast. Cooking can be a fun, creative, and sensual experience, so
approach it with a positive attitude.
• Make enough food to have some leftovers. You can use them for
breakfast, lunch, or dinner the next day, and that will save you
time. When you start with quality ingredients, your leftovers will
taste surprisingly good.
• Experiment with quantities, particularly of herbs. I enjoy their
rich ¬‚avor and usually add far more than most recipes call for.
Most of the recipes in this book allow for a great deal of ¬‚exibil-
ity in terms of the amounts of ingredients.


Use a Food Palette
It may help you to follow and personalize what I call a “food palette.”
Artists use a palette to dab and mix colors of paints before applying
them to a canvas, and the Feed Your Genes Right food palette has a sim-
ilar function: it provides an assortment of foods, divided into different
groups, that you can combine in the kitchen. In a sense this food palette
is good for your palate!

The Feed Your Genes Right Food Palette
The rationale behind this food palette, which you can expand upon, is
that it provides a selection of nutrient-dense foods, which foster healthy
DNA and normal gene function. Collectively, these foods are rich
sources of protein, vitamins, minerals, ¬ber, and healthy fats, but they
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contain only small amounts of carbohydrates. Legumes are listed under
starchy foods, not protein sources, because they contain a substantial
amount of carbohydrate relative to their protein. The food palette
does not include refined sugars and refined carbohydrates, which
trigger abnormal genetic responses leading to obesity, diabetes, and
Syndrome X.

Protein Sources
These protein sources provide both amino acids and vitamins. Select
one serving from this group as part of your meal:
chicken (various cuts) game meats (various cuts)
eggs shell¬sh
¬sh turkey (various cuts)

Optional protein sources include these:
beef (lean) lamb yogurt (unsweetened or sugar-free)
hard cheeses pork

Vegetables for Cooking
Vegetables are high in vitamins, minerals, healthy fats, and ¬ber. Select
one, two, or three vegetables from this group each day:
broccoli green beans onions
carrots kale shallots
cauli¬‚ower leek spinach
fennel (anise) bulbs mushrooms
garlic mustard greens

Vegetables for Salads
These vegetables, served cold, are also high in vitamins, minerals,
healthy fats, and ¬ber. Select one, two, or three vegetables from this
group each day:
arugula lettuces, such as Boston lettuce or romaine tomatoes
cucumber radicchio watercress
endive spinach


Fruits
These fruits are high in vitamins, minerals, healthy fats, and ¬ber. Select
one, two, or three fruits from this group, as a side dish each day with
breakfast or as dessert after lunch and/or dinner:
120 F E E D YO U R G E N E S R I G H T


apples grapefruit strawberries
blackberries honeydew watermelon
blueberries kiwifruit
cantaloupe raspberries


Starchy Foods
Select one of these, but in a small amount:
brown, red, purple, black, and green rice (not white!) yam
wild rice (a grass, not a rice) legumes
sweet potato


Cooking Oils and Fats
Select one of these, but use it sparingly:
extra-virgin olive oil macadamia nut oil butter


Seasonings
Select one or two of these, based on recipes and personal tastes:
basil herbes de Provence thyme
bay leaves oregano saffron
cayenne parsley garlic
cinnamon rosemary
dill sage


Nonherb Seasonings
Although most people do not consider citrus juices to be seasonings,
small amounts of one of these can brighten the ¬‚avors of ¬sh, shell¬sh,
chicken, and turkey:
lemon juice lime juice

Choose one of these optional seasonings that may be used occa-
sionally and sparingly with (but not in place of) the above herbs:
fresh-ground pepper sea salt or RealSalt


Beverages
Select one of these for each meal:
water: ¬ltered tap or bottled herbal tea (many varieties)
sparkling mineral water wine (in moderation)
tea: black, green, or white
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R E C I P E S , M E N U P L A N S , A N D G U I D E L I N E S F O R E AT I N G O U T


Cooking Methods
Use one of these cooking methods to prepare the previously men-
tioned foods (except for salads and fruit). Note that some foods will not
lend themselves to all methods of preparation.
saut©ing pan frying
stir frying baking (preferably under thirty minutes)
poaching boiling
steaming




