Recipe Book

TheWrinkleCureTM

Simple, delicious and anti-inflammatory recipes to achieve radiant health, natural beauty and healthy weight.

I believe that true beauty is radiant health, which starts with the foods we eat. To help you choose the right foods, I compiled this booklet of easy yet delicious recipes. It is my goal to provide you with all the tools and guidance that you need to ensure success.The results you can look forward to include a revitalized face and body, increased stamina, vigor and overall health.

If you follow these simple guidelines you will see visible results from the Perricone Anti-inflammatory Lifestyle in as little as three days.

Looking good and having a positive body image is not vanity – it is your road to a long, healthy and happy life.

Thank you for allowing me to join you on this exciting journey.

Nicholas Perricone, MD

SaladsAs a dermatologist, I am a huge fan of salads because they are such a delicious way to incorporate fresh fruits, vegetables, protein and fiber into our daily diets.

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Consider these important tips when making salads:

For a complete meal, add a quality source of protein yyto your salad. This can include canned salmon, chicken or turkey breast, tofu, shrimp, scallops, crab or lobster meat, hard boiled eggs, etc. Protein is critical in cellular repair and since humans can’t store protein, it must be replenished regularly.

Use fresh and dried herbs and spices liberally. Try both yyfresh and dried – oregano, ginger, cayenne pepper, basil, marjoram, turmeric, garlic, cinnamon, etc., for their superior flavor and their extremely high levels of anti-inflammatory antioxidants and other anti-inflammatory phytonutrients.

Don’t forget the fiber.yy Add a couple of tablespoons of cooked chick peas or lentils to your salad for high fiber. A diet rich in high fiber foods is indispensable in controlling unwanted weight gain.

wyy Constipation can result as you increase fiber intake if your water intake is not adequate.

Choose organic, free-range chicken and turkeyyy for superior flavor and to avoid the antibiotics and processing of regular commercially raised poultry.

Buy organic.yy Pesticides can leave toxic residues on plants that may harm your organ systems.

Choose eggs from cage-free chickens that are fed yydiets high in the Omega-3s, such as flax seed. These eggs are now widely available and are a much healthier choice than conventional eggs.

Choose wild Alaskan salmon over farm-raised.yy

Introduce anchovies and sardines into your dietyy – these tiny little fish deliver enormous health and beauty benefits. They are rich sources of the omega-3 essential fatty acids, and because they are low on the food chain, they are less contaminated than larger fish. Also, they contain DMAE to help keep skin toned and firm. A great way to introduce anchovies is to add anchovy paste (or mash a few anchovies) to your salad dressing. This is particularly delicious and an important staple of the original Caesar salad – just remember to hold the croutons!

Sauté foods over medium heat and do not brown yythe food, which leads to the development of inflammatory compounds destructive to health and beauty.

Make liberal use of onions, garlic, scallions, chopped yychives and other members of the onion family for both their unique flavors and their outstanding health benefits.

Don’t forget the sproutsyy . Broccoli sprouts are exceptionally high in antioxidants. However all sprouts – from alfalfa to sunflower, lentil to radish – offer outstanding health benefits and flavor.

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Lettuce is generally the base of many salads. Popular varieties include:

There is also an excellent array of ‘accent’ greens that can be added to salads. These include:

When choosing lettuce for salads, the darker green yythe better. Choose romaine, mixed baby greens, mesclun, arugula, kale, spinach, escarole, broccoli rabe, etc. Avoid iceberg.

Add leftover cooked veggies to saladsyy – asparagus, zucchini, broccoli, etc. are delightful when simply dressed with extra virgin olive oil and fresh lemon juice.

Nuts and seeds also make a great addition to salads.yy

If you want radiant, supple skin don’t go low-fat or yyfat-free! Extra virgin olive oil on your salads will help you absorb nutrients from your foods.

