Desserts

Chocolate Cake

8 servings

1 ½ cups spelt flour
½ teaspoon xanthan gum*
½ cup unsweetened cocoa powder
¼ teaspoon baking powder
½ teaspoon baking soda
¼ teaspoon salt
T cup ground almonds (soaked overnight, dehydrated) ¾ cup butter

1 cup sugar
2 eggs, beaten

1 ½ teaspoons vanilla extract
1 cup chocolate milk
1. Preheat oven to 350°F.
2. Prepare two 8-inch round cake pans and grease.
3. Sift flour, xanthan gum, cocoa, baking powder, baking soda, and

salt in medium bowl.
4. Mix in the ground nuts. Set aside.

5. Using a food processor blend the butter and add the sugar. Add eggs and vanilla. Then add the milk and flour mixture. Blend well, but not too much.

6. Pour batter into prepared cake pans and bake for 25–30 minutes. Test for doneness with a toothpick; if it comes out clean it’s done.

7. Let stand for 10 minutes before turning out onto wire rack. Can be frosted or served plain.
* Can be purchased at health food store.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 440 26 51 7

Banana Ice Cream

Makes 1 quart

4 over-ripe bananas
2 tablespoons lecithin granules (optional, but adds creamy texture)
1½ cups milk (or coconut milk, or nut/rice milk, or half and half)
¼ cup sugar
1 teaspoon vanilla

1. In a food processor liquefy the bananas and the lecithin granules. While processor is still running add the remaining ingredients. Or, in an Omega juicer homogenize the bananas and mix with the remaining ingredients.

2. Depending on the size of the bananas, this will make up to 4 cups liquid. Add more milk if necessary to make one-quart of liquid. Pour the mixture into baking sheets or ice-cube trays and freeze until solid.

3. If using baking sheets, cut the frozen mixture into strips, if using ice-cube trays just pop out the cubes. Place frozen pieces back into juicer or food processor and blend until homogenized. Serve immediately.

Note: Ice cream will be thicker and creamier if the juicer body, cutter, blank, and bowl are chilled in the refrigerator 30 minutes before using.

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Variations:
Chocolate-Banana:

Add ½ cup cocoa or carob powder and an additional teaspoon of vanilla to the above recipe.

Tropical: (CT)
Use 2 over-ripe bananas, ½ cup strawberries, ½ cup finely cut pineapple, 1½ cups milk, 2 tablespoons lecithin granules (optional), and ½ cup sugar.
Coconut: (PT)
Use 2 eggs, 3 tablespoons lecithin granules, 3 cups coconut milk, S cup sugar, and 1 teaspoon vanilla.

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 261 10 44 4 286 11 47 4 286 11 50 4

Flourless Honey Almond Cookies

Makes one dozen cookies

2 large egg whites
1 pinch cream of tartar
2 tablespoons honey
½ teaspoon vanilla
1 pinch salt
1 cup almonds, ground

1. Preheat oven to 250°F. If not using a nonstick sheet, then lightly butter a regular cookie sheet.

 

2. Beat egg whites and the cream of tartar until stiff peaks form, and then gradually beat in honey, vanilla, and lemon zest. 3. Gently fold in ground almonds.

4. Drop 1 tablespoon of batter at a time onto prepared baking sheet, spacing about 2 inches apart. Bake for about 30 minutes. These cookies are soft right out of the oven but harden as they cool.

PT: Option to add 1 cup chopped walnuts.
CT: Serve with fresh berries or peach slices.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein

60 4 5 2
65 4 6 2
124 10 8 4

Lemon Coconut Pudding

6 servings

2 cups coconut, young
½ teaspoon lemon extract
1 teaspoon vanilla
½ teaspoon almond extract
1½ tablespoons lemon juice
2 drops stevia
½ teaspoon honey, to balance
1 pinch sea salt
1 cup water, in increments
1 cup ice cubes

1. In a high-speed blender, blend all ingredients, except ice, until smooth. Taste and adjust sweet balance. Add the ice and blend again until cool and creamy. Serve in small ramekin dishes.

2. Garnish with lemon zest.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 121 10 9 1

Yam “Chips” with Cinnamon and Nutmeg

4 servings

2 large yams, sliced ¼-inch thick
Olive oil, to drizzle
1 tablespoon ground cinnamon
1 teaspoon grated nutmeg
Honey, to drizzle

1. Preheat oven to 450°F.

2. Place sliced yams in a rectangular glass dish. Drizzle lightly with olive oil. Sprinkle with cinnamon and nutmeg. Drizzle with honey. Place in oven for 20 minutes.