Dinner Main Courses

Chipotle Fajitas (Serves 2“3)
1 pat of butter 1 pound boneless, skinless chicken
breasts, sliced into 3-inch strips
1 tablespoon either macadamia
nut oil or extra-virgin olive 4 low-carb whole-wheat tortillas
oil sour cream (organic preferred)
1 medium yellow or red onion, grated cheddar cheese (organic
sliced preferred)
1 large or 2 small red bell peppers,
cored and cut into strips
2 tablespoons Terrapin Ridge Spicy
Chipotle Squeeze Garnishing
Sauce (see chapter 7, or go
www.terrapinridge.com)


Heat the butter and oil on medium heat in a wok or a skillet. Saut© the
onion and bell peppers. Add 1 tablespoon of chipotle sauce. When the
onion and peppers are soft, after about 5 to 10 minutes, add the chicken
and stir-fry. After the chicken starts to turn white, add 1 to 2 more tea-
spoons of chipotle sauce and continue to stir-fry. (The chipotle sauce is
not exceptionally hot, so you can adjust the amount to suit your per-
sonal tastes.) When cooked, reduce the heat to a simmer. Heat the tor-
tillas in a microwave, about 20 seconds, on medium setting. Serve the
fajitas in the center of the tortillas, adding sour cream and cheese at the
table. Alternative preparation: use either shrimp or steak slices instead
of chicken.
122 F E E D YO U R G E N E S R I G H T


Salmon with Coconut Milk Sauce (Serves 2)
2 salmon ¬llets, about 1„3 to 1„2 pound 3 shiitake mushrooms, diced
each 1
„2 teaspoon coriander
olive oil 11„2 cups coconut milk
1 pat of butter 1 tablespoon coconut ¬‚akes
1 large or 2 medium shallots, diced juice of 1 lime

Preparing the ¬sh: Lightly coat the salmon ¬llets with olive oil and
bake at 350 degrees, about 8 to 10 minutes per inch of thickness.
For the sauce: Melt the butter on medium heat in an 8-inch skillet.
Add the shallots and saut©. When the shallots are soft, add the mush-
rooms. When the mushrooms are soft, sprinkle on the coriander and
stir. Add the coconut milk and continue stirring. Turn the heat down to
low. Add the coconut ¬‚akes and lime juice. Stir the cream sauce to pre-
vent it from thickening. The total cooking time for the sauce is about 10
to 12 minutes.
To serve: Transfer the salmon to a plate and pour the sauce over the
¬sh. Alternatively, ¬‚ake the salmon into a bowl, add the sauce, and gen-
tly mix, creating more of a stew texture. Serve with vegetables and
brown rice.


Simple Trout Amandine (Serves 2)
1“2 tablespoons extra-virgin olive oil 2 tablespoons sliced raw almonds
1
1“2 tablespoons butter „4 teaspoon dried dill or parsley
2 trout ¬llets, about 1„3 pound each juice of 1“2 limes
Lotus brand Bhutanese red rice pinch each of salt and pepper
¬‚our

Heat the olive oil and butter on medium heat in a 12-inch skillet. Mean-
while, rinse the trout ¬llets, pat them with a paper towel to remove
excess water, and dredge them in the red rice flour (available at
www.lotusfoods.com). Do not try to remove the skin from the bottom
of the ¬llet; the ¬sh will easily pull from the skin after it is cooked. Place
the ¬llets skin sides up in the skillet and cook for 3 minutes; then turn
them over and cook for another 2 to 3 minutes. Remove the ¬llets
from the skillet to a platter, but do not pour off the butter and olive oil.
Add the almonds and saut©, then add the dill or parsley and lime juice,
along with salt and pepper. Cook the almonds for 1 to 2 minutes and
then pour them over the ¬llets. The amandine sauce can also be poured
over accompanying brown rice and steamed vegetables.
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Chicken with Mustard Sauce (Serves 2“3)
2 tablespoons Terrapin Ridge 1 tablespoon extra-virgin olive oil
Cracked Pepper, Lemon and 1 pat of butter
Thyme Mustard (see chapter 7)* 1 tablespoon capers
2 tablespoons water juice of 1 lemon
1“11„2 pounds boneless, skinless
chicken breast, cubed