Cottage, ricotta, feta or farmer’s cheese are good yysources of protein and calcium and complement many salad recipes – both vegetable or fruit based. Add one or two ounces of a good source of carbo-yyhydrate such as beans, black beans, chick peas or lentils. Since many of these recipes are low carb, without this addition you may feel lightheaded. I buy cans of organic beans and lentils for a simple way to add these excellent, nutritious and delicious sources of low glycemic carbs and high fiber to meals.

Wash and dry all of your veggies, fruits and salad yygreens thoroughly. For lettuce and other greens, dry in a salad spinner.

BibbyyBostonyyGreen or Red Oak Leafyy

Red or Green LeafyyRomaineyySpinachyy

ArugulayyBelgian EndiveyyBroccoli RabeyyCollard GreensyyCurly EndiveyyDandelion GreensyyEscaroleyyCabbage and yyChinese Cabbage

RadicchioyyTurnip GreensyyWatercressyyChicoryyyBok ChoyyySwiss ChardyyKaleyy

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Simple Tossed SaladThis simple salad makes a great base for additional ingredients such as nuts, seeds, beans, cooked or raw veggies, sprouts, etc.

SERVES 1–2

Ingredients

2 cups lettuceleavestornintosmallerpieces2 tomatoes,quarteredlengthwiseto taste thinslicesofredonion1 tbsp freshorganicvinaigretteorotherfavorite

Preparation

In a large bowl, toss together lettuce, onion, tomatoes and vinaigrette.

Classic VinaigretteThis delightful recipe can also be used as a marinade. For an even simpler recipe, omit herbs and garlic.

SERVES 5–6

Ingredients

6 tbsp oliveoil3 tbsp freshlemonjuice2 tbsp choppedfreshparsley2 garlicorshallotcloves,chopped1 tsp driedbasil,crumbled

tsp driedcrushedredpepper1 pinch driedoregano

Preparation

Combine all ingredients in a small bowl and whisk to blend. Season to taste with sea salt and freshly ground black pepper.

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Classic ColeslawA great way to enjoy the superior health benefits of cabbage.

SERVES 4

Ingredients

1 cup shreddedorganicgreencabbage1 cup shreddedorganicredcabbage 1 cup shreddedcarrots 1 cup slicedscallion

cup whitewinevinegar 1 clovegarlic,minced

tsp eachgroundcumin,oregano,anddrymustardto taste seasaltandgroundpepper

Preparation

Combine cabbage, carrots, and onions. Mix together the vinegar, garlic and spices in a small bowl. Pour over veggies, toss well and chill for at least 4 hours.

Feta, Toasted Walnut and Fresh Pear PlatterFeta cheese is a rich and creamy soft cheese of Greece, authentically made of whole sheep’s milk, although many are now made with goat’s milk or a mixture of the two. When possible, purchase feta cheese made from goat and/or sheep’s milk. This is far superior to feta made from cow’s milk.

SERVES 3

Ingredients

lb slicedfetacheese1 cup toastedwalnuts3 pears,sliced to taste freshblackpepper

Preparation

Arrange the feta slices down the center of a large platter. Arrange the pear slices around the feta. Grate fresh black pepper over feta; sprinkle with toasted walnuts and serve.

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Spinach Salad with Fresh RaspberriesThe addition of the fresh raspberries transforms this salad from the delightful to the divine.

SERVES 4

Dressing ingredients

2 tbsp raspberryvinegar (maysubsitutewinevinegar)1 tbsp balsamicvinegar1 tbsp low-sodiumtamari(soysauce)

tsp Dijonmustard1 tsp peeledmincedfreshgingerroot1 clove garlic,mincedandmashedintoapaste

tsp salt tsp chilipowder tsp freshlygroundblackpepper,ortotaste cup extravirginoliveoil

Salad ingredients

1 lb babyspinach,coarsestemsdiscarded andleaveswashedwellandspundry6 cherrytomatoes

cup freshraspberries4 scallions,choppedfine

cup walnuts,toastedandchoppedcoarsely

PreparationTo make dressing: In a bowl, whisk together all dressing ingredients except oil. Add oil in a stream, whisking, and whisk until emulsified. (Dressing may be made 2 days ahead and chilled, covered.)