3. Allow to cool slightly before serving.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams) Mixed 161 1 38 3

Yogurt with Vanilla, Cinnamon, Nutmeg, and Flax Seeds

4 servings

4 cups plain yogurt (PT), or low-fat plain yogurt (CT) 1½ tablespoons vanilla extract
1½ tablespoons cinnamon

2 teaspoons nutmeg
1 tablespoon maple syrup
2 tablespoons ground flax seeds (PT), or 1 tablespoon flax seeds (CT)

1. Mix all ingredients in a medium mixing bowl. Divide into 4 serving bowls. Serve immediately.

 

CT: Add fresh berries.

 

Recipe Type Calories Total Fat (grams) Carbs (grams) Protein (grams)

Mixed Carb
Protein 215 8 27 12 239 6 35 14 206 11 20 10

Appendix A

Information About Unusual Recipe Ingredients
Arrowroot

 

A grain free thickener made from the root of the tropical arrowroot plant. Unlike flour, once thickened, it is clear.

 

Celeriac or Celery Root

The root of a celery raised specifically for its root. It looks similar to a brown turnip, but is knobby. The flavor is like strong celery mixed with parsley. Choose a firm smaller sized root with a minimum of knobs.

Crème Fraiche

 

Similar to sour cream, but thicker. An advantage to using crème fraiche is that it can be boiled without curdling.

 

Daikon

 

Japanese radish. A white root similar in shape to a carrot. Choose daikon that is firm and unwrinkled.

 

Fish Sauce

A condiment and seasoning liquid made from salted, fermented fish. Can come in various flavors. A wide variety can be found in Asian markets.

Garam Masala

Blend of ground spices originating from India. May contain up to 12 spices but exact mixtures depend on the taste of the preparer. It can include the following spices: bay leaves, black pepper, cinnamon, cloves, coriander, cumin, cardamom, dried chilies, fennel, mace, nutmeg, turmeric, along with other spices. May be purchased in most supermarkets or made at home.

Ghee

Butter that has been slowly cooked until the milk solids separate from the liquid. Ghee is a form of clarified butter that cooks until all the liquid evaporates and the solids begin to brown. The result is a nutty flavor and a butter that can be cooked at higher temperatures. May be purchased in most supermarkets or made at home.

Gomasio

A seasoning made from toasted sesame seeds and sea salt. Can be purchased in most health food stores or Asian markets, or made at home.

Kaffir Lime Leaves

 

The leaf of a plant grown in Southeast Asia that is a seasoning ingredient often used in Thai soups, stir-fries, and curries. Kudzu

A thickener made from the root of the kudzu vine, often used instead of flour, cornstarch or arrowroot because of its superior essence and because it continues to thicken while cooling. Can be found in most Asian markets and some natural food stores.

Lemon Grass

An herb that imparts a sour-lemon flavor and fragrance often used in Thai cooking. Available in Asian markets and some supermarkets.

Mirin

 

Also referred to as rice wine or sake, mirin adds mild sweetness to a variety of sauces, vinaigrettes, vegetable dishes, and fish dishes. Miso

Fermented soybean paste that is used as a flavoring in many Japanese dishes. It is also used as a seasoning agent in place of Worcestershire sauce, salt or soy sauce. It should be added at the end of cooking, as heat will destroy miso’s beneficial microorganisms.

Nama Shoyu

 

Raw, organic, unpasteurized soy sauce often used the raw food cuisine.

 

Nutritional Yeast

An exceptionally nutrient dense food that has a slightly sweet and nutty taste. It has a rich protein content with a high vitamin B profile. It can be sprinkled on a variety of foods as desired.

Spirulina

A microalgae which can be found in powdered form or in capsules or tablets. A highly nutritious food often mixed into smoothies or other drinks.

Stevia

A natural sweetener made from an herb that is sweeter than sugar but essentially non-caloric and cannot be metabolized in the human digestive system. Can be found in most natural food stores.

Tahini

 

A thick paste made from ground sesame seeds. Can be found in most supermarkets and natural food stores.

