AD Recipes and Supplements

 

Simple Recipes To Try

I put together some very simple recipes I've been using during this diet. I will post more advanced recipes in the future. 

Breakfast:

Sweet Potato Avocado “Toast”

A gluten-free twist on every millenial’s favorite food!

Ingredients:

1. 1 large sweet potato (one that is more oval or oblong will work better than one that’s round)

2. 1 avocado

3. 1 c Broccoli Sprouts

4. Salt to taste

Instructions:

1. Wash and slice the sweet potato lengthwise into ¼ inch slices

2. Toast these slices in a toaster oven on high. Check after 10 minutes to see if it is cooked all the way through and put back in for another 5 minutes if necessary.

3. While the potatoes are toasting, cut open the avocado and mash in a bowl with salt.

4. Spread the mashed avocado over your finished pieces of “toast”

5. Top with broccoli sprouts

Hearty Frittata

This is a good recipe for a Sunday brunch treat!

Ingredients:

1. 2 tbsp ghee

2. 1 onion, diced

3. 2 cloves garlic, minced

4. 1 c mushrooms, chopped

5. 1 c broccoli, chopped

6. 2 c spinach

7. 8 large eggs

8. Salt and pepper, to taste

Instructions:

1. Preheat the oven to 400 degrees F

2. Melt 2 tbsp ghee in a cast iron skillet over medium heat

3. Cook the onions and garlic until fragrant (about 2-3 minutes)

4. Add the mushrooms and cook for 2 more minutes

5. Add the broccoli and spinach and cook until the spinach is wilted (about 2 more minutes)

6. While the vegetables are cooking, whisk the eggs in a large bowl

7. Pour the eggs over the vegetables, making sure everything is covered and reduce heat to low

8. Once the eggs at the edge of the pan are beginning to set, move the pan into the oven

9. Bake for 8-10 minutes, until the eggs are fully set and the middle is not runny

10. Remove from the oven and allow to cool for 5 minutes before cutting into slices

Lunch:

Kale Caesar Salad

Caesar salads are usually packed with unhealthy dressing, cheese, and croutons.  In my version, you use kale and a dressing from plain yogurt.

Ingredients:

1. 1 c kale, finely chopped

2. 1 c broccoli sprouts

3. 1 c

Dressing:

1. 3 cloves of garlic, minced

2. ½ c plain unsweetened coconut yogurt

3. 2 tsp nutritional yeast

4. ½ tbsp horseradish

5. Juice of 1 fresh lemon

6. 4 anchovies, minced

7. ½ tsp salt

8. ½ tsp pepper

9. ½ c olive oil

Instructions

1. In a food processor, blend all the ingredients except the olive oil.

2. After blending, slowly mix in the olive oil.

3. Toss the kale in the dressing

4. Mix in the corn and broccoli sprouts

Cabbage Slaw

This Asian-inspired cabbage slaw is bright and tasty.

Ingredients:

1. ½ red cabbage, shredded

2. 1 carrot, shredded

3. 1/2 green apple, cut into thin “matchstick” pieces

4. 1 jicama, cut into thin “matchstick” pieces

5. 1 c shredded broccoli stems

6. ½ c cilantro, chopped

Dressing:

1. 2 tsp sesame oil

2. 2 ½ tbsp coconut amino

3. ¼ c lemon juice

4. 1 tsp ginger powder

5. Salt and pepper to taste

6. 1 tbsp olive oil

Instructions

1. Mix all the dressing ingredients together

2. Toss the slaw ingredients in the dressing

Dinner:

Stuffed Mushrooms

These mushrooms are packed with roasted veggies.

Ingredients:

1. 4 large portobello mushrooms

2. 4 tbsp ghee

3. 1 onion, minced

4. 2 cloves garlic, minced

5. 1 zucchini, chopped

6. 2 c spinach chopped

7. 1 c basil leaves, chopped

8. 1 tsp nutritional yeast

Instructions:

1. Preheat the oven to 375 degrees F

2. Remove the stems of the mushrooms and chop them up with the other chopped vegetables. Lay the caps of the mushrooms out on a baking sheet.

