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Home , Arracacha, Bilberry, Chanterelle, Cicada, Durian, Enokitake

WHAT TO EAT ON THE AUTOIMMUNE PROTOCOL

All the foods listed here are great to include in your It’s time to create an epidemic of - health. And it starts with learning ents that will help regulate your immune system and how to eat more nutrient-dense food. your hormones and provide the building blocks that your body needs to heal. You don’t need to eat all of these foods (it’s okay if snails, , and crickets aren’t your thing, and it’s okay if you just can’t get kangaroo or mizuna), but the idea is both to give innovative ways to increase variety and nutrient • chicken • • pigeon by exploring new foods. • dove • guinea hen • quail • duck • ostrich • turkey • • (essentially, • goose • any bird) • antelope • deer • mutton • bear • elk • • beaver • goat • • • • sea lion • • horse • seal • boar • kangaroo • whale • • lamb (essentially, • caribou • moose any mammal)

Amphibians and Reptiles • • frog • •

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Fish* Shellfish • anchovy • gar • • • limpet • • Arctic char • • salmon • • • • Atlantic • hake • sardine • cockle • • snail croaker • • shad • conch • octopus • squid • barcheek • herring • shark • crab • • whelk goby • John Dory • sheepshead • • periwinkle • • king • silverside • • • bonito mackerel • smelt • bream • lamprey • snakehead • brill • ling • snapper • brisling • loach • • • mackerel • • • mahi mahi • tarpon • cod • • • common dab • • • conger • minnow • • • • tub gurnard • croaker • mullet • • drum • pandora • turbot Other • eel • • • anemone • sea squirt • fera • plaice • whiting • caviar/roe • • • pollock • • *See page 387 for Selenium Health Bene t Values. • sea cucumber

Oal • blood • and other • • bone broth trimmings (tallow • melt (spleen) • bone marrow and lard) • rinds (skin) • brain • fries (testicles) • sweetbreads (thymus • chitterlings and • head meat (cheek gland or pancreas) natural casings and jowl) • tail (intestines) • heart • tongue • kidney • tripe (stomach) • lips

2 Glycine-Rich Foods Edible ** • • gelatin • agave worm • cockroach • hornworm • most seafood • joint tissue and meat • • • june bug • bone broth • • • • cheek and jowl duck feet, chicken worm • dung beetle • wings) • chuck roast • larva • earthworm • sago worm • rinds (skin) • collagen supplements • centipede • • silkworm • •

**Insects are eaten in cultural dishes around the world. They aren’t all easy to get a hold of in Western countries, but cricket flour/ powder is becoming easier to source.

Leafy Greens and Veggies • amaranth greens • chrysanthemum • artichoke • collard greens • arugula • cress • • dandelion • beet greens • endive • bok choy • hen • borage greens • • broccoli • Florence • broccoli rabe • • Brussels sprouts • Good King Henry • mustard greens • sea kale • cabbage • greater plantain • napa cabbage • sorrel • canola leaves • kai-lan (Chinese • spinach • spinach • capers broccoli) • nopal • squash blossoms • cardoon • kale • orache • summer purslane • greens • kohlrabi greens • pea leaves • • cat’s-ear • komatsuna • poke • sweet greens • • Lagos bologi • Prussian asparagus • Swiss chard • • lamb’s lettuce • sprouts • tatsoi • celtuce • land cress • radicchio • turnip greens • Ceylon spinach • lettuce • radish sprouts • water spinach • chickweed • lizard’s tail • samphire • watercress • chicory • melokhia • sculpit (stridolo) • winter purslane • Chinese mallow • mizuna • sea beet

3 Stems, Flowers, and Flower Bud Alliums • asparagus • squash blossoms • abusgata • potato • broccoli • • chives onion • capers (e.g. calendula, • elephant • scallion • cardoon carnation, clover, garlic • spring dandelion, • • garlic onion gladiolas, • shallot • celery hibiscus, • kurrat • fennel honeysuckle, • leek • onion • nopal lavender, • onion • wild leek • Prussian marigold, • pearl onion (aka ramp) asparagus nasturtium, • rhubarb (only pansy, primrose, the stems are scented edible) geranium)

Roots, Tubers, and Bulb Vegetables • earthnut pea • prairie turnip • elephant foot • radish • rutabaga • Ensete • salsify • ginger • scorzonera • Hamburg • skirret • swede • horseradish • Vegetables That • Jerusalem • Are Actually artichoke • ti • avocado • plantain • arracacha • canna • jicama • tigernut • bitter melon • pumpkin • arrowroot • carrot • kohlrabi • turnip (aka bitter • squash (see • bamboo • (aka • gourd) page 55) manioc, • ulluco • kudzu • chayote • tinda • beet tapioca, yuca) • • lotus root • cucumber • West Indian • broadleaf • celery root • water caltrop • maca • ivy gourd gherkin arrowhead (aka ) • water • loofa • winter • Chinese • mashua • burdock melon artichoke • • yacón • okra • camas • zucchini • • pignut • yam • olive

Sea Vegetables • aonori • hijiki • ogonori • arame • • sea grape • carola • laver • sea kale • dabberlocks • mozuku • sea lettuce • dulse • • wakame

