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

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

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

These beautiful Stuffed Carnival Squash make a perfect fall feast to share with friends. If you’ve never tried it, carnival squash is slightly nutty and sweet with a buttery texture once roasted. It’s rich in vitamins A, and C, as well as other antioxidants, and makes an excellent vessel to hold this aromatic blend of onions, sage, dill, mushrooms, and beef.  This recipe packs in a bunch of dill, an herb rich in various plant compounds with numerous benefits, like flavonoids which may reduce the risk of heart disease, stroke, and cancer, and terpenoids which may be protective for the liver, heart, kidney, and brain.  I know you’ll love these! Wishing you health and happiness, Mark Hyman, MD

These beautiful Stuffed Carnival Squash make a perfect fall feast to share with friends. If you’ve never tried it, carnival squash is slightly nutty and sweet with a buttery texture once roasted. It’s rich in vitamins A, and C, as well as other antioxidants, and makes an excellent vessel to hold this aromatic blend of onions, sage, dill, mushrooms, and beef.  This recipe packs in a bunch of dill, an herb rich in various plant compounds with numerous benefits, like flavonoids which may reduce the risk of heart disease, stroke, and cancer, and terpenoids which may be protective for the liver, heart, kidney, and brain.  I know you’ll love these! 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.

These beautiful Stuffed Carnival Squash make a perfect fall feast to share with friends. If you’ve never tried it, carnival squash is slightly nutty and sweet with a buttery texture once roasted. It’s rich in vitamins A, and C, as well as other antioxidants, and makes an excellent vessel to hold this aromatic blend of onions, sage, dill, mushrooms, and beef.  This recipe packs in a bunch of dill, an herb rich in various plant compounds with numerous benefits, like flavonoids which may reduce the risk of heart disease, stroke, and cancer, and terpenoids which may be protective for the liver, heart, kidney, and brain.  I know you’ll love these! 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

Dr. Hyman's ginger smoothie recipe is the perfect start to a healthy day. His new book Eat Fat, Get Thin debunks the myth of the low fat diet.

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

Ground lamb can be an interesting way to switch up your meatballs; I especially love it with this minty salsa verde on top for a fresh, spring-inspired flavor. Lamb is a rich source of high-quality protein as well as iron, zinc, and vitamin B12. Regularly eating lamb can support muscle growth, maintenance, and performance. This recipe uses chia seeds instead of eggs to bind the meatballs together. Chia is rich in fiber and omega-3 fatty acids, both of which are considered beneficial for decreasing inflammation, improving satiety, and decreasing cravings. I know you’ll love this recipe as much as I do. Wishing you health and happiness, Mark Hyman, MD

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

This is one of my favorite easy meals for regulating my blood sugar and getting plenty of protein.  Combining high-protein beef with fiber-rich Brussels sprouts, as well as the saturated and monounsaturated fats in ghee, creates a simple yet delicious meal that won’t spike blood glucose and insulin. That means you feel satisfied for longer with less cravings, more energy, and a better mood.  I prefer to use pasture-raised steak when I can because it allows our bodies to take advantage of grazing animals’ deep intuition. They intentionally seek out plants that contain the nutrients they need, acquiring a robust profile of powerful vitamins, minerals, and phytochemicals that can be passed to us through their meat.  Enjoy! Wishing you health and happiness, Mark Hyman, MD

These beautiful purple muffins are an easy and fun way to get more veggies into your family’s diet. The violet hue is thanks to healthspan-supporting anthocyanins in Japanese sweet potatoes, complemented with some shredded zucchini for additional fiber and vitamin A. Almond flour and tahini offer good fats to support cardiovascular health, while thyme, rosemary, and sage contain a variety of phytochemicals linked to antioxidant activity, memory support, and immunity.  I know you’ll love these as much as I do! 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.

I’ve had a lot of requests for quick and easy weeknight dinners and this recipe fits the bill.  It has all the flavors of your favorite stir-fry, except it’s more hands-off since you bake it in the oven. Avocado oil, tamari, garlic, ginger, almond butter, vinegar, and red onions make a super simple and fast marinade for some thinly sliced beef, which can just sit while you prepare the veggies.  I’ve had many patients who want to eat more broccoli but struggle to cook it in an appetizing way. I think this recipe is the perfect solution. Broccoli is a nutrient powerhouse, rich in vitamins C and K, folate, potassium, manganese, iron, and more. It also contains a variety of plant compounds, like sulforaphane and indole-3-carbinol which may protect against cancer, and kaempferol, an antioxidant that fights inflammation and may protect against inflammation, heart disease, and allergies.  Healthy food doesn’t have to be complicated, I hope you enjoy this recipe 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.   

