Let food be thy medicine and medicine by thy food. — Hippocrates
My daughter Holly had sent me the link to Dr. Mark Hyman’s podcast episode 523 on The Doctor’s Farmacy, featuring Dr. William Li, author of Eat to Beat Disease.. The concept of food as medicine is hardly new. What is novel about Dr. Li’s approach is his “5 x 5 x 5” strategy, which includes specific foods that support the body’s five health defense systems. The framework is not a prescription – it can work with any diet you follow, whether it’s plant-based, gluten-free, Whole30, paleo or ketogenic. The framework consists of 5 health defense systems, 5 health-defending foods (from a long list of foods), and 5 opportunities to each day.The five health defense systems are angiogenesis, regeneration, the microbiome, DNA protection, and immunity.
Dr. Li cites evidence-based research on the specific foods that supply micronutrients that support the body’s defense systems, the emphasis is on adding specific foods and dosages of those foods to your eating plan. There are sample meal guides and recipes in the book, including 25 immune-boosting recipes.
One of my favorites is Chicken Provençale with Olives and Lemon, found on page 390 of the book. The flavors of the olives, tomatoes, and herbs meld with the chicken to create a delicious Mediterranean comfort food. This takes about 15 minutes to put together, about 10 minutes to sear and pre-cook the chicken thigh in the pan, sauté the shallot and garlic and deglaze the pan with wine, and another 20 minutes to roast in the oven at 425 degrees Fahrenheit.
Ingredients:
- 1 and ½ pounds of chicken thighs, bone-in with skin
- Salt and pepper to taste
- 1 tablespoon extra-virgin olive oil
- 1 medium shallot, thinly sliced
- 4 large cloves garlic, finely chopped
- 1 cup dry white wine (Sauvignon blanc or Pinot Grigio)
- 1 and ½ cups cherry-tomatoes
- 1 cup Niçoise olives
- 10 sprigs of fresh rosemary
- 1 ounce of fresh thyme
- 2 medium-lemons, quartered lengthwise into wedges
- Flat-leaf parsley, chopped.
Preparation:
Preheat the oven to 425 degrees Fahrenheit. Season the chicken thighs with salt and pepper. Heat the olive oil over medium-high heat in a large oven-safe skillet. Sear the chicken skin side down for 4 minutes, until the skin is golden brown and crispy. Turn and sear the other side for 1 minute. Remove the chicken from the skillet and reserve on a plate, skin side up.
Raise the heat to high and add the shallot and garlic to the pan. Stir using a wooden spoon to loosen the chicken bits. Sauté for 1 minute. Deglaze the pan with the wine and cook for 1 minute.
Carefully place the chicken skin side up into the skillet and pour in the released juices from the plate. Add tomatoes, olives, rosemary, thyme, and parsley. Squeeze the lemon wedges and add them around the chicken.
Place the pan into the hot oven and cook for 20 minutes.
Dr. Li suggests using his book as a launchpad. After reading it and incorporating many of the suggested foods, I started listening to podcasts that Dr. Li hosted, signed up for masterclasses, and took his course online.I downloaded several workbooks recipe collections such as the one attached here. Limited Edition, Eat to Beat Disease Mediterranean Inspired Meal Plan
Dr. Li was one of several doctors whose ideas about food contributed to my personal journey. My goal wasn’t just about losing weight – it was about getting healthy through the foods I included to my eating plan..The emphasis on adding delicious foods with disease-preventing qualities had changed my focus:
“Research on food and health sometimes leads to jaw-dropping discoveries… The beauty of science is that it allows us to open our minds to whatever the evidence shows us. Sometimes this gives us an entirely new perspective on foods.” – Dr. William Li
Enjoy!
♥ Susan L. Ward
Integrative Nutrition Health Coach