4 Edible Fungi • • maitake • straw mushroom • açaí • lingonberry (aka shimeji) • • sweet tooth • bearberry • loganberry • boletus, many • morel, many (aka hedgehog • • mulberry varieties varieties mushroom) • blackberry • muscadine • button mushroom, • oyster mushroom, • tree ear fungus • • nannyberry many varieties many varieties • • cloudberry • Oregon (includes portobello • varieties • grape and crimini) • (aka • winter mushroom • crowberry • • , many mushroom) (aka enokitake) • currant • salmonberry varieties • snow fungus • yeast (baker’s, • elderberry • sea • brewer’s, nutritional) • Sparassis crispa • falberry buckthorn • gypsy mushroom • gooseberry • • • grape • strawberry yeast and probiotic tree • hackberry ) • thimbleberry • • king trumpet • wineberry mushroom • kombucha (includes both yeast and probiotic bacteria) • lion’s mane mushroom

Rosaceae Melons (Apple Family and Stone Fruits) • canary melon • muskmelon • apple • hawthorn • quince • cantaloupe • net melon • apricot • loquat • rose hip • casaba • ogen melon • cherry • medlar • rowan • Charentais • pepino melon • chokeberry • nectarine • service tree • Christmas melon • Persian melon • chokecherry • peach • serviceberry • Crenshaw melon • Russian melon (aka • crabapple • • shipova • derishi Uzbek melon) • greengage • plum • Galia • sharlyn • • sweet melon • horned melon • watermelon • melon pear • winter melon

5 * • • • limetta • • blood • key • mandarin • • Buddha’s hand • • Meyer • • cam sành • • orange, many • • • varieties • • • lemon, many • • • fernandina varieties • • • , • lime, many • • ugli many varieties varieties • •

Tropical and Subtropical Fruits * • abiu • coco plum • ilama • medlar • acerola • • • nance • ackee • custard apple • jujube • • African • date • karonda • passion moringa • dragonfruit • kiwi • pawpaw • ambarella • • korlan • butter • babaco • • kumquat fruit • varieties • • persimmon • riberry • starfruit • biriba • gambooge • loquat • pineapple • rose apple (carambola) • camucamu • granadilla • lychee • plantain • safou • apple • canistel • guanabana • mamey sapote • pomegranate • salak • • ceriman • guava, many • mango • • santol • ugni • chayote varieties • • quince • • • cherimoya • guavaberry • maypop • rambutan • star apple • wampee

*There are many more varieties of citrus and tropical fruits; these lists represent those that you are most likely to come across.

Good Fats • avocado oil (cold-pressed) • palm shortening (look for • fat (ideally from pasture- ethically and sustainably sourced) raised pigs) • pan drippings • (typically extra-virgin • poultry fat (typically duck, goose, and expeller-pressed, but also or emu) • red (look for ethically • lard (rendered fat from the backs and sustainably sourced) of pigs, ideally pasture-raised) • salo (rendered fat from cured slabs of • lard (rendered fat from around pork fatback, ideally pasture-raised) pigs’ kidneys and other internal • schmaltz (chicken or goose fat, organs, ideally pasture-raised) ideally pasture-raised) • olive oil, extra-virgin and virgin • • palm oil (not to be confused with pasture-raised) ; look for ethically • tallow (rendered fat from beef, and sustainably sourced) lamb, or mutton, ideally grass-fed)

6 Probiotic Foods** • beet and other • raw, unpasteurized, lacto- or kvasses wild-fermented fruits (green • kombucha papaya, chutneys) • • raw, unpasteurized, lacto- or • raw, unpasteurized, lacto- or wild-fermented condiments wild-fermented vegetables (relishes, salsas) (kimchi, beets, , pickles) • raw, unpasteurized sauerkraut •

**Check ingredients to avoid nightshades, emulsi ers, and dairy.

Herbs and • asafetida (check • leaves • onion powder ingredients) • galangal • oregano leaf • balm • garlic • parsley • • garlic powder • perilla leaves (aka etc.) • ginger beefsteak leaves) • • horseradish (check • rosemary • chamomile ingredients for • • horseradish sauce) • sage • chives • • salt (Himalayan pink • cilantro (aka • lavender salt or Celtic sea salt) leaf) • lemon balm • savory leaf • • • lemongrass • sea vegetables • • mace • tarragon • vanilla extract (if • leaves • marjoram leaf • thyme will be cooked • weed • mint (peppermint, • turmeric • vanilla powder (check • fennel leaf spearmint, etc.) ingredients)

Beverages • beet and other vegetable kvasses • tea, herbal (including • carbonated or sparkling water chamomile, chicory, cinnamon, • citrus rind, , dandelion root, dried fruit, ginger, hibiscus, • honeybush, lavender, lemon • coconut water balm, marshmallow root, milk • homemade spa water (page 334) thistle, mint, rose hip, rooibos, • kombucha turmeric, and yerba mate) • lemon or lime juice • vegetable (green) juices and • water smoothies (in moderation) • soda water • water • tea, green or black •

7 Pantry Items and Flavoring Ingredients • agar agar • • • anchovies or anchovy paste • gelatin virgin olive oil; check (check ingredients) • ingredients) • apple cider vinegar • (in moderation) • • arrowroot powder • jams and jellies (in moderation; • paste • soda check ingredients) • • balsamic vinegar • kuzu • vegetable powders (pumpkin, • • (in moderation) sweet potato, spinach, etc.) • capers • (in moderation) • • carob powder (in moderation) • nutritional yeast (caution: • white wine vinegar • chutneys (in moderation; check common sensitivity) ingredients) • • coconut aminos (a great soy may be mixed with potato starch) sauce substitute) • pomegranate molasses (in • coconut butter (aka creamed moderation) coconut, coconut cream • red wine vinegar concentrate) • sea vegetable powder (or salt) • coconut cream • (check ingredients) • • • • tamarind paste • coconut water vinegar • tapioca starch (caution: • cream of tartar common sensitivity) • dried fruit (in moderation) •

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