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Greek Salad Topping choices: grilled chicken, salmon, shrimp or tofu.

SERVES 2 (GENEROUSLY)

Ingredients

1 cup babyspinachleavesorromainelettuce tornintobitesizepieces1 smallgreenbellpepper,chopped cucumber,chopped redonion,sliced

1 cup cherrytomatoes,halved cup GreekorKalamataolives

2 tsp finelychoppedfreshoregano3 tsp choppedfreshItalianparsley2 tsp freshlemonjuice2 tbsp extra-virginoliveoil1 clovegarlic,minced1 6ozpiecefeta,quartered

cup chickpeasto taste freshpepper8 – 12 oz grilledchicken,salmon,shrimportofu

Preparation

Whisk olive oil, lemon juice and garlic together in a small bowl. Set aside. Combine the rest of the ingredients in a large wooden salad bowl. Add dressing and gently toss until all ingredients are coated with dressing.

Three Bean SaladFor convenience, choose canned beans, drained and rinsed.

SERVES 3–4

Ingredients

1 cups (cooked)organickidneybeans, drainedandrinsed1 cups (cooked)organicchickpeas, drainedandrinsed2 cups fresh-cookedorganicgreenbeans, choppedinto2-inchpieces

cup organicgreenonions,sliced cup choppedorganicItalianparsley

Dressing

cup extravirginoliveoil3 tsp whitewinevinegar1 clovegarlic,mincedto taste seasaltandgroundblackpepper1 pinch crushedredpepperflakes(optional)

Preparation

Mix all salad ingredients together. In a separate bowl, whisk together all dressing ingredients. Toss over the salad beans and marinate for at least 3 hours before serving.

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Baby Greens with Blueberries

We don’t often think of adding fresh berries to our dinner or lunch salads. But, as you will discover, it is a great idea.

SERVES 2

Ingredients

4 cups loosely-packedorganicbabyfieldgreensora combinationofgreensmixedwithbabyspinach leaves(availableatsupermarkets,pre-packed andpre-washed)

cup freshblueberries cup fetacheesecrumbles cup thinlyslicedredonion

to taste seasaltandfreshlygroundblackpepper cup sliveredalmonds

Dressing

cup extravirginoliveoil cup orangeorlemonjuice

1–2 tbsp freshthymeleaves

Preparation

Place greens, blueberries, feta cheese and red onion in a serving bowl. In a smaller bowl, whisk together olive oil, orange juice, thyme leaves and salt and pepper to taste. Toss salad with the dressing and garnish with roasted, sliced almonds.

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Classic Tuna or Salmon SaladThis is not your classic cafeteria-style tuna salad but rather an elegant twist to an old favorite. This tuna salad makes a sat-isfying lunch or dinner. The beans, tuna and sunflower seeds offer both flavor and texture as well as healthy fat, fiber and protein. Serve on a bed of crisp greens.

SERVES 6–8

Ingredients

1 15ozcancannellinibeans2 6ozcanstunainoil,drainedandflaked withaforkor2cansofwildAlaskansalmon2 tbsp finelychoppedflat-leafparsley2 tbsp finelychoppedredonion2 tbsp oliveoil1 tbsp lemonjuice

cup sunflowerseedsdash seasaltto taste groundpepper,redpepperflakes,lettuceleaves

Preparation

Drain and rinse beans and combine with flaked tuna or salmon in a glass or ceramic bowl. Stir in parsley, red onion, olive oil, lemon juice, sunflower seeds, salt and pepper. Taste and adjust seasoning. Place each serving on the greens and serve immediately.

Chicken Salad with AlmondsThis main course salad combines cooked chicken breast with almonds and a simple yet delicious olive oil-balsamic vinaigrette. Tofu, turkey or seafood (shrimp, scallops, etc.) may be substituted.

