Mark Hyman - Food What the Heck Should I Cook

This book is intended to supplement, not replace, the advice of a trained health professional. If you know or suspect that you have a health problem, you should consult a health professional. The author and publisher specifically disclaim any liability, loss, or risk, personal or otherwise, that is incurred as a consequence, directly or indirectly, of the use and application of any of the contents of this book.

Copyright 2019 by Hyman Enterprises, LLC

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Cover photographs by Nicole Franzen

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Cover and interior design by Gary Tooth / Empire Design Studio

Photography by Nicole Franzen

Food styling by Vivian Lui

Photography props by Joni Noe

ISBN 978-0-316-45312-7

E3-20190910-JV-NF-ORI

Food: What the Heck Should I Cook?

Food: What the Heck Should I Eat?

Eat Fat, Get Thin

The Eat Fat, Get Thin Cookbook

The Blood Sugar Solution 10-Day Detox Diet

The Blood Sugar Solution 10-Day Detox Diet Cookbook

The Blood Sugar Solution

The Blood Sugar Solution Cookbook

The Daniel Plan

The Daniel Plan Cookbook

UltraPrevention

UltraMetabolism

The UltraMetabolism Cookbook

The Five Forces of Wellness (CD)

The UltraThyroid Solution

The UltraSimple Diet

The UltraMind Solution

Six Weeks to an UltraMind (CD)

UltraCalm (CD)

Cooking is a revolutionary act that can save our health, our economy, our climate, and our communities. To those who have never cooked, who want to cook and dont know how, or who love to cook but want to learn how to create more delicious meals to nourish body and soul, this book is for you.

Icons

Throughout this book, youll see helpful icons that identify important aspects of each recipe. Everything in this book follows my Pegan Diet guidelines, so all recipes are made of real food ingredients and are gluten-free, low-glycemic, and free from unhealthy fats. Most recipes are also grain-free and dairy-free, but not all of them, and many are vegan as well. Look for the following icons to identify certain ingredients right off the bat:

= Vegan = Contains Grains = Contains Dairy

A Little Help from My Friends

Youll notice recipes contributed by my good friends and colleagues who have realized the amazing impacts of the Pegan Diet in their own lives. I love sharing recipe ideas from others because sometimes one unique ingredient, or even a familiar one used in a creative way, can be the doorway to a new favorite meal. My recipe contributors include:

Chef Jos Andrs

Dave Asprey

Dr. Rupy Aujla

Mark Bittman

Chef David Bouley

Gisele Bndchen and Tom Brady

Chef Marco Canora

Kris Carr

Hugh Jackman

Dr. Deanna Minich

Dr. Mehmet Oz

Gwyneth Paltrow

Dr. David Perlmutter and Leize Perlmutter

Dr. Drew Ramsey

Cam Sims

Mark Sisson

Dr. Terry Wahls

Danielle Walker

Im so grateful to these wonderful folks for joining me in sharing the goodness of real food.

I hope you are beginning to think more about your own food philosophy, identifying your personal beliefs and goals, and seeing where there is room for improvement when it comes to your dietary choices. As you read on, youll learn much more about food quality, labeling, smart shopping, and healthful food prep to revamp your kitchen and your health.

I learned to love cooking in the 1970s, when many people thought Betty Crocker was a real woman. She was actually invented by the food industry to get mothers to incorporate processed food into home-cooked mealsremember Just add one can of Campbells Condensed Cream of Mushroom Soup to your casserole? It was the era of Tang (the drink of the astronauts in the Apollo space missions), Fleischmanns margarine, and bright orange Kraft Macaroni and Cheese. And who could forget the TV dinners? My favorite thing to do after school was to heat up the meat-like substance, grainy mashed potatoes, and overcooked peas and carrots of a Swanson Salisbury Steak dinner, set up my TV dinner tray (yes, it was a thing), and watch Superman and Batman.

We werent perfect, but despite the Western world slowly opting for convenience, in my house we were committed, for the most part, to eating fresh, real whole food. My mother made home-cooked meals with fresh ingredients from our suburban garden (a true anomaly at that time). She was taught by my deaf grandmother, Mary, to buy fresh, eat fresh.

My mother, Ruth, who grew up in New York in the 1930s in a Jewish family, told us stories of our great-grandmother Fanny, who would buy a live carp every Passover and keep it in the bathtub until it was time to make fresh gefilte fish. My mother and father lived in Europe for eleven years just after World War II. I was born in Barcelona and lived there until I was four years old, and I remember the smells and sounds of the food markets. Every day my mother would go to the local markets and buy