 

Tamari

Similar to soy sauce but thicker. It is available in wheat and wheat-free varieties. Often considered superior to everyday soy sauce because soy often contains preservatives and is chemically processed.

Tamarind

A seasoning agent that comes from the fruit of a tamarind tree. A popular flavoring in East Indian and Middle Eastern cuisines. Usually used in paste form and can be found in Indian and Asian markets.

Tempeh

A fermented food made from soybeans. It has a hearty texture with a yeasty, nutty flavor. It is high in protein and low in fat. It is often used as a meat substitute because of its heartiness, ability to absorb flavors, and ability to hold its shape when cooked.

Turmeric

A seasoning agent that comes from the root of a plant related to ginger. It lends a yellow-orange color to foods as well as a warm, musky aroma. It is an essential ingredient of curry dishes.

Umeboshi—paste or vinegar

A Japanese seasoning agent made from pickled Japanese plums. It tastes very salty and tart, making it a good replacement for salt and vinegar in many recipes. It can be found in Asian markets and natural food stores.

Xanthan gum

 

Used as a thickener and emulsifier in foods. It is made from the fermentation of corn sugar.

Appendix B

Juicing For Your Nutritional Type

Juicing is an amazing way to accelerate your physical journey to optimal health. However, it is important to understand your nutritional type prior to starting a juicing program. Please refer to my book Take Control of Your Health for more complete information about Nutritional Typing.

According to Nutritional Typing principles, if you are a carb type, vegetable juicing is strongly recommended. With the patients in our clinic, we strongly encourage it if they expect to regain their health. If you are a mixed type, it is certainly useful to juice. However, protein types need to follow some specific guidelines to make it work for them.

Protein Types and Juicing

If you are a protein type, juicing needs to be done cautiously. The only vegetables that should be juiced are your prime protein type vegetables, which are celery, spinach, asparagus, string beans, and cauliflower (including the base).

It is important to keep your serving size of juice to no more than 6 oz., but don’t be surprised if you find that as little as 3–4 oz. of juice feels like the right serving size for you. For a protein type, 3–4 oz. of juice is a significant amount.

Also, to make drinking vegetable juice compatible with protein type metabolism (which needs high amounts of fat), it’s important to blend a source of raw fat into the juice. Raw cream, raw butter, raw eggs, avocado, coconut butter, or freshly ground flax seed meal are the sources of raw fat that we most recommend. In addition to adding a source of raw fat to your juice, you may also find that adding some or even all of the vegetable pulp into your juice helps to make drinking the juiced vegetables more satisfying to you.

Beating Hepatitis C and Arthritis

I came to see Dr. Mercola for hepatitis C and arthritis. The biggest change that I made was in following the Take Control of Your Health program and eating for my nutritional type. Within a

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week of making the changes, I noticed a difference in how I felt. I began vegetable juicing and I now drink the juice with every meal. I eat as much organic food as possible along with virtually no sugar or grain. My cravings for sugar and my old way of eating are gone. A great side effect of the program is that I’ve lost over 35 pounds in two months… and my arthritis has improved. Since starting the program, I can honestly say I’ve never felt better.

—Brian McIntyre

 

Some Reasons to Juice

 

Here are three main reasons why you will want to consider incorporating vegetable juicing into your health program:

 

1. Juicing helps you absorb all the nutrients from the vegetables.

This is important because most of us have impaired digestion as a result of making less-than-optimal food choices over many years. This limits your body’s ability to absorb all the nutrients from the vegetables. Juicing will help to “pre-digest” them for you, so you will receive most of the nutrition, rather than having it go down the toilet.

2. Juicing allows you to consume an optimal amount of vegetables in an efficient manner.

If you are a carb type, you should eat one pound of raw vegetables per 50 pounds of body weight per day. Some people may find eating that many vegetables difficult, but you can easily accomplish it with a quick glass of vegetable juice.

3. You can add a wider variety of vegetables in your diet.

Many people eat the same vegetable salads everyday. This violates the principle of regular food rotation and increases your chance of developing an allergy to a certain food. But with juicing, you can experience a wide variety of vegetables that you may not normally eat.

If you are new to juicing, I recommend a mid-priced juicer. The cheap centrifugal juicers (like the Juiceman) break easily, produce low quality juice and are very loud, which may contribute to hearing loss.