3. Heat the ghee in a skillet at medium-high heat.

4. Add the onions and garlic and cook about 2 minutes

5. Add the chopped mushroom stems and zucchini, cook for 2 more minutes.

6. Add the spinach and stir until wilted.

7. Remove the pan from heat and mix in the nutritional yeast and basil leaves.

8. Fill each mushroom with the vegetable mixture

9. Bake in the oven for 15 minutes or until mushrooms look tender

Grilled Mackerel and Daikon

Grilled mackerel is called saba shioyaki in Japanese and it is a very common food, as is daikon, or white radish.

Ingredients:

1. 2 mackerel fillets

2. Salt

3. 2 tbsp ghee

4. 2 inches of daikon radish

Instructions:

1. Grate the radish, and set aside.

2. Cover a frying pan with aluminum foil.

3. Cut each mackerel fillet in half. Salt both sides of the fish.

4. Heat the frying pan at medium heat, and melt the ghee on the surface of the aluminum foil.

5. Place the fish skin side down on the foil. Cook 7-8 minutes on each side, or until brown and cooked through.

6. Enjoy the fish with the side of daikon.

Roasted Baby Bok Choy

This also makes a great side dish for your grilled mackerel.

Ingredients:

1. 3 c baby bok choy

2. 3 tbsp olive oil

3. 2 cloves garlic, minced

4. Salt and pepper

Instructions:

1. Preheat oven to 400 degrees F

2. Lay out the bok choy on a baking sheet and drizzle the oil on it. Sprinkle on the garlic and salt and pepper.

3. Roast for about 10 minutes, keeping an eye on it to make sure it doesn’t get too burnt.

Sweet Potato Coconut Soup

This blended soup is perfect for fall and cozying up with a cup of herbal tea.

Ingredients:

1. 3 tbsp olive oil

2. ½ sweet onion, chopped

3. 2 stalks celery, chopped

4. 2 cloves garlic, minced

5. 2 in fresh ginger, peeled and minced (or 2 tbsp minced ginger)

6. 2 medium sweet potatoes, chopped

7. 3 carrots, chopped

8. 4 c broth (or water)

9. 1 can coconut milk

10. 1 tbsp cinnamon

Instructions:

1. Heat olive oil in the bottom of a pot or dutch oven over medium-high heat

2. Add onion, celery, garlic, and ginger and saute until fragrant, about 3 minutes

3. Add sweet potatoes, carrots, and broth

4. Bring to a boil and switch to low heat, letting it continue to bubble uncovered until potatoes are tender, about 15 minutes

5. Remove from heat and add coconut milk and cinnamon

6. Using an immersion blender, carefully blend until desired consistency (I prefer it a little on the chunkier side)

*If you don’t have an immersion blender, you can use a regular blender, doing half the batch or less at a time.

Snacks:

Kale and Jicama Chips

These chips are simple and delicious!

Ingredients:

1. 2 c kale, with stems removed

2. 2 c jicama, sliced very thinly

3. 3 tbsp olive oil

4. Salt and pepper

Instructions for the kale:

1. Preheat the oven to 375 degrees F

2. Tear the kale into evenly sized pieces and lay out on a baking sheet

3. Drizzle with oil and sprinkle with salt

4. Bake for about 10 minutes, flipping the chips about halfway

5. All them to cool before eating, they’ll “crisp up.”

Instructions for the jicama:

1. Preheat the oven to 400 degrees F

2. Lay out the slices on a baking sheet

3. Drizzle with oil and sprinkle with salt and pepper

4. Bake 25 minut es, taking out and flipping the chips halfway through

Desserts:

Grapefruit, Grape, Ginger Green Smoothie Bowl (4G Smoothie Bowl)

In addition to my PBJ smoothie, here’s another option you can try for a sweet treat.

