Summary: This is the third of five family favorite VEGETABLE redic delic recipesI’m posting –> Guacamole Avocado Mash, PALEO, SCD GAPS! The other two recipes posted atSCD PALEO Cucumber Salad andSCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… I’m posting these recipes because so many stumble over how to make vegetables taste fabulous! I was there too ⇒ These recipes evolved over a decade of trialing what our friends and kidos loved vegetable-wise! Increasing consumption of many different colorful vegs is vitally important to your health ⇒ The American Gut Data finds that a target of 30 different vegetables each week increases microbiome diversity, and that is thought to be correlated to improved health because most all chronic diseases have reduced microbiome diversity! The beauty of all of these recipes are that theytop leafy greens deliciously which further increases vegetable diversity, and this Guacamole Avocado Mash ALSO is a great topper on salmon or chicken! ♥ Four take-aways from this recipe include use of fermented apple cider vinegar for probiotics, use of garlic and onion for prebiotics (or FODMAPs) to feed the microbiome (and hacks to those if intolerant), and the benefits of avocado which includes its fiber and high monounsaturated fat content for heart and brain health!Here’s myInstagramrecipe card:
SUMMARY: Candy corn is a vegetable! And its all about the candy, right!?!With parents AND schools increasingly saying NO, instead, serve up these 6 Healthy Halloween Trays with Avocado Ranch Dressing Dip⇒ your kidos (and adults) will ♥ them! You also do your gut, brain, and heart good because all those colorful eat—the—rainbow vegs boost the beasties in your gut that bloom the health promoting short chain fatty acids! And nothing makes better great big green eyeballs than the Avocado Ranch Dressing Dip on these 6 Healthy Halloween Trays ⇒ That recipe is redic delic (a staple in healing fridges), and it’s really healthy (unlike that crap Ranch dressing you buy at your market) since my recipe uses avocados, a brain and heart healthy monounsaturated fat!So instead of candy, processed foods and chips, serve these veg tray gems (anytime of the year really) to draw your children to chomp more microbiome supporting, less toxin loaded, foods. Be sure to use EWG Dirty Dozen lists for guidelines on buying organic! And wash them with a 15 minute soak in water having a small handful of baking soda for 15 min followed by a rub and rinse! Wishing you a night full of frights and a bag full of delights that is buffered by these vegs! In the spirit, “Shadows of a thousand years rise again unseen. Voices whisper in the trees, ‘Tonight is Halloween!'”—Dexter Kozen. If you’re thinking ahead to Christmas, here is my Roundup of Healthy Holiday Trays! Happiest of Holiday all ⇒ PLEASE share, especially with teachers ♥ SUPPORT BRAINS FROM ALL ANGLES!
Summary: This is the second of five family fav vegetable redic delic recipes I’m posting –> SCD PALEO Cucumber Salad. The first posted at SCD PALEO Cauliflower Mock Potato Salad! These salads meet all healing diet tenets be it: Mediterranean Diet, Whole Foods, SCD, GAPS, PALEO, AIP… You can add whatever vegetables you want to help meet the target of 30 different vegetables each week to increase microbiome diversity! These salads are also great topped on leafy greens!♥The BIG thing to learn in this post is that cucumbers are high on theEWG Dirty Dozenpesticide residue list (they are listed fifteen) so buy them organic if possible. Regarding the green peel, I recommend you peel cucumbers unless you can confirm there is NO coating, even if the cucumber is organic. I don’t want your gut seeing coatings! To avoid coatings, try growing cucumbers in your garden ⇒ they grow insane in ours! Or source from a farmer you trust! Of course this recipe usesunadulterated EVOO ⇒ those are listed on this UC Davis PDF report. Costco Kirkland Organic or California Ranch are listed as unadulterated on this report. Unadulterated EVOO is a heart AND brain healthy monounsaturated fat. This oil is a predominant ingredient on the Mediterranean Diet and MIND diet! The MIND diet stands for Mediterranean-DASH Intervention for Neurodegenerative Delay. It combines Mediterranean, DASH, AND aging brain literature. Learn a bit more about it here! ♥ It’s the first time I’m posting about it, butcontact meto learn How-Tos, Workshops, or for CME! XO
