Category Archives: recipe

Anti-inflammatory diet, are 9 servings of vegetables per day possible?

I often recommend a specific diet to decrease inflammation, decrease pain, and improve healing of tissue. I have been asked by patients to post this nutritional plan on my website so here it is (see below). In addition to this post, I will place the diet on a separate page along with recipes for vegetable soup and bone broth.

The recipes (vegetable soup and bone broth) meet the anti-inflammatory diet guidelines and also follow the more restrictive “Autoimmune Protocol”. This nutritional approach provides an array of micro nutrients that fight inflammation, support tissue repair, decrease the risk of chronic disease, and help maintain  a healthy gut flora (good bacteria in the intestines).

When I recommend 9 servings per day of vegetables patients often tell me it is impossible to achieve.  But it is not impossible, nor is it impractical. Every Sunday afternoon I make a large pot of vegetable soup that will keep all week in the refrigerator. I bring  generous servings to work every day for breakfast, brunch, and/or lunch and add some meat or seafood prepared the evening before (left-overs) on the side. The key to eating 9 servings per day is to have a variety of vegetables at every meal. The vegetable soup makes that goal not just achievable but convenient.

The anti-inflammatory diet described below provides ample fiber to feed your healthy gut bacteria and avoids the sugar and refined starches that can produce gut dysbiosis (unhealthy balance of bacteria in the intestines). Vegetables provide five times the amount of fiber per calorie compared to grains. You do not need to eat bread or cereal to get fiber.

So here is the anti-inflammatory diet. it is consistent with the Mediterranean diet as well as an Ancestral-Paleo diet.

Caution: if you have diabetes and are taking medications, this diet reduces carbohydrates and eliminates added sugar so adjustments in diabetes medications are necessary to avoid potentially dangerous low blood sugars. So consult your physician or primary care practitioner.

9 SERVINGS  OF NON-STARCHY VEGETABLES PER DAY, 3 SERVINGS FROM EACH OF THREE CATEGORIES. Organic as much as possible. (Read about the Dirty Dozen here: Dirty Dozen | EWG’s 2017 Shopper’s Guide to Pesticides in Produce )

  • Arugula, Beet Greens, Bok Choy, Chard all colors, Chicory, Cilantro
  •  Dandelion Greens, Endive, Escarole, Kale-all kinds, Parsley, Radicchio
  • Radish leaves, Spinach, Turnip Greens, Watercress
  1. Colored vegetables, 3 cups daily:
  • GREEN: Artichoke, Asparagus, Avocado (FRUIT), Cabbage (red and green) Celery, Cucumber with skin, Okra, Olives, Peppers, Zucchini with skin
  • RED: Beets, red cabbage, red peppers, cooked tomatoes (fruit)
  • YELLOW: Carrots, Pumpkin, Squash-summer and winter, Sweet potato,
  1. SULFUR RICH VEGETABLES, 3 CUPS DAILY: Some leafy greens are also sulfur rich so there is overlap in these categories
  • Arugula, Asparagus, Bok Choy, Broccoli, Brussel sprouts, Cabbage, Cauliflower, Collard Greens, Garlic, Kale, Kohlrabi, Leeks, Mushrooms, Onions red-yellow-white, Radishes, Scallions, Shallots, Turnip Greens, Watercress.

Berries (any kind) ½ cup per day. This can be substituted for one serving of vegetables.

OMEGA-3 rich fish-seafood (at least 16 ounces per week)

  • Anchovies, clams, herring, mackerel, mussels, oysters, salmon, sardines, trout, calamari (squid), saltwater fish should be wild, shellfish farmed OK, farmed trout OK.

Meat ideally grass fed and grass finished, hormone and antibiotic free.

Poultry and eggs free range, any wild game meat or poultry.

Drink only filtered water, coffee, tea, bone broth (homemade is best) and kombucha.

No grains, cereal, bread, pasta, no food made from flour, no oats, wheat, barley, corn etc.

No legumes (beans), no peanuts

No dairy except Ghee for cooking (optional)

No processed food made with added sugar or hydrogenated oils (which contain trans-fats)

No “vegetable oils” (soy oil, corn oil, etc.)

Use only extra-virgin olive oil, coconut oil, avocado oil and ghee. Limit EVOO to low heat cooking or add after food is cooked. The other oils on this list have higher smoke points.

Do not use store-bought salad dressing which usually has added sugar and inflammatory vegetable oils. Make your own salad dressing with EVOO and vinegar or lemon juice.

For more information about the AIP (Autoimmune protocol)  I suggest you visit these websites:

Autoimmune gut-repair diet – Autoimmune protocol | Dr. K. News

The Autoimmune Protocol – The Paleo Mom

The Autoimmune protocol is more restrictive than the anti-inflammatory diet and is beneficial for individuals with autoimmune disease.

Live clean, sleep well, exercise outside in the sunshine, love and laugh.

Dr. Bob

Lamb Saag Gosht, Spicey Carrot Tagine, Cauliflower Rice

I just ate a most delicious paleo meal, crafted by my lovely wife Kathie.


The lamb and spinach dish on the left has some Indian spices. It comes from nom nom paleo.