Mix the mustard with the water so that the texture is smooth, not
lumpy. Meanwhile, cube the chicken into approximately 1„2- to 1-inch
pieces. Heat the olive oil and butter on medium heat in a large skillet or
wok.Add the chicken and stir-fry the cubed pieces until they are mostly
cooked. Add the mustard sauce and then the capers, and continue stir-
frying so that the chicken cubes turn yellow. Turn down the heat and
simmer until the chicken is cooked.
*Available from www. terrapinridge.com. Alternatively, you can start with a Dijon
mustard, freshly ground pepper, and lemon juice.


Scallops with Saffron Sauce (Serves 3)
11„2 cups ¬sh stock 12 sea scallops (large)
1 tablespoon dry vermouth 2 pats of butter
1
„4“1„2 teaspoon ground saffron 1 teaspoon olive oil
1
„4 to 1„2 pint whipping cream salt and pepper to taste
4 ounces fresh baby spinach leaves

This meal is more complicated to prepare than others in this book and
is best done by two people working together in the kitchen.
For the sauce: Bring the ¬sh stock† to a boil in a saucepan and then
simmer and reduce to thicken, about 30 to 50 minutes. While simmer-
ing, add the vermouth and saffron and stir. About 20 minutes before
serving, add the heavy cream and stir. At this point estimate the
amount of sauce you will need and transfer the rest to a container that
can be refrigerated for several days. If you wish to thicken the sauce,
prepare arrowroot thickener and stir into the sauce, but serve within 10
minutes of thickening. (See the sidebar on using arrowroot, following
this recipe.)
For the spinach: Boil water in a 2-quart saucepan. Meanwhile, pinch
the stems off the spinach leaves and place the leaves in a colander in
the sink. When the water boils, pour it over the spinach to wilt it. Place
a layer of spinach on part of a dinner plate.
124 F E E D YO U R G E N E S R I G H T


For the scallops: Rinse the scallops, remove the muscle from each
one, and pat them dry. Heat the butter and olive oil in a large nonstick
skillet. Carefully place the scallops in the pan and cook them on medium
heat for about 4 minutes; then turn them over and cook for another 4
minutes. Sprinkle with salt and pepper. Cut one scallop open to test that
they are done but not overcooked. Using tongs, place the shallots on top
of the spinach. To serve, drizzle the sauce over the scallops.
†You may use a commercially prepared ¬sh stock, such as Perfect Addition Rich
Fish Stock, which can be found in the freezer section of many natural food stores
and supermarkets.

k
Arrowroot as a Sauce Thickener
In many respects arrowroot is superior to other thickeners, such as
cornstarch, because allergic sensitivities to it are rare. Arrowroot pow-
der has a neutral ¬‚avor and delicately thickens sauces. However, the
sauce cannot be boiled, and it must be used within 10 minutes of thick-
ening. (Sauces thickened with arrowroot will not hold longer than 10
minutes, and they do not reheat well.)
Plan to use about 21„2 teaspoons of arrowroot for each cup of ¬n-
ished sauce. To prepare arrowroot, mix it with approximately the same
amount of water in a small bowl and stir rapidly with a fork or small
whisk. Add very small amounts as necessary to achieve a thick paste-
like texture. Next add this paste to the heated sauce (as in the above
recipe) and stir or whisk rapidly. Serve within 10 minutes.
k
Seafood and Rice (Serves 4“5)
1 cup short-grain brown rice 4“6 garlic cloves, diced
1 cup chicken broth* 1 large scallion, diced
1 cup water 1 teaspoon dried oregano
8 medium to large shrimp, cut into 1 teaspoon dried basil
small pieces 2 tablespoons chopped fresh basil
10 small scallops, cut in half juice of 1 lemon and 1 lime, com-
2 tablespoons olive oil bined
2 shallots, peeled and diced salt to taste

