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Relish by Daphne Oz (2013): What to eat and foods to avoid

Relish - book by Daphne Oz of The ChewRelish (2013) is a lifestyle book aimed at young women in their 20s and 30s. As well as food choice recommendations, it contains recipes and recommendations on fitness, looking good, home decorating, hosting parties, work and play, love, and other lifestyle tips. Dietary recommendations include:

  • Fresh foods, lots of produce
  • Organic, local, no GMO, pastured, unprocessed
  • Limit carbohydrates (especially refined carbs) and animal products

Get a copy of Relish for recipes and lifestyle tips.

Relish – food list

Foods to eat in Relish

  • Eat happy: Eat foods that give you vitality, experience, joy – or all three
  • Vegetables
    • Artichokes, asparagus, avocadoes, beets, broccoli, carrots, cauliflower, celery, chile peppers (habanero, jalapeño), cucumbers (Persian, English seedless), garlic, ginger, green beans / haricots verts, kale, leeks, lettuce (romaine, mesclun greens, iceberg), onions (Vidalia, yellow, red), purple / red cabbage, red bell pepper, scallions, shallots, shiitake mushrooms, snap peas, snow peas, Spanish olives, spinach, sweet potatoes, tomatoes (plum, heirloom, cherry, canned), turnips, yellow squash, zucchini
    • Eat raw unstarchy vegetables as much as possible, cook lightly as needed, and avoid fried, candied, drowned in cream sauce or syrup, or otherwise no longer recognizable
    • Eat many different colors
    • Eat organic if possible – but eat conventional produce more frequently than organic produce once a week. Try to get organic for “the dirty dozen” – celery, sweet bell peppers, spinach, lettuce, cucumbers, potatoes
  • Herbs
    • Basil, chives, dill, mint, parsley (curly, flat leaf), tarragon, thyme
    • Dried lavender
  • Fruit
    • Low-sugar fruits are preferable – Apples (Gala, Pink Lady, Granny Smith), blueberries, grapefruit, lemons, limes, melon (watermelon, cantaloupe), oranges, peaches, pomegranate seeds, raspberries, strawberries
    • Higher-sugar fruits should be eaten in smaller portions – bananas, cherries, grapes
    • Dried currants, Medjool dates, prunes, sultanas or raisins
    • Avoid candied or processed
    • Try to get organic for “the dirty dozen” – apples, peaches, strawberries, nectarines (imported), grapes, blueberries (domestic)
  • Dairy and eggs
    • Butter, buttermilk, cheese (feta, cheddar, pecorino, Parmesan, low-moisture mozzarella, Monterey Jack, mascarpone), heavy cream, milk (whole or 2%), sour cream (full fat or low-fat), yogurt (Greek, regular, goat’s milk)
    • Eggs
    • Always look for dairy from sources that were not given rBGH/hormones, genetically modified foods, and/or antibiotics; preferably certified humane
  • Animal protein
    • Chicken breasts and thighs
    • Limit red meat (see below)
    • Choose organic
    • Always look for animals that were not given rBGH/hormones, genetically modified foods, and/or antibiotics. Pasture-fed is best
  • Carbohydrates
    • Amaranth, brown basmati rice, brown rice, millet, quinoa, rolled oats (not quick-cooking)
    • Whole grain or whole-wheat bread with whole grains, whole-wheat pita
  • Beans and legumes
    • Beans (black, pinto, cannellini, kidney, garbanzo/chickpeas), lentils (red, green, Puy),
  • Fats and oils
    • Extra-virgin coconut oil, extra-virgin olive oil, flaxseed oil, sesame oil, white truffle oil
    • Try to get a 1:1 ratio of omega-6 to omega-3 fats, but even 4:1 is great – do this by limiting vegetable oil consumption, enjoying raw nuts and seeds, and using organic coconut oil or olive oil, having avocado and a few servings of fatty fish such as salmon, mackerel, and anchovies each week
  • Spices
    • Bay leaves, cardamom (pods and ground), chipotle powder, cinnamon, coriander (seeds and ground), cumin (seeds and ground), dried chile flakes, dried mint, dried oregano, fresh-cracked black pepper, garlic powder, nutmeg, onion powder, paprika, powdered mustard, smoked paprika
  • Nuts and seeds
    • Almonds (raw, smoked, almond butter), raw cashews, hazelnuts, pecans, pine nuts, pistachios, walnuts
    • Coconut – unsweetened
    • Chia seeds, flaxseed, hemp seeds, raw sunflower seeds, sesame seeds. Keep in the fridge so they don’t go rancid
  • Condiments and sundries
    • Applesauce, Barlean’s organic greens powder, capers, chicken or vegetable stock, chile jam, chipotle chilis in adobe sauce, hot sauce (Tabasco, Cholula, or your favorite), ketchup, mayonnaise or vegenaise, mustard (Dijon, grain), olives (Niçoise, green, oil-cured black), psyllium husk powder, semisweet chocolate chips, low-sodium soy sauce or Shoyu, sriracha hot sauce, tahini (sesame paste), Umeboshi paste, vinegar (apple cider, balsamic, champagne, red wine), wheatgerm, Worcestershire sauce
  • Cooking and baking basics
    • Active dry yeast, baking powder, baking soda, brewer’s nutritional yeast, cornstarch, good-quality cocoa powder, pure maple syrup, pure vanilla extract, raw honey, salt (sea, kosher, flavored, fleur de sel / flaked sea salt), whole-wheat flour
  • Beverages
    • Almond milk, apple cider, coconut milk (unsweetened), ginger ale, pineapple juice, seltzer, tomato juice
    • Chai tea bags, green tea
    • Bourbon, champagne (or cava or prosecco), cognac, gin, light rum, tequila, vodka, whiskey, red wine, white wine
  • Serving guidelines
    • Complex carbohydrates from grains, beans, and legumes – 3 servings a day – each about the size of your palm or a deck of cards
    • Fruits and vegetables – 5-8 servings a day – each about the size of a tennis ball – mostly vegetables and some fruit for sweet treats
    • Protein – 2-3 servings a day (serving size not clear)
    • Dairy – 2 or fewer servings a day – a cheese serving is about the size of a golf ball, a milk or yogurt serving is ¾ cup or about as much liquid as you can cup in both hands
    • Red meat – keep to a minimum – less than two palm-sized (4-ounce) servings a week
    • Nuts and fats: 2 teaspoon-size servings a day
  • Try to get organic, local, non-GMO foods where possible

Foods to avoid or limit with Relish

  • Eat saturated animal fats (e.g. butter) in moderation, the less processed the better
  • Ideally, limit starchy vegetables – corn on the cob, potatoes (russet, small new red)
  • Limit simple carbohydrates such as white flour, white-flour bread, crackers, bagels, baguettes, ciabatta, corn tortillas, Pullman loaf, pasta, wonton wrappers, Italian breadcrumbs, other baked goods
  • Occasional – Refined sugars such as cane sugar, white sugar, dehydrated cane juice, granulated sugar, brown sugar
  • Avoid industrial meat and dairy as much as possible
  • Avoid genetically modified / GMO foods as much as possible
  • Avoid processed foods as much as possible
  • Avoid chemical additives as much as possible
  • Avoid sweeteners as much as possible
  • Avoid processed fats as much as possible, including hydrogenated and trans fat

Consult your doctor before starting a new diet. This page describes what the authors of the diet recommend – Chewfo is describing the diet only, and does not endorse it.

Get a copy of Relish for recipes and lifestyle tips.

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