Saag Gosht (Lamb with Spinach Sauce) | Award-Winning Paleo Recipes | Nom Nom Paleo®

On the right there are two recipes. Kathie used a cauliflower “rice” recipe from the Ancestral Table cookbook. (no rice, just cauliflower, it has the consistency of cous cous)

Ancestral Table

Here is the recipe.

Recipe Cauliflower Rice

She altered a tagine carrot recipe to eliminate the chick peas and made it paleo and served the tagine carrots over the cauliflower rice.

Recipe Spicey Carrot

Tagine Recipe Book

Wow was it good.

We had a laugh about the comments left on nom nom paleo about how delicious the “marrow” is. This is a lamb neck recipe. The “marrow” is actually spinal cord, nutrient dense.

Eat clean, live clean, spend time outdoors with those you love, meditate, exercise wisely and rest. Get plenty of restorative sleep.


Thai Red Curry Coconut Ginger Basil Chicken Soup

This delicious recipe will warm your soul, tingle your tongue, enhance your immune system, and enhance athletic performance. Use fresh organic ingredients, free range chicken for the healthiest soup.

  • 3-4  pounds whole chicken, organic, free range
  • fresh garlic, as much as you want, usually I press 4-6 cloves
  • two large yellow onions, sliced
  • one yam or sweet potato, peel and slice
  • two-three fresh beets with greens, peel and thinly slice, cut the greens into one inch pieces
  • one head kale, chop stems into one inch pieces
  • one head chard, chop stems into one inch pieces
  • 1/2 red cabbage, sliced
  • 1/2 cauliflower, slice
  • one quart coconut milk, full fat, not the light stuff
  • 4 carrots, whole
  • 2-4 TBS Thai red curry paste (how hot do you want it?)
  • one large piece (4-5 inches long) of fresh ginger root, grate it fresh
  • one tube of lemon grass (4 ounces, usually you can find this by fresh produce/herbs)
  • Thai or regular basil, as much as you want
  • 3 oz of lime juice
  • one orange sliced (include the skin)

Simmer chicken in water or chicken broth for 45-60 minutes or until fully cooked with onion and garlic, grated ginger, red thai curry paste and lemon grass.

Remove chicken from broth and let it cool off

While the chicken is cooking, saute the pieces of chard stems and kale stems in organic extra virgin coconut oil with cover on pan for 10 minutes,  then add to broth after the chicken is cooked and removed from the broth.

Add all the root vegetables to the broth and simmer until cooked to your preference of firmness or softness. Then add the greens and basil and lime juice, simmer for two minutes, then add the coconut milk and turn off the heat.

Cut up the chicken and add to the soup.

Optional,  cut up fresh fish into small 1 inch pieces and add to simmering broth at end of recipe, takes only 2 minutes to cook, You can also try scallops, shrimp, and squid (calamari) and use some fish or seafood stock.

The following is paraphrased from Jo Robinson’s Eating on the Wild Side, so I have placed it in quotations.

Most red-colored fruits and vegetables get color from anthocyanins or lycopenes. Beets get their red from phytonutrients called betalains. Beet juice in a test tube blocked proliferation of human cancer cells of the pancreas, stomach, prostate, lung, and brain by 85-100%. A dietary survey revealed that people who eat beets regularly have a lower risk of cancer, cardiovascular disease, diabetes, obesity, and diseases of the GI tract.

Beets contain nitrates that enhance cardiovascular function. British athletes in the 2012 Summer Olympics drank beet juice rather than Gatorade before their events. Mo Farah did that and won the fold medal for the men’s five and ten-kilometer races. Sedantary volunteers who consumed beet juice required 12 percent less effort to walk a given distance compared to when they drank a placebo juice.”

Langley, K, Dietary Nitrate Supplementation Reduces the O2 Cost of Walking and Running: A Placebo-Controlled Study. 2012 Journal of Applied Physiology 110: 591-600

Murphy, Margaret, et al., 2012 Whole Beetroot Consumption Acutely Improves Running Performance. journal of the Academy of Nutrition and Dietetics 112: 548-52

Reynolds, Gretchen 2012 Looking for Fitness in a Glass of Juice. New York Times, August 8.

For information on the potential health benefits of ginger here are a selected few results of a PubMed search using “ginger AND inflammation”, “ginger AND cancer”.

Anti-inflammatory effects of zingiber officinale in type 2 diabetic patients.

Antioxidant, anti-inflammatory and antinociceptive activities of essential oil from ginger.

Anti-neuroinflammatory capacity of fresh ginger is attributed mainly to 10-gingerol.

Protective effects of ginger-turmeric rhizomes mixture on joint inflammation, atherogenesis, kidney dysfunction and other complications in a rat model of human rheumatoid arthritis.

Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes.

Effects of ginger and its constituents on airway smooth muscle relaxation and calcium regulation.

Antioxidant activity and protecting health effects of common medicinal plants.

Enterohepatic re-circulation of bioactive ginger phytochemicals is associated with enhanced tumor growth-inhibitory activity of ginger extract.

[6]-Gingerol Prevents Disassembly of Cell Junctions and Activities of MMPs in Invasive Human Pancreas Cancer Cells through ERK/NF- κ B/Snail Signal Transduction Pathway.

Of course, the kale, chard, carrots, onions, garlic, coconut, orange, lime juice, and free range chicken also provide some great nutrients.

Most importantly, this tastes great and is easy to make.