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

The Pegan diet is a blend between the best of the paleo diet and the best of the vegan diet. See what to eat, what to avoid, and delicious dinner ideas.

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

New to the Pegan Diet? We’re sharing all the rules, food lists, and tips to get started along with a 30-day Pegan Diet for beginners meal plan!

Guess who wins in the fight towards reversing diabetes.

This super flavorful pasta dish is warm and comforting for a cold winter night but will also give you a bright, fresh taste of spring.  I know many of you have reached out about nightshades and pesto can be a great option when you want to avoid tomatoes. For this recipe, simply leave out the optional chili pepper to make it nightshade-free.  You can also customize this recipe with whatever noodles you prefer; I used a combination of buckwheat and zucchini noodles but you could also try some Miracle Noodles or another type of vegetable noodle you like.  Basil is a cornerstone of traditional pesto. It contains a variety of antioxidants along with nutrients and phytochemicals that give it anti-inflammatory, antibacterial, antimicrobial, cancer fighting, and stress reducing properties, so it’s a great herb to enjoy freely.  I hope you enjoy this recipe as much as I do.  Wishing you health and happiness, Mark Hyman, MD

Why is everybody talking about the “Pegan Diet?”

Cucumbers are one of my favorite vegetables to keep on hand, because they’re great for a quick and easy snack but also lend themselves to strong flavors like the ones in this recipe.  It might look fancy, but trust me—the spiral cut for this dish is easier than you think. Tossing sliced cucumbers with fresh garlic, apple cider vinegar, toasted sesame oil, and chili flakes creates a spicy and savory side that goes great with everything from fish to steak.  I used Persian cucumbers because they usually have a more tender skin, but you can also use regular cucumbers for this recipe as well. Cucumbers are an excellent source of fat soluble vitamin K, which works synergistically with vitamin D to optimize bone strength. Pairing cucumbers with sesame oil and sesame seeds adds a touch of healthy fats that aid in vitamin K absorption.  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 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

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

In this post Dr Mark Hyman shares his views on the paleo and vegan diet and comes us with a healthier alternative: being a pegan.

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.

Creamy and delicious

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

In this post Dr Mark Hyman shares his views on the paleo and vegan diet and comes us with a healthier alternative: being a pegan.

These amazing muffins are a healthy way to enjoy the benefits of chocolate and protein, any time of day. And you can make them in just 30 minutes! Eggs, almond flour, and Greek yogurt give these muffins a fluffy texture as well as 10 grams of protein each. Rich dark chocolate provides antioxidants, magnesium, and energy-boosting theobromine to support the entire body. High-quality dark chocolate is the only form of sweetener in these muffins, making them perfectly fudgy without tasting sugary.  I know you’ll love them as much as I do! Wishing you health and happiness, Mark Hyman, MD

This super flavorful pasta dish is warm and comforting for a cold winter night but will also give you a bright, fresh taste of spring.  I know many of you have reached out about nightshades and pesto can be a great option when you want to avoid tomatoes. For this recipe, simply leave out the optional chili pepper to make it nightshade-free.  You can also customize this recipe with whatever noodles you prefer; I used a combination of buckwheat and zucchini noodles but you could also try some Miracle Noodles or another type of vegetable noodle you like.  Basil is a cornerstone of traditional pesto. It contains a variety of antioxidants along with nutrients and phytochemicals that give it anti-inflammatory, antibacterial, antimicrobial, cancer fighting, and stress reducing properties, so it’s a great herb to enjoy freely.  I hope you enjoy this recipe as much as I do.  Wishing you health and happiness, Mark Hyman, MD

Tips for health and wellness from Dr. Mark Hyman. Let's heal our bodies not just treat the symptoms!

Dr. Mark Hyman shares an excerpt of his new book, “The Pegan Diet,” which combines elements of paleo and veganism to reduce inflammation and balance blood sugar

New to the Pegan Diet? We’re sharing all the rules, food lists, and tips to get started along with a 30-day Pegan Diet for beginners meal plan!

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.

In his new book, functional-medicine doc Mark Hyman, MD, says a Pegan diet — which combines principles of Paleo and vegan diets — is the best way to eat. Here are the 13 pillars of the Pegan diet.

New to the Pegan Diet? We’re sharing all the rules, food lists, and tips to get started along with a 30-day Pegan Diet for beginners meal plan!

Some days, there’s just nothing like a plate of warm pancakes for breakfast. This recipe is extra quick and easy since you just throw everything in the blender and then you’re ready to cook.  Eggs and almond flour help you start the day with some protein, which is essential for regulating cravings and building metabolism boosting muscle. Coconut yogurt gives these pancakes some healthy fats and a light fluffy texture while coconut flour adds some extra fiber for a happy gut.  I’m sure the whole family will love these! If you have the time, make a double batch and freeze the extras for an easy grab and go morning meal.  Wishing you health and happiness, Mark Hyman, MD

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

Healthy eating doesn’t have to take a ton of time or fancy ingredients. This One-Pan Salmon & Veggies recipe is crazy easy and so good—I’m sure you’re going to make it on a weekly basis. Salmon is one of my favorite ways to enjoy seafood for several reasons, but I always opt for wild-caught. It’s a great source of anti-inflammtory omega-3 fats to support optimal brain function, provides plenty of clean protein, contains high amounts of vitamin B12 for neurological health and blood cells, and also has lots of immune-supporting selenium.  Add it to a variety of colorful, fiber-rich veggies and you have a complete meal on one pan.  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.

The pegan diet is paleo and vegan. Seem like a major contradiction? The principles are surprisingly easy to follow...

“Dr. Hyman, I grew up following the guidelines of the Food Pyramid,” writes this week’s house call. “Now the guidelines keep changing. What about these new MyPlate guidelines? And what about the new 2015 Dietary Guidelines? I am confused. What should I eat?” Here’s the truth: The government recommendations released in 1980, promoted low-fat diets […]

The Pegan Diet, created by Dr. Mark Hyman, combines elements from paleo + vegan diets. Get his pegan food pyramid, shopping tips + recipes.

These grab-and-go breakfast options require little to no assembly for when you need to dash out the door first thing in the morning. When possible, I suggest preparing some of these recipes over the weekend to set yourself up for success during the busy week ahead. And remember, always do the best you can under the cir

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

I’ve got your weekend meal plans covered with these amazing Bison Smash Burgers, served up in a crisp and crunchy lettuce “bun.”  Ground bison is a super easy and versatile protein source, and smashing the burgers makes them even faster to cook. The tangy mustard and pickle spread has a nostalgic summertime taste and you can never go wrong with adding sweet and savory caramelized onions. I love adding in fresh avocado or guacamole as well as some goat cheese.  I hope you love these as much as I do! Wishing you health and happiness, d Mark Hyman, MD

Here's how you can get started today!

Take the meat-heavy Paleo diet and graft it onto the plant-only vegan diet, and you get the Pegan diet. How does this eating plan work?

Here, nutritionists weigh in on whether it can help you lose weight.