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

This fresh broccoli salad makes a great light lunch or side for any of your favorite entrees. I love the combination of smoky turkey bacon, hearty broccoli, crispy apples, and tangy lemon-sumac dressing, with dry roasted almonds overtop for a satisfying crunch.  Broccoli is one of the most accessible superfoods since it’s easy to find and overflowing with powerful nutrients and phytonutrients. It packs in tons of vitamins C and K, fiber, antioxidants like lutein and zeaxanthin, and other anti-inflammatory compounds like kaempferol.  I know you’ll love this recipe as much as I do! Wishing you health and happiness, Mark Hyman, MD

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

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

These savory Cauliflower Steaks with Red Pepper Tahini are an easy and delicious way to increase your veggie intake.  Tossing the cauliflower with a little avocado oil, paprika, sea salt, and lemon juice imparts tons of flavor in a short amount of time. Blending tahini with some roasted red peppers makes an easy sauce that you’ll want to put on everything.  Cauliflower contains an antioxidant called indole-3-carbinol or I3C, which has been shown to reduce the risk of breast cancer. Red peppers are rich in antioxidants like vitamin C and beta carotene and paprika is linked to reduced inflammation and may improve HDL cholesterol and blood sugar levels.  I hope you enjoy! Wishing you health and happiness, Mark Hyman, MD

Dr. Mark Hyman is leading a health revolution—one revolved around using food as medicine to support longevity, energy, mental clarity, happiness, and more.

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

I love salads all year long, but this time of year I eat them even more often. These three dressings will freshen up any of your favorite greens and they also work well for dipping and drizzling on other veggies or your favorite proteins.  The Sesame Vinaigrette is perfect on greens, with crudités, on roasted vegetables, or with grilled chicken or fish. It’s ginger, garlicky, salty, and has an overarching toasted sesame flavor. The Vegan Caesar Dressing is amazing on salads or any type of veggies and also makes a great dip or burger topping. It’s full of classic Caesar flavors with a rich texture thanks to cashews, without any eggs or dairy. Last but not least, my Pepita Cilantro Dressing is the perfect summer go-to, with tangy lime juice, herbaceous cilantro, and warm cumin, paprika, and coriander. Try it on any type of salad or over lamb, beef, or seafood.  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

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

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 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

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

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

Lots of people are surprised to learn that I love waffles, and I’m sure you can agree that some mornings just call for them.  That being said, traditional waffles are a surefire way to start your day on a blood sugar rollercoaster that is hard to stop. These waffles are made with coconut flour, almond butter, and eggs, so they’re overflowing with good fats, protein, and fiber to fill your belly and fuel your brain. Wild blueberries contain two times the fiber and two times more antioxidants than cultivated blueberries, which include polyphenol anthocyanins, proanthocyanidins, chlorogenic acids, and flavonols to support the body in multiple ways. They also contain less sugar than regular blueberries! I know you’ll love these as much as I do.  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.

Tahini is one of my favorite ingredients to add a creamy texture to everything from salads to desserts. Made from ground sesame seeds, tahini is similar to the texture of peanut butter and rich in calcium, phosphorus, and magnesium which are all minerals that support overall bone health. It also contains several special antioxidant compounds linked to improvements in oxidative stress and osteoarthritis.  Tahini makes the perfect base for this whipped mousse. Its nutty flavor pairs perfectly with sweet maple syrup, complemented with a crunchy nut topping.  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.

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

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

A nourishing, tasty recipe doesn’t have to mean hours in the kitchen. This Mexican Collagen Cocoa recipe is the perfect example of using a few simple, functional ingredients for a rewarding end result.  Warm spices like cinnamon and cayenne pepper are linked to metabolic, cardiovascular, and anti-inflammatory benefits. The addition of collagen powder gets some extra protein in your day while supporting your gut, skin, and joint health all at once. You can choose to add a little maple syrup if you like, or go for a spicy unsweetened version that’s just as good.  I hope you enjoy it.  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.

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

I love a savory breakfast, and this recipe for Crispy Egg Wraps with a chopped veggie salad is a quick and easy way to enjoy one. Eggs are one of my most consistent go-to protein sources. They’re also a rich source of choline, a nutrient that an estimated 90% of US adults are deficient in that is critical for metabolism, neurotransmitter synthesis, brain development, and more. In eggs, choline is naturally bound to phospholipids which aid in their digestion and absorption—a pretty cool example of nutrient synergy! The warm and crispy wrap pairs perfectly with the fresh cucumber, tomato, and olive salad to create a full meal that hits all the important nutritional marks. There is research that shows eating a protein-rich breakfast reduces cravings and overall caloric intake throughout the day, compared to one rich in carbohydrates and sugar. I hope you love it. Wishing you health and happiness, Mark Hyman, MD

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

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

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

These are some of my favorite cookies to make when I’m craving something sweet yet simple. They’re ready in under 20 minutes and require zero flour, with almond butter and flaxseeds serving as a nutrient-dense dough rich in fiber, healthy fats, and antioxidants. With no need for eggs, they’re also vegan-friendly. I hope you enjoy! Wishing you health and happiness, Mark Hyman, MD