Cook the rice in a saucepan with the chicken broth and water. Bring the
rice to a boil and then simmer it for about 40 minutes, or until the broth
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R E C I P E S , M E N U P L A N S , A N D G U I D E L I N E S F O R E AT I N G O U T


boils away. While the rice is cooking, cut the shrimp and the scallops
into 1„4- to 1„2-inch pieces. In a wok or skillet, heat the olive oil and saut©
the shallots, garlic, and scallion. When they are soft, add the shrimp and
scallop pieces. Next add the oregano and dried basil. Saut© for approx-
imately 2 to 3 minutes, until the shrimp turn pink and ¬rm. Add the
fresh basil at the very end. Transfer the rice to a glass bowl and add
the seafood saut©. Mix thoroughly, add the lemon and lime juice, then
the salt, and serve.
*Use Health Valley, Paci¬c, or other high-quality brand or chicken broth.



Shrimp with Artichoke Hearts and Dijon Sauce (Serves 3“4)
2 tablespoons Dijon mustard 1 pound peeled and deveined
shrimp
1 tablespoon water
juice of 1 lemon
2 tablespoons olive oil
1
„2 teaspoon freshly ground pepper,
4 garlic cloves, diced
or to taste
6 artichoke hearts, sliced in quarters

Prepare the sauce by mixing the Dijon mustard with the water in a
small bowl. Meanwhile, heat the olive oil over medium heat in a non-
stick wok or skillet. Saut© the garlic for about a minute. Add the arti-
choke hearts and saut© for another minute, then add the shrimp and
saut© until they turn pink. Add the mustard sauce, continue saut©ing,
and then add the lemon juice.Add the freshly ground pepper and serve.



Shrimp Marinated with Garlic and Shallots (Serves 2“4)
10 garlic cloves, diced 2 tablespoons extra-virgin olive oil
2 shallots, diced juice of 2 limes
1 teaspoon dried basil 1 pound shrimp, peeled and
deveined
1 teaspoon dried oregano
Romano cheese, shredded
1 tablespoon fresh parsley leaves,
chopped freshly ground black pepper, to taste

The rich, ¬‚avorful marinade will be cooked with the shrimp, so it should
be relatively thick in consistency. In a large bowl, mix together the gar-
lic, shallots, basil, oregano, and parsley. Next add enough of the olive oil
and lime juice to create a thick (not watery) marinade. Be sure to mix
the ingredients thoroughly. Add the shrimp and rub them with the
marinade. Cover and refrigerate for 1 to 3 hours. (The marinade may
126 F E E D YO U R G E N E S R I G H T


turn the shrimp white, which is normal.) When you™re ready to cook,
heat a large skillet over medium heat and add the shrimp and the
marinade. Saut© the shrimp until they turn pink. Sprinkle some shred-
ded (not grated) Romano cheese over the shrimp, allow to melt slightly
(about 30 seconds), then serve. Add a little freshly ground pepper, to
taste.



Fillet of Sole with Almonds and Parsley (Serves 3“4)
2 tablespoons sliced almonds 1“2 pats of butter (optional)
2 1
„3“1 pound ¬llet of sole „4 cup chopped fresh Italian (¬‚at)
parsley leaves
1
„4 cup Lotus Foods Bhutanese Red
Rice ¬‚our or other rice ¬‚our juice of 1 lemon
1“2 tablespoons extra-virgin olive oil

Toast the almonds in a nonstick skillet, occasionally stirring them, for
about 2 minutes. Remove the almonds from the skillet and temporar-
ily transfer them to a small plate or bowl. Rinse and pat dry the sole
and dredge each piece in the red rice ¬‚our. Heat the olive oil and
butter in the skillet over medium heat. Add the sole and cook for a
maximum of 1 to 2 minutes per side. As the second side is cooking,
sprinkle on the almonds and parsley, followed by the lemon juice.
Serve immediately.



