The Wrinkle Cure

TM

Recipe Book

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

Salads
As 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.

Consider these important tips when making salads:

yy For a complete meal, add a quality source of protein to your salad. This can include canned salmon, chicken

yy Choose eggs from cage-free chickens that are fed diets high in the Omega-3s, such as flax seed.

These eggs are now widely available and are a much healthier choice than conventional eggs.
yy Choose wild Alaskan salmon over farm-raised. yy Introduce anchovies and sardines into your diet

or turkey breast, tofu, shrimp, scallops, crab or lobster meat, hard boiled eggs, etc. Protein is critical in cellular repair and since humans cant store protein, it must be replenished regularly.
yy Use fresh and dried herbs and spices liberally. Try both fresh 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.

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!
yy Saut foods over medium heat and do not brown the food, which leads to the development of inflammatory

yy Dont forget the fiber. 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. can result as you increase fiber intake if your water intake is not adequate.

compounds destructive to health and beauty.

yy w Constipation

yy Make liberal use of onions, garlic, scallions, chopped chives and other members of the onion family for both

their unique flavors and their outstanding health benefits.

yy Choose organic, free-range chicken and turkey for

yy Dont forget the sprouts. Broccoli sprouts are exceptionally

superior flavor and to avoid the antibiotics and processing of regular commercially raised poultry.
yy Buy organic. Pesticides can leave toxic residues on plants

high in antioxidants. However all sprouts from alfalfa to sunflower, lentil to radish offer outstanding health benefits and flavor.

that may harm your organ systems.

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yy When choosing lettuce for salads, the darker green the better. Choose romaine, mixed baby greens, mesclun,

Lettuce is generally the base of many salads. Popular varieties include: yy Bibb yy Boston yy Green or Red Oak Leaf yy Red or Green Leaf yy Romaine yy Spinach

arugula, kale, spinach, escarole, broccoli rabe, etc. Avoid iceberg.

yy Add leftover cooked veggies to salads asparagus,

zucchini, broccoli, etc. are delightful when simply dressed with extra virgin olive oil and fresh lemon juice.
yy Nuts and seeds also make a great addition to salads. yy If you want radiant, supple skin dont go low-fat or fat-free! Extra virgin olive oil on your salads will help you

There is also an excellent array of accent greens that can be added to salads. These include: yy yy yy yy yy yy yy yy Arugula Belgian Endive Broccoli Rabe Collard Greens Curly Endive Dandelion Greens Escarole Cabbage and Chinese Cabbage yy yy yy yy yy yy yy Radicchio Turnip Greens Watercress Chicory Bok Choy Swiss Chard Kale

absorb nutrients from your foods.

yy Cottage, ricotta, feta or farmers cheese are good sources of protein and calcium and complement many salad recipes both vegetable or fruit based. yy Add one or two ounces of a good source of carbohydrate 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.
yy Wash and dry all of your veggies, fruits and salad greens thoroughly. For lettuce and other greens, dry

in a salad spinner.

Simple Tossed Salad

This simple salad makes a great base for additional ingredients such as nuts, seeds, beans, cooked or raw veggies, sprouts, etc.
SERVES 12

Classic Vinaigrette
This delightful recipe can also be used as a marinade. For an even simpler recipe, omit herbs and garlic.
SERVES 56

Ingredients
2 cups 2 to taste 1 tbsp lettuce leaves torn into smaller pieces tomatoes, quartered lengthwise thin slices of red onion fresh organic vinaigrette or other favorite

Ingredients
6 tbsp 3 tbsp 2 tbsp 2 1 tsp tsp 1 pinch olive oil fresh lemon juice chopped fresh parsley garlic or shallot cloves, chopped dried basil, crumbled dried crushed red pepper dried oregano

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

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

Classic Coleslaw
A great way to enjoy the superior health benefits of cabbage.
SERVES 4

Feta, Toasted Walnut and Fresh Pear Platter

Feta cheese is a rich and creamy soft cheese of Greece, authentically made of whole sheeps milk, although many are now made with goats milk or a mixture of the two. When possible, purchase feta cheese made from goat and/or sheeps milk. This is far superior to feta made from cows milk.
SERVES 3

Ingredients
1 cup 1 cup 1 cup 1 cup cup 1 tsp to taste shredded organic green cabbage shredded organic red cabbage shredded carrots sliced scallion white wine vinegar clove garlic, minced each ground cumin, oregano, and dry mustard sea salt and ground pepper

Ingredients
lb 1 cup 3 to taste sliced feta cheese toasted walnuts pears, sliced fresh black pepper

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.

