Good Carbs / Suggested Vegetables:

Really try to get as much organic food as possible.

Costco is getting more organic food every day and the prices are getting better and better.

Vegetables should be cooked: Steamed, grilled, stir fried etc. Try not to microwave or boil unless you have to. While raw food may have more nutrients, cooked food is more absorbable.

· Cook your vegetables whenever possible. The more stomach problems you have the more likely raw vegetables will not agree with you.

· The green leafy vegetables that grow above ground are the lowest in sugar.

· Root vegetables like carrots and potatoes turn to sugar more quickly (except yams)

· Be careful about eating nuts and seeds. These foods can cause gut inflammation.

· Most people do not have a huge variety of foods. The thing that makes foods taste different is sauces.

· Vegetable juices are good but you really want the green juices. Most people use carrot, beats and apple which has too much sugar.

Avocado: Avocados while it technically is fruit, you can eat a lot of these because they have a lot of the good fats that you need. They are very versatile because they taste like whatever you season them with. I often add avocado mayonnaise, tajin, sumac, olives, salsa or just sea salt.

Avocado or guacamole makes a good snack. I often have it with gluten free crackers. Just be sure to put it in the app to see how it checks out for you.

Olives: Olives are the other good fatty fruit. I grind up Kalamata olives and add them to avocados. Any olives are OK.

Tomatoes: Tomatoes are a fruit not a vegetable but they don’t have a lot of carbs and therefore are a good choice. Tomatoes are loaded with pesticides. You need to wash them with a mild soap. Water alone won’t work. Better yet go organic.

Yams: This is my favorite most healthful food. The reason is that it is a starch so it satisfies like bread, rice, oats or potatoes, it tastes sweet and is has a low glycemic index which means that it does not cause a high insulin response. Potatoes are not a great choice because they turn to sugar too quickly.

Yam fries: You can buy “yam French fries” at Sprouts. Bake them, don’t fry them. The downside is that they have vegetable oil on them but still they are OK one is a while and they really do taste great.

Eat this with plenty of grass fed butter and sea salt. Cinnamon is also good on this. Try different sauces. I like to eat this on gluten free crackers such as “Mary’s Gone Crackers.” These crackers are not good for everyone because the seeds can be a problem. For those people there are other gluten free rice crackers. If you are on my program you are tracking the carbs in an app so you will be able to tell how many crackers you can have.

Spinach, Asparagus, Kale, Broccoli: Cook it. Use butter and sea salt, try different sauces.

Cauliflower: “Riced” cauliflower. You can make cauliflower like you make fried rice. You can even buy it in “riced” form from Trader Joes. Then stir fry it like fried rice.

Heat the olive oil, avocado oil or coconut oil in a large skillet over medium-high heat. At the first wisp of smoke from the oil, add the onions, and stir to coat. You can add other vegetables or eggs or anything else you might add to fried rice. You can add sea salt, Braggs Liquid Aminos or soy sauce (soy sauce has gluten so you may want to use tamari sauce.)

If you don’t want to buy it already “riced” then trim the cauliflower florets, cutting away as much stem as possible. In 3 batches, break up the florets into a food processor and pulse until the mixture resembles couscous.

Mushrooms: Most people will be OK with mushrooms but some people with gluten issues may have a hard time with mushrooms. As your gut heal this should get better.

Onions: Again some people with gluten issues have a hard time with onions but it will be OK for most people.

Zucchini is a good choice. Some people like to make it like look and feel like spaghetti. Try using a “Vegetable Spiral Slicer or a “Zucchini Pasta Noodle Spaghetti Maker.” Your zucchini will really have the feel of pasta.

· So between the cauliflower rice, the zucchini noodles and the yams you can still have those foods with a starchy feel and not feel deprived about not eating bread.

· Of course these are not the only vegetables you can have.

· If you are on my program you are tracking your foods in the app, so that will tell you if a food is high in carbs or not.

· Use non-porous cookware. Never use Teflon or aluminum or stainless steel unless you want to eat the metal in the pans. When you use non-porous cookware you need very little oil or butter to cook. But since you do want to consume the oil or butter, add it at the end so that it is not destroyed in the cooking process.  There are many brands of non-porous cookware.  Titanium is good but I prefer ceramic.  Look on line for what seems best but here is a good place to start.

Cook with olive oil, coconut oil, avocado oil or grass fed butter

Foods to be Cautious of:

Be careful of corn and soy: The problem here is that these foods are loaded with glyphosate (a bad pesticide) and therefore are extremely inflammatory. More so than any other food If you eat corn or soy it must be organic. For more about the problems with soy click here.

Tacos With Live Butter Lettuce​

I understand that just above this I said that you need to cook all of your food. That is true for many people but again not for everyone so here is a substitute for taco shells make with raw uncooked butter lettuce leaves.

You can buy them with the root still attached. This is called live butter lettuce.

Live butter lettuce can last in your refrigerator for up to 3 weeks.

Use these leaves in place of a taco shell.

Baked Yam Fries

Cooked Spinach


Cooked Kale

Use grass fed butter

A great rice substitute

This turns zucchini into noodles

California Organic Olive Oil

Avocado Oil

Kerrygold is Grass Fed Butter.  They sell it as Costco and Sprouts

Grass Fed Butter is the same as "Pasture Raised" butter. 

"Pasture" Raised is not the same as "Pasturized"

Organic Whipping Cream (Heavy Cream) is an OK substitute for butter if you really don't want to use butter, but most people do like the butter.  You should try that first.

Avocado Mayonnaise

Healthy Cookware