SUMMARY: This post shares the first of five of our SCD PALEO fav veg recipes,SCD PALEO CAULIFLOWER MOCK POTATO SALAD⇒ so redic delic, we even make it at the beach! They eat it so fast, I cannot keep it stocked in the fridge (and my clan knows it is cauliflower they are eating!!!) I want you to eat cruciferous vegs because they help with detox. That is not snake oil salesmanship ⇒ theDana Farber Cancer Institute_Phytonutrient Rich Foods Add Color to Your Plate chart, explains: ” cruciferous vegetables are packed with dietary benefits and contain detoxifying enzymes. Aim for 1-2 servings of these vegetables every day.”Read more on that below. I also want you to eat 30 different vegs each week as that was found best for the microbiome from the American Gut data. An update on that data just published [McDonald et al 2018], and it still says to eat your 30! I am however noting a word of caution for crucifer consumption because crucifers can be problematic for those iodine deficient or with thyroid concerns, BUT cooking crucifers reduces goitrogen levels. That needs weighed against their health benefits, and all that is discussed below. The other mega health whammy of this recipe is that the fats usually used in these sorts of salads is changed up to be HEALTHY!!! This recipe uses mayo (Primal Kitchens) that replaces unhealthy industrial seed based oils with heart healthy monounsaturated fat (avocado oil) but you can make your own mayo, sub SCD yogurt, or if not strict SCD, use a quality plain Greek yogurt). To make it even easier to make this recipe when vacationing, prior to departure ⇒ Combine in a small bottle the base dressing ingredients: Dijon mustard, honey, EVOO, dill, and mayo if not already bringing that down! Put the bottle into your cooler. This makes it so easy to then make this salad because the rest of the salad ingredients you likely are already buying down at the beach! Happy summer!!!
Summary: I don’t write a lot about toxin loads but should. They affect all of us and this study by UC Davis[Vogt et al, 2008]found that for children, the cumulative toxin load in all 364 children evaluated for 11 food based toxins in 44 foods, exceeded cancer benchmark levels for arsenic, dieldrin, DDE (a DDT metabolite), and dioxins, AND 10% exceeded mercury levels! In addition, for preschool aged children 2-4 years, OVER 95% exceeded cancer benchmark levels for acrylamide and they fared worse than the 5—7 yr age group. Acrylamide is a cooking byproduct found in processed foods like potato, tortilla chip and processed grains). So… while I don’t write often about toxins, going into the holiday season when we likely are eating even more of the foods contributing to the toxin burden, I wanted to remind all of the reality of these loads particularly in our children. So here is a Roundup of Healthy Holiday Trays ALL kids will luv! Try them since ALL 364 kids exceeded cancer benchmark levels of toxins in this UC Davis study! Instead of the processed foods and chips, these gems (anytime of the year really) will draw your children to less toxin loaded foods. Be sure to use EWG Dirty Dozen lists! I also like the UC Davis researcher recommendations to reduce these toxin loads: Vary diet to help protect us from accumulating too much of any one toxin since different toxins are applied to different fruit and vegetables. Acrylamides are relatively easy to remove from the diet. They form in chips and processed grains. Also reduce consumption of animal meat and fats, which may contain high levels of pesticide DDE and other persistent organic pollutants, and switch to organic milk. Eat smaller fish, lower on the food chain, which generally have lower mercury levels. Good SMASH fish are: Salmon, mackerel, anchovy, sardine, and herring.
Healthy Holiday Trays
Instead of the foods contributing to high cumulative cancer toxin loads in our children (like processed foods, processed grains, and chips and grains) try a tray or two of these gems and see how your children are drawn to less toxin loaded foods.
Be sure to use EWG Dirty Dozen lists (also below)!
Consider using lactose-free cheeses, such as those used in the SCD diet:
The Cumulative Food Toxin Load UC Davis study (currently the EPA looks only at individual toxin risk):
The study,Cancer and non-cancer health effects from food contaminant exposures for children and adults in California: a risk assessmentalso discussed in this article,Kids may risk cancer from toxins in food looked at cumulative toxin load in children for 11 food based toxins in 44 foods and found that all of the 364 children exceeded cancer benchmark levels for arsenic, dieldrin, DDE (a DDT metabolite), and dioxins. Over 95% of preschool aged children 2-4 years exceeded levels for acrylamide (a cooking byproduct found in processed foods like potato, tortilla chip and processed grains) and 10% exceeded mercury levels. The preschool age group also had significantly higher estimated intakes of 6 of 11 compounds compared to school-age children age 5-7. Even relatively low exposures can greatly increase the risk of cancer or neurological impairment. Pesticide exposure was particularly high in tomatoes, peaches, apples, peppers, grapes, lettuce, broccoli, strawberries, spinach, dairy, pears, green beans, and celery. The results of this study demonstrate a need to prevent exposure to multiple toxins in young children to lower their cancer risk. The 11 toxin compounds looked at were: metals, arsenic, lead, and mercury; pesticides chlorpyrifos, permethrin, and endosulfan; persistent organic pollutants dioxin, DDT, dieldrin, and chlordane; and the food processing byproduct acrylamide. The cohort was 207 preschool-age children (2–4 years), 157 school-age children (5–7 years), parents of young children (n=446), and older adults (n=149). young children.