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 Raspberries

The addition of the fresh raspberries transforms this salad from the delightful to the divine.
SERVES 4

Preparation
To 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.)

Dressing ingredients
2 tbsp 1 tbsp 1 tbsp tsp 1 tsp 1 clove tsp tsp tsp cup

raspberry vinegar (may subsitute wine vinegar) balsamic vinegar low-sodium tamari (soy sauce) Dijon mustard peeled minced fresh gingerroot garlic, minced and mashed into a paste salt chili powder freshly ground black pepper, or to taste extra virgin olive oil

Salad ingredients
1 lb 6 cup 4 cup baby spinach, coarse stems discarded and leaves washed well and spun dry cherry tomatoes fresh raspberries scallions, chopped fine walnuts, toasted and chopped coarsely

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Greek Salad
Topping choices: grilled chicken, salmon, shrimp or tofu.
SERVES 2 (GENEROUSLY)

Three Bean Salad

For convenience, choose canned beans, drained and rinsed.
SERVES 34

Ingredients
1 cup 1 1 cup cup 2 tsp 3 tsp 2 tsp 2 tbsp 1 1 cup to taste 8 12 oz baby spinach leaves or romaine lettuce torn into bite size pieces small green bell pepper, chopped cucumber, chopped red onion, sliced cherry tomatoes, halved Greek or Kalamata olives finely chopped fresh oregano chopped fresh Italian parsley fresh lemon juice extra-virgin olive oil clove garlic, minced 6 oz piece feta, quartered chick peas fresh pepper grilled chicken, salmon, shrimp or tofu

Ingredients
1 cups 1 cups 2 cups cup cup (cooked) organic kidney beans, drained and rinsed (cooked) organic chick peas, drained and rinsed fresh-cooked organic green beans, chopped into 2-inch pieces organic green onions, sliced chopped organic Italian parsley

Dressing
cup 3 tsp 1 to taste 1 pinch extra virgin olive oil white wine vinegar clove garlic, minced sea salt and ground black pepper crushed red pepper flakes (optional)

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.

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 dont 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 cup cup cup to taste cup loosely-packed organic baby field greens or a combination of greens mixed with baby spinach leaves (available at supermarkets, pre-packed and pre-washed) fresh blueberries feta cheese crumbles thinly sliced red onion sea salt and freshly ground black pepper slivered almonds

Dressing
cup extra virgin olive oil cup orange or lemon juice 12 tbsp fresh thyme leaves

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 Salad

This is not your classic cafeteria-style tuna salad but rather an elegant twist to an old favorite. This tuna salad makes a satisfying 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 68

Chicken Salad with Almonds

This 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
1 2 2 tbsp 2 tbsp 2 tbsp 1 tbsp cup dash to taste 15 oz can cannellini beans 6 oz cans tuna in oil, drained and flaked with a fork or 2 cans of wild Alaskan salmon finely chopped flat-leaf parsley finely chopped red onion olive oil lemon juice sunflower seeds sea salt ground pepper, red pepper flakes, lettuce leaves

Ingredients
2 cup 1 6 oz cooked skinless and boneless chicken breasts, cut into bite-size pieces (cook your own or purchase already cooked in the deli section of your supermarket) chopped almonds head of romaine lettuce heart, available pre-packaged, thinly sliced

Dressing
cup 2 tbsp to taste extra virgin olive oil balsamic vinegar sea salt and freshly ground black pepper

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.

