We recommend eating a wide variety of whole foods in a wide variety of healthy ways. Dr. Jaffe recommends enjoying a chili, a lentil stew or dal, a curry, a mushroom dish, a salad, and fermented foods at least once a week, with a weekly liquids-only day to give your digestive system a rest. Incorporate Dr. Jaffe’s combination of healthy foods at least once a week to ensure you are getting all of the necessary nutrients your body needs. Choose as much organic/biodynamic and locally grown food as possible to reduce risk of cancer, heart disease, and autoimmune disease and improve health outcomes.

Dr. J’s Perfect Recipe Base for his Favorite Dishes can be used as a starter in a few of the week’s recipe suggestions.

Chili:  Once a week, prepare a multi-bean chili, using different beans each week, chopped veggies, red onions or shallots, garlic, herbs, and spices, including chili powder and cumin. Be creative and try a variety of combinations. Beans provide plant protein, as well as fiber, iron and vitamins. Onions and garlic are GGOBE vegetables providing detoxification support and cardiovascular health. We have a couple different chili recipes posted: A Vegetable Chili recipe, with a few suggested variations, and a Zesty Vegan Mushroom Chili recipe. Try one and let us know what you think!

Lentil stew or dal: Once a week, choose any of the many lentil cultivars and create a dal with ginger, shallots, chopped vegetables, herbs, and spices, or a lentil stew. Lentils provide protein, fiber, and a variety of vitamins and minerals including folate, which is necessary for DNA production. Fun fact: if lentils are first sprouted before they are cooked, then they contain all essential amino acids to be considered a complete protein. If not, they are low in methionine and cystine. Try one of our lentil recipes: Indian Lentil Dal or Lentil Stew, Herbs and Spices.

Curry: Once a week, prepare a savory red, green, or yellow curry with bean curd glass noodles, galangal, Asian spices, and herbs. Again, the combinations and options are unlimited. Curry powder has been shown to improve circulation and lower blood pressure, and curry spices are rich in antiinflammatory compounds. Try our Vegan Pumpkin Curry or create your own curry meal.

Mushrooms or mushroom soup: Once a week, include mushrooms as a main dish or soup. You can stuff,bake, grill, or poach mushrooms (fungi) in bullion with sea vegetables, fresh herbs, and spices. Mushrooms are loaded with vitamins, minerals and antioxidants, and can help boost your immune system and support heart, brain, and digestive system health. Here is a Vegan Broccoli Mushroom Soup recipe that you can try. Or make mushrooms the star and grill or bake portobellos with fresh herbs and spices as your main course.

Salad: At least once a week, include a salad with your meal. One day a week it can be the main dish rather than a side. You might have a composed or wilted salad as the entrée for the day including raw vegetables, whole fruit, berries, nuts, seeds, and edible flowers. Salad vegetables including dark leafy greens, carrots, and tomatoes, among others, contain a variety of essential vitamins and minerals to support eye heath, heart health, digestive health, and more. Thee fruits and nuts provide additional nutrients to support overall health. We have a few great salad recipes to try: Our Colorful Composed Salad recipe comes straight from Dr. Jaffe, and includes a cute video. Our Vegan Cucumber Dill Salad is a refreshing side dish, and our Apple BlackBerry Chickpea Salad can be either a side or a main meal.

Fermented food: One day a week, be sure to add a fermented food such as kimchi, sauerkraut, or pickles with live cultures to your rotation to keep your gut micribiome healthy. Try our Fermented Cucumber Salad recipe or our Sugar-Free Kimchi recipe.

Liquid nutrients. One day a week, give your digestive system a rest by opting for broths, juices, teas, and water rather than solid foods. Learn more and get suggestions and ideas about how to implement the Nature’s pHarmacy Liquid Nutrient Plan.  

That should complete your weekly eating plan. A few other things to keep in mind while preparing your meals:

Eat al dente. This means using the least amount of heat to make the food appetizing; foods are healthier when they retain their bright colors after cooking.

Learn to look for full disclosure labels on foods and supplements to assure you the best value, effectiveness, and safer formulations.

Add Celtic Sea Salt, fresh ground peppercorns, and fresh ground nutmeg to improve the aroma and taste of whatever you are serving. Consider saffron and Ceylon cinnamon.

According to DrJ, following this life style banishes 80+% of chronic disease and suffering.

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