SERVES 2

Ingredients

2 6ozcookedskinlessandbonelesschicken breasts,cutintobite-sizepieces(cook yourownorpurchasealreadycookedinthe delisectionofyoursupermarket)

cup choppedalmonds1 headofromainelettuceheart,available pre-packaged,thinlysliced Dressing

cup extravirginoliveoil2 tbsp balsamicvinegarto taste seasaltandfreshlygroundblackpepper

Preparation

Place chicken, almonds, and romaine in a large serving bowl. In a small bowl, whisk the olive oil into the balsamic vinegar and season with black pepper. Pour the vinaigrette over the chicken mixture and toss well to coat. Season the chicken with a little sea salt and toss gently to combine all of the ingredients.

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Crabmeat Avocado SaladThis delightful, yet simple salad is a complete meal–healthy protein, healthy fats and healthy carbs. You may substitute white meat chicken breast, lobster meat or cubed, firm tofu.

SERVES 2

Ingredients

1 cup lumpcrabmeat,pickedover(mayuse cannedcrabmeat)1 scallion,choppedfine1 celeryrib,choppedfine1 avocado,slicedlengthwiseto taste seasaltandfreshlygratedblackpepper

Dressing

cup plainyogurt2 tbsp sourcream

tsp paprika1 – 2 tsp Dijonmustardto taste freshlemonjuice

Preparation

In a glass or ceramic bowl whisk together yogurt, sour cream, paprika, mustard, lemon juice and salt and pepper to taste. Add crab meat, scallion, and celery and toss gently. Divide salad evenly and spoon into center of each avocado half.

Breakfastand brunchEnjoying great food is one of life’s pleasures and should start with a good breakfast. Skip the donuts and try eggs from cage-free chickens that are fed flax meal for protein and omega-3 EFAs.

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EggsEggs can be a terrific source of protein and omega-3 essential fatty acids. The key is to make sure you purchase eggs from cage-free chickens that are fed flax meal. Not only are they much more nutritious, they taste wonderful.

A hardboiled egg and an apple make a great snack – healthy carbs and fiber from the apples – remember apples have excellent abilities in stabilizing blood sugar. The egg will provide protein and healthy fat.

Perfect Hardboiled Eggs This recipe solves the age old problem of how to correctly boil an egg.

MAKES ONE DOZEN HARDBOILED EGGS

Preparation

Gently place a dozen eggs in a saucepan and cover with cold water. Bring to a boil and immediately remove from heat. Cover and let eggs stand for 10 to 12 minutes. Place eggs in a colander under ice-cold running water for a minute or two. Use immediately or place back in carton and refrigerate until ready to use.

Note: Store in the refrigerator and add to salads to increase protein.

Easy Scrambled Eggs When you’re trying to get out the door in the morning, try this recipe next time instead of skipping breakfast. Easy and delicious.

SERVES 2

Ingredients

4 cage-freeeggs cup organicmilk

1 tbsp oliveoil1 smallonion,chopped

cup parmesancheese,gratedto taste saltandpepper

Preparation

Whip eggs and milk in a large bowl until combined well. In a large skillet, heat olive oil over medium heat and sauté onion until translucent, stirring frequently. Pour eggs into skillet and cover with lid for 30 seconds. Remove lid and with large spoon stir egg mixture, making sure to scrape mixture off bottom of pan. Continue to cover and mix until scrambled to desired consistency. Serve hot with grated parmesan cheese and salt and pepper to taste.

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Eggs with Smoked Salmon or Lox and Scallions Quick and easy, yet elegant enough for a weekend brunch.