My favorite juicer is the Omega Juicer. (See Appendix B) Many of my patients thought that juicing would be a real chore, but the majority were pleasantly surprised to find that it was much easier than they thought it would be. This is partly related to the fact that you should only start by juicing vegetables that you enjoy eating non-juiced. The juice should taste pleasant—not make you nauseous.
It is important to listen to your body when juicing. Your stomach should be happy all morning long. If it is churning, growling, or generally making its presence known, you probably juiced something you should not be eating. Personally, I’ve noticed that I can’t digest large amounts of cabbage, but if I spread it out over time, I do fine.

Lesson 1: Drink vegetable juice for breakfast.

Vegetable juice is a great breakfast when balanced with some essential oils and a bit of chlorella. Please remember that vegetable juice and fruit juices are two completely different substances in terms of nutrition. Ideally, you should avoid fruit juices. Although vegetable juice is processed, it doesn’t raise insulin levels like fruit juice. The only exceptions would be carrot and beet juice (and most vegetables that grow underground), which function similarly to fruit juice.

Lesson 2: Get ready to juice!

Step 1: Now that you’re ready for the benefits of vegetable juice, you need to know what to juice. I recommend starting out with these vegetables, as they are the easiest to digest:

• Celery
• Fennel (anise)
• Cucumbers

These aren’t as nutrient dense as the dark green vegetables, which should be avoided if you are a protein type (with exception of spinach). Once you get used to these initial three vegetables, you can start adding the more nutritionally valuable, but less palatable, vegetables into your juice.

Vegetables to avoid include carrots and beets. Most people who juice usually use carrots. The reason they taste so good is that they are full of sugar. I would definitely avoid all vegetables that grow underground to avoid an increase in your insulin levels.

If you are healthy, you can add about one pound of carrots or beets per week. I do believe that the deep, intense colors of these foods provide additional benefits for many that are just not available in the green vegetables listed above.

Step 2: When you’ve acclimatized yourself to juicing, you can start adding these vegetables:

• Red leaf lettuce
• Green Leaf lettuce
• Romaine lettuce
• Endive
• Escarole
• Spinach

Step 3: After you’re used to these, go to the next step:
• Cabbage
• Chinese Cabbage
• Bok Choy

Step 4: When you’re ready, move on to adding herbs to your juicing. Herbs also make wonderful combinations. Here are two that work exceptionally well:

• Parsley
• Cilantro

You need to be cautious with cilantro, as many cannot tolerate it well. If you are new to juicing, hold off. These are more challenging vegetables to consume, but they are highly beneficial.
Step 5: The last step is to use just one or two of these leaves, as they are bitter:

• Kale
• Collard Greens
• Dandelion Greens
• Mustard Greens (bitter)

An interesting side note: cabbage juice is one of the most healing nutrients for ulcer repair, as it is a huge source of vitamin U.
When purchasing collard greens, find a store that sells the leaves still attached to the main stalk. If they have been cut off, the vegetable rapidly loses many of its valuable nutrients.

Lesson 3: Make your juice a balanced meal.

Balance your juice with protein and fat. Vegetable juice does not have much protein or fat, so it’s very important for you to include these fat and protein sources with your meal.

• Use eggs. Eggs will add a significant amount of beneficial fats and protein to your meal. An egg has about 8 grams of protein, so you can add two to four eggs per meal. I suggest that you blend the whole eggs raw, right into the vegetable juice. The reason I advocate this is because once you heat the eggs, many of their nutrients become damaged. If you are concerned about salmonella, purchase organic eggs; it’s unlikely you’ll have any problems.

There is a potential problem with using the entire raw egg if you are pregnant. Biotin deficiency, a common concern in pregnancy, could be worsened by consuming whole, raw eggs.

• For increased satiety, blend in some seeds. If you get hungry easily after juicing, put your juice and seeds in the blender to make a higher fat drink. Seeds are full of protein and essential fatty acids that bring a juice into balance beautifully. I recommend pumpkin and flax seeds. If you use flax seeds, use a coffee grinder to grind them first and drink immediately after blending into the juice.
• Use chlorella. Chlorella is an incredibly powerful nutrient from the sea and is a form of algae. I use it quite a bit for mercury detoxification, as it binds strongly to mercury to eliminate it from the body. The normal dose is one teaspoon in the juice. However, about 30 percent of people cannot tolerate the chlorella. If it makes you nauseous, you should definitely avoid it. The advantages of chlorella are:

• Provides a high source of chlorophyll
• Adds magnesium and protein

•Binds to heavy metals and pesticides to promote their removal from the body

 

If you have high iron or vitamin D levels, you will want to avoid chlorella, as it is loaded with both of these nutrients.

