Spring is officially here and I couldn’t be more excited about the changing variety of fresh produce.  This Grilled Spring Salad embraces all my favorite seasonal flavors in one savory, crunchy, nourishing recipe with a tangy lemon-mint dressing and a garlicky almond spread.  The variety of colorful vegetables in this dish provide a wide range of phytochemicals and nutrients. For the best texture, the veggies need a few different cooking times, and I’ve found an outdoor grill is the easiest way to manage that. You can definitely use a cast iron skillet indoors for the same outcome, it may just take a little longer.  I know you’ll love this recipe as much as I do.  Wishing you health and happiness, Mark Hyman, MD

Eating to increase your lifespan is a breeze with these three dishes.

Note: This recipe contains eggs. If you are egg intolerant, this recipe is not for you. nVirgin Diet compliant: Cycles 1, 2, and 3 (eliminate egg if you are egg intolerant) nSugar Impact Diet compliant: Cycles 1, 2, and 3 (eliminate egg if you are egg intolerant)nnThis delicious gluten-free bread, made from nuts, seeds, and eggs, takes just 5 minutes to prepare and is full of healthy fats and protein.

Food is medicine, especially when you eat like this. This is the Ultimate Phytonutrient-Rich Salad and I highly recommend you eat it as often as possible, paired with your favorite protein.  Different colors within our food signal various phytocompounds with powerful health benefits. Yellow foods contain antioxidant carotenoids called xanthophylls, which can protect us from the sun’s UV rays and are also associated with eye health. Orange foods are rich in beta-carotene which is a precursor to vitamin A and assists with immune health, mucous membranes, and vision as well.  The color red in plant foods signals lycopene, which may reduce the risk of cancer and heart attacks, while leafy green vegetables contain lutein, which is linked to cataract prevention and improved risk of heart disease and breast cancer. Purple foods are rich in anthocyanins, known to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies. Even beyond the color of our food, there are other compounds with specific benefits, such as the indoles in cruciferous vegetables that may assist with cancer prevention and the anti-inflammatory phenols found in many types of nuts. These are only some of the tens of thousands of phytochemicals (that we know about) in real food that can literally change our biology! Wishing you health and happiness, Mark Hyman, MD

Eating to increase your lifespan is a breeze with these three dishes.

We’re sharing recipes from Dr. Mark Hyman’s new cookbook, Eat Fat, Get Thin. It’s all about eating a diet full of healthy fats.

This delicious soup is the perfect meal when you want something warm and comforting that doesn’t feel too heavy. As an added bonus, it calls for leftover or pre-cooked chicken for a shorter cooking time that gets this recipe done in under 30 minutes.   Lemons are a great source of vitamin C, which is best known for its immune benefits but also plays a major role in collagen synthesis, hormone production, and iron absorption.  I also love the ease of adding cauliflower rice to this soup, which you can find frozen in most supermarkets these days. You can also just finely chop a head of cauliflower yourself. It’s high in vitamins C, K, and B6 and it also contains several antioxidants, including indole-3-carbinol which may reduce the risk of certain kinds of cancers. When we use a variety of real ingredients like this, food truly is medicine.  Wishing you health and happiness, Mark Hyman, MD

Eating to increase your lifespan is a breeze with these three dishes.

Note: This recipe contains eggs. If you are egg intolerant, this recipe is not for you. nVirgin Diet compliant: Cycles 1, 2, and 3 (eliminate egg if you are egg intolerant) nSugar Impact Diet compliant: Cycles 1, 2, and 3 (eliminate egg if you are egg intolerant)nnThis delicious gluten-free bread, made from nuts, seeds, and eggs, takes just 5 minutes to prepare and is full of healthy fats and protein.