To mitigate the toxins load, the researchers recommend:
Vary diet to help protect us from accumulating too much of any one toxin since different toxins are applied to different fruit and vegetables.
Also reduce consumption of animal meat and fats, which may contain high levels of pesticide DDE and other persistent organic pollutants, and switch to organic milk. Despite the DDT ban 40 years ago, the study showed significant persistence and risk of legacy DDE exposure. While mercury is most often found in fish, accumulation varies greatly by species. Smaller fish, lower on the food chain, generally have lower mercury levels.
In addition, acrylamides are relatively easy to remove from the diet. They form in chips and processed grains.
SUMMARY: Openers Thanksgiving Day are actually all day long in our home. Friends and family stop in knowing a culinary taste dream awaits them. Incredibly though, my openers are simple with many made way ahead of time and pulled from the freezer a day or two ahead. That is the only way to go because, well… it is too much fun celebrating with my guests then being creative in the kitchen! Here’s my roundup! You will find the recipe links below, or if the recipes have not yet posted, I printed the instructions below. The Holiday Board on my Pinterest has these plus even more greats if you want other variety! Hoping you enjoy My Healing Diet Holiday Appetizers Roundup! Happy holidays!
Artisanal Irish Soda Bread – I’ll have to take pics this Thanksgiving because I don’t have any! You can press the loaf flat using unbleached parchment paper. Also, mini loaf pans (lined with unbleached parchment paper) worked great! Bake ~15 minutes at 325F convection bake. There were NO problems with over browning (see below). This Artisanal Bread is wonderful to use as an appetizer at all holiday meals, it is always welcome at parties and gatherings, and it makes a great Artisanal hostess gift. TIPS:
Make sure to use this tweak for SCD/GAPS/PALEO.Always substitute honey (or maple syrup if you follow the UMass IBD-AID diet) instead of agave nectar.Actually, all of you should follow this tweak because well… NO one should be eating agave. It is too loaded with fructose, and that is a hard to digest FODMAP for everyone.
Cut the dough in half. Keep one plain, and toss 1/4 cup raisins in the other half. Two ridic addictive delic appetizers for the effort of one! I butt them together, bake, and plate them that way!
Watch the oven temperature to prevent over browning. I have a convection oven and find that reducing the oven temp to 325F is absolutely necessary to prevent over browning of this bread. If you have a regular oven, watch closely to see if you need to reduce the temp to prevent over browning.
Baked Rosemary, Almond Flour & Butternut Squash Gnocchi (SCD/GAPS/PALEO)(see Comment Section for the recipe if link fails (as well as an alternate recipe using almond flour and coconut flour))with my Favorite Pizza Sauce (SCD/GAPS/PALEO) (recipe below).
Favorite Pizza Sauce: 15 oz jar tomato sauce (or 5 fresh tomatoes – see below for How-Tos) + 2 tsp oregano + 1 1/2 tsp garlic granules + 1 tsp paprika + 1/2 Tbsp basil + 1/2 tsp onion granules. 1/2 tsp honey (opt). Mix all ingredients in a small pan. Simmer ~20min to thicken a bit. Freeze excess. Instead of canned tomatoes, you can use 5 fresh tomatoes. Just core and cube them. You’ll need to simmer the sauce a bit longer, ~30min, to reduce the liquid. Stir more often as it thickens to prevent burning. Use an immersion blender to whip the sauce smooth. Add the spices at the end.