SERVES 2

Ingredients1 tbsp extravirginoliveoil4 omega-3largeeggsto taste seasaltandfreshlygroundblackpepper2 oz smokedsalmonorlox1 finelychoppedonion4 scallions(usebothwhiteandgreenparts andfinelychop)

PreparationPreheat oven to 300°F. Coat an oven ready dish with the olive oil and place in the oven. In a large glass or ceramic bowl, whisk the eggs with salt and pepper until frothy, add salmon, onions and scallions. Whisk again. Remove cooking dish from oven and add egg mixture. Bake until eggs are set – do not overcook as the egg mixture will continue to cook for several minutes upon removal from the oven.

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Cottage Cheese with Fruit and NutsCottage cheese is a great source of protein; the addition of fruit and nuts provides healthy fats, low glycemic carbs and great taste.

SERVES 1

Ingredients

6 oz cottagecheese1 slicedpeachornectarine1 tbsp choppedalmonds

Preparation

Spoon cottage cheese onto a plate. Top with sliced peaches and chopped almonds. Enjoy.

Feta Spinach OmeletFeta cheese, fresh spinach and eggs make a really delicious combination.

SERVES 1

Ingredients

2 largecage-freeeggs oliveoilcookingspray1 tsp dill

cup fetacheeseto taste seasaltandblackpepper

Preparation

Mix eggs with feta, dill, salt and pepper; set aside. Spray pan lightly with non-stick spray. Add spinach and gently wilt for 1 minute. Pour in eggs, and cook until firm.

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Old Fashioned OatmealThis perennial favorite is not only delicious, it will lower cholesterol, and protect against post menopausal heart disease and breast cancer.

SERVES 2

Ingredients

1 cups water1 cup oldfashionedoatmeal1 tbsp choppednuts1 tbsp driedfruit

tsp seasalt

Preparation

Bring water and salt to a boil. Gently stir in oats. Cook about 5 minutes over medium heat; stir occasionally. Top with fresh fruit and/or yogurt if desired.

Kasha Breakfast CerealKasha, also known as buckwheat groats, is widely available and makes a great substitute for other grains. Buckwheat is the edible fruit seed of a plant related to rhubarb and, despite the name, is not related to wheat at all and is, in fact, gluten-free. Ample high-quality protein, B vitamins, fiber, calcium and iron make this a quick and easy way to jumpstart your day.

SERVES 3–4

Ingredients

2 cups water1 stickcinnamon,brokenintwo1 cup kasha2 tbsp sunflowerseeds1 tbsp driedfruit(raisins,currents,cranberries, blueberries,etc.)1 pinch saltto taste freshfruit(berries,peaches,nectarines, apricots,etc.)andyogurt

Preparation

In a small saucepan, combine the water and cinnamon stick and bring to a boil. Add the kasha, dried fruit, sunflower seeds and a pinch of salt, reduce the heat to low and cook for about 12 to 15 minutes, stirring occasionally. Serve cereal topped with fresh fruit and a dollop of yogurt.

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Golden PEP OatmealGolden Oatmeal is a great way to start the day!

SERVES 2

Ingredients

1 tbsp PeptideBlend(PEP)1 cup cookedwholeoats

cup blueberries,raspberries, and/orstrawberries

– 1 cup milk1 tsp honey

Preparation

Mix berries in cooked oatmeal. (If you prefer the berries soft, add them while cooking the oatmeal.) Place oatmeal in a bowl. Add milk to preferred consistency. Drizzle honey over mixture. Last but not least, sprinkle Peptide Blend on top.

Note: For creamier oatmeal, cook oats using half milk and half water.

PEP RecipesWhen you need energy, try one of these recipes or a power break smoothie. It also makes a great addition to breakfast – just remember to include some high quality protein.

The secret ingredient is PEP, a daily part of the Perricone Program. PEP works primarily by providing the body with unique polysaccharides called alpha-glucans, which help increase the energy in our cells and help the skin repair, renew, and revitalize itself. The vitamins, minerals, and amino acids in the PEP formula benefit the skin directly by providing essential nutrients needed for skin health. The essential fatty acids nourish the skin, and help keep it hydrated and silky smooth. Although berries are one of my favorites, all fruits work well, including melons, kiwi and cherries (remove pits).