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 Salad

This 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 1 1 1 to taste lump crab meat, picked over (may use canned crabmeat) scallion, chopped fine celery rib, chopped fine avocado, sliced lengthwise sea salt and freshly grated black pepper

Dressing
cup 2 tbsp tsp 1 2 tsp to taste plain yogurt sour cream paprika Dijon mustard fresh lemon juice

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.
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Breakfast and brunch

Enjoying great food is one of lifes 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.

Eggs
Eggs 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.

Easy Scrambled Eggs

When youre 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 cup 1 tbsp 1 cup to taste cage-free eggs organic milk olive oil small onion, chopped parmesan cheese, grated salt and pepper

Perfect Hardboiled Eggs

This recipe solves the age old problem of how to correctly boil an egg.
MAKES ONE DOZEN HARDBOILED EGGS

Preparation
Whip eggs and milk in a large bowl until combined well. In a large skillet, heat olive oil over medium heat and saut 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.

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.

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Eggs with Smoked Salmon or Lox and Scallions

Quick and easy, yet elegant enough for a weekend brunch.
SERVES 2

Ingredients
1 tbsp 4 to taste 2 oz 1 4 extra virgin olive oil omega-3 large eggs sea salt and freshly ground black pepper smoked salmon or lox finely chopped onion scallions (use both white and green parts and finely chop)

Preparation
Preheat oven to 300F. 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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Feta Spinach Omelet

Feta cheese, fresh spinach and eggs make a really delicious combination.
SERVES 1

Cottage Cheese with Fruit and Nuts

Cottage 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
2 1 tsp cup to taste large cage-free eggs olive oil cooking spray dill feta cheese sea salt and black pepper

Ingredients
6 oz 1 1 tbsp cottage cheese sliced peach or nectarine chopped almonds

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.

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

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Kasha Breakfast Cereal

Kasha, 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, glutenfree. Ample high-quality protein, B vitamins, fiber, calcium and iron make this a quick and easy way to jumpstart your day.
SERVES 34

Old Fashioned Oatmeal

This 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 1 cup 1 tbsp 1 tbsp tsp water old fashioned oatmeal chopped nuts dried fruit sea salt

Ingredients
2 cups 1 1 cup 2 tbsp 1 tbsp 1 pinch to taste water stick cinnamon, broken in two kasha sunflower seeds dried fruit (raisins, currents, cranberries, blueberries, etc.) salt fresh fruit (berries, peaches, nectarines, apricots, etc.) and yogurt

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.

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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PEP Recipes
When 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).

Golden PEP Oatmeal

Golden Oatmeal is a great way to start the day!
SERVES 2

Ingredients
1 tbsp 1 cup cup 1 cup 1 tsp Peptide Blend (PEP) cooked whole oats blueberries, raspberries, and/or strawberries milk 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.

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Quick Start Yogurt

The sky is the limit on this breakfast meal or quick snack.
SERVES 1

Ingredients
1 tbsp 1 cup cup Peptide Blend (PEP) yogurt 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.

Acai Strawberry Smoothie

Perricone 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

Power Breakfast or Power Break Smoothie

This power breakfast will power your day.
SERVES 1

Ingredients
1 cup cup 8 2 scoops organic, unsweetened, apple juice (1 packet) pure, organic, unsweetened frozen Acai fresh or frozen strawberries Now Foods Whey Protein Isolate (optional but recommended)

Ingredients
1 cup mixed berries (strawberries, blueberries, raspberries etc.) 1 cup organic plain yogurt or kefir if lactose intolerant try sheep milk yogurt 1 heaping teaspoon of PEP cup spring water, if needed to thin 2 scoops Now Foods Whey Protein Isolate (optional but recommended)

Preparation
Blend all ingredients until smooth.

Preparation
Combine all ingredients in a blender and puree on high until smooth. Serve immediately.
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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 juices superior antioxidant properties make it a valuable tool for keeping our cells young and energetic.
SERVES 2

Ingredients
cup cup cup 2 tsp 2 scoops pomegranate juice water mixed berries Green Magma barley grass juice powder Now Foods Whey Protein Isolate (optional but recommended)

Preparation
Blend all ingredients until smooth and serve immediately.