SUMMARY: Hey… listen up! You want to get SCD Cheese rightbecause it is loaded with Nutrients & Beneficial Bacteria!ALL healing diets (SCD, GAPS, PALEO, AIP, FODMAP…) eliminate lactose because most inflamed guts can not digest lactose! Actually, the lactase enzyme in our gut (which breaks down lactose) is the last to return to normal after the gut has healed (see page 25, Breaking the Vicious Cycle (BTVC), Edition 13, 2010). Further, certain diseases (like 65% of autism have a lactase deficiency) are associated with lactose intolerance, and some diseases (like IBS which afffects ten to fifteen percent of the population) may have an intolerance to the quantity of lactose consumed in the diet. For IBS sufferers, 3 out of 4 are helped with the FODMAP diet which figures out if foods we all digest poorly (which includes lactose) are even tolerated and if so, in what amount! And the British Dietetic Association 2016 update for IBS recommends a trial period of a low lactose diet where sensitivity to milk is suspected and a lactose hydrogen breath test is not available or appropriate. So many people are benefited by reducing or eliminating lactose in their diet!This post explains how to do that deliciously using the SCD tenets, and it explains why eating lactose-free cheese is important (if you tolerate the casein protein) sharing 7 SCD cheese requirments to consider in selecting cheeses! Bottom Line: Everyone wants to get cheese right because it contains a whopping 10,000,000,000 or 10 billion MICROBES, and it seems they survive the gut transit ride and beneficially impact your microbiome diversity + richness… all good immune boosting stuff!
Here are 7SCD cheese requirements to consider!
A general and easy rule of thumb for making sure the cheese you buy is lactose-free is to meet ALL of the SCD legal cheese tenets which are: Purchase a block of cheese that is on the below GREAT listing of SCD legal cheeses (based on the BTVC book and BTVC website list of permitted cheeses) and make sure the package says it is 1)aged at least 30 daysAND 2) contains only SCD legal ingredients. Bottom line, READ labels!!!
#1 — SCD Cheeses must be aged at least 30 days to ensure they are lactose-free! The only exception is raw milk cheeses.
Summary: Seems everyone enjoys this staple gracing holiday tables going back generations! It was my Dad’s favorite and for good reason. Broccoli smothered in butter, cheese, and breadcrumbs. What’s not to LOVE about that? Wait tho — What to do if gluten-free? Toss the tenets of healing diets to the holiday wind? NO! Here’s my holiday gift to you — use SCD Seasoned Almond Flour ‘Bread’ Crumbs! Find the How-to in this post’s recipe: Broccoli, Cauliflower, and Cheddar Cheese, with Seasoned Almond Flour ‘Bread’ Crumbs. Don’t know how it never made it on my Holiday Pinterest Board, but it’s there now! HAPPY THANKSGIVINGand earlyMERRYCHRISTMAS! Last, read my special note for thyroid patients. It’s crazy how so many of you don’t know this but, the cruciferous vegetables are on the goitrogenic foods list. That doesn’t mean they are off limits. What that means is they need steamed or cooked and that is what this recipe requires. You should be free to enjoy this recipe without worry of kicking up thyroid antibodies, but always check with your doctor! This recipe meets PALEO/SCD/GAPS/UMASS IBD-AID/Mediterranean too!
A note on cheese ingredients
Do to the immense popularity of this post, I decided to re-write this section Jan 28, 2017 for easier reading!
You want to use an aged (at least 30 days as required by BTVC) SCD legal solid block Colby Jack or Cheddar cheese, thinly sliced in this recipe. I use to useOrganic Valley Unprocessed American Singles Colby-Style Cheese slicesthinking this product was SCD legal because the ingredients were legal, and SCD permits Colby cheese. I assumed the aging requirement was met. Well… I was wrong! Organic Valley advised me that this product is not aged at all, and that it is packaged shortly after production. That means that product is not SCD legal. The aging requirement ensures all the microbes consume the milk sugar, aka lactose. So that product, not aged long enough, would contain lactose which is not SCD legal.
Organic Valley did provide me with a list of their cheeses that are aged long enough and therefore meet SCD aging requirements. Their Cheddar cheeses could be used in this recipe:
Cheddar (sharp, raw or pasteurized): 8 months
Cheddar (mild, raw or pasteurized): 60 days
Parmesan: 10 months
Update 11/10/16: For more details on cheese, lactose intolerance, and SCD requirements, as well as learning that cheese microbes survive the gut and may beneficially benefit immunity, read the post,Get SCD Cheese Right. It is Loaded with Nutrients & Bacteria!
SCD Brocolli, Cauliflower, and Cheddar Cheese, with Seasoned Almond Flour ‘Bread’ Crumbs
HAPPYTHANKSGIVINGand early MERRYCHRISTMAS!