• Add spirulina. Spirulina is another algae that has many similar benefits and is a good balance to chlorella. However, it does not bind to heavy metals the way chlorella does.

• Consider a protein powder. I personally prefer to drink raw eggs for my breakfast protein. Fresh juice mixed with a protein powder is also a very convenient meal. Whey protein is the best type of powder as it is the most complete protein and the easiest to digest. Although whey protein is from milk and many people have lactose intolerance or an allergy to dairy, the major protein in milk that causes an allergy is casein.

Fortunately, whey protein does not contain casein. So, most people digest whey protein quite well. The most popular protein powders are the made from soy protein, which I do not recommend due to negative effects unfermented soy has on the body.

• Add some garlic. I like to add one clove of garlic in my juice, as it incorporates the incredible healing potential of fresh garlic. I strongly advise you to do this regularly to balance out your bowel flora. The ideal dose is just below the social threshold where people start to notice that you have eaten garlic. One large clove, two medium cloves, or three small cloves is the recommended dose.
• Add oil. But not just any oil! I highly recommend cod liver oil for the winter months and fish oil for the summer months.

However, if you live in a primarily sunny climate, I wouldn’t advise taking cod liver oil. The reason for this is that cod liver oil has a level of vitamin D that can be toxic to those in very sunny climates. The dose for cod liver oil or fish oil is one teaspoon for every 25 to 40 pounds of body weight. Please note that cod liver oil can raise your vitamin D levels to unhealthy ranges. Ideally, you should have your doctor monitor your vitamin D levels with a blood test while taking cod liver oil.

The reason why adding oil (fat) to your vegetable juice may be helpful is that fat can help you better absorb the vitamin K from your vegetable juice (since vitamin K is a fat soluble vitamin). Vitamin K is very important for gluing the calcium into your bone matrix and helping you build stronger bones. Additionally, new research suggests that vitamin K significantly reduces calcification in the arteries.

Adding raw egg yolks, as described above, will also help you to absorb all the vitamin K from the juice. You could also use flax as a source of omega-3 fat, but many people have problems digesting it.

Lesson 4: Make your juice taste great.

 

If you would like to make your juice more palatable, especially in the beginning, you can add these elements:

• Coconut: This is one of my favorites! You can purchase the whole coconut or use unsweetened shredded coconut. It adds a delightful flavor and is an excellent source of fat to balance the meal. Coconut has medium chain triglycerides, which have many health benefits.

• Cranberries: You can also add some cranberries if you enjoy them. Researchers have discovered that cranberries have five times the antioxidant content of broccoli, which means they may protect against cancer, stroke, and heart disease. In addition, they are full of phytonutrients and can help women avoid urinary tract infections. Limit the cranberries to about 4 ounces per pint of juice.
• Lemons: You can also add half a lemon (leaving much of the white rind on). If you are a protein nutritional type, you will not want to use lemons, as they will push your pH in the wrong direction.

• Fresh ginger: This is an excellent addition if you can tolerate it. It gives your juice a little “kick”.

 

Lesson 5: Drink your vegetable juice right away or store it very carefully.

Juicing is a time-consuming process, so you’ll probably be thinking to yourself, “I wonder if I can juice first thing and then drink it later?” This isn’t a great idea. Vegetable juice is perishable, so it’s best to drink all of your juice immediately.

However, if you’re careful, you can store your juice for up to 24 hours with only moderate nutritional decline.

 

To store your juice:

1. Put the juice in a glass jar with an airtight lid and fill it to the very top. There should be a minimum amount of air in the jar, as the oxygen in air (air is about 20 percent oxygen) will “oxidize” and damage the juice. You can also use a “Food Saver” (See TakeControlofYourHealth.com) if the juice is stored in a Ball jar, to evacuate the air from the container. This is not necessary if the jar is completely filled with fluid, but recommended if it is partially filled.

2. Wrap the jar with aluminum foil to block out all light. Light damages the juice.

 

3. Store it in the refrigerator until about 30 minutes prior to drinking, as vegetable juice should be consumed at room