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Quick Start Yogurt The sky is the limit on this breakfast meal or quick snack.

SERVES 1

Ingredients

1 tbsp PeptideBlend(PEP)1 cup yogurt

cup berries

Preparation

Blueberries, raspberries, blackberries, strawberries: Choose your favorite or, better yet, combine all of them on top of yogurt, and simply sprinkle the Peptide Blend on top.

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Smoothies

Whey protein isolate is the most pure, most easy to digest protein you can get. It is not chalky, has very little flavor or texture, and dissolves completely so there are no lumps.Add it to all of your smoothies – just follow directions on the label.

Power Breakfast or Power Break SmoothieThis power breakfast will power your day.

SERVES 1

Ingredients

1 cup mixedberries(strawberries,blueberries, raspberriesetc.)1 cup organicplainyogurtorkefir–iflactose intoleranttrysheepmilkyogurt1 heapingteaspoonofPEP

– cup springwater,ifneededtothin2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

Preparation

Combine all ingredients in a blender and puree on high until smooth. Serve immediately.

Acai Strawberry SmoothiePerricone readers may be surprised to see a recipe with apple juice. However, unsweetened apple juice comes in at 40 on the glycemic index which makes it an acceptable choice for this smoothie recipe. Just remember, when eating fruit or making smoothies, do not drink or eat on an empty stomach. Eat some protein first to prevent a rise in blood sugar.

SERVES 2

Ingredients

1 cup organic,unsweetened,applejuice cup (1packet)pure,organic,unsweetened

frozenAcai8 freshorfrozenstrawberries2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

Preparation

Blend all ingredients until smooth.

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Pomegranate Green Magma Smoothie Green Magma provides our bodies with a natural whole food source of vitamins, minerals, proteins, essentials and non-essential amino acids, active enzymes, antioxidants, detoxifiers, and chlorophyll. It also contains essential nutrients and all the major types of phytonutrients to nourish and protect the entire body. Pomegranate juice’s superior antioxidant properties make it a valuable tool for keeping our cells young and energetic.

SERVES 2

Ingredients

cup pomegranatejuice cup water cup mixedberries

2 tsp GreenMagmabarleygrassjuicepowder2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

Preparation

Blend all ingredients until smooth and serve immediately.

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Canteloupe SmoothieRefreshing and thirst quenching.

SERVES 2

Ingredients

1 ripecantaloupeormuskmeloncut into2-inchpieces1 cup coldwater1 tbsp freshlysqueezedlimejuice icecubes limeslicesandmintleavesforgarnish (optional)2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

Preparation

Cut the melon flesh from the rind. In a blender, process the melon pieces with 1 cup of water until smooth. Pour through a strainer into a pitcher. Stir in the lime juice. Pour into ice-filled glasses and garnish with lime slices and mint.

Fruit Smoothie This fruit smoothie can be made with any combination of fruit – and it’s delightful every time.

SERVES 2

Ingredients

1 nectarineorpeach – pitted,peeled, andcutintochunks1 cup plainyogurt1 tsp limeorlemonjuicetotaste

cup blueberries cup water

to taste gratedlimezest2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

Preparation

Blend all ingredients until smooth and serve immediately.

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Chocolate Almond SmoothieThis delicious smoothie not only tastes good, it’s really good for you. Almonds are a great way to prevent two diseases that are epidemic – heart disease and diabetes.

SERVES 2

Ingredients

6 oz plainyogurt cup milk(moreorlesstotaste)

2 tbsp almondbutter1 tbsp cocoapowder1 tbsp finelygroundflaxseed(optional)2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

cup icecubes(optional)

Preparation

Combine all of the ingredients in a blender and blend at top speed for approximately one minute or until smooth.