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Fruit Smoothie
This fruit smoothie can be made with any combination of fruit and its delightful every time.
SERVES 2

Canteloupe Smoothie
Refreshing and thirst quenching.
SERVES 2

Ingredients
1 1 cup 1 tsp cup cup to taste 2 scoops nectarine or peach pitted, peeled, and cut into chunks plain yogurt lime or lemon juice to taste blueberries water grated lime zest Now Foods Whey Protein Isolate (optional but recommended)

Ingredients
1 1 cup 1 tbsp 2 scoops ripe cantaloupe or musk melon cut into 2-inch pieces cold water freshly squeezed lime juice ice cubes lime slices and mint leaves for garnish (optional) Now Foods Whey Protein Isolate (optional but recommended)

Preparation
Blend all ingredients until smooth and serve immediately.

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.

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Chocolate Raspberry Smoothie

Raspberries contain ellagic acid, which helps prevent damage to the cell membrane. Pure cocoa contains a powerful antioxidant called epicatechin; studies indicate it protects against heart disease, diabetes, stroke and cancer.
SERVES 2

Chocolate Almond Smoothie

This delicious smoothie not only tastes good, its 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 cup 2 tbsp 1 tbsp 1 tbsp 2 scoops cup plain yogurt milk (more or less to taste) almond butter cocoa powder finely ground flax seed (optional) Now Foods Whey Protein Isolate (optional but recommended) ice cubes (optional)

Ingredients
cup 6 oz cup 1 tbsp 1 tbsp 2 scoops cup ripe, fresh or frozen raspberries plain yogurt milk (more or less to taste) cocoa powder finely ground flax seed (optional) Now Foods Whey Protein Isolate (optional but recommended) ice cubes (optional)

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

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 Smoothie

This 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, antioxidants and healthy fat a winning combination.
SERVES 1

Ingredients
1 1 cup cup 2 scoops packet of Super Berry Powder with Acai yogurt or Kefir fresh fruit (optional) Now Foods Whey Protein Isolate (optional but recommended)

Preparation
Mix in the blender at high speed.

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Stocking the Anti-Aging Kitchen

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

The Best Anti-Aging Foods

Best Sources of Omega-3 Seafood
yy yy yy yy yy Wild Alaskan salmon Salmon (canned) Herring Sablefish/Black Cod Trout, Rainbow (farmed) yy Anchovies yy Sardines yy Mackerel

Best Poultry Choices

yy Organic, free-range chicken and turkey yy Cornish hens yy Turkey sausage and bacon (avoid any products with nitrates)

When shopping for poultry look for these qualities: yy yy yy yy yy yy yy yy Produced without pesticides, antibiotics or hormones 100% certified organic feed Humane treatment of animals Family farmer produced Poultry is free-ranging, with full access to the outdoors No animal by-products used in feed No nitrates, nitrites or preservatives Omega-3 eggs from cage-free chickens

Additional Seafood Recommendations

yy yy yy yy yy yy yy Abalone (farmed) Catfish (US, farmed) Caviar (farmed) Clams (farmed) Crab, Dungeness Halibut, Pacific Lobster, Rock/Spiny yy yy yy yy yy yy yy Oysters, farmed Sea Bass, White Shrimp, Prawns Squid Striped Bass (farmed) Sturgeon (farmed) Tilapia (farmed)

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Best Dairy Products

yy yy yy yy yy yy yy Plain low-fat Kefir Plain low-fat yogurt Buttermilk Low-fat cottage cheese Farmers cheese Feta Cheese Reduced fat Swiss and Jarlsberg yy yy yy yy yy Low-fat ricotta cheese Goat cheeses of all sorts Sheep cheeses Part skim Mozzarella Imported grating cheese such as Parmigiano-Reggiano

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

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

yy yy yy yy yy yy Cheddar Swiss Jarlsberg Fresh Mozzarella Brie Camembert yy yy yy yy yy Muenster Gouda Edam Port du Salut Provolone