Credit for the SCD Seasoned Almond Flour ‘Bread’ Crumbs goes to Heal~Balance~Live.
This dish is a staple on every holiday table. I was so happy to find the [SCD Seasoned Almond Flour ‘Bread’ Crumbs recipe|http://heal-balance-live.blogspot.com/2009/05/scd-seasoned-breadcrumbs.html] to substitute for the gluten containing bread crumbs. Honesty, I make this dish often and keep those SCD legal 'bread' crumbs in my fridge using them in many dishes! The recipe is totally forgiving; adjust ingredients to your preferences! This can even be assembled ahead of time so you can enjoy your guests! _Enjoy and much blessings to you and yours this holiday season!_
Source: biomeonboardawareness.com/SCD Brocolli, Cauliflower, and Cheddar Cheese, with Seasoned Almond Flour ‘Bread’ Crumbs
A note for thyroid patients
The cruciferous vegetables are on the goitrogenic foodslist.That doesn’t mean they are off limits.What that means is they need steamed or cooked and that is what this recipe requires. You should be free to enjoy this recipe without worry of kicking up thyroid antibodies, but always check with your doctor! A super source for your own education, is Suzy Cohen, The Case Against Kale.
It’s not that goitrogenic foods are bad. I want to make the point that they are NOT BAD. I have promoted them for years, as superfoods. They are. But in their raw form, and in large amounts, they can affect iodine levels. It’s a fact. THAT IS NOT MY OPINION. They contain healthy sulfur-based compounds, as well as lots of othernutrients. I recommend you eat them,but cook them first okay?
UPDATE [3-27-16] So I want to say this right now so it’s very clear and I said it above too: You can absolutely EAT crucifer veggies if you want, they are superfoods, they should be STEAMED or COOKED and that will eliminate the goitrogenic substances. My article today is intended to warn you about these crucifers as RAW foods, or as a RAW powdered form like the sort you buy in certain green drink mixes at the health food store. Those are raw. Or when you juice raw kale or spinach, things like that. Those are the goitrogenic substances. It’s okay to eat them cooked, as much as you want.
END OF UPDATE
SUMMARY: Cabbage Radish Slaw uses a pre-shredded cabbage — kale — carrot — radish — etcmix from your grocers (or DIY) and coats all with an EASY to prepare vinaigrette dressing. The beauty of this recipe is it makes readily available, for easy frequent consumption, many differing vegetables that are not ordinarily consumed oftena total breeze.Consuming increased variety of vegetables (target 30 a week!) is the cornerstone of how diet can increase both the diversity and richness of the microbiome,both ecological parameters that promote optimal conditions for the microbiome. This translates to the host (that would be you) benefits with both increased immune status and health. In addition, the vinaigrette also uses the healthy fat, extra virgin olive oil (EVOO) to ensure absorption of fat-soluble vitamins and carotenoids. Because there are so many newcomers, under the recipe findMicrobiome → disease → Crib Notes For Dummies, and a summary of the interesting patterns emerging from the American Gut data.
Making sense of these concepts for chronic disease prevention and management:
Many Americans are woefully deficient in vegetable intake. It’s a double whammy contributing to BOTHmicrobiome decreased diversity and richness, in addition to phytonutrient and other vegetable compound deficiencies. Both the recipe in this post, and that provided in WHY EAT THE BEETS, CABBAGE, RED COLORS(a roasted vegetable salad recipe), deliciously, easily, & conveniently addressthis.
To hammer home this point: In fact, classification of people as lean or obese can be made solely on the basis of their gut microbiota with 90% accuracy. People who are obese harbour fewer types of microbes in their gut then lean people, AND have a significantly different abundance of specific taxa and functional genes.
How Many Vegetables Makes for a Happy Microbiome?
You already know that recent gene sequencing technological advances has launched new microbiome studies that are revolutionary in how we view biology; those books, including medical, will need to be rewritten as the PubMed studies connecting microbiome to disease only began to publish in 2013. One early finding of the “American Gut” crowd source microbiome gatheringproject showed how incredibly important a diet containing avariety of differing vegetables was for the health of the microbiome. Listen up! We are talking30 different varieties of plants consumed each week was found best for microbiome diversity & richness!This is a MAJOR new mindset for most who shudder with How To Do vegetables.