This is my take on Zuppa Toscana, with plenty of nutrient-dense ingredients and maximum flavor.  I added ground turkey as the protein, swapped the white potatoes for parsnips, and used plenty of kale, onions, and garlic which are phytonutrient superstars normally used in this type of soup. Traditional Zuppa Toscana calls for heavy cream, which I replaced with coconut milk to make this version dairy-free but with the same rich texture. I know some of you have said coconut doesn’t work for you, so if that’s the case you can try cashew cream instead or stick with pasture-raised dairy.  Turkey is an excellent protein source, with about 25 grams of protein per 3 ounces. Most of us have heard that the tryptophan in turkey can make us sleepy, but it’s important to note why—it’s metabolically transformed to bioactive metabolites that support better sleep and mood, like melatonin and serotonin.  I hope you enjoy this as much as I do.  Wishing you health and happiness, Mark Hyman, MD

The next time you have a craving for bread, try this healthy alternative! This delicious recipe comes from my friend Jenny Carr’s best-selling anti-inflammatory cookbook, Peace of Cake. Enjoy! Click here for PDF version.

Why go to a salad bar when you can create your own at home? As always, preparation is the key to success. To get our kitchens and ourselves prepared to enjoy a delicious salad from home, be sure to take a little time to set up your own salad bar fixings. Here’s what to do: Wash and cut veggies into convenient salad-siz

I know getting protein on the table without spending a lot of time in the kitchen can feel challenging. That’s one of the many reasons I love fish—in addition to being a great protein source, it’s a nutrient dense ingredient that can be made pretty quickly and easily.  These Lemon Parsley Fish Kofta are great for the whole family and can make a fun finger food for kids.  Parsley is an herb you can find at almost any grocery store that provides loads of antioxidants in the form of flavonoids, carotenoids, and vitamin C. Two of its flavonoids, myricetin and apigenin, have anticancer activity and three of its carotenoids, lutein, beta carotene, and zeaxanthin, have powerful benefits for our vision.  These are great alongside grilled eggplant, grilled cauliflower, or any other of your favorite veggies to make a complete, well-rounded meal.  Wishing you health and happiness, Mark Hyman, MD

This Elevated Power Bowl makes a nourishing meal any time of the day, full of protein-rich eggs and quinoa, hearty turmeric cauliflower, and a tangy sundried tomato whipped feta.  Though often classified as a grain, quinoa is actually a seed harvested from a plant related to spinach, beets, and chard. It’s rich in fiber, folate, minerals like copper and manganese, and it contains all nine essential amino acids making it a complete protein.  A green sauce of cilantro, parsley, and mint make the quinoa ultra-flavorful. These herbs provide powerful phytonutrients and antioxidants with immune-supporting properties that are perfect for this time of year.  I hope you enjoy it! Wishing you health and happiness, Mark Hyman, MD

Food is medicine, especially when you eat like this. This is the Ultimate Phytonutrient-Rich Salad and I highly recommend you eat it as often as possible, paired with your favorite protein.  Different colors within our food signal various phytocompounds with powerful health benefits. Yellow foods contain antioxidant carotenoids called xanthophylls, which can protect us from the sun’s UV rays and are also associated with eye health. Orange foods are rich in beta-carotene which is a precursor to vitamin A and assists with immune health, mucous membranes, and vision as well.  The color red in plant foods signals lycopene, which may reduce the risk of cancer and heart attacks, while leafy green vegetables contain lutein, which is linked to cataract prevention and improved risk of heart disease and breast cancer. Purple foods are rich in anthocyanins, known to slow the aging process, protect against heart disease and tumors, prevent blood clots, and fight inflammation and allergies. Even beyond the color of our food, there are other compounds with specific benefits, such as the indoles in cruciferous vegetables that may assist with cancer prevention and the anti-inflammatory phenols found in many types of nuts. These are only some of the tens of thousands of phytochemicals (that we know about) in real food that can literally change our biology! Wishing you health and happiness, Mark Hyman, MD