Chocolate Raspberry SmoothieRaspberries contain ellagic acid, which helps prevent damage to the cell membrane. Pure cocoa contains a powerful anti-oxidant called epicatechin; studies indicate it protects against heart disease, diabetes, stroke and cancer.

SERVES 2

Ingredients

cup ripe,freshorfrozenraspberries6 oz plainyogurt

cup milk(moreorlesstotaste)1 tbsp cocoapowder1 tbsp finelygroundflaxseed(optional)2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

cup icecubes(optional)

Preparation

Combine all of the ingredients in a blender and mix at top speed for approximately one minute or until smooth.

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Super Berry Powder SmoothieThis delicious, antioxidant rich berry powder will give you a very big blast of power. Super Berry Powder contains acai, a unique fruit from the Amazon that contains protein, antioxi-dants and healthy fat – a winning combination.

SERVES 1

Ingredients

1 packetofSuperBerryPowderwithAcai1 cup yogurtorKefir

cup freshfruit(optional)2 scoops NowFoodsWheyProteinIsolate (optionalbutrecommended)

Preparation

Mix in the blender at high speed.

The number one priority of the anti-aging kitchen is our food choices: As natural as possible is best. By stocking your pan-try, fridge and freezer with the right foods, you’ll increase your odds of eating right.

Stocking the Anti-Aging Kitchen

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The Best Anti-Aging Foods Best Sources of Omega-3 Seafood

Additional Seafood Recommendations

Best Poultry Choices

When shopping for poultry look for these qualities:

Produced without pesticides, antibiotics or hormonesyy100% certified organic feedyyHumane treatment of animalsyyFamily farmer producedyyPoultry is free-ranging, with full access to the outdoorsyyNo animal by-products used in feedyyNo nitrates, nitrites or preservativesyyOmega-3 eggs from cage-free chickens yy

Wild Alaskan salmonyySalmon (canned) yyHerringyySablefish/Black Cod yyTrout, Rainbow (farmed)yy

Anchovies yySardinesyyMackerelyy

Abalone (farmed)yyCatfish (US, farmed)yyCaviar (farmed)yyClams (farmed)yyCrab, DungenessyyHalibut, PacificyyLobster, Rock/Spinyyy

Oysters, farmedyySea Bass, WhiteyyShrimp, PrawnsyySquidyyStriped Bass (farmed)yySturgeon (farmed)yyTilapia (farmed) yy

Organic, free-range yychicken and turkey Cornish hensyy

Turkey sausage and yybacon (avoid any products with nitrates)

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Best Dairy Products

When shopping for dairy products buy organic-antibiotic- pesticide-and growth hormone-free.

A selection of popular higher-fat cheeses to enjoy in moderation:

Plain low-fat KefiryyPlain low-fat yogurtyyButtermilkyyLow-fat cottage cheeseyyFarmer’s cheeseyyFeta CheeseyyReduced fat Swiss yyand Jarlsberg

Low-fat ricotta cheeseyyGoat cheeses of all sortsyySheep cheesesyyPart skim MozzarellayyImported grating yycheese such as Parmigiano-Reggiano

CheddaryySwissyyJarlsbergyyFresh MozzarellayyBrieyyCamembertyy

MuensteryyGoudayyEdamyyPort du SalutyyProvoloneyy

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Nuts and Seeds

Nuts and seeds should be organic, unsalted and unroasted.

Beans and Lentils

Whole Grains

ApplesyyArugulayyArtichokesyyAsparagusyyAvocadoyyBlueberries, blackberries, yystrawberries, raspberries (all berries)Bamboo ShootsyyBok ChoyyyBroccoliyyBroccoli RabeyyBrussels sproutsyy

CabbageyyCaulifloweryyCeleriacyyCeleryyyCherriesyyChicoryyyChinese cabbageyyCitrus FruitsyyCollard GreensyyCranberryyyCucumbersyyDark green leafy lettuces yy(baby greens)