Eat lots of different plants: Eating 6 to 10 varieties each week is good, but eating 30 plus different varieties is best as these foods increase host diversity and richness.
Summary: This post nails the need for increased variety of vegetables for chronic disease prevention and management and addresses quantities. It includes a delicious, phytonutrient rich, and quick recipe for eating the beets, cabbage, red colors; this subcategory of vegetables can be a hard sale to your family but you’ll learn in this post why you want to include such. It is especially timely given the fall seasonal foods now available and your requests for more vegetable recipes.
This recipe is PALEO, SCD, GAPS, AIP, and NIGHTSHADE friendly fare, but notFODMAP friendly unless within your unique re-intro tolerance limits. Cabbage, beets and onions are fructans, one food compound eliminated on FODMAP unless you’ve reintroduced these vegetables and you know your tolerance quantities. Keep in mind that FODMAP loads are cumulative, and this recipe contains three fructan foods which bumps up it’s fructan total load. One family’s tip for integrating cabbage back into their low FODMAP lifestyle is detailed immediately below the recipe, and perhaps this preparation technique can work for you too.
I am glad to see the word is getting out on the importance of increasing carotenoids,
RA. Lupus, IBD, psoriasis, and neurological such as Parkinson’s and early memory loss/dementia, depression, anxiety, event PTSD (fighter pilots with narcolepsy), traumatic brain injury, as well as diabetes and obesity (to normalize blood sugars), and heart disease atherosclerosis which is now being looked at as possible autoimmune since it is a gut and inflammation issue.
Interestingly, the diet has been shown to statistically significantly increase micronutrient status from baseline to 12 months (see below slide.) Not surprising really when you realize vegetable wise, these folks (men and tall women) are consuming 9 cups of vegetables a day, 3 cups from each of three categories: greens, colorful, and sulfur rich. Smaller frames target 6 cups/day. There are other diet requirements as well.
Source: biomeonboardawareness.com
It is the gist of this diet, vegetable wise, that I want to focus as I do believe this is one part you need to get for chronic disease prevention and management. In general, when you eat whole foods you get much more than the vitamins; you get thousands of compounds that science has yet to discover and which aren’t present in supplements.All work synergistically together to give the cells in your body what they need.
Phytonutrients are one category of compounds found in food.
Fruits, vegetables, grains, legumes, nuts and teas are rich sources of phytonutrients.Phytonutrients help slow down the aging process, enhances immunity, and serves as antioxidants. Many subgroups comprise phytonutrients. Different phytonutrients offer different benefits and work synergistically with each other. One orange contains over 170different phytonutrients.
It is important to eat a variety of phytonutrients and to eat vegetable phytonutrients with a healthy fat for absorption.One strategy is to rotate diet. So for green phytonutrients, one day add in some kale, the next lettuce, the next spinach, and then beet greens or chard. You can use endless frozen varieties of greens in soups, smoothies, or even added to your eggs, with ease.Eating wide diverse foods gives more health-promoting phytonutrient benefits. Here’s what you can do with frozen phytonutrients:
Yellow, orange, and red pigment in fruits and vegetables and
Dark, green, leafy vegetables. Surprised? These are not the common yellow color since chlorophyll, the green pigment, masks the rich carotenoid, beta carotene, which greens contain.
Flavonoids (polyphenols, isoflavens, and phytoestrogens) Over 9000 flavonoids have been identified.Flavonoids are reddish pigments, found in red grape skins and citrus fruits. Polyphenols are found in green tea and berries. Isoflavones are found in peanuts, lentils, soy, and other legumes. Other phytonutrients include inositol phosphates (phytates),lignans found in flaxseed (phytoestrogens), isothiocyanates and indoles (indoles are found in cruciferous vegetables), phenols and cyclic compounds, saponins, sulfides, and thiols, and therpenes. Some of these are actually anti-nutrients and/or gut irritants. For example, some chronic kidney disease diets focus on reduced oxalate foods):
Slide source Maelán Fontes PhD — Food and Western Disease Beyond Nutrients: Antinutrients, https://www.youtube.com/watch?v=pb3CFXcqEcI
This recipe targets all three phytonutrient categories used for theWAHLs Protocolhealing diet
which consists of:greens, colorful, and sulfur rich foods; Details of each of these categories can be found below the recipe.Dr. Wahl explains that these categories can be thought of as:
providing your cells what they needandtaking away that which interferes with their proper function.
providing your cells what they need and taking away that which interferes with their proper function. 