It’s no secret that I love arugula and this pizza has plenty of it. Imagine your favorite salad layered on a crispy crust with a peppery pesto—this recipe is that and more. Arugula is rich in calcium, potassium, folate, and vitamins C, K, and A as well as antioxidants. As a cruciferous vegetable, arugula contains glucosinolates, which may have cancer-fighting properties. Glucosinolates are broken down into a range of beneficial compounds, including sulforaphane, which can inhibit an enzyme involved in the progression of cancer cells.  Cruciferous vegetables like arugula are also linked to better cardiovascular health, and so are olive oil and garlic.  I know you’ll love this pizza as much as I do.  Wishing you health and happiness, Mark Hyman, MD

These patties are an easy meal-prep solution to have something healthy on hand any time of day. They’re perfect served alongside hummus, tahini, or tzatziki for dipping, or with a big salad as the featured protein.  I always recommend choosing pasture-raised meats when you can. Compared to factory farmed birds, those raised on pasture are generally found to be higher in antiinflammatory omega-3 fats and vitamins A, D, and E. Some studies have also found pasture-raised chicken is higher in glutathione, the body’s master antioxidant that is found in every cell and provides protection against numerous diseases, including the symptoms we’ve come to consider a normal part of aging.  Dill is another ingredient from this recipe I want to highlight. It has long been used to aid digestion and is known as a helpful carminative (meaning an herb that reduces gas). Dill also has ancient roots in relieving pain associated with arthritis and gout thanks to its antiinflammatory properties.  These patties freeze well, so feel free to make a double batch and just reheat in the toaster oven or a pan prior to serving. Wishing you health and happiness, Mark Hyman, MD

You won’t believe how good, quick, and easy this recipe is. It walks you through how to make a perfectly cooked top sirloin steak, a must-have skill for any home chef, in just 20 minutes. For a simple but nourishing meal, I like to serve the steak thinly sliced over romaine lettuce leaves with some fresh cherry tomatoes and an herby chimichurri.  Recipes like this are great to have on hand when you’re short on time but still want some nourishing protein and colorful, fresh produce. I know you’ll love it as much as I do! Wishing you health and happiness, Mark Hyman, MD

This Layered BBQ Chicken Salad has everything you want in one bowl, with savory and smoky spices, fresh veggies, tender pulled chicken, and a dairy-free Chipotle Ranch Dressing. Spices are some of the most powerful ingredients hiding in your kitchen cabinets, and I find lots of people are afraid to use them. Don’t be! This recipe is a great example of the bold flavors spices add to a dish, with health benefits like circulatory and metabolic support (cayenne and chipotle), immunity and cardiovascular health (garlic), and vision support (paprika), plus all the other benefits you get from the vitamins, minerals, and phytonutrients they provide. Wishing you health and happiness, Mark Hyman, MD

I love Pad Thai, but I don’t love the blood sugar spike that comes with the rice noodles and sugary sauce. This recipe offers all the same classic flavors and textures over a bed of low-carb, fiber-rich Miracle Noodles. It’s packed with veggies, protein-rich eggs, and tofu to give you tons of nutrients in every bite. If you don’t do soy, feel free to substitute it with chicken or just omit it altogether! And if you do eat soy, I always recommend buying non-GMO, organic soy and choosing sprouted or fermented products.  I want this dish to be something everyone can enjoy, so you could also omit the eggs and fish sauce to make this dish vegan. If you’re not familiar with Miracle Noodles, also called shirataki noodles, they’re made from konjac fiber which makes them great for balancing blood sugar and supporting good gut bacteria.  Wishing you health and happiness, Mark Hyman, MD

This delicious soup is the perfect meal when you want something warm and comforting that doesn’t feel too heavy. As an added bonus, it calls for leftover or pre-cooked chicken for a shorter cooking time that gets this recipe done in under 30 minutes.   Lemons are a great source of vitamin C, which is best known for its immune benefits but also plays a major role in collagen synthesis, hormone production, and iron absorption.  I also love the ease of adding cauliflower rice to this soup, which you can find frozen in most supermarkets these days. You can also just finely chop a head of cauliflower yourself. It’s high in vitamins C, K, and B6 and it also contains several antioxidants, including indole-3-carbinol which may reduce the risk of certain kinds of cancers. When we use a variety of real ingredients like this, food truly is medicine.  Wishing you health and happiness, Mark Hyman, MD

If you've tried every diet out there and can't lose weight, try this plan by Dr. Mark Hyman designed to stimulate the thyroid and speed metabolism.