Baked Turkey Scaloppine Piccata (Serves 4)
11„2 pounds turkey tenderloin, mem- juice of 2 limes
brane removed, sliced into pieces 10 garlic cloves, diced
about the size of a silver dollar 2 shallots, diced
about 1 cup high-quality chicken 1 teaspoon coriander
broth* 2 teaspoons dried oregano
2 tablespoons extra-virgin olive oil 1“2 tablespoons small capers
juice of 1 lemon

Lay the turkey pieces in a medium baking dish. Add the chicken broth
so that it covers the turkey. Next disperse the olive oil and lemon and
lime juices as evenly as possible. Add the garlic, shallots, coriander,
oregano, and capers. Bake for approximately 20 minutes at 350 degrees.
*Use Health Valley, Paci¬c, or other high-quality brand of chicken broth.
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Chicken and Chanterelle Mushrooms
in Cream Sauce (Serves 4)
3 tablespoons butter 2 tablespoons pine nuts
11„2 teaspoons dried basil
1 tablespoon extra-virgin olive oil
11„2 teaspoons dried oregano
6 garlic cloves, diced
1“11„2 pounds chicken, cubed
2 large shallots, diced
1
„4“1„2 cup chanterelle mushrooms 2“3 tablespoons whipping cream

Melt the butter in a skillet over medium heat. Add the olive oil and
heat it; then saut© the garlic and shallots. Add the mushrooms, pine
nuts, basil, and oregano. Cover the skillet (foil will suf¬ce if a lid is not
available) whenever you are not stirring or adding ingredients. Add the
chicken and saut©. When the chicken appears cooked, add the whip-
ping cream and stir. Add more basil and oregano, if desired, and stir
before serving.

Roasted Chicken with Rosemary and Garlic (Serves 4)
1 chicken, a 4“5-pound free-range 8 garlic cloves, minced
fryer 2 teaspoons minced fresh rosemary

Preheat the oven to 400 degrees. Remove and dispose of the giblets.
Then rinse the chicken inside and out, and pat it dry with a paper towel.
Place it breast-side up in a roasting pan. With your ¬ngers gently sepa-
rate the skin from the breast and rub the garlic and rosemary on and
underneath the skin. Rub any extra garlic and rosemary inside the cav-
ity. Place the pan in the center of the preheated oven. Roast approxi-
mately 1 hour for the ¬rst 4 pounds, 7 to 8 minutes for each additional
pound. The chicken will be cooked when a meat thermometer, inserted
into a breast, registers 170 degrees. Remove the chicken from the oven,
cover it with foil, and let it stand for 10 minutes before serving.
You can use any leftovers in Chicken and Egg Salad (page 131).


Side Dishes
Saut©ed Spinach and Shiitake Mushrooms (Serves 2)
3 tablespoons extra-virgin olive oil 12 ounces spinach leaves, cleaned,
stems removed
4 garlic cloves, diced
1“2 tablespoons shredded (not
3 shiitake mushrooms, rinsed, patted
grated) Romano cheese
dry, and sliced
3 tablespoons pine nuts
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Heat the olive oil in a wok. Saut© the garlic, mushrooms, and pine nuts
until they are soft. Add the spinach and saut© until it is wilted. Turn off
the heat and sprinkle on the cheese. Serve.

Saut©ed Mushrooms and Romano Cheese (Serves 3“4)
1
1 teaspoon extra-virgin olive oil „2 teaspoon garlic powder
1
„2 cup sliced white mushrooms 2 tablespoons shredded (not grated)
Romano cheese
1
„4 cup sliced shiitake mushrooms
1
„4 cup sliced chanterelle mushrooms

Heat the olive oil in a nonstick skillet over medium heat. Add all
the mushrooms and saut© them until they soften, about 5 minutes. Add
the garlic powder while saut©ing. Reduce the heat and sprinkle the
Romano cheese over the mushrooms. The mushrooms are ready to
serve when the cheese is partially melted.