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Nuts and Seeds

Nuts and seeds should be organic, unsalted and unroasted. yy yy yy yy yy Almonds Brazil nuts Hazelnuts (filberts) Macadamia Pine nuts (pignolia nuts) yy Sunflower seeds yy Pumpkin seeds yy Sesame seeds

Fruits and Vegetables

yy yy yy yy yy yy Apples Arugula Artichokes Asparagus Avocado Blueberries, blackberries, strawberries, raspberries (all berries) Bamboo Shoots Bok Choy Broccoli Broccoli Rabe Brussels sprouts yy yy yy yy yy yy yy yy yy yy yy yy Cabbage Cauliflower Celeriac Celery Cherries Chicory Chinese cabbage Citrus Fruits Collard Greens Cranberry Cucumbers Dark green leafy lettuces (baby greens)

Beans and Lentils

yy yy yy yy yy yy Kidney beans Black beans Cannellini beans White beans Pinto beans Navy beans yy yy yy yy yy yy Lima beans Turtle beans Great Northern beans Green lentils Black lentils Red lentils

yy yy yy yy yy

Whole Grains
yy Oats yy Barley yy Quinoa yy Buckwheat

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yy yy yy yy yy yy yy yy yy yy yy yy yy yy

yy yy yy yy yy yy yy

yy

Dandelion Greens Eggplant Endive Escarole Grapefruit Greens (turnip, collard, mustard, dark lettuce) Green beans Peppers Jerusalem artichoke Kale Lemons Melons of all sorts Mushrooms Onions, garlic, chives, leeks, scallions, green onions, shallots, etc. Pears Pea pods Peppers, Green, Red, Orange and Yellow Hot peppers Radish Rutabaga Sea Vegetables (Kelp, Nori, Arami, Hijiki, Wakame, Dulse, Kombu) Swiss chard

yy yy yy yy yy yy yy yy yy

Spinach Sprouts of all kinds Summer squash Tomatoes Turnips Water Chestnut Watercress Winter squash Zucchini

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Herbs and Spices

Anise Allspice Basil Bay Leaf Caraway Seeds Cardamom Cayenne Celery Seed Chili flakes Chives Chervil Cilantro Cinnamon (whole bark and ground) yy Cinnamon sticks yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy Clove Coriander Cumin Curry Dill Seed Dill Weed Fennel Fenugreek Seed Garam Masala Garlic Ginger (ground) Ginger Root Herbs de Provence Juniper Berries Lemon Balm Lemon Grass Lemon Peel Lemon Zest Mace Marjoram Mint Mustard Seed Mustard Powder Nutmeg Oregano Paprika (sweet and hot) Parsley Peppercorns (black, green, white, pink) yy Poppy Seed yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy yy Red Pepper Flakes Rosemary Sage Saffron Savory Sea Salt Sesame Seed Star Anise Tarragon Turmeric Thyme Vanilla bean

Healthy Fats and Oils

yy Organic extra virgin olive oil (look for highquality Italian or Spanish) yy Grape seed oil yy Macadamia nut oil yy yy yy yy yy Nuts and seeds Flax oil Avocado Olives Coconut

Condiments
yy Fruit-sweetened catsup such as Westbrae brand yy Unsweetened UnKetchup from Westbrae yy Salsa (no added sweetener) yy Mustard (sugar-and preservative-free) yy All natural spice rubs for fish, meat or poultry yy Marinades

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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

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

Supplement Your Diet with Perricone MD

We cant always eat as healthily as we would like. Perricone MD supplements ensure you get the perfect balance of vitamins, minerals, and anti-oxidants you need for beautiful, glowing skin and a healthy metabolism.

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 antioxidants than lighter varieties.

Try our supplements today and receive 10% off! Simply enter code SUPP30 at checkout.
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Beverages
yy Water (pure spring water like Fiji or Poland Spring) yy Acai pulp (Sambazon has unsweetened products) yy Organic black tea yy Organic green tea yy Organic white tea yy Herbal teas yy Pomegranate juice (unsweetened) yy Cocoa (made with pure cocoa powder and stevia or agave) yy Red wine (in moderation)

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