This is my take on Zuppa Toscana, with plenty of nutrient-dense ingredients and maximum flavor.  I added ground turkey as the protein, swapped the white potatoes for parsnips, and used plenty of kale, onions, and garlic which are phytonutrient superstars normally used in this type of soup. Traditional Zuppa Toscana calls for heavy cream, which I replaced with coconut milk to make this version dairy-free but with the same rich texture. I know some of you have said coconut doesn’t work for you, so if that’s the case you can try cashew cream instead or stick with pasture-raised dairy.  Turkey is an excellent protein source, with about 25 grams of protein per 3 ounces. Most of us have heard that the tryptophan in turkey can make us sleepy, but it’s important to note why—it’s metabolically transformed to bioactive metabolites that support better sleep and mood, like melatonin and serotonin.  I hope you enjoy this as much as I do.  Wishing you health and happiness, Mark Hyman, MD

These Red Chicken Enchiladas are perfect for a crowd, full of warm savory spices and served with any of your favorite sides and toppings for a nourishing comforting meal.  Onions and garlic are two staples I always keep around and they play an essential role in developing the flavors of this red sauce. Onions are a good source of vitamin C, vitamin B6, potassium and folate and  garlic provides vitamin C, vitamins B1 and B6, potassium, and calcium. As part of the allium family, they are rich in organosulfur compounds that are linked to antioxidant, anti-cancer, anti-inflammatory, anti-bacterial, anti-hypertensive, anti-hyperlipidemic, and anti-diabetic properties.  You can use any type of cheese you prefer on these or omit it altogether, they’re delicious either way!  Wishing you health and happiness, Mark Hyman, MD

MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking approach called Functional Medicine.

This beautiful Immune Support Smoothie could be yours in under five minutes! It’s overflowing with colorful phytonutrients to support good immune health, along with plenty of protein for a satisfying breakfast. Turmeric, ginger, and black pepper are anti-inflammatory rockstars, and along with cinnamon and cardamom they give this smoothie a warm and slightly spicy flavor with extra antioxidants to support a healthy immune response. While the maca powder is optional, it’s a great ingredient for increasing energy, mood, and libido and can strengthen immune function. A few goji berries go a long way to add some sweetness in this recipe and they’re a rich source of immune boosting nutrients like vitamins A and C, plus zinc. Bee pollen is a fun garnish and contains many nutrients, amino acids, vitamins, lipids, and over 250 active substances and also has powerful antimicrobial properties. I hope you enjoy! Wishing you health and happiness, Mark Hyman, MD

With the abundance of fresh produce around this time of year, I get super excited about spring salads. This one is overflowing with phytonutrients and flavors from a combination of greens, herbs, aromatics, and spring veggies. The almond flour “breadcrumbs” add a crunchy contrast in texture and the light Dijon dressing brings together the perfect bite. It also includes a little sheep’s milk cheese, which works for me in moderation. If you prefer to avoid all kinds of dairy, you can simply omit it or replace with your favorite nut cheese instead.  A few ingredient highlights: Beets are great for increasing nitric oxide production, an essential process for good cardiovascular health, and arugula contains an isothiocyanate called erucin, which has been found to have powerful anti-tumor and anti-cancer activity. When you eat like this, food truly is medicine.  Wishing you health and happiness, Mark Hyman, MD