Roasted Carrots and Shallots* (Serves 4)
5 large carrots, cut into 1„2- to 1-inch 1 tablespoon coarse (whole-grain)
pieces mustard
6“8 shallots, peeled and cut in half 1 teaspoon honey
1 tablespoon plus 1“2 teaspoons seasoning salt/herb mix to taste
extra-virgin olive oil salt and pepper to taste

Preheat the oven to 350 degrees. Spread the carrots and shallots in a
baking dish and add about 1„4 to 1„2 inch of water and 1 tablespoon of
extra-virgin olive oil. Mix to coat the carrots and shallots and bake for
approximately 50 minutes. Stir periodically so the vegetables do not dry
or burn. After the baking is done, heat 1 to 2 teaspoons of the olive oil
in a large skillet. Using a slotted spoon, transfer the carrots and shallots
to this skillet and saut©. (Discard the oil and water mixture from the
baking dish.) Add the mustard, honey, and seasoning, including salt and
pepper, to taste. Continue to saut©, stirring periodically, for about 10
minutes until the carrots are soft (but not mushy).
*Adapted from Feast, Tucson, Arizona (www.eatatfeast.com)


Saut©ed Fennel, Olives, and Raisins* (Serves 4)
2 fennel bulbs 2 tablespoons organic Thompson
raisins
1 tablespoon extra-virgin olive oil
juice of 1 lemon
2 tablespoons diced black olives
(Kalamata preferred)
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Remove and discard all stems from the fennel bulbs. Slice the bulbs
into strips, none wider than a soda straw. Heat the olive oil in a large
nonstick skillet or wok. Saut© the fennel strips, stirring every 10 minutes
or so, until they are tender and start to caramelize, for possibly as long
as 1 hour. (Use this time to prepare an entr©e, such as Chicken with
Mustard Sauce on page 123, to go with this side dish.) When the fennel
is cooked, add the olives and raisins and reduce the heat to a simmer,
stirring to mix the ingredients. Add the lemon juice, stir, and serve.
*Adapted from Feast, Tucson, Arizona (www.eatatfeast.com)


Simple Baked Asparagus (Serves 3)
12 ounces fresh asparagus extra-virgin olive oil
1
„4 medium red onion, thinly sliced 1 tablespoon chopped fresh oregano
into rings

Preheat the oven to 400 degrees. Cut off about 1 inch of the woody bot-
toms of the asparagus stems. Then use a vegetable peeler to remove the
skin along the lower part of the stem. Lay the asparagus spears on a
baking sheet. Arrange the onion rings on top of the asparagus. Drizzle
with the olive oil and sprinkle with the oregano. Bake for 3 minutes.
Use a spatula to ¬‚ip the asparagus over and bake for another 3 minutes.
Serve immediately.

Rosemary Carrots (Serves 3)
8 ounces baby carrots or large 2 teaspoons fresh or dried rosemary
carrots cut into 1„2-inch pieces leaves
extra-virgin olive oil

Clean and peel the carrots and place them in a microwave-safe bowl.
Drizzle the olive oil over the carrots and then sprinkle the rosemary
leaves over them. Microwave at medium-high power for 4 minutes. The
carrots will cook for another 1 or 2 minutes after being heated.

Mashed Sweet Potatoes (Serves 4“5)
1
3 medium sweet potatoes (or yams) „4 teaspoon salt
1
4 tablespoons unsalted butter „4 teaspoon ¬nely grated nutmeg
4 tablespoons orange juice

Preheat the oven to 400 degrees. Prick the sweet potatoes with a fork,
place them on a baking sheet, and bake for 60 to 70 minutes. When they
130 F E E D YO U R G E N E S R I G H T


are cooked (somewhat soft), remove the sweet potatoes from the oven;
after they have cooled a little, remove the skins with a knife. Transfer
the sweet potatoes to a bowl and mash them with the other ingredients.

Wild Rice (Serves 6)
1 cup wild rice 2 stalks celery, diced
1 cup high-quality chicken or 4 ounces water chestnuts, diced
vegetable broth 2“3 tablespoons organic raisins
2 cups water

Rinse the rice in a strainer and transfer it to a 2-quart saucepan. Add
the broth and the water. Bring to a boil over high heat (about 5 min-
utes) and then reduce the heat to a simmer. After 20 minutes add the
celery, water chestnuts, and raisins to the rice and stir. The rice should
cook fully in about 40 to 50 minutes. Fluff with a fork and drain off any
excess water. The rice should be al dente; do not overcook it.