Ingredients:

1. 1/2 grapefruit

2. 1/2 c frozen grapes

3. 1/2 apple (sweet like a honeycrisp or fuji)

4. 1 c spinach

5. 1 c broccoli sprouts

6. ½ tsp fresh minced ginger

7. 2-3 ice cubes

8. ½ c green tea (unsweetened)

Instructions:

1. Blend all ingredients in a blender and enjoy!

Other Recipes To Try:

Power Smoothie

Ingredients:

• 3 cups of unsweetened coconut milk (vanilla unsweetened is fine too)

• 2 cups of water

• 2-3 oz of Broccoli Sprouts

• 1-2 tablespoons of Caprylic Acid

• 1/4 cup of green banana flour resistant starch

• 1 cup of blueberries

• 1/4 cup of raw Cacao Powder

Directions: 

• Put all ingredients in the blender (Vitamix is superior) and blend until liquid or slightly chunky

• Serve in glass and enjoy

Notes:

• All ingredients are optional

• It is important to note that all these ingredients can be increased to make a larger amount of smoothie, but be wary of increasing the amount of blueberries as they are sugar.

Cauliflower Wedges

Ingredients:

• 1 head of Cauliflower

• 1 tablespoon of Ghee

• 1/4 cup of Olive Oil

Directions:

• Cut up cauliflower into wedge slices

• Lightly simmer them in ghee in a saucepan

• Put wedges on a glass tray in the oven at 350 degrees Fahrenheit for 20-30 minutes (flip half-way through)

• Take them out and you can eat these wedges with a fork or by hand-dipping them in warmed up ghee or room temperature olive oil - enjoy

Cauliflower Rice Mushrooms And Onions

Ingredients:

• 1 large Onion (red, yellow, or white)

• 1 cup of Bok Choy

• 2 cups of Mushrooms (sliced)

• 1 pack of Cauliflower Rice (I use the organic kind from Whole Foods)

• 2 tablespoons of Ghee

• 2 teaspoons of Garlic Powder or 1 Clove of Garlic

• 1 teaspoon of Sea Salt (or himalayan salt)

Directions:

• Sautee onions, bok choy, and mushrooms in ghee in a saucepan (do not overcook and burn ingredients).

• Pour cauliflower rice in the sauce pan with a garlic and salt.

• Stir ingredients and cover. Let ingredients simmer for about 5-10 minutes

• Serve, cool, and enjoy

Simple Salad

Ingredients:

• Handful of Arugula

• Handful of Spinach

• Handful of Kale

• Handful of Butter Leaf Lettuce

• 2 to 3 oz of Broccoli Sprouts.

• 1 avocado (large)

• 3 tablespoons of Olive Oil

Directions:

• Wash all leafy ingredients and broccoli sprouts in a strainer

• Add a sliced avocado and olive oil on top and enjoy

Easy Avocado

Ingredients:

• 1 avocado (large)

• Pinch of salt

• Pinch of cumin

• Pinch of black pepper

Directions:

• Slice avocado in half and remove pit

• Lightly sprinkle salt, cumin, and pepper to taste

• Eat with a fork and enjoy

Important Supplements Not Found In The Diet

Digestive Enzymes:

• HCL Acid - use when eating protein

• Amylase + Protease - use when eating resistant starches or carbs heavy foods

• Combo of Enzymes (ULTRA)

Some supplements that help support the diet:

• Citocholine - important for acetylcholine levels in the brain

• DHA (Fish Oil and Krill Oil) - necessary for inflammation of the brain and balancing out

• L-Glutamine - supports the gut

• Multivitamin (ONE) - as it is harder to get optimal nutrients through diet alone

• Vitamins

  • Vitamin B1

  • Pantothenic acid

  • Vitamin B6/B12/folate

  • Vitamin C

  • Vitamin D

  • Vitamin E

  • Vitamin K2

Other supplements found on the protocol can be found here.

Let me know your experiences with the Bredesen Recode Protocol and recipes with the Ketoflex 12/3 Diet in the comments below.

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