Working veggies into a dessert is one of my superpowers. I’m all about getting as many nutrients as I can in every meal, and a sweet treat is no exception.  This Maple Zucchini Crisp is a great way to use up all that summer squash in an interesting way while some cinnamon and a little maple syrup add flavors that will help you embrace the change in seasons.  The simple granola topping of almonds, pecans, walnuts, coconut oil, and a dash of sea salt adds a satisfying crunch with lots of healthy fats, antioxidants, fiber, and minerals. And fun fact, pecans are actually among the nuts with the highest content of flavonoids, including neuro-protective anthocyanins, which we often only think of coming from blue and purple foods.  Enjoy! Wishing you health and happiness, Mark Hyman, MD

MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking approach called Functional Medicine.

This quick and easy salad is the perfect go-to for lunch prep or making a quick weeknight dinner. It’s full of protein from salmon, eggs, and chickpeas to power up your metabolic health.  The Tarragon Dressing taste super fresh and offers up loads of antioxidants and healthy fats to sustain you until your next meal. Tarragon is an herb that pairs well with fish, and it’s also linked to many health benefits ranging from regulating blood sugar to reducing inflammation and improving sleep and heart health. Enjoy! Wishing you health and happiness, Mark Hyman, MD

This week’s recipe is one that promotes a healthy gut! A healthy gut is truly essential for whole-body health. That’s why I almost always start treating my patients’ chronic health problems by first fixing the gut. Today’s recipe is from The Gut Makeover, a wonderful book from Nutritional Therapist, Jeannette Hyde. It’s important to realize that optimal gut balance begins with your diet. You want to eat lots of fiber, clean protein and healthy fats - which you’ll get from this delicious, gut friendly “bread”. Note: We are aiming for colorful vegetables to take center stage in every meal. So, enjoy a slice of this bread toasted and topped with some roasted peppers or a squeeze of lemon and cayenne pepper, and maybe even a large side salad, to keep your plant count up. Click here for PDF version.

This salad is overflowing with color and flavor and it makes a great Sunday meal prep for healthy lunches you can enjoy for a few days afterward.  If you’ve never tried kelp noodles, they’re a great gluten-free and low-carb option, with a neutral taste that absorbs whatever type of sauce or dressing you prefer. They’re also a great source of iodine, which is essential for producing thyroid hormones and managing metabolic processes. Kelp also contains high levels of antioxidants.  Edamame, carrots, red cabbage, kale, cucumbers, and mint make up a phytonutrient and fiber-rich base for the kelp noodles. For the dressing, I highly recommend using my Sesame Vinaigrette, but you can also use the quicker option I provided below. Top with crunchy cashews and you've got the perfect salad.  Enjoy! Wishing you health and happiness, Mark Hyman, MD

Make your Mother’s Day brunch unique this year, with these delicious Rosemary Tomato Scones—the perfect balance of sweet and savory. Made with almond and buckwheat flours, they have that soft and crumbly texture you want in a scone without a blood sugar crash. Fresh rosemary, thyme, and chives add tons of herby flavor while cherry tomatoes provide natural sweetness. Cherry tomatoes also give these scones plenty of carotenoid antioxidants, phytosterols, polyphenols, and flavonoids, as well as vitamin A. Rosemary is one of my favorite herbs and is especially interesting in baked goods like these scones. It’s a powerhouse herb for longevity, with anti-inflammatory and antioxidant support, memory and cognitive benefits, and the ability to uplift mood. Your mom is going to love these.  Wishing you health and happiness, 5. Mark Hyman, MD

MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking approach called Functional Medicine.