Lunch Meals

Chicken Burgers with Romano Cheese and Olives/or Shiitake
Mushrooms (Serves 4)
1 pound ground chicken salt and pepper to taste
3
„4 cup shredded Romano cheese 2 tablespoons extra-virgin olive oil
6 shiitake mushrooms, diced

Thoroughly mix all the ingredients and then form patties about 1„2 inch
thick. Heat the olive oil in a large skillet and fry the burgers on medium
heat, about 3 to 4 minutes per side. The chicken burgers will be done
when they feel ¬rm when pressed with a spatula. Pat them with paper
towels to blot off the extra fat. As a variation substitute 6 diced
Kalamata olives in place of the mushrooms.

Simple Turkey Burgers (Serves 4)
1 pound ground turkey 4 large garlic cloves, ¬nely diced
1
„4 cup diced red bell pepper 1 teaspoon dried oregano
1
„3 cup diced red or sweet yellow 1 teaspoon dried basil
onion salt and pepper to taste

Thoroughly mix all the ingredients and form patties about 1„2 inch thick.
Arrange the patties on a broiling rack or tray and broil for about 5
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minutes on each side, being careful not to overcook them. (Alterna-
tively, you can pan-fry the turkey burgers in a little olive oil.) When
juices run clear, the burgers will be cooked. Pat them with paper tow-
els to blot off the extra fat. As a variation add 2 tablespoons of pine
nuts or 1„3 cup of shredded Romano cheese while mixing all the ingre-
dients together.

Chicken and Egg Salad (Serves 4)
2 cups cooked and diced chicken 2 tablespoons diced sweet onion
(approximately 1„2 pound) 3 tablespoons canola mayonnaise,
2 eggs, hard-boiled and diced such as Spectrum Naturals brand
4 ounces water chestnuts, diced 2 teaspoons Dijon mustard
1 tablespoon pine nuts fresh apple wedges

Mix all the ingredients except the mayonnaise, mustard, and apple
wedges. Add and stir just enough of the mayonnaise and the mustard to
create a creamy texture. Serve on a bed of lettuce or baby spinach
leaves, with apple wedges as a garnish.
Note: You can create a creamier texture by shredding the chicken in a food
processor.


Tuna Salad (Serves 4)
1 6-ounce can tuna (packed in 2 teaspoons coarse-ground French
water) mustard
1 tablespoon dry-roasted unsalted salt and freshly ground pepper to
cashew pieces taste
2 tablespoons canola mayonnaise

Drain the tuna and place it in a bowl. With a fork, break it up into small
pieces. Add the cashew pieces, mayonnaise, and mustard and mix well.
Add salt and pepper.

Deli Turkey and Cheese Wrap (Serves 1)
canola mayonnaise 2“3 slices deli turkey, such as Boar™s
Head brand
1 low-carb whole-wheat tortilla
1“2 slices low-fat Jarlsberg cheese

With a knife spread a little canola mayonnaise on the whole-wheat tor-
tilla. Place the cheese and turkey on the tortilla and roll it up. Eat the
wrap cold or heat it in a microwave oven for 30 to 60 seconds.
132 F E E D YO U R G E N E S R I G H T


Breakfast Meals
Most of us have been acculturated to think in terms of eggs or sausage
as proteins for breakfast. However, chicken and turkey, particularly
leftovers from the previous night™s dinner, can be added to omelettes or
eaten by themselves. Enjoy these breakfasts with a side of nonstarchy
fruits, such as berries or melon.


Simple, Fast Mini-Omelette (Serves 1)
1 teaspoon extra-virgin olive oil 1“2 tablespoons shredded (not
grated) Romano, Asagio, or
1 egg, beaten
Mexican-style cheese

Heat the olive oil in a small nonstick skillet. Pour in the beaten egg,
allowing it to form a small circle (about 4 inches in diameter).When the
egg sets, in 1 to 2 minutes, use a spatula to ¬‚ip it over. Sprinkle on the
grated cheese and then fold the egg over. If you like, sprinkle on a small
amount of a dried herb such as basil, oregano, dill, or parsley before
¬‚ipping over the egg. Be careful, because the egg cooks very quickly.

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