OatsyyBarleyyy

QuinoayyBuckwheatyy

AlmondsyyBrazil nutsyyHazelnuts (filberts)yyMacadamiayyPine nuts yy(pignolia nuts)

Sunflower seedsyyPumpkin seedsyySesame seedsyy

Kidney beansyyBlack beansyyCannellini beansyyWhite beansyyPinto beansyyNavy beansyy

Lima beansyyTurtle beansyyGreat Northern beansyyGreen lentilsyyBlack lentilsyyRed lentilsyy

Fruits and Vegetables

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Dandelion GreensyyEggplantyyEndiveyyEscaroleyyGrapefruit yyGreens (turnip, collard, yymustard, dark lettuce)Green beansyyPeppersyyJerusalem artichokeyyKaleyyLemonsyyMelons of all sortsyyMushroomsyyOnions, garlic, chives, yyleeks, scallions, green onions, shallots, etc.PearsyyPea pods yyPeppers, Green, Red, yyOrange and Yellow Hot peppers yyRadishyyRutabagayySea Vegetables (Kelp, yyNori, Arami, Hijiki, Wakame, Dulse, Kombu) Swiss chardyy

SpinachyySprouts of all kindsyySummer squashyyTomatoesyyTurnipsyyWater ChestnutyyWatercressyyWinter squashyyZucchini yy

Lemon GrassyyLemon PeelyyLemon ZestyyMaceyyMarjoramyyMintyyMustard SeedyyMustard PowderyyNutmegyyOreganoyyPaprika (sweet and hot)yyParsleyyyPeppercorns (black, yygreen, white, pink)Poppy Seedyy

Red Pepper FlakesyyRosemaryyySageyySaffronyySavoryyySea Salt yySesame SeedyyStar AniseyyTarragonyyTurmericyyThymeyyVanilla beanyy

Herbs and Spices

AniseyyAllspiceyyBasilyyBay LeafyyCaraway SeedsyyCardamomyyCayenneyyCelery SeedyyChili flakesyyChivesyyChervilyyCilantroyyCinnamon (whole bark yyand ground) Cinnamon sticksyy

CloveyyCorianderyyCuminyyCurryyyDill SeedyyDill WeedyyFennelyyFenugreek SeedyyGaram MasalayyGarlicyyGinger (ground)yyGinger Root yyHerbs de ProvenceyyJuniper BerriesyyLemon Balmyy

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Healthy Fats and Oils

Condiments

Organic extra virgin yyolive oil (look for high-quality Italian or Spanish)Grape seed oilyyMacadamia nut oilyy

Nuts and seedsyyFlax oilyyAvocadoyyOlivesyyCoconutyy

Fruit-sweetened catsup yysuch as Westbrae brandUnsweetened UnKetchup yyfrom WestbraeSalsa (no added yysweetener)

Mustard (sugar-and yypreservative-free)All natural spice rubs yyfor fish, meat or poultryMarinadesyy

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Best Sweetener Choices:

STEVIA: a naturally sweet plant native to Paraguay that in its unprocessed form is 30 times sweeter than sugar. Stevia appears to be a good choice for a natural sweetener that will not promote AGE formation.

HONEY: is all natural and has been around for thousands of years. Honey comes in at 55 on glycemic index (GI). Although experts recommend keeping your food choices under 50 on the glycemic index, 55 is not bad for a sweetener. Choose raw, organic, unfiltered honey; darker honeys, such as those made from buckwheat, have greater levels of antioxi-dants than lighter varieties.

Water (pure spring water yylike Fiji or Poland Spring)Acai pulp (Sambazon yyhas unsweetened products)Organic black teayyOrganic green teayyOrganic white teayy

Herbal teasyyPomegranate juice yy(unsweetened)Cocoa (made with yypure cocoa powder and stevia or agave)Red wine (in moderation) yy

Beverages

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More delicious recipes can be found in Dr. Perricone’s latest book AGE-less Face, AGE-less Mind (Ballantine Books) and at wholefoodsmarket.com

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