This delicious grain-free pizza makes a fun meal the whole family can help prepare. I topped this one with some of my favorite Mediterranean-inspired ingredients, like lamb, tomatoes, pine nuts, and mint, but you can always get creative and swap in some of your preferred toppings instead. As a member of the cruciferous vegetable family, cauliflower supports detoxification and is also high in vitamins C and K, folate, and full of fiber. It has a creamy, neutral taste that is enhanced by spices and lets you exclude flour.  Grass-fed, pastured lamb makes a unique, protein-rich topping for the cauliflower crust. It’s full B vitamins, omega 3 fatty acids, selenium, and more to support a healthy brain and dynamic metabolism. It’s also a rich source of zinc which is integral for a properly functioning  immune system, healthy skin, and thyroid hormone production.  Enjoy! Wishing you health and happiness, Mark Hyman, MD

If you’ve been trying to get more vegetables into your breakfast routine, look no further. It’s overflowing with all sorts of veggies and spices and gives you a super satisfying meal all in one skillet, plus you can be flexible and add whatever you have on hand. If you eat bread, you could pair it with some organic sourdough or grain-free bread, which I enjoy on occasion, but it's perfect on its own too.  Aromatic leeks and onions may have anti-cancer benefits thanks to their help in repairing damaged DNA, with the polysaccharides in the white mushrooms offering similar support. Dark leafy greens are some of the most nutritious foods on the planet rich in vitamins, minerals, and phytochemicals, so I packed both Swiss chard and spinach into this recipe.  This is a great meal to make with any leftover veggies you have from the holidays—just swap in different types of greens or different types of mushrooms in the same amounts. I hope you love this as much as I do. Wishing you health and happiness, Mark Hyman, MD

I know it’s not quite spring yet, but warmer weather is just around the corner! To me, this means smoothies for breakfast. This week’s smoothie recipe comes from our friends at Nutribullet, and it’s filled with plenty of colorful plant foods and healthy fats. It makes for a great smoothie in the morning or post-workout. Enjoy! Click here for PDF version.   

Ditch the zoodle maker and start shredding sheets of that versatile veg for this simple and seriously nutritious zucchini lasagna from Dr. Mark Hyman's new cookbook...

This is a versatile and nutrient-dense recipe you’re going to want to make again and again. Use them with any of your favorite toppings—for these photos I used scrambled eggs, tomatoes, avocado, and sheep’s feta for a savory breakfast wrap.  Arugula provides a peppery flavor along with calcium, potassium, folate, and vitamins A, C, and K. It’s also an excellent source of phytochemicals like flavonoids and glucosinolates that can scavenge free radicals and offer anticancer properties.  Eggs help bind these wraps together without flour and offer some protein, as well as choline which supports the brain and nervous system, playing an important role in regulating memory, mood, muscle control, and more.  Enjoy! Wishing you health and happiness, Mark Hyman, MD

This Rainbow Egg Roll Skillet is surprisingly quick and easy to make and offers everything you need for a nourishing meal in one hearty pan.  You can choose ground chicken or turkey as the protein source, and opt for pre-shredded coleslaw mix or thinly slice up some cabbage at home. Cabbage contains a powerful compound called sulforaphane, an isothiocyanate which has antimicrobial and anticarcinogenic properties. It’s also rich in fiber to support a balanced gut microbiome and elimination.  I love the zestiness of fresh ginger and garlic in this recipe. Ginger is an essential ingredient in any healthy kitchen, as it contains compounds like 6-gingerol and 6-shogaol which have anti-inflammatory effects by inhibiting the production of inflammatory mediators like certain prostaglandins and cytokines.  I know this will become a new weekday favorite! Wishing you health and happiness, Mark Hyman, MD

Eating well doesn’t have to take a lot of time, this Easy Dijon Chicken or Salmon recipe from David Ludwig’s new book, Always Delicious, is proof of that. You can use fish or foul, either way you end up with a high-quality, complete protein that pairs well with numerous veggies. You can also be flexible with what types of herbs you add in—like rosemary or tarragon, both of which are known to improve digestion and provide natural antibacterial effects. This is a great go-to weeknight meal that tastes like it took much longer to prepare! Click here to view the PDF version.

MARK HYMAN, MD is dedicated to identifying and addressing the root causes of chronic illness through a groundbreaking approach called Functional Medicine.