How Not to Die: Discover the Foods Scientifically Proven to Prevent and Reverse Disease

by Michael Greger

I don’t recommend ...

excessive seafood intake, which they defined as more than around three to four servings per month of such fish as tuna or snapper, elevates mercury levels and appeared to cause cognitive

dysfunction. The effect wasn’t large—only about a 5 percent drop in cognitive performance—but “a decrement [in executive function] that no one, let alone a health-conscious and achievement-oriented person, is likely to welcome.”

you can get the benefits without the risks by getting long-chain omega-3s from algae instead,47 which is where the fish primarily get it from to begin with.48

Brenda Davis and Vesanto Melina.

The Complete Guide to Adopting A PLant-based Diet

1 cup pitted dates 1 cup boiling water 1 teaspoon blended peeled lemon (see sidebar) Combine the dates and hot water in a heatproof bowl and set aside for 1 hour to soften the dates. Transfer the dates and water to a high-speed blender. Add the lemon and blend until smooth. Transfer to a glass jar or other airtight container with a tight-fitting lid. Store the syrup in the refrigerator for up to 2 to 3 weeks. USING BLENDED WHOLE LEMONS AND LIMES Instead of cooking with lemon or lime juice, use the blended whole fruit to get more nutritional benefit. When you use just the juice, you lose out on the fiber and all the nutrition that was attached to it. Here’s a great time-saver when cooking with blended lemon or lime. Peel and blend a whole lemon and then freeze it in 1-teaspoon portions—a small silicone ice cube tray is ideal for this. Then, grab a cube from the freezer whenever you need it!

2 tablespoons nutritional yeast* 1 tablespoon onion powder 1 tablespoon dried parsley 1 tablespoon dried basil 2 teaspoons dried thyme 2 teaspoons garlic powder 2 teaspoons dry mustard (mustard

powder) 2 teaspoons paprika ½ teaspoon ground turmeric ½ teaspoon celery seeds Combine all the ingredients in a spice grinder or blender

to mix well and pulverize the dried herbs and spices. Transfer the blend to a shaker bottle or jar with a tight-fitting lid. Store in a cool, dry place. * I recommend those with Crohn’s disease...

Leftover cooked grains are a great way to start the day—and quick, too! If you don’t have leftover grains, cook up a pot of your favorite grain the day

before and you’ll have the start of something good in the morning. 3 cups cooked whole grains (brown rice, quinoa, freekeh, or oats) ¾ cup cooked cannellini beans, mashed 2 cups Almond Milk 3 tablespoons ground flaxseeds 1 1-inch piece fresh turmeric, grated (or 1 teaspoon ground) 1 teaspoon grated fresh ginger (optional)

1 cup fresh or thawed frozen mixed berries 1 ripe banana, peeled and sliced 4 tablespoons Date Syrup (optional) In a microwave-safe bowl, combine the cooked grains, beans, Almond Milk, flaxseeds, turmeric, and ginger (if using). Mix wel...

Divide the grain mixture among four bowls. Top each serving with ¼ cup of the berries and one-quarter of the sliced banana. Drizzle each serving wit...

1 cup frozen shelled edamame, thawed 1 ripe Hass avocado, peeled and pitted 2 teaspoons blended peeled lime 1 teaspoon Savory Spice Blend 1/8 to ¼ teaspoon ground cumin, or to taste 1 Roma tomato, finely chopped 2 tablespoons chopped fresh cilantro 1 tablespoon minced red onion 1 tablespoon minced jalapeño pepper (optional)

Cook the edamame in a saucepan of boiling water until tender, 10 to 12 minutes. Drain and set aside to cool. In a food processor, combine the edamame, avocado, lime, Savory Spice Blend, and cumin, and process until smooth. Transfer to a bowl and fold in the tomato, cilantro, onion, and jalapeño (if using). Serve with vegetables for dipping.

1 cup old-fashioned rolled oats ½ cup walnut pieces 1 ¼-inch piece fresh turmeric, grated (or ¼ teaspoon ground) ½ cup chopped red onion 1/3 cup chopped mushrooms 1½ cups cooked or 115-ounce BPA-free can or Tetra Pak salt-free black beans, well rinsed and drained 2 tablespoons tahini or almond butter 1 tablespoon ground flaxseeds 1 tablespoon nutritional yeast 1 tablespoon chopped fresh parsley 2 teaspoons white miso paste 1 teaspoon onion powder ½ teaspoon garlic powder

½ teaspoon smoked paprika 1 teaspoon Savory Spice Blend Pulse the oats, walnuts, and turmeric in a food processor until they are finely ground. Add the onion, mushrooms, beans, tahini, and flaxseeds and pulse until well combined. Add the remaining ingredients and pulse to mix well. Pinch some of the mixture between your thumb and index finger to test whether it holds together. If the mixture is too wet, add more oats. If the mixture is too dry, add a little water, 1 tablespoon at a time. Transfer the mixture to a work surface and divide into four equal portions. Shape each into a patty about ½-inch thick and transfer to a plate. Refrigerate for 30 minutes. Preheat the oven to 375ºF. Line a baking sheet with a silicone mat or parchment paper and arrange the burgers on it. Bake until hot and lightly browned, turning once, about 25 minutes. Serve hot, as desired.